F3 Gastonia

Fitness, Fellowship, Faith

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“I Heard Him”

December 31, 2020 / / 0 Comments

YHC celebrated a birthday, F3 style, and all reps were know, so the only thing left to do was push the rock, and 15 HIMs showed up.

W/U after the pledge: Merkins x12 I/C, SSH x29 I/C, immediate calls for a petition to remove YHC from the MHC.

Continue the w/u with a mosey of the Termite Mile. At each stop sign (2) do 12 burpees and 29 squats, and at each round-a-bout (s) do 12 burpees and 29 squats.

Finish the w/u at the loading dock with 12 diamond merkins and 29 hand release merkins.  The MHC becomes move vocal, but YHC carries on.

A quick mosey to the main parking lot for a little island hopping. There are 15 full islands (some are peninsulas and do not count!) in this section of the lot, so the PAX was directed to jump lunges, escalator style (1 each leg at the 1st island, 2 each leg at island #2, etc.). No walking, running, nor Nurring between the islands, only bear crawls, crab walks, and lunge walks allowed (Omaha for karaoke on the last row).

Mosey back to the start where YHC called for 8 contra burpees (increasing merkins with each burpee), which gave the PAX a total of 56 for the morning. A little time left for some Mary, reps of 12 or 29 only, no burpees of any flavor allowed. Sargento called out LBCs, 12 i/c. Nutria called for Nolan Ryans. 15 i/c were called out before the switch… Sargento was quick to catch Nutria’s error. However, Nutria “kindly” reminded everyone that he had indeed heard YHCs rep request, and promptly called out the final 14 i/c.

Time was called.

Announcements: Coconut Horse 10 mile ruck/run on the 1st, Downtown open Friday (Pockets w the Q), Convergence at Folsom on the 9th beginning at 7am.

Prayer Requests for Tiger’s family, Flintstone’s family, YHCs daughter, Sister Act, and El Tigre’s brother-in-law.

Namorama, where YHC officially joined Club 56.

Tiger took us out.

It was an honor and a privilege to lead – Orangeman

3rd F- December 31

December 31, 2020 / / 0 Comments

Proverbs 31

Sayings of King Lemuel

31 The sayings of King Lemuel—an inspired utterance his mother taught him.

2 Listen, my son! Listen, son of my womb!
    Listen, my son, the answer to my prayers!
3 Do not spend your strength[a] on women,
    your vigor on those who ruin kings.

4 It is not for kings, Lemuel—
    it is not for kings to drink wine,
    not for rulers to crave beer,
5 lest they drink and forget what has been decreed,
    and deprive all the oppressed of their rights.
6 Let beer be for those who are perishing,
    wine for those who are in anguish!
7 Let them drink and forget their poverty
    and remember their misery no more.

8 Speak up for those who cannot speak for themselves,
    for the rights of all who are destitute.
9 Speak up and judge fairly;
    defend the rights of the poor and needy.

Epilogue: The Wife of Noble Character

10 [b]A wife of noble character who can find?
    She is worth far more than rubies.
11 Her husband has full confidence in her
    and lacks nothing of value.
12 She brings him good, not harm,
    all the days of her life.
13 She selects wool and flax
    and works with eager hands.
14 She is like the merchant ships,
    bringing her food from afar.
15 She gets up while it is still night;
    she provides food for her family
    and portions for her female servants.
16 She considers a field and buys it;
    out of her earnings she plants a vineyard.
17 She sets about her work vigorously;
    her arms are strong for her tasks.
18 She sees that her trading is profitable,
    and her lamp does not go out at night.
19 In her hand she holds the distaff
    and grasps the spindle with her fingers.
20 She opens her arms to the poor
    and extends her hands to the needy.
21 When it snows, she has no fear for her household;
    for all of them are clothed in scarlet.
22 She makes coverings for her bed;
    she is clothed in fine linen and purple.
23 Her husband is respected at the city gate,
    where he takes his seat among the elders of the land.

24 She makes linen garments and sells them,
    and supplies the merchants with sashes.
25 She is clothed with strength and dignity;
    she can laugh at the days to come.
26 She speaks with wisdom,
    and faithful instruction is on her tongue.
27 She watches over the affairs of her household
    and does not eat the bread of idleness.
28 Her children arise and call her blessed;
    her husband also, and he praises her:
29 “Many women do noble things,
    but you surpass them all.”
30 Charm is deceptive, and beauty is fleeting;
    but a woman who fears the Lord is to be praised.
31 Honor her for all that her hands have done,
    and let her works bring her praise at the city gate.

 

Read that last verse again.  Pray for the upcoming year.  There will be highs and lows for sure.  Whatever the new year holds, God also holds.  We have no promise that it will be easy, but that is part of the reason we do what we do.  Happy New Year men!

Tiger

Cold Pub

December 31, 2020 / / 0 Comments

8 men at the last Pub of 2020.  It was real simple, we ran.

Announcement: 10 miler tomorrow, Convergence at Folsom on January 9th.   New modified Q source starting at the Coconut Horse on January 10th.

Prayer requests: Linus’ family, Stroganoff’s family, Broke and family, Gold Digger and his M, Sister Act

Def Leppard took us out in prayer.

Philippians 4:13

Huckleberry

Close Call

December 30, 2020 / / 0 Comments

8 of us got a little better and were grateful Slaw escaped a close call.

Be safe out there.

 

Prayer Request

  • Barrell Racer
  • Sparky
  • Sister Act
  • All those on IR

Announcements

  • 10 for 10 on Friday at the Coconut Horse
  • Convergence Folsom Jan 9

Colossians 4:2 – Continue steadfastly in prayer, being watchful in it with thanksgiving.

Big Pappy

Teamwork makes the dream work

December 30, 2020 / / 0 Comments

4 Pax, no Q, a moonlit sky and a thirst for muscle disruption were the ingredients for the special on the menu Tuesday morning. No wasted time, thought or worry, we went right to it. All agreed, 25 reps per exercise callout. Depending on your stance, we circled clockwise to begin the procession for the next 44 minutes.

Pledge

25 reps per callout, in no particular order.

Moroccan Nightclubs
Shoulder Taps
Merkins
Derkins
Calf Raises
Box Cutters
Burpies (5)
Curls
Squats
Bent Rows
Farmer Pulls
Dips
LBCs
American Hammers
Big Boy Sit Ups
3 Laps parking lot
Dying Cockroaches
Plank Jacks
Mountain Climbers
Shoulder Press
Tricep Extensions
Incline Merkins
Overhead Pulls
Supermans

3rd F – December 30

December 30, 2020 / / 0 Comments

Proverbs 30

Sayings of Agur

30 The sayings of Agur son of Jakeh—an inspired utterance.

This man’s utterance to Ithiel:

“I am weary, God,
    but I can prevail.[a]
2 Surely I am only a brute, not a man;
    I do not have human understanding.
3 I have not learned wisdom,
    nor have I attained to the knowledge of the Holy One.
4 Who has gone up to heaven and come down?
    Whose hands have gathered up the wind?
Who has wrapped up the waters in a cloak?
    Who has established all the ends of the earth?
What is his name, and what is the name of his son?
    Surely you know!

5 “Every word of God is flawless;
    he is a shield to those who take refuge in him.
6 Do not add to his words,
    or he will rebuke you and prove you a liar.

7 “Two things I ask of you, Lord;
    do not refuse me before I die:
8 Keep falsehood and lies far from me;
    give me neither poverty nor riches,
    but give me only my daily bread.
9 Otherwise, I may have too much and disown you
    and say, ‘Who is the Lord?’
Or I may become poor and steal,
    and so dishonor the name of my God.

10 “Do not slander a servant to their master,
    or they will curse you, and you will pay for it.

11 “There are those who curse their fathers
    and do not bless their mothers;
12 those who are pure in their own eyes
    and yet are not cleansed of their filth;
13 those whose eyes are ever so haughty,
    whose glances are so disdainful;
14 those whose teeth are swords
    and whose jaws are set with knives
to devour the poor from the earth
    and the needy from among mankind.

15 “The leech has two daughters.
    ‘Give! Give!’ they cry.

“There are three things that are never satisfied,
    four that never say, ‘Enough!’:
16 the grave, the barren womb,
    land, which is never satisfied with water,
    and fire, which never says, ‘Enough!’

17 “The eye that mocks a father,
    that scorns an aged mother,
will be pecked out by the ravens of the valley,
    will be eaten by the vultures.

18 “There are three things that are too amazing for me,
    four that I do not understand:
19 the way of an eagle in the sky,
    the way of a snake on a rock,
the way of a ship on the high seas,
    and the way of a man with a young woman.

20 “This is the way of an adulterous woman:
    She eats and wipes her mouth
    and says, ‘I’ve done nothing wrong.’

21 “Under three things the earth trembles,
    under four it cannot bear up:
22 a servant who becomes king,
    a godless fool who gets plenty to eat,
23 a contemptible woman who gets married,
    and a servant who displaces her mistress.

24 “Four things on earth are small,
    yet they are extremely wise:
25 Ants are creatures of little strength,
    yet they store up their food in the summer;
26 hyraxes are creatures of little power,
    yet they make their home in the crags;
27 locusts have no king,
    yet they advance together in ranks;
28 a lizard can be caught with the hand,
    yet it is found in kings’ palaces.

29 “There are three things that are stately in their stride,
    four that move with stately bearing:
30 a lion, mighty among beasts,
    who retreats before nothing;
31 a strutting rooster, a he-goat,
    and a king secure against revolt.[b]

32 “If you play the fool and exalt yourself,
    or if you plan evil,
    clap your hand over your mouth!

33 For as churning cream produces butter,
    and as twisting the nose produces blood,
    so stirring up anger produces strife.”

Pray for M’s and 2.0s

Tiger

WAR!

December 30, 2020 / / 0 Comments

EZ joined YHC for a short mosey around the block to get the blood moving.  When 0530 hit, 6 more had already won the war against the fartsack to emerge from the gloom to prepare for war.

No FNGs were present and apparently YHC hadn’t scared off Monday’s FNG, Sausage, as he too was among the gathered.

No FNGs = No disclaimer, No warnings, No nothing….lets get to it.

We worked our way through a Tesla style warmup, concluding with 15 merkins.  If you don’t know what that is, go ask Uncle Ted or better yet, attend one of his workouts.

Mosey to Fidelity Bank via Old Neal Hawkins Rd for some war with the Deck-o-Death.

2 teams of 4

A member of each team draws a card.

High card wins. – Do it the F3 way
Low card – Face value.
Ties – Do Both F3 way.

After each member of the team goes, mosey around the bank before starting another round.

Can’t recall exactly how many times we got through,.. When time got short, the cards were gathered and we slipped out the back to get to the “Flag” on time.

(Pay no attention to the suspicious white car, nor the fat cat that had appeared at the rear of the bank)

Wedged in the Pledge of Allegiance and that is time.

 

Announcements:

  • F3 10 Year Celebration at Metro 1/1
  • 10 Miler on 1/1 at Coconut Horse COT @ 0800  (Downtown will be open as normal – Pockets with Q)
  • Convergence 1/9 @ Folsom 0700

Prayer Requests:

  • Linus’ family at loss of FIL.
  • Family Members
  • Those with Covid

 

YHC took us out.

 

Watts Up Powering Down

FroIVing

December 29, 2020 / / 0 Comments

13 posted at Folsom on a fine Tuesday morning. This is what we did.

Warmup:

SSH x 20 ic

High knees

Butt kickers

High knees

Butt kickers

Merkins x 10 ic

Grab a block, head to the tennis courts, and line up on the line

Tha Thang:

21, 15, 9

3 exercises, 3 rounds, reps for each round 21, 15, 9.

Run a lap, 21 reps of each, run a lap, 15, run a lap, 9, run a lap

Exercises were starting at the line Thrusters. Rifle carry your block three courts and do curls. Rifle carry your block three more courts and do french curls. Rifle carry your block back 6 courts and run your lap.

Once that was done we did 10 burpee block jump overs.

Lets run 21, 15, 9 again. Exercises were alternating block merkins, KB Swings, Alpos.

We finished this just in time.

COT:

Pledge

Announcements-10 miles for 10 years this Friday at the coconut horse route. Bring clean and gently used blankets or throws for donation and bar soap. Start whenever you need to COT at 0800. Convergence at Folsom 1/9.

Prayer-Witchita took us out

Moleskin:

YHC watched Froning on Netflix yesterday and got all fired up! I’ve been watching a lot of fitness docs lately and that usually happens. I watched one about ultra trail running the other week and had my mind all but made up until the next time I ran and remembered I hate it. Either way this morning was still great and I need more like this. Everyone was pushing and barely even talked(even me). All I heard was grunting which made me believe people were getting after it.

3rd F – December 29

December 29, 2020 / / 0 Comments

Proverbs 29

29 Whoever remains stiff-necked after many rebukes
    will suddenly be destroyed—without remedy.

2 When the righteous thrive, the people rejoice;
    when the wicked rule, the people groan.

3 A man who loves wisdom brings joy to his father,
    but a companion of prostitutes squanders his wealth.

4 By justice a king gives a country stability,
    but those who are greedy for[a] bribes tear it down.

5 Those who flatter their neighbors
    are spreading nets for their feet.

6 Evildoers are snared by their own sin,
    but the righteous shout for joy and are glad.

7 The righteous care about justice for the poor,
    but the wicked have no such concern.

8 Mockers stir up a city,
    but the wise turn away anger.

9 If a wise person goes to court with a fool,
    the fool rages and scoffs, and there is no peace.

10 The bloodthirsty hate a person of integrity
    and seek to kill the upright.

11 Fools give full vent to their rage,
    but the wise bring calm in the end.

12 If a ruler listens to lies,
    all his officials become wicked.

13 The poor and the oppressor have this in common:
    The Lord gives sight to the eyes of both.

14 If a king judges the poor with fairness,
    his throne will be established forever.

15 A rod and a reprimand impart wisdom,
    but a child left undisciplined disgraces its mother.

16 When the wicked thrive, so does sin,
    but the righteous will see their downfall.

17 Discipline your children, and they will give you peace;
    they will bring you the delights you desire.

18 Where there is no revelation, people cast off restraint;
    but blessed is the one who heeds wisdom’s instruction.

19 Servants cannot be corrected by mere words;
    though they understand, they will not respond.

20 Do you see someone who speaks in haste?
    There is more hope for a fool than for them.

21 A servant pampered from youth
    will turn out to be insolent.

22 An angry person stirs up conflict,
    and a hot-tempered person commits many sins.

23 Pride brings a person low,
    but the lowly in spirit gain honor.

24 The accomplices of thieves are their own enemies;
    they are put under oath and dare not testify.

25 Fear of man will prove to be a snare,
    but whoever trusts in the Lord is kept safe.

26 Many seek an audience with a ruler,
    but it is from the Lord that one gets justice.

27 The righteous detest the dishonest;
    the wicked detest the upright.

Pray for kotters and sad clowns.  Reach out to one of the former, EH one of the latter

Tiger

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