Fitness, Fellowship, Faith

Day: January 22, 2024

Lifeline 1/22/24

5 PAX Braved the cold temps and icy terrain at Life Church.  Mosey the long way around the parking lot to back of Church

COP – IC

SSH, LSSQ, Imperial Walkers, Hillbillies, Willie Mays De Hays, Mountain Climbers, Calf Stretches and a brief Broga Session

The Thang:

Half mile Catch Me If You Can around parking lot with timer completing 5 Hand Release Merkins. Rifle carry block.

Line up at the end of parking lot side by side for Gassers.  The timer ran down/back X2 and called out the exercise for the other PAX to complete before he started running. Completed 3 Rounds

Half mile Quick 6 around the parking lot to the back of Church while Rifle Carrying block.

Completed Pinocchio to the tune of Black Betty. All PAX on their backs shoulder to shoulder and passed around 50lb sandbag clockwise and counterclockwise staying active with Flutters and Freddie Mercury while bag is being handed from PAX to PAX

Hustled back to the blocks for a round of Irkins and Squats to the tune of Bring Sally Up/Down

Stack blocks back up and all you got to the Flag for a round of Cheddar Shredder

COT

Announcements included new date for Rice and Beans and Cherie Berry has a VQ coming up next Monday!  CSAUP in Mint Hill Feb 17th to honor a fallen F3 brother Gremlin.  Contact me for details.

Prayed out and as always, it’s a pleasure to lead Gentlemen!

Sandlot 1.22.2024

Disclaimer:
Pledge:
Cold, off to Martha’s.

In between about 2.5 miles we:
Curled/O/H Press/Squat/Blockie/maybe something else with cinder blocks.  Multiple, multiple rounds.

Modified Partner Triple Nickel:
Dips on side 1, 5 booyah merkins in the middle, block curls on side 2.  5/5/5

4 corners:
10/20/30/40
Merkins/Heel Raises/Squats/Flutters
(above modified for time)

Super duper shortest stent of Mary in F3 history.

Blocks back to Pelicans.

Time:

Announcements:
Convergence 2/10 Folsom Winternationals

Prayers:
Mason and Cherry families

Honored
Linus

The Man Beside You

We say all the time that you’re not only posting for yourself, but to also be there for the man beside you. At Crossroads on Sunday, this principal was in full effect.  On the eve before what was projected to be a morning in the low teens, Mayor reached out on Slack for a “pacer” for his training run. He had two PAX hard commit to being there for him and both helped him achieve his goal. That’s some HIM stuff. Shout out to Bedpan and Wojo for the strong work and leadership by example. Freight also had a run goal he had to meet, but he took off so fast that nobody could catch up to him and pace him. He smoked his goal as well.

 

11 PAX in total for a cold run and a Qsource discussion on Language.

Prayers for Sarlaac, Turtleman, Luke Newsome, Gumby, Gumby’s neighbor, Wojo’s dad, Bubba Sparxx, Ball Joint, Seuss’ dad, Bedpan co-worker.  Praise for family of Mayor’s co worker who got good test results

 

YHC took us out

I’m Broke

When it’s 16 degrees just keep movin 🤙🏻

Warmups-

  • SSH- 20
  • Low Slow Squats -15
  • Gravel pickers-10
  • 22 for the Vets
  • STRETCHING

Pledge 🇺🇸

Mosey to the Blocks…

Triple Nickel- 5 Thrusters w/ Blocks 5 American Hammers w/ Blocks Take a lap… 5 rounds

Mosey to lower lot… Sheldon Cooper

10 Burpees, 10 Squats , 10 Merkins , 10 BBs then a lap… all the way to 1 rep each …

Mosey back to start…

Announcements-

  • Pushing rock challenge
  • Folsom nationals February 10th

Prayer Request:

Huck

Turtleman

Jackson Hall

Oompa

Hester Family

Balljoint

Keyser Soze was right, but what are you gonna do about it?

There were three runners and one fartleker who was voluntold to Q… Work was done for at least 30 minutes or more by most of those in attendance. 

Ephesians 6:11 Put on the full armor of God, so that you can take your stand against the devil’s schemes.

We recently did the Ruck Squad shirt. The design was loosely based off the movie, “The Usual Suspects”. I won’t spoil the movie if you haven’t seen it… but it’s a good one if you haven’t seen it.

In the movie there is a character known as Keyser Soze. He says this iconic line: “The greatest trick the devil ever pulled was convincing the world he did not exist.”. A recent Gallup poll shows that only 59% of American adults believe in the devil. That’s a ten points drop since 2020. It’s crazy to think that anyone can look at all the misery happening in our world and NOT believe in the devil. But that’s the way Satan likes it.

So, how do we deal with the fact that Satan is alive and well in America and the world?

First, we need to read and believe in the Word.

Second, we need to apply the weapons we’ve been given. We put on the breastplate of righteousness, notch that belt of truth, put on the helmet of salvation, cinch up the shoes of peace, pick up the shield of faith, and wield the sword of the Spirit (which is the Word of God). This is all covered in Ephesians 6:14–17.

You might have read about, or heard of this armor before, but have you ever noticed that the armor is all offensive? It’s all designed for a frontal assault. This means we take the fight to the enemy. We get angry and we get on our knees. We release the power of heaven in our homes, on our families, and against the hellaciouos barrage of arrows the enemy fires at us.

The spiritual armor of God does you no good if its simply gathering dust, or if you are running from the battle. By the way, running from the battle leaves your backside completely exposed. You can’t just sit tight and wait for the enemy to attack. You have to get in the Word; charge at the enemy through prayer; Commission the armies of heaven (the Holy Spirit and His angels)to fight for you.

Whether you want to believe it or not, the battle is real. We must stand and fight for our family, for our friends, and for ourselves.

 

Prayer Requests/Praise Reports:
– Pray for Broke’s co-worker’s son.  He was in a car accident and is in the ICU on a vent. They suspect brain damage, but won’t know until then can remove him from the vent. Today is the day they are planning on this. Pray for that family and this situation.
– Pray for Wirenut’s M… something about a fracture
– Pray for Bubba Sparxxx and his recovery from surgery

Continue to pray for:
– Jackson Hall
– Huckleberry – though, sounds like he got a good resent report from Doctors.
– Stogie’s M is doing better from the spinal epidural for herniated discs and compressed neck.
– She’s supposed to go back to the doctor next week for further instructions, but the pain is coming back and she needs to start physical therapy asap.

 

F3 Mount Hollywood – January 22, 2024

Good morning. We had seven PAX brave the 21 degree weather at Mount Hollywood this morning.

Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
We took two laps around the parking lot.

Next we stacked our WARM UP exercises:

  • 20 SSH, then sprint a row in the parking lot.
  • 20 SSH, 20 Squats, then sprint a row in the parking lot.
  • 20 SSH, 20 Squats, 20 Mountain Climbers, then sprint a row in the parking lot
  • 20 SSH, 20 Squats, 20 Mountain Climbers, and 20  merkins

Next we took a stroll toward East Glendale Avenue and did a Burpee / Merkin Ladder

  • Each pax would run up the hill to the light pole and perform 1 burpee and and run back and repeat this until they did 5 burpees.
  • Next the pax would do the same run, but perform 6 merkins and so forth until we go to 10 merkins.

From there we did Four Corners in Mount Holly.

  • Corner #1: 10 Carolina Dry Docks
  • Corner #2: 10 Carolina Dry Docks, 20 Lunges
  • Corner #3: 10 Carolina Dry Docks, 20 Lunges, 30 Flutter Kicks
  • Corner #4: 10 Carolina Dry Docks, 20 Lunges, 30 Flutter Kicks, and 40 Seal Jacks.

In all, we got close to 3 miles in on a cold morning.

ANNOUNCEMENTS:
Pushing the Rock Challenge begins on February 1. Keep an eye out on slack for details.
F3 Winter Nationals at Folsom on Saturday, February 10. All other AO’s closed.
F3 Rock Hill is hosting the Rooster on Saturday, March 3.

PRAYERS:
Pillager’s mother in law is having a scan today for kidney issues.
Bubba Sparxxx had surgery Friday.
Remember the PAX on our IR and on the Prayer Channel.

Aye,
Radar

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