Fitness, Fellowship, Faith

Month: October 2019 (Page 9 of 12)

Day 1: Love is patient

Love works. It is life’s most powerful motivator and has far greater depth and meaning than most people realize. It always does what is best for others and can empower us to face the greatest of problems. We are born with a lifelong thirst for love. Our hearts desperately need it like our lungs need oxygen. Love changes our motivation for living. Relationships become meaningful with it. No marriage is successful without it.

Love is built on two pillars that best define what it is. Those pillars are patience and kindness. All other characteristics of love are extensions of these two attributes. And that’s where your dare will begin. With patience.

Love will inspire you to become a patient person. When you choose to be patient, you respond in a positive way to a negative situation. You are slow to anger. You choose to have a long fuse instead of a quick temper. Rather than being restless and demanding, love helps you settle down and begin extending mercy to those around you. Patience brings an internal calm during an external storm.

No one likes to be around an impatient person. It causes you to overreact in angry, foolish, and regrettable ways. The irony of anger toward a wrongful action is that it spawns new wrongs of its own. Anger almost never makes things better. In fact, it usually generates additional problems. But patience stops problems in their tracks. More than biting your lip, more than clapping a hand over your mouth, patience is a deep breath. It clears the air. It stops foolishness from whipping its scorpion tail all over the room. It is a choice to control your emotions rather than allowing your emotions to control you, and shows discretion instead of returning evil for evil.

If your spouse offends you, do you quickly retaliate, or do you stay under control? Do you find that anger is your emotional default when treated unfairly? If so, you are spreading poison rather than medicine.

Anger is usually caused when the strong desire for something is mixed with disappointment or grief. You don’t get what you want and you start heating up inside. It is often an emotional reaction that flows out of our own selfishness, foolishness, or evil motives.

Patience, however, makes us wise. It doesn’t rush to judgment but listens to what the other person is saying. Patience stands in the doorway where anger is clawing to burst in, but waits to see the whole picture before passing judgment. The Bible says, “He who is slow to anger has great understanding, but he who is quick-tempered exalts folly” (Proverbs 14:29).

As sure as a lack of patience will turn your home into a war zone, the practice of patience will foster peace and quiet. “A hot-tempered man stirs up strife, but the slow to anger calms a dispute” (Proverbs 15:18). Statements like these from the Bible book of Proverbs are clear principles with timeless relevance. Patience is where love meets wisdom. And every marriage needs that combination to stay healthy.

Patience helps you give your spouse permission to be human. It understands that everyone fails. When a mistake is made, it chooses to give them more time than they deserve to correct it. It gives you the ability to hold on during the tough times in your relationship rather than bailing out under the pressure.

But can your spouse count on having a patient wife or husband to deal with? Can she know that locking her keys in the car will be met by your understanding rather than a demeaning lecture that makes her feel like a child? Can he know that cheering during the last seconds of a football game won’t invite a loud-mouthed laundry list of ways he should be spending his time? It turns out that few people are as hard to live with as an impatient person.

What would the tone and volume of your home be like if you tried this biblical approach: “See that no one repays another with evil for evil, but always seek after that which is good for one another” (1 Thessalonians 5:15).

Few of us do patience very well, and none of us do it naturally. But wise men and women will pursue it as an essential ingredient to their marriage relationships. That’s a good starting point to demonstrate true love.

This Love Dare journey is a process, and the first thing you must resolve to possess is patience. Think of it as a marathon, not a sprint. But it’s a race worth running.

 

Be completely humble and gentle; be patient, bearing with one another in love.
—Ephesians 4:2 NIV

TODAY’S DARE
The first part of this dare is fairly simple. Although love is communicated in a number of ways, our words often reflect the condition of our heart. For the next day, resolve to demonstrate patience and to say nothing negative to your spouse at all. If the temptation arises, choose not to say anything. It’s better to hold your than to say something you’ll regret.

Folsom Has a New Site Q……Again!

I have been looking forward to this workout for about 2 months now. I’ve enjoyed being the Site Q at Folsom for the past year, but F3 is about developing leaders and the time has come for YHC to hand over the reigns, so to speak. It is important to give people the opportunity to let them develop, infuse new ideas, and to give those who were leading a break! I took to Twitter Friday announcing to everyone that Folsom wasn’t ready for what was about to happen and, after this workout, I’m pretty sure everyone would agree that no one was prepared for what was coming! I hate the date coincided with the Ragnar relay and some men missed the big surprise! That being said, 13 HIMs made their way to the Gloom of Folsom this glorious morning! Wait, hold up, what do my curious little eyes see…we have an FNG! Welcome Kingpin to Folsom!

I give the disclaimer and we get in a quick warmup to get things flowing…SSH, Grass/Cotton/Cherry/Whatever Pickers, and Toy Soldiers. Pretty standard for my Qs.
Let’s mosey to the flag. The FNG is probably thinking what has he gotten himself into because, let’s face it, running uphill to the entrance of Folsom sucks when you ARE used to it. It is especially bad on your first day! Pizza Man led the guys in some ab work while I picked up the six. Pledge and we mosey back toward the Gazebo for…..

Walls of Jericho – 7 each of Burpees, Big Boy Sit-ups, Squats, and Plank Jacks, take a lap around the grassy knoll…..repeat 7 times. As the first group finishes, we round up the 6. Good work men, but we have to keep this thing moving.

It is time for the moment everyone has waited for. I have seen a few Site Q hand-offs before and it’s usually done in the COT (at least, from what I’ve seen). However, I wanted to do a co-Q where I handed over the Q of the workout and Site Q duties at one time, symbolic of passing the ‘lead’ from one man to another. I thought long and hard about this. Who was the right man for the job? The man who takes over needs to be someone who will leave it better than he found it. It needs to be a man who can ‘rally the troops’, inspire others, and
delegate. It needs to be a man who supports and encourages others.

Gentleman, the next Site Q of Folsom is Allen Tate! I told you Folsom was not ready for what I had in store! You really thought I was stepping aside without some shenanigans? No way! I’m going out with a bang! People were mad. People were asking if they could veto. People were afraid the FNG was about to get named Roman Helmet or Minivan. It was awesome! Sweat was replaced with Haterade, flowing from the pores of the PAX!

Our new Site Q had some “thangs” to say and then proceeds to call a Slaw-ter Starter! It was not lost on the PAX that is a Slaw-ter STARTER and is typically called during warmup..at the START…. but he called this IN THE MIDDLE of the workout). 20 burpees OYO.

Allen Tate begins to talk about leadership and how you should always be looking for the next leader. After much though and consideration, he has decided to hand over the Site Q duties to none other than Big Pappy! Allen Tate couldn’t have picked a better successor. It’s almost as if I had picked him ahead of time and named Allen Tate as Site Q just to mess with y’all! Ok, maybe I did, but let the record show (and there were witnesses) that Allen Tate was, at one time, the Site Q at Folsom!

Back to our regularly scheduled program – Big Pappy led us on a journey across the park, in search of the Folsom Grail. When Huck found out we were running after a beer chalice, he was reinvigorated! (The 40-day challenge is nearly complete big fella!) As we made wrong turns,or whenever Pappy felt like it, we did combinations of LBCs, Flutter Kicks, Crunchy Frogs, American Hammers, Squats, and Lunges. A few burpees were thrown in for good measure. After finding the Grail in the cemetery near the prison, we mosey back to the parking lot.

Thanks to Rockabilly for coming out after he got off work. He wasn’t able to find us since we were running all over Dallas looking for the Grail, but it was good to see him during COT. He is leading Starkville (kettlebell/coupon workout) on Monday’s at 6 pm and San Quentin (rucking) on Fridays at 6 pm. Both meet at Biggerstaff Park beside the tennis courts. Come get some afternoon work in!

Announcements: Christmastown 5k…spots are limited! It will be a Speed for Need event again! Medicine Woman and Breaker Breaker (I think Breaker was the 2nd guy) are Q-ing the event. Props to you for stepping up!!!! If you know someone who may be a candidate to ride in a chair, let MW know! Also, we have a convergence at the Yank on Oct 19 @ 7 pm. Remember Starkville and San Quentin!

Moleskin:
I was truly honored in late 2018 when Sparky asked me to take over as Site Q at Folsom. I was fresh off nearly 3 months of injured reserve and ready to get back into the groove of working out. Sparky did a great job so all I really needed to do was “not mess it up”!

Thanks to all of the guys across F3 Gastonia who came out for a guest-Q over the past year. With 3 workouts a week, things can easily get stale and monotonous, but you guys continually brought variety and energy! I believe everyone I asked to come out to Q a workout stepped up (except that one time Short Sale stood us up LOL…but he made it up!!!!). Thanks also to the Folsom regulars and, when I say regulars, I’m also talking about the Midoriyama guys who also post regularly on Saturdays (you guys are “Folsom guys” too!). From what I have seen, Folsom guys step up to take Qs unlike any other AO in the area. With 12-14 workouts a month, I really never “had” to Q because of lack of guys stepping up. In fact, we started limiting to one Q per month most of the year so all the guys had a chance to Q!

I like to reflect from time to time. Looking back at Folsom this past year, there are plenty of good times and great memories as well as a few accomplishments! A few new guys joined us this year, which is always exciting! A few guys slipped into and out of Kotter-status along the way (booooo!) and we continue to encourage and “extend the hand” to bring them back. Many of the guys that have been around longer than I continue to keep pushing the rock! We had a Field Day. We (well, Volt and I) ran in the snow in December. We dumped a cooler of freezing water on Sister Act at Touchdown Beat-down. Folsom participated in the P200…not just one guy, but many of us, and now some are doing the Tuna and a half-marathon. We raised a few bucks for a missionary with the epic Tronmoss 5k. Allen Tate started a bible study on Thursday nights and it’s going strong after 3 months (he still doesn’t have any furniture though). Some of our men helped spawn new AOs. We even got our own section at the Country Kitchen, widely regarded as the best coffeeteria in F3 Nation (C-SPAN said it, not me…ok, well, I actually did say it too). We all grew a little closer. Not only did we grow closer to our existing friends, but we met some new ones along the way and are developing relationships we can lean on! We’ve grown in all 3 F’s!

I certainly can’t take credit for all of these things I’m just glad to see Folsom has continued to grow and I’m glad to know I had a part in facilitating that! Now, I hand it over to Allen Tate who quickly handed it over to Big Pappy….whom I’m am quite certain will take Folsom to even greater heights!

HIPAA – when are you getting that damn logo done? LOL

-Montross

Klick Bait

I pull into Folsom a little early and find Volt already getting at it.  Not long after I arrived Big Pappy and Bed Pan pull in then here come Tater Hole and Stogie. I don’t remember why we were talking about how far a klick was but no one was sure until Volt answers with 1 kilometer. Ok so now that has been established let’s get to work.

warmup:

Don Q’s , Gravel Pickers, Hillbillies x12

Thang:

Mosey part of a Klick to the tennis courts for flutters at first court, bear crawl to 2nd court for merkins, bear crawl to 3rd court for American hammers, 4th court CDD’s, 5th for lbc’s and finally 6th court for taps. All for 100 reps each.

Mosey another part of a click to the amphitheater for 3 rounds of donkey kicks -lunge walk to wall for rocky balboas x20.  Couple sets of dips and derkins x20 on the wall.

Mosey another part of a klick to the shelter to find that the tables have been moved somewhere we are not. Oh well that saved them from the step ups. On your 6 for a pax led core work. 20 American hammers IC, 10 windshield wipers IC from Tater Hole, Bed Pan called Rosalitas x10 IC, and Big Pappy with 20 big boys.

Mosey the rest of the klick back to start.

Announcements:

convergence in 2 weeks at the Yank.

prayer requests:

each other, a friend of a few pax

YHC took us out

good work out there this morning men. It’s been too long since I had the Q and I can tell I have missed a few boot camps, but at the same time I can also see how far you men have come over just a few months. Keep pushing you are getting stronger I can see it and I’m sure others can too.

Thanks for letting me lead today!

 

 

 

 

Love for Whoopee

Today was another good day. Six men posted with heavy purses and got some good work in. We started with the pledge then circled back for Hushpuppy. He was not hungry for a Sammich so he went his own way with headphones on. We took off for Gastone’s Hill with nothing but a smile on our face, skip in our step, and a purse full o’ rocks (or something else heavy). I did not really have much in mind, but did not sleep well the night before so I figured it would all be ok. We started up “The Hill” with rucks in our hands (no straps) and at each mailbox on the right did 5 chest presses. After reaching the top we commenced to doing flutters with rucks over our heads. I wanted to do this without a specific number in mind, so as to encourage some idle chatter. It was a bit quiet, kind of too quiet…..which is not always a bad thing, but kind of made me feel a little less than appreciated……so I told the crowd we would continue with said exercises until I felt some love. Thankfully OutHouse spoke up at some point and proclaimed his love for Whoopie (Goldberg in a quiet voice). It’s ok, I felt the desired effect from Shi…I mean, OutHouse. Rucks on and head down “The Hill” for more stuff. At every mailbox on the right, face downhill and gimme 3 Merkins. Not too bad, but still feel like the Merkins with the ruck are tough. We got to the bottom and did some squats until some more comments to make me (or Whoopie Goldberg) feel loved….again, thanks Shi……I mean, OutHouse.

Next, mosey from “The Hill” to the soon-to-be Planet Fitness for a new exercise called Bulldog Merkins. We lined up in a row and first guy did exercise while rest sat in People’s Chair and did chest presses with their rucks. We took turns doing 5 Bulldog Merkins-feet on the wall about 2 feet up and extend out into Merkin position and do 5 Merkins with feet on the wall. Pretty tough, but will do more reps and sets next time.  I was a good start. Next we moseyed thru part of the parking lot for some 4 corners. I asked Clavin to call the exercise and against my wishes, we did American Hammers in 10, 20, 30, then 40 reps at the 4 corners. BTW, I hate American Hammers……a lot…..and I hate them more now. I did not make that mistake again. For the 2nd round of 4 Corners I called the exercises and we did Clavins (AKA, calf raises) in 20, 40, 60, 80 reps at the 4 corners. Gave desired burn then we moved on. I think we went to the bank next. Somewhere along the way we prepared for the F3 International Convergence in Morocco next year at OutHouse’s request-a few Moroccan Night Clubs.

After finishing at the bank, we had a few minutes to kill so we did a new-ish exercise I sort of made up on the fly: Roadkill Froggers-at one side of the street drop into road kill position (ruck on, lay down on concrete like…you know, roadkill), get up then jump (frog hop) one time. Get back on ground in road kill position then get up and jump again. Repeat this until you either get hit by a car or get across the street. We all made it safely across then hit some more Moroccan Night Clubs for the last minute or so then called it a day.

COT:

announcements-9/11 Memorial Stairclimb will be 9/18/20-put that stuff on your calendar now britches-it was great this year and is gonna be HUGE next year. You don’t want to miss this thing.

Convergence in 2 weeks at The Yank-get there and support your brothers

Quick prayer then we were outta there.

Good work this am guys. Those purses don’t get any lighter, you just get a little bit stronger. Keep up the good work. Next week will be DryRub with the Q so get those arms loose. I suspect it’s gonna hurt.

Whoopee

Be a Better Husband Challenge

Whetstone has been an absolute blessing to me over this last year and has taught me many things. Main thing has been getting right with myself. Whether it’s dealing with my anxiety, being a better listener or being a better husband. In trying to be a better husband and understand my M better, my Stone and I recently discussed reading “The Love Dare” with my M. The Love Dare was made famous by the movie “Fireproof” staring Kirk Cameron. In the movie Kirk Cameron is a heroic fire captain who values dedication and service to others above all else. But the most important partnership in his life, his marriage, is about to go up in smoke. This story follows one man’s desire to transform his life and marriage through the healing power of faith and fully embrace the firefighter’s code: Never Leave Your Partner Behind.

Fitting isn’t it? The F3 credo is leave no man behind…What else is ironic is that The Love Dare is actually a 40 day challenge. Are you seeing where I am going with this?

“Lord, allow us to be better Men, Husbands, Fathers and leaders in our community, Amen.”

You hear this in almost every prayer during COT. I would like for all of us to focus on the better Husband part over the next 40 days. That said I want to challenge all of us to follow “The Love Dare”. There is a daily scripture, reading and a specific dare for you to for your spouse. The book states that some dares will be easy and some very challenging, but take each day seriously, and be creative and courageous in each attempt. I can tell you already from just starting; you will encounter your jester at some point. This is where you will learn how to overcome and conquer.

Now here is the best part, you don’t need to buy anything. I have the workbook and will be sharing each days reading and dare with you. Look for tweets from me with the hashtag #F3LoveDare. The Tweets will link to posts on the F3 Gastonia site.

Challenge will start on Saturday morning October 12th.

Have fun and enjoy the challenge.

AYE!

HIPAA

Oxygen Tanks at The Goat!!

Happy Thursday From The Goat & Termite!

Warm Up

20x Side Straddle Hops

20x Bonnie Blairs

20x Plank Jacks

20x Cotton Pickers

Mosey to the Basketball Cage, partner up, and introduce yourself to Termites Oxygen Tanks (big tire, cinder block in the middle, hooked to 2 tow straps)

Round 1 – 150 combined Push Ups.  One is out and back dragging Oxygen Tank and the other is “Pushing Up”

Round 2 – 250 combined Big Boy Sit Ups.  One is out and back dragging Oxygen Tank and the other is “Big Boying”

Round 3 – 350 combined Jumping Jacks.   One is out and back dragging Oxygen Tank and the other is “Jumping Jacks”

Recover!  10 count!

Most of us are use to 11’s….Termite today introduced us to 20’s!

One end of parking lot start out 19 Froggy Legs then run to other end of lot and do 1 Dry Dock.   You know the drill!  Flip Flop Boys!

Mosey back to downtown Goat, circle up, TIME!!!!!!!!!!

Pledge

Name O Rama

Announcements – Convergence YANK 10/19!

Prayer

 

Nice Q Termite!

 

Those Cones are to Far Apart

It was a great afternoon to get the some work.

The Thang:

4 stations: (Lunge walk and mosey between each station) cones are place 25 yards in width and 100 yards in length.

Station 1

  • Overhead Press qty 30
  • Curls qty 30
  • Triceps qty 30

Station 2

  • Merkins qty 30
  • Mountain Climbers qty 30
  • Peter Parker’s qty 30

Station 3

  • Big Boys qty 30
  • LBC qty 30
  • Flutter kicks qty 30

Station 4

  • Squats qty 30
  • Imperial Walkers qty 30
  • Hillbillies qty 30

Loop around each station until time is up, then COT and prayers.

 

 

 

Cool Down in Mt. Holly

The weather is finally starting to cool down, and it was a great morning for a good workout in beautiful Mt. Holly.

Warmup:

20 SSH

20 Moroccan Night Clubs

10 Imperial Walker

Quick mosey down Glendale St.:

Escalator:

10-Burpees; 20-Smurf Jacks; 30-Merkins; 40-LBCs; 50-Squats

And we ran around the parking lot between each exercise.

Repeat

Next moved to new location

Wall of Fire:

While the group did a wall sit squat, one person would do: 20-Wide Arm Merkins; 20-Futter Kicks; 10-Burpees

Each person would take a turn doing the exercise while the others held the wall sits.

Mosey back to the site.  We had a few minutes left so we did some 50 calf raises per leg.

Pledge of Allegiances

Announcements

Prayer

Name’o’rama

QvQ

The Sarge needed a fill-in Q, so YHC and Freight stepped up around the same time ish and ended up having to split duties. As anyone who is acquainted with Freight knows, he enjoys making a competition of everything, but the truth of the matter is, it’s hard to compete against someone who doesn’t play the game. And also, guess who’s writing the backblast…

We all did an assortment of tortuous exercises that made us stronger (we think).

Freight gave a word about hills and valleys, burdens and companionship, all of which tied into the workout nicely. Not to say that he won or anything. Show to know.

Until next time,

GD

Hero WOD Delivery

10 PAX posted for a Pizza Man “Hero WOD”  delivery at Midoriyama.  It went like this…

Warm-Up:

Moroccan Nightclubs

SSH X 24 IC

Let’s Roll to the far soccer field….with the temperature perfect I felt that we could get in 2 Hero WODs today.  The first one went like this…

“Loredo”

24 Air Squats

24 Merkins

24 Walking Lunges

400 Meter Run

6 ROUNDS

With this WOD complete let’s mosey to the playground for the next…It went like this…

“Martin”

800 Meter Run

8 Merkins

8 Pull-ups

8 Air Squats

800 Meter Run

8 ROUNDS

With time approaching we headed back to the flag for 22 for the VETS….TIME!!

Great work by all…the cooler temperatures are greatly appreciated!!  QIC discussed that the reason I like to do these “Hero WODs” is not because they are tough ass workouts but to honor the people that they are remembering.   I mentioned “Leave Right” and “Legacy”…how would we be remembered if something happened to us??  Think about that question and how can you make sure that you are living right and making impact with the people around you….Once again it is always a pleasure to lead and strong work by ALL!!

Please take time to read about these Hero WODs:

https://wodwell.com/wod/loredo/

https://wodwell.com/wod/martin/

Announcements:

Convergence – 10/19 at the Yank (ALL OTHER AO’s WILL BE CLOSED)

Christmastown 5K with SpeedForNeed – November 30th….event is sold out but please come and support F3 Gastonia

 

Until next time Pizza Man is OOOOOUUUUUUTTTTTT!!!

 

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