Tomahawk – Taking a hop, skip and jump around the Doby’s Bridge Elementary

2015-09-28Leave a comment

QIC: Cake Boss
When: 09/28/15
Pax: Rebel. Ringer, Beast, Rocky Top, Flashdance. Peabody, FNG-7th Heaven, Birdcage, Ginsu, Seacrest, Sharknado, Cake Boss
Posted In: The Snake Pit

Ahh….to be up early and post on a Monday morning is a beautiful thing. Starts the week off right and especially when you can lay the smacketh down!! 11 arrived to Tomahawk for a slice of Cake Boss pain and I say 11 because the FNG came in hot after our warm up…..more on that later.

The Thang:

Take off for a mosey around the school

1st stop – 25 SSHs

Mosey to 2nd stop of 20 Mtn Climbers

Mosey to 3rd Stop of 25 Seal Jacks

Mosey 4th stop of 25 Plank Jacks

YHC stopped to get some air as I have not run that fast in days….weeks….ever!! Anyway, talked to the men about how when little toddlers are learning to walk and the legs are weak and they stumble and fall even catch the end of a table and bang their head, but when they take those steps its the sweetest thing to watch. They are so excited and so independent. Our faith journey or walk is the same concept, we start out weak and wobbly and unsure of what we are doing but know we have to take the steps. Each step we take in our faith walk brings us closer to our Sky Q our God that is there holding our hand or has his arms wide open for us to fall into. Sometimes we fall and sometimes we get hurt…..he is still there to help us along……more to come!

Grab the bells and head to driveway entrance:

8 reps each of these exercises:

Curls, Shoulder Press, Bent Row, KB Swings

Run to light post, do exercise on written on ground, run back to bells and do 4 exercises again.

Run to 1st light post and then to 2nd light post, adding or doing the ladder. In between doing the KB exercises each time.

Here are the light Post exercises:

Bear Crawl,

2 Box Jumps,

Frog Hops,

4 Lunge Jumps,

5 Imperial Walker Squats,

~~6 Apollo Ono’s,~~

~~7 Calf Raises,~~

~~8 Low Squats,~~

~~9 burpees~~

Ran out of time for last 4 stations. Hops and bear crawls were killer, but men worked hard. Ended with 6 burpees and COT

When walking on our faith walk we fall off the path and get hurt, but a loving God picks us up. Only time it gets bad is when we think we can go it alone. We think we don’t need a God, a brother or any assistance. I’m here to tell you, you are a fool if you think this life is manageable alone. You got F3 brothers on either side of you and a Sky Q chasing after you, so make good choices and WALK TALL AND FINISH STRONG!!!

Thanks to Ringer for the Q!

Welcome FNG – 7th Heaven and prayers to Rebel’s nephew and Beast’s wife for good health and God’s strength.

Peace and see you in da gloom!

Cake Boss

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PRE-BLAST Race for the Cure – F3 Nation Turkey Punchers

2015-09-282017-06-16Leave a comment

QIC: Popeye
When: 09/28/15
Pax: So far: Sgt. York, Italian Job, Burgundy, Fusion + M, Apache + M, Turbine + M, OPEN TO ALL PAX, M's and 2.0's
Posted In: Pre-Blast, The Fort

This is it… time to Punch the Turkey out of Cancer & Turkey Punch a whole lot of people to what F3 & FiA is about. That’s right, there is a PAX combo of F3 & FiA currently registered with the F3 Nation Turkey Punchers team to run the Susan G. Komen Race for the Cure this Saturday October 3rd.

THE THANG:

If anyone would like to #ClownCar up to Charlotte we will meet at Sullivan Middle School at 0515. Wheels up at 0530.

TIME: Here’s the race day schedule CLICK HERE or just read it here.

Registration/Packet Pickup – 0600
Teams Village Opens – 0600
Timed 5K Run – 0715
Recreational 5K Walk/Run (un-timed) – 0750

RALLY POINT in Charlotte will be near the Start line along E. 3rd St between Davidson St & S. McDowell in the team village. Look for a shovel flag. With that said, If anyone has a shovel flag(s) for this event please bring it. See Map .

PARKING is all over the place. If you use one of the preferred parking sites I believe it is free parking during the event. Just have some form of payment ready just in case.

PRE-RACE: Time permitting there will be a little pre-race warm up. There will be a lot of walkers in the un-timed race so we will need to try and get to the front near the start line so we wont have to dodge a bunch of people once the race starts.

UNIFORM OF THE DAY: F3 or FiA shirt if you have one. Also this is a breast cancer awareness run so wearing pink is also in order.

POST RACE: Either meet up at COT around shovel flag until the 6 finishes and/or wait at the finish line cheering on our team mates as they finish. REQUIRED: Team photo pre or post race. so don’t leave unless we’ve taken a team picture.

All AO’s are still open Saturday – The Patriot has the honor of having Deacon and Peach beat you down. The Fort you should have some fun with Dark Helmet.

In closing, thanks to all PAX and their M’s for signing up for this race. In 2003 I lost my sister to breast cancer at the age of 31. I’ve participated in the RFTC in some form or fashion since then. I’m sure there are those of you who have been affected or know someone who has been affected by breast cancer or any form of cancer. Before her death I shared with my sister JoAnna the verse John 11:4 after Jesus was told of Lazarus’ death. Jesus said, “This sickness will not end in death. No, it is for God’s glory so that the son may be glorified through it.” It really opened her eyes to her condition that even though cancer was eating her away from the inside out, that Jesus would be glorified through her pain. Thus the team name “F3 Nation Turkey Punchers“… So lets go out there Punch the Turkey out of Cancer so #SkyQ will be glorified & hopefully one day through your efforts a cure for cancer will be discovered.

It’s still not too late to sign up – even if you don’t sign up come out and support your F3 Bros. See you Saturday.

Popeye out!

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You vs You

2015-09-27Leave a comment

QIC: Jekyll and Double D
When: 09/26/15
Pax: Ginsu, Menthol, Package, WWL, Longshanks, Mini Me, Galloping Ghost, Cena, Sechreast, Mainframe, Quack Attack, Rooney, Santini, Bubba Gump, Flat Tire, Javert, MacGyver, FNG/Bigglesworth
Posted In: The Fort

20 pax posted on a soggy morning to pushback the rainy day blues and launch their weekend with pain and purpose.

The Thang (Jekyll on Q)

Warm up run on path around park with miscellaneous moves along the route

Mosey to Stairway to Heaven

BLIMPS up the hill w/5 reps at each light post (6 rounds total):
Round 1 = Burpees
Round 2 = Lunges
Round 3 = Imperial Walkers
Round 4 = Merkins
Round 5 = Plank jacks
Round 6 = Squats
Extra credit = bear crawl between lamp posts

Circle up for Lt Dan’s = 1 Squat + 4 lunges
(increase like Jack Webbs up to 5)

6 MoM = LBCs, Heels to Heaven, Rosalita, Protractor

Hand off to Double D

Run to end line on soccer field

Circle up for Tabata series (8 rounds 20 secs amrap/10 secs rest)
Round 1 = Makhtar N’Dyae
lap around the playground
Round 2 = Knee Tar Jai
lap around the playground
Round 3 = Monkey Humpers
Run down to park
Round 4 = Bear crawl

Run home

COT

Naked man moleskin

Tclaps to the pax for enduring a full throttle day in soggy conditions. No complaints at all, at least about the weather.

Welcome to FNG Bigglesworth! Tclaps to Ginsu for the EH.

The theme today was “you vs you” meant in the context of not getting caught up in our culture’s mission of comparison, keeping up with the Joneses, building expectations around what others have or don’t have or what makes each of us better or lesser than another person. It is a highly contagious and dangerous disease propagated by our culture with a smile and a message intended to keep us in a state of discontent. Not only is it toxic to us, we often tolerate it or even impose it on our spouses or children. Measuring ourselves and each other in a spirit of accountability is a necessary and healthy activity. But when it grows out of a sense of envy, jealousy or pride, it is certainly headed down a sinful path.

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Pre-Blast for The Fort 2015 Christmas Party

2015-09-262017-06-16Leave a comment

QIC: FunHouse and Company
When: 12/19/2015
Pax: Yes, All of You!
Posted In: Alcatraz, Block Party, Flight Plan, Golden Corral, Laces In, Laces Out, Pantheon, Ring of Fire, Run 'n Gun, The Armory, The Ballroom, The Colosseum, The Fort, The Hive, The Ranch, The Swamp

This is a long time coming, so here it is: The Pre-Blast for The Fort 2015 Christmas Party!

Now this will be no ordinary Christmas party. This party will be THE blowout of Fort Mill that people will be talking about for months, or at least hours…. There will be food, drinks, rap battles, break dancing, etc. The typical PAX throw-down. This is a BYOB event. This is all you need to bring. $65 a couple is a steal to hear DD drop the mic to an Eminen classic, “the Real Slim Shady” while Menthol throws down the cardboard to show us his old school break dancing moves…. This is something you don’t want to miss.

The Thang:

AO: The Diary Barn

Date: 12/19/2015

Time: 6:00pm – 10:00pm

Cost: $65 per couple – Pay here https://www.paypal.me/JoshuaSale OR send check to Joshua Sale 1213 Whitetail Drive Fort Mill, SC 29708

Extras: BYOB – If you would like to partake of a festive drink, please bring it and our bartender will be serving the PAX.

Remember that $65 now in September is easier to come by than in December. Do this now and have a pre-paid date night for your M that will be loads of fun!

Let me know if you have any questions.

Funhouse

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The Hive: There was a Buzzing in the air this morning and it wasn’t the Bees!!

2015-09-26Leave a comment

QIC: Cake Boss
When: 09/25/15
Pax: Longshanks, Rebel, Dawg Pound, Bass-O-Matic, Assassin, Howitzer, Cake Boss
Posted In: The Hive

7 of the bravest confirmed that rain does not bother them and lifting things up and pushing yourself to places unknown is not a fear of theirs. the buzzing was the rain hitting the house, car and my head in da gloom. It was wet and chilly and down right PERFECT for a kettle bell beat down. I have always found that in 3 years of F3, the worse part of a rainy workout is getting out of my house. Once I’m committed that rain is actually refreshing and enjoyable. At least that is what I tell myself. The real enjoyment is the fellowship of my brothers and locking shields and accomplishing a hard task, having fun and praying for each other……Can’t wait for my next post!!

The Thang:

Nice jog down to FMHS football stadium and out the back entrance (nice hill climb), down Munn Road and back in the student parking lot. It was wet and dark, but we got the lungs opened up for what was coming up next.

4sets of exercises with a lap around the parking after each set of reps.

12 reps – run, 10 reps – run, 8 reps-run

KB Swing

Bent row

Figure 8

Plank

Next Set

Goblet squat

Lunge press (crowd pleaser)

Russian twist

Push up

Next Set

Single arm benchpress

Deadlift

Military press

Curls

COP:

20 LBCs, 10 Peter Parkers, 15 Parker Peters

For those that need help with the math, that is 12 exercises, 30 reps of each exercise and 12 laps around the lot with no 10 counts and little chatter…..these men worked hard and got it done.

Great fellowship this morning. Thanks to Longshanks for the opportunity. We talked about being at low points and deadends and choices we make. Sometimes we feel we are at the end of our rope, but we always have a choice. We can sit and cry or worry or we can pick ourselves up, reach out to our brothers next to us and ask SKY Q to come into our lives and give us strength to push through. Put on the big boy pants men and call on SKY Q and put up the good fight!

Prayers to all that are sick, suffering and dealing with difficult situations. Life is hard but we can have hope in the one that gave it all for us!!

Cake Boss – see you in da gloom!!

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Pantheon of Pain – Slice of Surrender Pie!

2015-09-26Leave a comment

QIC: Cake Boss
When: 09/23/15
Pax: Corn Hole, Kevlar, Howitzer, House Cat, Bojangles, Bing, Zima, Cerono, Fish Stix, Gears, Axle, Puddles, Senator Tressel, Cake Boss
Posted In: Pantheon

14 faithful arrived at The Pantheon (Pan-every Theon-divinity), some for an early run and extra credit, some just for a slice of pie from YHC, Cake Boss. As always I am humbled and honored to lead an F3 workout. it never gets old and I never take it for granted that I have an audience of men that came out at 5am in the morning for a quality workout and fellowship. I know there are many choices in the gloom, not only F3 choices, but other venues and options that men can participate, but when they choose to attend an F3 AO that I am Qing, I pray that I give them my best in all 3 Fs…..Fitness, Fellowship and Faith. The definition of Pantheon is to every god, as F3 is open to all faiths. Know there is something more & bigger than yourself! I am 3rd!

The Thang:

Light Jog out to Gold Hill Road, down the hill to the amphitheater

COP: 4 sets of these 5 exercises. I must say the I surrenders were a crowd pleaser.

10-Extreme Mtn Climbers (OYO)

10-Inch worm push ups (OYO)

10-Clam Shells (hands to instep) (Cadence)

10-Seal jacks (Cadence)

10-I surrenders (hands up, go to knees and stand back up) (OYO)

Mosey to the large field in the middle of the AO.

We spent a good amount of time here. I talked to the men about how we feel the need to play with fire. It could be putting a match out with our fingers or adjusting the logs on the camp fire with our bare hands…..bottom line is we think we can handle it and no harm is done, until we get burnt or worse. Sin in our lives is the same. We think we can handle things and no harm is being done until our life is engulfed in flames and we are looking for relief and medication. More to come…….

60 yards apart. Start with one exercise, then run 60 yards, add the next exercise, then run, add the 3rd exercise and so on doing all 12 exercises on the last run. # of reps for each precedes the exercise.

1-Merkins

2-SSHs

3-double count flutters

4-Freddy Mercs

5-Burpees

6-Squats

7-LBCs

8-plank jacks

9-diamond Merkins

10-donkey kicks

11-lunges

12-monkey humpers

Quads were feeling those last 3 exercises at the end, Some felt the need for competition and were racing each other, and some wanted to just complete the work. Either way, everyone did a great job and once again, I am humbled to lead such a great PAX.

So we make choices to do certain things in our lives that we think don’t harm anyone, like have a few drinks too many, using words that are not of the best vocabulary, looking at women other than our wives with lust and desire….on and on and next thing we know we are dealing with a blazing fire at home, work all around us and we say…..how did I get here? One choice or decision after another gets us to where we are. Make godly decisions men and honor the promises you made and live to honor your creator not any creation.

I look forward to posting at The Pantheon again soon. It is a great AO and PAX out there!!

Finish Strong!

Cake Boss

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Today rain is spelled B-I-N-G-O

2015-09-25Leave a comment

QIC: Popeye
When: 09/25/15
Pax: Winchester, Cheeto, River Rat, Shrute, Sgt. York, Apache, Turbine, Smiley, Riddler
Posted In: The Fort

10 PAX made the choice to not to be a #Cantore and brave a little bit of precipitation to become better men. Plus have a little #slowburn fun at the same time.

WARM UP –

20 SSH – (shocker)
15 Windmills (This is a slow burn so not a Tinker Toy Propeller)
15 IW
20 MNC
10 Merkins
20 MNC

THE THANG –

Since at #Petra we use the parking lot in front of the Catawba Bingo hall I figured we should have a beat down bingo game. The following exercises were written on a scrap of paper, in a bag, chosen by the #PAX who were present. These were picked in no certain order, however not all were chosen.

B – BURPEES – 10
B – BULLFROG MERKINS – 15 (FYI – BF Merkins are basically half a burpee)
B – Bomb Jacks – 10
B – BEAR CRAWL – 2 Parking Rows
I – IRKINS – 20
I – IMPERIAL WALKERS – 25
I – IRKINS – 10
I – IMPERIAL WALKERS – 15
N – NIPPLE SCRAPERS (Dive bomb merkins) – 5
N – NUR (Get it? Run BACKWARDS) – 3 (parking rows & back)
N – (k)Nuckle Merkins – 10
N – NUR (RUN BACKWARDS) – 4 (parking rows & back)
G – GROINERS – 20
G – Gut Busters (aka. Plank Twists) 15 – (a Popeye favorite that I’m not sure is on the Exercise list yet. Along with #Fartsaccidnet in the lexicon)
G – Al Gore – 30 secs. (squat position pretend to hug a tree)
G – Gut Busters – 15
O – OVER HEAD PRESS – 30
O – One Leg Squat – 20 (10 – each leg)
O – X’s & O’s – 10 (like a big boy sit up, arms & legs out in an X – O sit up ball up Q calls out X – O) ((Luckily due to the rain and how terrible this sounds I remember no one drew this one))
FREE – Run a lap around the entire parking lot
FREE – Run a lap around the entire parking lot
FREE – Run a lap around the entire parking lot

After one of the “FREE” runs we stopped to reflect on the Mark 4:35-41 where Jesus calmed the storm. The rain this morning was nothing compared to the storm the disciples faced that day. However, knowing that Jesus woke up from sleeping and simply yelled “Quiet! Be still!” and the storm was gone, we can have faith that Jesus can calm any ‘storm’ we are going through in life.

Side quote: “You will not be the same after the storms of life. You will be stronger, wiser & more alive than ever before.”

ANNOUNCEMENTS:

Oct 3rd – Race for the Cure in Charlotte sign up F3 Nation Turkey Punchers to be a part of the team.
Extra credit Run 0630 before The Patriot Saturday

I apologize for not remembering any more announcements due to the fact I quit recording on my phone during this time.

PRAYERS:

Smiley having issues with some termite damage on his house
Lift up Padre in his move to start #TurkeyPunching folks down in Easley, SC.

As always thank you for allowing me to lead you today. It is an honor.

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Moist Merkins at The Swamp

2015-09-25Leave a comment

QIC: Gears
When: 09/25/15
Pax: Crash, Legoland, Gekko, Cornhole, Family Guy, Vinny, Fish Sticks, Royale, Cable Guy, Zima, Gears (YHC)
Posted In: The Swamp

The rainy season is upon us, but it didn’t stop 11 dry men from getting moist at the Swamp. No FNGs, light disclaimer, then we took off.

The Thang

Merkin Circuit around the Swamp. Mosey for ~ 1/8 mile between Merkin Stations (10 IC at each)

Merkins
Wide Arm Merkins
Diamond Merkins
Stagger Merkins
Crucible Merkins
Ranger Merkins
Knerkins

Mosey to Target Wall

5x Donkey Kicks to BTTW
People’s chair for 60 seconds
BTTW Protractor
People’s chair
Ascending Testicles

Call the Ball – Alternating Bear Crawl and Crab Walk between each Red Ball, with ascending Bomb Jacks

Mosey to hill by BW3

Jacobs Ladder – 5x Burpess at the top, 2 Squats at the bottom. Decrement Burpess and Increment Squats by 2.

Double Applesauce to Fountain

10 Box Jumps
20 Dips
10 Derkins
15 Box Jumps
30 Dips
15 Derkins

Mosey to Shovel Flag for COT

NMM

I debated dictating this backblast to my phone, but decided to #ChooseTheHarderThing and type it out. Seriously…. my arms are literally shaking from all the merkins this morning. Quality work by the PAX and minimal mumblechatter other than the normal from Zima and Crash.

In COT, I shared that today is my older brother’s 41st birthday. This is significant because 4 years ago he was in a tragic accident at work, where he was burned over 75% of his body and blinded. We didn’t know if he was going to live. I shared how he fully recovered physically and how he and his wife used to work out together because it is something he liked to do. One night not too long ago, he woke up and decided to put aside what he wanted to do and choose to do something to serve his wife that was outside his comfort zone: Ballroom Dancing. He decided to strip away what others thought, serve her, and put her first. This has enriched his marriage in a huge way.

I brought it up because it is an example that I think we can all learn from. Your relationship with your wife is so much more important than how others perceive you. Likewise at CNW2, we discussed how your relationship with SkyQ is more important than how others perceive you. Men, you need to be committed to the relationships that are important…. we are called to lead but also to serve. Step up, be a real man, and look for opportunities to enrich the relationships that really matter.

Announcements

Oct 10 – Run for Attention 5k
Oct 12 – Charity Golf Tournament for Fort Mill Care Center
Oct 14 – Dredd and OBT at Fort Mill Rotary
Oct 17 – Fast5k
Oct 24 – Mudrun
Dec 19 – Christmas Party – See Funhouse for tickets

Prayers

Praise for Royale’s new Home. Prayers for all travelling in bad weather.

Honor to Serve

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Track and Field in the Gloom

2015-09-24Leave a comment

QIC: Gears
When: 09/24/15
Pax: Assassin, Hauschka, Sir Topham Hat, Mr. Clean, Spider Man, Pick-6, Cerrano, Axl, Peabody, Ginsu, Sasquatch, Corruption, Mainframe, MacGyver, Bass-o-matic, Barry Manilow, Cheddah, Legoland, Gears (YHC)
Posted In: The Ranch

It has been months since YHC has been out to the Ranch and I couldn’t resist the siren song of the full track for a Track and Field inspired workout. No FNGs, so a light disclaimer was disclaimed and we took off.

The Thang

Moderate Mosey to Athletic Field for some track work

Circle Up in the infield for a few warm up stretching exercises: IW, Windmills

Count off by 4’s into 4 “teams” of 4 or 5 for track work

Indian Run one full lap around the track (400m), in lanes
Fast5k simulation, 5 Laps. Team members run one lap (400m) while the rest of team does:
- 20 Flutter
- 20 Peter Parkers
- 20 Freddies
- 20 Parker Peters
- 20 LBC
Grouped teams 1&3 and 2&4 for Plank Hurdles
- First PAX runs 10 meters drops to plank
- Next PAX runs and hurdles first PAX, runs 10 meters drops to plank
- Continue Indian Run style for 2 full laps (800m Hurdles)

Mosey back up to lot by playground for “Hammer Throw”:

Captain Thor (from F3 exercises page), 1:4 ratio up to 10:40
- 1 Big Boy Sit Up
- 4 American Hammers

Mosey back to shovel flag for COT

NMM

Gotta give credit to the PAX for being willing to jump the fence to get to the track, since the gate was locked… I may have implied the fence was much shorter than it actually was when we took off. I will admit to being a little concerned when a car rolled up in the parking lot with lights shining on the field, but the people in the car were probably more concerned with the 19 men working out a zero dark thirty. I personally think the plank hurdles made it all worth it… that was actually quite fun.

Good group out this morning. There were a few new faces that I haven’t seen since I don’t make the trip across 77 as often as I used to. I guess that is the downside of having so many quality AOs in all the areas of The Fort region. The drive was worth it and I hope to come back out to the Ranch again soon.

Announcements

One Year Anniversary Black Diamond for Cerrano and Spiderman – Early Oct
Run for Attention http://runforattention.org – Oct 10
Charity Golf Tourney, benefiting Fort Mill Care Center – Oct 12
Fast 5k – Oct 17
P200 Sign Up – Contact Rooney

Closed out with Many Prayers and Praises – Job Situations, Broken Families, Injuries and Illness

Honor to Serve.

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Missing The Mumble Chatter

2015-09-24Leave a comment

QIC: Decibel
Pax: Uncle Si, Snair, Catfish, Longshanks, Huckleberry, Scrum, Bassomatic, Ginsu, Deacon, Chicken Hawk, Boy Band, Assasin, Dark Helmet, FEMA (fng), Peabody (fng)
Posted In: The Armory

16 manly men came to swing some iron around.

I was training for the CC5 and have not been out to sling the iron in a while. I sure miss the mumble chatter. Nothing like the chatter that ensues while slinging a few pounds around.

The thang:

10 burpees

One Minute on 20 Seconds Off

90/45

Chest to Back Pullover

Two Handed Curl/Preacher Curl

Goblet Squat

Mosey to Station 1

KB Merkin

Figure 8

Back Lunge with pass through

Toe Taps

15 burpees

Mosey to Station 2

Halo

Upright Row

Dead Lift

10 KB Burpees

Mosey to Wall

Squat Curl

Shoulder Press

Stairway Wheel barrow/up and down

Dip

15 burpees

Mosey to Station 4

Chest Press

Peoples Chair

Skull Crushers

Balls to the wall

Mosey to Origination point

Russian Twist

LBC with KB

Rocking Plank

Corkscrew Plank

X-O

As always it is great to lead quality HIM. Keep making an impact.

Don’t forget to get out to the Childrens Attention Home this sat at 6:30. Bring 2.0s and make an impact.

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