December 23rd, 2021
PAX: @Hot Mic (Tribute) @Joey Freshwater @SoulSurfer (Mon, Wed and Sat) @O’Douls YHC @Commodore
Welcome to F3 Spring Hill’s Proving Grounds. is this anyone’s first time? My name is Commodore and I am not a professional trainer, exercise at your own risk and modify as needed but to never avoid work.
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.”
Festivus
Warm-O-Rama/Airing of Grievances
Willie Mayes Hayes
Left
Right
Center
Calf Stretches
BACs/BAC BACs
25 LBCs OYO
SSHs in cadence
Festivus at Proving Grounds
Festivus Dinner:
Ice Cream Time: 96 Ft. Wind Sprints x 6
Date with Nadine
Feats of Strength –
Curls for the Girls with Coupon x 25
Merkins x 25
Alabama Prom Dates with coupon x 25
Skull Crushers x 25
American kettle Bell Swings x 25
Shoulder Taps x25
LBCs x 25
Thang 2: Seinfeld Trivia
1. What was Jerry’s complaint about his girlfriend Gillian?
a. Man Hands – If Correct, 12, 2 count shoulder taps, if wrong, 25, 2 count shoulder taps
2. What kind of car was Jerry’s Smelly Car?
a. 5 Series BMW, if right, 15 squats, if wrong, 25 squats.
3. In the Burning episode, what did Elaine steal off of her boyfriend’s car?
a. Jesus Fish, if Right, 10 American Hammers, if wrong, 20 American Hammers
4. Same episode, The burning, what STD did Kramer supposedly have?
a. Gonnorrhea, if right, 10, 2 count mountain climbers, if wrong, 25, 2 count mountain climbers.
Airing of Not grievances, but positivity.
Count off
Name O Rama
3rd F Disclaimer – F3 doesn’t prescribe to a particular religion or faith, we ask that you believe in something higher than yourself and respect the faith of the person leading the Q. I’m leading as a Christian.
Annoucements: Check Slack,
Prayer requests: Injured Pax, Underoos and his M, prayers for those facing the first time with major life shifts (divorce, loss of a loved one, etc…)
Moleskin:
Today is the day the Costanza family decided to celebrate Festivus, a holiday that was intended to be celebrated as an alternative to the commercial pressures that often have overtaken the Advent and Christmas season, but as Christians, we already have the holiday. This is the story found in Luke Chapter 2, verses 1 through 14.
In those days a decree went out from Caesar Augustus that the whole world should be enrolled.
This was the first enrollment, when Quirinius was governor of Syria. So all went to be enrolled, each to his own town.
And Joseph too went up from Galilee from the town of Nazareth to Judea, to the city of David that is called Bethlehem, because he was of the house and family of David, to be enrolled with Mary, his betrothed, who was with child.
While they were there, the time came for her to have her child,and she gave birth to her firstborn son. She wrapped him in swaddling clothes and laid him in a manger, because there was no room for them in the inn.
Now there were shepherds in that region living in the fields and keeping the night watch over their flock.
The angel of the Lord appeared to them and the glory of the Lord shone around them, and they were struck with great fear.
The angel said to them, “Do not be afraid; for behold, I proclaim to you good news of great joy that will be for all the people.
For today in the city of David a savior has been born for you who is Messiah and Lord.
And this will be a sign for you: you will find an infant wrapped in swaddling clothes and lying in a manger.”
And suddenly there was a multitude of the heavenly host with the angel, praising God and saying:
“Glory to God in the highest and on earth peace to those on whom his favor rests.”
Christmas can be all of those things, it can the beautiful lights that we see, the light in a child’s face when they see Santa Claus, the Dancing Lights of Christmas, or a Nativity scene at any church. Whether it’s singing Christmas carols at church, or unwrapping gifts, it truly is the most wonderful time of the year.
It was an honor guys.
Commodore out
PAX: @Hot Mic (Tribute) @Joey Freshwater @SoulSurfer (Mon, Wed and Sat) @O’Douls YHC @Commodore
Welcome to F3 Spring Hill’s Proving Grounds. is this anyone’s first time? My name is Commodore and I am not a professional trainer, exercise at your own risk and modify as needed but to never avoid work.
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.”
Festivus
Warm-O-Rama/Airing of Grievances
Willie Mayes Hayes
Left
Right
Center
Calf Stretches
BACs/BAC BACs
25 LBCs OYO
SSHs in cadence
Festivus at Proving Grounds
Festivus Dinner:
Ice Cream Time: 96 Ft. Wind Sprints x 6
Date with Nadine
Feats of Strength –
Curls for the Girls with Coupon x 25
Merkins x 25
Alabama Prom Dates with coupon x 25
Skull Crushers x 25
American kettle Bell Swings x 25
Shoulder Taps x25
LBCs x 25
Thang 2: Seinfeld Trivia
1. What was Jerry’s complaint about his girlfriend Gillian?
a. Man Hands – If Correct, 12, 2 count shoulder taps, if wrong, 25, 2 count shoulder taps
2. What kind of car was Jerry’s Smelly Car?
a. 5 Series BMW, if right, 15 squats, if wrong, 25 squats.
3. In the Burning episode, what did Elaine steal off of her boyfriend’s car?
a. Jesus Fish, if Right, 10 American Hammers, if wrong, 20 American Hammers
4. Same episode, The burning, what STD did Kramer supposedly have?
a. Gonnorrhea, if right, 10, 2 count mountain climbers, if wrong, 25, 2 count mountain climbers.
Airing of Not grievances, but positivity.
Count off
Name O Rama
3rd F Disclaimer – F3 doesn’t prescribe to a particular religion or faith, we ask that you believe in something higher than yourself and respect the faith of the person leading the Q. I’m leading as a Christian.
Annoucements: Check Slack,
Prayer requests: Injured Pax, Underoos and his M, prayers for those facing the first time with major life shifts (divorce, loss of a loved one, etc…)
Moleskin:
Today is the day the Costanza family decided to celebrate Festivus, a holiday that was intended to be celebrated as an alternative to the commercial pressures that often have overtaken the Advent and Christmas season, but as Christians, we already have the holiday. This is the story found in Luke Chapter 2, verses 1 through 14.
In those days a decree went out from Caesar Augustus that the whole world should be enrolled.
This was the first enrollment, when Quirinius was governor of Syria. So all went to be enrolled, each to his own town.
And Joseph too went up from Galilee from the town of Nazareth to Judea, to the city of David that is called Bethlehem, because he was of the house and family of David, to be enrolled with Mary, his betrothed, who was with child.
While they were there, the time came for her to have her child,and she gave birth to her firstborn son. She wrapped him in swaddling clothes and laid him in a manger, because there was no room for them in the inn.
Now there were shepherds in that region living in the fields and keeping the night watch over their flock.
The angel of the Lord appeared to them and the glory of the Lord shone around them, and they were struck with great fear.
The angel said to them, “Do not be afraid; for behold, I proclaim to you good news of great joy that will be for all the people.
For today in the city of David a savior has been born for you who is Messiah and Lord.
And this will be a sign for you: you will find an infant wrapped in swaddling clothes and lying in a manger.”
And suddenly there was a multitude of the heavenly host with the angel, praising God and saying:
“Glory to God in the highest and on earth peace to those on whom his favor rests.”
Christmas can be all of those things, it can the beautiful lights that we see, the light in a child’s face when they see Santa Claus, the Dancing Lights of Christmas, or a Nativity scene at any church. Whether it’s singing Christmas carols at church, or unwrapping gifts, it truly is the most wonderful time of the year.
It was an honor guys.
Commodore out