Fitness, Fellowship, Faith

Day: December 28, 2020 (Page 1 of 2)

Rule of 3 x 3 x 3

Okay, they said it would be cold.  I’ve been sleeping in like crazy, and happily working out in the afternoon.   All of this adds up to not coming, much less Q.  But a Shieldlocker called me out, so away we go:

Tube, Hermie and I were the only Painlabbers.  I started with a 5 minute dynamic warm-up that I’ve found, that I really like.  Good to stretch when it’s 17 degrees.  After that, I set-up for the easiest routine I’ve ever Q’d.  Sue me, it’s Christmas.  I made 3 stations, that each at 3 sub-stations.  Do each for 1 minute each, 3 consecutive, then rest 1 minute:

Station A

  • Goofballs
  • SSH
  • Lateral step ups

Station B

  • Jump Rope
  • Overhead Claps
  • Butt-kickers

Station C

  • Mountain Climbers
  • Step up squats
  • Weighted punches

We actually got 4 rounds in, with 5 minutes left we circled up for abs.  Done!  The Gashouse crew came running in, then Stroganoff did his annual book-giveaway.  Great way to end F3 for me in 2021.

Moleskin – 1 person, 10 people, 100 people…..Painlab prevails.  Covid is real, another Pax told me today (monday, 12.28) that he has it.  Be careful.  Stay distant, yet stay engaged and keep working.  You can do all things, nothing is mutually exclusive.  Enjoyed 2020 Pax, see you in the new year.



12 days of Q Christmas


Warm up:

1 burpee

15 SSH in cadence

10 Merkins in cadence

Wind blowing and it is cold so mosey to parking deck  for 12 days of Q Christmas as follows: starting point ground level

1 Burpee

2 Jump Sqat & repeat 1

3 Merkins & repeat 2 ,1

4 Plank Jacks & repeat 3,2,1

5 Mtn Climbers & repeat 4,3,2,1

6 Lunges (each leg) &repeat 5,4,3,2,1

7 SSH & repeat 6,5,4,3,2,1

8 LB flutters & repeat 7,6,5,4,3,2,1

9 Flutters & repeat 8,7,6,5,4,3,2,1

10 Michael Phelps & repeat 9,8,7,6,5,4,3,2,1

11 Big Boys &repeat 10,9,8,7,6,5,4,3,2,1

12 LBC & repeat  11,10,9,8,7,6,5,4,3,2,1

10 mins left so 1 to grow on (repeat all 12 again)

In between each set we ran the right side stairs to the top over and down the left side

Mosey back to start with enough time for Mary – LBC, Flutters, and oblique crunches

Announcements – New Years 10 miles, convergence Jan 9

Prayer request: many spoken

Out with a Prayer

Merry Christmas!!

EZ Rider


Moving Forward

9 Pax came out to My Hollywood for a post-Christmas workout.,and a young crowd it was. Come on, RESPECT, where were ya?


Warm Up: Don Q, Gravel Pickers, Toy Soldiers


Red Barchetta:

100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six; 

75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six;

50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 

25 yard dash then 25 Merkins, run back to start point to plank/wait for six;

10 yard dash then 10 burpees, run back to start point and plank/wait for six.

Mosey back to school for:


30 Dips/10 Step ups





In parking lot:

7 of Diamonds:

Round 1: 7 Big Boys at each of the 4 corners,

Round 2, 14 four count flutter kicks at each of the 4 corners,

Round 3, 21 CDD’s at each of the 4 corners,

Round 4, 28 squats at each of the 4 corners.

Triple Nickle:

5 Mike Tysons/5 Crunchy Frogs -5x


1/1-New Years’ Run/Ruck/Bike/Walk at Coconut Horse; be finished by 8 am

1/9-Convergence at Folsom 7 am

Race opportunities in the new year


SA and family

Pillager’s Dad with CV


Set some goals for the new year: spiritual, work out, eating, etc. John 17 is Jesus’ prayer before He gives His life for us. “Spiritual priorities in this prayer (from Warren Wiersbe’s book Be Transformed): the glory of God; the practical, holy living of God’s people; the unity of the church; sharing gospel with the lost. We today would be wise to focus on these same priorities.”

YHC took us out


Great to have Slaw back; Bubba Sparxx for his second week; Clampett from Charlotte; Geezer, whom I don’t work out with often; Gavel, Pillager, Freon who are consistent in Hollywood; and Buckeye, EC or no EC, always a pleasure. If you weren’t here, you WERE missed.



12/28 The Sword

We did work and then discussed Proverbs 16:3 and 16:9.  Great discussions from all!!

Proverbs 16:3 – Commit to the Lord in all that you do, and he will establish your plan’s.

Proverbs 16:9 – The heart of a man plans his path but the Lord establishes his steps.

Thanks for the opportunity to lead…until next time Pizza Man is OOOUUUUTTT!!



1/1 – 10 miler from Coconut Horse…start whenever to be done at 8am

1/9 – Convergence at Folsom at 7am

12/27 Crossroads

12 PAX posted at Crossroads to do some work.  The “Original Route” was ran, thanks to Freight.  Good work by all!!

During QSource we discussed how 2020 impacted different families in different ways.  Also, YHC mentioned to everyone to set some type of goals for 2021 and asked the question, “What is your 2021 word?”.  Great discussion for all and looking forward to starting F3 Gastonia’s 3rd year of QSource.

It’s always an honor to lead and until next time….Pizza Man is OOUUUUTTTT!!


1/1 – 10 miler for the F3 10year Convergence at Coconut Horse (Finish time 8am so whatever time you need to start). Run, Ruck, Bike, Walk, or Drive…just do something

1/9 – Convergence at Folsom @ 7am (2021 Leadership roles will be announced)

25s and 4s in 45

Warm Up
Squats 10 IC
Merkins 10 IC


25 Reps Each
Shoulder Taps
Crab Crunch
* 10 Burpies
Dying Cockroach
American HAmmer
Kettbell Swing


25 Reps Each
Shoulder Tap w/ Merkin
Dutch Skate
Kettlebell Tricep Extension
Merkins w/ Kettlebell pull through
Bent Row w/ Kettlebell – each arm
Michael Phelp
Sumo Squat
Calk Raises


25 Reps Each
Kettlebell Curls
Kettlebell Squat Curl Press
Kettlebell Low Squat hold – Curls
Box Cutter
Plank Jack
High Knees
Mountain Climber
Plank hold to Low Squat

2 Minutes of Mary

3rd F – December 28

28 The wicked flee though no one pursues,
    but the righteous are as bold as a lion.

When a country is rebellious, it has many rulers,
    but a ruler with discernment and knowledge maintains order.

A ruler[a] who oppresses the poor
    is like a driving rain that leaves no crops.

Those who forsake instruction praise the wicked,
    but those who heed it resist them.

Evildoers do not understand what is right,
    but those who seek the Lord understand it fully.

Better the poor whose walk is blameless
    than the rich whose ways are perverse.

A discerning son heeds instruction,
    but a companion of gluttons disgraces his father.

Whoever increases wealth by taking interest or profit from the poor
    amasses it for another, who will be kind to the poor.

If anyone turns a deaf ear to my instruction,
    even their prayers are detestable.

10 Whoever leads the upright along an evil path
    will fall into their own trap,
    but the blameless will receive a good inheritance.

11 The rich are wise in their own eyes;
    one who is poor and discerning sees how deluded they are.

12 When the righteous triumph, there is great elation;
    but when the wicked rise to power, people go into hiding.

13 Whoever conceals their sins does not prosper,
    but the one who confesses and renounces them finds mercy.

14 Blessed is the one who always trembles before God,
    but whoever hardens their heart falls into trouble.

15 Like a roaring lion or a charging bear
    is a wicked ruler over a helpless people.

16 A tyrannical ruler practices extortion,
    but one who hates ill-gotten gain will enjoy a long reign.

17 Anyone tormented by the guilt of murder
    will seek refuge in the grave;
    let no one hold them back.

18 The one whose walk is blameless is kept safe,
    but the one whose ways are perverse will fall into the pit.[b]

19 Those who work their land will have abundant food,
    but those who chase fantasies will have their fill of poverty.

20 A faithful person will be richly blessed,
    but one eager to get rich will not go unpunished.

21 To show partiality is not good—
    yet a person will do wrong for a piece of bread.

22 The stingy are eager to get rich
    and are unaware that poverty awaits them.

23 Whoever rebukes a person will in the end gain favor
    rather than one who has a flattering tongue.

24 Whoever robs their father or mother
    and says, “It’s not wrong,”
    is partner to one who destroys.

25 The greedy stir up conflict,
    but those who trust in the Lord will prosper.

26 Those who trust in themselves are fools,
    but those who walk in wisdom are kept safe.

27 Those who give to the poor will lack nothing,
    but those who close their eyes to them receive many curses.

28 When the wicked rise to power, people go into hiding;
    but when the wicked perish, the righteous thrive.

Pray for frontline Covid workers


Powering Up the Last SandLot of 2020

During a little EC with Dirt, YHC was still finalizing today’s beatdown.  Originally was thinking of incorporating a trip to Harris Teeter as a part of today’s agenda.  With Stinky Bird bringing a FNG and Folgers on post #2 ever, modified to a standby weinke.  Maybe there is a reason it rarely gets pulled out…


0530 Hits with 7 gathered around YHC, including a FNG (Paul Payseur aka Sausage)!

Thus a full disclaimer is given and, with the help of the PAX, the 5 core principles of F3.

The we know out The Pledge of Allegiance.

Time for warmup.  I think we will do a Termite warmup… Lets mosey.

We head off to the ramp behind PF.

Bear Crawl the ramp, 10 Squats, Bear Crawl the ramp again.


At this point certain members of the PAX (cough, cough, puddle jumper) tried to distract YHC with a question about Christmas gifts.  While it worked momentarily, YHC led the group to the FL parking lot.


In the parking lot, the first set of exercises went like this…

Mosey to the 1st line, perform 5 SSH
Nur back to start, perform 5 Jump Squats
Mosey to the 2nd line, (perform 1 burpee at line 1), perform 10 SSH
Nur back to start, (perform 1 burpee at line 1) perform 10 Jump Squats
Mosey to the 2nd line, (perform 1 burpee at line 1 and line 2), perform 15 SSH
Nur back to start, (perform 1 burpee at line 1 and line 2) perform 15 Jump Squats
Continue pattern for all 5 lines.

Repeat with Hand Release Merkins and Mtn. Climbers
Repeat with American Hammers and LBCs.

Move to the stairs between the FL and PF.
Perform 60 calf raises… 20 normal, 20 wide-toed, 20 pigeon-toed

Mosey back to the start.  Along the way a flying PF attender almost got a trifecta of 2 cardiologist and YHC.  Luckily between the PF attender finding his brakes and some quick maneuvering, none were hurt in the gloom of morn.

Flutters, Boxcutters and Freddie Mercuries finished us out.



  • 01-Jan – 10 Miler @ Coconut Horse (2 laps) (Run, Ruck, Bike).  Start so you can finish at 0800.
  • 09-Jan – Convergence @ Folsom.  All other AOs are closed

Prayer Requests:

  • Flintstone’s Family – Son has Covid, Hopefully it doesn’t hit the whole household.
  • Stroganoff’s Family – Loss of family and one in hospice.
  • All those with Covid
  • All those struggling with the confinement.

YHC took us out.


I know many are staying home either because of covid or because of the cold.  I could name names, but that list would be too long.  Be assured you are missed.  I hope your are doing well and finding a way to push the rock.  Reach out to those you haven’t seen in a while they and you will be better for it.

Until Wednesday…

Watts Up Powering Down.

3rd F – December 27

27 Do not boast about tomorrow,
    for you do not know what a day may bring.

Let someone else praise you, and not your own mouth;
    an outsider, and not your own lips.

Stone is heavy and sand a burden,
    but a fool’s provocation is heavier than both.

Anger is cruel and fury overwhelming,
    but who can stand before jealousy?

Better is open rebuke
    than hidden love.

Wounds from a friend can be trusted,
    but an enemy multiplies kisses.

One who is full loathes honey from the comb,
    but to the hungry even what is bitter tastes sweet.

Like a bird that flees its nest
    is anyone who flees from home.

Perfume and incense bring joy to the heart,
    and the pleasantness of a friend
    springs from their heartfelt advice.

10 Do not forsake your friend or a friend of your family,
    and do not go to your relative’s house when disaster strikes you—
    better a neighbor nearby than a relative far away.

11 Be wise, my son, and bring joy to my heart;
    then I can answer anyone who treats me with contempt.

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

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

14 If anyone loudly blesses their neighbor early in the morning,
    it will be taken as a curse.

15 A quarrelsome wife is like the dripping
    of a leaky roof in a rainstorm;
16 restraining her is like restraining the wind
    or grasping oil with the hand.

17 As iron sharpens iron,
    so one person sharpens another.

18 The one who guards a fig tree will eat its fruit,
    and whoever protects their master will be honored.

19 As water reflects the face,
    so one’s life reflects the heart.[a]

20 Death and Destruction[b] are never satisfied,
    and neither are human eyes.

21 The crucible for silver and the furnace for gold,
    but people are tested by their praise.

22 Though you grind a fool in a mortar,
    grinding them like grain with a pestle,
    you will not remove their folly from them.

23 Be sure you know the condition of your flocks,
    give careful attention to your herds;
24 for riches do not endure forever,
    and a crown is not secure for all generations.
25 When the hay is removed and new growth appears
    and the grass from the hills is gathered in,
26 the lambs will provide you with clothing,
    and the goats with the price of a field.
27 You will have plenty of goats’ milk to feed your family
    and to nourish your female servants.

Pray for those impacted by Nashville bombing,


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