2nd Annual Hog and Coyote #H&C2015

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  • QIC: WWL/Pusher
  • When: 6/20/15
  • Pax: All men of F3 who would like to celebrate Fathers Day with a CSAUP.
  • Posted In: CSAUP

The Fort is proud to announce the 2nd Annual Hog and Coyote multi leg CSAUP event to be held on June 20th beginning at 6 AM. This event will help to celebrate Fathers Day weekend. This year, we will include AOs from the Fort, Tega Cay and finish in Rock Hill (Yes, I said Rock Hill!)

The H and C takes its roots after a recent SC bill passed into law that allows night hunting of wild hogs, coyotes and armadillos. Our inaugural run included 8.4 miles, 4 AOs and 17 faithful Pax. Our route this year includes 5 AOs, approximately 12-13 miles and we expect AT LEAST double the number of Pax. The route includes the following AOs:

  • Start – Ballroom (Q – Change Order)
  • Golden Corral (Q – Jekyll)
  • Slow Burn  (Q – Hard Drive)
  • WEP (Q – MacGyver)
  • Finish – The Patriot (Q – Peach)

This year there will be (3) ways to participate:

  1. 1 Man Wolfpack – Run the whole thing yourself. Sure, its a CSAUP event, what the heck!
  2. 2 Man Relay – Similar to BRR or Palmetto 200, we will go “cannonball run” style (young guys, please Google it) with a 2 man team. Handoffs will occur at each AO and at the mid point between WEP and the Patriot. Basically, each man will run about a total of (2) 5k runs over the course of the route
  3. The Armadillo – Whatever you decide from #1 or #2, the route from WEP to the Patriot will be timed. Fastest man (or 2 man team) for this portion is awarded the Armadillo. Eligible participants must have completed the entire route.

More details:

Estimated Completion Time: 2-3 Hours depending on pace

Logistics: Launch from Ballroom at 6 AM. Each AO will have (2) Qs who will lead 10-15 minute workouts. Water stations will be provided on the route. There will be drinks and snacks provided at the completion of the race.

T shirt: If there is enough interest, we can make a t shirt for the event. Its not like we don’t have enough. It will not be black.

If you have any questions, please send them to thefortf3@gmail.com.

Sound off in the comments below if you are in!

 

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Stroll’n through the Fort

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  • QIC: Red Banjo
  • When: 04/28/15
  • Pax: 1-Niner, 50-Cal, Acme, Audit, Chaser, Crab Cakes, CSPAN, Duggar, Full Count, General, Geppetto, Gunny, Longshanks, MacGyver, Man-O-War, Opie, Red Banjo, Repeat, Sharknado, Wheels
  • Posted In: Block Party, The Fort

Decent size crowd showed up to start their week off on the right foot this morning. Given the Strawberry Festival’s 100+ portable lighting systems – we took the group off campus and through the lovely town of Fort Mill.

The Thang:

Mosey to Synergetics parking lot (Warm Up)
SSH 50x
Imperial Walkers 15x
Wind Mills 10x
Squats 20x
Merkins 10x
LBC 10x
High Slow Flutter 10x
-Line up on far side of 35 yard parking lot-
Walking Lunges out
Backward lunges in
Broad jumps out
Crab walk in
Burpee Broad Jump out
Spiderman pushups in
walk out

Mosey to brick wall
Step ups 10x each leg – derkin plank
Dips 3 sets of 10x

Mosey to stairs at end of Main Street
Partner wheel barrel up – switch

Mosey to playground
Wall Jumps 3 sets of 10x – derkin plank

Mosey back to COT
Stopping 1/4 SSH
Stopping 1/2 Pushups
Stopping 3/4 Squats

Moleskin:

I was pretty surprised to see the turnout this morning – 20 PAX’s is a solid number for a Tuesday workout. It was also nice to see many of the PAX’s were people I have never meet or seen before – growth is good!!! The mumbling was pretty faint today, but I did hear a couple comments around making sure I remembered it was only a 45 min workout today – got em back right in time…..

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Carry your weight!

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  • QIC: Cable Guy
  • When: 4/28/15
  • Pax: Jerry Lewis, Waldo, Funhouse, Decible, Senator Tressel, Zima, Royale, Trucker, Package, Bubba Gump, Gecko, Aquaman, Taz, Major Tom, Crash, Boeheim, Weezer, Firewall, Luke Warm, Spartacus
  • Posted In: Golden Corral

21 Pax Gathered for fun and a little exercise of the body!

Mosie around HT Parking lot for a while

COP

20 Chuck Norris Merkins

20 MC

20 Peter Parker

20 Parker Peter

20 SSH

20 Wide Arm Merkins

20 Carolina Dry Docks

20 Wind Mill

20 Diamond Merkins

20 SSH

20 Squats with Calf Raises

Mosie over to the Hill and partner up…Size Matters (regardless of what you’ve heard)

Partner carry to the top of the hill and both do 5 Burpees

run to bottom of hill each partner does 5 merkins

repeat sequence 5 times each (Spent….Gassed……Leg Burns…….NO mumble chatter!!!!)

Mosie over to the wall for some BTTW

10 Donkey Kicks

10 Burpees OYO

Mosie to COT

Thank God that’s over!!!!!

Thankful for Boeheim’s continued recovery, great to see him back!

No man left behind was the lesson of the day!

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No Q…No Problem

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  • QIC: Pusher, Tinker Toy, Padre, Package, Burgandy
  • When: 4/27/2015
  • Pax: Mailman, Shrute, Italian Job, Swampfox, Popeye, Geppetto, Javert, Mr. Clean
  • Posted In: The Fort

The men of Rock Hill gathered for a sure-thing beatdown that has become a regular occurence at Old Town. As we gathered, the only question was who would deliver the punishment? No one…

After realizing that we had been CSPANed, YHC took off running and the Pax followed:

Mosey to Fountain – Pusher at Q

SSH x 30

Windmills x 10

Merkins x 15

Mtn Climbers x 20

Dry Docks x 15

Night Clubs x 20

Mosey to Garage – Tinker Toy on Q

Burpee Broad Jump to 1st ramp

Run to next – -20 Merkins

Lunge walk to next then run to next

30 Squats

Reverse lunge to next ramp then run to level 4

20 Burpees

Run to top – 20 Calf Raises

Down the stairs

Peoples Chair – 20 count

BTW – 10 count

Handoff to Padre

Burpees – Of Course

Other stuff I cant remember

Handoff to Package

Wall merkins x 25

Step back for 25 more

LBCs forever, literally

1 arm wall merkins x 20

Switch, rinse and repeat

Handoff to Burgandy

Broad jump merkin squats – What the heck?1?

Up stairs across and down

AYG to top and back

AYG to COT

As expected, pain was delivered by multiple Qs. Apologies for forgetting some of the exercises but when you put Package, Tinker Toy, Padre and Burgandy together you get a #ParadeofHorribles

Announcements

Convergence this Saturday, May 2nd at the Patriot led by Dredd and OBT. EH someone and make sure that you show up. All 3 Fs are promised for the event.

Other announcements available via the weekly email.

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Thanks Anchorman…

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  • QIC: CSPAN
  • When: 04/27/15
  • Pax: 50-CAL (FNG), Assassin, Boy Band, Car Bomb, Catfish, Change Order, Cheddar, Chicken Hawk, Dark Helmet, Deacon, Destiny, Duggar, Grid Lock, Huckleberry, Longshanks, Lug Nut, McGruff, Senator, Sparks, Spitz, & Trucker
  • Posted In: The Armory

Disclaimer, 1 FNG “who will now be forever known as 50-CAL”, and welcome to #TheArmoryF3 . My man Anchor is fighting a nasty infection..so he asked me to step in to Q.

NOTE: We are still looking for a replacement AO-Q (Tatanka is moving) for the Armory.

COP near the funeral home side of FHC-FM.

SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

I had forgotten that the #mumblechatter at this AO is “Top Shelf”…we should have done more bombjacks…I appreciate your enthusiasm and comedy show attitudes…makes Q’ing that much more fun.

Mosey to far parking lot for “Pyramid of Pain”

  • All exercises included bell except burpees and CDD.
  • Shotgun Start
  • Run a parking lot lap after every station
Station Reps Exercise
1 50 LBC
2 40 Calf Raises
3 30 Squats
4 20 Americans
5 10 Burpee
6 20 Americans
7 30 Squats
8 40 Calf Raises
9 50 LBC
10 50 Flutter
11 40 CDD
12 30 TRI-EXT
13 20 Curls
14 10 Burpee
15 20 Curls
16 30 TRI-EXT
17 40 CDD
18 50 Flutter

 

T-Claps to Senator, Shanks, and Huckleberry for getting in a full rotation.

Quick sprint off to close out the morning.

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

Always an honor to Q, here is everything in my notes:

 

 

And in case I have not said it lately, “Be a better man today than you were yesterday”

 

CSPAN – over & out

 

 

 

 

 

 

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Running the Bases at the Black Diamond Ballroom

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  • QIC: Cerrano
  • When: 4/24/15
  • Pax: Trucker, Dark Helmet, Ringer, Cheddah
  • Posted In: Uncategorized

5 Men rolled out of bed a little earlier this morning for a little hour long Major League action Black Diamond Style for my VQ at The Ballroom.  Was happy to have Ringer attend all the way from Indian Land to show us what the IL is made of.  Did a pretty good job!  Cerrano if you don’t know came from the movie Major League and was played by Dennis Haysbert the actor that plays in the Allstate Insurance commercials, I am a Allstate Agent.  Over the past few weeks I  thought about his role in the movie and his goal was to always swing for the fence, shouldn’t we all feel that way in our daily life with our family, kids, friends and careers?  Yes we may strike out a few hundred times but we strive to hit that home run again. I plan to make this a daily goal of mine. AYE!?  Thanks to all the showed for my BDVQ.

The Thang:

.5 mile swift jog down towards lower cul de sac up and down grass hill on left to give it some variety.

SSH x 40(IC)

Merkin x 15(IC)

Windmill x 20(IC)

Bombjacks x 10(since Dark Helmet was late)

Short mosey to lower parking lot where we started “running the bases”. We started with partner wheelbarrow across parking lot about 50+ yards with a set of 10 derkins half way down and again at the end. Switch and come back towards cul de sac. Take a lap. Next exercise was the lunge across parking lot and take a lap(little burn). Next, 20 burbees and take a lap. Last, 20 mountain climbers(was going to do partner carry but I was odd man out) and take 2 laps.

Indian run up hill toward double wall where we did 2 rounds of peoples chair for recovery.

We then lined up for a little 10:1 merkin/squat fun using the 5 ft and 3 ft double walls towards top of road. Start with 10 merkins and bear crawl 30 ft to wall  up and over and then start squats in ascending order taking a lap back to starting point each time. Repeat until 1 merkin and 10 squats are completed(10 laps).

Mosey to grass for 4:1 Jack Webb.

Still had 15 minutes left and with bikini season coming up we needed a little ab lab action. PAX’s choice. Trucker introduced us to the BLT he learned in Raleigh(wish he left it up there) and several other PC exercises, PP, PP, B&C, flutters, protractor, and I’m sure a  few others I forgot at this point.

COT

Announcements:

Rock Hill Convergence May 2nd

Asheville April 30th/ Nun run

Chicken and Wisdom talking about marriage Friday May 15th with Chicken Hawk

BRR for all the crazies

 

Prayers:

Flat tires M

Trucker and his M/2.0s. Prayers for them to find the perfect house to grow in.

Prayers for Spider-mans brother in law

Dark Helmets assistants grandma in hospice

Cheddahs M finding a job

 

 

 

 

 

 

 

 

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PREBLAST — 3rd Annual Cannoli Run coming May 16th

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Great double down + 2nd F opportunity!!!
**************************************************************************************************************
Hey F3Nation — Come join Bolt, Double D and other pax from The Fort in supporting the 2015 Cannoli Run at St. Philip Neri Catholic Church on May 16.
This year’s 3rd annual Cannoli Runs are part of St. Philip Neri’s Italian Festival (May 14-16) which is celebrating it’s 20th anniversary this year.  Proceeds from the runs benefit the Fort Mill Care Center and the church. The festival is one of the largest Fort Mill community events.
This year we have team competitions, as well as prizes for age group winners in the 5k, cannoli medals for all participants and a large prize drawing (over $1500 so far) after the race.  The first 50 runners to eat 3 cannolis during the 5k run (1 mile, 2 mile and finish) earn their Cannoli Eating Accomplishment certificate!
Schedule of events Saturday morning 5/16:
 9:15 am – 5k Run –  Very fast course, perfect for a personal best 5k.
 9:20 am – 1 mile Family Fun Run – Bring the family out for a leisurely mile…or a fast mile if you so choose.
10:15 am – Prize Drawing – for teams and all participants – Over $1500 (and growing) in prizes to be given away.
10:30 am – Kids 100 yard Dash
The Italian Festival opens on Saturday at 10:00 am after the runs. Food, drink, music, vendors and the kids play area will be open.
Teams can be family, friends, coworkers, or club members.  Teammates can run either/or any of the 3 races. It would be great to see a good number of F3 teams enter!
The Cannoli Run is a fun community event with fitness (running), food (cannolis), fashion (mustaches) and family (Ms & 2.0s welcome)!
Sign up now!!!    Online registration – http://go-greenevents.com/event/id/4540
Bolt, Dave Paukovitz (race director)
Double D, Dan Janick (head Cannoli)
Cannoli Runs website – www.CannoliRuns.com
SPN Italian Festival – http://www.spnitalianfestival.org/
St. Philip Neri – http://www.saintphilipneri.org/
Fort Mill Care Center – http://www.fortmillcarecenter.org/

 

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Corners and Cones @ Alcatraz

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  • QIC: CableGuy and FunHouse
  • When: 04/25/15
  • Pax: Badger, Maximus, Gears, Senator Tressel, Decibel, PhotoBomb, Trucker, AquaMan, Spitz, PinkSlip, Smuggler, LugNut, Jiffy
  • Posted In: Alcatraz, The Fort

15 PAX came to Alcatraz with the TegaCay guarantee of no rain due to the tax paid for Dome-O-Protection.  YHC hasn’t Q’d at Alcatraz in many weeks and was wondering what to add to the Weinke.  Asked the M for some ideas, and she said why don’t you pull out an old, hard one…….. I started to towards her way..wrong idea…communication is difficult as I totally forgot about my Q for a minute with those words uttered from her mouth… I did my 10 BombJacks and she reminded me of the Wheel-O-Pain….CableGuy started fast and furious and YHC pulled out the ManSack-O-Cones…..

CableGuy on the Q.

Meandering mosey around Runde and to the COP.

SSH X25
Parker Peter X25
IW X25 (more of a sprint)
Peter Parker X25
Low,Slow Squats X25
Mountain Climbers X25
SSH X25

Mosey to the Corner-O-Death.
Each corner Merkin 5+ from 5 to 20. After each set of Merkins, 50 LBC. Go

Round 2 – Same idea….Burpees with 50 squats after each set. Damn

Hand off to FunHouse

Wheel-O-Pain – Double up where you see fit!
16 cones and one in the middle. Do a cone, run into middle and do a BombJack. After each cone +1 BombJack (2, 3, 4 etc). Total BombJacks = 136…. Damn
Burpees X 10
Merkins X 15
hello Dolly X 30
Peter Parker X 25
IW X 30
Mountain Climbers X 30
Lunges X 30
squats X 25
LBC X 25
Plank Punches X 30
Burpees X 15
SSH X 30
Parker Peter X 25
3 Merkin Burpees X 7
X&O’s X 25
Freddy Mercury X 25

Naked Moleskin
Jiffy was next to YHC and had the bright idea to DoubleUp on specific cones, I had to oblige, as did other PAX. it was a pleasure to serve the PAX as they have served me over these past trying months with that thing called work. Constant reassurance and prayers from the PAX reminded me that I was not alone and that guys were not thinking of themselves, they were thinking of me. This does not happen very much in the “Real” world. Blessed to be a part of this group of men!

RockHill convergence May 2nd
3rd F eternal Church Office May 15th
Prayers for Paige and Cynthia for their battle and working on rounds of Chemo
Praise for Maximus and family celebrating 1 year with Olivia!

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Full Body Beatdown

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  • QIC: Javert, Cheeto
  • When: 4/25/15
  • Pax: Gepetto, Peach, Corn Hole, T-Square (FNG), Duck Boat, Sasquatch, Cobra Kai, Mayhem, Aqualung, Red Eye, Private Ryan, Padre, Posh, Cheeto, Walker, Italian Job, Javert
  • Posted In: Uncategorized

This morning, 17 of the area’s finest got out of the fartsack and survived a Javert and Cheeto Q that was sure to please the Pax. Welcome FNG T-Square – you picked a heck of a day to join us in the rain. After a brief disclaimer, we were off.

Javert led us around the Sullivan Middle parking lot where we circled up for a warmup of:

  • SSH
  • Merkins
  • Imperial Walkers
  • LBCs
  • Freddies
  • And some others that my exhausted brain has forgotten

Mosey through Cherry Park to the largest field. Circle up for additional warmup exercises.

  • Line up at midfield for suicides
  • Run to first line, karaoke back
  • Run to second line, karaoke back
  • Run to last line, backpedal back
  • Plank while we waited for the 6
  • Repeat with backpedals on all returns

Hand off to Cheeto

Mosey through Cherry Park with a Catawba run to the benches half a mile away near the Sullivan tennis courts

Grab a bench and perform 75 step ups each leg and 25 box jumps (a crowd pleaser)

Mosey to Heartbreak Hill

Partner up. One partner performs 25 Burpees, 25 Merkins, 25 LBCs, and 25 Squats while other partner sprinted the field and hill. Flapjack and repeat.

One lap around Sullivan Middle practice field for an “Active Rest.”

Circle up for dealer’s choice

This is where YHC lost track of the exercises. After Bear Crawling up the hill, 40 more SSH, 20 Merkins, 35 more Burpees, and a longer than it needed to be Alligator walk, and the longest game of 6 Inches, I was too spent to remember the rest. Once given the chance to head back, we took it.

Mosey back to benches for a short word from Peach about why we do this crazy F3 thing. As a reminder, we are here to share the pain with our brothers and spread the fellowship to other men that need it. Peach gets it and we’re lucky to have him as Site Q.

Finished with 20 derkins for good measure and a sprint to COT.

Announcements

Convergence next Saturday at The Patriot. This is a great time to bring a friend as we will have 100+ guys out here if full force working out together. OBT and Dredd will lead the way. Breakfast to follow at Anna J’s.

5/30 Nun Run – proceeds to benefit Dorothy Day Soup Kitchen

5/30 Clown Car to Asheville (check the weekly email for details)

Prayer Requests

The Haven Men’s Shelter needs food. This center only has 12 beds and is the only men’s shelter in Rock Hill. If you ever have extra food of any kind, bring it to 1435 Archive St, Rock Hill, SC 29730. These men could use any assistance you can offer.

Moleskin

I’m always humbled by the men that willingly get out of bed on a dreary day to lift each other up. As Proverbs 27:17 tells us, “Iron sharpens iron, and one man sharpens another.” You guys did a great job again and I’m proud of the effort everyone put in. Great virgin Q by Javert and awesome pain brought at the hands of Cheeto.

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Mountains beyond mountains

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  • QIC: Double D
  • When: 04/25/15
  • Pax: McGyver, Hipper, Flat Tire, Longshanks, Santini, Red Banjo, Acme, Magnum, Mile High, Crab Cakes, Stang, WWL, Rooney, Juan Valdez, Hasselhof, Solid State, Wheels
  • Posted In: The Fort

18 pax chose the #RedPill at WEP on a cool, breezy, damp morning to jump start their weekend with a dose of hill-infused pain.  Wise choice, gents.  Time to get moving.

The Thang

Warm-up-on-the-go today

Jog out parking lot to Springs lot, karaoke R/L, backward lunge, backward run, forward lunge, walking Imperial Walker, AYG run to UC Synergetic parking lot on 160, Peter parkers x10, Parker peters x10, Merkins x10

AYG run to playground with the Double Ds

Time to climb the first mountain

Derkins x10 along wall at top of hill, run down hill then back up; rinse & repeat (total of 5-7 cycles depending on pace and count)

AYG run to statue along 160 to climb the next mountain

Run to top of hill, 10 wide arm merkins at top, run back down; rinse & repeat (3 cycles total)

AYG run up road to gun shop and across to parking lot

Diamond merkins x10

SSH x26

Mosey to wall of UC Synergetic

People’s chair followed by Balls to the Wall; rinse & repeat (3 cycles total)

Run to WEP parking circle

Time for another mountain

Stairway to Heaven w/Burpees x5 at each lamp post

Run down the hill

Run to top of hill and back down w/LBCs x20 at the bottom; rinse & repeat (3 cycles)

Mosey to other part of same hill

Backwards bear crawl up hill, 10 CDDs at top, bear crawl down hill, Moroccan night clubs x10 at bottom; rinse & repeat w/variations (3 cycles total)

AYG run to soccer field for flatlander mountain workout

Run to 1st light pole, Bomb jacks x5, run to 2nd light pole, Monkey humpers x10, run to 3rd light pole, Sumo squats x15, run back to starting point; rinse & repeat for 10 mins

6MoM — Flutter kicks x13, Dollies x13, Adolph Hitlers x13, Freddie Mercury x13, Maktar N’dyae x20, Dying cockroach x13

Jailbreak run home

COT

Naked man moleskin

The theme for today was “Mountains Beyond Mountains.”  It is a book title taken from a Haitian proverb that says “Beyond mountains there are mountains.”  That is what we experienced this morning in the workout and what we experience in life.  The proverb could be interpreted and applied in many ways.  My workweek this week was characterized by several conversations where colleagues needed to “get something off their chest.”  But, at week’s end, I was left with the question:  Did they actually get the “weight” off through the discussion?  If life is an endless stream of “mountains beyond mountains,” then resting/celebrating at the peaks and healing/recharging in the valleys are both essential to be a successful climber.  When I find myself in a valley and need to get something off my chest, will an emotional dump on a colleague actually relieve the burden before I continue the climb?  Or, is it really a complaining or self-pity party that only adds more weight?  Maybe what I need is to seek out the person who is the source of the anxiety/anger/frustration and seek or offer forgiveness and establish reconciliation.  Then, the weight will be released and I can climb freely.

Take a few moments this week and think about the proverb…what meanings come to mind for you?

Outstanding effort by all pax today!  I intended to bring a Garmin to see how much ground we covered, but as usual I forgot it at home.  All I know is we covered the steepest terrain The Fort AO has to offer and proved our mettle through speed, strength and endurance.  #ISI

Welcome to Juan Valdez for his 2nd outing (an 0727 posting still counts in the score sheet).

T-claps to Red Banjo for his successful and inspiring conquest of the Boston Marathon on Monday!

T-claps to Rooney as he celebrates 39 years on the Big Ball!

Good luck to Hipper and the FMHS LAX team as they compete today for the SC State title!

Prayers for those suffering from loss and those with much heavier burdens than ours who continue to climb life’s mountains.

Thanks to McGyver for the opportunity to Q and for his continued leadership of the pax on Saturdays at WEP.

Great 2nd F at Coffeeteria today!

Aye!

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