The Deep – Literally the water was deep and coming sideways in 36 degrees!

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Laying in bed and listening to the water running down the downspout on my house was discomforting. Realizing it was only going to be about 35 degrees made it even more agonizing. “If I was not Qing, would I still go?” YES and I have gone. In 6 years of F3 I have worked out in single digit temperatures and in ice and in snow and in lots of rain. Honestly the cold rain is the worse and that is what we had on this Saturday morning. It may have been the worse conditions because of the combination of cold and wet that just goes right through you, but here I am, 2 days later alive and well. Actually stronger because of the experience. In 6 years the best and hardest workouts were the ones in the worse weather and I’m better for it. I know others agree. Point is that one of our core principles is that all workouts are outside and that is not a tough guy thing but something to make you stronger. By getting to the AO, out of the car, in the workout you have told your mind and body you are in control. By pushing through the discomfort of the conditions, you can push through the discomfort of tough things in life like conversations and personalities and circumstances. By doing this over and over and over, confidence spills over in you and in your life. Stop making excuses and post. Hold someone accountable and they hold you and both of you will get better. Thank you Pusher and Mr. Clean for accountability and thank you PAX for showing up and supporting your Qs

I locked my keys in my truck and thank God I had my jacket and gloves!! Whew!!!

The Thang:

  • Warm Up!!!
  • Mosey up and down each of the overhang sidewalks for COP
  • Wall Sit with bearcrawls length of wall

 

  • Mosey across the street for 11’s
  • Derkins – bridging the river of water along the curbs
  • Bombjacks at top running through the puddles

To the Track

ladder work with 100 yard run between each
1 merkin = 10
2 squats = 18
3 lbcs = 24
4 bombjacks = 32
5 Burpees = 30
6 Freddys = 30
7 Diamonds = 32
8 lunges = 24
9 Moracan night clubs = 18
10 donkey kicks = 10

Mosey back to front of school middle school

YHC shared with the PAX a conversation I had with a friend who mentioned that the older he gets the more he adores his M and appreciates her. Even more than when they first met and dated he “adores” her. I told the PAX it was like a light bulb lit up in my head. We (the church) are the bride of Christ and he adores us from day one…..even through our mess and our tough stubborn times he loves us. As we come to Christ and grow in him and realize the love of the father…..we adore him more and more each day. This is why the relationship of marriage is so important because as we learn what it means to be husbands we also learn how our Lord adores us and we him to be better men each day.

Finish strong with Partners 2 rounds

  • Dying Cockroaches
  • 20 dips
  • 15 merkins
  • Big Boy sit ups
  • 25 Irkins
  • 20 Steps ups

COT

Thank you for the Opportunity Shakespeare!

Cake Boss

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No stinkin’ rain at The Armory!

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Having been in a Thanksgiving hangover after spending most of it on the road, the commitment I had made to Q the Armory on Monday was not even a thought. That is until, I got the DM from JWOW at 2pm on Sunday. Hmmmm…what excuse could I make I instantly thought, and then after further self-evaluation, and no easy way out, I committed to fulfilling my original obligation.

Weather forecast called for a 60% chance of rain. Fortunately, they are almost always wrong, and we got a nice 50 plus degree morning perfect for a KB workout.

All Vets were at the AO, so after a quick disclaimer, off we went.

Warm-up

Mosey (no KB) towards the front of the Church and then back towards the left side. Started with some side shuffles, changing directions, then butt-kickers and finished off with a little carioca ending back at the original launch spot.

SSH- x30

Moroccan- x30

Arm rolls- forward for 10 and then back for ten

Windmill- x15

LSS- x15

Merkins- x10/ hold

 

Recover

 

Mosey to the far-right parking lot when facing the Church.

 

The Thang

How convenient that there are 4 perfectly placed light posts on the side. And with that came the opportunity to complete 3 rounds of exercises, running between light posts. Just in case we were facing rain, I had placed each round of workouts in a special Ziploc. The PAX were impressed…not really.

Round 1

First light post- One arm curls- 20 each

Run to next

Second- Goblet Squats- 20

Run to next

Third- Overhead press- 15 each arm

Run

Fourth- American Hammers- 30

 

Round 2

 

First- Chest press- 20 each arm

Run

Second- Upright rows- 20

Run

Third- Cleans- 10 each

Run

Fourth- Big Boy- 20

Round 3

First- Single arm triceps extensions- 20 each

Run

Second- Straight arm raises- 15

Run

Snatch- 10 each

Run

LBC’s- 25

Run to final post

Partner Up

Time for some Dora

100- KB swings

200- Two-handed Tricep extensions

300- American Hammers

 

Partner one does the exercise while Partner two runs around the outside of the light posts we were just working through.

 

Called an audible partial way through the triceps due to time.  Asked the PAX to get to 150 Tricep extensions and 200 AH. Once completed, work on 100 squats until time.

 

Everyone hit the 100 squats just in time to get back to COT. With A couple minutes left, all PAX on their six for a quick round of Flutters.

 

Recover. With one-minute left I thought it was good timing to touch briefly on our word of the month, which happens also to be my word of the year. Shared with the PAX my struggles and the growth I think I have had over the last year and asked for their thoughts on the meaning to them. Many thanks to the PAX that did. I think vulnerability is a tough word to wrap your head around and even more difficult to exercise as a man. Challenge to all PAX to be especially more vulnerable to your M’s and 2.0’s. It will definitely bring you all closer and hopefully strengthen your relationships as our 2.0’s face their future challenges.

 

COT

Announcements- Xmas Party, Joe Davis, and Xmas Eve Convergence

Prayers-

PAX who are looking for work

Safe returns from the Holidays and for what’s ahead

California victims

Children fighting illnesses

Very appreciative for the PAX who showed up this morning and for the push. Thanks for the opportunity JWOW!

 

Frat Boy Out

 

 

 

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Dogs Pissing on Black Friday

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After a Q swap followed by a BEYOND takeover, YHC was due to actually Q at the Swamp in November. When the Black Friday slot came available, I jumped on the opportunity and started to put together some bad ideas. The problem was, each idea was only about a 5-10 minute circuit, not a full workout. I couldn’t seem to get a full workout put together.

So, I sent a message to ChaChing warning him up the forthcoming shi….er, Elvis Explosion, made a couple notes, and hoped for the best.

Friday morning rolled around, and more PAX showed up than Black Friday shoppers, which is unfortunate for the stores, since we only had 6 PAX, including 2 visitors from Bluffton (welcome Joker and Snowflake). It should also be noted that there is a Bluffton in SC, which came as news to YHC, who up to now was only familiar with the small Mennonite hamlet of the same name in western Ohio. Disclaimer disclaimed, and off we moseyed.

In order to change up from the norm, we ran past Chick-fil-A and out to 49 to head toward 160. We added in a stretch of high knees, butt kickers, turned the corner at 160 and did some toy soldiers, then the ever popular forward moving hillbilly squat walkers.

We rallied at the top of the hill by the bank for the first round: 11s. Squats at the top, burpees at the bottom, starting with 1 burpee at the bottom and 10 squats at the top. I wanted to end at the top of the hill, so we started by running down and doing the burpee, then went from there.

Once all PAX were done, we moseyed to the far entrance by Ulta, then cut in and headed straight for Kohl’s to honor the Site-Q’s request to stick it to the discount department store.

Next up, 3 rounds of:

30 second balls to the wall

20 tuck jumps (or jump tucks, since you jump before you tuck)

10 Mike Tysons (“sneaky hard,” according to a few PAX)

10 lateral squat leg raises, lovingly called “pissing dogs” by the heavy-laden backpackers gathering in a line waiting to go into Kohl’s

With that out of the way, short mosey to the red balls. Short and sweet: 5 donkey kicks at each ball with a bear crawl in between balls. Lots of modifying here, but good push by all.

Mosey up to Old Navy. Next up: burpee broad jumps down to the parking lot crossing between the shops. It was going to be the roundabout, but PAX agreed that those extra 15 feet were just too far.

Mosey the short way around the roundabout and back out to 49, down to McDonald’s, and back to COT for the last bit of fun. It had been a while, so we ended with the currently unnamed dips/crap cakes combo ala Jack Webb style (1 dip:4 crab cakes). This brought us to 0600 on the dot. It was noted that the heavy-laden backpackers gave up their spots in line at Kohl’s to end their wandering at 0558.

There were announcements and prayer requests, but I can’t remember them.

Thanks to ChaChing for the opportunity to lead and for putting up with my disorganized dumbness.

Jedi

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Black Fallen Soldiers

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Today, we had an FNG who discovered F3 on his own. No EH was required! My heart is full because we discussed two of the many African – American fallen war heroes that are rarely acknowledged in the history of our country. Both of these African – American served our country and were not given Medals of Honor until 78 years or more after their death. Today, we paid homage to these two fallen war heroes.

Henry Johnson 
On May 14, 1918 in Champagne, France, Henry Johnson (Army) received 21 wounds while fighting against a 24-man German patrol in hand-to-hand combat. Miraculously, he survived the assault for another 11 years before succumbing to complications due to the injuries he received in action on July 1, 1929. Johnson was later buried in Arlington National Cemetery. Henry Johnson, originally from Winston-Salem, North Carolina was referred to by Theodore Roosevelt Jr. (not the President, but his son) in 1919, as “one of the five bravest Americans to have served in World War I (WWI).”

When Johnson returned from France after recuperating, he was paid to share his experience in WWI as part in a touring lecture series. Over the years, there were several attempts to secure the Medal of Honor for his valor in battle, but each attempt failed for unknown reasons. In 2014, New York State Senator spearheaded a new campaign to recognize Johnson’s actions, resulting in the president posthumously (after the death) awarding Johnson the Medal of Honor in 2015.

Workout: 5 rounds of:

    • 5 Handstand Push Ups
    • 10 Pull Ups
    • 10 Jumping Squats
    • 20 Dips
    • Run to the stop sign and bear crawl back

Ruben Rivers
Ruben Rivers was an Army Staff Sergeant in the 761st Tank Battalion, a black tank battalion (aka, the “Black Panthers”), which served with distinction in Europe during World War II (WWII). When the United States entered WWII, Rivers and two of his brothers joined the military, though Rivers was the only one assigned to a combat unit. Rivers played a critical role in some of the earliest action his battalion would see. On November 8, 1944 Rivers and the 761st launched an attack on German combatants in northeastern France. The Germans got the drop on the 761st and Rivers quickly realized that following protocol would fail to give his unit the upper hand. So, “with utter disregard for his personal safety, Rivers courageously dismounted from his tank in the face of direct enemy fire, attached a cable to obstacles on the road and opened a path that permitted the combat team to proceed. His prompt action thus prevented a serious delay in the offensive action and was instrumental in the successful assault and liberation of Vic-sur-Seille, resulting in the battalion receiving its first Silver Star*.”

A little more than a week later, Rivers’ tank led the way as the battalion advanced towards German positions. When his group came under heavy fire, Rivers located a German anti-tank unit and, with one other tank, moved to fire on the area and cover the retreat. In the process, Rivers was fully exposed and as he was ordered back to cover, the Germans quickly concentrated their fire on his tank, killing Rivers instantly.

Sgt. Rivers received the Medal of Honor for his heroic actions posthumously, but tragically not until nearly 78 years after his death in 1997.

Workout: 5 rounds of:

    • At each 5 yard line, to the 25th yard line of the following
    • 5 Burpees
    • 5 Bomb Jacks
    • Crab walk back

Peace,

Deacon

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Giving Tuesday – Palmetto North F3F

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Thank you for considering a contribution to support the community support efforts of your local Fort Mill and Rock Hill F3 Foundation.  For more details on the foundation itself please click <Here>.

During this season of giving please consider making a tax deductible contribution to Palmetto North F3F where the funds raised go directly into supporting the activities of the Fort and Rock pax.  Specifically these proceeds both the areas we are already supporting as well as the future service efforts in our region.  Our current efforts included:

  • 12th Man Ministries and the numerous Pax that work as mentors to help our student athletes break the performance based culture and help show them God’s love. F3F Palmetto North has supported the weekly dinners with athletes and their mentors.
  • Gfit is a weekly 1st, 2nd and 3rd F within the Paradise community where HIM step up to lead and to help mentor and be engaged in community with our neighbors
  • Reading Center is a semi-weekly, seasonal opportunity to read with the children and develop life skills for studying and reading to help children in the community get up to reading level
  • Rock Hill Children’s Attention Center is a center of children where we spend time bi-weekly with the teenage boys to engage in 1st, 2nd and 3rd F to help give them home and guidance.

Please consider a donation to support these and other efforts that your local F3F Palmetto North and any PAX will help lead across our regions.

Make contributions via PayPal – https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=BGSCH65PWDNV6

or send checks with ” Palmetto North F3F” in the memo line to the following address.

F3 Foundation, LLC

1645 Queens Road West

Charlotte, NC, 28207

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Overhead Blocks

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5 pax made it out to the gloom.

Cop x 15 of SSH, MNC, LSS, Merkins, Peter Parker’s

On to SSH suicides with cone 1 SSH x 10 cone 2 adding Seal jacks and cone 3 adding bomb jacks, then back down the pyramid subtracting out the first and second excercises.

Thang

Pax grabbed a cinder block.  We carried overhead until failure, at which point pax dropped the block, ran back to the start for 20 Merkins, ran back to the block for 5 burpees, and continued around the track until the finish line.

Finished with some Dora (curls, tricep ext, and squat thrusters) x100, 150,200 while partners did 2 laps around the circle.

 

Continue reading →

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Be prepared at the Bermuda Triangle!

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Having the Q the day after Thanksgiving can be tough.  But it’s also the best way to hold yourself accountable.  When Homebrew reached out to me with the offer to Q this day I knew I had to accept.  I’d do anything to help support our site Qs, especially for our newest AO in the region!

I pulled into the parking lot 4 minutes before the 5am start…no cars?  The thought started to cross my mind, would I workout if no one shows up?  Then I saw the mild wind outside when the temp says 35 degrees…and my internal answer we clearly NO. But before that thought could take hold, three pairs of headlights started coming down the road, slowed down and turned into the school.  Shake that thought off, because now it was time to lead!

I was very glad I grabbed a jacket for the third layer of clothes because that wind was no fun this morning.  I felt even sorrier for Copyright who jumped out of his car wearing one thin layer, and Iced-T who was still in shorts! Another big shout out goes to Captain Jack, who previous to this week only posted on Saturdays, but was in attendance this morning and posted to the Abyss on Wednesday.  Someone might have caught the bug!

I gave the disclaimer, and we took off for a warm-up lap around the outside gravel track.  Luckily no one took a header because the lighting is very poor and the tree leaves covered most of the back part of the track.  More than a few times men have gone down back there.

Circle up in the field for COP.

Imperial Walkers – SSHs – Windmills – CDDs – Merkins – LS Squats…good enough

Moseyed over to the playground

Evolution #1

7s with a lap

6 pull ups to 1 Merkin then run a lap around the playground. 1 Down on Pull-ups – 1 Up on Merkins until we flip flopped.

Moved over to the basketball court.

I shared a little about “Being prepared” I warned the guys that I did not feel as good around this queue as many because I did not follow my regular Weinke building routine. I still like writing it out and having it on paper.  I didn’t do that last night and I suffered for it with lost sleep.  It could have been all the turkey, but I’m sure I woke up all though the night because I had failed to complete my prep for this workout. I warned the men, be prepared for things you can be, be intentional with your actions. My goal was to make sure they would not suffer from my lack of routine today.

Evolution #2

Now this I did set up.  We were doing a Tabata routine

30 seconds of exercise, 10 seconds rest, same exercise 3 times.  We have four different moves

1 Lunges

2 Merkins

3 American Hammers

4 Burpees

Rise a repeat, but i was kind enough to change out Merkins for CDDs the 2nd round.

Next we did an Indian Run around the outside loop, made it back to the center soccer field and completed the next evolution.

Evolution #3

I asked Captain Jack if he had ever done Jack Webbs.  The answer was no, so that made it the right choice for me!

“Traditional” Jack Webbs… not like the ones I heard Longshanks pulled at the Thanksgiving Day Convergence.  (He’s a beast!)

Only a few noted modifications, Homebrew was kind enough to tell Captain Jack when we hit the midpoint at Round 7 overhead clap #28…

Only two minutes left for the workout, we did Flutters and Captain Jack got to pick Leg Raises.

~fin

Announcements

Christmas Party – still time for signups…

Excellent talk about the Thanksgiving Convergence with 78 men!

Prayers

Each man went around the circle sharing something on their heart.

It was an honor to Lead,

Royale

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Four Corners of Heck at the Abyss

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Twas a nip in the air this morning but nothing that would bother the mighty lads of F3.  We gathered and at 5:15 sharp disclaimer was given and we moseyed.   Here is how it went down:

Warm-o-Rama

  • 400 Meter Mosey with side shuffles and toy soldiers thrown in
  • 20 SSH IC
  • 10 Imperial Walkers IC
  • 10 Hillbilly Walkers IC
  • 10 Wind Mills IC
  • 10 Merkins IC

The Thang, Part I

YHC asked Captain Jack to pick a number between 39 & 41.  With that we settled on the number of pull-ups each Pax was to complete.  Each was instructed to do as many as possible then at failure, run to the top of the inclined road behind the school, execute 5 merkins,  run back down and pick up the pull-ups where he left off.  Repeat until reaching 40 pull-ups or 5 trips up the road, whichever came first.  As we waited for the six, the Q regaled the team with an amusing tale about forgotten reading glasses and a Portobello Steak sandwich minus the steak.

The Thang, Part II “Four Corners of Heck”

  • Bear crawl to the middle, execute 5 burpees and lunge out between stations

Station #1

  • 10 Medicine Ball Jump squats
  • 10 single count curls/arm; 25lb or 20lb dumbbell, Pax choice
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Station #2

  • 10 Lunges per leg
  • 10 WWI Sit ups
  • 10 Tricep hammers/ arm with 20lb or 15lb dumbbell, Pax choice
  • 10 Diamond merkins

Station #3

  • 30 SSH – Single Count
  • 20 Flutters – Double Count
  • 15 Derkins
  • 15 CDDs

Station #4

  • 20 Ranger Merkins
  • 20 Monkey Humpers
  • 10 Lt. Dans
  • 15 Crab Cakes IC

Repeat one station

The Thang part III

These Pax are finely tuned boot camp machines and as such, finished parts I & II with time to spare.  YHC, not wanting to cheat them, ad-libbed:

  • People’s chair during which Pax on each end ran 5 yards out and executed 5 squats
  • Repeat with balls to the wall

Mosey to COT with 2 min to spare; 10 crunchy frogs IC; 10 Freddie Mercuries IC; 10 American Hammers IC

Ended the session with a reminder about the F3 Christmas party, praise for family gatherings, prayers for travelers and those dealing with loss.  Gentlemen, being part of the F3 brotherhood brings me great joy.  It was an honor to lead this morning.

Wolverine out.

 

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LBC’s Galore at The Armory

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One could assume that, being a Site Q, I would know the importance of posting a Backblast in a timely manner.  I have failed yet again.  9 days later…

8 guys met at Forest Hill Church to start the party at The Armory.  One day prior, I posted to Twitter that I would donate 2 boxes of Character Band-Aids to Cornerstone’s initiative for each pax that hangs out with me during my Q.  I have now included those 16  boxes in my total donation. The Fort is full of HIM, we have surpassed our 1000 box goal and will most likely hit 2000 boxes before Christmas!  Keep ’em coming!

Another initiative happening this month is NASA’s “November of 2000 LBC’s”.  I made sure these HIM were on track to hit that number.

The Warmup:
A slow mosey around the parking lot with Buttkickers and High Knees.

The Thang:
I set out two 35lb bells that pax would Farmer Carry across the parking lot and back and act as the groups timer. We had time to 16 rounds of kettlebell exercises. In between each round we would all complete 20 LBC’s together. 16×20=320 LBC’s! That wasn’t enough, I added 40 more at the end to get 360 LBC’s.
The kettlebell exercises were:
Curls
Swings
Side Swings
Rows
Lawnmowers
American Hammers
Plank Rows
Plank Crosses
Goblet Squats
Polaroid Crunches (maybe there is a real name for these somewhere?)
Skull Crushers
Lunges
Overhead Extensions
Figure 8’s
Halos
Around the Worlds

I asked Airborne to close us out with his Hip routine, he obliged.

NMM:
F3 will have numerous initiatives throughout the year.  We have some true High Impact Men in the group that lead the way supporting charities and organizations near and dear to their hearts.  Cornerstone and his Character Band-Aid donations to support Children’s Hospital; NASA’s supporting the Leukemia and Lymphoma Society; DD supported Let Me Run…It’s important that we, all of F3, support our Brothers to help make an impact in our community. I am honored to be a part of this group of men. Thank you for having me.

JWOW, thank you for the opportunity to Q.

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Honoring Three The Honey Badger Way

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Monday’s are great days for The Fort. There are a lot of great ways to start off your work week. The Honey Badger is an exception. I love what is being done there in honoring a fallen hero. If you have never been, please put it on your to-do list, get out there, and get after it.

12 men came out to hit Monday morning with all they got. As Q I was a bit anxious to try and fit in three hero workouts to honor three men who gave it all they had. After a brief disclaimer, no FNGs, then off we went. A quick mosey around most of the student parking lot with some side shuffles and butt kickers mixed in. Then back to the starting point for COP:

  • SSH x 20
  • WM x 20
  • IW x 20
  • MNC x 20

Then off to the area along the road near the USMC ROTC building’s beloved pullup bars where YHC had some cinderblocks waiting. Each men grabbed 2 and we started the first workout:

#1 the “Kevin”
In honor of PFC Kevin Ebbert, US Navy, died November 24, 2012

3 rounds of the following:
* 32 deadlifts >> Substituted 32 double count flutter w cindy press
* 32 hanging hip touches (or 32 seconds of knee up hanging)
* Running farmers carry w 2 cindies ~75yd and back
>> Afterwards during a brief rest I noted to the PAX that Kevin died only days after Thanksgiving. Don’t take anything for granted for we never know when our last day will be. Be Thankful for the blessings we have, including time.

PAX were nice enough to load the cindies back in my truck. Then mosey off to the football field, line up near the goal line for the next workout:

#2 the “Brenton”
In honor of Officer Timothy Brenton, Seattle PD (former US Army), died October 3, 2009

5 rounds of the following:
* 100ft bear crawl >> to the 40yd line ended up being 120ft
* 100ft standing broad jump return to starting point
* Every 5 jumps do 3 burpees
>> The Brenton is a popular Badger workout….to some. A brief discussion on not taking life for granted again. Brenton survived through a lot in the military, only to be gunned down in a surprise attack while sitting in his patrol car.

No change in locale for the trifecta. The football field and track is a wonderful asset to the Badger Den. We had some time left to crank out as much as possible of the third planned workout:

#3 the “Loredo”
In honor of SSgt Edwardo Loredo, US Army, died June 24, 2010

6 rounds of the following:
* 24 LSS
* 24 merkins
* 24 walking lunges
* Run 400m (one lap)

Man did everyone crank out the work!! Got after it good!!

We got back right at 6 for the COT, Announcements, P&P.

  • Read The Fort newsletter. Get involved.
  • SIGN UP FOR THE FORT CHRISTMAS PARTY!! It is THE place to BE!! Be there!
  • Convergence on Thanksgiving Thursday. Check Twittersphere for info.
  • CAH Guidance this weekend, Saturday 11/24, 4pm start. Rock Hill’s Roxanne on Q. Be there for the kids who do not have family to spend the holiday with.
  • Kids print Bandaids for Cornerstone’s initiative
  • Please donate to my Disney Marathon fundraiser for Leukemia and Lymphoma Society
  • Praises for Straight Up’s and NASA’s 2.0’s running their first 5K and Spartan events.
  • Prayers for Punch List’s M who is VERY pregnant and getting close to due date.
  • Prayers for Lutefisk losing his Mom.
  • Prayers for injured PAX
  • Prayers unsaid
    >> My apologies if I missed others that were mentioned.

Not much said during the workout other than reminding the PAX that this is the week of the Thanksgiving holiday. Be Thankful for all the blessings we have been bestowed with by Him. Be the family that others may not be able to be with (such as the kids at CAH Guidance). Make it a memorable weekend, but remember those who are no longer with us or those who are less fortunate.

Thanks for the opportunity to lead,
– NASA

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