Fitness, Fellowship, Faith

Day: July 18, 2022

Courthouse 4 Corners and an AMRAP PURGE

Well it was another hot humid July morning here in Dallas NC. As I make my long and tedious 3 min. trek to Clonninger Park (AKA: Old School) I’m still contemplating the severity of the WOD we’re bout to do. As I pull into the parking lot I see a few regulars and a couple not so regulars glad to have you guys.

No FNGs covered the F3 core principles quick warmup and we’re off moseying towards the Ol Courthouse Square.

The Thang.
4 Corners round the square.
Round 1 – 5 Burpees each corner.
Round 2 – 10 Big Boys each corner.
Round 3 – 15 Lunges each corner.
Round 4 – 20 HR Merkins  each corner.
Round 5 – 25 Squats each corner.
Round 6 – 30 LBCs each corner.
Round 7 – repeat all previous work at each corner.

While finishing up last reps at last corner I noticed that we were ahead of schedule that’s great.

Mosey back to the flag for a Team Block AMRAP finisher circuit. One man pumping out reps with the blocks the other block carries 20 meters and back.

Round 1 OHP.
Round 2 Squats.
Round 3 Curls.
Round 4 Incline Merkins.

And Time.

This BB is a few weeks late so I’ll forgo the formalities and just say we circled up spoke our minds and finished up in a COT with Prayers, Announcements, and The Pledged.

Great workout men now let’s do what we do best on Saturday. Eat!

Before we left while closing up my truck and changing my nasty shirt I see a pale faced PAX exiting a Big Green Plastic Sauna AKA Port-A-Jon. I notice he has cleansed himself with a few nice Purges before eating. I don’t recommend this guys but as I’ve seen in a few photos and videos over past few week this appears to be apart of his normal Saturday routine. Maybelline I guess consistency is the key buddy keep up the hard work.

With that the it’s final bell. Schools Out.





5 runners out this morning.  4 hit the usual loop, 3 at the usual time.

YHC ran with JJ & DDC.  DDC told us he had just run Roan Mountain the day before, so he wasn’t in a hurry to go fast.  As soon as we reached the Gut Check, that all changed.  He was a blur, and JJ & YHC were left in his wake.  At the top of the hill he just kept rolling.  We pushed to keep up, but there was no keeping up with DDC today.  Strong work.

3 for Q Source today, beginning the third quadrant with Lead Right.  At the beginning, Roscoe asked if this was the chapter that said Hitler was an effective leader, but not a virtuous one and Jimmy Carter was a virtuous leader, but not an effective one.  Other than defining what makes one effective or virtuous, that was pretty much the chapter.

Tune in next week for more fun.

Yabba Dabba Doo

Stayin Alive

7 PAX rolled in to see what YHC was bringing after a week away on a mission trip up north.  Time flew as it always does with these things.  Here’s what we did:

The Thang

  • 10 x SSH (IC)
  • 10 x Don Quixotes (IC)
  • 10 x Hillbillies (IC)
  • 10 x Plank Jacks (IC)
  • 10 x Dying Cockroaches (IC)
  • 10 x Mike Tysons (IC)

Mosey to the center of the Labyrinth.

“But this is the Sandlot”

Fine, mosey to the center of the Sandlot.

We took the long way to stretch the legs out a little bit.  On our way YHC brought a bag, that those who’ve seen it often know was jump ropes.  We got to the flagpole in the middle, said the pledge, then cranked up this circuit:

  • 2 minutes x Jumping Rope (OYO)
  • Burpee Broad Jump down one of the “spokes” of the fields
  • 1 minute x Superman Pullups (OYO)
  • 1 minute x CDDs (OYO)
  • Mosey around the field and down the next spoke
  • 10 x Travoltas L (IC)
    • Roscoe quickly found the BeeGees and said it wouldn’t stop til we sang along
  • 10 x Travoltas R (IC)
  • 10 x Oblique Crunches L (IC)
  • 10 x Oblique Crunches R (IC)
  • 15 x Freddie Mercuries (IC)
  • 15 x Flutter Kicks (IC)

Repeato.  Well kind of.  Here was the next round

  • 2 minutes x Jumping Rope (OYO)
  • Zombie Walk down the next spoke
  • 15 x Mahktar Ndiayes (IC)
  • 10 x Merkins (IC)
  • Mosey around the field and down the next spoke

Jumped the gun, and went right back to rope jumping as time was running out, but we got in what we were trying to get in regardless

  • 2 minutes x Jumping Rope (OYO)
  • 10 x Travoltas L (IC)
  • 10 x Travoltas R (IC)
  • 10 x Oblique Crunches L (IC)
  • 10 x Oblique Crunches R (IC)
  • 15 x Freddie Mercuries (IC)
  • 15 x Flutter Kicks (IC)

Mosey back to Pelicans.  A little bit of time to finish a couple things.

  • Duck Walk the length of the Pelicans
  • Mosey back to the flag
  • 10 x Superman Pullups (IC)

And that was all we had time for.  The Weinke was more full than that, but I guess good things take time.

Prayer Requests:

  • Watts Up & Family
  • Whoopee & Family
  • Purple Haze & Family
  • Captain Stubing’s M’s Grandma
  • Roscoe’s M


  • Blood Drive – 8/10
  • New Shirt Order for Prison Break and Gashouse (Colors)
  • 2nd F Lunch, F3 Dads, Tubing Trip

Good to be back.  Thanks y’all.

Yabba Dabba Doo

Stargazers in Cadence!

We had a couple little ‘uns, a Kotter, and the rest (like the original “Gilligan’s Island” theme song). Some rucked – others ran. We all got a little better, trying to start our week off right.



By now, unless you live under a rock with no internet access, you have seen these images from the Webb space telescope (kind of like the Hubble Telescope from back in our day).

It’s funny… this one doesn’t look like much. They say it’s like looking at a grain of sand and yet there’s all these different galaxies. I get that it’s amazing, but this other one, I think, look cooler. It’s like something from Guardians of the Galaxy or some unreal, sci-fi movie.

A comparison of a Hubble Space Telescope image and a simulated James Webb Space Telescope image. The new telescope will peer deeper into the most ancient universe.

The God who created this… made us and loves us. He created us to worship Him, sure. But he gave us free will. Like, it fries my brain that He knows who will choose Him and who won’t and how our lives will be. But I feel like our lives are like a “choose your own adventure” book. Do any of ya’ll know what I am talking about? I was the sneaky kid who used to try to use these books for book reports in school. You read so much of the book and then it comes to a decision. “Do you follow the animal into the dark cave, or do you continue on the trail you have been on?”. If you go into the cave, turn to pages 68… “Oh no! you were eaten by vampire bats! or mauled by bears! The End!”.

We have a choice whether to love and serve God or not. God cared enough to give us that, but to also be there for us whether we want Him or not. Through his sovereignty.

Luke 12:6-7

6 Are not five sparrows sold for two pennies?[a] And not one of them is forgotten before God. 7 Why, even the hairs of your head are all numbered. Fear not; you are of more value than many sparrows.

Exodus 3:13-16… says,

“13 Then Moses said to God, “If I come to the people of Israel and say to them, ‘The God of your fathers has sent me to you,’ and they ask me, ‘What is his name?’ what shall I say to them?” 14 God said to Moses, “I am who I am.”1 And he said, “Say this to the people of Israel: r‘I am has sent me to you.’ ” 15 God also said to Moses, “Say this to the people of Israel: ‘The Lord,2 the sGod of your fathers, the God of Abraham, the God of Isaac, and the God of Jacob, has sent me to you.’ This is tmy name forever, and thus I am to be remembered throughout all generations. 16 Go and ugather the elders of Israel together and say to them, ‘The Lord, the God of your fathers, the God of Abraham, of Isaac, and of Jacob, has appeared to me, saying, v“I have observed you and what has been done to you in Egypt…”

The sovereignty of God is the fact that he is the Lord over creation; as sovereign, He exercises His rule. This rule is exercised through God’s authority as King, His control over all things, and His presence with His people and throughout His creation. The divine name, Yahweh, expresses this sovereign rule over everything and against the claims of anyone else.

This is the being that created all of this… and He loves me and cares for me whether I deserve it or not (which I most certainly do not).

Psalm 104:5; Proverbs 30:4; Isaiah 40:12–14; Proverbs 8:24–29

– 2nd F Lunch – Noon – Wednesday, July 20th at Bubba 33’s in Gastonia
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River

Prayer Requests:
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Sparky MRI
– Gear Wrench’s brother
– Striper’s brother
– Big Pappy’s recovering from his last (3rd) bout with Tha Rona

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