F3 Gastonia

Fitness, Fellowship, Faith

Day: December 1, 2020

The cold Storm.

December 1, 2020 / / 0 Comments

17 of us on this cold blistering morning. A couple of PAX getting some EC as I pulled up. Unaware of the danger brewing, they need not wear themselves out to early.

I normally hate going to a Sister Act Q. I usually cant keep up and cut reps short. Its often discouraging for me to know that I cant do a complete rep and keep up with the pack. So I have been trying to push so I can keep up. Last week we did a brutal workout at Midoriyama. So today I decided to do something similar. I want to thank SA and all of you tough men in Gastonia. I’ve seen several of you make big changes and have big turn arounds in your lives. You guys are awesome!!!!

Warm up  IC

Merkins

Crunchy Frogs

CDD

American Hammers

Nolan Ryan

LBC

Mnt Climbers

Toy Soldiers

Goofballs

Cotton Pickers

5 Burpees.

We moseyed down to the main drive. we completed 5 Burpees and continued to the neighborhood across the road and completed 5 Burpees at each stop sign/intersection until we get back to the start. 5 Burpees at the end. Mosey back to the flag for the deck of death. 

Pull 5 cards from the workout deck and then make a lap around parking lot. Plank for the six. Continue till time is up.

 

Announcements.

Christmas party

Prayer list

Sargento has a prayer list out. Please pray for each other.

 

The devil is working hard on me. I cant seem to focus on anything that I want to. Reading has become hard to comprehend and I cant seem to think clearly. I lost control of the group right from the beginning today. The PAX just didn’t seem to like my plans. I got home just to find out that a really good friend has passed away this morning.  A friend of my dads who was always calling and checking in on me and my racing. He watched every race and helped me where he could in life.  Its been a pretty tough day.

SYITG

Bobby Jo Freekin Ricky 11.25 Blastback!

December 1, 2020 / / 0 Comments

Pledge

Mosey x 3 Track Lapz

50 Burpeez

100 Push Upz

150 Squatz

Mosey x 4 Track Lapz

? of the day to the Music experts, “Driving Cross Country to California and back you can take only one CD to listen to what is it?”

50 CCdz

100 Big Boy Supz

150 Squatz

4 x 30 yard sprintz

4 x 15 yard sprintz

:60  Merkinz

 

Time!

Announcements

Prayer Requests

Prayer

 

Leftovers

December 1, 2020 / / 0 Comments

Who doesn’t love having leftovers after Thanksgiving? You pull all of the dishes out of the fridge. Everyone makes a plate of a little of what is left over from the big Thanksgiving Day feast. That was the inspiration for a Monday morning weinke at The Sandlot. Take a little bit from each of the triple post workouts on Thanksgiving to start the week. Only problem was that YHC opened the fridge to find that there weren’t many leftovers. The Folsom BB wasn’t posted, and The Goat BB, although timely with a detailed warm-up, didn’t have a lot of details to work with. YHC knew The Pub was a 5k so we may have a heavy dose of running. On top of the prediction of rain (and lots of it), this could make for an interesting time.

Arrived at the AO to find a few cars and no PAX. The three PAX that were there were huddled under the awning in front of Snoball’s. Luckily, they’d posted at Folsom so they were able to provide some details for the leftover meal.

  1. Just some sprinkles of rain. And 4 PAX. Let’s go…

Mosey next door to the abandoned bank’s drive through.

Warm-up

SSH x 15
Merkins x 15
LBCs x 15
Imperial Walkers x 15

Mosey to Robinson Elementary School

In the walkway for some Eleven’s
Run to one side, Dips x 1
Run to the other side, Derkins x 10
Repeat until Dips x 10 and Derkins x 1

The Pledge using a waving flag on YHC’s phone.

Now for some leftovers from Folsom…
At the small dropoff area, partner up.
Partners run to opposite sides, for Merkins x 10
Run back to the middle and then Squats x 10
Back to opposite sides for Merkins x 8
Back to middle for Squats x 10
Count down by 2 until you get to Merkins x 2
And then finish in the middle for Squats x 10

Mosey back to the former bank drive-in.
Everyone pick an exercise to throw on the plate,
Watts Up – Flutter Kicks
Dirt – Dying Cockroaches
Flintstone – American Hammers
JJ – Crunchy Frogs

In total, almost 3 miles covered in the workout for the leftovers from The Pub 5k.

Announcements
Shelby Convergence 12/5
Christmas Party 12/12

Prayer Requests
Volt
Watts Up job interview

Prayer to take us out.

3rd F – December 1

December 1, 2020 / / 0 Comments

Purpose and Theme

1 The proverbs of Solomon son of David, king of Israel:

2 for gaining wisdom and instruction;
    for understanding words of insight;
3 for receiving instruction in prudent behavior,
    doing what is right and just and fair;
4 for giving prudence to those who are simple,[a]
    knowledge and discretion to the young—
5 let the wise listen and add to their learning,
    and let the discerning get guidance—
6 for understanding proverbs and parables,
    the sayings and riddles of the wise.[b]

7 The fear of the Lord is the beginning of knowledge,
    but fools[c] despise wisdom and instruction.

Prologue: Exhortations to Embrace Wisdom

Warning Against the Invitation of Sinful Men

8 Listen, my son, to your father’s instruction
    and do not forsake your mother’s teaching.
9 They are a garland to grace your head
    and a chain to adorn your neck.

10 My son, if sinful men entice you,
    do not give in to them.

11 If they say, “Come along with us;
    let’s lie in wait for innocent blood,
    let’s ambush some harmless soul;
12 let’s swallow them alive, like the grave,
    and whole, like those who go down to the pit;
13 we will get all sorts of valuable things
    and fill our houses with plunder;
14 cast lots with us;
    we will all share the loot”—
15 my son, do not go along with them,
    do not set foot on their paths;
16 for their feet rush into evil,
    they are swift to shed blood.
17 How useless to spread a net
    where every bird can see it!
18 These men lie in wait for their own blood;
    they ambush only themselves!
19 Such are the paths of all who go after ill-gotten gain;
    it takes away the life of those who get it.

Wisdom’s Rebuke

20 Out in the open wisdom calls aloud,
    she raises her voice in the public square;
21 on top of the wall[d] she cries out,
    at the city gate she makes her speech:

22 “How long will you who are simple love your simple ways?
    How long will mockers delight in mockery
    and fools hate knowledge?
23 Repent at my rebuke!
    Then I will pour out my thoughts to you,
    I will make known to you my teachings.
24 But since you refuse to listen when I call
    and no one pays attention when I stretch out my hand,
25 since you disregard all my advice
    and do not accept my rebuke,
26 I in turn will laugh when disaster strikes you;
    I will mock when calamity overtakes you—
27 when calamity overtakes you like a storm,
    when disaster sweeps over you like a whirlwind,
    when distress and trouble overwhelm you.

28 “Then they will call to me but I will not answer;
they will look for me but will not find me,
29 since they hated knowledge
and did not choose to fear the Lord.
30 Since they would not accept my advice
and spurned my rebuke,
31 they will eat the fruit of their ways
and be filled with the fruit of their schemes.
32 For the waywardness of the simple will kill them,
and the complacency of fools will destroy them;
33 but whoever listens to me will live in safety
and be at ease, without fear of harm.”

Pray for Whopee, Freight, Tool Time, Stroganoff, Def Leppard.   Lift these men and their families

Tiger

Past Workouts

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