Muscle Beach – 12.17.21

Location: Sara Benson Park
Title: Leg Day
Conditions: Optimal.
Pax present: @Joey Freshwater  @Night Light  @Soul Glo  FNG Nadine
Q/YHC: @Commodore
Four PAX spent a glorious day at the beach
Disclaimers: Not a professional.
F3 stands for Fitness, Fellowship, and Faith. The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership. 1st F Disclaimer: Exercise at your own risk and modify as necessary. “We modify to avoid injury, not to avoid work.”
2nd Disclaimer: The 5 Core Principles of F3 workouts are: Free of charge, Open to all men, Held outdoors – rain or shine, heat or cold, Peer led in a rotating fashion, Always end in a Circle of Trust. The F3 Credo is: “Leave no man behind, but leave no man where you find him.”
Warm o Rama
1.           Willie Mayes Hayes – To the Left, To the Right, Center.
2.           BAC In Cadence Set of 10
3.           BAC BAC In Cadence Set of 10
4.           Good Mornings Five on your own
5            15 Merkins on your own
Thang:
Down and back with FNG (Freshwater's New Gear) Nadine
Leg Day: Flutter kicks while holding coupon over head
Mountain Climbers
Forward Lunges with coupon
Squats with coupon overhead
Tire flips
Hammer time
Thang 2: Squats last three minutes
Count off
Name O Rama
Announcements  – Check Slack
Prayer Requests
3rd F Disclaimer – F3 does not prescribe to any specific faith or religion but we ask that you believe in a power higher than yourself and respect the beliefs of the Q at the AO that day. I’m leading as a Catholic.
Moleskin:
Philippians 3:13-14:
3rd F disclaimer: F3 does not subscribe to a particular religion or faith, we ask that you believe in something higher than yourself and respect the faith of the Q that day.  I’ll be leading as a Christian.
Moleskin:
It’s the most wonderful time of the year.  Advent and into Christmas for many means lights, getting together, and the birth of our Lord and savior, Jesus Christ.  The sights of our 2.0s opening Christmas presents, or our M’s, the feelings of joy and happiness as they get the exact thing they asked Santa for, a full, happy, blessed home.  All the happy moments that go into the photo albums that we remember. But what happens when it’s not that?  The holidays can serve as a time for some to isolate, or even in some cases “faking it.”  One of my favorite quotes in the movie National Lampoon’s Christmas Vacation is the kitchen scene with Ellen and Audrey, and Ellen says to her daughter, who is complaining about her grandparents and  brother embarrassing her.  She says: “It’s the holidays, we’re all in misery.”  As wonderful as this time of year is, especially when you remind yourself and work constantly to focus on the positives of the seasons, there is an element of faking it.  This season is wonderful, and hard.  For those experiencing Christmas the first time after a major life shift, loss of a parent, family member, or divorce, it can mean the feeling of seeing the empty place setting at the table, that stop you don’t have to make on your Christmas list anymore.  For me, every year I recognize both the positives and the negatives of Christmas’ in my own family.  The year I got the GI Joe Tomahawk helicopter that NOBODY had or could get, bikes, the Christmas tree my grandmother made out of garland, lights, and wire hangers, 33 years later is still in my possession. But it also means remembering the harder moments, my Dad not enjoying Christmas and getting belligerent with all of us.  At five years old, the feeling when he got me a present, and that present was sticks and ashes because in his words, “I had been naughty and that’s what Santa does.”  This moleskin is the hardest, my Dad is gone and the man he was when I was a child was not the man I got to know as an adult which is good.  He found his F3 and became better.  But for those who haven’t, it’s up to us as men to check on our friends, check on our brothers who aren’t here.  If you’re struggling with the season, simplify it, de-stress, and reach out.  1 Chronicles 16:11 says:  Seek the LORD and his strength;  seek his presence continually!  Within the PAX, within the community, for those who served or have friends who have served and are struggling, a simple phone call, not even a text message, but a phone call to say hello and let them know the impact they make on your life. This weekend my M and 2.0’s are headed to Knoxville, and the memory of the Christmas Eve fight when my Dad told us he hated all of us, and got into an altercation with my brother. For those of us facing the challenges, whether it be loss, anxiety, family tension, or traumas experienced during this time, hang in there, seek out the word of God, and remember we are celebrating the Earthly birth of Jesus Christ.
Let’s Take a knee.
Heavenly father we come to you today grateful for the strength that you give us, it’s in your words like in Philippians 4: 6-7 that state: Have no anxiety at all, but in everything, by prayer and petition, with thanksgiving, make your requests known to God. Then the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus.  We ask that you keep all the injured PAX in your prayers, including Dizzy Gillespie and Corncob, Chowdah and his M as she battles ongoing health issues, Soul Glo amd his 2.0 as she turns four tomorrow.  Lord we want to say thank you for this day and the ability for us as men to come together and get better together in our fitness, fellowship and our faith.  We ask that you continue to bless all of us in F3 and be the great healer for those struggling with the Christmas season, and we ask this in your name we pray, Amen.
It was an honor, Nadine is cold blooded.
SYITG,
Commodore.

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