Muscle Beach – 9.10.21

Title: “Let’s Roll”
Date: 10 September 2021
Location: Muscle Beach
Q: @nightlight
Who attended? 13 HIMS- @Underoos @joeyfreshwater @Buckeye @hallpass @Reset @Veronica @Soul Glo @Tijuana @Wiggums @Offsides @OPIE @Hot Mic (Tribute)
The Thang: Introduction
Welcome to F3 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 do not stop. Today’s workout is named “Let’s Roll” in honor of our brave men and women who acted heroically 20 years ago on 9/11. On United flight 93, one of the passengers, Thomas Burnett, Jr., told his wife over the phone that “I know we’re all going to die. There’s three of us who are going to do something about it. I love you, honey.” Another passenger—Todd Beamer—was heard saying “Are you guys ready? Let’s roll” over an open line. I believe that each of us High Impact Men would have gone with them to take back the cockpit.
The Thang: warm ups in cadence.
  1. Side straddle hop 2. Mercins 3. Big-boys 4. Air squats 5. Good mornings 6. Lunges 7. Air squats
Front-Back-Go: When the Q yells it, you do it. Front=any type of push-ups, Back=flutter kicks, Go=running in place
At the Beach:
Rope LifterKettle Bell Swing
Tire DragAlternate Mercins
Tire SwingSquats with Coupon
Pull UpsLunges with Coupon
DipsBag lift/toss
Step UpPreacher Hold
DipsMercin coupon slide
Incline MercinOverhead PressThen to finish off we did Combat Rolls around the Beach and some core exercises before ending.
COT: Count-o-Roma, Name-o-Roma, Announcements
Prayer Requests:
Moleskin: When Flight 93 was hijacked, the passengers and crew members used air phones on the plane to contact the authorities and their loved ones.
A total of 13 passengers made 37 phone calls. Through their phone conversations, they learned of the first two attacks, and subsequently took quick action. Pushed to the back of the plane by hijackers, the passengers and crew took a vote – and decided to fight back to try and regain control of their airplane. As a result of phone calls made from on board Flight 93 and from the cockpit voice recorder recovered at the crash site, we learn of the struggle the passengers and crew members had with their hijackers which began in the skies over Western Pennsylvania, and ended with the high-speed crash of the plane in a reclaimed strip mine near Shanksville, just 18 minutes flying time from Washington, DC. Countless lives were spared thanks to their heroic actions, but all on board Flight 93 were lost.
Take a Knee: Father, we first want to give you thanks for our savior your Son Jesus Christ so that we could be forgiven of our sins. We know that we have fallen but we are trying to get better and to get right. Father please give each of us strength to break the chains holding us back from being the Husbands and Fathers we could be.
Please receive these prayer requests today and also the ones that were not mentioned out load. We know that in you, all things are possible. In Jesus name, Amen.

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