F3 Gastonia

Fitness, Fellowship, Faith

Day: December 15, 2020

12/15 The Storm NURS and HILLS

December 15, 2020 / / 0 Comments

Twenty men jumped out of bed this chilly morning, nearly half of them clocking in early at The Storm for some EC miles. 0530 was upon us so we kicked it into gear. It went something like this.

Warm up –
Side Straddle Hop x 20 IC
Grass Pickers x 20 IC
Mountain Climbers x 15 IC
Merkins x 15 IC

Enough of that, times a ticking!
Mosey to the back gate for some NUR AB instructions.
NUR up the pathway to the concession stand for 30 American Hammers.
Run back down the path to the gate. NUR back up for 30 LBCs.
Run back down the path to the gate. NUR back up for 30 Crunchy Frogs.
Run back down and plank for the six. I think the hill got longer each lap.

Mosey around behind the school and reassemble at the front traffic circle for some 11s up the hill to the entrance traffic circle and back. Quick look at my watch and a confirmation from Orangeman. Audible! Make that 7s. With that we were off! One Merkin at the bottom circle, run up the hill to top circle for 6 Burpees. Back down for 2 Merkins and back up for 5 Burpees… You know how this is going to end.

Lots of pushing this morning! Great work guys! We put in 3.4 miles not counting all that EC leftover from the November challenge. No time for Mary today we may have run over a few minutes.

Announcements –
Food Ruck this Saturday! (see preblast)
Bring your ruck and some money. Don’t have a ruck we will double bag your purchase! Not the rucking type, bring some food to the regularly scheduled beatdown.
0530 launch from Folsom – Tiger
0530 launch from GasHouse – Breaker Breaker
0530 launch from The Yank – BOS

Convergence at Folsom – 1/9/21

Prayers –
EZ Rider & M, and DoubleStuff – Covid recovery
The Cranes – Covid recovery – Doodle’s church
OrangeMan’s daughter recovering from surgery and Orangeman’s travels to FL to see her.
All the unspoken prayer.

Thanks for the opportunity to lead. Hope you got your moneys worth. It looked better on paper.
Note to self. NUR before RUN = SUCK!
BOS

3rd F – December 15

December 15, 2020 / / 0 Comments

Proverbs 15

15 A gentle answer turns away wrath,
    but a harsh word stirs up anger.

2 The tongue of the wise adorns knowledge,
    but the mouth of the fool gushes folly.

3 The eyes of the Lord are everywhere,
    keeping watch on the wicked and the good.

4 The soothing tongue is a tree of life,
    but a perverse tongue crushes the spirit.

5 A fool spurns a parent’s discipline,
    but whoever heeds correction shows prudence.

6 The house of the righteous contains great treasure,
    but the income of the wicked brings ruin.

7 The lips of the wise spread knowledge,
    but the hearts of fools are not upright.

8 The Lord detests the sacrifice of the wicked,
    but the prayer of the upright pleases him.

9 The Lord detests the way of the wicked,
    but he loves those who pursue righteousness.

10 Stern discipline awaits anyone who leaves the path;
    the one who hates correction will die.

11 Death and Destruction[a] lie open before the Lord—
    how much more do human hearts!

12 Mockers resent correction,
    so they avoid the wise.

13 A happy heart makes the face cheerful,
    but heartache crushes the spirit.

14 The discerning heart seeks knowledge,
    but the mouth of a fool feeds on folly.

15 All the days of the oppressed are wretched,
    but the cheerful heart has a continual feast.

16 Better a little with the fear of the Lord
    than great wealth with turmoil.

17 Better a small serving of vegetables with love
    than a fattened calf with hatred.

18 A hot-tempered person stirs up conflict,
    but the one who is patient calms a quarrel.

19 The way of the sluggard is blocked with thorns,
    but the path of the upright is a highway.

20 A wise son brings joy to his father,
    but a foolish man despises his mother.

21 Folly brings joy to one who has no sense,
    but whoever has understanding keeps a straight course.

22 Plans fail for lack of counsel,
    but with many advisers they succeed.

23 A person finds joy in giving an apt reply—
    and how good is a timely word!

24 The path of life leads upward for the prudent
    to keep them from going down to the realm of the dead.

25 The Lord tears down the house of the proud,
    but he sets the widow’s boundary stones in place.

26 The Lord detests the thoughts of the wicked,
    but gracious words are pure in his sight.

27 The greedy bring ruin to their households,
    but the one who hates bribes will live.

28 The heart of the righteous weighs its answers,
    but the mouth of the wicked gushes evil.

29 The Lord is far from the wicked,
    but he hears the prayer of the righteous.

30 Light in a messenger’s eyes brings joy to the heart,
    and good news gives health to the bones.

31 Whoever heeds life-giving correction
    will be at home among the wise.

32 Those who disregard discipline despise themselves,
    but the one who heeds correction gains understanding.

33 Wisdom’s instruction is to fear the Lord,
    and humility comes before honor.

Pray for Cheese Head, Dr Seuss, Scribbles, T Square, Floppy Disk, Swimmer, Moses.  Reach out to Kotter’s and lift these men and their families.

Tiger

Politicians Don’t Listen

December 15, 2020 / / 0 Comments

… and apparently former ones still don’t.

It was good to see the Pax that showed up this morning, but especially Tater Hole (haven’t seen him out at Folsom in a while) and Mayor (who outside of a 2.0 workout and this past Saturday I don’t think I have ever seen him post to Folsom in the almost 2 years I have been out there).

It’s interesting though… I bet Mayor asked at least 4-5 times what we were doing. He then got really confused when I had to leave early and I asked Bedpan to take over to finish the workout. However, I told the men that we’d be doing a few different things and also there were some responses to questions that showed me he had heard what I had said. So, maybe it’s that Politicians listen… just they don’t always pay attention.

I am totally picking on Mayor. He wasn’t the only one not paying attention. I guess that’s what happens when you mumble chatter while the Q is talking and you can’t multi-task.

 

The Warm Up:

16 Gravel Pickers – in cadence (called 20, but then shortened to 16 to see if the Pax were awake and paying attention)
5 Flow Steps (or as I was calling them “Dark Knight Rises”) – each leg – in cadence
5 Turkish Getups – each side

The Thang:

Mosey to light post: 20 shoulder touches

Mosey to Vet Road (or somewhere in between): Add 5 burpees (or flying squirrels) to the 20 shoulder touches

Mosey to track fence: Add 20 Mountain Climbers to the burpees and shoulder taps

Mosey to Flag

Pledge

Sorta Jacked Up:
20 SSH
15 Seal Jacks
15 Plank Jacks
15-ish Little Gumby’s in the Woods (aka Smurph Jacks)

(it seems I can’t squat very low and still get a SSH in and the Q’s form was questioned… I could feel it in my quads for sure, but started laughing and my cadence count got off (plus no one was counting at that point either – possibly from laughter.)

Fellowship Mosey to the Parking Lot

20 – Carolina Dry Docks
20 – Flutters
20 – Plank Jacks
40 – Fast High Knees with arms

20 – LBCs
20 – Werkins
20 – American Hammers
40 – Fast High Knees with arms

20 – Mountain Climbers
20 – Freddy Mercurys
20 – Bobby Hurleys
40 – Fast High Knees with arms

20 – Lazy Mike Tysons (Stogie-fied) plank to horizontal squat – no push-up)
20 – Gas Pumps (Stogie-fied) in-out-together)
10 – Peter Parkers
10 – Parker Peters
40 – Fast High Knees with arms

I was out of time at this point. I asked Bedpan to take over and have the Pax do Iron Hulks and some Mary – though, I don’t think he was listening. I did mention they could run to the Waffle House, as long as they actually ran there and back. He decided to go the opposite way, back towards the COT.

I saw they stopped along the way to do Monkey Humpers and Nolan Ryan’s as I was heading out.

Thanks men for allowing me to lead and trying a few new things. Hopefully it wasn’t too JV for the bat flippers. If you have some suggestions for something better just let me know. I actually take constructive criticism well (as long as it’s constructive) – probably a good thing with this group and their mumble chatter.

Until next time fellas, SYITG…

~Stogie

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