New Years Eve 2014 Commemorative

  • QIC: Bogey
  • When: 12/31/14
  • Pax: Gears, Jekyll, Fusion, Burgundy
  • Posted In: Uncategorized

5 PAX gathered at PHOP to commemorate the 2014 year of F3.

The Thang:

COT

30-SSH, 20-Windmill, 20-Imperial walker, 30sec CSPAN back stretch (don’t let your dingle dangle dangle in the dirt), 20-Merkin, 20-Peter Parker, 20-Parker Peter, 20-Carolina Dry Dock, ARMS GETTING TIRED!!, 10-Bomb Jacks, 30-LBCs, 30-Morakin Night Club, 20-leg raises(90°, 45°, 10°), 20-Freddie Mercury, 20-Roseiletta, LEGS/CORE GETTING TIRED!!

Mosey to Station 1 for 2014 Commemorative:

20-Burpies, 14-SSH

Mosey to Station 2 for 2014 Commemorative:

20-Merkins, 14-Bomb Jacks

Mosey to Station 3 for 2014 Commemorative:

20-Squats, 14-LBCs

Mosey to Station 4 for 2014 Commemorative:

20-Carolina Dry Dock, 14-Mountain Climbers

COT

Everyone picked their 1 favorite exercise from 2014 and led the PAX for that exercise. 20 reps each Modified merkin with a low dingle dangle thrust!, Low Squat jacks, Cant remember the name but its a modified Merkin and spread feet apart and then back in for a count of 1, Carolina Dry Dock, MERKINS

25 Parking spaces Bear Crawl for 2 and Lunge for 3 down the hill

Witness one Pax loose his cookies and then rinse and repeat back up the hill for the 25 Parking Spaces

Mosey to the COT for some cool down exercises

 

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The Ranch – New Year’s Day: “Lasting Change”

  • QIC: Cake Boss
  • When: 01/01/2015
  • Pax: Old Bay, Chicken Hawk, DD, Anchorman, Crash, Splinter, Minuteman, Crab Cakes, Lug Nut, Spitz, Trucker, Deacon, McGruff, Smuggler, White lightning, Boheim, Gecko, Fun House, Gears, Cake Boss, Senator Tressel, Decibel, Hasselhoff, Lil E missing 2 sorry men....sound off in comments
  • Posted In: The Ranch

YHC watched as the PAX arrived this New Year’s Day morning. The talk of resolutions and how to be better this new year sounded alot like all previous years. I decided to share what the bible says about change and specifically how to change, and I used my own story as living proof that lasting change can take place.

Also, threw in some Irish Blessings for a tribute to my dad and our Irish Heritage.

“Lasting Change”
The Bible has a lot to say about wanting to better yourself. The Apostle Paul said in Romans 7:18, “I have the desire to do what is right, but not the ability to carry it out.” Why is that?

May you always have…

Walls for the winds

A roof for the rain

Tea beside the fire

Laughter to cheer you

Those you love near you

And all your heart might desire.

 

Jog to baseball field parking circle

COP:

Windmills x15

Merkins x15

Imperial Walkers x15

Squats x15

SSHs x15

Carolina Dry Docks x15

Merkins x15

 

May joy and peace surround you,

contentment latch your door,

and happiness be with you now

and bless you evermore!

Mosey to Home Plate of BBall field

Monkey Humpers x15

Count off 1’s & 2’s

Bear Crawl to 1st

Lunge Walk to 2nd

Bear Crawl to 3rd

Lunge Walk to home

2x

 

May the blessing of God’s soft rain be on you,

refreshing your soul

May the strength of the winds of Heaven bless you,

May the blessing of God’s earth be on you,

May you always have a kind word

for those you meet.

 

Mosey to rear of Middle School

Wall sit 10 sec

Right leg out 10 sec

Left leg out 10 sec

1’s bear crawl hill

2’s Balls2Wall 10sec

Flap Jack and Rinse & repeat entire set

 

May the blessing of light be upon you,

Light on the outside,

Light on the inside.

With God’s sunlight shining on you,

May your heart glow with warmth,

Like a turf fire

that welcomes friends and strangers alike.

May the light of the Lord shine from your eyes,

Like a candle in the window,

Welcoming the weary traveler.

Mosey to Middle School Parking Lot

1’s Suicide run

2’s Merkins

Flap Jack each light

Mosey to Main driveway into Middle School

1st speed bump – jog

1st to 2nd -Partner carry

2nd to 3rd -swap partners

3rd to 4th – sprint

Rinse & Repeat

 

May those who love us, love us;

And for those who don’t love us,

May God turn their hearts;

And if He doesn’t turn their hearts,

May He turn their ankles,

So we will know them by their limping!

 

Mosey to tables for 15 dips 15 derkins

Mosey to field

Tunnel of Love x 2

Seal team Sit ups x 2

COT

All 26 PAX did a great job avoiding the fartsack and working hard to be better today than yesterday. Proud to be part of such a great group!

Prayers to Gear’s friend dealing with health issues and continued prayers to Decibel and family.

Maybe you don’t like where your life is headed, but it’s not too late to turn it around. Change is possible with Jesus Christ. The Bible tells us in 2 Corinthians 5:17, “If anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.” If anyone wants to know more about Christ and how he changed my life, please reach out to me, Cake Boss.

Happy New Year F3 Nation

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Soggy #BlockPartyF3 & Zima VQ

  • QIC: Audit, CSPAN, & Zima (VQ)
  • When: 12/30/14
  • Pax: Audit, Boeheim, Car Bomb, Chaser, CSPAN, Duck Hunt, Flipper, Java, Jeter, MacGyver, Tatanka, Twister, Zima & FNG Chowdah.
  • Posted In: Block Party

Beautiful morning of cold rain for a triple headed #BlockPartyF3 Q to close out 2014.

CSPAN on Q

Disclaimer and discussion on how miserable it feels outside.

Long warmup and Plank-o-Rama

Zima on Q (VQ)

Jog to hill

Jacobs ladder= 7 burps on the top and 1 bomb jack on the bottom

20 SSH

15 Merkins

25 of the coldest and soggiest LBC that I have ever done…horrible, and Zima had evil laugh throughout. Pax also had plenty of mumblechatter.

Audit on Q

Drill bits around park OYO = 20 merkins, 20 squats, & 20 SSH

Jacobs ladder= 5 burps on the top and 1 bomb jack on the bottom

100 SSH (crowd pleaser)

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor for Audit & I to be part of a VQ, here is everything in my notes:

  • Sign Up for Joe Davis Run
  • 2ndF with Beacon for “Let me run”
  • Baxter Trail Race – 5K & 15K + Ruck option
  • North Augusta Clown Car this weekend

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out

 

 

 

 

 

 

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Ladders, deep dive studies and Moroccan Wall Sits ahoy!

  • QIC: Destiny and Old Bay
  • When: 12/31/2014
  • Pax: Deacon, Pusher, Airborne, Double D, Red Eye, Crash, Chicken Hawk, Anchorman, Spitz, Macgyver, Lugnut, Cake Boss, Package
  • Posted In: Ring of Fire

On a seasonable morning, brisk by recent standards 15 Pax participated in a thorough beat down by two men that personify #HIM by stepping up and planning their VQ.  There was definitely and air of change that surrounded the gloom as there was some creativity with some new exercises and a push to turn over a new leaf in 2015 and become the men that God wants us to be.

The Thang!

COP

25 Side Straddle Hop

10 Merkin

15 Alternating Shoulder Taps (aka Atta Boys)

15 Carolina Dry Docks

15 Dolly

15 LBC

15 Freddy Mercury

15 Flutter Kicks

Jacobs Ladder

Sprint from one light post to another and start with 1 Imperial Squat Walker increasing to 7 total after each visit

Sprint back to first light post and do 7 merkins decreasing to 1 after each visit.

Hand off to Old Bay…

Suicide Burpee Study

  • Mosey to band practice lot (cones already set up at 30, 50, 70 yards)
  • Partner up, size doesn’t matter
  • Part 1 – 100 Merkins
    • Partner 1 starts on 100 merkins while partner 2 runs to 30yard cone and back. Flapjack.
    • When team reaches 100, plank up until 6 finishes
  • Part 2 – 150 Plank Tucks
    • Partner 1 starts on 150 plank tucks while partner 2 runs to 50yard cone and back. Flapjack.
    • When team reaches 150, plank up until 6 finishes
  • Part 3 – 100 Bombjacks
    • Partner 1 starts on 100 bombjacks while partner 2 runs to 70yard cone and back. Flapjack.
    • When team reaches 100, plank up until 6 finishes
  • 10 count for recovery

Wall work

  • Mosey to wall (NaFo monument in front of stadium)
  • Pax grab piece of wall for People’s Chair with following distraction exercises
    • Arm Clenches
      • In cadence, (1) Pax lift arms, (2) squeeze fists and tighten muscles in arm, (3) release arm/hand muscles, and (4) lower arms.
      • Rinse and repeat to 10
    • Moroccan Nightclub – 10 or so
    • Recover
    • Arm Clenches
      • In cadence, (1) Pax lift arms, (2) squeeze fists and tighten muscles in arm, (3) release arm/hand muscles, and (4) lower arms.
      • Rinse and repeat to 10

 

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Pre-Blast: Dredd/OBT Q – The Reservation

Calling all THE FORT, ROCK HILL, INDIAN LAND and AREA 51 PAX

Location: Indian Land Elementary, Middle and High School, 4137 Dobys Bridge Rd, Indian Land, SC 29707

Parking: Turn right onto Dobys Bridge Rd off of Hwy 521. Then make your first left into the IL Elementary School Parking Lot.

Coffeeteria (directly after the WO): Dunkin Donuts – across the Street in front of Publix

Dredd and OBT will be hosting The Reservation on Saturday, January 24 and will be bringing copies of Freed to Lead to both sell and sign. If you already have a copy, bring it if you would like it to be signed. I am also assured that they will be echoing some “choice words” from Freed to Lead that you will be interested to hear.

The Reservation has emerged from the continuous growth within The Fort in Fort Mill, SC, which now has four Saturday AO’s: The Fort (Fort Mill), Alcatraz, (Tega Cay), The Patriot (Rock Hill) and now The Reservation (Indian Land).

Indian Land’s growth in the last 6 months has been tremendous with us now hosting workouts four days a week: Monday (The Tomahawk), Wednesday (Normandy), Thursday (The Arsenal) and Saturday (The Reservation).

So please join us as we both celebrate and resonate the continuous growth within F3 nation and F3 South Carolina. Be prepared to be challenged, both physically and mentally! EH as many F3 and non-F3 brothers as you know to join us for this workout. It will not be one you will want to miss!

 

Any questions, please reach out to CSPAN @CSPANf3 or One-Niner @trey_kiker

 

 

 

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99 bottles of…….

  • QIC: Trucker
  • When: 12/30/14
  • Pax: Trucker, Senator Tressel, WWL, Geicko, McGrufe, Anchorman, Cornhole, Cable Guy, Longshanks, DD, Dori, Funhouse, Flat tire, Smuggler, Gears, Aquaman, Cake Boss, Spitz, Jekyll, Rooney, Lug Nut. Decible, FNG - Sugar Daddy
  • Posted In: Golden Corral

99

2014 is coming to an end, can’t believe it. So YHC decided to Q and not be the fourth Q in a row who failed to show up at Golden Corral 🙂 YHC original idea was pushed back when Cornhole brought up a great idea while at Dunkateria this past Saturday. Since tomorrow is New Year’s Eve, it was fitting that YHC became a Bartender in anticipation to his yearly end of the year drinking. With props provided by Gears (my pony keg was still full of beer), 23 PAX and 1 FNG ended the 2014 year with some singing and beer themed exercises.

The Thang:
Quick mossy around the Teeter parking lot, circled up and:
Bells Side Straddle Hopslam x30
Firestone Imperial Walker Stout x30
Widmere Brothers Windmill Hefeweizen x30
Westbrook Brewery Merkin Cake (Mexican cake) x20

PAX lined up in 2 lines shoulder to shoulder:
1st PAX does shoulder press with Pony Keg while rest of PAX in line does Squatters (squats) Craft Brewery Wee Peat Scottish Ale. In the meantime, the PAX sing “99 bottles (kegs) on the wall”. PAX with keg does shoulder press until lyrics note “pass it along” and keg is passed to next PAX. Continue down the line and back until PAX hit 65 kegs. Kegs pushed to side, for now.

NoDa Hop Drop and Roll x10 (Bunny hop into Merkin into roll and jump squat up)

Fonta Flora Double Hop Beard (squat jumps) x20

Lexington Brewery Kentucky Burpee (Bourbon) Barrel Age Stout x10

PAX line up in single line: Bear Republic Racer 5 IPA (bear crawls to curb, rinse repeat)

Indian run with kegs to driveway. Bottom of hilly driveway; 1st group does Hill Brewery Citra IPA (runs to top of driveway) and does Wicked Weed Jack O Hammered (jack webs 5/20) while the 2nd group at bottom of hill does standing lunges until 1st group returns, rinse and repeat 2xs. Bottom of hill group for 3rd/4th round does Victory Golden Monkey (Monkey humpers)

Indian run back to COT for a Ab blast:
Nook Brewery LBC IPA x21
Russian River Pliney (russian twist) x21
Dogfish 90 Minute Protractor (90 minutes, Colt 45, 0’douls)
Line Pint Brewery Yellow Rose (rosealita) x21
Westbrook Brewery Merkin Cake (Mexican cake) x10

YHC tried to be as creative as a Bartender could be in incorporating Brewery/Beer names to our normal exercises. I think it finally clicked with most of the PAX during the Ab Blast. We were 1 short of a full case of beer! I had a blast developing my weinke and enjoyed introducing many of the PAX to craft breweries and beers, even though many PAX were asking for Bud Lite, Coors, PBR…. (Blasphemy!).

Encourage the FORT to sign up for the Joe Davis 5k on 1/10/15, our numbers are below Area 51, its only a 5k so everyone can survive! #accountability

CSPAN caravanning down to N Augusta 1/3/15 for a kickoff of a new AO.

Prayers to WWL family. Prayers for a great 2015!

Trucker aka #Stickabrew

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Tomahawk – Old Man stops by for a Q

  • QIC: CSPAN
  • When: 12/29/14
  • Pax: 1-Niner, Beast, Bounty Hunter, Opie, Pebbles, Ringer, & Sharknado.
  • Posted In: The Snake Pit

The young guns of Indian Land still honor me with keeping me on their Q schedule.

I saw the weather forecast was 100% chance of percipticpation, so I called the audible to the URS parking deck, which is by far the best location to post during rain in our region, my car was dry, and I was dry throughout the workout. Conditions were 57 degrees and a complete downpour. We lost Dark Helmet along the way…get a twitter account buddy.

Pebbles showed up in a day glow yellow shirt…and he appeared as our ball of light in our gloom.

Warmed up in front of our cars, old & slow, Bounty Hunter wondered if this was going to be version #2 of the longest workout ever. Long plank-o-rama series, even for Indian Land standards.

Opie and Sharknado love pull-ups, so we did 2 pull-ups for 12 sets of overhead bars.

Ringer is fast, so we did forward and backward sprints and I through in a couple of long bear crawls and lunge walks to even things up.

Beast always does legs, so we did a long wall sit series, potentially could have been too long. We did some curb dancing as swim suit season is just around the corner.

I am always looking to slow down Pebbles and 1-Niner, so we did Spiderman push-ups up the parking deck ramp. No matter what I come up with both of them seem to enjoy any #CSAUP routine I can come up with. They devoured the push up crawl…made them hold the invisible chair until we finished.

We then had a discussion on #HIM = with a discussion on being a High Impact Man example of Chicken Wing being #HIM both at The Fort F3 and Charleston F3, for the rest of us it is attempting to be a #HIM in all of our life settings.

During one of the breaks we began the discussion about not having your 1st F right creates a man unable to get his 2nd F or his 3rd F correct, conversation quickly transitioned to adjustable waist trousers, which transitioned into no more fat boy britches, that Opie is still wearing, and he knows all the brand names and where to purchase them, and we then settled on #NOFATPANTS & #alignyour1stF, outstanding #mumblechatter, and high quality hashtag discussions. Bounty discussed how good he looks in his skinny jeans…which made us all uncomfortable.

Long ABLAB…maybe too long on a couple of the exercises…

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor for me to be your Q, here is everything in my notes:

  • Sign Up for Joe Davis Run
  • 2ndF with Beacon for “Let me run”
  • Baxter Trail Race – 5K & 15K + Ruck option
  • Unbroken 2nd F on Tuesday
  • North Augusta Clown Car this weekend

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out

 

 

 

 

 

 

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Go Long…

  • QIC: Pusher, Italian Job
  • When: 12/27/14
  • Pax: Peach, Kenny G., Iceman (FNG), Double D, Red Eye, Javert, Italian Job, Pusher
  • Posted In: Uncategorized

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8 men braved the cold to tackle a football themed workout this morning. Pusher started us off with several pain stations around the park. Beatdown included:

  • Windmill x 10
  • Monkey Humpers x 10
  • IW x 10
  • Moroccan Night Club x 10

Mosey to Playground

  • Merkins x 10
  • LBCs x 25
  • Squats x 25
  • Donkey Kicks x 25
  • Dips x 25
  • 60 second plank

Mosey to “Mighty Casey”

  • Step Ups x 30
  • Dips x 25
  • Merkins x 10
  • SSH x 25
  • Donkey Kicks x 25
  • LBCs x 25
  • 60 second plank

Mosey back to Playground

  • Bear crawl/lunge walk series
  • Dips x 25
  • Partner Derkins x 15
  • Partner Power Merkins x 10

Mosey to Sullivan Middle

Pusher handed off the Q to Italian Job. We started with the people’s chair and balls to the wall.

Mosey to the football field.

Each man took turns tossing or kicking the football. Where it landed was where we ran to in order to do our exercises. Whoever tossed it chose an exercise that was written on the ball. How far it travelled was how many reps we performed.

  • 30 SSHs
  • 35 Merkins
  • 40 Squats
  • 40 Freddy Mercuries
  • 25 Moroccan Night Clubs
  • 30 LBCs
  • 30 Leg lifts (protractor)
  • 20 Mountain Climbers

Next we partnered up for aggregate 50 merkins, 100 LBCs, and 150 squats. Before performing the exercise, partner one tossed the ball to partner two. If caught, partner one continued running the length of the field to the goal post for a TD. If dropped, both QB and WR performed burpees. Only one team had a dropped ball (it’s worth noting that the routes rarely went more than 10 yards for fear of the burpee monster). As the workout progressed, receivers altered running to back pedaling, high knees, and karaokes.

Announcements:

  • January 1st – Baxter Trail Race
  • January 10th – Joe Davis Run
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#HIM = #NOFATPANTS

  • QIC: CSPAN
  • When: 12/27/14
  • Pax: Audit, Back Draft, Beacon, Chaser, Chicken Hawk, Chicken Wing, Dark Helmet, Flat Tire, Flipper, Green Wave, Java, Magnum, Mile High, Rooney, Seacrest, Tatanka, Twister, & WWL.
  • Posted In: The Fort

 

It was an honor to close out 2014 with a Q at The Fort, I had a bunch #stuff on my mind, so 18 strong men , on a balmy 33 degree day, got a Saturday morning #downpainment to the best of my Q abilities.

Flipper, Chaser, and Beacon played LILO…Chaser said something about the alarm does not work below 40 degrees…

Warmed up in the parking lot, old & slow, and Mickey Mantle would have been proud.

Jog to corner of park, 18 gentlemen that could not close the deal on an EH challenge this week, so we did 18 sidewinder burpees…get your EH deals done, Saturday is the best day to bring somebody out…

We crossed the street, bear crawled a city block, lunge walked a city block, backwards bear and backwards lunge each for a half a city block (crowd pleaser)

The remainder of the workout revolved around:

5 rotations of 20 burps, 20 Americans, 20 Squats, 20 SSH, and a brisk run to the Peach Stand light and back. Chicken Wing, Back Draft, Rooney, Mile High, and Flat Tire took off at a really quick pace.

WWL & Audit are still discussing why my burps have such poor form…

Hawk, Magnum, Seacrest (really nice hair), Dark Helmet (Star Wars reference? Because that was Space Balls?), and Green Wave are still wondering when I decided every workout needed this many exercises.

Twister wanted more bombjacks…which I did zero of.

Tatanka complained about an injury during every exercise…sorry buddy…you are just old…

We then had a discussion on #HIM = with a discussion on being a High Impact Man example of Chicken Wing being #HIM both at The Fort F3 and Charleston F3

During one of the breaks we began the discussion about not having your 1st F right creates a man unable to get his 2nd F or his 3rd F correct, conversation quickly transitioned to adjustable waist trousers, which transitioned into no more fat boy britches, and we then settled on #NOFATPANTS & #alignyour1stF, outstanding #mumblechatter, and high quality hashtag discussions.

Run back to park, last round of above rotation, Java showed up to pass on some Christmas cheer ,and the news that his M is pregnant…big congratulations brother!

Long ABLAB…maybe too long on a couple of the exercises…

Prayer & Praise, BOM, and pat your brother on the back for a job well done (or wipe the grass off his back)

Moleskin:

Always an honor for me to be your Q, here is everything in my notes:

  • Sign Up for Joe Davis Run
  • 2ndF with Beacon for “Let me run”
  • Baxter Trail Race – 5K & 15K + Ruck option
  • Unbroken 2nd F on Tuesday

 

 

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out

 

 

 

 

 

 

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2014 – A Year End Review

As we close out another year on the Big Ball, thoughts turn to next year and all of the possibilities that a new year can bring. Similar to the start of any sports season, teams begin the season undefeated with visions of success and championships in their future. Using that same metaphor, you (as a team) start the year undefeated, untied and definitely untested in all that you can accomplish in 2015. Visions of success in your workplace, in your home and in your personal life abound. Thoughts of being a better Christian, a better father, a better husband, completing some type of physical challenge, losing weight, etc. fill your mind with endless possibilities for next year. You are going to take on the world!

With all of the wondrous ideas for next year, a man does not typically review the previous year for wins/losses in his personal life over the past year. Why not? In most businesses across the country, year end performance reviews are a not so welcome rite of passage that occurs at the end of the year. You have that distinct opportunity to sit down with your boss and get their perspective on your year. This can be good (we hope), bad or indifferent depending on his/her perspective. It doesn’t get any better than this!

Back in January 2014, Santini challenged the men of the Fort to identify one word that would define our year. Mine was “accountable”. It is a popular theme and certainly cliché considering all that I wanted to accomplish this year. Little did I know how this word would define my year in good ways and bad. Certainly, it is easy to highlight those successes that I had in 2014 but I cower at the thought of all the losses that I endured this year. Unfortunately, in retrospect it is easy to see how my team fumbled the ball this year!

As I reflect back this year on the word “accountable”, one thing strikes me…what would others perspective be of my year? How would my boss (wife, family, friends…and most importantly, God) review my performance? What is their perception of my year? I have a simple way to determine what that review might look like.

While we often speak of the ills and downfalls of participating in things such as Facebook, Twitter, Instagram, Snapchat, etc. there is a clear advantage to these if you want to evaluate your perception in cyberspace…unlimited server space.

A simple way to determine your persona …review all of your tweets and posts from the last year. Don’t have social media? Randomly select 25 personal emails that you sent this year especially those that were group emails. Then simply ask yourself…am I proud of my effort? How would God, my wife or my friends interpret my messages over the last year? Is there an underlying tone or innuendo? Do the messages match what my heart says? Even worse, what would my children think of the messages? Would I be proud to show my children these messages?

As the year comes to a close, before you put together those New Years Resolutions for 2015, I challenge you to conduct your own performance review. Is this the perception you want others to have of you?

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