Fitness, Fellowship, Faith

Month: December 2020 (Page 3 of 14)

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

Tiger

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.

 

Announcements:

  • 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,

Tiger

3rd F – December 26

26 Like snow in summer or rain in harvest,
    honor is not fitting for a fool.
Like a fluttering sparrow or a darting swallow,
    an undeserved curse does not come to rest.
A whip for the horse, a bridle for the donkey,
    and a rod for the backs of fools!
Do not answer a fool according to his folly,
    or you yourself will be just like him.
Answer a fool according to his folly,
    or he will be wise in his own eyes.
Sending a message by the hands of a fool
    is like cutting off one’s feet or drinking poison.
Like the useless legs of one who is lame
    is a proverb in the mouth of a fool.
Like tying a stone in a sling
    is the giving of honor to a fool.
Like a thornbush in a drunkard’s hand
    is a proverb in the mouth of a fool.
10 Like an archer who wounds at random
    is one who hires a fool or any passer-by.
11 As a dog returns to its vomit,
    so fools repeat their folly.
12 Do you see a person wise in their own eyes?
    There is more hope for a fool than for them.

13 A sluggard says, “There’s a lion in the road,
    a fierce lion roaming the streets!”
14 As a door turns on its hinges,
    so a sluggard turns on his bed.
15 A sluggard buries his hand in the dish;
    he is too lazy to bring it back to his mouth.
16 A sluggard is wiser in his own eyes

than seven people who answer discreetly.

17 Like one who grabs a stray dog by the ears
    is someone who rushes into a quarrel not their own.

18 Like a maniac shooting
    flaming arrows of death
19 is one who deceives their neighbor
    and says, “I was only joking!”

20 Without wood a fire goes out;
    without a gossip a quarrel dies down.
21 As charcoal to embers and as wood to fire,
    so is a quarrelsome person for kindling strife.
22 The words of a gossip are like choice morsels;
    they go down to the inmost parts.

23 Like a coating of silver dross on earthenware
    are fervent[a] lips with an evil heart.
24 Enemies disguise themselves with their lips,
    but in their hearts they harbor deceit.
25 Though their speech is charming, do not believe them,
    for seven abominations fill their hearts.
26 Their malice may be concealed by deception,
    but their wickedness will be exposed in the assembly.
27 Whoever digs a pit will fall into it;
    if someone rolls a stone, it will roll back on them.
28 A lying tongue hates those it hurts,
    and a flattering mouth works ruin.

Pray for public safety workers.

Tiger

3rd F – December 25

More Proverbs of Solomon

25 These are more proverbs of Solomon, compiled by the men of Hezekiah king of Judah:

It is the glory of God to conceal a matter;
    to search out a matter is the glory of kings.
As the heavens are high and the earth is deep,
    so the hearts of kings are unsearchable.

Remove the dross from the silver,
    and a silversmith can produce a vessel;
remove wicked officials from the king’s presence,
    and his throne will be established through righteousness.

Do not exalt yourself in the king’s presence,
    and do not claim a place among his great men;
it is better for him to say to you, “Come up here,”
    than for him to humiliate you before his nobles.

What you have seen with your eyes
    do not bring[a] hastily to court,
for what will you do in the end
    if your neighbor puts you to shame?

If you take your neighbor to court,
    do not betray another’s confidence,
10 or the one who hears it may shame you
    and the charge against you will stand.

11 Like apples[b] of gold in settings of silver
    is a ruling rightly given.
12 Like an earring of gold or an ornament of fine gold
    is the rebuke of a wise judge to a listening ear.

13 Like a snow-cooled drink at harvest time
    is a trustworthy messenger to the one who sends him;
    he refreshes the spirit of his master.
14 Like clouds and wind without rain
    is one who boasts of gifts never given.

15 Through patience a ruler can be persuaded,
    and a gentle tongue can break a bone.

16 If you find honey, eat just enough—
    too much of it, and you will vomit.
17 Seldom set foot in your neighbor’s house—
    too much of you, and they will hate you.

18 Like a club or a sword or a sharp arrow
    is one who gives false testimony against a neighbor.
19 Like a broken tooth or a lame foot
    is reliance on the unfaithful in a time of trouble.
20 Like one who takes away a garment on a cold day,
    or like vinegar poured on a wound,
    is one who sings songs to a heavy heart.

21 If your enemy is hungry, give him food to eat;
    if he is thirsty, give him water to drink.
22 In doing this, you will heap burning coals on his head,
    and the Lord will reward you.

23 Like a north wind that brings unexpected rain
    is a sly tongue—which provokes a horrified look.

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

25 Like cold water to a weary soul
    is good news from a distant land.
26 Like a muddied spring or a polluted well
    are the righteous who give way to the wicked.

27 It is not good to eat too much honey,
    nor is it honorable to search out matters that are too deep.

28 Like a city whose walls are broken through
    is a person who lacks self-control.

Pray for military members separated from families.

Tiger

3rd F – Proverbs 24

Saying 20

24 Do not envy the wicked,
    do not desire their company;
for their hearts plot violence,
    and their lips talk about making trouble.

Saying 21

By wisdom a house is built,
    and through understanding it is established;
through knowledge its rooms are filled
    with rare and beautiful treasures.

Saying 22

The wise prevail through great power,
    and those who have knowledge muster their strength.
Surely you need guidance to wage war,
    and victory is won through many advisers.

Saying 23

Wisdom is too high for fools;
    in the assembly at the gate they must not open their mouths.

Saying 24

Whoever plots evil
    will be known as a schemer.
The schemes of folly are sin,
    and people detest a mocker.

Saying 25

10 If you falter in a time of trouble,
    how small is your strength!
11 Rescue those being led away to death;
    hold back those staggering toward slaughter.
12 If you say, “But we knew nothing about this,”
    does not he who weighs the heart perceive it?
Does not he who guards your life know it?
    Will he not repay everyone according to what they have done?

Saying 26

13 Eat honey, my son, for it is good;
    honey from the comb is sweet to your taste.
14 Know also that wisdom is like honey for you:
    If you find it, there is a future hope for you,
    and your hope will not be cut off.

Saying 27

15 Do not lurk like a thief near the house of the righteous,
    do not plunder their dwelling place;
16 for though the righteous fall seven times, they rise again,
    but the wicked stumble when calamity strikes.

Saying 28

17 Do not gloat when your enemy falls;
    when they stumble, do not let your heart rejoice,
18 or the Lord will see and disapprove
    and turn his wrath away from them.

Saying 29

19 Do not fret because of evildoers
    or be envious of the wicked,
20 for the evildoer has no future hope,
    and the lamp of the wicked will be snuffed out.

Saying 30

21 Fear the Lord and the king, my son,
    and do not join with rebellious officials,
22 for those two will send sudden destruction on them,
    and who knows what calamities they can bring?

Further Sayings of the Wise

23 These also are sayings of the wise:

To show partiality in judging is not good:
24 Whoever says to the guilty, “You are innocent,”
    will be cursed by peoples and denounced by nations.
25 But it will go well with those who convict the guilty,
    and rich blessing will come on them.

26 An honest answer
    is like a kiss on the lips.

27 Put your outdoor work in order
    and get your fields ready;
    after that, build your house.

28 Do not testify against your neighbor without cause—
    would you use your lips to mislead?
29 Do not say, “I’ll do to them as they have done to me;
    I’ll pay them back for what they did.”

30 I went past the field of a sluggard,
    past the vineyard of someone who has no sense;
31 thorns had come up everywhere,
    the ground was covered with weeds,
    and the stone wall was in ruins.
32 I applied my heart to what I observed
    and learned a lesson from what I saw:
33 A little sleep, a little slumber,
    a little folding of the hands to rest—
34 and poverty will come on you like a thief
    and scarcity like an armed man.

Pray for those isolated due to health concerns.

Tiger

3rd F – Proverbs 23

Saying 7

23 When you sit to dine with a ruler,
    note well what[a] is before you,
and put a knife to your throat
    if you are given to gluttony.
Do not crave his delicacies,
    for that food is deceptive.

Saying 8

Do not wear yourself out to get rich;
    do not trust your own cleverness.
Cast but a glance at riches, and they are gone,
    for they will surely sprout wings
    and fly off to the sky like an eagle.

Saying 9

Do not eat the food of a begrudging host,
    do not crave his delicacies;
for he is the kind of person
    who is always thinking about the cost.[b]
“Eat and drink,” he says to you,
    but his heart is not with you.
You will vomit up the little you have eaten
    and will have wasted your compliments.

Saying 10

Do not speak to fools,
    for they will scorn your prudent words.

Saying 11

10 Do not move an ancient boundary stone
    or encroach on the fields of the fatherless,
11 for their Defender is strong;
    he will take up their case against you.

Saying 12

12 Apply your heart to instruction
    and your ears to words of knowledge.

Saying 13

13 Do not withhold discipline from a child;
    if you punish them with the rod, they will not die.
14 Punish them with the rod
    and save them from death.

Saying 14

15 My son, if your heart is wise,
    then my heart will be glad indeed;
16 my inmost being will rejoice
    when your lips speak what is right.

Saying 15

17 Do not let your heart envy sinners,
    but always be zealous for the fear of the Lord.
18 There is surely a future hope for you,
    and your hope will not be cut off.

Saying 16

19 Listen, my son, and be wise,
    and set your heart on the right path:
20 Do not join those who drink too much wine
    or gorge themselves on meat,
21 for drunkards and gluttons become poor,
    and drowsiness clothes them in rags.

Saying 17

22 Listen to your father, who gave you life,
    and do not despise your mother when she is old.
23 Buy the truth and do not sell it—
    wisdom, instruction and insight as well.
24 The father of a righteous child has great joy;
    a man who fathers a wise son rejoices in him.
25 May your father and mother rejoice;
    may she who gave you birth be joyful!

Saying 18

26 My son, give me your heart
    and let your eyes delight in my ways,
27 for an adulterous woman is a deep pit,
    and a wayward wife is a narrow well.
28 Like a bandit she lies in wait
    and multiplies the unfaithful among men.

Saying 19

29 Who has woe? Who has sorrow?
    Who has strife? Who has complaints?
    Who has needless bruises? Who has bloodshot eyes?
30 Those who linger over wine,
    who go to sample bowls of mixed wine.
31 Do not gaze at wine when it is red,
    when it sparkles in the cup,
    when it goes down smoothly!
32 In the end it bites like a snake
    and poisons like a viper.
33 Your eyes will see strange sights,
    and your mind will imagine confusing things.
34 You will be like one sleeping on the high seas,
    lying on top of the rigging.
35 “They hit me,” you will say, “but I’m not hurt!
    They beat me, but I don’t feel it!
When will I wake up
    so I can find another drink?”

Pray for upcoming New Year.

Tiger

Cul-De-Sac of Doom

Sargento gave the nod for some early morning EC so YHC showed up and Buckeye was there as well.  At the allotted start time, YHC receives a text from the Big Cheese stating, “Almost there”.  If this was the actual start time of the Coconut we would have started without him but since it was EC, we extended grace.

Breaker Breaker showed up for some EC as well and went off on his own.  During the EC run, we ran into and out of neighborhoods and cul-de-sacs.  During one particularly dark street, a cul-de-sac approached.  Sargento led us down a secret passageway that put us into ANOTHER NEIGHBORHOOD!   It was frightening to have no clue where we were but eventually we found our way back to the familiar sidewalks of the Coconut Horse and returned to the parking lot in time to collect anyone else who was ready to run the 5 miler.

Breaker and Gastone headed out early.  Short Sale arrived.  Stroganoff had some EC before as well.  At 0630 we all set off to run the route.  Nothing special this morning except the Waffle House smelled of onions instead of bacon.

When we returned Buckeye left but the rest circled up for the Pledge and COT.

On January 1 we run/ruck 10 miles from the Coconut.

Prayer Requests:  Stroganoff’s family has lost two loved ones this week with another under Hospice care.  Flintstone and Whoopee

We had 5 stay for the modified Q-source where we each discussed our 2021 Word of the year and then went through C-Span’s exercise to be intentional about what we need to do for our 3 F’s in 2021.  If you missed the exercise or want to do it, C-Span will host this on next weeks weekly roundtable call (podcast)  Prioritize those around you that need you the most and be intentional about spending time with them.
Roscoe

Merry Fitmas

Warm Up

20 SSH

20 Gravel Pickers

20 Merkins

5 Burpees

Mosey to the flag stop at each light

1 Burpee 5 Squats

2 Burpees 10 Squats

3 Burpees 15 Squats

4 Burpees 20 Squats

5 Burpees 25 Merkins

6 Burpees 30 Merkins

@ the flag 5 Burpees 5 Merkins

Pledge

Mosey to the side lot for 11’s

Tiger squats on one side and Mike Tysons on the other

Mosey down to the bottom parking lot for the setup

Partner Up for Brick work, Farmers walk with 8×8’s and 6×6’s and finish off with Cinder Blocks

Partner 1

10 Shoulder taps, 10 Mountain Climbers and plank

Partner 2

Farmer walk with the 8×8’s to the center point then drop the blocks and sprint to the cinder blocks for 10 shoulder press then sprint back to the middle and farmer walk back to the start. SWITCH

We done this for 3 rounds

Partner 1

on the bricks for 20  merkins

Partner 2 on the 8×8’s for 20 dips

SWITCH

3 rounds

Mosey to the tennis courts

Suicide Burpees with a frog leap on the last court each time you pass over. It was tough!!

Last workout was 5 mins in a bear crawl from one side of one court to the other. On one side there was 5 merkins crawl to the other for CDD for 5 minutes staying low and in control. It was a beast!!

 

Announcements

Convergence at Folsom Jan 9th

Jan 1 is the 10 mil ruck/run from the coconut horse!

Prayer Request

Each other

Youth

Praise report on Achey Breaky Father in law coming home

Prayer!

 

Round Up

« Older posts Newer posts »

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑