F3 Gastonia

Fitness, Fellowship, Faith

Month: December 2020 (Page 5 of 14)

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

December 22, 2020 / / 0 Comments

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.   https://www.youtube.com/watch?v=CShvhZ7D0fg

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.

Roscoe

Recess at Folsom

December 22, 2020 / / 0 Comments

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

curls/lunges

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

December 22, 2020 / / 0 Comments

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.

Warmup

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

Goofballs

Dips

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

December 22, 2020 / / 0 Comments

Proverbs 22

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

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

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

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

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

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

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

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

9 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.

Tiger

3rd F – December 21

December 22, 2020 / / 0 Comments

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.

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

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

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

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

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

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

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

9 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.

Tiger

3rd F – December 20

December 22, 2020 / / 0 Comments

Proverbs 20

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

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

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

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

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

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

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

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

9 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.

Tiger

Another Soaker for Crossroads

December 21, 2020 / / 0 Comments

Once again instead of bringing the pain I brought the RAIN!  It was a chilly and wet run for the guys at Crossroads this morning but fun none the less.  Seuss donned his usual running in the rain before daybreak attire (mostly black & non-reflective) and set off w/ Round Up.  PM & GD hit the streets around Dallas and most of the rest of us completed an out-n-back in the GTP.  We returned to the parking lot for announcements/pledge/COT and YHC trying to use my phone in the rain!  We moved inside for Q-source where YHC shared 12 lessons of leadership from the birth and life of Jesus.

Announcements:

  • Christmas Day Bootcamp @ Downtown Tesla to Q (details forthcoming)
  • New Years (1/1/21) 10 mile run/ruck/walk @ Harris Teeter on Robinwood Road (Coconut Horse Route).  Start times based on what you plan to do.  Stay tuned to Slack, etc. as guys will likely start posting what/when their plans are if you want to group up.
  • Convergence on January 9, 2021 @ 07:00 @ Folsom

Prayer Requests:

  • Pizza Man’s coworker’s father (hospice has been called in) pray for comfort
  • Those that have suffered loss during the holidays and are struggling with depression (Mayor’s church having a “Blue” service recently for these very folks)
  • SA’s Mom and others dealing with Covid

12/21/20 – The Sandlot – Early Checkout

December 21, 2020 / / 0 Comments

We had an FNG for the Christmas edition of The Sandlot this morning.  Welcome Stephen Navatta who is now known as Folgers.  He moved here 7 years ago from New Jersey and his Jersey accent was prevalent.  He has an F3 friend there who EH’d him to come out this morning.  He mentioned F3 to his doctor who has been a PAX since before F3 was in Gastonia.  Folgers mentioned his name but nobody recognized it.  Oh well onto the workout……..

Long disclaimer for the FNG and a review of the F3 Principles

Pledge

Warm Up

Seal Jacks IC to the tune of Rudolf The Red Nosed Reindeer since there is a seal in the original claymation production.  Thanks to Stroganoff for carrying the lyrics as I was getting tired and couldn’t remember them towards the end.  I guess it’s been awhile since I sang it with my kids, after all, my youngest is 25 yrs old.

Toy Solders IC x 15 for “The Nutcraker” ballet.

Russian Solders IC x 15 for Pyotr Tchaikovsky who composed “The Nutcracker”.  EC to Stroganoff for knowing who composed it.

 

Mosey to Bethlehem and stop at the first inn.  Performed 2 burpees as we asked if there was room at the inn.  The innkeeper wasn’t impressed so he told us to move on.

Four burpees at the second inn with the same results.

Six burpees at the third inn with the same results.

Eight burpees at the fourth inn with the same results.

Finally, 10 burpees at the fifth inn and the inn keeper said we could stay in his barn.  Here we found ourselves at the concession building in between the baseball fields.  YHC called sets of animal related exercises to represent all of the animals in the stable.  We did sets of:

Bear crawls, calf raises, stork squats (one legged squats), alligator merkins, dying cockroaches, donkey kicks and monkey humpers.

Sometime during our second set, our FNG spewed.  When asked if everything was OK, he replied that it was just his morning coffee, thus his F3 name, “Folgers”.  Stinky Bird showed his true colors by accompanying Folgers back to the start.  Thanks for taking good care of him, Stinky.

Finally it’s time to “push” for child birth.  We assumed a leaning stance against a solid object and pushed for approximately a minute.  Flap Jack for another minute.

Since the shepherds were abiding the flocks when the Savior was born, Flintstone volunteered to be our shepherd.  The rest of the flock scattered while he gathered us up by “tagging” each PAX.  Once tagged, we dropped and did 100 LBC’s.  Thanks for volunteering Flintstone.  Hasn’t anyone told you never to volunteer?

We then assumed the role of the Wise Men.  I know it’s a stretch for this lot but, as Ross Perot used to say, “Stick with me here”.   We finished out the time by moseying through the countryside searching for the Christ child.  We had to pay tolls at borders, to kings and to thieves along the way for passage.  The toll at each stop was 10 merkins, 20 squats and 30 flutterkicks.  Once the child was located we were so excited that we sprinted from the park entrance back to the flag.

Thanks for participating today gentlemen.

Dirt

All Scripture is Breathed Out by God

December 21, 2020 / / 0 Comments

This morning at the Sword the word we ran, took in the word, and discussed imprisonment and release of Andrew Bunson

YHC read all of chapter 3 of 2 Timothy:

“3 But understand this, that in the last days there will come times of difficulty. 2 For people will be lovers of self, lovers of money, proud, arrogant, abusive, disobedient to their parents, ungrateful, unholy, 3 heartless, unappeasable, slanderous, without self-control, brutal, not loving good, 4 treacherous, reckless, swollen with conceit, lovers of pleasure rather than lovers of God, 5 having the appearance of godliness, but denying its power. Avoid such people. 6 For among them are those who creep into households and capture weak women, burdened with sins and led astray by various passions, 7 always learning and never able to arrive at a knowledge of the truth. 8 Just as Jannes and Jambres opposed Moses, so these men also oppose the truth, men corrupted in mind and disqualified regarding the faith. 9 But they will not get very far, for their folly will be plain to all, as was that of those two men.

10 You, however, have followed my teaching, my conduct, my aim in life, my faith, my patience, my love, my steadfastness, 11 my persecutions and sufferings that happened to me at Antioch, at Iconium, and at Lystra—which persecutions I endured; yet from them all the Lord rescued me. 12 Indeed, all who desire to live a godly life in Christ Jesus will be persecuted, 13 while evil people and impostors will go on from bad to worse, deceiving and being deceived. 14 But as for you, continue in what you have learned and have firmly believed, knowing from whom you learned it 15 and how from childhood you have been acquainted with the sacred writings, which are able to make you wise for salvation through faith in Christ Jesus. 16 All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, 17 that the man of God may be complete, equipped for every good work.”

 

Our verse of the week is

2 Timothy 3:16  – “All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness,”

Announcements

  • Convergence Jan 9th – Folsom

Prayer Request

  • Achy Breaky father
  • Wichita mother
  • Mayor’s M
  • Sister Act and family

 

Big Pappy

3rd F – December 19

December 21, 2020 / / 0 Comments

Proverbs 19

19 Better the poor whose walk is blameless
    than a fool whose lips are perverse.

2 Desire without knowledge is not good—
    how much more will hasty feet miss the way!

3 A person’s own folly leads to their ruin,
    yet their heart rages against the Lord.

4 Wealth attracts many friends,
    but even the closest friend of the poor person deserts them.

5 A false witness will not go unpunished,
    and whoever pours out lies will not go free.

6 Many curry favor with a ruler,
    and everyone is the friend of one who gives gifts.

7 The poor are shunned by all their relatives—
    how much more do their friends avoid them!
Though the poor pursue them with pleading,
    they are nowhere to be found.[a]

8 The one who gets wisdom loves life;
    the one who cherishes understanding will soon prosper.

9 A false witness will not go unpunished,
    and whoever pours out lies will perish.

10 It is not fitting for a fool to live in luxury—
    how much worse for a slave to rule over princes!

11 A person’s wisdom yields patience;
    it is to one’s glory to overlook an offense.

12 A king’s rage is like the roar of a lion,
    but his favor is like dew on the grass.

13 A foolish child is a father’s ruin,
    and a quarrelsome wife is like
    the constant dripping of a leaky roof.

14 Houses and wealth are inherited from parents,
    but a prudent wife is from the Lord.

15 Laziness brings on deep sleep,
    and the shiftless go hungry.

16 Whoever keeps commandments keeps their life,
    but whoever shows contempt for their ways will die.

17 Whoever is kind to the poor lends to the Lord,
    and he will reward them for what they have done.

18 Discipline your children, for in that there is hope;
    do not be a willing party to their death.

19 A hot-tempered person must pay the penalty;
    rescue them, and you will have to do it again.

20 Listen to advice and accept discipline,
    and at the end you will be counted among the wise.

21 Many are the plans in a person’s heart,
    but it is the Lord’s purpose that prevails.

22 What a person desires is unfailing love[b];
    better to be poor than a liar.

23 The fear of the Lord leads to life;
    then one rests content, untouched by trouble.

24 A sluggard buries his hand in the dish;
    he will not even bring it back to his mouth!

25 Flog a mocker, and the simple will learn prudence;
    rebuke the discerning, and they will gain knowledge.

26 Whoever robs their father and drives out their mother
    is a child who brings shame and disgrace.

27 Stop listening to instruction, my son,
    and you will stray from the words of knowledge.

28 A corrupt witness mocks at justice,
    and the mouth of the wicked gulps down evil.

29 Penalties are prepared for mockers,
    and beatings for the backs of fools.

Pray for Medicine Woman, Anchorman, The Wall, Norwood, Nutria, BOS.  Lift these men and their families.

Tiger

 

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