Muscle Beach – 12.24.21

Title: “Santa's Sled”
Location: Sara Benson Park “Muscle Beach”

Q: @Nightlight
Who attended? @Joey Freshwater, @Reset, @Earhart, @Bogo, @Jalisco
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.”
Welcome to F3 Spring Hill “Muscle Beach” is this anyone's first time?¬† I am
Night Light and I am not a professional trainer, you can modify as needed
but you better not quit.
Warm ups in cadence = side straddle hop, arm circles, good-mornings, Willie
Mays Hays, calf-stretches.
Thang 1: At the Beach: several stations that rotated when the man flipping the tire goes down the hill. Beat the tire, American KB swings, over the block burpees, coupon overhead press, alternating push-ups.
Thang 2: “Brandon's 200” in cadence two-count mercins, squats, big boy
sit-ups. Broken up in sets of 20 during the workout. We only made it to 160 reps.
Thang 3 Bonus Round: We loaded the sled “aka Nadine” with coupons (est.250lbs) and took turns pushing it all the pay up to Pewee's Playhouse and then pushed it back to the beach. Each man also carried a coupon on the journey.
COT: Count-o-Roma, Name-o-Roma
3rd F Disclaimer: F3 does not endorse any specific faith, but asks that you look to a power greater than yourself and respect the faith and prayer of the Q.
Announcements: See Slack
Prayer Requests: Night Light to Get Right, Men with injuries, Tornado
COT: We operated as a squad of Men pushing that Damn sled up the hill and back. Weight continued to be added when we were at the steepest parts. Those were the moments when two and even four men got a hand on the sled and
pushed. It was pure team work as we refused to let the sled stop moving
until we reached our objective. At which point every man lay exhausted on his back. Only to discover we had a new objective, to push it back to the Beach. Don't underestimate what a small group of men can accomplish. We have
“it” in us and by pushing each other we are better men in all three Fs.
Honored to lead you Men this morning. Merry Christmas.
Take a Knee: “Prayer for Serenity” God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference. Living one day at a time, enjoying one moment at a time; accepting hardship as a pathway to peace; taking as Jesus did, this sinful world as it is, not as I would have it; trusting that You will make all things right if I surrender to your will; so that I may be reasonably happy in this life and supremely happy with You forever in the next.

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