• Post Type:
  • When:
  • AO:
  • QIC: Def Leppard
  • FNG's:
  • PAX: Slaw, Volt, Roscoe, Sister Act, Roadie, Pockets, Def Leppard.

7 Strong on a chilly morning at Folsom. With an ambitious Weinke, and wanting to have time for it all, we began.

Warmup

SSH, Cotton Pickers, Hillbillies all IC x 10

The Thang(s)

Mosey to the road to the flag for Pledge.

Short mosey to the parking lot near the road.

Sidewalk Chalk: Everyone pick a parking space with an exercise listed. 10 Burpees, 20 Calf Raises, 30 CDD’s, 40 Squats, 50 Seal Jacks with a lap around both parking lots between each. Reminder: Men may think others around us are ahead of us, but we are all going through things that we have to overcome.

Mosey to the Tennis Courts.

Tabata type exercises (I think that’s what Short Sale calls them): 1 minute of AMRAP with 20 seconds of rest. SSH, Merkins, American Hammers, Squats, LBC’s, Flutter Kicks, Plank. (This was where a discussion about recent sky writing art done by fighter pilots was discussed in great detail. Slaw and Roscoe are working on an exercise to commemorate this art).

Mosey to the Picnic Shelter.

40 D’s (was supposed to be 80 D’s but had to modify for time): Derkins, Dolly, Dips and Diamond Merkins x 10.

Mosey to the big parking lot near the softball fields. We had a drive through visit from Swimmer and Gumby headed to WWC for a mountain bike race. I can tell you those guys are fast on those bikes.

Crossroads: Meet in the middle of the lot. Partner up. P1 karaokes up to top of the lot for 10 LBC’s, P2 karaokes to the bottom the lot for 10 Squats. Everyone does 5 burpees when we get back to the middle each time. (Slaw was happy.) P1 nurs to the left for 10 Hillbillies, P2 nurs to the right for 10 Imperial Walkers. Repeat but P1 switches with P2.

Mosey to the flat parking lot before the softball fields for a crowd favorite.

Frisbee Rules Football: Teams were divided pretty evenly and lots of scoring and fun. Volt has a very good arm! YHC was dropping touchdown passes like I had money on the other team or we would have won but Slaw, Roscoe and Pockets prevailed and amazingly no one was injured!

Mosey back to the flag.

A car slows down at a stop sign and keeps driving. A cop sees him and pulls him over. The cop asks, “Why didn’t you stop?” The man says, “I slowed down. “The cop pulls out his nightstick and starts beating him. “Now,” the cop says, “do you want me to stop or slow down?”

“To be entirely safe from the devil’s snares the man of God must be completely obedient to the Word of the Lord. The driver on the highway is safe, not when he reads the signs but when he obeys them.”  AW Tozer

Its not enough to read and know how we should live but we have to obey and live it to truly become who we need to be.

Announcements:

Speed For Need at ChristmasTown 5K on Saturday, Nov. 25th. Be there around 5 p.m., race starts at 6. We have over 40 representing F3 Gastonia and the race is full so show up and support our brothers.

Dec. 2nd Convergence at Gashouse (Schiele) 7:00 am and bring toys for Operation Sweet Tooth.

Prayer Requests:  Pizza Man’s family, Brownstreak’s family, Roadie’s family, Oompa’s daughter.

COT

*Always nice to Q at Folsom and we almost visited the entire park. Thanks to each PAX for the push and keeping this old guy motivated to be better each day!