F3 Gastonia

Fitness, Fellowship, Faith

Day: December 2, 2020

SandLot 11/23/2020

December 2, 2020 / / 0 Comments

If you care to read much more than the fact that YHC got great pleasure out of our mosey up Gastone’s Hill after Watts Up made several recommendations AGAINST doing so, then continue reading!

Warmup:

SSH x 30 IC
MNC x 30 IC
Merkins x 20 OYO
LBCs x 20

Mosey to wall at bank
Step ups 30 OYO

Derkins x 20 OYO
Dips x 15 IC
Derikins x 15 OYO
Dips x 15 IC

MOSEY to planet fitness
4 CORNERS Round 1:
20 Merkins
30 American Hammers
40 Squats
50 Flutters

4 CORNERS Round 2:
20 Merkins
30 Big Boys
40 Calf Raises
50 Flutters

Mosey over to Food Lion
-People’s Chair, shoulder presses x ?? IC

Mosey to Dollar General parking lot
Quick Ab Blaster with some merkins on top.

Mosey LONG WAY back towards Pelicans,
Gastone’s Hill!

Mosey Back to Pelicans. Mary happened, workout ended with 5 burpees. Good work men!

Announcements / Prayer Requests / Namerama / COT

OUT!

3rd F – December 2

December 2, 2020 / / 0 Comments

Proverbs 2

Moral Benefits of Wisdom

2 My son, if you accept my words
    and store up my commands within you,
2 turning your ear to wisdom
    and applying your heart to understanding—
3 indeed, if you call out for insight
    and cry aloud for understanding,
4 and if you look for it as for silver
    and search for it as for hidden treasure,
5 then you will understand the fear of the Lord
    and find the knowledge of God.
6 For the Lord gives wisdom;
    from his mouth come knowledge and understanding.
7 He holds success in store for the upright,
    he is a shield to those whose walk is blameless,
8 for he guards the course of the just
    and protects the way of his faithful ones.

9 Then you will understand what is right and just
    and fair—every good path.
10 For wisdom will enter your heart,
    and knowledge will be pleasant to your soul.
11 Discretion will protect you,
    and understanding will guard you.

12 Wisdom will save you from the ways of wicked men,
    from men whose words are perverse,
13 who have left the straight paths
    to walk in dark ways,
14 who delight in doing wrong
    and rejoice in the perverseness of evil,
15 whose paths are crooked
    and who are devious in their ways.

16 Wisdom will save you also from the adulterous woman,
    from the wayward woman with her seductive words,
17 who has left the partner of her youth
    and ignored the covenant she made before God.[a]
18 Surely her house leads down to death
    and her paths to the spirits of the dead.
19 None who go to her return
    or attain the paths of life.

20 Thus you will walk in the ways of the good
    and keep to the paths of the righteous.
21 For the upright will live in the land,
    and the blameless will remain in it;
22 but the wicked will be cut off from the land,
    and the unfaithful will be torn from it

Pray for Sister Act, Broke, Montross, Huckleberry.  Lift these men and their families

Tiger

Not stinkfist too!!

December 2, 2020 / / 0 Comments

Whoopee arrives follows by Watts up … although neither will participate in today’s main event …. Whoopee wants to run ( what is up with that!?) he will join us by the frozen banks of Lake Whoopeegonnagetcha before heading off for warmer(?) climes. Watts up believes he may have been Covid exposed and wishes to ruck safely by self … good to see both men.
Today’s players arrive just in time with Defib excitedly moving around ( doubt that the 27 degree temp had anything to do with that!)
JJ and Captain Stubing round our numbers off and away we go!
Defib had right idea …. I had no intention of giving disclaimer and reciting the pledge without a quick warmup to get some blood flow going.
Ssh IC x 20
Seal jacks single count of 20
Hand release Merkins 20 oyo
Plank jacks IC x 20

Now we can pledge and very brief discalimer

And away we go ….Whoopee exit stage left …
We mosey to park
At entrance 20 merkins oyo
Mosey to light for 20 more
Karaoke to next WHOOPS… light. Comes on we didn’t see , motion sensor! So we stop for 20 squats then lunge to next … we would Continue to each light using differnent previously called exercises usually traversing 2 lights but being “pulled back” one space (light)
Next to play area … swing s for suspended derkins and jump lunges and flutters all to the tune of 20 for 3 rounds
Now find a chilly icicle ridden bar to dead hang from for countdown from 20
Mosey long way to concessions where we pull up the the counter for 3 rounds of alternating calf raises 20 per
10 Australian men climbers and 10 suspended derkins
7 hand release merkins 13 monkey humpers 3 times I think
3 rounds of 20 dips, derkins and American hammers
Mosey back to play area for Indian run back to gates for 10 big boys and 10 crab crunchers quick run back to start
20 IC flutters called by JJ
Suddenly JJ yells “Squirrel !” And we all look into the sky where he says he saw the ISS go by

20 IC dying cockroaches called by Defib

Lastly Captain Stubing gives us 30 (? ) what the what ?!?    Squats oyo!
Time!

announcements Xmas party coming up

Shelby Convergence this Saturday

prayers for Watts up health and job interview

and for Captain Stubing job

moleskin is that I like so many others am so done with this double numbered year and seek to throw anything and everything at the wall until something sticks to turn the dial on that clock ….. this morning my free Sirius Xm ran out at 5:15 during Stinkfist!!!! Oh the humanity !!!

A Cool Prison Break

December 2, 2020 / / 0 Comments

The air was a little chilly, but 6 PAX made it out and put in 5 miles at Prison Break this morning. Strong work guys!

 

Announcements

12/5 – Shelby convergence, meet at Ingles in Dallas at 0600 to clown car, let Pizza Man know if you’re planning to go

12/10 – Blood Drive at Park Street Methodist in Belmont

12/12 – Christmas Party at Lewis Farms

 

Prayer Request

Sargento’s prayer list

Each other

PAX battling sickness or on IR

 

Doodles took us out.

I’m Broke

Past Workouts

December 2020
M T W T F S S
 123456
78910111213
14151617181920
21222324252627
28293031  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑