Fitness, Fellowship, Faith

Day: December 29, 2020


13 posted at Folsom on a fine Tuesday morning. This is what we did.


SSH x 20 ic

High knees

Butt kickers

High knees

Butt kickers

Merkins x 10 ic

Grab a block, head to the tennis courts, and line up on the line

Tha Thang:

21, 15, 9

3 exercises, 3 rounds, reps for each round 21, 15, 9.

Run a lap, 21 reps of each, run a lap, 15, run a lap, 9, run a lap

Exercises were starting at the line Thrusters. Rifle carry your block three courts and do curls. Rifle carry your block three more courts and do french curls. Rifle carry your block back 6 courts and run your lap.

Once that was done we did 10 burpee block jump overs.

Lets run 21, 15, 9 again. Exercises were alternating block merkins, KB Swings, Alpos.

We finished this just in time.



Announcements-10 miles for 10 years this Friday at the coconut horse route. Bring clean and gently used blankets or throws for donation and bar soap. Start whenever you need to COT at 0800. Convergence at Folsom 1/9.

Prayer-Witchita took us out


YHC watched Froning on Netflix yesterday and got all fired up! I’ve been watching a lot of fitness docs lately and that usually happens. I watched one about ultra trail running the other week and had my mind all but made up until the next time I ran and remembered I hate it. Either way this morning was still great and I need more like this. Everyone was pushing and barely even talked(even me). All I heard was grunting which made me believe people were getting after it.

3rd F – December 29

Proverbs 29

29 Whoever remains stiff-necked after many rebukes
    will suddenly be destroyed—without remedy.

When the righteous thrive, the people rejoice;
    when the wicked rule, the people groan.

A man who loves wisdom brings joy to his father,
    but a companion of prostitutes squanders his wealth.

By justice a king gives a country stability,
    but those who are greedy for[a] bribes tear it down.

Those who flatter their neighbors
    are spreading nets for their feet.

Evildoers are snared by their own sin,
    but the righteous shout for joy and are glad.

The righteous care about justice for the poor,
    but the wicked have no such concern.

Mockers stir up a city,
    but the wise turn away anger.

If a wise person goes to court with a fool,
    the fool rages and scoffs, and there is no peace.

10 The bloodthirsty hate a person of integrity
    and seek to kill the upright.

11 Fools give full vent to their rage,
    but the wise bring calm in the end.

12 If a ruler listens to lies,
    all his officials become wicked.

13 The poor and the oppressor have this in common:
    The Lord gives sight to the eyes of both.

14 If a king judges the poor with fairness,
    his throne will be established forever.

15 A rod and a reprimand impart wisdom,
    but a child left undisciplined disgraces its mother.

16 When the wicked thrive, so does sin,
    but the righteous will see their downfall.

17 Discipline your children, and they will give you peace;
    they will bring you the delights you desire.

18 Where there is no revelation, people cast off restraint;
    but blessed is the one who heeds wisdom’s instruction.

19 Servants cannot be corrected by mere words;
    though they understand, they will not respond.

20 Do you see someone who speaks in haste?
    There is more hope for a fool than for them.

21 A servant pampered from youth
    will turn out to be insolent.

22 An angry person stirs up conflict,
    and a hot-tempered person commits many sins.

23 Pride brings a person low,
    but the lowly in spirit gain honor.

24 The accomplices of thieves are their own enemies;
    they are put under oath and dare not testify.

25 Fear of man will prove to be a snare,
    but whoever trusts in the Lord is kept safe.

26 Many seek an audience with a ruler,
    but it is from the Lord that one gets justice.

27 The righteous detest the dishonest;
    the wicked detest the upright.

Pray for kotters and sad clowns.  Reach out to one of the former, EH one of the latter


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