F3 Gastonia

Fitness, Fellowship, Faith

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Spelling Bee

10 HIM’s for a cool morning workout – glad fall is finally here.

Oompa Loompa made quick appearance – saw what was up for the beatdown and disappeared into the gloom – leaving 8 for the Spelling Bee.

Hushpuppy completed his 100 Burpees for the Toliet challenge from Saturday.

Spelling Bee – Spell your F3 name for the exercises…  After every two PAX names, Lunge walk approx 50 yards.

A – 30 LBC’s

B- 10 Burpees

C – 20 Chest Press

D – 25 Dips

E – 25 Plank Jacks

F – Figure 8’s – 10 each direction

G – 10 Goblet Squats

H – Halo – 5 each direction

I – 30 Flutter Kicks

J- 10 Derkins

K – 10 Kettlebell Swings

L – 20 Jump Squats

M – 20 Monkey Humpers

N – Hammer Curls – 10 each arm

O – 25 Squats

P – 30 Side Straddle Hops

Q – Stepups – 15 each leg

R – Rows – 10 each arm

S – Shoulder Press – 10 each arm

T – 20 Mountain Climbers

U – 20 Merkins

V – Clean & Press – 10 each arm

W – 10 WWII Situps

X – 20 Good Mornings

Y – 20 Carolina Dry Docks

Z – 30 seconds – Body Destroyers

Great work by all – Only names missed were the “Y” in Hushpuppy and Oompa Loompa.  Many requests were made for the “Z” exercise.

Announcements:  Christmastown 5K, Convergence at the Yank this Saturday.

Prayers for Oompa Loompa’s back, all M’s and 2.0’s

Voodoo lead us out.

Privilege as always to lead.

Enter Catchy PainLab Title Here!

YHC had Q for the first time in a while. Thankfully the Pax has wanted to Q and cover my various absences. In trying to come up with what to do, my first thought was a game similar to one Radar has used on a Q a while back. But, the YHC wasn’t sure there is enough challenges the way YHC has it setup right now. So, we went with Pain-Stations. YHC setup 16 or maybe 18 parking space Pain-Stations the Schieles. Do the exercise listed and transition to the spot across.

The transitions were:
Bear Crawl
Crab Walk
Lunge Walk
Side Lunge
Also done were:
Skipping
Karaoke

The Stations:
10 Burpees
20 Merkins
25 CDDs
25 Plank Jacks
20 Curls Each Arm
20 Presses
20 Ball Slams
15 Kettle Bell Swings
25 LBCs
25 Flutter Kicks (Dbl Cnt)
25 Squats
15 Crunchy Frogs
20 American Hammers (Dbl Cnt)
25 Moroccan Nightclubs (Dbl Cnt)
25 Calf Raises
15 Squat Imperial Walkers
25 PAX Choice

All exercises were OYO/ U vs. U.

It was good to see everyone push themselves.

Good work!

Philippians 4:6
In nothing be anxious; but in everything by prayer and supplication with thanksgiving let your requests be made known unto God.

Watts Up powering down…

Medicine Woman Fartsacked

Allen Tate messaged Folsom to let us know he wasn’t going to make it home from Florida until after midnight and asked for a Q-sub. I volunteered because I could use the motivation to get up!

Medicine Woman says he is sitting it out so I told him there would be no running. That slacker fartsacked anyway!

Warmup:
SSH 15 IC
Imperial Walkers 10 IC
Pledge.

Thang:
Quick mosey to the lower shelter.

3 Sets
Decline Merkins 10 IC
LBCs 15 IC
Low Squats 10

3 Sets
Planche Merkins 10 OYO
Flutter Kicks 15 IC
Lunges 10 each leg

Mosey to the lower turd shack by the pond

3 Sets
Dirty Hook Ups 10 IC
Big Boys 10 OYO
Plank Jack as10 IC

Mosey back to the parking lot. Took a 3 minute break so Volt could sell eggs. Yeah. You read that correctly. A farmers market has popped up at Folsom.
On to the playground.

3 sets
Australian Pull Ups 10 OYO
American Hammers 15 IC
SSH 15 IC

Oblique Crunches 10 IC each side
Dying Cockroaches 15 IC

Time!

They guys were kinda quiet today. Tuesday felt like a Monday for me! We did learn about when you cam eat chickens, when not to, and that goose meat sucks. I really appreciate seeing you guys in the mornings. I feel like my day is off to a good start after F3!

Prayer requests and announcements:
Convergence Saturday at The Yank.
Prayers and Praise for Pappy’s uncle, Rock’s mom, our kids and families. YHC took us out in prayer.

Day 4: Love Is Thoughtful

Love thinks. It’s not a mindless feeling that rides on waves of emotion and falls asleep mentally. It keeps busy in thought, knowing that loving thoughts precede loving actions.

When you first fell in love, being thoughtful came quite naturally. You spent hours dreaming of what your loved one looked like, wondering what he or she was doing, rehearsing impressive things to say, then enjoying sweet memories of the time you spent together. You honestly confessed, “I can’t stop thinking about you.”

But for most couples, things begin to change after marriage. The wife finally has her man; the husband has his trophy. The hunt is over and the pursuing done. Sparks of romance slowly burn into grey embers, and the motivation for thoughtfulness cools. You drift into focusing on your job, your friends, your problems, your personal desires, yourself. After a while, you unintentionally begin to ignore the needs of your mate.

But the fact that marriage has added another person to your universe does not change. Therefore, if your thinking doesn’t mature enough to constantly include this person, you catch yourself being surprised rather than being thoughtful.

“Today’s our anniversary?”

“Why didn’t you include me in that decision?”

“Don’t you ever think about anyone but yourself?”

If you don’t learn to be thoughtful, you end up regretting missed opportunities to demonstrate love. Thoughtlessness is a silent enemy to a loving relationship.

Let’s be honest. Men struggle with thoughtfulness more than women. A man can focus like a laser on one thing and forget the rest of the world. Whereas this can benefit him in that one arena, it can make him overlook other things that need his attention.

A woman, on the other hand, is more multi-conscious, able to maintain an amazing awareness of many factors at once. She can talk on the phone, cook, know where the kids are in the house, and wonder why her husband isn’t helping . . . all simultaneously. Adding to this, a woman also thinks relationally. When she works on something, she is cognizant of all the people who are somehow connected to it.

Both of these tendencies are examples of how God designed women to complete their men. As God said at creation, “It is not good for the man to be alone; I will make him a helper suitable for him” (Genesis 2:18). But these differences also create opportunities for misunderstanding.

Men, for example, tend to think in headlines and say exactly what they mean. Not much is needed to understand the message. His words are more literal and shouldn’t be overanalyzed. But women think and speak between the lines. They tend to hint. A man often has to listen for what is implied if he wants to get the full meaning.

If a couple doesn’t understand this about one another, the fallout can result in endless disagreements. He’s frustrated wondering why she speaks in riddles and doesn’t just come out and say things. She’s frustrated wondering why he’s so inconsiderate and doesn’t add two and two together and just figure it out.

A woman deeply longs for her husband to be thoughtful. It is a key to helping her feel loved. When she speaks, a wise man will listen like a detective to discover the unspoken needs and desires her words imply. If, however, she always has to put the pieces together for him, it steals the opportunity for him to demonstrate that he loves her.

This also explains why women will get upset with their husbands without telling them why. In her mind she’s thinking, “I shouldn’t have to spell it out for him. He should be able to look at the situation and see what’s going on here.” At the same time, he’s grieved because he can’t read her mind and wonders why he’s being punished for a crime he didn’t know he committed.

Love requires thoughtfulness—on both sides—the kind that builds bridges through the constructive combination of patience, kindness, and selflessness. Love teaches you how to meet in the middle, to respect and appreciate how your spouse uniquely thinks.

A husband should listen to his wife and learn to be considerate of her unspoken messages. A wife should learn to communicate truthfully and not say one thing while meaning another.

But too often you become angry and frustrated instead, following the destructive pattern of “ready, shoot, aim.” You speak harshly now and determine later if you should have said it. But the thoughtful nature of love teaches you to engage your mind before engaging your lips. Love thinks before speaking. It filters words through a grid of truth and kindness.

When was the last time you spent a few minutes thinking about how you could better understand and demonstrate love to your spouse? What immediate need can you meet? What’s the next event (anniversary, birthday, holiday) you could be preparing for? Great marriages come from great thinking.

How precious also are Your thoughts to me. . . . How vast is the sum of them! If I should count them, they would outnumber the sand.

—Psalm 139:17–18

Today’s Dare

Contact your spouse sometime during the business of the day. Have no agenda other than asking how he or she is doing and if there is anything
you could do for them.

Not as JV as I thought

When I put this work out together, I actually felt like I would be letting the pax down a bit because I just wasn’t sure of the toughness.  I was wrong, ended up being pretty brutal.

 

The thang:

all exercises were in 45 second intervals with 15 second rest.

Warm up:

High knees 

Hillbillies 

Imperial walkers

Thang:

Touch and raise left leg

High knees

Touch and raise right leg

Side step left leg

Side step right leg

 

Moroccan night clubs 

Raise the roofs

Arm circles 

 

Squats 

Lunge’s

 

On your 6

Dying cockroach

Flutter kicks

Leg lifts 

LBC’s

we did these 3 times

 

announcments:  Christmas town 5k

prayer:  bedpan’s interviews

praise: Big Pappy’s bro in law and YHC mom

 

Sua Sponte

11 PAX posted at Crossroads Sunday morning. There wasn’t a Q as far as anyone knows. So Sua Sponte kicked in and since I had Q source I figured why not. I slid in right at 6:30 despite what Dr Seuss says and we were off! Most stayed for Q source. Great job everyone1

Folsom Legacy

There is nothing better than a early morning workout in the fall and where better than Dallas, N.C. at Folsom! 13 strong ready to roll. There had been a tweet about us older gentlemen having a taste for Werthers Original candy and I just happened to have some so I handed the candy to the guilty, tall, former site Q tweeter. You know who you are! No Slaw. No Sister Act. Let’s go!

Warmup: SSH x 15 IC, Cotton Pickers x 15 IC, Right over Left leg Stretch x 10 then Left over Right x 10, Hillbillies x 15 IC, MNC’s x 15 IC.

Mosey up the hill and stop at the fork in the road for 20 LBFC’s appropriately called by Freight since he loves them so. Mumblechatter starts in full force. Mosey up to the flag for 20 American Hammers. Pledge. Mosey back to the fork for 20 more LBFC’s. Mosey to the tennis courts.

The Thang: I borrowed this from Manziel in F3 Suncoast called “3 Way”. Mumblechatter continues. This was made for a field but the tennis courts work just fine starting at one end, go past the 3rd court for the Center and then to the last court for the 2nd line. You also had to repeat the Center and 1st line exercises on your way back while using the announced method of transportation between lines. All 10 reps IC. Mumblechatter continues. After each Set, I decided to read a quote from various people about legacy. This was the excellent Q Source topic last week.

Set 1) 1st Goal line: Merkins, Center: CDD’s, 2nd: Lunges, Transportation: Duck Walk (Where is Roadie when we need him?) Several Pax were disinterested in duck walking. You know who you are.
“Being good to people is a wonderful legacy to leave behind.” Taylor Swift

Set 2) 1st line: Flutters, Center: Mountain Climbers, 2nd: Monkey Humpers, Trans: Toy Soldiers
“Our greatest fear should not be of failure but of succeeding at things in life that don’t really matter.” Francis Chan

Set 3) 1st line: Freddie Mercuries, Center: Parker Peters, 2nd: Plank Jacks, Trans: Butt Kicks
“Outlive your life.” Max Lucado

Set 4) 1st line: American Hammers, Center: Shoulder Taps, 2nd: Big Boys, Trans: Nur (Some unnamed Pax questioned my American Hammer form and he may have been right.)
“Please think about your legacy because you are writing it every day.” Gary Vaynerchuk

Set 5) 1st line: Box Cutters, Center: LBC’s, 2nd: Burpees, Trans: High Knees
“Carve your name on hearts, not tombstones. A legacy is etched into the minds of others and the stories they share about you.” Shannon Adler

Set 6) 1st Goal line: Imperial Walkers, Center: Overhead Claps, 2nd: MNC, Trans: Carioca
“The greatest legacy one can pass on to one’s children and grandchildren is not money or other material things, but rather a legacy of character and faith.” Billy Graham

This was where I made time for Huckleberry to put us through some wall work but I don’t see him so we ran a while down to the lower shelter around the small pond and back to the start to get in just over 2 miles for the day with Dr. Seuss picking up the six.

Announcements: Convergence on Saturday, October 19th at the Yank at 7:00 am with Broke speaking for a few minutes after the workout. Every F3 man should be there for this if at all possible. It is the chance to connect with many of the great Pax in the F3 Gastonia region.
Christmas Town 5K Saturday, November 30th at 6:00 p.m. This is a Speed for Need event and we would like a big group.

COT: Broke’s Sister in Law, Stogies dad, Bedpan has a few interviews this week. Freight took us out in prayer.

Thanks for the chance to lead today!

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