F3 Gastonia

Fitness, Fellowship, Faith

Month: December 2020 (Page 13 of 14)

3rd F – December 4

December 4, 2020 / / 0 Comments

Proverbs 4

Get Wisdom at Any Cost

4 Listen, my sons, to a father’s instruction;
    pay attention and gain understanding.
2 I give you sound learning,
    so do not forsake my teaching.
3 For I too was a son to my father,
    still tender, and cherished by my mother.
4 Then he taught me, and he said to me,
    “Take hold of my words with all your heart;
    keep my commands, and you will live.
5 Get wisdom, get understanding;
    do not forget my words or turn away from them.
6 Do not forsake wisdom, and she will protect you;
    love her, and she will watch over you.
7 The beginning of wisdom is this: Get[a] wisdom.
    Though it cost all you have,[b] get understanding.
8 Cherish her, and she will exalt you;
    embrace her, and she will honor you.
9 She will give you a garland to grace your head
    and present you with a glorious crown.”

10 Listen, my son, accept what I say,
    and the years of your life will be many.
11 I instruct you in the way of wisdom
    and lead you along straight paths.
12 When you walk, your steps will not be hampered;
    when you run, you will not stumble.

13 Hold on to instruction, do not let it go;
    guard it well, for it is your life.
14 Do not set foot on the path of the wicked
    or walk in the way of evildoers.
15 Avoid it, do not travel on it;
    turn from it and go on your way.
16 For they cannot rest until they do evil;
    they are robbed of sleep till they make someone stumble.
17 They eat the bread of wickedness
    and drink the wine of violence.

18 The path of the righteous is like the morning sun,
    shining ever brighter till the full light of day.
19 But the way of the wicked is like deep darkness;
    they do not know what makes them stumble.

20 My son, pay attention to what I say;
    turn your ear to my words.
21 Do not let them out of your sight,
    keep them within your heart;
22 for they are life to those who find them
    and health to one’s whole body.
23 Above all else, guard your heart,
    for everything you do flows from it.
24 Keep your mouth free of perversity;
    keep corrupt talk far from your lips.
25 Let your eyes look straight ahead;
    fix your gaze directly before you.
26 Give careful thought to the[c] paths for your feet
    and be steadfast in all your ways.
27 Do not turn to the right or the left;
    keep your foot from evil.

Pray for Tesla, Hipaa, Defib, Sarlaac, Volt.  Lift these men and their families.

Tiger

No form police required

December 3, 2020 / / 0 Comments

It was beautiful mild December evening at F3’s greatest afternoon AO in whole wide world.
The Tarheel fans were
strangely silent, the form police was missing, and not to name names, but some batflippers were absent.
Guess they thought Wojo was gonna run their itty-bitty legs off

530pm circle up. All veterans. No disclaimer. Shovel flag in ground.
Pledge.

Warm up:
10 SSH in cadence
Mosey a bit
20 Abe Vigoda in cadence
Mosey a bit
30 Flutters in cadence
Mosey a bit
Frogger across the road
40 Moroccan Night Clubs in cadence
Mosey a bit
50 Shoulder Taps single count

The thang:
First course.
From back of parking lot run to first line, one merkin, CDD, neckie, whatever. No form police attention needed.
Return to start line.
Run to second line, two of whatever.
Return to start line.
Run to third line, three of whatever.
Twenty spaces. Do the math.

OYO burpees while waiting on six.

Second course.
Generally as above, except LBC’s. Start at 20, run line, exercise, back to start, then down to one.

OYO burpees while waiting on six. Thanks to Wet Nuts for picking up Oompa the last four lines.

Third course.
Generally as above, except squats. Start at 20, yada, yada, yada.

Cool down:
20 Shoulder taps single count
Mosey a bit
20 Moroccan Night Clubs single count
Mosey a bit
10 Flutter kicks in cadence
Mosey a bit
5 Abe Vigoda in cadence
Mosey back to flag.
5 SSH in cadence.

Time.

Announcements. See previous BBs for other, Nomads to Shelby Saturday, Blood drive, Christmas Party.

Prayer requests. Sargento’s list.

People who suffer loss of loved ones or other issues during the Holiday season.

Namorama.

YHC took us out in prayer.

Been battling MRSA in my elbow since September, so gotten wimpy on my merkins, and needed to get back to pushing the rock.

Was a pleasure to be allowed to Q.

Birthday and Buttermilk

December 3, 2020 / / 0 Comments

So YHC had a birthday and got deeper into the DR decade! So what? That happens. Time to move forward. We’ll get old later. So on a high 20s clear morning (aka perfect) we got with it. This is how it went down:

COP:

Arm stretches

SSH X 20

IW X 20

Cotton Pickers X 20

Grapevine Stretches

Nolan Ryans X 20

Mtn. Climbers X 20

Mosey over to the Gazebo.

10 burpees – Lap @ the Town Green.

20 Big Boys – Lap @ Town Green

30 CDDs – Lap @ Town Green.

Mosey over to the Goat Island parking lot as the park was closed due to flood damage. Lunge walk across each bridge.

Inclined Merkins X 10

Dips X 10

Inclined sit ups X 10

Run a parking lot lap!

Rinse and repeat above, 15X each, run another lap.

Back to the gazebo, Lt. Dans across the bridges.

40 Merkins – Lap

50 squats – Lap

60 SSH – Lap

Mosey to the flag and some final stretches and a pledge

NMM:

Great cold morning and a great way to start the 7th decade on the Big Ball! That seems crazy to say or conceive of for that matter. Even got a birthday present! A quart of Buttermilk! How about that! I’m good with it. Real good in fact.

In all seriousness 61 for me is a big deal. My dad died at age 61. I was 31. So essentially I have lived half my life without him here with me. I loved my dad. But he had the opportunity to be great. And he didn’t quite get there. Lots of self inflicted wounds. Tears me up when I think of it because he really was solid in a lot of areas. But he lacked a mature faith and it hurt him. How about we learn from mistakes and get better form them which is my thing here. So to me it’s about finishing some big jobs this year and getting others opened up and moving. On a lot of fronts.

Great group to celebrate with. Let’s go lead from the front and make things happen men!

 

Tesla

 

 

 

Been a Minute

December 3, 2020 / / 0 Comments

Since I’ve been to Midoriyama.

 

Warm up:

  1. Don Q x 10ic
  2. SSH x 10ic

The Thang:

  1. Step up Knee up x 20
  2. Split Squats 10 ea side
  3. Single Leg Hip Thrusts 10 ea. side
  4. Mosey to Parking Lot
  5. Exercises in Parking Spaces: Line Jumps, Holy Crosses, Walk out to Merkins, CDD, Deep Squat to Lunge, Slow LBC, Calf Raises, All 4 Rotations, Lateral Line Jumps, Lunge w/ Reach, Scorpions 1 person runs around median
  6. Dora 123: Groiners, Merkins, LBFC
  7. Mosey to Flag
  8. A Round of Core exercises

COT

They got violated. Kinda. Not in that way. You’re gross. Get your head out of the gutter Whoopee

December 3, 2020 / / 1 Comment

Yank – 11/14

Temp: Cool, 40ish?

Crowd: Grew fast, 11 total. With the PT Test at Gashouse didn’t know how many we would have. Good turnout

Warmup:

Jacked up!

The Thang:

A Triple HIPAA Violation on Main St.!

11’s but with 3 exercises and 3 stops up Main street each stop with 7 squats

3 Exercises:

Burpees

Diamond Merkins

Bobby Hurleys

Totals:

115 Burpees (we did 5 more to get us to 8AM), 110 Diamond Merkins, 110 Bobby Hurley’s & 210 Squats

We got it all in with time to spare. Boudin wanted a tour of Belmont so off we ran. By my watch we got in 2.5 miles total. I think Slim Shady said he had 3.5 miles. Either way we got miles in. Non-stop the whole time. FNG Objection said he hates cardio but needed more of it. Well you got it today!

 

Welcome FNG’s:

Ringo – Musician (Drummer), plays worship music & has an album?

Objection – Lawyer in Charlotte, need i say more? wonder if he knows of the law firm Redding Jones, PLLC?

 

Announcements and Prayer requests were said

I’d tell you more but it would be a HIPAA Violation.

3rd F – December 3

December 3, 2020 / / 0 Comments

Proverbs 3

Wisdom Bestows Well-Being

3 My son, do not forget my teaching,
    but keep my commands in your heart,
2 for they will prolong your life many years
    and bring you peace and prosperity.

3 Let love and faithfulness never leave you;
    bind them around your neck,
    write them on the tablet of your heart.
4 Then you will win favor and a good name
    in the sight of God and man.

5 Trust in the Lord with all your heart
    and lean not on your own understanding;
6 in all your ways submit to him,
    and he will make your paths straight.[a]

7 Do not be wise in your own eyes;
    fear the Lord and shun evil.
8 This will bring health to your body
    and nourishment to your bones.

9 Honor the Lord with your wealth,
    with the firstfruits of all your crops;
10 then your barns will be filled to overflowing,
    and your vats will brim over with new wine.

11 My son, do not despise the Lord’s discipline,
    and do not resent his rebuke,
12 because the Lord disciplines those he loves,
    as a father the son he delights in.[b]

13 Blessed are those who find wisdom,
    those who gain understanding,
14 for she is more profitable than silver
    and yields better returns than gold.
15 She is more precious than rubies;
    nothing you desire can compare with her.
16 Long life is in her right hand;
    in her left hand are riches and honor.
17 Her ways are pleasant ways,
    and all her paths are peace.
18 She is a tree of life to those who take hold of her;
    those who hold her fast will be blessed.

19 By wisdom the Lord laid the earth’s foundations,
    by understanding he set the heavens in place;
20 by his knowledge the watery depths were divided,
    and the clouds let drop the dew.

21 My son, do not let wisdom and understanding out of your sight,
    preserve sound judgment and discretion;
22 they will be life for you,
    an ornament to grace your neck.
23 Then you will go on your way in safety,
    and your foot will not stumble.
24 When you lie down, you will not be afraid;
    when you lie down, your sleep will be sweet.
25 Have no fear of sudden disaster
    or of the ruin that overtakes the wicked,
26 for the Lord will be at your side
    and will keep your foot from being snared.

27 Do not withhold good from those to whom it is due,
    when it is in your power to act.
28 Do not say to your neighbor,
    “Come back tomorrow and I’ll give it to you”—
    when you already have it with you.
29 Do not plot harm against your neighbor,
    who lives trustfully near you.
30 Do not accuse anyone for no reason—
    when they have done you no harm.

31 Do not envy the violent
    or choose any of their ways.

32 For the Lord detests the perverse
    but takes the upright into his confidence.
33 The Lord’s curse is on the house of the wicked,
    but he blesses the home of the righteous.
34 He mocks proud mockers
    but shows favor to the humble and oppressed.
35 The wise inherit honor,
    but fools get only shame.

Tiger

SandLot 11/23/2020

December 2, 2020 / / 0 Comments

If you care to read much more than the fact that YHC got great pleasure out of our mosey up Gastone’s Hill after Watts Up made several recommendations AGAINST doing so, then continue reading!

Warmup:

SSH x 30 IC
MNC x 30 IC
Merkins x 20 OYO
LBCs x 20

Mosey to wall at bank
Step ups 30 OYO

Derkins x 20 OYO
Dips x 15 IC
Derikins x 15 OYO
Dips x 15 IC

MOSEY to planet fitness
4 CORNERS Round 1:
20 Merkins
30 American Hammers
40 Squats
50 Flutters

4 CORNERS Round 2:
20 Merkins
30 Big Boys
40 Calf Raises
50 Flutters

Mosey over to Food Lion
-People’s Chair, shoulder presses x ?? IC

Mosey to Dollar General parking lot
Quick Ab Blaster with some merkins on top.

Mosey LONG WAY back towards Pelicans,
Gastone’s Hill!

Mosey Back to Pelicans. Mary happened, workout ended with 5 burpees. Good work men!

Announcements / Prayer Requests / Namerama / COT

OUT!

3rd F – December 2

December 2, 2020 / / 0 Comments

Proverbs 2

Moral Benefits of Wisdom

2 My son, if you accept my words
    and store up my commands within you,
2 turning your ear to wisdom
    and applying your heart to understanding—
3 indeed, if you call out for insight
    and cry aloud for understanding,
4 and if you look for it as for silver
    and search for it as for hidden treasure,
5 then you will understand the fear of the Lord
    and find the knowledge of God.
6 For the Lord gives wisdom;
    from his mouth come knowledge and understanding.
7 He holds success in store for the upright,
    he is a shield to those whose walk is blameless,
8 for he guards the course of the just
    and protects the way of his faithful ones.

9 Then you will understand what is right and just
    and fair—every good path.
10 For wisdom will enter your heart,
    and knowledge will be pleasant to your soul.
11 Discretion will protect you,
    and understanding will guard you.

12 Wisdom will save you from the ways of wicked men,
    from men whose words are perverse,
13 who have left the straight paths
    to walk in dark ways,
14 who delight in doing wrong
    and rejoice in the perverseness of evil,
15 whose paths are crooked
    and who are devious in their ways.

16 Wisdom will save you also from the adulterous woman,
    from the wayward woman with her seductive words,
17 who has left the partner of her youth
    and ignored the covenant she made before God.[a]
18 Surely her house leads down to death
    and her paths to the spirits of the dead.
19 None who go to her return
    or attain the paths of life.

20 Thus you will walk in the ways of the good
    and keep to the paths of the righteous.
21 For the upright will live in the land,
    and the blameless will remain in it;
22 but the wicked will be cut off from the land,
    and the unfaithful will be torn from it

Pray for Sister Act, Broke, Montross, Huckleberry.  Lift these men and their families

Tiger

Not stinkfist too!!

December 2, 2020 / / 0 Comments

Whoopee arrives follows by Watts up … although neither will participate in today’s main event …. Whoopee wants to run ( what is up with that!?) he will join us by the frozen banks of Lake Whoopeegonnagetcha before heading off for warmer(?) climes. Watts up believes he may have been Covid exposed and wishes to ruck safely by self … good to see both men.
Today’s players arrive just in time with Defib excitedly moving around ( doubt that the 27 degree temp had anything to do with that!)
JJ and Captain Stubing round our numbers off and away we go!
Defib had right idea …. I had no intention of giving disclaimer and reciting the pledge without a quick warmup to get some blood flow going.
Ssh IC x 20
Seal jacks single count of 20
Hand release Merkins 20 oyo
Plank jacks IC x 20

Now we can pledge and very brief discalimer

And away we go ….Whoopee exit stage left …
We mosey to park
At entrance 20 merkins oyo
Mosey to light for 20 more
Karaoke to next WHOOPS… light. Comes on we didn’t see , motion sensor! So we stop for 20 squats then lunge to next … we would Continue to each light using differnent previously called exercises usually traversing 2 lights but being “pulled back” one space (light)
Next to play area … swing s for suspended derkins and jump lunges and flutters all to the tune of 20 for 3 rounds
Now find a chilly icicle ridden bar to dead hang from for countdown from 20
Mosey long way to concessions where we pull up the the counter for 3 rounds of alternating calf raises 20 per
10 Australian men climbers and 10 suspended derkins
7 hand release merkins 13 monkey humpers 3 times I think
3 rounds of 20 dips, derkins and American hammers
Mosey back to play area for Indian run back to gates for 10 big boys and 10 crab crunchers quick run back to start
20 IC flutters called by JJ
Suddenly JJ yells “Squirrel !” And we all look into the sky where he says he saw the ISS go by

20 IC dying cockroaches called by Defib

Lastly Captain Stubing gives us 30 (? ) what the what ?!?    Squats oyo!
Time!

announcements Xmas party coming up

Shelby Convergence this Saturday

prayers for Watts up health and job interview

and for Captain Stubing job

moleskin is that I like so many others am so done with this double numbered year and seek to throw anything and everything at the wall until something sticks to turn the dial on that clock ….. this morning my free Sirius Xm ran out at 5:15 during Stinkfist!!!! Oh the humanity !!!

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