F3 Gastonia

Fitness, Fellowship, Faith

Day: December 14, 2020

Clear skies and new site Q’s!

December 14, 2020 / / 0 Comments

Apparently only a few PAX believed that YHC could deliver on a starry sky during a rain storm…. well, yall were right.  HOWEVER, we hardly had any rain whatsoever!  Turned out to be a lovely morning.  Let’s begin.

Disclaimer, Pledge

Warmup:

SSH x 25IC
MNC x 25IC
Merkins x 15 OYO
Squats x 30 OYO

Warm. Mosey to maintenance building. Time to dunk our six in the puddles;
American Hammer x 30 IC

Mosey to playground for some pull-up fun.
5 sets of 5 pull-ups with 10 squats between.

Exit playground to the parking lot for some 11’s.
Mike Tysons and Wet back Big Boys. Go!

05:55 and Time is running out. Mosey back to Pelicans.

Announcment……… Drum roll please…… Meet your new Site Q of the SandLot: Flintstone! Who will now take it from here:

Bear Crawl Grinder! Bear crawl halfway around Pelicans then all exercises In Cadence:
20x Rocky B’s IC
20x Freddy Mercuries
Back to start, repeat.
Next lap:
20x Imperial Walker Squats
12x Jingle Balls
Back to start, then TIME!

Thank you all for your support for YHC during my reign as site Q of the SandLot. It has been a good push alongside my F3 brothers and I look forward to continuing the push. Get out to the Sandlot to support Flintstone, he is sure to bring it!

Prayer request: Pray for Officer Herndon and his family.

Announcements: Convergence on Jan 9, 7:00 – 8:00 @ Folsom. All other AOs closed.

Over and out.

Ruck for Food

December 14, 2020 / / 0 Comments

On Saturday, December 19th, F3 Gastonia is presenting  an opportunity to impact our community, especially for this time of year. Breaker Breaker, Bos, and Tiger will be leading a ruck from each AO on Saturday with the purpose being to ruck to a local grocery store and fill our sacks with food items to take to local food banks.

  • Tiger will lead the ruck out of Folsom, launching at 5:30am for a 5 mile ruck and try to be back by 7:30am. Along the way, make a stop by Wal-mart, which opens at 7am, to fill the sacks.
  • Breaker Breaker will lead a ruck from Gashouse, launching at 5:30am for a 6.5ish mile ruck to Harris Teeter (Coconut Horse) and back. We should be back by 8am
  • Bos will lead a ruck from The Fighting Yank, launching at 5:30am, for 4ish mile ruck to the Harris Teeter and back for bootcamp (maybe)

Please come join us and if rucking is not your cup of tea, you can still donate non perishable food items by bringing to your respectful AO on Saturday, or donate cash.

Breaker Breaker

Pan in the bed

December 14, 2020 / / 0 Comments

17 men posted to see what Bedpan had in store for us. To their surprise Bedpan didn’t want to share his weinke with us. 6:30 rolled around and no Bedpan. If you know me I like to Q so I stepped right on in to the middle of the circle. I think a few people volunteered to Q but I ignored them. I may have even pushed a few people down( now I know what it feels like to be Dr Seuss)(see V2V BB). Anyway we got on with it!

Warmup:

Who knows it was made up on the spot but it bought me some time to think of something to do for the thang.

The Thang:

Mosey to the gazebo for a story about my engagement. We did some pickleish pounders and some dying cockroaches.

Mosey to the flag at the AG center. LBC’s and the pledge.

Mosey down to one of the fresher paved parking lots. 11’s with bear crawls and crab walks. Bear crawl 10 spaces run to the other end of the parking lot and crab walk 1. Rinse and repeat in 11’s fashion. I was planning this for Midoriyama on Tuesday so this was a good test run. There was some good mumble chatter during this. Talk of pastoring, folsom jerky, and I think thongs.

Mosey over to the road where there were 2 speedbumps about 100ish yds apart for some more 11’s. Hand release merkins and squats or drinking birds for some of you(you know who you are).

Mosey to the steps. 10 calf raises per step. SSH while you wait your turn at the top and the bottom. I think there was 10 steps so 100 total. It’s Monday now and my calves are sore! It was noted that those that went first didn’t do a lot of SSH while they waited for the 6(you know who you are).

Just a few minutes to go we started the mosey around the back of the park. When we got to the pavilion I asked Roundup if we had time to get around the lake and he said of course! Partially around the lake someone said we only had a minute left. YHC responded you better hurry then! Classic Freight ami right? All in all we covered somewhere around 3.5 miles depending on the watch.

COT:

Namerama-There was some smack talk and some surprised looks as the PAX expressed how they felt about bedpan not showing up.

Announcements

Prayer request

Moleskin:

Bedpan called while we were at the kitchen. He is in the middle of a huge remodel and I think he said he was sleeping in the bathtub but I may have misunderstood. He said he wrote down the wrong date on his Q. It doesn’t really matter because he’s going to catch some crap for it no matter what. That’s just how we roll. That being said while we should take our responsibilities seriously there should never be an issue with someone stepping into the leadership role. We are a leadership building group right! Life is going to throw us curve balls(man I hate baseball). This time it was Bedpan. The next time it may be me.

4 and no more

December 14, 2020 / / 0 Comments

We had 4 Hims show up for Painlab. We did a 18X3 exercise with 50 seconds of work and 10 seconds to transition. Starting with grass pickers, moracin night clubs, side straddle hops, Don Quijote’s, squats, low punches in a squat position, overhead presses, lunges around the Indian, tricep dips, step ups, incline pushups, reverse merkins, dying cockroaches, imperial walkers, American hammers, flutter kicks, reverse crunches and superman’s. Great work men!

3rd F- December 14

December 14, 2020 / / 0 Comments

Proverbs 14

14 The wise woman builds her house,
    but with her own hands the foolish one tears hers down.

2 Whoever fears the Lord walks uprightly,
    but those who despise him are devious in their ways.

3 A fool’s mouth lashes out with pride,
    but the lips of the wise protect them.

4 Where there are no oxen, the manger is empty,
    but from the strength of an ox come abundant harvests.

5 An honest witness does not deceive,
    but a false witness pours out lies.

6 The mocker seeks wisdom and finds none,
    but knowledge comes easily to the discerning.

7 Stay away from a fool,
    for you will not find knowledge on their lips.

8 The wisdom of the prudent is to give thought to their ways,
    but the folly of fools is deception.

9 Fools mock at making amends for sin,
    but goodwill is found among the upright.

10 Each heart knows its own bitterness,
    and no one else can share its joy.

11 The house of the wicked will be destroyed,
    but the tent of the upright will flourish.

12 There is a way that appears to be right,
    but in the end it leads to death.

13 Even in laughter the heart may ache,
    and rejoicing may end in grief.

14 The faithless will be fully repaid for their ways,
    and the good rewarded for theirs.

15 The simple believe anything,
    but the prudent give thought to their steps.

16 The wise fear the Lord and shun evil,
    but a fool is hotheaded and yet feels secure.

17 A quick-tempered person does foolish things,
    and the one who devises evil schemes is hated.

18 The simple inherit folly,
    but the prudent are crowned with knowledge.

19 Evildoers will bow down in the presence of the good,
    and the wicked at the gates of the righteous.

20 The poor are shunned even by their neighbors,
    but the rich have many friends.

21 It is a sin to despise one’s neighbor,
    but blessed is the one who is kind to the needy.

22 Do not those who plot evil go astray?
    But those who plan what is good find[a] love and faithfulness.

23 All hard work brings a profit,
    but mere talk leads only to poverty.

24 The wealth of the wise is their crown,
    but the folly of fools yields folly.

25 A truthful witness saves lives,
    but a false witness is deceitful.

26 Whoever fears the Lord has a secure fortress,
    and for their children it will be a refuge.

27 The fear of the Lord is a fountain of life,
    turning a person from the snares of death.

28 A large population is a king’s glory,
    but without subjects a prince is ruined.

29 Whoever is patient has great understanding,
    but one who is quick-tempered displays folly.

30 A heart at peace gives life to the body,
    but envy rots the bones.

31 Whoever oppresses the poor shows contempt for their Maker,
    but whoever is kind to the needy honors God.

32 When calamity comes, the wicked are brought down,
    but even in death the righteous seek refuge in God.

33 Wisdom reposes in the heart of the discerning
    and even among fools she lets herself be known.[b]

34 Righteousness exalts a nation,
    but sin condemns any people.

35 A king delights in a wise servant,
    but a shameful servant arouses his fury.

Pray for CPAP, Wet Nutz, Gastone, Top Hat, Diva, Edison, El Tigre.  Lift these men and their families

Tiger

3rd F – December 13

December 14, 2020 / / 0 Comments

Proverbs 13

13 A wise son heeds his father’s instruction,
    but a mocker does not respond to rebukes.

2 From the fruit of their lips people enjoy good things,
    but the unfaithful have an appetite for violence.

3 Those who guard their lips preserve their lives,
    but those who speak rashly will come to ruin.

4 A sluggard’s appetite is never filled,
    but the desires of the diligent are fully satisfied.

5 The righteous hate what is false,
    but the wicked make themselves a stench
    and bring shame on themselves.

6 Righteousness guards the person of integrity,
    but wickedness overthrows the sinner.

7 One person pretends to be rich, yet has nothing;
    another pretends to be poor, yet has great wealth.

8 A person’s riches may ransom their life,
    but the poor cannot respond to threatening rebukes.

9 The light of the righteous shines brightly,
    but the lamp of the wicked is snuffed out.

10 Where there is strife, there is pride,
    but wisdom is found in those who take advice.

11 Dishonest money dwindles away,
    but whoever gathers money little by little makes it grow.

12 Hope deferred makes the heart sick,
    but a longing fulfilled is a tree of life.

13 Whoever scorns instruction will pay for it,
    but whoever respects a command is rewarded.

14 The teaching of the wise is a fountain of life,
    turning a person from the snares of death.

15 Good judgment wins favor,
    but the way of the unfaithful leads to their destruction.[a]

16 All who are prudent act with[b] knowledge,
    but fools expose their folly.

17 A wicked messenger falls into trouble,
    but a trustworthy envoy brings healing.

18 Whoever disregards discipline comes to poverty and shame,
    but whoever heeds correction is honored.

19 A longing fulfilled is sweet to the soul,
    but fools detest turning from evil.

20 Walk with the wise and become wise,
    for a companion of fools suffers harm.

21 Trouble pursues the sinner,
    but the righteous are rewarded with good things.

22 A good person leaves an inheritance for their children’s children,
    but a sinner’s wealth is stored up for the righteous.

23 An unplowed field produces food for the poor,
    but injustice sweeps it away.

24 Whoever spares the rod hates their children,
    but the one who loves their children is careful to discipline them.

25 The righteous eat to their hearts’ content,
    but the stomach of the wicked goes hungry.

Pray for Pedal, Bandit, Rockabilly, Arial, Turtleman, Buckshot, Achy Breaky.  Lift these men and their families.  Any of the kotters you know, drop a word to them

Tiger

Past Workouts

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