Fitness, Fellowship, Faith

Day: December 16, 2020

3rd F – December 16

Proverbs 16

16 To humans belong the plans of the heart,
    but from the Lord comes the proper answer of the tongue.

All a person’s ways seem pure to them,
    but motives are weighed by the Lord.

Commit to the Lord whatever you do,
    and he will establish your plans.

The Lord works out everything to its proper end—
    even the wicked for a day of disaster.

The Lord detests all the proud of heart.
    Be sure of this: They will not go unpunished.

Through love and faithfulness sin is atoned for;
    through the fear of the Lord evil is avoided.

When the Lord takes pleasure in anyone’s way,
    he causes their enemies to make peace with them.

Better a little with righteousness
    than much gain with injustice.

In their hearts humans plan their course,
    but the Lord establishes their steps.

10 The lips of a king speak as an oracle,
    and his mouth does not betray justice.

11 Honest scales and balances belong to the Lord;
    all the weights in the bag are of his making.

12 Kings detest wrongdoing,
    for a throne is established through righteousness.

13 Kings take pleasure in honest lips;
    they value the one who speaks what is right.

14 A king’s wrath is a messenger of death,
    but the wise will appease it.

15 When a king’s face brightens, it means life;
    his favor is like a rain cloud in spring.

16 How much better to get wisdom than gold,
    to get insight rather than silver!

17 The highway of the upright avoids evil;
    those who guard their ways preserve their lives.

18 Pride goes before destruction,
    a haughty spirit before a fall.

19 Better to be lowly in spirit along with the oppressed
    than to share plunder with the proud.

20 Whoever gives heed to instruction prospers,[a]
    and blessed is the one who trusts in the Lord.

21 The wise in heart are called discerning,
    and gracious words promote instruction.[b]

22 Prudence is a fountain of life to the prudent,
    but folly brings punishment to fools.

23 The hearts of the wise make their mouths prudent,
    and their lips promote instruction.[c]

24 Gracious words are a honeycomb,
    sweet to the soul and healing to the bones.

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

26 The appetite of laborers works for them;
    their hunger drives them on.

27 A scoundrel plots evil,
    and on their lips it is like a scorching fire.

28 A perverse person stirs up conflict,
    and a gossip separates close friends.

29 A violent person entices their neighbor
    and leads them down a path that is not good.

30 Whoever winks with their eye is plotting perversity;
    whoever purses their lips is bent on evil.

31 Gray hair is a crown of splendor;
    it is attained in the way of righteousness.

32 Better a patient person than a warrior,
    one with self-control than one who takes a city.

33 The lot is cast into the lap,
    but its every decision is from the Lord.

Pray for Purple Haze, Linus, Monk, Peffercorn, Gold Digger. Boudin, Hermey.  Lift these men and there families.


10 miles 10 years

On 1/1/21 F3 will celebrate 10 years of existence. To celebrate I’m proposing a little rock pushing. 10 miles of whatever form you choose, run, ruck, walk, ride, skip, I don’t care just do 10 miles. We will use the Coconut Horse route and do 2 laps. Officially starts times are Ruck=0500(I see you Sargento), Run=0630. Unofficially start whenever you need too to get it done. We will COT at 0800. I’m actually thinking about running 5 then rucking 5 so I may start at 0600. Whatever you do try to hook up with someone else and do it together. Tell stories of F3 past and laugh while you push the rock and start the new year off on the right foot.


Your Q of nothing but this thing,



7 posted at Midoriyama despite the warning of bear crawls and crab walks. 1 did have a bit of an attitude that really came out in his tone of voice. I’ve noticed people don’t seem to hear themselves in this way. This individual had this same tone and attitude the whole workout. Maybe he was having a bad day I don’t know but it’s ok that he used me as his personal punching bag. I’m here for you brother. However I can help.


1 SSH ic


The Thang:

We stopped at the end of the road for 21 reps of merkins, WWI sit ups, and lunges

Mosey to the dog park hill for a triple nickel. Hand release and mtn climbers.


Stopped for 15 reps of merkins, WWI sit ups, and lunges


Stopped for 9 reps of merkins, WWI sit ups, and lunges

Mosey to the lower end of one of the long parking lots for 11’s. Bear crawl 10 spaces run to the other end of the parking lot and crabwalk 1. Do this for 11’s.

Broke didn’t seem pleased but he doesn’t have a hernia so he can’t blame it on that anymore.


Announcements-Convergence at Folsom 1/9, food ruck this Saturday, 10 mile 10 year anniversary run/ruck on 1/1


Prayer Request-Sargento took us out


F3 happens hot or cold, rain or shine…

Given the weather and COVID, YHC expected the numbers to be low.  With one minute to go, it looked like it was going to be a one-man show. (or probably get back in the truck…)

Wait!  Is that a one-headlighted Honda pulling in!?!

Much to my joy (and disappointment), another PAX has braved the temporary circumstances to get in some fellowship and work.

With no one else in sight, we move to the old bank for some cover and a little warmup.

15 SSHs IC
15 LBCs IC
15 Merkins

Armed with Deck ‘o Death we mosey up the parkway to Robinson Elementary.

Two cards were drawn.  One exercise was done at one blue double doors, the other one at the other set of blue doors, with a mosey in between.
Aces are 100
Royals are 25
Numbers are 10+ the number.

(Really need to find out what the “Luge” is)

Announcements and COT were done at the school.

Mosey back to the cars…


My intended (and gratuitously stolen) workout was intended to be the 12 days of F3 done in a spot hereto unused.  Maybe I will Q again this season…

Until next time.


Watts Up Powering Down

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