Mountain Goat Blues

2015-09-21Leave a comment

QIC: Zima
When: 09/19/15
Pax: Maximus, Mud Hen, Dark Helmet, Fish Sticks, Jiffy, Gekko, Crash, Cerrano, Trucker, Senator Tressel, Zima
Posted In: Alcatraz

Coming off a super high from the Blue Ridge Relay and a surprise trip to Disney World (rumor has it I vacation a bit), YHC was missing the hills of Western North Carolina, particularly leg 33 of the #BRR, or what I humbly refer to as “My Time with the Lord”. I was excited to share what this mountain goat leg felt like, so instead of using words I attempted to develop a weinke that delivered the leg pounding equivalent of legs 31 and 33. In my humble opinion, I think we came close but there really is no substitute for the real thing.

A few minutes before we set off, Dark Helmet shared with us the impact that F3 has had on him. There is no doubt that this guy has burned the ship, but he keeps one shirt that he used to wear as a reminder of where he’s been. He put it on and you could see he’s half the man he used to be (physically). Something tells me he’s more the man, dad and father than he used to be. One story of #IMPACT that F3 has had on a man’s life. #INSPIRED

But I digress, back to disclaimer, Mountain Goats and THE THANG:

Loop around Alcatraz at a brisk pace (7:30/min)

Circle up at the ball field for COP

SSH IC 50X (Increased cadence from 30-50)
Windmills IC 15X
Merkins IC 15X
Mountain Climbers IC 20X
CDD IC 15X

Run to the lower hill below the Fire Station for MG Leg 31. This consisted of a series of 5 runs up the (steep) hill with 10 Squats at the top and 10 Jumping Lunges at the bottom. Once completed, we moseyed to the parking lot for…

Harry Callahans. A variation of the Jack Webb geared to shredding your legs. This consisted of 1 Squat and 4 Monkey Humpers increasing exponentially until we reached 10 Squats and 40 Monkey Humpers (Crowd Pleaser).

After this lovely display that could get one arrested in Tega Cay, we moseyed to the hill at the top of Alcatraz (yes, that one) for MG Leg 33. This was very similar to Leg 31 with 5 hill runs except the hill is much longer and we completed 10 Merkins at the bottom and 10 Dips at the top each. Legs were sufficiently #SMOKED by now, so we moseyed back to the ball field for some…

Jack Webbs (nuff said) Click here for a description if needed.

With just enough time for some Ab work, we set off for the 4 Corners of the field and completed the following (1 per corner) in cadence:

LBCs IC 25X
Freddies IC 25X
Russian Twists IC 25X
Flutter Kicks IC 25X

Mosey to COT

Moleskin

It was great to get back to a workout today. With all of the #BRR training, I’ve missed quite a few boot camps and figured I needed to challenge myself with leading Alcatraz solo. Honestly I barely made it through the Jack Webbs. Thanks to Trucker for calling me out. I felt inspired by Dark Helmet sharing his journey with F3 and it was a great reminder that there are so many other #sadclowns out there that need this. Find them and EH them!

Also, my hope this morning was to give the PAX a taste of (simulated) #BRR hills. Maximus and ST showed they’ve “been there done that” by leading the pack. Crash and Gekko were like, “Seriously? I thought we were done with this running business. Cerrano showed he’s ready and willing by keeping up. Dark Helmet once or twice mentioned his disdain for running, but also a willingness to suffer with brothers, so he’s somewhere between a SC and HC for #Palmetto200.

It’s an honor to serve the PAX in this capacity and I look forward to the next opportunity. Thanks ST.

Announcements (Check the Newsletter)

Worlds Fastest 5K
Christmas Party
OCR Training at The Reservation (Sat 0600 leading up to Mud Run)
Mud Run
Palmetto 200 Teams Forming
So much happening, check the Newsletter

Praise & Prayer Request

Work Prayers for Jiffy, Cerrano and Trucker
Prayers for Truckers Family and Medical Issues
Prayers for Spitz and recovery
Praise for YHC M / She blesses me in so many ways

-Zima

TClap |

Man Up at ManU

2015-09-21Leave a comment

QIC: Mailman
When: September 17, 2015
Pax: Catfish, River Rat, Good Neighbor, Smiley, The Riddler, Turbin, Gauge, Apache, Italian Job, Posh, Shrute, Transplant, Sgt. York, Tinker Toy, Mailman
Posted In: The Fort

15 strong Pax showed up to experience the physical and spiritual sharpening becoming common to the Rock Hill Pax. What they weren’t expecting was a vocabulary lesson.

Tabata: A form of HIIT that consists of 8 rounds of ultra high intensity exercises in 20-seconds-on, 10-seconds-off intervals for a total of 4 minutes per exercise. The goal is to push the body/specific muscle group to it’s total limit.

WARM UP
SSH x20
Imperial Walkers x20
Low Slow Squat x20
Mountain Climbers x20

THE THANG
Mosey
Tabata Squats
Mosey
Tabata Box Jumps
Mosey
Tabata Burpees
Mosey
Tabata Calf Raises
Mosey
Tabata Merkins

All told the Pax pushed themselves hard and also ran 1.5-2 miles in the process. We gathered back at COT to discuss that our willingness to sacrifice and push beyond our limits at F3 must also translate to our marriages. The enemy is actively seeking to destroy our marriages. if we remain neutral, we are actually losing ground. Ephesians 5 issues a challenge to all HIM to sacrificially love our M’s like Christ loved the church and gave Himself up for her. This is too much for us on our own, but by abiding in Christ, all things are possible.

A One Day Challenge was issued to actively seek a way today we could sacrificially love our M’s. Hopefully the Pax experienced this as well as an extreme burning in their legs for days to come.

TClap |

We Don’t Chase the Wind

2015-09-21Leave a comment

QIC: Italian Job
When: 9/21/15
Pax: Popeye, Schrute, Geppetto, Mayhem, Tinker Toy, Mailman, Posh, Pusher, Sgt. York, The Riddler, Italian Job
Posted In: The Fort

11 men got stronger this morning taking in 2.6 miles and 120 Merkins.

The Thang

0.6 mile Mosey around downtown followed by 25 SSHs and 15 Windmills.

Mosey again

At the parking deck, we did a series of Merkins and Ab exercises. At each level, we did different sets of including:

10 Standard Merkins
15 LBCs
10 Wide Arm Merkins
15 Squats
10 Single Leg Merkins
15 Hello Dollies
10 Clap Merkins
15 LBCs
10 Staggered Arm Merkins (Each Arm)
15 Freddies
10 Diamond Merkins
15 Rosalitas
10 Plyo Merkins
1 Minute Peoples Chair
10 Shoulder Tap Merkins
15 Squats
10 Carolina Dry Docks
15 WWII Situps
10 Single Arm Merkins
10 Dive Bombers Merkins
1 Minute Super Man
1 Minute Paratrooper
30 Seconds Super Man

Long Mosey back with 10 Burpees courtesy of Norfolk Southern.

Naked Moleskin

Great work men. Today was not easy, but everyone pushed through. Shoutouts to each man that came out today:

Popeye – great job not giving up
Geppetto – another day at the front of the pack
Mayhem – caught up after a late start and pushed hard towards the front
Tinker Toy – another day at the office for Rock Hill’s fittest
Mailman – never complains, always delivers
Posh – the Kenyan – another strong showing today
Pusher – thanks for crossing the river to join us – your presence is always appreciated
York – the guy just keeps getting better
The Riddler – after 2 miles of extra credit, he kept it going for another 2.6 miles
Schrute – if you’re not 100% yet, I’d hate to see you fully healthy (sneaky fast)

As a reminder, a life centered on Christ will not only help to free us from the uncertainty of our tomorrows and worries about success and achievements – what Solomon called “chasing after the wind.” It will redirect our focus toward what really matters. It will put finances, health, relationships, and our goals for the future in the right perspective. When we “chase after God” rather than chasing after the wind, we find that our relationship with Him rearranges our priorities.

Let’s remember to focus on what we have – to be thankful for the blessings in our lives.

Prayer Requests:

The Riddler’s bossman and his patience working with him.

Tinker Toy’s co-worker after his car accident.

Padre’s move to a new church.

Announcements:

Sep 23 (Wednesday) @0515 – PHOP – Our beloved Padre has answered a call to ministry in Easley. Let’s send him off in style this Wednesday at his last PHOP (North Rock Hill Church).

10/23 @ 0600 Sign up for team Turkey Puncher’s here

TClap |

Inspiration through Perspiration

2015-09-20Leave a comment

QIC: Double D + Cake Boss
When: 09/19/15
Pax: Barry Manilow, Hipper, MacGyver, Tesh, Knife Set (aka Ginsu), Sir Topham Hat, Javert, Boeheim, Jeeter, Mainframe, High Life, Boomer, Seacrest, Quack Attack
Posted In: The Fort

16 pax posted to The Fort following the Fri night Invergence for a follow up dose of inspiration. Pebbles was scheduled to Q but sick 2.0 kept him at home. YHC and Cake Boss brought Indian Land-style pain that is still coursing through my glutes on Sunday evening as I draft this BB.

The Thang

DD in lead

COP at WEP launch point

Mtn climbers x20

SSH x20

IW x15

Merkins x10

Monkey humpers x15

Run around path and around playground then line up along playground

Karaoke to path and back

Backward run to path and back

Partner up

Wheel barrow to path and back

Partner 1 = pull ups x10 while Partner 2 = dips (flap jack)
Rinse + Repeat

Line up along tree next to path

Merkins x10 + sprint to next tree and back

Merkins x10 + Wide arm merkin x10 + sprint to next tree and back

Merkins x10 + Wide arm merkin x10 + Diamond merkin x 10 + sprint to next tree and back

Sumo squat x10 + sprint to next tree and back

Sumo squat x10 + Calf raise x10 + sprint to next tree and back

Sumo squat x10 + calf Raise x10 + Jumping lunge x10 + sprint to tree and back

Circle up for some Mary

Dollies x10 + Rosalita x10 + Flutter x20

Slow Freddy Mercurys x10

LBCs x20

Hand off to Cake Boss

Mosey to hill

Bear crawl to top + 1 bombjack + run to bottom + 2 bomb jacks
Rinse and repeat adding 1 bombjack on both ends OYO until 10 at the bottom

Mosey to Stairway to Heaven and rejoin partner

Partner 1 = broad jump to first light post + 1 merkin all the way to top adding 1 merkin at each post
Partner 2 = LBCs x25 + Freddy x25 + Peter parker x25 + Parker peter x25 (rinse + repeat)

Mosey to bottom of camelback hill along trail out of parking lot

Donkey kicks x5 OYO + run to road at top of grassy hill + donkey kicks x5 + run down

Run home

COT

Naked man moleskin

YHC + CB were standing in for Pebbles. Thanks to MacGyvery for the invite to substitute. Both of us agreed that the potluck food from Friday night Invergence did not provide adequate fuel for Sat AM workout. YHC was gassed all day Saturday (and I did not even stay for the last hill session due to morning family commitment). Then, the lower body pain getting out of bed Sunday AM that has lasted all day confirmed the Pebbles-level rating for the second half of the workout. Nice job, CB!

Good to have Tesh out among The Fort pax this morning. Tesh is a recent relo from Greenville to Fort Mill. Wish we had F3 in FM when I moved into area in 2006…hopefully the pax help to speed your transition to a stable place in the Fort Mill community.

At the end of Sept we officially cross the three-year mark of bringing life to Fort Mill’s gloom. God has done amazing things through each of you during your engagement with F3. And the most inspiring part is that we/he are still only in the beginning.

Thanks for the honor of leading you yesterday!

TClap |

Palmetto 200 – The Fort – Pre-Blast

2015-09-192017-06-16Leave a comment

QIC: Rooney
When: March 18th and 19th
Posted In: Pre-Blast, The Fort

Pax of The Fort:

Months of training culminated with F3 brothers last weekend. A team of 12, two teams of 9 and a 6 man Ultra team from The Fort put it all out there in a 210 mile relay through the Blue Ridge Mountains. Vans filled with bags of water, trailmix, uncrustables, cold pizza, headlamps, calf sleeves, and phone charges, sourounded the PAX piled into vehicles for this #CSAUP.

You are either coming off a high from the Blue Ridge Relay (BRR), bumbed that you missed the BRR experience, needing a #CSAUP in your life, interested in running a relay, or think “Why Not”! Then Pax…HC for the Palmetto 200!

The P200 is an opportunity to experience all 3 Fs – Fitness, Fellowship, and Faith. The P200 will be Friday March 18th to Saturday March 19th.

What is the P200?
It is a 200 mile relay race that begins at Coble Plaza in Columbia, SC and finishes at Patriots Point just outside of Charleston, SC.

The course travels through through the Three Rivers Greenway in Columbia, Santee State Park, Francis Marion Forest, Isle of Palms, Sullivan’s Island, over the Ravenal Bridge and into the historic Battery of downtown Charleston, and finally finishes at Patriots Point.

Last year we had 2 – 9 men teams and a 12 man team. Runners on 12-man teams will run three legs of varying distances and will run differing total miles. Similarly, 9-man teams will run the same legs but each will run 4 legs instead of 3. The P200 is a flat course and has more variance in the total miles per runner than BRR. It lends itself to include a wider range of runner. In the P200, there is room for an inexperienced runner who will only have to run a handful of flat miles during the race while still providing longer distance totals to challenge an experienced runner on the same team. The overall experience and camaraderie is priceless.

Hard Commit (HC)?
Don’t be left out of this event! There is room for all runners and even non-runners who are committed to train from now to March. Current F3 running groups and boot camps offer perfect training for such an event. We can form multiple teams based on speed and experience. Costs will be divided between the PAX on each team. Costs include registration, van rental, gas, and a few general supplies. You will be out of pocket roughly $200.00. However, that doesn’t inlcude all the gear you end up buying in preparation.

If you are interested than e-mail me the following information at wallacem@fortmillschools.org:

-HC or SC?
-Your preference of team size – 6, 9, or 12
-Your mile pace
-Your e-mail address

Here is the Link to the Palmetto 200 website if you want more information: http://palmetto200.com

Rooney

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16s at Pantheon

2015-09-18Leave a comment

QIC: Jekyll
When: 9/16/2015
Pax: Cable Guy, Royalle, Gears, Hooka, Cerrano, AXL, Waldo, Boeheim, Fish Sticks, Cornhole, Aquaman, Howitzer
Posted In: Pantheon

So full disclaimer- whenever I do extended versions of jumping lunges- I’m like Darth Vader with new legs (see SW episode III) for days. Welp, its Friday, the work out was Wednesday and I can barely squat to put socks on.

Baker’s Dozen took on the leg and core #soremachine. Opened with laps of karaoke, toy solders, butt kickers, high knees.

On to the field- 16’s in each corner with Scorpion Dry Docks (one legs raised) and Jumping lunges. 16:1, 15:2, 14:3, 13:4, …1:16. Brutal smokefest.

back to lot for COP. PAX holds plank while 1 takes lap. 10 minutes. #awful

COT

Theme for the day/week is to have the courage to ACT on what you KNOW is right.

Good stuff brothers

TClap |

Don’t fear the Lions

2015-09-18Leave a comment

QIC: Gekko
When: 09/18/15
Pax: Royale, Cable Guy, Cornhole, Gears, Family Guy, Cobra Kai, Puddles, Tater, Crash, The Professor
Posted In: The Swamp

11 men showed up on a beautiful morning at The Swamp. The disclaimer was given amungst some mumblechatter. Prior to taking off the Q had a verse to share with the PAX for them to Ponder(pun intended) during our time together. Prov 22:13 The Sluggard says “There is a lion outside! I shall be killed in the streets”. And we’re off, 4 men went a differnt way with packs and heavy looking objects, the rest slow moseyed to Home Depot with some Butt Kickers and Side Shuffles along the way. A story was shared about Crash Crashing earlier in the week, but he looked no worse for wear.

COP

SSH – Against the advise of a wise man I met durng the BRR

IW – Get the cadence right Q

CDD

Ski Abbs

Plankorama

Mosey to the fountain on account of the parking lot sweeper that seemed to think we were trash in need of being picked up. At the fountain and partner up for a nice round of BOMBS. One man does a short lap while other does..

Burpees X50

Overhead clap X100

Merkin X150

Big Boy Sit ups X200 (crowd pleaser)

Squats X300

Much more on the Weinkie, but the clock was our enemy – Off to COT

Meet back up with those guys carrying the heavy looking objects and reviewd our verse – For the Sluggard there is allways an excuse to do nothing, and even if there isn’t a real one he will just make one up. Tclaps to all those who ignored the lion and came out this morning.

Announcements – Invergence TONIGHT 5:30, Run for Attention October 10, Fastest 5k October 18th.

Prayers/Praises – Prayers for Tater’s Father in-law and upcoming interview, Safe travels for Crash’s family coming in town, Praise for Royale’s new home

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#FortBRR 2015 In The Bag

2015-09-17Leave a comment

QIC: WWL, Pusher, Menthol, Cornhole, Crabcakes
When: 9/11/15 - 9/12/15
Pax: 36 = 1 six man team, 2 nine man teams, 1 twelve man team
Posted In: The Fort

BRR is said to be the highlight of an F3ers racing season…. I can understand why.

211 miles (thanks for those extra 2 on the second leg 2!), 28+ hours, 36 Fort pax, plus some 50 other F3 teams from across the lands!

There is nothing like the comradery, encouragement, laughter, sweat, hills, volunteers, red necks, short shorts and cattards (did you see that?) that is Blue Ridge Relay.

This year had a little something special as well, the race stated on Friday, September 11th, exactly 14 years after the coordinated terrorist attacks by the Islamic group on targeted U.S. landmarks. In total, some 3,000 people died and was the deadlist incident for firefighters and law enforcement offices in the history of the U.S, killing 343 and 72 respectively.

It is a gift to wake up each morning, be free and to have the health and support to live a healthy life.

Make the most of each day, challenge yourself, challenge those around you. You do not have to run 211 miles to find a challenge.

Below are the race results along with some highlights from each team (captured by team captains):

F3 Undertrained and Overconfident – 30th place overall, 5th best 6 man team, 27hrs 57 mins, 7:59 pace (extremely impressive!)
F3 Your Pace or Mine – 67th place overall, 38th best 9 man team, 29hrs 47 mins, 8:30 pace
F3 Premature Acceleration – 88th place overall, 52nd best 9 man team, 30hrs 25 mins, 8:41 pace
F3 The Fort – Did you miss us? – 126th place overall, 78th best 12 man team, 31hrs 37 mins, 9:01 pace

Highlights from team Undertrained and Overconfident (6 man)

Carnival was uber prepared with 2 watches, rain shoes, rain coat, laminated cue sheets
think Condor just woke up and said let go run, dude didn’t even bring a towel or deodorant, thankfully WWL uses a spray can
Sir Topham Hat planned his entire nutrition plan around getting burritos at EZ 18, he walked the entire premise and asked 10 different people where the burritos were, he looked like a kid who had just opened up a Christmas present and found a hand-knitted sweater from Grandma….
WWL crushed leg 31 with a 1hr 2 min, non-stop run up 3k ft climb
Leg 5 – Banjo and WWL hopped out of the van to take the annual picture with the Jefferson Cows and “Cheese made here” sign
Condor was a big hit with the ladies, spotted leg 9 jogging beside a nice eye candy, until she said her ” o my boyfriend like that…”
R Kelly – Bump N Grind
Sir Topham Hat’s quote of the race – “well, I think I may have blow my race on that leg” 6:15 – 2.5 miler (before he ran a total of 37 miles and a MG)
Banjo beasted 40 miles! enough said

Highlights from team Premature Acceleration:

Waldo made quite an impression and was clearly the fastest on the team. It was great to see him catch and pass Funhouse on a couple of the legs to bring our team back up with them.
I shed my shirt on leg #10 after getting dehydrated. Fortunately, Flat Tire was there to take a picture and make some Twitter magic
Ran a 8:41 pace and finished in the top half of all teams
Waldo, Smuggler and I got our picture made with the Ghostbusters car in Boone
Zima and Gears were the most well prepared for the BRR and it showed in a stellar performance by both
Package did not lose a rib!
Burgandy was actually not nice for once during his Mountain Goat #31. He tried his best to put a smile on his face but clearly it stunk!

Highlights from team Your Pace or Mine:

WWL throwing out a friend bet to the captains of the two 9 man teams half way through the first leg (all 3 teams started at the same time) to see who’s team finishes first
Pusher was too scared to accept
Menthol says “$20” and shakes on it
The three captains stay together until the last 50 yards
WWL edges out front for the lead after leg 1 and the team never let go
WWL still waiting for his $20

Highlights from team Did you miss us?:

Van 1 drinks in basements on Thursday night. #WesternNC
Photobomb is flexible and likes Buddy Runs. #MoreYogaMiles
Gekko gets screwed with additional miles due to down tree and then gets lost. #BRRFail
Twister loves public showers, relay races, stink clothes, and needs Photobomb’s “help” with a little something. #Gross
General’s sleeves were optional. #SunsOutGunsOut
Mayhem’s runs were “explosive”. #Pepto
If you are over 6’7 and 300lbs you’re not a Mountain Goat – you’re a Mountain Buffalo. If you’re in a quiet Van you can hear his mating call around 4 am. #MountainBuffalo
Don’t go by Cornholes spreadsheet. Airborne may get surprised with 2 more miles – but it’s a beautiful night out for a run. #Van2MVP
If we don’t get moving Sasquatch will beat us there. I know it’s 9 miles but still – he’s wearing his speed sweater. #TrimJob
Boehiem programmed all EZ’s into GPS – none of them worked. Less than a year from a heart attack to BRR strong. #RunningSelfie
Cable Guy ran 12 miles….total. But they were really flat miles though. #WalkingMG
In order to get out of running 2 additional miles Cornhole traded to get the hardest MG segment. #OldManLogic
Everything went swimmingly. #Vocab

Talks have already begun about 2016 planning, start your hill training!

Info on Palmetto coming out soon.

Job well done men!!

WWL

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Pre-Blast – F3 Dads of The Fort & Middle and High School Age 2.0’s

2015-09-17Leave a comment

Posted In: The Fort

Starting Saturday, September 26th from 7:00 am – 8:00 am at Gold Hill Middle School we will add a new wrinkle to F3 Dads.

We will begin to have a workout specifically for Middle and High School age kids and their fathers. This will be a workout and you will be pushed physically. This is not a typical F3 Dad Workout.

The purpose of this workout is to engage the middle and high school age kids, deepen relationships between 2.0’s and their dads, and to foster leadership skills by eventually having 2.0’s leading a portion of the workout.

We will be meeting the last Saturday of every month, and this is for both sons and daughters.

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The Mud Run, She’s A-Coming…

2015-09-16Leave a comment

QIC: Dark Helmet
When: 09/15/15
Pax: Anchorman, Bass-o-matic, Barry Manilow, Mainframe, Geronimo, Sasquatch, Chicken Hawk, Houska, Rebel, Axl, Cerrano, Change Order, Gofer, Dark Helmet (YHC)
Posted In: The Ballroom

A few nut jobs got up early for a sample of the mud run shenanigans that many of us will be fooling around with come October…

We commenced in the usual fashion and then did The Thang:
WARM UP: Active warm up on the way to the cul-de-sac
– Knee pull to chest
– Windmill walkers
– Frankensteins
– SSH x 25
– IW x 25
– Leg raise Merkins x 10
– CDD x 10
– Mosey up the street for a low crawl under the strings then around the big island and then back under the strings again
Jog to bottom of walls
– 10 burpees then up the walls, 1 squat at the top and around the Hardee’s (1/4 mi loop)
– 9 burpees then up the walls, 2 squats at the top and around the Hardee’s
– 8 burpees then up the walls, 3 squats at the top and around the Hardee’s
We were on our way down to one burpee, but only made it to 5 burpees at the bottom because of time.

So… how does every good mud run end? With a Partner Carry of course!
We moseyed over to the long lot and carried partners back and forth. Because, you know… It’s what you do at 5 something in the morning…

Mosey back to the grassy spot by the VSF and then spend a little time giving a few guys who have never led before a chance to count an exercise. Good stuff… t-claps to all those guys.

NMM:
First, ballroom needs a shovel flag. Like for real. Second… gentlemen, the Fall is upon us… it was evidenced in the weather that morning. The air is cooler, crisper… less humid… EH season is NOW. This isn’t a workout group. It is a group that works out as a means to foster male community leadership. Like it or not, we are in a war, friends. That war is against everything that we hold dear. It may sound extreme or dramatic or something, but it’s the truth. A couple weeks ago, one of our brothers shared about his personal struggle with the demons of addiction. A few weeks before that, someone shared about how he finally confronted his Dad on how terrible their relationship has been in the past and how he wanted to try and go forward making it better. Another brother shared with me a little while ago about how he feels tired… like the kind of tired sleep can’t fix… tired from burning the candle at both ends and in the middle.
We can help. We can make a difference. We can lift each other. Iron doesn’t sharpen iron from simply being in the same room together. It requires heat, pressure, and a LOT of impact. Let’s get after it…

Helmet out…

TClap |