Fitness, Fellowship, Faith

Day: February 22, 2021

Wet pre-valentine day workout at the Gas House

Feb 13th.
A few PAX showed up at the Gashouse for a chilly, wet morning workout.   If it weren’t for @Tube survival instincts that showed us a gazebo, we would have been drenched in 10 minutes or less.    Thanks @Tube
Warm up
Stretch – Leg Behind – L – 50 s
Stretch – Leg Behind – R – 50 s
Lunge Left – 10 reps
Lunge Right – 10 reps
Lunge Forward – 10 reps
Lunge Back – 10 reps
Circles L – Right, Left
Circles R – Right, Left
In cadence
Grass Pickers – 20 reps
Side Straddle Hops – 20 reps
40 s Merkins
40 s Flutter kicks
40 s Squats
40 s Heels to heaven
40 s Inverted Merkins
40 s Monkey Humpers
Count to 10 – 3X
Rest – 60 s
40 s Burpies
40 s LBCs
2X Rest 1 minute
In Cadence
20 Moroccan Night Clubs
15 Curls
15 Tricep extensions
15 Overhead presses
15 KB Swings
15 Single arm rows – each arm
Rest 1 minute
In cadence
20 Toy soldiers
20 Imperial Walkers
20 Don Quijotes

No running

I have not been Q for a looooong time. Really long. Like……long. So when Flintstone asked me to Q a week or so ago, I knew there was only 1 answer.  I knew after Dam 2 Dam I would be a bit sore, but that, as we all know, is not a good enough excuse. Sure enough the legs were a bit sore. Tube committed to posting to my Q with the agreement that running would not be on the menu. Little did he know at the time that was actually going to be good for me….maybe.

There was a crowd of around 8 when I pulled up despite the rain and cooler weather. It felt good to be out there….who believes that??? It sucked. It was cold. It was raining. My bed was way more comfortable. However, it was great to be back out there with the guys. It has been too long. It’s easy to complain about the cold and wet mornings when you have an option. When you cannot be there for legit reasons….well, that’s when you really appreciate the gloom and your F3 Brothers.

I started with a quick disclaimer just after giving props to Folgers for both his name and for continuing to post-real big props to this guy. He is a big-time rock pusher. If you don’t know the origin of his name…..ask him. I know where you can find him most mornings at 0530. We hit the pledge then got to work. I started by ‘splaining we would not be running today which caused a groan from a few guys who knew this meant lunge city.

We started off lunging to the wall and did some dips. We then got back to lunging and I gave Clavin a choice: Money or Chicken? He chose money so we headed to the bank (instead of KFC). We only lunged part of the way then slow-moseyed the rest of the way. Once we got there I opened the weinke using my trusty Otter Bag from Apple (thanks Clavin) and we got to work. We started against the wall in a line for some “Squat the Line’ which goes like this: everyone Balls to the Wall then start on one end and first PAX drops for 10 squats while others remain in BTTW. He finishes squats then back into BTTW. Next PAX drops for 10 squats on down the line. The Q had mercy (and got tired) so we had others drop for the squats from other end then the middle. Once everyone got some squats, we all dropped and recovered. Note to self: this would be much better with like 2 PAX next time, maybe even solo. We lunged to the other side of the bank and realized the AC units were in the way for us to use the wall (thanks Stroganoff) so we lunged back to the first side of the bank. Next up were some Australian Mountain Climbers with sets of 10, 15, and 20. We had a short intermission then started with the big thang: 22’s: 22 reps on 1 side then drop by 2 reps every time across and back. The first sets were Merkins and LBCs. The second set were Hip Slappers and Big Boy situps. I have to say those Hip Slappers kicked my rump. They were tough-I guess I need to be doing more of them.  It was getting close to time so we started with our trip back home with Murder Lunges; 4 lunges for each leg then 1 Merkin. Repeat with 2 Merkins. Repeat with 3 Merkins. Keep going up with Merkins until you get back to home base. Some of us took a short cut (followed the rules, but still took a short cut). It was an un-named PAX whose name rhymes with Asstone. I believe we (and by “we” I mean all of us except Asstone) got up to 12 Merkins before we got home and about the time Asstone was offered a ride from some random dude in a wife beater who thought we were chasing him (in slow motion????). We had a few minutes at the end so we did 5 reps of any called exercise from each PAX then called it a day. We finished with COT then got outta there.

Today was a really good day. It was good to be back. Last night I took some pictures of Jocko’s book Discipline Equals Freedom to read to the PAX while we recovered between exercises. I didn’t add any commentary because…..well, Jocko wrote it. Anyone who reads Jocko probably understands what I mean. If you have the book, you can look these pages up: Begin, Weakness, Destroyer Mode, Fear of Failure, and Not Feeling It. Here are the cliff notes:

Begin-get out in the gloom and work your ass off

Weakness-everyone has weakness, work your butt off and fight every day to get better, don’t accept weakness as a final destination

Destroyer Mode-Q power, get some

Fear of Failure-fear of failure can and should motivate you however be most afraid of doing nothing

Not Feeling It-go anyway, get it done, the only thing you should procrastinate is procrastination.

Thanks for the invite to Q Flintstone. It was what I needed. I should have done this a long time ago. Glad I have been around HIMs to keep me somewhat involved even though I have not been very visible.



Hollywood 2/22/21

C’mon sweeties, a little rain won’t hurt you.  Only three started the week the right way.

Move to awning at school for warm up.  SSH and toy soldiers 20X, 15 cotton pickers.  Stay at shelter.  Start with three exercises, burpees squats and big boys.  10 times each, take lap around parking lot.  Do 9 and take a lap.  All the way to one.  Same thing again but new exercises, suspension merkins lunges each leg and american hammers.  Got to five and called time. Pledge.

Moleskin:  we are called to invigorate male leadership.  Saturday numbers running really good for most part.  Maybe time to look at new Saturday AO in a place of need?  Numbers seem strong enough to plant.  YHC willing to have the conversation and take some action.

Announcements: Strides of March coming up, need ruckers  to fill out team for Mortimer (contact Pilgrim).

Prayer requests:  People of Texas, Freon M with eye surgery, Red Ribbon brother and sister in law

YHC took us out

Always an honor


Healthy body

Pappy asked me a couple weeks ago if I’d Q the Sword today, and I said yes, knowing I have been the king of the fartsack for a while, but hoping it would help! And it did, it got me out of the bed, and pushed me to get into the Word! When Pappy asked, he told me the theme right now at the Sword is the Body of Christ “ the church”! So I went with Ephesians 4:16- the ESV- “ From whom the whole body, joined and held together by every joint with which it is equipped, when each part is working properly, makes the body grow so that it builds itself up in love.

The NLT- He makes the whole body fit together perfectly. As each part does its own special work, it helps the other parts grow, so that the whole body is healthy and growing and full of love.

If we have been saved, if we are followers of Christ? Then we are part of the body of Christ, the church!

Once we are part of this body, we are being equipped to do a job, each part has a special job! We need and depend each other, so that each part can function properly. Each part is different, but has one goal, to glorify God!!

When I was studying, I was thinking about a marathon runner, he is one body with many parts! Who’s goal is finishing the race, 26.2 miles!! If one part on this runner isn’t working properly, the whole body feels it! When a part is weak or hurt, it affects the runner, no matter how small or insignificant the part may be, it’s important! Sometimes a body part has to work harder to make up for the weaker part, and in turn can get hurt itself! God has placed a special calling on each of us, and it’s important that we walk in a manner worthy of that calling!

I am thankful for strong parts that carry the load when I am weak!

Announcement- several runs coming up, and a CSAUP

Prayer request- Big Pappy and family, SA and family, Montross mom, Wichita’s mom, each other

Pappy thank you for asking, and letting me lead this morning!

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