F3 Gastonia

Fitness, Fellowship, Faith

Page 483 of 917

3rd F – December 26

26 Like snow in summer or rain in harvest,
    honor is not fitting for a fool.
Like a fluttering sparrow or a darting swallow,
    an undeserved curse does not come to rest.
A whip for the horse, a bridle for the donkey,
    and a rod for the backs of fools!
Do not answer a fool according to his folly,
    or you yourself will be just like him.
Answer a fool according to his folly,
    or he will be wise in his own eyes.
Sending a message by the hands of a fool
    is like cutting off one’s feet or drinking poison.
Like the useless legs of one who is lame
    is a proverb in the mouth of a fool.
Like tying a stone in a sling
    is the giving of honor to a fool.
Like a thornbush in a drunkard’s hand
    is a proverb in the mouth of a fool.
10 Like an archer who wounds at random
    is one who hires a fool or any passer-by.
11 As a dog returns to its vomit,
    so fools repeat their folly.
12 Do you see a person wise in their own eyes?
    There is more hope for a fool than for them.

13 A sluggard says, “There’s a lion in the road,
    a fierce lion roaming the streets!”
14 As a door turns on its hinges,
    so a sluggard turns on his bed.
15 A sluggard buries his hand in the dish;
    he is too lazy to bring it back to his mouth.
16 A sluggard is wiser in his own eyes

than seven people who answer discreetly.

17 Like one who grabs a stray dog by the ears
    is someone who rushes into a quarrel not their own.

18 Like a maniac shooting
    flaming arrows of death
19 is one who deceives their neighbor
    and says, “I was only joking!”

20 Without wood a fire goes out;
    without a gossip a quarrel dies down.
21 As charcoal to embers and as wood to fire,
    so is a quarrelsome person for kindling strife.
22 The words of a gossip are like choice morsels;
    they go down to the inmost parts.

23 Like a coating of silver dross on earthenware
    are fervent[a] lips with an evil heart.
24 Enemies disguise themselves with their lips,
    but in their hearts they harbor deceit.
25 Though their speech is charming, do not believe them,
    for seven abominations fill their hearts.
26 Their malice may be concealed by deception,
    but their wickedness will be exposed in the assembly.
27 Whoever digs a pit will fall into it;
    if someone rolls a stone, it will roll back on them.
28 A lying tongue hates those it hurts,
    and a flattering mouth works ruin.

Pray for public safety workers.

Tiger

3rd F – December 25

More Proverbs of Solomon

25 These are more proverbs of Solomon, compiled by the men of Hezekiah king of Judah:

It is the glory of God to conceal a matter;
    to search out a matter is the glory of kings.
As the heavens are high and the earth is deep,
    so the hearts of kings are unsearchable.

Remove the dross from the silver,
    and a silversmith can produce a vessel;
remove wicked officials from the king’s presence,
    and his throne will be established through righteousness.

Do not exalt yourself in the king’s presence,
    and do not claim a place among his great men;
it is better for him to say to you, “Come up here,”
    than for him to humiliate you before his nobles.

What you have seen with your eyes
    do not bring[a] hastily to court,
for what will you do in the end
    if your neighbor puts you to shame?

If you take your neighbor to court,
    do not betray another’s confidence,
10 or the one who hears it may shame you
    and the charge against you will stand.

11 Like apples[b] of gold in settings of silver
    is a ruling rightly given.
12 Like an earring of gold or an ornament of fine gold
    is the rebuke of a wise judge to a listening ear.

13 Like a snow-cooled drink at harvest time
    is a trustworthy messenger to the one who sends him;
    he refreshes the spirit of his master.
14 Like clouds and wind without rain
    is one who boasts of gifts never given.

15 Through patience a ruler can be persuaded,
    and a gentle tongue can break a bone.

16 If you find honey, eat just enough—
    too much of it, and you will vomit.
17 Seldom set foot in your neighbor’s house—
    too much of you, and they will hate you.

18 Like a club or a sword or a sharp arrow
    is one who gives false testimony against a neighbor.
19 Like a broken tooth or a lame foot
    is reliance on the unfaithful in a time of trouble.
20 Like one who takes away a garment on a cold day,
    or like vinegar poured on a wound,
    is one who sings songs to a heavy heart.

21 If your enemy is hungry, give him food to eat;
    if he is thirsty, give him water to drink.
22 In doing this, you will heap burning coals on his head,
    and the Lord will reward you.

23 Like a north wind that brings unexpected rain
    is a sly tongue—which provokes a horrified look.

24 Better to live on a corner of the roof
    than share a house with a quarrelsome wife.

25 Like cold water to a weary soul
    is good news from a distant land.
26 Like a muddied spring or a polluted well
    are the righteous who give way to the wicked.

27 It is not good to eat too much honey,
    nor is it honorable to search out matters that are too deep.

28 Like a city whose walls are broken through
    is a person who lacks self-control.

Pray for military members separated from families.

Tiger

3rd F – Proverbs 24

Saying 20

24 Do not envy the wicked,
    do not desire their company;
for their hearts plot violence,
    and their lips talk about making trouble.

Saying 21

By wisdom a house is built,
    and through understanding it is established;
through knowledge its rooms are filled
    with rare and beautiful treasures.

Saying 22

The wise prevail through great power,
    and those who have knowledge muster their strength.
Surely you need guidance to wage war,
    and victory is won through many advisers.

Saying 23

Wisdom is too high for fools;
    in the assembly at the gate they must not open their mouths.

Saying 24

Whoever plots evil
    will be known as a schemer.
The schemes of folly are sin,
    and people detest a mocker.

Saying 25

10 If you falter in a time of trouble,
    how small is your strength!
11 Rescue those being led away to death;
    hold back those staggering toward slaughter.
12 If you say, “But we knew nothing about this,”
    does not he who weighs the heart perceive it?
Does not he who guards your life know it?
    Will he not repay everyone according to what they have done?

Saying 26

13 Eat honey, my son, for it is good;
    honey from the comb is sweet to your taste.
14 Know also that wisdom is like honey for you:
    If you find it, there is a future hope for you,
    and your hope will not be cut off.

Saying 27

15 Do not lurk like a thief near the house of the righteous,
    do not plunder their dwelling place;
16 for though the righteous fall seven times, they rise again,
    but the wicked stumble when calamity strikes.

Saying 28

17 Do not gloat when your enemy falls;
    when they stumble, do not let your heart rejoice,
18 or the Lord will see and disapprove
    and turn his wrath away from them.

Saying 29

19 Do not fret because of evildoers
    or be envious of the wicked,
20 for the evildoer has no future hope,
    and the lamp of the wicked will be snuffed out.

Saying 30

21 Fear the Lord and the king, my son,
    and do not join with rebellious officials,
22 for those two will send sudden destruction on them,
    and who knows what calamities they can bring?

Further Sayings of the Wise

23 These also are sayings of the wise:

To show partiality in judging is not good:
24 Whoever says to the guilty, “You are innocent,”
    will be cursed by peoples and denounced by nations.
25 But it will go well with those who convict the guilty,
    and rich blessing will come on them.

26 An honest answer
    is like a kiss on the lips.

27 Put your outdoor work in order
    and get your fields ready;
    after that, build your house.

28 Do not testify against your neighbor without cause—
    would you use your lips to mislead?
29 Do not say, “I’ll do to them as they have done to me;
    I’ll pay them back for what they did.”

30 I went past the field of a sluggard,
    past the vineyard of someone who has no sense;
31 thorns had come up everywhere,
    the ground was covered with weeds,
    and the stone wall was in ruins.
32 I applied my heart to what I observed
    and learned a lesson from what I saw:
33 A little sleep, a little slumber,
    a little folding of the hands to rest—
34 and poverty will come on you like a thief
    and scarcity like an armed man.

Pray for those isolated due to health concerns.

Tiger

3rd F – Proverbs 23

Saying 7

23 When you sit to dine with a ruler,
    note well what[a] is before you,
and put a knife to your throat
    if you are given to gluttony.
Do not crave his delicacies,
    for that food is deceptive.

Saying 8

Do not wear yourself out to get rich;
    do not trust your own cleverness.
Cast but a glance at riches, and they are gone,
    for they will surely sprout wings
    and fly off to the sky like an eagle.

Saying 9

Do not eat the food of a begrudging host,
    do not crave his delicacies;
for he is the kind of person
    who is always thinking about the cost.[b]
“Eat and drink,” he says to you,
    but his heart is not with you.
You will vomit up the little you have eaten
    and will have wasted your compliments.

Saying 10

Do not speak to fools,
    for they will scorn your prudent words.

Saying 11

10 Do not move an ancient boundary stone
    or encroach on the fields of the fatherless,
11 for their Defender is strong;
    he will take up their case against you.

Saying 12

12 Apply your heart to instruction
    and your ears to words of knowledge.

Saying 13

13 Do not withhold discipline from a child;
    if you punish them with the rod, they will not die.
14 Punish them with the rod
    and save them from death.

Saying 14

15 My son, if your heart is wise,
    then my heart will be glad indeed;
16 my inmost being will rejoice
    when your lips speak what is right.

Saying 15

17 Do not let your heart envy sinners,
    but always be zealous for the fear of the Lord.
18 There is surely a future hope for you,
    and your hope will not be cut off.

Saying 16

19 Listen, my son, and be wise,
    and set your heart on the right path:
20 Do not join those who drink too much wine
    or gorge themselves on meat,
21 for drunkards and gluttons become poor,
    and drowsiness clothes them in rags.

Saying 17

22 Listen to your father, who gave you life,
    and do not despise your mother when she is old.
23 Buy the truth and do not sell it—
    wisdom, instruction and insight as well.
24 The father of a righteous child has great joy;
    a man who fathers a wise son rejoices in him.
25 May your father and mother rejoice;
    may she who gave you birth be joyful!

Saying 18

26 My son, give me your heart
    and let your eyes delight in my ways,
27 for an adulterous woman is a deep pit,
    and a wayward wife is a narrow well.
28 Like a bandit she lies in wait
    and multiplies the unfaithful among men.

Saying 19

29 Who has woe? Who has sorrow?
    Who has strife? Who has complaints?
    Who has needless bruises? Who has bloodshot eyes?
30 Those who linger over wine,
    who go to sample bowls of mixed wine.
31 Do not gaze at wine when it is red,
    when it sparkles in the cup,
    when it goes down smoothly!
32 In the end it bites like a snake
    and poisons like a viper.
33 Your eyes will see strange sights,
    and your mind will imagine confusing things.
34 You will be like one sleeping on the high seas,
    lying on top of the rigging.
35 “They hit me,” you will say, “but I’m not hurt!
    They beat me, but I don’t feel it!
When will I wake up
    so I can find another drink?”

Pray for upcoming New Year.

Tiger

Cul-De-Sac of Doom

Sargento gave the nod for some early morning EC so YHC showed up and Buckeye was there as well.  At the allotted start time, YHC receives a text from the Big Cheese stating, “Almost there”.  If this was the actual start time of the Coconut we would have started without him but since it was EC, we extended grace.

Breaker Breaker showed up for some EC as well and went off on his own.  During the EC run, we ran into and out of neighborhoods and cul-de-sacs.  During one particularly dark street, a cul-de-sac approached.  Sargento led us down a secret passageway that put us into ANOTHER NEIGHBORHOOD!   It was frightening to have no clue where we were but eventually we found our way back to the familiar sidewalks of the Coconut Horse and returned to the parking lot in time to collect anyone else who was ready to run the 5 miler.

Breaker and Gastone headed out early.  Short Sale arrived.  Stroganoff had some EC before as well.  At 0630 we all set off to run the route.  Nothing special this morning except the Waffle House smelled of onions instead of bacon.

When we returned Buckeye left but the rest circled up for the Pledge and COT.

On January 1 we run/ruck 10 miles from the Coconut.

Prayer Requests:  Stroganoff’s family has lost two loved ones this week with another under Hospice care.  Flintstone and Whoopee

We had 5 stay for the modified Q-source where we each discussed our 2021 Word of the year and then went through C-Span’s exercise to be intentional about what we need to do for our 3 F’s in 2021.  If you missed the exercise or want to do it, C-Span will host this on next weeks weekly roundtable call (podcast)  Prioritize those around you that need you the most and be intentional about spending time with them.
Roscoe

Merry Fitmas

Warm Up

20 SSH

20 Gravel Pickers

20 Merkins

5 Burpees

Mosey to the flag stop at each light

1 Burpee 5 Squats

2 Burpees 10 Squats

3 Burpees 15 Squats

4 Burpees 20 Squats

5 Burpees 25 Merkins

6 Burpees 30 Merkins

@ the flag 5 Burpees 5 Merkins

Pledge

Mosey to the side lot for 11’s

Tiger squats on one side and Mike Tysons on the other

Mosey down to the bottom parking lot for the setup

Partner Up for Brick work, Farmers walk with 8×8’s and 6×6’s and finish off with Cinder Blocks

Partner 1

10 Shoulder taps, 10 Mountain Climbers and plank

Partner 2

Farmer walk with the 8×8’s to the center point then drop the blocks and sprint to the cinder blocks for 10 shoulder press then sprint back to the middle and farmer walk back to the start. SWITCH

We done this for 3 rounds

Partner 1

on the bricks for 20  merkins

Partner 2 on the 8×8’s for 20 dips

SWITCH

3 rounds

Mosey to the tennis courts

Suicide Burpees with a frog leap on the last court each time you pass over. It was tough!!

Last workout was 5 mins in a bear crawl from one side of one court to the other. On one side there was 5 merkins crawl to the other for CDD for 5 minutes staying low and in control. It was a beast!!

 

Announcements

Convergence at Folsom Jan 9th

Jan 1 is the 10 mil ruck/run from the coconut horse!

Prayer Request

Each other

Youth

Praise report on Achey Breaky Father in law coming home

Prayer!

 

Round Up

12/26/20 Fighting Yank Gift Return

December 26th + 19 degrees + 14 HIM = a good time had by all. Driving into Belmont I was looking through the hole in my windshield the defroster had cleared for me. Knowing Tiger and Breaker were out for an early ruck, and Dirt was probably continuing his running streak I kept my eyes open for these early birds on the road.
The Pax began to grow as we reached 0700 so we were off after a quick disclaimer YHC mentioned it was time to return some gifts. It went something like this…

Warm-Up
Side Straddle Hop x 20 IC
Frozen Grass Pickers x 20 IC

Mosey up Main Street, Right turn at Nellies, Right turn at Jekyll & Hyde to the parking lot across the street from the barber shop.
The Gift Return:
With 10 “Gifts” listed on the board the first gift was revealed, completed and then followed by a run around the block. Each trip around the block was 1/4 mile. First one back reveals the next exercise.
Gift #1 = 100 LBC
Run
Gift #2 = 90 Squats
Run
Gift #3 = 80 Dips
Run
Gift #4 = 70 Lunges (single count) YHC did not specify!
Run
Gift #5 = 60 Merkins
Run
Gift #6 = 50 Monkey Humpers
Run
Gift #7 = 40 Shoulder Taps (each shoulder) YHC did specify!
Run
Gift #8 = 30 Step Ups (each leg) YHC did specify!
Run
Gift #9 = 20 Burpees
Run
Gift #10 = Three options were given by YHC and only one was expected, but of course these guys being the rock pushers they are, did all three.
V-Ups x 10
Goof Balls x 10
American Hammers x 10
The speedsters who finished first didn’t want to get cold so they chose to make up the Lunges they avoided earlier. (see Gift #4)
With a fellowship mosey back to the Fighting Yank it was all the time we had.

Announcements:
1/1/21 – F3 10 Year Convergence – (Metro) AG Middle school
1/1/21 – Ruck/ Run 10 Miler. Staggered start to finish by 0800. @Coconut Horse
1/9/21 – F3 Gastonia Convergence – @Folsom

Prayers:
Tiger – Continued healing for his hand.
OrangeMans Family – Daughter recovering from surgery.
Flintstone – Covid Quarantine

YHC was impressed but not surprised at the number of PAX that came out this morning. If anything like me they overate Christmas day and needed to burn some of it off. We warmed up quick and stayed warm throughout the entire time. If you stayed home because of the temp this morning you missed a good time.

Good Stuff!
BOS

Forrest Gump was cold at the Gashouse

It wasn’t really gloomy at the Gashouse but it was cold, at least for these parts.

For 18 degrees, a good crowd showed up for the bootcamp and my goal was to get us moving and stay that way.

We settled in for a short warm up for this glorious day after Christmas 2020.

Warm Up as follows:  SSH X 15 IC – Imperial Walkers X 15 IC

We’re off with 10 following me and two hanging with Rudolph at the Pain Lab.

The Thang

Mosey out of the parking lot and at Garrison we paused to discuss the work ahead.  Having not Q’d in a while at Gashouse, I decided to bring out a modified Forrest Gump, a workout we first did back in late 2015.  We would have to modify due to some recent shoulder issues so shoulder and arm work was out today.

Mosey west along Garrison Blvd to our first stop at East Garrison Baptist Church for a few sets of work as follows:

In Cadence low-slow squats X 12

50 LBC’s OYO

10 Lunges OYO

25 Flutter Kicks OYO

Time to mosey to stop #2 at the former location of Hillbilly’s BBQ which is now transforming into a new restaurant; we did some sets as follows:

Repeat exact work at East Garrison Baptist Church but added a set of Hillbillies before leaving to pay homage to the location.

Mosey to stop #3 at the flagpoles at Lineberger Park for some work as follows:

12 low-slow squats IC – 50 LBC’s OYO – 10 Lunges OYO

Time for some Dora 2 – 3 – 4 as follows:

Partner up – Partner 1 runs to the top of the stairs up toward the pool area and back while Partner 2 performs the exercises and then switch off for cumulative reps:

200 Squats – 300 Flutter Kicks – 400 LBC’s

This was a tough little Dora session so kudos to the group for pushing through it.  Did I mention it was 18 degrees?

Still enough time for more moseying through the park with a couple of stations along the way:

Dying Cockroaches X 20 In- Cadence

Next stop included Dying Cockroaches X 20 IC plus a set up Pretzel Crunches X 13 IC

Time to start working our way back to the start.  Mosey back to the former Hillbilly’s location:

Dying Cockroaches X 20 IC – 13 Pretzel Crunches X 13 IC

Mosey to the final location back at East Garrison Baptist Church:

Dying Cockroaches X 20 IC – 15 Rear-Facing the Road Monkey Humpers IC (This is a must before finishing off a Forrest Gump workout and several drivers were rewarded as they passed by)

In-Cadence set of Freddy Mercury’s to finish it off before heading back to meet up with the Painlab group back at the Schiele.

Good work men.

Unfortunately, we had more than our fair share of prayer requests as is often the case around the holidays but this year particularly seems to be hitting several families harder than normal.

We finished off with my annual book giveaway.  I try to Q one off the closest workouts to Christmas at Gashouse each year and have given out a book the last 5 years.  This year I chose a great, short book called Make Your Bed by William McRaven.  It is a great book about habits and making an impact each and every day.  If I am healthy and capable, I will do it again next year.

The Moleskin

It is one thing to consistently post at workouts but it is another to post in conditions such as we had this morning.  I saw great numbers across F3 Gastonia this morning and is a testament to the group of HIMs here in our Region.  Great work men.

It has been an honor to be involved with F3 Gastonia now for 5 1/2 years.  I have accomplished things I never would have imagined before F3, in fact, many of them are things I never would have even thought of.  This year was unique for me as I became a member of the Respect group as I turned 50 back in July.  Just this year I have done two things I have not done before.  The week of my birthday, I set a goal of covering 50 miles rucking and running and I accomplished that.  At the Pub this week, I clicked over 1300 miles for the year when combining my running, rucking and moseying at bootcamps.  This is hard to believe as I set a goal of 1,000 miles for 2020 back near the end of last year.  During that same run on Thursday, I had PR’s for 5k and 10k distances, at least since my days in college.  Again, this is a testament to the F3 PAX pushing me and holding me accountable to continue working to get better.  I have gotten so much out of F3 besides just my health.  The Shieldlock and Whetstone programs have made a positive difference in my life that I just can’t measure and continue to do so now.  I would encourage all of you to get involved with those.  I will be happy to talk to anyone in more detail about either.

In my opinion, we need to continue to spread the word, especially considering the year we have had in 2020.  You never know who you might impact by getting them involved with F3.

It is an honor to have the opportunity to hang out with you men and it was once again an honor to lead a workout this morning.

Until the next one.  Aye!

Stroganoff

Wolfpack Dominator

As a site Q there is a responsibility to make sure operations go as scheduled. For the second week in a row there was an injury to the scheduled Q so the PAX was left with less than ideal circumstances to deal with. Another Sargento Q was afoot and, as fate would have it, the NC State Wolfpack grinded out a win against the much despised Tar things.  It was a perfect opportunity to go for the old Nantan’s standby, The Wolfpack Grinder.

Disclaimer

Warmup – Moroccan Night Clubs, Don Quixote to stretch

Mosey over to the bleachers at the track to explain the Wolfpack Grinder.

Prayer Squats x20

Run half lap

Merkins x20

Run half lap

Prayer Squats x20

Run half lap

Mountain Climbers x20

Run half lap

Repeato the whole thing

Monkey Humpers x20

Run half lap

40 LBCs

Run half lap

Monkey Humpers x20

20 Plank Jacks

Run half lap

Repeato the whole thing

Mosey to the other side of the school for a round of 11s

On one side Defib said we should do Merkins (yeah, more of them!)

Run to the other end of the drive and do American Hammers

Mosey back to the start for a session of Jingle Balls IC to finish out!

Thanks for the opportunity to lead men!!!

Announcements: Run, ruck, skip, walk, hitchhike 10 miler 1/1/21

Prayer Requests: SA’s surgery recovery

 

Remember the reason we celebrate this season men. Aye!!!

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