F3 Gastonia

Fitness, Fellowship, Faith

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It was chilly, until we started 3 Point Panic

December 8, 2020 / / 0 Comments

Day 2 of Week 6.  The last week of my Shieldlock’s challenge.  I can hardly type this, awful mess.  It was cold and we did stupid things:

Warm-up – more stretching here, as it’s sub-30 and this is tear muscle kind of weather.  The challenge:  3 Point Panic.

10 T-Merkins on right arm

10 Brock Shuffles on right arm (I kind of messed up and had people also do a Merkin inbetween.  It’s good for you I guess)

5 1 arm Merkins on knees (awful)

10 3-point burpee (one arm)

Then you do the other side for your left.  This got my wind and shoulders a bit, after yesterday exercise.  But everyone was tough and did 3 rounds.  We could do 5, but I sensed we should do some core.

5-8 minutes of various core exercises from Day 2 of Week 6.  Now onto some fun!

Rudolph Recliners

Ravishing Rudolphs

Rudolph Rib-Ticklers

Rudolph Road Rash (I changed this to 2 spins and then 3 merkins, versus 3 spins and 5.  Better, but still blargh.)

Announcements – donate blood (see Tiger) and Christmas Party this Saturday (wear a mask and take precautions.

Prayers – HIPAA dad health, Double Stuff health

Pledge

Spidey-Man has the Q next week, he always does a grinder….looking forward to it!

Rudolph

Atomic clock is not to be underestimated

December 8, 2020 / / 0 Comments

With our small group getting back in with the Bulldog, this would be Day 2 of Week 5 of our 6 week challenge.  We scoffed the night before about how easy this would be.  This was an error.

 

Warm-up, no FNG’s, I set the music, here’s the deal, for the workout named Atomic Clock:

Set in plank at 12 o’clock, you plyo-pushup to 3 o’clock.  At 3 you do 12 landmine squats.  Then plyo-pushup to 6, where you do 12 rolling squats.  at 9 you hit the other leg, then back at 12 for 12 more rolling squats.  x 5 rounds.  Rolling squats got so bad for me I started to wobble to 1 leg.

We were right about the time however, and had about 10 minutes left for my homemade exercises, which the wife helped with:

Rudolph Recliners x 1 set

Ravishing Rudolphs x 2 set

Rudolph Road Rash….not even a full 1 set.  Too dizzy and exhausted.

There are more in the bag to come.

Announcments were Convergence, Christmas Party and that’s about it.  Prayers were for TUbe on his first day at the new gig, DStuff’s boss’s son had a miscarriage, we prayed for HIPAA’s Dad, and for T-square to get right.

A fun time!  I’m about to write the BB for today’s (12/8) Bulldog, I think today was a bit worse.  Later.

Rudolph.

Cold Hands Q

December 8, 2020 / / 0 Comments

So, after a while off the Q schedule, YHC told Wichita to put me down for one of a few dates available. Lucky for me, it was the about coldest day one could get. Thanks to a previous series of events during a workout where my hands had gotten so cold, they were numb and hurt for hours. That along with other non disclosed details, “Cold Hands” has kinda stuck as yet another attribute to MW’s persona. That didn’t stop my cold natured hands from getting it done.

Warmarama

SSH, Toy Soldiers x10 IC each

Mosey to the lower parking lot.

Thang

Line up at the bottom. Zombie walk of sorts back to the top. Lunge walk each leg, then grab a burpee. Continue to the end. Ease over to one side of the parking lot for some 11’s, dirty 11’s that is. Mike Tysons and Big Boys each time you cross the middle grab a burpee. Slow mosey over to the amphitheater for some hill work, Triple Nickel style. 5 dips, nur up the hill, 5 merkins, repeat 5 times. Mosey around the playground back to start.

Pledge

22 for the vets

YHC took us out in prayer

My church held a series recently on being or becoming 1 with your spouse. I know this won’t apply to some guys, but most, it will. In between each routine, YHC shared some of what I learned. We are to love our wives as Christ lives the Church. I know I fail, I’m sure I’m not the only one, it is easier said than done for some. I asked the question, “what in your marriage could you improve to strengthen that unity?” “Are you illustrating unity in front of your children?” “What is keeping you from communicating or even praying with your M?” I asked a few more along the way, but didn’t ask for answers, but for the men to think about it. I know where I struggle and I recognize what I feel uncomfortable doing. These things are what I’ll work harder on and seek guidance for. Take time to focus on your weakness or the places you fall short in upholding your part in truly becoming 1 with your M.

MW Out

3rd F – December 8

December 8, 2020 / / 0 Comments

Proverbs 8

Wisdom’s Call

8 Does not wisdom call out?
    Does not understanding raise her voice?
2 At the highest point along the way,
    where the paths meet, she takes her stand;
3 beside the gate leading into the city,
    at the entrance, she cries aloud:
4 “To you, O people, I call out;
    I raise my voice to all mankind.
5 You who are simple, gain prudence;
    you who are foolish, set your hearts on it.[a]
6 Listen, for I have trustworthy things to say;
    I open my lips to speak what is right.
7 My mouth speaks what is true,
    for my lips detest wickedness.
8 All the words of my mouth are just;
    none of them is crooked or perverse.
9 To the discerning all of them are right;
    they are upright to those who have found knowledge.
10 Choose my instruction instead of silver,
    knowledge rather than choice gold,
11 for wisdom is more precious than rubies,
    and nothing you desire can compare with her.

12 “I, wisdom, dwell together with prudence;
    I possess knowledge and discretion.
13 To fear the Lord is to hate evil;
    I hate pride and arrogance,
    evil behavior and perverse speech.
14 Counsel and sound judgment are mine;
    I have insight, I have power.
15 By me kings reign
    and rulers issue decrees that are just;
16 by me princes govern,
    and nobles—all who rule on earth.[b]
17 I love those who love me,
    and those who seek me find me.
18 With me are riches and honor,
    enduring wealth and prosperity.
19 My fruit is better than fine gold;
    what I yield surpasses choice silver.
20 I walk in the way of righteousness,
    along the paths of justice,
21 bestowing a rich inheritance on those who love me
    and making their treasuries full.

22 “The Lord brought me forth as the first of his works,[c][d]
    before his deeds of old;
23 I was formed long ages ago,
    at the very beginning, when the world came to be.
24 When there were no watery depths, I was given birth,
    when there were no springs overflowing with water;
25 before the mountains were settled in place,
    before the hills, I was given birth,
26 before he made the world or its fields
    or any of the dust of the earth.

27 I was there when he set the heavens in place,
    when he marked out the horizon on the face of the deep,
28 when he established the clouds above
    and fixed securely the fountains of the deep,
29 when he gave the sea its boundary
    so the waters would not overstep his command,
and when he marked out the foundations of the earth.
30     Then I was constantly[e] at his side.
I was filled with delight day after day,
    rejoicing always in his presence,
31 rejoicing in his whole world
    and delighting in mankind.

32 “Now then, my children, listen to me;
    blessed are those who keep my ways.
33 Listen to my instruction and be wise;
    do not disregard it.
34 Blessed are those who listen to me,
    watching daily at my doors,
    waiting at my doorway.
35 For those who find me find life
    and receive favor from the Lord.
36 But those who fail to find me harm themselves;
    all who hate me love death.”

Pray for Gomer, Gump, Snookie, Freon, Double Stuf.  Lift these men and their families.

Tiger

Coconut/Q Source

December 7, 2020 / / 0 Comments

At least 6 HIM posted in some shape or form Sunday for a pleasant Mosey/Ruck Around the coconut horse loop.  Whats UP and Flintstone Rucked, Pockets, Termite, Breaker and YHC all moseyed.  Good to see Short sale for the Q source.  Special thanks to Breaker for keeping me company along the way –  enjoyed the fellowship

 

Prayers:

See Sargentos prayer list

Flintstone’s Sister

 

3rd F – December 7

December 7, 2020 / / 0 Comments

Proverbs 7

Warning Against the Adulterous Woman

7 My son, keep my words
    and store up my commands within you.
2 Keep my commands and you will live;
    guard my teachings as the apple of your eye.
3 Bind them on your fingers;
    write them on the tablet of your heart.
4 Say to wisdom, “You are my sister,”
    and to insight, “You are my relative.”
5 They will keep you from the adulterous woman,
    from the wayward woman with her seductive words.

6 At the window of my house
    I looked down through the lattice.
7 I saw among the simple,
    I noticed among the young men,
    a youth who had no sense.
8 He was going down the street near her corner,
    walking along in the direction of her house
9 at twilight, as the day was fading,
    as the dark of night set in.

10 Then out came a woman to meet him,
    dressed like a prostitute and with crafty intent.
11 (She is unruly and defiant,
    her feet never stay at home;
12 now in the street, now in the squares,
    at every corner she lurks.)
13 She took hold of him and kissed him
    and with a brazen face she said:

14 “Today I fulfilled my vows,
    and I have food from my fellowship offering at home.
15 So I came out to meet you;
    I looked for you and have found you!
16 I have covered my bed
    with colored linens from Egypt.
17 I have perfumed my bed
    with myrrh, aloes and cinnamon.
18 Come, let’s drink deeply of love till morning;
    let’s enjoy ourselves with love!
19 My husband is not at home;
    he has gone on a long journey.
20 He took his purse filled with money
    and will not be home till full moon.”

21 With persuasive words she led him astray;
    she seduced him with her smooth talk.
22 All at once he followed her
    like an ox going to the slaughter,
like a deer[a] stepping into a noose[b]
23     till an arrow pierces his liver,
like a bird darting into a snare,
    little knowing it will cost him his life.

24 Now then, my sons, listen to me;
    pay attention to what I say.
25 Do not let your heart turn to her ways
    or stray into her paths.
26 Many are the victims she has brought down;
    her slain are a mighty throng.
27 Her house is a highway to the grave,
    leading down to the chambers of death.

79 years since the attack on Pearl Harbor.  Remember again all those who served and paid the ultimate price for you and me.  Pray for Shell Shock, Slaw, Sly, Oompa Loompa.  Sincere apology for any vets I have failed to list.  Feel free to let me know.  Lift these men and their families.

Tiger

3rd F – December 6

December 7, 2020 / / 0 Comments

Proverb 6

Warnings Against Folly

6 My son, if you have put up security for your neighbor,
    if you have shaken hands in pledge for a stranger,
2 you have been trapped by what you said,
    ensnared by the words of your mouth.
3 So do this, my son, to free yourself,
    since you have fallen into your neighbor’s hands:
Go—to the point of exhaustion—[a]
    and give your neighbor no rest!
4 Allow no sleep to your eyes,
    no slumber to your eyelids.
5 Free yourself, like a gazelle from the hand of the hunter,
    like a bird from the snare of the fowler.

6 Go to the ant, you sluggard;
    consider its ways and be wise!
7 It has no commander,
    no overseer or ruler,
8 yet it stores its provisions in summer
    and gathers its food at harvest.

9 How long will you lie there, you sluggard?
    When will you get up from your sleep?
10 A little sleep, a little slumber,
    a little folding of the hands to rest—
11 and poverty will come on you like a thief
    and scarcity like an armed man.

12 A troublemaker and a villain,
    who goes about with a corrupt mouth,
13     who winks maliciously with his eye,
    signals with his feet
    and motions with his fingers,
14     who plots evil with deceit in his heart—
    he always stirs up conflict.
15 Therefore disaster will overtake him in an instant;
    he will suddenly be destroyed—without remedy.

16 There are six things the Lord hates,
    seven that are detestable to him:
17         haughty eyes,
        a lying tongue,
        hands that shed innocent blood,
18         a heart that devises wicked schemes,
        feet that are quick to rush into evil,
19         a false witness who pours out lies
        and a person who stirs up conflict in the community.

Warning Against Adultery

20 My son, keep your father’s command
    and do not forsake your mother’s teaching.
21 Bind them always on your heart;
    fasten them around your neck.

22 When you walk, they will guide you;
    when you sleep, they will watch over you;
    when you awake, they will speak to you.
23 For this command is a lamp,
    this teaching is a light,
and correction and instruction
    are the way to life,
24 keeping you from your neighbor’s wife,
    from the smooth talk of a wayward woman.

25 Do not lust in your heart after her beauty
    or let her captivate you with her eyes.

26 For a prostitute can be had for a loaf of bread,
    but another man’s wife preys on your very life.
27 Can a man scoop fire into his lap
    without his clothes being burned?
28 Can a man walk on hot coals
    without his feet being scorched?
29 So is he who sleeps with another man’s wife;
    no one who touches her will go unpunished.

30 People do not despise a thief if he steals
    to satisfy his hunger when he is starving.
31 Yet if he is caught, he must pay sevenfold,
    though it costs him all the wealth of his house.
32 But a man who commits adultery has no sense;
    whoever does so destroys himself.
33 Blows and disgrace are his lot,
    and his shame will never be wiped away.

34 For jealousy arouses a husband’s fury,
    and he will show no mercy when he takes revenge.
35 He will not accept any compensation;
    he will refuse a bribe, however great it is.

Pray for EZ Rider, Sparky, VooDoo, Wichita, Wojo.  Lift these men and their families.

3rd F – December 5

December 7, 2020 / / 0 Comments

Proverbs 5

Warning Against Adultery

5 My son, pay attention to my wisdom,
    turn your ear to my words of insight,
2 that you may maintain discretion
    and your lips may preserve knowledge.
3 For the lips of the adulterous woman drip honey,
    and her speech is smoother than oil;
4 but in the end she is bitter as gall,
    sharp as a double-edged sword.
5 Her feet go down to death;
    her steps lead straight to the grave.
6 She gives no thought to the way of life;
    her paths wander aimlessly, but she does not know it.

7 Now then, my sons, listen to me;
    do not turn aside from what I say.
8 Keep to a path far from her,
    do not go near the door of her house,
9 lest you lose your honor to others
    and your dignity[a] to one who is cruel,
10 lest strangers feast on your wealth
    and your toil enrich the house of another.
11 At the end of your life you will groan,

     when your flesh and body are spent.

12 You will say, “How I hated discipline!
    How my heart spurned correction!
13 I would not obey my teachers
    or turn my ear to my instructors.
14 And I was soon in serious trouble
    in the assembly of God’s people.”

15 Drink water from your own cistern,
    running water from your own well.
16 Should your springs overflow in the streets,
    your streams of water in the public squares?
17 Let them be yours alone,
    never to be shared with strangers.
18 May your fountain be blessed,
    and may you rejoice in the wife of your youth.
19 A loving doe, a graceful deer—
    may her breasts satisfy you always,
    may you ever be intoxicated with her love.
20 Why, my son, be intoxicated with another man’s wife?
    Why embrace the bosom of a wayward woman?

21 For your ways are in full view of the Lord,
    and he examines all your paths.
22 The evil deeds of the wicked ensnare them;
    the cords of their sins hold them fast.
23 For lack of discipline they will die,
    led astray by their own great folly.

Pray for Virus, Dry Rub, Roscoe, Sparky, Hermie.  Lift these men and their families.

Starting the week out right

December 7, 2020 / / 0 Comments

On the same day that we remember the events of Pearl Harbor, we also celebrate birthdays for YHC’s son (10) and Stinky Bird’s grandmother (89).

Warmup: 10x each IC: SSH, Imperial Walkers, Toy Soldiers, Nolan Ryan. Then 10 Burpees OYO.

Mosey to park. At the gate, we did a round of 10×10:
Hand release merkins
Mountain climbers
Big Boy Situps
Hello Dollies
Lunge jumps
CDD’s
Plank jacks
Freddy Mercurys
Bobby Hurleys (Counting is hard sometimes, and so is reading in the dark, so we skipped over Bobby the first time around)
Merkins

Mosey into the park. In the time alotted, PAX did a total of 7 rounds of 10×10 above with laps around the soccer field in between rounds, suitable to earn an extra piece of birthday cake later today.  Back to start just in time for the Pledge.

Announcements:
Blood Drive Thursday 12/10 – slots still available
Christmas party Saturday 12/12

Prayers: Double Stuff, Easy Rider, Dry Rub’s father in law, Sister Act, Stephanie Tinker and Jennifer Lester, YHC’s son Adam, Stinky Bird’s grandmother.

Praise From Jail

December 7, 2020 / / 0 Comments

We ran, then we regrouped for the verse of the week.

About midnight Paul and Silas were praying and singing hymns to God, and the other prisoners were listening to them.
Acts 16:25 NIV
https://acts.bible/acts-16-25

Even in the darkest of times, say steadfast in prayers. God can perform miracles. As important, don’t just pray when times are tough. It is harser to pray consistently when things are good!

Prayer requests – S.A., Roundup’s M, Sparky’s, Volt, Gumby

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