Day: February 15, 2024

My sermon notes didn’t hold together really well in the rain and I couldn’t get the iPad out to share specifically what I wanted to share during 3rd F. Notes were from City Church’s sermon on 2/11 (Pastor Spargo). The focus was on leadership. Lead at home. Lead at work. Lead in our community.

The Encouraging Word:

“Stop Following and Start Leading” Ephesians 4:17-20

2 Reasons We Need Godly Leaders:

1. Everything rises and falls on leadership. (Provers 11:14)
2. There is a shortage of servant leadership today. (Romans 6:13)

4 Things a Leader must know:

1. You must know your identity. (Hebrews 11:24)
   • Success is being who God made you to be. (John 8:14)
2. You must accept responsibility. (Proverbs 22:13; Hebrews 11:25)
   • Two Facts about Responsibility (Romans 14:12):
     • I can’t blame others for the direction of my life.
     • I can’t live off of other’s spiritual commitment to Christ.
3. You must set priorities. (Job 34:4; Hebrews 11:26; 1 Corinthians 10:23)
4. You must focus on eternity. (Colossians 3:1-2; Hebrews 11:27; Hebrews 12:2)

Good times out there this morning with most of the jokes coming at Orangeman’s expense.  After all, during the warm up he did say, “I float better with a ‘pool boy’ between my legs.”  Nuff said.

As the jokes continued we did some bear crawls, nur, and Lt. Dan’s up the hill with dips, step ups and derkins or inclined merkins as our reward for getting to the top of the hill.  Moseyed, stopped for 100 squats and 100 LBC, moseyed to the bridge wall for wall-sits and dirty hookups.  Continued to mosey to the basketball courts for another 100 squats and 100 LBCs.  Back to the flag for 5 minutes of stretching.

Bubba Sparxxx and Montana coming back strong from their respective surgeries, well done men!

Reminder about Q school on March 2nd and the 2nd F lunch being moved to Pita Wheel in Belmont.

Prayers for Bubba Sparxxx, Montana, Jane Fonda, Breaker’s aunt Gainelle, Virus’ father-in-law, Orangeman’s three friends, PAX who we haven’t seen lately…..reach out to them and encourage them to come back out.

~I’m Anchorman, you stay classy Gastonia.

Orangeman’s “Pool Boy”…..AKA “Pull Buoy”

Welp, it’s happened again! Tesla stole another Q! In this case, it was a legit emergency and YHC stood up and took it. Hot Corner where were you today? So, when he didn’t show YHC just took it up and took it to the dirt field, not the pavement.  Being is it was Ash Wednesday it was time to get in the dirt because we came from dirt and will become that in our physical sense! So, there was a definite symbolism to what we did. Here’s how it went:

COP

SS-burpees X 5

IWs X 20

Dirt pickers X 20

Tesla Stretches

Mtn. Climbers X 20

4 corners from the middle

Middle: 2 burpees

1st corner: 10 HR merkins

2nd corner: 10 HR merkins + 10 squats

3rd corner: 10 HR merkins + 10 squats + 10 CDDs

4th Corner: 10 HR merkins + 10 squats +10 CDDs + 10 Big boys

Return to the middle after each corner and do the 2 burpees.

Down to the end of the field:

1st pole, middle, end of field sprints/suicides

1st set: Merkins, 5X, 10X, 15X, Skip back

2nd set: Jump squats, 5X, 10X, 15X, skip back

3rd set: Mike Tysons, 5X, 10X, 15X

Over to the benches:

Dips, step-ups, dirkins, inclined big boys

1st set: 10X each, run a hot lap

2nd set: 15X each, burpee broad jump across the field, mosey back halfway and do a 5X chop-chop burpees

Bear Crawl Slalom! Across the field. Had a first timer here. He learned the ropes!

10 SSH

Back to the center for more chop-chops!

Over to the benches to finish up.

Last act: 3 minute plank: Symbol of the Passion of the Christ at the end of Lent.

NMM:

We had mostly a group of veterans but one newbie that had never done BCS. Got everyone on the dirt today to the point we tracked a bunch of mud and dirt into Floyd and Blackies. They probably thought about kicking us out.

I like the dirt. Grew up hands in the dirt. Its natural. And its where came from and where we will return to. Lent teaches us that. The last 3 act was all about what Christ went through to save us from ourselves. Which in a way is what F3 does for us all.

We’re all better in the group, the team, the movement. If we’re OYO, we just get picked off eventually and return to our lowest common denominator. Let’s stick together guys. We can accomplish a lot if we do that.

Tesla

Weather: comfortable

Shout out to Slaw running a sub 8 mile, Haze also had his fastest mile.

Stay safe this week many runners will be out of town running .

Great turn out this morning. We began with a warm up and introducing ourselves to Hei Hei (?)

Ampitheatre Austrailian Mountain Climbers, Monkey Humpers, Dips 10 each 5x

off to the blocks for some Curls, Squat Thrust, and tri cep extensions. 10 each then mosey to the light and do 5 burpees

5x

Tabada time 40 of work and 20 of rest

Several exercises to help get those abs and other muscles ready for Valentines.

The  Bed Pan is full

It was a nice Valentine’s , morning

We started with a “traveling” warm up running about a half mile stopping periodically to do a few exercises.

We made our way to the center of the ball fields for a Flower Bouquet, we did 12 big boys at the concession stand then ran out to the end of the fields and did 12 jump squats, ran back, took a lap around the concession stand then repeated for the other two fields.

We then mosied over to the parking lot and did t rounds of Pala Abduls with bear crawls and Mike Tysons, then lunge walks and squats.

Next we headed over to the picnic shelter and did 5 rounds of : 10 step ups, 10 dips, 10 derkins, and 10 split squats, each round was followed by a lap out and back to the parking lot.

That left just enough time to run some “Racoon Crawls” down the length of the picnic tables and back, they were a hit, I hate you missed it.

Then back to COT for announcements and Prayer!

Today I Q’ed and we did the following:

Warm-up and mosey to blocks.

WOD: 5-10-15-20 ascent of thrusters, alpo’s, and side to side merkins. After each round, run a lap around stables.

second round, same rep scheme but block press, WWIII, and windshield wipers.

Took it back to COT for 2 min of big boys.

Shout out to Rugged Ron and his unbreakable heart. Praying for you, Stogie!

Rucked. Plus extra ruck.

49 minutes. Tube says we do burpees for every minute late. Who want the burpees?