Fitness, Fellowship, Faith

Day: December 21, 2020

Another Soaker for Crossroads

Once again instead of bringing the pain I brought the RAIN!  It was a chilly and wet run for the guys at Crossroads this morning but fun none the less.  Seuss donned his usual running in the rain before daybreak attire (mostly black & non-reflective) and set off w/ Round Up.  PM & GD hit the streets around Dallas and most of the rest of us completed an out-n-back in the GTP.  We returned to the parking lot for announcements/pledge/COT and YHC trying to use my phone in the rain!  We moved inside for Q-source where YHC shared 12 lessons of leadership from the birth and life of Jesus.


  • Christmas Day Bootcamp @ Downtown Tesla to Q (details forthcoming)
  • New Years (1/1/21) 10 mile run/ruck/walk @ Harris Teeter on Robinwood Road (Coconut Horse Route).  Start times based on what you plan to do.  Stay tuned to Slack, etc. as guys will likely start posting what/when their plans are if you want to group up.
  • Convergence on January 9, 2021 @ 07:00 @ Folsom

Prayer Requests:

  • Pizza Man’s coworker’s father (hospice has been called in) pray for comfort
  • Those that have suffered loss during the holidays and are struggling with depression (Mayor’s church having a “Blue” service recently for these very folks)
  • SA’s Mom and others dealing with Covid

12/21/20 – The Sandlot – Early Checkout

We had an FNG for the Christmas edition of The Sandlot this morning.  Welcome Stephen Navatta who is now known as Folgers.  He moved here 7 years ago from New Jersey and his Jersey accent was prevalent.  He has an F3 friend there who EH’d him to come out this morning.  He mentioned F3 to his doctor who has been a PAX since before F3 was in Gastonia.  Folgers mentioned his name but nobody recognized it.  Oh well onto the workout……..

Long disclaimer for the FNG and a review of the F3 Principles


Warm Up

Seal Jacks IC to the tune of Rudolf The Red Nosed Reindeer since there is a seal in the original claymation production.  Thanks to Stroganoff for carrying the lyrics as I was getting tired and couldn’t remember them towards the end.  I guess it’s been awhile since I sang it with my kids, after all, my youngest is 25 yrs old.

Toy Solders IC x 15 for “The Nutcraker” ballet.

Russian Solders IC x 15 for Pyotr Tchaikovsky who composed “The Nutcracker”.  EC to Stroganoff for knowing who composed it.


Mosey to Bethlehem and stop at the first inn.  Performed 2 burpees as we asked if there was room at the inn.  The innkeeper wasn’t impressed so he told us to move on.

Four burpees at the second inn with the same results.

Six burpees at the third inn with the same results.

Eight burpees at the fourth inn with the same results.

Finally, 10 burpees at the fifth inn and the inn keeper said we could stay in his barn.  Here we found ourselves at the concession building in between the baseball fields.  YHC called sets of animal related exercises to represent all of the animals in the stable.  We did sets of:

Bear crawls, calf raises, stork squats (one legged squats), alligator merkins, dying cockroaches, donkey kicks and monkey humpers.

Sometime during our second set, our FNG spewed.  When asked if everything was OK, he replied that it was just his morning coffee, thus his F3 name, “Folgers”.  Stinky Bird showed his true colors by accompanying Folgers back to the start.  Thanks for taking good care of him, Stinky.

Finally it’s time to “push” for child birth.  We assumed a leaning stance against a solid object and pushed for approximately a minute.  Flap Jack for another minute.

Since the shepherds were abiding the flocks when the Savior was born, Flintstone volunteered to be our shepherd.  The rest of the flock scattered while he gathered us up by “tagging” each PAX.  Once tagged, we dropped and did 100 LBC’s.  Thanks for volunteering Flintstone.  Hasn’t anyone told you never to volunteer?

We then assumed the role of the Wise Men.  I know it’s a stretch for this lot but, as Ross Perot used to say, “Stick with me here”.   We finished out the time by moseying through the countryside searching for the Christ child.  We had to pay tolls at borders, to kings and to thieves along the way for passage.  The toll at each stop was 10 merkins, 20 squats and 30 flutterkicks.  Once the child was located we were so excited that we sprinted from the park entrance back to the flag.

Thanks for participating today gentlemen.


All Scripture is Breathed Out by God

This morning at the Sword the word we ran, took in the word, and discussed imprisonment and release of Andrew Bunson

YHC read all of chapter 3 of 2 Timothy:

“3 But understand this, that in the last days there will come times of difficulty. For people will be lovers of self, lovers of money, proud, arrogant, abusive, disobedient to their parents, ungrateful, unholy, heartless, unappeasable, slanderous, without self-control, brutal, not loving good, treacherous, reckless, swollen with conceit, lovers of pleasure rather than lovers of God, having the appearance of godliness, but denying its power. Avoid such people. For among them are those who creep into households and capture weak women, burdened with sins and led astray by various passions, always learning and never able to arrive at a knowledge of the truth. Just as Jannes and Jambres opposed Moses, so these men also oppose the truth, men corrupted in mind and disqualified regarding the faith. But they will not get very far, for their folly will be plain to all, as was that of those two men.

10 You, however, have followed my teaching, my conduct, my aim in life, my faith, my patience, my love, my steadfastness, 11 my persecutions and sufferings that happened to me at Antioch, at Iconium, and at Lystra—which persecutions I endured; yet from them all the Lord rescued me. 12 Indeed, all who desire to live a godly life in Christ Jesus will be persecuted, 13 while evil people and impostors will go on from bad to worse, deceiving and being deceived. 14 But as for you, continue in what you have learned and have firmly believed, knowing from whom you learned it 15 and how from childhood you have been acquainted with the sacred writings, which are able to make you wise for salvation through faith in Christ Jesus. 16 All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, 17 that the man of God may be complete, equipped for every good work.”


Our verse of the week is

2 Timothy 3:16  – “All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness,”


  • Convergence Jan 9th – Folsom

Prayer Request

  • Achy Breaky father
  • Wichita mother
  • Mayor’s M
  • Sister Act and family


Big Pappy

3rd F – December 19

Proverbs 19

19 Better the poor whose walk is blameless
    than a fool whose lips are perverse.

Desire without knowledge is not good—
    how much more will hasty feet miss the way!

A person’s own folly leads to their ruin,
    yet their heart rages against the Lord.

Wealth attracts many friends,
    but even the closest friend of the poor person deserts them.

A false witness will not go unpunished,
    and whoever pours out lies will not go free.

Many curry favor with a ruler,
    and everyone is the friend of one who gives gifts.

The poor are shunned by all their relatives—
    how much more do their friends avoid them!
Though the poor pursue them with pleading,
    they are nowhere to be found.[a]

The one who gets wisdom loves life;
    the one who cherishes understanding will soon prosper.

A false witness will not go unpunished,
    and whoever pours out lies will perish.

10 It is not fitting for a fool to live in luxury—
    how much worse for a slave to rule over princes!

11 A person’s wisdom yields patience;
    it is to one’s glory to overlook an offense.

12 A king’s rage is like the roar of a lion,
    but his favor is like dew on the grass.

13 A foolish child is a father’s ruin,
    and a quarrelsome wife is like
    the constant dripping of a leaky roof.

14 Houses and wealth are inherited from parents,
    but a prudent wife is from the Lord.

15 Laziness brings on deep sleep,
    and the shiftless go hungry.

16 Whoever keeps commandments keeps their life,
    but whoever shows contempt for their ways will die.

17 Whoever is kind to the poor lends to the Lord,
    and he will reward them for what they have done.

18 Discipline your children, for in that there is hope;
    do not be a willing party to their death.

19 A hot-tempered person must pay the penalty;
    rescue them, and you will have to do it again.

20 Listen to advice and accept discipline,
    and at the end you will be counted among the wise.

21 Many are the plans in a person’s heart,
    but it is the Lord’s purpose that prevails.

22 What a person desires is unfailing love[b];
    better to be poor than a liar.

23 The fear of the Lord leads to life;
    then one rests content, untouched by trouble.

24 A sluggard buries his hand in the dish;
    he will not even bring it back to his mouth!

25 Flog a mocker, and the simple will learn prudence;
    rebuke the discerning, and they will gain knowledge.

26 Whoever robs their father and drives out their mother
    is a child who brings shame and disgrace.

27 Stop listening to instruction, my son,
    and you will stray from the words of knowledge.

28 A corrupt witness mocks at justice,
    and the mouth of the wicked gulps down evil.

29 Penalties are prepared for mockers,
    and beatings for the backs of fools.

Pray for Medicine Woman, Anchorman, The Wall, Norwood, Nutria, BOS.  Lift these men and their families.



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