Fitness, Fellowship, Faith

Day: November 19, 2020

Burpee Feast

Warm Up

5 Burpees 10 Mountain climbers

4 Burpees 8 Mountain climbers

3 Burpees 6 Mountain climbers

2 Burpees 4 Mountain climbers

1 Burpee 2 Mountain climbers

1 Merkin 2 Squats

2 Merkin 4 Squats

3 Merkin 6 Squats

4 Merkin 8 Squats

5 Merkin 10 Squats

Mosey to the flag

Stop at each pole

5 V-ups 5 American hammers 1 Burpee

5 American hammers 5 LBC 2 burpee

5 LBC 5 Big boys 3 burpees

5 Big boys 5 leg lifts 4 burpees

5 leg lifts 5 crunchy frogs 5 burpees

5 Crunchy frogs 5 Big boys 6 Burpees

5 Big boys 5 American Hammers 7 Burpees


5 American Hammers, 5 V-ups, 5 Big boys, 5 Leg lifts, 5 Crunchy frogs, 5 LBC

5 Burpees

Mosey to the parking lot

Time for 11’s with Burpees on one side 180 degree jump squats in the middle and Burpees on the other side.

This was tough but definitely kept us warm in those cold temps.

We finished up here and then took it to the island near the flag. Here we knocked out the following.

5 LBC 3 Big boys 1 Burpee then take a lap around the island.

Do that times 3

Then we took it back to the start point with a nice mosey through the park.


Dec 12th Christmas party at Lewis farms

Blood drive Dec 10th in Belmont


Prayer Request

Our Country and our Leaders

Our Society to stand firm in the faith and not be fearful

Each Pax

SA and his family

Wichitas mother

Bedpans M


One thing I said at the end was to think of Jesus Christ on earth in the flesh and  how much he went into prayer to God and alone time with God to stay in tune. Think of how much more we must need the prayers to God and the alone time with God as wicked humans.

Outside of christ we are wicked. Let the spirit inside you lead and guide you through your day.

Round Up


big woman

I haven’t posted in longer than I care to admit since the COVID stuff started. Showing up this am to Q Diablo felt great. Dry Rub and Les Nessman were there to greet me like I had never left. We started with the pledge then I gave a quick rundown of the plan. We would do my home ruck workout with some rucking in between exercises. I counted reps to myself and others did AMRAP. The exercises (approximately 25 reps) with the ruck were as follows:

Merkins (no ruck), upright row, standing chest press, squat, flutter kicks, bench press with flutter kicks. We moseyed for awhile and did a total of 3 sets of exercises.

On the way back to finish up, we were talking and I realized tmro is my 12 year anniversary since my colon cancer surgery. I mentioned one of the things I remembered about that was when some big woman came in my room on a particularly bad day for me. I am sure she could tell I was not doing well. I don’t know where the music came from (could have been TV or radio, heck she could have been singing) but she and I started dancing-just the 2 of us in the room. I guess she came to make my bed or something. I really believe she was some sort of angel-I know that sounds corny and farfetched, but I don’t know that I ever saw her again. She pulled me from a pretty dark place and turned my bad day into something that I now remember with a smile on my face. As I look back on that time in my life, I did not have F3. I did have some pretty solid friends considering I had just moved to town about 18 months prior. Those “pretty solid friends” are mostly-scratch that, they are ALL F3 guys now. They got me and my family through that tough time and continue to be a big part of shaping who I am today, along with all of you. Think about that for a minute. We have talked about Shield Lock, Concentrica, and a lot of other F3 things over and over. Not until you need, I mean REALLY NEED them, are they essential. Unfortunately, when you need them is not the time to start working on that. Keep that in mind when you lose your way with your F3 brothers. More importantly, think about that when your F3 brothers don’t post for a week…..or a month….. or longer. Reach out to them. Get them back out there even if it’s just for a little old ruck with 2 of your brothers. It might be the spark they need to remember why they need to be posting.

thanks guys-Whoopee

First Frost in Cramerton

So YHC showed up at The Goat today to lead on more or less the 7th anniversary of his  first post ever in Charlotte Metro at Copperhead. Actually was 11/4/13 but why not observe it now? F3 was a different animal then. Went like this in the gloom that featured among other things the town sprinkler system going full blast in sub freezing weather on dormant grass. Smart. Real smart! More on that later.


Arm stretches

SSH X 20

IW X 20

Cotton pickers X 20

Foot hand stretches, right and left.

Nolan Ryans X 10 each side.

Mosey over to Goat Island and find the birdige is locked out! Omaha to the top of the hill at the church.

Partner up for Blimps.



Imperial Walkers



P1 runs the lot and back while P2 does the work. Flapjack upon return.

Gather up in the center of the lot, count off by 4s for some 4 corners.

Corner 1 – 10 merkins

Corner 2 – 10 jump squats

Corner 3 – 10 big boy situps

Corner 4 – 10 SSHs

Come to the center after each corner and drop 5 burpees.

Mosey back down to the gazebo for some work on the benches – except that they were iced over from those damn sprinklers!

10 dirkins

10 step ups each leg

10 inclined merkins

10 dips

bear crawl half way up the (wet) green,  burpee broad jump the rest of the way. Mosey down to the bottom of the hill for a triple nickel

Bottom of hill – 5 HR merkins

Top 5 lBCs

Repeat 5X

Mosey to stretching, pledge, and COT.


Great chilly morning to stay on the move. And move we did! Great work by all. Especially proud of The Wall. Pushing and getting better. This is what we want, what we look for. Not being left behind in any way. But not where he is either! And that’s what we are ALl about!

It was 7 years ago in November I joined up. Was skeptical about it. Didn’t think they were working out hard enough. My M thought I needed the fellowship going back to my  marathon/triathlon days when i was with guys all the time. We made each other better. I can go back to the late ’80s early 90s and tell you about all the guys (and girls) who met at the old Central (Dowd) Y then to run, swim ,bike and wound up setting the standards across the carolinas at races. In 1989 -90 we had I think 7 of us who had Boston QTs (I was one of those with a 2:57 at the old Charlotte Observer Marathon), and at least four who qualified for Ironman later that summer. That was a pretty remarkable crowd. And it took each one of us pushing each other  to get better. And that’s true well beyond athletics! F3 uses the workout thing to get you started. What you do with it is up to you. We’re there for you.

Tesla out.




3rd F – Deception

The following is from Richard Ames, published in Tomorrow’s World, November 2006:

Nobody likes to admit that he has been conned. But your Bible warns that Satan wants to con you out of your most precious possession. Do you recognize Satan’s greatest deceptions—and how you can avoid them?

Our world is filled with con artists, liars and thieves who seek to defraud us. But the Bible warns us about the greatest deceiver of all—Satan the Devil. Are you aware of his tactics? Are you prepared to avoid his schemes, or could you fall victim to his deceptions?

Satan deceives the whole world! That means the people of every nation. That means you and me. I have been deceived. You have been deceived. But, thankfully, God calls us out of this world’s deception, through the true Jesus Christ of the Bible!

Jesus revealed that one of the most pervasive forms of deception is found in religious practice. And the Bible reveals who is behind many religious deceptions. Do you know who? The Apostle Paul warns the Corinthians against false ministers: “For such are false apostles, deceitful workers, transforming themselves into apostles of Christ. And no wonder! For Satan himself transforms himself into an angel of light. Therefore it is no great thing if his ministers also transform themselves into ministers of righteousness, whose end will be according to their works” (2 Corinthians 11:13–15).

As Christians, we need to be aware of Satan’s schemes, or devices: False Doctrine, Lust, Pride, Lying, False Dreams, Bitterness, Lack of Faith.

Those who lack faith in Christ, and who persist in trusting Satan, will ultimately be destroyed. “But the cowardly, unbelieving, abominable, murderers, sexually immoral, sorcerors, idolaters, and all liars shall have their part in the lake which burns with fire and brimstone, which is the second death” (Revelation 21:8). Thankfully, there is also good news for those who have faith and avoid Satan’s deceptions. “He who overcomes shall inherit all things, and I will be his God and he shall be My son” (v. 7).

God wants you to be His faithful and trusting son or daughter, through Jesus Christ, our Lord. He will give you His faith, if you turn to Him with your whole heart. In the meantime, arm yourself with spiritual knowledge. Avoid self-deception. Avoid the world’s deceptions. And avoid Satan’s deceptions. As the Apostle Paul reminded us, Christians are not ignorant of Satan’s devices. As regular readers of this magazine know, Bible prophecy foretells of a great future false religious system, inspired by Satan, that will influence billions of people all over the earth. By staying close to the true God, you can avoid Satanic deception. Do not let yourself be deceived!

This week prayer Pax: Tube, Dry Rub, Sparky, Roscoe, Medicine Woman, Big Pappy, Lil Sweet,

Lift these Him’s and their families



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