Page 497 of 917

Foggy Crossroads

November 21, 2020 / Purple Haze / 0 Comments

11 HIMs showed for a somewhat foggy run and/or Q-source this morning.

Announcements:

Thanksgiving (11/26/20) triple post opportunity: Folsom @ 05:30 / Goat @ 07:00 / Pub-Turkey Trot ($5 donation for Christmas party) @ 08:30 (bring the family)
Shelby Convergence (12/5/20) @ 07:00 will likely meet @ Ingles and clowncar to Cleveland Community College across from fairgrounds then coffeerama likely to follow
Bloodrive (12/10/20) @ 1p to 6p. Go to ARC website & search for F3
Christmas Party (12/12/20) @ 6p @ Lewis Farms in Ranlo (see pre-blast and don’t forget to vote)

Prayer Requests:

See Sargento’s 40-day prayer challenge list
People in general that struggle through the holidays due to a loss
PAX Mental strength

Bulldog Lockbox

November 21, 2020 / Double Stuf / 0 Comments

We had 7 PAX show up for Bulldog. I brought the tabata timer back out to keep pace instead of counting reps.

The workout consisted of “traveling” exercises moving to four corners. An exercise was performed at each corner. There were 3 rounds each with increasing amount of exercise time.

Traveling Exercises, All Rounds
- Lateral merkin to the right
- Alligator Walk forward
- Lateral merkin to the left
- Alligator Walk backwards
Round 1 – 30 Second Intervals
- Corner 1 – Split Squat Jumps Right Leg
- Corner 2 – Split Squat Jumps Left Leg
- Corner 3 – Split Squat Jumps Right Leg
- Corner 4 – Split Squat Jumps Left Leg
Round 2 – 45 Second Intervals
- Corner 1 – Single Leg Deadlift Right Leg
- Corner 2 – Single Leg Deadlift LeftLeg
- Corner 3 – Single Leg Deadlift Right Leg
- Corner 4 – Single Leg Deadlift Left Leg
Round 3 – 60 Second Intervals
- Corner 1 – Side Lunge with Knee Ups Right Leg
- Corner 2 – Side Lunge with Knee Ups Left Leg
- Corner 3 – Side Lunge with Knee Ups Right Leg
- Corner 4 – Side Lunge with Knee Ups Left Leg

Thanks for the opportunity to lead!

Double Stuf

Nine pax showed up for a nippy Friday morning beatdown, some in what looked to be spacesuits and parkas such as YHC has not seen since February 2009 in Northern Greenland, well inside the Arctic Circle. I have to say, the morning gloom did remind YHC of a mid to late morning in those environs. But the comparison ended there because it was usually about 10 degrees with a -15 wind chill giving the place all the ambiance of Mars. Tell Elon I don’t need to go now. Beatdown went like this:

COP:

Arm stretches

SSH X 20

IW X 20

Cotton Pickers X 20

Foot to hand stretches X both sides

Nolan Ryans X 10 each side

Mtn. Climbers X 20

Mosey to the bottom of the big hill.

Pole line suicides.

Run to the each pole, drop and do the assigned work and back as follows:

Pole 1 – 10 burpees

Pole 2 – 20 squats

Pole 3 – 30 big boys

Pole 4 – 40 merkins

Pole 5 – 50 SSH

Road crossing (main street) – 60 LBCs.

Mosey over to the parking deck for a literal ladder.

1st floor – 10 HR merkins

2nd floor – 10 Hr merkins + 15 American Hammers

3rd floor – 10 HR merkins + 15 American hammers + 20 jump lunges

4th floor – 10 HR merkins + 15 AHs + 20JL + 25 jump squats

5th floor – 10 HR merkins + 15 AHs + 20 JL +25 JS +30

6th floor – 10 Hr merkins, 15 AH + 20 JL + 25 JS + 30 +35 SSH

Head back to the flag for a trip around the pavillion as follows:

1st 90 – Bear crawl

2nd 90 – broad jump

3rd 90 – lunges

4th 90 – crab walk

Pledge and done!

NMM:

Outside of the temp being @ 40 and the north star nowhere near dead over the top of us, it looked like Thule Airbase based on the pax level of cover! Felt nostalgic for the old North Star lounge and the polar bear signs that said WARNING: This animal will hunt you, kill you, and eat you! So much for feeding the bears.

Pax worked hard today. Good group if a little thin form normal. Maybe that buttermilk doesn’t thing. We certainly drank it!

Lots of things on the horizon coming up. Thanksgiving day “triple down”, Christmas party, leadership opportunities. Step up men! Downtown Qs needed.

Tesla

9 Rounds

November 20, 2020 / Broke / 0 Comments

The afternoon weather is almost perfect right now and 10 PAX made it out to the JV workout known as Midoriyama to take advantage. After a short disclaimer and the pledge we did a modified Jacked Up to get started. 40 SSH’s, 30 Seal Jacks, 20 Plank Jacks and 10 Little Gumby in the Woods before we headed off to the far turd shack.

There’s some kind of workout / fitness group / cult or something that charges you money to workout that’s called 9 Rounds. Not sure what they do, but here’s my version.

On the wall at the turd shack…

9 Hip Slappers, run a lap

9 Dirty Hookups, run a lap

9 Mike Tysons, run a lap

Rinse and repeat with 18 reps of each and then with 27 reps of each.

Partner Up

90 Big Boys

180 American Hammers

270 LBC’s

One partner runs a lap while the other does the exercise.

Head back to the flag and stop at each light pole on the left (9 total) for 9 reps of each of the following:

Rocky Balboa’s, IW Squats, Calf raises

Alternate between butt kickers, high knees and lunge walk between the poles.

NMM / COT

Proverbs 11:25 – “A generous person will prosper; whoever refreshes others will be refreshed.”

You don’t have to be wealthy to be generous. Give freely of your time, talents and treasures and do so out of love and kindness rather than out of guilt and obligation.

Announcements

Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 5k at the Pub

December 10th – Blood drive

December 12th – Christmas party

Freight still has slots on the Gold Digger baby calendar

Prayer Request

Sargento’s list

Lil Sweet’s M has an uncle with COVID

YHC took us out.

I’m Broke

Burpee Feast

November 19, 2020 / Round Up / 0 Comments

Warm Up

5 Burpees 10 Mountain climbers

4 Burpees 8 Mountain climbers

3 Burpees 6 Mountain climbers

2 Burpees 4 Mountain climbers

1 Burpee 2 Mountain climbers

1 Merkin 2 Squats

2 Merkin 4 Squats

3 Merkin 6 Squats

4 Merkin 8 Squats

5 Merkin 10 Squats

Mosey to the flag

Stop at each pole

5 V-ups 5 American hammers 1 Burpee

5 American hammers 5 LBC 2 burpee

5 LBC 5 Big boys 3 burpees

5 Big boys 5 leg lifts 4 burpees

5 leg lifts 5 crunchy frogs 5 burpees

5 Crunchy frogs 5 Big boys 6 Burpees

5 Big boys 5 American Hammers 7 Burpees

Pledge

5 American Hammers, 5 V-ups, 5 Big boys, 5 Leg lifts, 5 Crunchy frogs, 5 LBC

5 Burpees

Mosey to the parking lot

Time for 11’s with Burpees on one side 180 degree jump squats in the middle and Burpees on the other side.

This was tough but definitely kept us warm in those cold temps.

We finished up here and then took it to the island near the flag. Here we knocked out the following.

5 LBC 3 Big boys 1 Burpee then take a lap around the island.

Do that times 3

Then we took it back to the start point with a nice mosey through the park.

Announcements

Dec 12th Christmas party at Lewis farms

Blood drive Dec 10th in Belmont

Prayer Request

Our Country and our Leaders

Our Society to stand firm in the faith and not be fearful

Each Pax

SA and his family

Wichitas mother

Bedpans M

One thing I said at the end was to think of Jesus Christ on earth in the flesh and how much he went into prayer to God and alone time with God to stay in tune. Think of how much more we must need the prayers to God and the alone time with God as wicked humans.

Outside of christ we are wicked. Let the spirit inside you lead and guide you through your day.

Round Up

big woman

November 19, 2020 / Whoopee / 0 Comments

I haven’t posted in longer than I care to admit since the COVID stuff started. Showing up this am to Q Diablo felt great. Dry Rub and Les Nessman were there to greet me like I had never left. We started with the pledge then I gave a quick rundown of the plan. We would do my home ruck workout with some rucking in between exercises. I counted reps to myself and others did AMRAP. The exercises (approximately 25 reps) with the ruck were as follows:

Merkins (no ruck), upright row, standing chest press, squat, flutter kicks, bench press with flutter kicks. We moseyed for awhile and did a total of 3 sets of exercises.

On the way back to finish up, we were talking and I realized tmro is my 12 year anniversary since my colon cancer surgery. I mentioned one of the things I remembered about that was when some big woman came in my room on a particularly bad day for me. I am sure she could tell I was not doing well. I don’t know where the music came from (could have been TV or radio, heck she could have been singing) but she and I started dancing-just the 2 of us in the room. I guess she came to make my bed or something. I really believe she was some sort of angel-I know that sounds corny and farfetched, but I don’t know that I ever saw her again. She pulled me from a pretty dark place and turned my bad day into something that I now remember with a smile on my face. As I look back on that time in my life, I did not have F3. I did have some pretty solid friends considering I had just moved to town about 18 months prior. Those “pretty solid friends” are mostly-scratch that, they are ALL F3 guys now. They got me and my family through that tough time and continue to be a big part of shaping who I am today, along with all of you. Think about that for a minute. We have talked about Shield Lock, Concentrica, and a lot of other F3 things over and over. Not until you need, I mean REALLY NEED them, are they essential. Unfortunately, when you need them is not the time to start working on that. Keep that in mind when you lose your way with your F3 brothers. More importantly, think about that when your F3 brothers don’t post for a week…..or a month….. or longer. Reach out to them. Get them back out there even if it’s just for a little old ruck with 2 of your brothers. It might be the spark they need to remember why they need to be posting.

thanks guys-Whoopee

First Frost in Cramerton

November 19, 2020 / Tesla / 1 Comment

So YHC showed up at The Goat today to lead on more or less the 7th anniversary of his first post ever in Charlotte Metro at Copperhead. Actually was 11/4/13 but why not observe it now? F3 was a different animal then. Went like this in the gloom that featured among other things the town sprinkler system going full blast in sub freezing weather on dormant grass. Smart. Real smart! More on that later.

COP:

Arm stretches

SSH X 20

IW X 20

Cotton pickers X 20

Foot hand stretches, right and left.

Nolan Ryans X 10 each side.

Mosey over to Goat Island and find the birdige is locked out! Omaha to the top of the hill at the church.

Partner up for Blimps.

Burpees

Lunges

Imperial Walkers

Merkins

Squats.

P1 runs the lot and back while P2 does the work. Flapjack upon return.

Gather up in the center of the lot, count off by 4s for some 4 corners.

Corner 1 – 10 merkins

Corner 2 – 10 jump squats

Corner 3 – 10 big boy situps

Corner 4 – 10 SSHs

Come to the center after each corner and drop 5 burpees.

Mosey back down to the gazebo for some work on the benches – except that they were iced over from those damn sprinklers!

10 dirkins

10 step ups each leg

10 inclined merkins

10 dips

bear crawl half way up the (wet) green, burpee broad jump the rest of the way. Mosey down to the bottom of the hill for a triple nickel

Bottom of hill – 5 HR merkins

Top 5 lBCs

Repeat 5X

Mosey to stretching, pledge, and COT.

NMM:

Great chilly morning to stay on the move. And move we did! Great work by all. Especially proud of The Wall. Pushing and getting better. This is what we want, what we look for. Not being left behind in any way. But not where he is either! And that’s what we are ALl about!

It was 7 years ago in November I joined up. Was skeptical about it. Didn’t think they were working out hard enough. My M thought I needed the fellowship going back to my marathon/triathlon days when i was with guys all the time. We made each other better. I can go back to the late ’80s early 90s and tell you about all the guys (and girls) who met at the old Central (Dowd) Y then to run, swim ,bike and wound up setting the standards across the carolinas at races. In 1989 -90 we had I think 7 of us who had Boston QTs (I was one of those with a 2:57 at the old Charlotte Observer Marathon), and at least four who qualified for Ironman later that summer. That was a pretty remarkable crowd. And it took each one of us pushing each other to get better. And that’s true well beyond athletics! F3 uses the workout thing to get you started. What you do with it is up to you. We’re there for you.

Tesla out.

3rd F – Deception

November 19, 2020 / Tiger / 0 Comments

The following is from Richard Ames, published in Tomorrow’s World, November 2006:

Nobody likes to admit that he has been conned. But your Bible warns that Satan wants to con you out of your most precious possession. Do you recognize Satan’s greatest deceptions—and how you can avoid them?

Our world is filled with con artists, liars and thieves who seek to defraud us. But the Bible warns us about the greatest deceiver of all—Satan the Devil. Are you aware of his tactics? Are you prepared to avoid his schemes, or could you fall victim to his deceptions?

Satan deceives the whole world! That means the people of every nation. That means you and me. I have been deceived. You have been deceived. But, thankfully, God calls us out of this world’s deception, through the true Jesus Christ of the Bible!

Jesus revealed that one of the most pervasive forms of deception is found in religious practice. And the Bible reveals who is behind many religious deceptions. Do you know who? The Apostle Paul warns the Corinthians against false ministers: “For such are false apostles, deceitful workers, transforming themselves into apostles of Christ. And no wonder! For Satan himself transforms himself into an angel of light. Therefore it is no great thing if his ministers also transform themselves into ministers of righteousness, whose end will be according to their works” (2 Corinthians 11:13–15).

As Christians, we need to be aware of Satan’s schemes, or devices: False Doctrine, Lust, Pride, Lying, False Dreams, Bitterness, Lack of Faith.

Those who lack faith in Christ, and who persist in trusting Satan, will ultimately be destroyed. “But the cowardly, unbelieving, abominable, murderers, sexually immoral, sorcerors, idolaters, and all liars shall have their part in the lake which burns with fire and brimstone, which is the second death” (Revelation 21:8). Thankfully, there is also good news for those who have faith and avoid Satan’s deceptions. “He who overcomes shall inherit all things, and I will be his God and he shall be My son” (v. 7).

God wants you to be His faithful and trusting son or daughter, through Jesus Christ, our Lord. He will give you His faith, if you turn to Him with your whole heart. In the meantime, arm yourself with spiritual knowledge. Avoid self-deception. Avoid the world’s deceptions. And avoid Satan’s deceptions. As the Apostle Paul reminded us, Christians are not ignorant of Satan’s devices. As regular readers of this magazine know, Bible prophecy foretells of a great future false religious system, inspired by Satan, that will influence billions of people all over the earth. By staying close to the true God, you can avoid Satanic deception. Do not let yourself be deceived!

This week prayer Pax: Tube, Dry Rub, Sparky, Roscoe, Medicine Woman, Big Pappy, Lil Sweet,

Lift these Him’s and their families

Tiger

Cold PB

November 18, 2020 / Round Up / 0 Comments

9 men out for a cold run this morning at the PB! I took the past seven days off of running on accident but it was really nice getting out and being around the crowd! I love this AO and I enjoy the fellowship.

Announcements

Christmas Party Dec 12th

Thanksgiving events

Folsom at 5:30, Goat @ 7:00 and Turkey trot at the Pub @ 8:30?

Hit all 3 if you can!

Blood Drive Dec 10th in Belmont

Prayer Request

Mayors M , Sargentos Prayer list, Brokes M is doing good! Continue prayers, SA family and his surgery coming up, MW uncle back surgery, Wichitas mother,

Thank you for coming out to the ole PB look forward to next week!

Continue to push ROCKS

Round Up

11 Indian runs.

November 18, 2020 / Pockets / 0 Comments

Midoriyama 11-5-20

Warm up all IC

Merkin

Crunchy Frogs

Nolan Ryan’s

LBC

Goofballs

SSH

Indian run up to the soccer fields. Stop at the transformers. (Note to self, not all PAX know what a transformer is).

5 Burpees OYO.

Indian run around the fields to the hill by the dog park for 11’s. Hillbillies and Toy Soldiers up and down the hill. Indian Run over to the opposite corner of the field for 11’s across the short side of the field. CDD and Skater Squats. Run over to the Burpee spot (by the transformers) and give me 5 more Burpees. Indian run to the playground. More 11’s. Pull-ups and WW1’s.

Mosey back to the start. 11’s across the parking lot. SSH and Overhead Claps.

Announcements

Party the 12th

Sargento 40 days of prayer.

Prayer request

Swimmer father n law

Sparky dad

Breaker family

Richard Kirk cancer

Gyro father n law cancer

Blart wife

F3 Gastonia

Page 497 of 917

Foggy Crossroads

Bulldog Lockbox

Above the Arctic Circle

9 Rounds

Burpee Feast

big woman

First Frost in Cramerton

3rd F – Deception

Cold PB

11 Indian runs.

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