Fitness, Fellowship, Faith

Day: December 22, 2020

Bring back the 80’s Rock bands

Six Hims showed up trying to see Jupiter & Saturn. Not really, but it would have been cool. This one will be non-impact like Painlab. My lower back is feeling compression, so I wanted to focus on core today. We did 18 exercises X 2 sets. Starting with grass pickers, moracin nightclubs, side straddle hops, Don Quixote’s, squats, then squat low punches, overhead presses, lunges, tricep dips, step ups, incline pushups, reverse merkins, dyeing cockroaches, American hammers, flutter kicks, reverse crunches Supermans and imperial walkers. Rinse/Repeat. Finally we went around the circle with personal picks and wrapped up with air-angles.

School Daze at Midoriyama

8 Pax came out for a few-and-far-between Midoriyama Q by YHC.

Lesson learned: Don’t wait so long next time. Midoriyama and the crew there are a blast.

So, just like in school [good grief]:

We discussed astronomy;

There was plenty of talking [aka mumblechatter] when the teacher was talking;

Contradicting of the teacher [Q]: we’re doing BLIMPS, not the BLART.

That one who doesn’t listen and follow directions but goes off on their own-still talking-despite the fact that they were told not to;

YHC had to reinforce basic counting skills and pull back the reins and do Imperial Walker Squats IC to keep some pax true to the count;

That one who can’t make up his mind and takes forever when asked to respond;

Teacher {or Q} forgets the name of his student {pax};

Technology issues [with lighting].

Don Q
Cotton Pickers
Toy Soldiers
Hindenburg BLIMPS
Round 1 – 10 Burpees;
Round 2 – 20 Lunges;
Round 3 – 30 Imperial Walker Squats;
Round 4- 40 Monkey Humpers;
Round 5 – 50 Plank Jacks;
Round 6 – 60 Sweat Angels x1 Round
Do each rep at all 4 corners, Mosey to next corner, Plank it up until all have finished.
Triple Nickel with Burpees in the middle:
5 Hand Release Merkins/5 Crunchy Frogs
Three minutes of Mary

1/1-Run Ruck, Walk at Coconut Horse

1/9-Convergence at Folsom


SA surgery and mother; Praise that she is doing better

Flintstone’s sister and Blart’s M-continuing to recover from CV

GoldDigger and his M-approaching due date

Ps 62 8 Trust in him at all times, O people; pour out your heart before him; God is a refuge for us. 
“The servant of God has every right to ask the Father for the help needed to glorify His Name”.
Blart took us out.

Thankful for you all,




On the 12th Day of Christmas my Pain Lab Q gave to me….

4 Him’s brought the spirit of Christmas to Painlab on this cold morning that should have included 3 inches of snow for what it’s worth. Each day added to the next with the first day beginning with Merkins, then Mountain Climbers, CDD’s, Curls, LBC’s, Flutter Kicks, Presses, Slow low squats, Sweet Angels, Plank Jacks and Dumbbell Chops.


A perfect weather morning workout began with a quick warmup, that included one of Dirt’s favorite workout, good ole calf raises.   Since I would be using a workout I borrowed from him, it only seemed fitting to do some calf raises.

Work out was the “Rack’em and Stack’em”

5 Diamond Merkins, 10 Mountain Climbers, right leg count, 15 Merkins, 20 American Hammers, right side count, 25 Monkey Humpers, 30 scissors, 35 shoulder taps, and 40 squats.

Finished out the time with an all ab workout, followed by some stretching and Tesla calling some side straddle hops to finish.

One Word for 2021-Q-Source at the Coconut Horse Pre-blast

The Q-Source curriculum ended last week at the Coconut Horse.  It has been a good year with steady attendance and many lessons learned.  Without a study, Flintstone led Sunday with reflections on 2020 and lessons learned from Covid-19.

This Sunday, we will be doing another “custom” week with some contemplation on our goals for 2020.  We will discuss developing your Word of the Year.

For context, One Word is a book by Jon Gordon.  The idea is to choose one word that will drive you in 2021.  Having done this for the last several years, I can tell you that it is a great force for personal change.  To learn more about selecting your One Word, you can watch this video.

To prepare for Sunday, you can follow these steps…

  1. Determine the kind of person you want to become
  2. Identify the characteristics of that person
  3. Pick a word

My word for 2020 was “Present”.  Seeing how distracted people become always looking at their phones when a human being is directly in front of them, I set out to try to give my undivided attention to people, especially my family and co-workers.  If I spoke to you during this year, I hope I gave you my undivided attention.

Give some thought to what your word will be in 2021 and be ready to discuss this Sunday.


Recess at Folsom

We had a good crowd at Folsom this morning and I was pumped up to provide a good workout. I advertised on group me yesterday that there would be no running or burpees included in my workout,wich is rare for an F3 workout. I held true to my word but there was still alot of good work put in here’s what we did.

warm up:gravel pickers,ssh,IWS,air presses,MNC,merkins,mountain climbers x10 all IC

mosey to the playground amrap for 1 minute pull-ups , chest dips,derkins x3 these were tough but we had a good playlist to keep us motivated.
moseyed back to the parking lot and errbody got 2 bricks we superset 2 exercises for 3 sets amrap for 1 minute the exercises were

front raises/lbcs

lateral raises/plank

oh press/hold 6”

diamond merkins/kickbacks


Time!we pledged their were praises and prayer requests I won’t try to name them I’ll miss one but the Lord knows. I prayed us out. It was an honor to lead today good time was had by all.Mayor didn’t shut up the entire workout I’m bringing a ball gag for him next time I Q 😉

Westside over and out

Super Mega

15 HIMs came to the gloom after the longest night of the year. That should’ve meant that everyone got a good night’s rest in preparation for a beatdown. The goal for today was to keep moving. Here’s what happened…

Disclaimer while others carried on their own conversation but also felt the need to hurry me through said disclaimer. The giving Sargento a hard time continues.


Side Straddle Hops IC, Bring Sally Up for all the haters.

It was lamented by some that I didn’t have the trusty JBL with me. I figured I’d mix it up a bit and just go with mumblechatter but now that I know there are fans of my musical offerings I won’t make that mistake again.

Mosey to the side of the school for the Thang

Super Mega Figure 8!

Going all the way around the upper parking lot, cross at the dip stobs and then around the entrance “circle”. You know, making a figure 8 pattern. The exercises along the way were, all 20 counts:

Merkins (led my the president of the MHC no less!)

WWI situps



Flutter Kicks

Diamond Merkins (as suggested by Broke)

American Hammers (from Suess)

Lunges (this was supposed to be Monkey Humpers I think)

Rosco started going the wrong direction because he was following Dr. Seuss so they were reprimanded. We got back to the start and did the crossing exercises of Dips and Flutters then a count-off of HIM.

Go again for round 2 but this time go all the way around the school instead of just the entrance “circle”. We forgot to do the Monkey Humpers the first time around so we did those this time.

After another count-off at the cross point, we headed off for a 3rd round. This time we did 40 Monkey Humpers to catch up and 40 American Hammers because we forgot the last time.

Once the 6 was in we fellowship moseyed back to the start for a bunch of Shoulder Taps and Nolan Ryan’s. Time!

Broke asked why the president of the MHC would do so much upper body and shoulder work. I figured working on what you’re weakest at is a good way to improve. Or, in hindsight, maybe I was just doing what the weinke said to do (it was first used created in July 2017 for the Yank so maybe my disrespect for Merkins is a newer thing). Either way, we did a lot of upper body compared to most of my Q’s.

Announcements: Convergence, Run/Ruck/Walk/Skip thing with Frank, get involved with Whetstone program through Roscoe

Pledge of Allegiance

Prayer Requests: SA’s surgery today, SA’s mom has Covid bad, Orangeman’s daughter’s recovery

YHC took us out in prayer. Thanks for the opportunity to lead men!

Merry Christmas!!!


3rd F – December 22

Proverbs 22

22 A good name is more desirable than great riches;
    to be esteemed is better than silver or gold.

Rich and poor have this in common:
    The Lord is the Maker of them all.

The prudent see danger and take refuge,
    but the simple keep going and pay the penalty.

Humility is the fear of the Lord;
    its wages are riches and honor and life.

In the paths of the wicked are snares and pitfalls,
    but those who would preserve their life stay far from them.

Start children off on the way they should go,
    and even when they are old they will not turn from it.

The rich rule over the poor,
    and the borrower is slave to the lender.

Whoever sows injustice reaps calamity,
    and the rod they wield in fury will be broken.

The generous will themselves be blessed,
    for they share their food with the poor.

10 Drive out the mocker, and out goes strife;
    quarrels and insults are ended.

11 One who loves a pure heart and who speaks with grace
    will have the king for a friend.

12 The eyes of the Lord keep watch over knowledge,
    but he frustrates the words of the unfaithful.

13 The sluggard says, “There’s a lion outside!
    I’ll be killed in the public square!”

14 The mouth of an adulterous woman is a deep pit;
    a man who is under the Lord’s wrath falls into it.

15 Folly is bound up in the heart of a child,
    but the rod of discipline will drive it far away.

16 One who oppresses the poor to increase his wealth
    and one who gives gifts to the rich—both come to poverty.

Thirty Sayings of the Wise

Saying 1

17 Pay attention and turn your ear to the sayings of the wise;
    apply your heart to what I teach,
18 for it is pleasing when you keep them in your heart
    and have all of them ready on your lips.
19 So that your trust may be in the Lord,
    I teach you today, even you.
20 Have I not written thirty sayings for you,
    sayings of counsel and knowledge,
21 teaching you to be honest and to speak the truth,
    so that you bring back truthful reports
    to those you serve?

Saying 2

22 Do not exploit the poor because they are poor
    and do not crush the needy in court,
23 for the Lord will take up their case
    and will exact life for life.

Saying 3

24 Do not make friends with a hot-tempered person,
    do not associate with one easily angered,
25 or you may learn their ways
    and get yourself ensnared.

Saying 4

26 Do not be one who shakes hands in pledge
    or puts up security for debts;
27 if you lack the means to pay,
    your very bed will be snatched from under you.

Saying 5

28 Do not move an ancient boundary stone
    set up by your ancestors.

Saying 6

29 Do you see someone skilled in their work?
    They will serve before kings;
    they will not serve before officials of low rank.

Pray for Water Boy, Westside, Billy Madison.  Lift these men and their families.


3rd F – December 21

Proverbs 21

21 In the Lord’s hand the king’s heart is a stream of water
    that he channels toward all who please him.

A person may think their own ways are right,
    but the Lord weighs the heart.

To do what is right and just
    is more acceptable to the Lord than sacrifice.

Haughty eyes and a proud heart—
    the unplowed field of the wicked—produce sin.

The plans of the diligent lead to profit
    as surely as haste leads to poverty.

A fortune made by a lying tongue
    is a fleeting vapor and a deadly snare.[a]

The violence of the wicked will drag them away,
    for they refuse to do what is right.

The way of the guilty is devious,
    but the conduct of the innocent is upright.

Better to live on a corner of the roof
    than share a house with a quarrelsome wife.

10 The wicked crave evil;
    their neighbors get no mercy from them.

11 When a mocker is punished, the simple gain wisdom;
    by paying attention to the wise they get knowledge.

12 The Righteous One[b] takes note of the house of the wicked
    and brings the wicked to ruin.

13 Whoever shuts their ears to the cry of the poor
    will also cry out and not be answered.

14 A gift given in secret soothes anger,
    and a bribe concealed in the cloak pacifies great wrath.

15 When justice is done, it brings joy to the righteous
    but terror to evildoers.

16 Whoever strays from the path of prudence
    comes to rest in the company of the dead.

17 Whoever loves pleasure will become poor;
    whoever loves wine and olive oil will never be rich.

18 The wicked become a ransom for the righteous,
    and the unfaithful for the upright.

19 Better to live in a desert
    than with a quarrelsome and nagging wife.

20 The wise store up choice food and olive oil,
    but fools gulp theirs down.

21 Whoever pursues righteousness and love
    finds life, prosperity[c] and honor.

22 One who is wise can go up against the city of the mighty
    and pull down the stronghold in which they trust.

23 Those who guard their mouths and their tongues
    keep themselves from calamity.

24 The proud and arrogant person—“Mocker” is his name—
    behaves with insolent fury.

25 The craving of a sluggard will be the death of him,
    because his hands refuse to work.
26 All day long he craves for more,
    but the righteous give without sparing.

27 The sacrifice of the wicked is detestable—
    how much more so when brought with evil intent!

28 A false witness will perish,
    but a careful listener will testify successfully.

29 The wicked put up a bold front,
    but the upright give thought to their ways.

30 There is no wisdom, no insight, no plan
    that can succeed against the Lord.

31 The horse is made ready for the day of battle,
    but victory rests with the Lord.

Pray for Brown Streak, Les Nessman, Vanilla Ice.  Lift these men and their families.


3rd F – December 20

Proverbs 20

20 Wine is a mocker and beer a brawler;
    whoever is led astray by them is not wise.

A king’s wrath strikes terror like the roar of a lion;
    those who anger him forfeit their lives.

It is to one’s honor to avoid strife,
    but every fool is quick to quarrel.

Sluggards do not plow in season;
    so at harvest time they look but find nothing.

The purposes of a person’s heart are deep waters,
    but one who has insight draws them out.

Many claim to have unfailing love,
    but a faithful person who can find?

The righteous lead blameless lives;
    blessed are their children after them.

When a king sits on his throne to judge,
    he winnows out all evil with his eyes.

Who can say, “I have kept my heart pure;
    I am clean and without sin”?

10 Differing weights and differing measures—
    the Lord detests them both.

11 Even small children are known by their actions,
    so is their conduct really pure and upright?

12 Ears that hear and eyes that see—
    the Lord has made them both.

13 Do not love sleep or you will grow poor;
    stay awake and you will have food to spare.

14 “It’s no good, it’s no good!” says the buyer—
    then goes off and boasts about the purchase.

15 Gold there is, and rubies in abundance,
    but lips that speak knowledge are a rare jewel.

16 Take the garment of one who puts up security for a stranger;
    hold it in pledge if it is done for an outsider.

17 Food gained by fraud tastes sweet,
    but one ends up with a mouth full of gravel.

18 Plans are established by seeking advice;
    so if you wage war, obtain guidance.

19 A gossip betrays a confidence;
    so avoid anyone who talks too much.

20 If someone curses their father or mother,
    their lamp will be snuffed out in pitch darkness.

21 An inheritance claimed too soon
    will not be blessed at the end.

22 Do not say, “I’ll pay you back for this wrong!”
    Wait for the Lord, and he will avenge you.

23 The Lord detests differing weights,
    and dishonest scales do not please him.

24 A person’s steps are directed by the Lord.
    How then can anyone understand their own way?

25 It is a trap to dedicate something rashly
    and only later to consider one’s vows.

26 A wise king winnows out the wicked;
    he drives the threshing wheel over them.

27 The human spirit is[a] the lamp of the Lord
    that sheds light on one’s inmost being.

28 Love and faithfulness keep a king safe;
    through love his throne is made secure.

29 The glory of young men is their strength,
    gray hair the splendor of the old.

30 Blows and wounds scrub away evil,
    and beatings purge the inmost being.

Pray for Pillager, Dolph, Tiny Tim.  Lift these men and their families.


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