Cannoli Run 5-19-18 ft Speed For Need

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Twister and Bolt invite you the Cannoli Run (5k and 1 mile Family Walk) on Saturday, May 19, 2018! It is a fun family event and come out to be part of the Speed For Need teams! Vuvuzuela’s son Luka is one of our Track Commanders!

The Cannoli Run leads into the St. Philip Neri Italian Festival and we hope to have great attendance from the PAX and family again this year.

UPDATE 5-15: Celebrity F3 Runner is Rock Hill’s own Burgundy, Lucas McFadden of CN2! Watch him work his magic mingling and running with the crowd!

UPDATE 5-15: The ruckers will begin at the start of the race 9:00 am.  However, the F3-led prerace, family workout is at 8:15 am. Register online this week and arrive by 8:00 am.

UPDATE 5-14: Read the Speed For Need preblast. http://f3southcharlotte.com/2018/05/13/preblast-speed-for-need-st-philip-neri-cannoli-run-5k/

UPDATE 5-11: PAX #’s are a little low as of 5-11 compared to previous years. Get the family signed up!

UPDATE 5-9: We have secured a second Track Commander.

UPDATE 5-5: Speed For Need event Q is Scabby (Rick Gambs, (7zero4) 301-four900). We have 2 chairs in the run. FiA will also be part of our SFN pushing teams.

UPDATE 5-4: Ruck Division has been created led by Q Cornhole (John Ponder (eight03) 230-two002). 

UPDATE 5-2: We are proud to announce that Speed For Need is the charity for the Cannoli Run this year and a portion of race proceeds will go directly to Speed For Need! Help the cause with your registration!

The actual race is a one mile loop passing the festival/start-finish line 3 times (5k), great for observers…and also to stop at the cannoli tables to eat your 3 cannoli’s, if you so choose! Age group awards and King/Queen Cannoli to fastest male/female eating 3 cannolis. Team awards include fastest male and female team, most creative/enthusiastic team (youth and adult) and largest team.

Below is schedule. 

  • 7:30 am Speed For Need setup. SFN Q is Scabby 
  • 8:00 am  F3 PAX and family arrive.  Ruck Q is Cornhole.
  • 8:15-8:45 am  F3 Family Bootcamp Workout. CakeBoss is Q.
  • 8:45-8:55 am Pre-race stretch led by Barre3 of Fort Mill.
  • 8:55 am – Pre-race prayer and move into race positions.
  • 9:00 am 5k Start (SFN leading out, 5k, then walkers)
  • 10:00 am Age group awards and prize drawing
  • 10:30 am Kids 100 Yard Dash
  • After…the SPN Italian Festival!!!

More details:

Ruck: Ruckers will start at normal starting time but arrive by 8:00 am please. Ruckers need to be registered in the race. Cornhole on ruck Q.

Speed For Need: It is awesome we have SFN this year! VuVuzuela’s 2.0 Luca is our first Track Commander. We have secured a 2nd Track Commander.

Family Workout:  CakeBoss, etc, will lead the family pre-workout at starting at 8:15 am. Great EH opportunity and to advertise F3 to the Cannoli crowd,

Pre-race stretch: The prerace stretch from 8:45 am to 8:55 am has been given to one of the festival sponsors, Barre3 of Fort Mill.

Visit the website and get registered! www.SPNCannoliRun.com

Aye!

Twister, (9one8) 671-03zero9

Bolt, (803) 415-1946, thenewpauko@hotmail.com

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Our 2 Year Celebration for F3 in Lake Wylie @ the Deep!

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I was privileged to get the opportunity to lead (with Dark Helmet) the 1st workout at the Deep, and on this Celebration Day to get the opportunity to lead once again! We’ve seen a lot of new and consistent faces over that 2 years and I truly feel there is something special about the guys that come from the west side of Lake Wylie.  It was really great to show up 10 minutes before the 7am launch and see so many of the tenured Fort Mill PAX already there to support us at this celebration!

I used that opportunity to open with a little message.  3 of the PAX were FNGs, so I gave the long disclaimer, but then I asked for a show of hands for how many years each PAX had been posting at F3.  It was awesome to see guys like Cornhole, Sen Tressel, Maximus and Spitz who have been posting 4-5 YEARS now.  All of those guys have had a direct impact on my life so I was really honored that they came out to support our Lake Wylie PAX.

The Thang

Quick mosey around the parking lot for a dynamic warmup

Made it over to the soccer field for our COP

SSHs – Imperial Squat Walkers – Windmills – MNCs – Merkins – Mountain Climbers – Yoga – Plank Jacks

Before we got into the next evolution, I shared several messages about the foundation of F3.  Started with the Mission, T-Claps to NASA for knowing it by heart! Then I shared one of my favorite Q Source Posts, the Daily Red Pill.  (Link Below)

The Daily Red Pill Feb 2017

1st Exercise Evolution

4 corners – PAX counted off by 4s

There were 4 cones set up at the corners of the field.  1 in the center. What would a Lake Wylie celebration be without the original exercise FOUNDED AT THE 1ST WORKOUT? That’s right, 5 Kraken Burpees (check the lexicon if you do not know this favorite).  That was our center cone.  The groups would split up and run to their assigned number, complete the exercise, run back and do 5 Kraken Burpees

1st corner = 20  Worst Merkin Ever (Wide Arm Merkin, Regular Merkin then Diamond Merkin = 1 rep)

2nd corner = 40 Flutter Kicks double count

3rd corner = 30 Jump Squats

4th Corner = 30 Imperial Squat Walkers

Took a break and shared some more about Sad Clowns, and how F3 is the antidote to Sad Clown Syndrome from the DRP post.

2nd Evolution = Mosey over to the big hill

Partner Up

1 partner down and up the hill, 2nd partner says and does the exercise I call until I’m tired of it.

They were: CCDs – Burpees – SSHs : This lasted a lot longer than 2 sentences gives credit.

More discussion around DRP

3rd Evolution = Mosey to the back of the school

Lt Dangers to the 1st basketball goal That’s a lunge – lunge – squat – merkin (crowd pleaser)

Bear Crawl to the 2nd BB goal

Lt Dangers back to the end of the school

That’s like 200 yards, little Link (Bones 9 year old 2.0) crushed us all – including his Dad!

4th Evolution = Mosey to the front of the school

Time was running short, I had two boards with 5 exercises set up, audibled to just 1 board.  We did the five exercises in cadence.

5th Evolution = Saved 6 minutes for my last favorite – Captain Thors!

1 big boy sit up to 4 America Hammers, go to 10…we ran out of time at the 9 rotation.  It hurt anyways!

COT was great with 3 new FNGS, two were 2.0 of regular PAX and they held their own!

Cross Check (Peg’s 2.0 Logan) for his lacrosse skills

FIFA (Flux’s 2.0 Evan) for his soccer skills

Wesley our 29 year old previous college pole vaulter so his F3 name forever shall be Bubka!

It was really a great time with great friends and great mubblechatter.  I hope everyone else enjoyed it as much as I did.

(and we got 16 out to Coffeeteria, our best part of Saturdays)

An Honor to Lead

-Royale

 

 

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Old School Beat Down at The Fort

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23 Pax joined YHC and Old Bay for Day 12 of 12 for Ass Kick’n April.  Lazy site Q saw The Fort on the calendar and volun-told YHC to Q.  Agreed and Old Bay made a plan to bring back the pain old school style.

The Thang:

Run around WEP, circle up for COP:

SSH X 50, Imperial Walker X 20, Hillbilly Walker X 20, Windmill X 10, Squat X 20, Plan Jacks X 20, Sumo Squat X 20, Merkins X 10, Lunges X 20, Mak tar Jai X 20

Mosey to the hill for a Jacob’s Ladder:  1-7 – Burpees up top, Squats at bottom

Quick Ab Lab with slow and fast Freddy Mercury X 20

Hand over to Old Bay

Run to parking lot and get a Coupon made of wood or a fire hose!

Drill bits with a deconstructed burpee – 10 Bomb Jacks, 10 Thrust Outs, 10 Merkins

Rinse and repeat for 6 drill bits – with the damn coupons

Head up the back hill to upper soccer fields – with the damn coupons

Wind sprints with partner – add an exercise to each sprint and with the damn coupon – 4 cones with a myriad of painful stuff to do with the damn coupon

Back to COT

Great to be back for a Saturday workout at WEP! What a spectacular place to have here in Fort Mill.

Funhouse

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Diamond at the Deep

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I’m a little late posting this so I may be a little fuzzy on some of the descriptions, but here it goes…

We had 10 on a wet and somewhat rainy morning at The Deep.  It was good to see Cakeboss and Funhouse supporting Lake Wylie during their Ass Kickin’ April and we also had a couple of out-of-the-area guys Squirt and Ma Bell.  Ma Bell was 68 and was an inspiration to us all.

Speaking of inspiration, I took the family on vacation the week prior to this workout and needed a little last minute help to come up with some ideas.  Lucky for us all I stumbled across a Cha Ching backblast from the Abyss that looked pretty nasty so I’d like to give credit where it’s due.  I also don’t want to take full responsibility for all the suck we endured during this workout, there was a lot of it.

Warm-A-Rama

Even though its a PITA to load up a bunch of cinderblocks into your vehicle before the workout, it always makes it worth it when everyone sighs as soon as you open your trunk/tailgate.  So we all grabbed a cindy and carried it to our warm-up location.

No blocks required for the warm-up, but I went with random numbers of the below exercises (usually favoring more).  It keeps everyone guessing and is kinda like a guilty pleasure of mine because I usually do extra when people “think” I’m going to be done.

  • SSH
  • MNC
  • Windmill
  • Cotton/Cherry Picker
  • Low Slow Squat
  • Peter Parker
  • Parker Peter
  • Plank Jack

The Thang

We started with some Tabada’s.  Cha Ching recommended this great app called “Seconds” so I grabbed it and set it up the night prior.  I disappointingly couldn’t get the music to work, but I’ll fix that next time…

We had 1 minute to do the following x 5 sets with a small 12 second break between sets.  When all 5 sets were finished, there was a 20 second break and the next 5 sets started (12 seconds between sets)

1st Set

  • 50 Seal Jacks
  • 10 Merkins

2nd Set

  • 15 Merkins
  • 5 Burpees

I actually started thinking we would do 40 Seal Jacks and 10 Merkins, but the gang finished up with like 15 seconds to spare after the first set (and that was before the 12 second break between sets).  I couldn’t have that, so 50/10 for the next 4 sets…

So we ended up doing 240 Seal Jacks 25 Burpees, and 125 Merkins.  Ouch.

Now lets grabbed those blocks! We carried them a little further up the parking lot to the football field.  Sadly, the gate wasn’t opened.  I wasn’t about to have us all walk across the street to the other football field so I decided that we all needed to jump the fence.

1st exercise was “Bear and Block” which is exactly what it sounds like.  We all got in bear crawl position and kept the block between our feet.  We then pulled the block up to/past our head and bear crawled until the block was between our feet again.  Rinse and repeat until we covered the width of the football field.  I heard a lot of grumbles from the crowd so I was going to Omaha and have us throw the blocks back to the start point, but we were then worried about the damage to the field (rightfully so) so I Omaha’d the Omaha back to the original idea.  We were going to crawl back the way we came.  If there is a lesson learned here it’s that we shouldn’t complain.  I made everyone do 25 CDD’s when we got back to the start line.

2nd exercise, find a parter.  Partner A carries both cinderblocks the width (and back) of the football field while Partner B does squats, then vice-versa.

For the 3rd and what turned out to be final set of exercises, we played Catch Me If You Can with our partner.  We lined up so we were now traversing the length of the field instead of the width.

This is where my memory really starts to get fuzzy.  I started making this stuff up from here on out picking and doing whatever felt like it would be the worst at the time.  The numbers are lacking and I don’t remember all of the exercises, but hopefully I’ll pass enough along that you get the general idea.

I remember the 1st one.  Partner A did 20 LBC’s while Partner B NUR’d.  When Partner A finished he would chase down and tag his partner and then they would both do 50 more LBC’s together and then Broad Jump back to the finish line.  We then repeated this formula 5 more times (6 chase downs in all) mixing in ridiculous numbers of exercises and making our way back to the starting line in painful ways.

Here are the ways we made it back to the starting line:

  1. Wheelbarrow Walk
  2. Crawl Bear
  3. Crab Walk
  4. Lt. Dan
  5. Sprint
  6. Broad Jump

Some of the exercises that we did, either wile your Partner was NUR’ing or together included:

  • Squat Jumps
  • Lunges
  • Merkins
  • Diamond Merkins
  • CDD
  • American Hammers
  • Flutters
  • LBC’s
  • Burpees
  • Plank Jacks
  • and more…

Luckily time was running low and we couldn’t get to the next exercise.  Now we’ll never know how amazing Block Webbs would have felt after most of us could already not lift our arms past our shoulders.  We still had to get overcome the fence and make it back to CoT.  This time we decided to (poorly) build some steps with the cinderblocks to make it easier to get across.  It was pretty comical but we did it.

CoT

Consisted of the usually announcement, praises, and prayers.  I wish I could remember more, but as always, we continue to pray for others and put ourselves 3rd. F3 is an amazing thing, I am humbled to be a part of it and continue to pray that others will be led to it.

I apologize for less than stellar recollection of the workout and CoT.  I’ll do a better job of jotting it down somewhere post workout.  Some said it was the toughest workout they had in years, some couldn’t post on Monday because of how badly they still hurt, but there is no arguing we all got stronger and better on this day.

Until next time…

Flux

 

 

 

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Unrealistic Expectations at BEYOND

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We’ve all ages and abilities come to BEYOND since launching in January and while there have been some struggles along the way, I think the feeling is unanimous; we’re getting pushed physically and being challenged mentally, emotionally and spiritually. For those that are upcoming Q’s, the hardest part seems to be how to deliver a meaningful message and a good down inside of 45mins.

Well, it was now my time to pick the topic for the latest rendition. The launch was set for Varsity (NaFO) and the topic was one I’ve dealt with for years but didn’t know it was a problem until the last few weeks. You see, it wasn’t until some adversity and personal challenges that I realized my trends or perhaps more importantly, my tendencies. So what happens? I have these expectations of what I need to be and who I need to be which are of course, often times unrealistically high. When I fall short, which happens more often than not; I feel like I don’t measure up and reside on the line boarding failure. It’s a vicious cycle that leads to me being a less-than-desirable person to be around.

After the welcoming of a zealous FNG (Abscess) who was EH’d by Mr. FNG himself, Ginsu, I took a minute to walk through the disclaimer, what BEYOND is all about followed by the F3 CREDO: Leave no man behind and leave no man where we found him. This was done for me years ago and it is my promise to make every effort to pass it on. We then took off for a short mosey through the lot and circled up:

Plank Jacks x 10

Ski Abs x 10

Carolina Dry Docks x 10

Squat Calf Raises x 10

Forward Arm Circles x 10

Reverse Arm Circles x 10

Mak Tar Jahs x 10

This is where I let the PAX rest for a few minutes as I walked through my above challenges and what it turns into. It was also a good time to talk about how this life is not meant to be walked alone; queue the WHETSTONE relaunch coming up this Saturday 4/21. The feeling this leads to is what Scripture explains in Luke 22:31 where Jesus says, “Simon, Simon, behold, Satan demanded to have you, that he might sift you like wheat.” These last few years have been a test, almost a sifting process that I have now begun to realize.

What we also realized was the neatly placed cones 50 yards apart in the parking lot. With all 20 of us lined up on one side, we sprinted to the other end and back at the following levels of effort:

50%, 100%, 100%, 100%, 25%

Mosey to the pull-up bars where 1/2 the PAX did 20 pull-ups (1 for each man that posted) while the other 1/2 did ankle grabs with their legs straight up against the wall. Each man cycled through 2 sets of each exercise and we made our way out to the adjacent roadway for:

4×4’s: Drop to a plank, 4 merkins, 4 full mountain climbers, jump up = 1 set. We did 10 sets.

With PAX on opposite sides of the road, we dropped to a plank with our hands in the road and our feet on the curb. We plank-walked down the hill about 25 yards to the cone then bear crawled back to the start. We switched sides and did it again, this time about 20yds down and bear crawled up.

It was now time for the ATM’s:

(10) 4ct Alternating shoulder taps

(10) Tempo Merkins: 3ct down and 1ct up

(10) Fast Merkins

We did 3 sets of this.

We then moseyed back to the cones for another sprint series that looked like this:

100%, 100%, 50%, 100%, 25%.

COT for a reminder of Whetstone and our FNG naming.

Loved every minute of it and thanks for the platform to share a piece of my story. I hope you learned a little tidbit and that I fulfilled my promise to not leave you where we found you.

Until Next Time,

Maximus

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Another day in Paradise

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It was Another Beautiful Day in Paradise. Mid-afternoon, 80 degrees. Perfect.

I was the first PAX to arrive at the AO. I scouted the area (My VQ for G-FIT) and start walking back to what I believe is the gathering spot. In the distance, I see two young PAX.

Young PAX (as he approaches me):  Is there a workout today?

YHC: Yes.

Young PAX: F3 (he yells)!

YHC: For sure! (I felt more than welcome to be among these young PAX).

Disclaimer, disclaimed.

The Thang:

COP –

+Lap around the basket ball court

+10 SSH

+10 high knees

+3 set of 10 Merkins

+10 big boy sit-ups

+10 Marocoon night clubs

+10 baby arm circles

+10 over head claps

+5 burpees

+10 mountain climbers

+20 merkins

+lap around the basketball court

I took the first couple of exercises and then invited (rotating clockwise) the young PAX to join me in the middle of the circle and call the next exercise. It was neat to see how eager they were to join YHC in the middle and lead the PAX. The COP lasted 30 minutes. We got some drinks and a snack, played some frisbee, basketball, and soccer. Again, it was a Beautiful Day in Paradise – perfect for a Saturday afternoon.

NMM:

I once mentored a pre-teen through the non-profit: Big Brothers, Big Sisters. Through this program, I learned how important it is for youth to have positive role models in their lives (especially young mem, as there is seemingly a shortage of positive male role models). And I’ve seen how being there for a youth can make a huge difference in their lives.

It didn’t take much to big a “Big”. YHC was simply someone that showed an interest in my “Little”. It was being someone the Little could look up to and envision themselves someday being. The most difficult part of being a Big (in YHC’s opinion) was making the time. Having said this, every minute I spent with my Little, I truly enjoyed. Without a question, Ruben (my Little), added so much to my life. It was an unexpected pleasure. I felt the same way about being among the PAX at G-FIT.

The best part of today was the COT. When I asked for prayers/praises, two of the young PAX raised their hands to pray. You could tell they love Jesus. It was a beautiful sight.

Thank you Decon for getting me on the Q list. Can’t wait for the next one! And thank you F3 PAX, you are all true HIMS!

Aye.

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Lucky Friday the 13th

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The thang

Disclaimer given

Mosie dow and around the back of Empire Pizza

COP in front of Empire Pizza

13 of each exercise to keep with the Friday the 13th theme

Seal Jacks

Diamond Merkins

Moroccan night club

Mountain Climbers

Wind Mill

Peter Parker

Parker Peter

SSH

Plank Jacks

Mosie over to the sidewalk for 3 rounds of Dips and box/curb jumps 13 ea.

Mosie over to the cones and partner up

Partner 1 stays in and does LBC while partner 2 runs to first cone and does 1 Burpee, run back do 6 handslap merkins with your partner. Partner 1 runs to 1st cone does 1 berpee returns to home and does 7 more handslap merkins, both partners run to next cone together. Increase by one burpee each round till we get to 4 burpees

Round 2 we replaced hand slap merkins with hand slap squats

Mosie over toward COT and do some AB Lab led by each PAX and continue with the 13 theme

COT

A fairly moderate workout but not too moderate!!!

This was my VQ at Slowburn and I’d be happy to go back any time! Not sure the regulars feel the same!!!  🙂

 

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#RPG

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11 PAX posted to RPG for some Broga and miles.

Beautiful spring morning with a temperature of 54 degrees.

Disclaimer, disclaimed.

The Thang:

20 minutes of Broga (courtesy of Sasquatch) loosened up the PAX before we headed off on a 3.5 mile run through Regent Park.

NMM:

As the Q, one of my main goals, was to keep everyone together, or at least on course.  It goes without saying, running at 5am, through neighborhoods, on a newer AO, posses a challenge.

I fell short of my goal and had a couple of the PAX get lost in the neighborhood. I’m thankful for the opportunity to have the PAX give YHC the opportunity to develop and become a better leader by allowing YHC to make and learn from my mistakes.

In the end, everyone made it back to COT. YHC’s lesson learned: ask a PAX (or two) who is familiar with the course to pick up the six so QIC (YHC, in this case) can keep oversight of the other PAX.

F3 does develop leaders. For that opportunity, I am thankful.

COT – Prayers/Praises

Bass-o-Matic, thank you for the opportunity to Q.

 

 

 

 

 

 

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Too much work at Golden Corral

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Here’s what the bootcampers did after the ruckers took off with Wild Thing.

Dynamic Warmup around parking lot

Then COP

20 SSHs – 20 MNCs – 10 Slow Cotton Pickers –

10 WA Merkins – 20 Moun Climbers – Yoga – 15 Plank Jacks

 Partner Up

 Dora 1-2-3

100 Burpees

200 Sumo Squats

300 SSHs

While other partner ran around the parking lot triangle

 To Fort Mill BBQ Lot

11s with Bear crawls

11 WA Merkins

1 Bomb jack

Run backwards to start

I had 2 other evolutions on the Weinke, but I miscalculated on how much 11s would suck with the distance and number of bear crawls.  Most of the PAX got to 11, but it hurt!

During our 10 counts I shared some quotes and insight that I’ve been gathering from my most recent reading, Jordan Peterson’s “12 Rules for Life.”  The rule I reviewed was Rule #8 : Tell the Truth – or at least Don’t Lie!

Attached are the quotes:

Tell the Truth or at least Don’t Lie

An honor to lead…

-Royale

 

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4 Corners . . . with some “Elders”

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I will keep this backblast shorter, but I will say it was a lot of fun today at the Pantheon! Thanks to Fishsticks for letting me Q.

Some Pre-work:

1 group of runners headed out to who knows where at 4:45.

Fishsticks and I did some extra ab work that I call high octane abs. It hurt.

Disclosure given. Lots and lots and lots of chatter. Completely dark. Did I mention there was lots of chatter?

Short mosey to the lighted area for a different dynamic stretching workout after some high knees and butt kickers.

Some confused minds about what we were doing since very few had done this style of warm-up before (~8 exercises). Eventually I shifted to some traditional SSHs and the crowd went wild. It was like the PAXs’ bodies woke up.

At this point I inconveniently forgot a few demos of a few of the exercises to come for the main event.

The Thang:

We broke up into 4 teams of 5 and went to each respective corner on the soccer field. Fortunately, it was not very muddy.

I’d tell you the 20 different (and difficult) exercises that we did, but  . . . that means I’d have to type them out right now and I feel lazy after a long day of work. So if you are reading this, feel free to retweet it and comment what your favorite one was even if you don’t know the name of it. We did do Tunnel of Love and People’s Carry between cones.

I had a second round prepared, but, oh well, . . . time slipped away from us. Beware of next time. Round 2 was scheduled to be harder.

COT: Main Announcements: Convergence coming up; Praises: Lutefish’s daughter rocked it; Prayer: let’s continue to pray for children going through difficult times and Badger and his family.

Thanks to everyone, including the “Elders” for their hard work today!

Lastly, I think I missed one of you on the list. So sorry. My memory can only remember 19 out of 20 without a recording. Feel free to identify yourself.

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