F3 Gastonia

Fitness, Fellowship, Faith

Day: July 11, 2020

Chalk Anger Pam

A group of Folsom regulars headed up to Waynesville for an anniversary workout so I wasn’t sure how big of a crowd we would have but Folsom never disappoints as 16 Pax get ready for some work!
WARMUP
SSH x 10 IC, Cotton Pickers x 10 IC, Hillbillies x 10 IC,
Mosey up the hill and take the right fork to the newer parking lot on the right.

Chalk Board
The exercises and reps were marked in chalk in 10 parking spaces on probably the only parking lot you can write on at Folsom.
Pick a parking spot, perform exercise, run a short lap around the parking lot and move to the next space.
Do this for 20 minutes
10 Burpees
30 Squats
30 Seal Jacks
20 Diamond Merkins
30 LBC’s
20 Carolina Dry Docks
30 SSH
20 Merkins
30 Flutter Kicks (Count Right Leg)
30 Plank Jacks
Mosey to the amphitheater.

Find some wall for…
Angry Seven’s
One exercise followed by a word about anger. Repeat the first exercise and add another then another word about anger, etc. all the way up to seven exercises.
Hipslappers IC x 7 called by Sister Act.
Hip, LBC’s called by Slaw.
Hip, LBC’s, Low Slows Squats called by Tyson .
Hip, LBC’s, Low Slows, Merkins called by Westside very slowly for extra pain.
Hip, LBC’s, Low Slows, Merks, Little Baby Flutter Crunches called by Tater Hole.
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey Kicks called by bearded Purple Haze.
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey, Monkey Humpers called by Sparky.

1) Proverbs 15:18 A hot-tempered man stirs up strife, but he who is slow
to anger quiets contention. Slow to anger.
2) James 1:20 For the anger of man does not achieve the righteousness of God.
Anger keeps us away from where God wants us.
3) Ephesians 4:26-28 Be angry and do not sin; do not let the sun go down on
your anger, and give no opportunity to the devil. Anger hinders all of our
relationships, especially M and family.
4) Proverbs 15:1 A gentle answer turns away wrath, but a harsh word stirs up anger.
Our response to anger can often control how the situation resolves.
5) Proverbs 19:11 Good sense makes one slow to anger, and it is his glory to
overlook an offense. Turn from anger toward forgiveness.
6) Colossians 3:8 But now you must put them all away: anger, wrath, malice,
slander, and obscene talk from your mouth. Turning from anger will lead
to turning from other bad things.
7) Proverbs 14:16,17 (KJV) A wise man feareth, and departeth from evil: but the
fool rageth, and is confident. He that is soon angry dealeth foolishly.
Turning from anger shows wisdom.

Mosey to Tennis Courts for
PAM, (Partner AB Merkins)
P1 does Flutters while P2 runs the court for
10 Merkins and returns. Switch and do this 3 times each.
P1 does American Hammers while P2 runs the court
for 10 Merkins and returns. Switch and do this 3 times.
Ran out of time so back to the flag.

Pledge

Announcements: PT Test at Gashouse next Saturday at 7:00 a.m., Annihilation Workout (High Intensity) will be Saturday, July 25th at The Yank led by Pizza Man with regular Saturday schedule for all other workouts.

COT Prayer Requests: Sister Act’s daughter and family, Clavin’s M, Pax traveling, Our kids, Our world. Sparky took us out.

NMM* Recent events show how anger seems to be at an all time high. We see anger just about everywhere. I have been angry for a lot of my life. I would throw a baseball glove upon occasion. I would say things in anger that shouldn’t have been said. Anger can be a daily even hourly struggle for many of us men. It really helps when we try our very best to control our anger especially in our family relationships. That soft answer, that deep-breath delayed reply can help us improve in so many ways. Thanks to all the guys who came out!

Bobby Burpees

7 PAX for a fun Pain Lab that featured a few episodes from the show  “King of the Hill”.

Rusty Shakleford made an appearance and we learned self defense at the YMCA by shouting “That’s my purse.. I do not know you.”

The Thang:

As the episodes played we did AMRAP at two minute intervals.

The exercise were:

  • LBCs
  • Big Boys
  • Step Ups
  • Good Balls
  • Dying Cockroaches
  • Merkins
  • Inclined Merkins
  • Dips
  • Moroccan Nightclubs
  • Calf Raisers
  • Freddie Mercurys
  • Rocky Balboas

Everytime we heard “Bobby” a burpee was owed. We got in a little over 2 rounds then lunged walk to start to met back up with the Gashouse.

Great work by all and good fellowship. Thank you for the opportunity lead.

Big Pappy

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