Title: “Signs of Pain”
Location: Proving Grounds
Date: 04 November 2021
Location: UAW/GM Track
Who attended? # HIMS- @Soul Glo, @Clipart, @Veronica
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 “Signs of Pain” 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 = jog in place, side straddle hop, arm circles, good-mornings, Willie Mays Hays, high kicks, jog around the parking lot
The Thang: We stayed as a pack and divided the numbers at each station
50 burpees, run, 100 Mercins, run, 150 sit ups, run, 200 squats, run, 250 SSH, run, 300 LBC, run, 250 flutter kicks, run, 200 lunges, run, 150 donkey kicks, run, 100 overhead press, run, 50 shoulder taps, run, plank for 5 minutes, return to the start and repeat
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: Heidi family, Veronicas family, Night Light to Get Right, and all the Men with injuries.
Moleskin: “The True Gentleman”
THE TRUE GENTLEMAN
The True Gentleman is the man whose conduct proceeds from good will and an acute sense of propriety, and whose self-control is equal to all emergencies; who does not make the poor man conscious of his poverty, the obscure man of his obscurity, or any man of his inferiority or deformity; who is himself humbled if necessity compels him to humble another; who does not flatter wealth, cringe before power, or boast of his own possessions or achievements; who speaks with frankness but always with sincerity and sympathy; whose deed follows his word; who thinks of the rights and feelings of others, rather than his own; and who appears well in any company, a man with whom honor is sacred and virtue safe.
-John Walter Wayland
On Tuesday I attended a celebration of life for a True Gentleman. He was 42 years old. See handout.
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 are trying to get better and to get right. Please use us in spreading your Grace both in our family and in the community. Here we are Father, send us. In Jesus name, Amen.