Muscle Beach – 2.11.22

PAX: @Soul Glo, @Reset, @O’Douls,
FNGs: 0
Q: @Night Light
Count: 4
Intro and Disclaimers: 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. Exercise at your own risk and modify as necessary. “We modify to avoid injury, not to avoid work.”
The 5 Core Principles of F3 workouts are:
Free of charge, 2. Open to all men, 3. Held outdoors – rain or shine, heat or cold, 4. Peer led in a rotating fashion,5. 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 squats.
Thang 2: Randomly throughout the work we did “Front, Back, Go’s” *Front = mercins, Back = flutter kicks, Go = running in place
Motivational music kept the PAX fired up, and I may have yelled once.
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, Soul Glo Mother, injured PAX.
COT:
What kind of example are you? Am I? Are you the kind of man whose life serves as a powerful example of decency and morality? Are you a man whose behavior serves as a positive role model for others? Are you the kind of person whose actions, day in and day out, are based upon integrity, fidelity, and a Love for the Lord? If so, you are not only blessed by God, you are also a powerful force for good in a world that desperately needs positive influences like you.
Take a Knee: Father, make me a worthy example to my family and friends. And, let my words and my actions show people how my life has been changed by You. I will praise You, Father, by following in the footsteps of Your Son. Let others see him through me and these men.

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