F3 Gastonia

Fitness, Fellowship, Faith

Day: March 8, 2018

Cold hands?

I pulled in running a little late as usual! 6 pax where waiting patiently? I opened my truck door and yelled what time is it? Someone answered 530! Stepping out of the truck I yell back “ let’s mosey “! So we make our normal trip to the flag , on the way back I asked the pax, option A or option B? Quick reply, option B ! A is block work, and B is burpees 20 to 1 on the tennis courts! When I informed them of this the mumble chatter quicky spiked! Little did I know Hanks Gout was flared up in his knee! So being the merciful guy that I am, we fell back on option A! We grabbed blocks, circled up and did 20 to 1

shoulder press




somewhere along the way there was some fussing about cold hands, #showtoknow! Everybody did a great job! Proud of the folsom crew!

prayer request- Hank, Def, Silas, Weston, each other

announcments- community 5k,

csaup run

Good work men! And Volt for getting in a little ec before the WO!







Perseverance / Forge

got questions.org says “ the doctrin of perseverance of the saints is founded in the promise that… He who began a good work in will bring it to completion at the day of Jesus Christ. Phili. 1:6

All who have been “ born again “ do have eternal security and will persevere.

James 1:2

Galations 6:9

2 Timothy 2:12

Philippians 1:6 are some of the scripture shared!

Paul wrote to Timothy and reminded the young pastor to “ watch your life and doctrine closely, persevere in them, because if you do, you will save both yourself and your hearers.” (1 Timothy 4:16)

With the recent passing of Billy Graham we are reminded that through our perseverance in Christ that we are saved and so are our hearers! Like our children, wives, coworkers,ect.

So I urge you brothers to persevere in your faith because you never know who is watching and listening, and may come to know Christ through you!

Brothers if at all possible come out on Wednesday night! It’s an awesome time to share and sharpen one another to fight the good fight! And press forward in our daily spiritual battles, with an eternity spent with Jesus Christ as our prize!


Hanging Out

Good morning everyone,

I had to step in and take the lead and swap out with Breaker Breaker as he was out of town.  It would be a colder one than we have had lately so with the bundle up, out the door I go.  Time is up and only three pax there.  Hmmm…maybe I shouldn’t announce that I am leading anymore to get more people out there; or change something about myself, but there’s always time for that later.

We have a pull up bar and a set of perfect push ups at work and a while back, we heard of this workout called the Hang.  We started a competition to see who could just hang the longest.  YHC got 37 seconds, Dolph got 1:15 and Bridge Club (Freedom Park) got 1:32.  The lesson is the lighter you are, the easier it is provided you have some grip strength.

The Thang:  Warmup (all shoulders), Disclaimer, Pledge….and here comes Dolph in hot.  Mosey to the gazebo and circle for instructions.

Hang for a total of six (6) minutes.  After each time you fall trying to reach the six minutes, run a lap, do 20 squats and 20 merkins and grab the the bar again and hang some more.  Again, the goal was to get to six minutes.  you could either use your watch or count by Mississippi’s to 360. At the end of the first grip loss for most, Dr. Seuss joined the ranks.

This was a struggle for sure.  Grip, chest and forearms were lit up.  Some finished up and I had 45 seconds to go and time was getting close.  Called for some motivation and received it.

After this we ran as a group back for the six and crossed the bridge.  With the three rail split rail, put your feet on the lower rail, do 5 merkins, middle rail and do 5 merkins and high rail and 5 merkins with out stopping in between to blast the chest.  Mosey back to the start.

Announcements:  Grits and Greens every Wednesday, Bourbon chase group meeting soon, 2nd F at wing joint for march madness (pending intel from Sargento).

Prayers: Hippa coworker dealing with Chrones and depression, Teachers, Military and Police, Dolphs Father in law with heart surgery and although this isn’t a Christian group per se, the Christians being persecuted and martyred globally, each other and justice world wide.

Name-o-rama and COT.

Moleskin:  This was a tough one, but I have kept this in my email for a long time.  Most recently I have made a commitment to push myself to be better and stop sitting back waiting for the world to go by.  There is nothing good on the backside of quitting.  Even if you get knocked down over and over again, have the courage and determination to keep coming back, even if you know a knockdown punch is waiting.  DONT QUIT.

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