GC Bootcamp

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4 Pax came out for BC and 4 for Rucking.
Mossied round HT after disclaimer.
COP
SSH
Moroccan Night Clubs
Squats
Windmills
Mountain Climbers
Merkins

11s with dips and derkins

The Thang
Stations:
Seal Jacks x 15
Plank Jacks x 15
Squats x 25
Burpees x 10
OHP x 15 w/CB
One Armed Rows x 15
Imperial walkers x 15
Mountain Climbers x 15
Merkins x 20
Freddie Mercuries x 15
Big boy situps x 10
Pax went clockwise around stations with a lap around the parking lot between each station with some good conversation in between.
COT
Announcements /prayers
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3/1/18 – #Beyond – Defeating Goliath

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If I’m honest, even though I’ve Q’d 100 times over the last 3 years, I was a bit intimidated this morning. Maximus has done a great job setting a high bar of expectations for #Beyond, regarding the Winkie expected from both a physical and mental standpoint. I spent more time prepping for this Q over the last few days than I have collectively for the last 5. Not sure how it turned out, but I enjoyed the opportunity.

On this morning, we are going to take on the subject of the Goliaths in our lives. Goliaths, for today, at least, are the problems or vices that are difficult, persistent, seemingly insurmountable, and constantly taunt us. These problems can be any number of things, from alcohol to drugs, vanity to materialism.

Today, however, we are going to focus on one that is common amongst most men. A vice that we do not like to talk about because it makes us uncomfortable in groups. A problem that is becoming increasingly pervasive amongst adults, but especially amongst our youth. Today, we are going to discuss PORNOGRAPHY. **shudder**

We’ll do that while getting a decent workout in as well.

Mosey around the parking lot and then to the football field.

WARMUP

  • 20 side straddle hops
  • 10 double count windmills
  • 20 double count mountain climbers

Let’s get to THE THANG

  • Mosey to the endzone and plank it up

Introduce the topic, share some statistics about this Goliath that are staggering:

  • porn is a $97 Billion industry
  • 35% of all downloads are porn related
  • 25% of all internet searches are porn related

Break plank, back to the workout

  • Sprint to the 50 yard line, bear crawl the remaining 50
  • Plank it up & share more stats

More on this Goliath:

  • 40M regularly visit sites
  • 70% of men (18-34) visit monthly
  • 4.6M hours of porn watched on 1 site in 2016
  • porn usage increases marital infidelity by 300%

Back to the workout

  • Sprint to the 50 yard line, bear crawl the remaining 50
  • Plank it up & share more stats

More on this Goliath…its getting worse:

  • 64% of young (13-24) watch weekly
  • 67% of young believe it is acceptable

Back to the workout

  • Sprint 100 yards to other goal line
  • Plank it up & share more stats
  • Captain Thors to 8×32

More on this Goliath…this time amongst Christians:

  • 37% of Christian pastors say it is a current struggle
  • 47% of Christian families say it is a problem in their home
  • Most popular day for porn is Sunday, the Sabbath

Back to the workout

  • Sprint 100 yards to the other goal line
  • Indian Gator Walk – 100 yards (line up Indian Run style, but Gator Walk instead…this sucked)
  • Plank it up to continue discussions

Back to Goliath…it’s serious issue to our Creator and should be to us as well

Matthew 5:28 – but I say to you that everyone who looks at a woman with lust for her has already committed adultery with her in his heart.

Back to the workout

  • Indian Gator Walk – 100 yards
  • Plank it up to continue discussions

Mosey to the pull up bars…have something special planned

  • 10 toes to bar/pull up combos (1 TTB, 1 PU, repeats 10 times)
  • On the wall

Back to Goliath…good news is he is already defeated

1 Corinthians 15:57 – For sin is the sting that results in death, and the law gives sin its power. 57 But thank God! He gives us victory over sin and death through our Lord Jesus Christ.

Back to the beat down

  • 10 toes to bar/pull up combos (1 TTB, 1 PU, repeats 10 times)
  • On the wall

Back to Goliath…though he’s defeated, he’s still a threat

From Goliath Must Fall (Giglio): Jesus has already overcome the enemy. However, as we read in 1 Peter 5:8, the devil still “prowls around . . . looking for someone to devour.” In many ways, he is like a snake with its head cut off. When you kill a snake, you have to be sure to bury its head, because even after death the serpent holds a lethal dose of venom in its fangs. If you step on a dead snake’s head, you can still get poisoned. In the same way, even though Jesus broke the power of Satan at the cross, he can still inject his deadly poison into our lives. He is dead but still deadly.

Back to the beat down

  • 20 heels to heaven, cadence
  • 10 chin ups, OYO
  • 20 LBCs, cadence
  • 10 chin ups, OYO

Back to Goliath…every man deals with this temptation, but God gives us the strength we need…if we ask

1 Corinthians 10:13 – No temptation has overtaken you but such as is common to man; and God is faithful, who will not allow you to be tempted beyond what you are able, but with the temptation will provide the way of escape also, so that you will be able to endure it.

Back to the beat down

  • 5 pull ups
  • 10 toes to bar

Mosey towards COT

  • 20 boats & canoes

COT

My goal for this workout was to make everyone physically and mentally uncomfortable. This topic is very uncomfortable to many, but needs to be dealt with head on as it is an issue that is becoming more and more pervasive in our culture. Our young people are growing up in a world where pornography is more acceptable than ever and more immersive than ever. If we expect it to get better, we have to openly discuss and encourage the resistance to this temptation and teach our 2.0s how to resist it as well.

Thank you for the opportunity to lead, Maximus. Until next time…

– Ginsu

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Crazy RECON at Crowders

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10 of us, including 2 FNG’s,  joined together at Crowders Creek Elementary on a chilly March morning to RECON the area with hope that we can form a new AO here.

I gave a better-than-usual disclaimer since we had some new guys (Welcome Thing and Iced-T) and we fumbled (that’s a big fence) moseyed around the parking lot.  Eventually we made our way to the center lot (future parking area) while doing some toy soldiers and shuffles along the way.

We circled up for Warm-a-rama which included:

  • 11 Windmills IC
  • 12 Cherry Pickers IC
  • 20 SSH IC
  • 20 Peter Parkers
  • 20 PJ’s IC

The Thang

Our next mission was to find a hill so back to moseying we went.  There is a MASSIVE hill next to the ball field, but visibility was low so we settled on a easier hill which turned out to be pretty nasty anyway.

I had everyone do a King of the Hill type exercise where one guy did as many CDD as possible, while the rest of the gang ran down the hill and backwards up x2.  The idea was to continue to do this until everyone had a chance to be the King and inevitably this is what we did, however, we reduced the up/down to x1 and had the last few guys be Kings together to save some time and our legs from burning.

After finishing up we moseyed our way to the playground.  This AO has a massive playground that we should be able to use for all kind of nastiness in the future so I wanted to point it out this morning and incorporate it to give future Q’s some ideas.  So I created a new exercise I’m calling “Crazy 8’s” which took up the rest of the time.

This consisted of the following:

  • Burp-UP using a piece of playground equipment
  • Jump Lunges
  • Freddie Mercury’s
  • Run
  • Repeat x8

Keeping with the theme, we started with 1 Burp-UP, 8 Jump Lunges (Double Count), 8 Freddie’s (Double Count), and then a figure 8 style lap around 2 landscaping circles in the parking lot leading back to the playground.  We increased the Burp-Up’s by 1 each time, Jump Lunges remained at 8, and Freddie’s increased by 8 each time.

Most of us finished, a few of us didn’t, but we all got better for it.  Those that didn’t have something to shoot for next time because I think this one will turn up again for sure.

For those that finished here is the count of what we accomplished.

  • Burp-UP’s x 36
  • Jump Lunges x 64 (DC)
  • Freddie Mercury’s x 288 (DC)

With only 5 minutes to spare, we went for a long mosey (dang fence) back around the school and made it back to CoT a minute late, but I don’t think anyone minded.

CoT

As usual we finished up with a CoT which included all the usual Announcements, Praises, and Prayers.  Special prayers were lifted up for mothers, mother-in-laws, and stepmothers.  Also, some prayers for this new AO in the hopes that it can help bring new men to F3 and extend our reach further into Lake Wylie.

Welcome once again to our FNG’s Thing and Iced-T and all those that joined today.  It was a pleasure to lead you all this morning and hope to see everyone again next week!

-Flux

 

https://youtu.be/vKG4jGj-F28

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#Seeitbeit – Paradise Reading Center

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I had the chance to listen live to David Chadwick (Senior Pastor, Forest Hill Church) talk about his recent interview with Charlotte Police Chief, Kerr Putney. In his final question, David asked the Police Chief: What can the church do to make Charlotte a better place to live? The Chief listed three items:

“We need three things,” the Chief said:

  1. Volunteers to hold babies
  2. Volunteers to read to kids
  3. Mentors for kids, Especially male mentors

In that moment, I wanted to say, “David, there is this group of guys that are already doing this!” #F3Nation. In that moment, I was especially proud to be one of the PAX! My mind went to the good work the PAX are doing with the Children’s Attention Home and The Paradise Reading Center (and more!).

My opportunity to be the change I want to see was with serving the underserved community of Paradise. My first time volunteering I was excited to see, how may kids showed up to this after school program for help with reading and homework. And also, how fun, energetic and smart they are (My first reading partner was Kelvin, a six year, who was easily a better reader than me when I was six. He didn’t laugh too hard when he had to correct me with the correct pronunciation of, “Galileo”)!

I also had the chance to watch CoPay give his story. What a story! And more importantly T-Claps for this HIM for showing our youth, if you can see it, you can be it! I simply followed Copay’s (and Deacon’s!) lead and made it known to them I wanted to share my story too.

Deacon sent me an outline with suggestions of what I should cover during my 10 minute talk (1. My personal background, 2. What I wanted to be when I was a kid, 3. My job, 4. School experience, 5. Advice I wanted to share with them) and I was ready.

I was pumped to share my story with the hope that if just one kid could #seeitbeit, then it was well worth the 60 minutes I spent with the kids that day.

 

NMM:

F3 has made me physically stronger, put more PAX in my life that have given me great community, and have helped me to have a better walk with Jesus Christ, my Lord and Savior.  To give a little back to this community that has given me so much was a true pleasure.

Thank you to the PAX for all being HIMs in your own individual ways.

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The Reading Center takes place every Monday and Wednesday from 4PM-5PM at Bethlehem Baptist Church 601 Joe Louis St. Fort Mill,SC 29715. The kids are doing homework and reading and we have the opportunity to assist or listen. This is  a great opportunity for us to mentor and encourage beyond the workout. Looking to get a schedule with 4-8 PAX each session starting 1/8/17 and going throughout the school year.

See link to sign up. https://docs.google.com/document/d/11ak80g7L12X6hCDN1_h5cSUemDlqWzBdgMyJII1RHy4

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#CoopStrong

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The Big Event – Shovel Flag Handoff

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So the hype has been great, and the STRONG showing this morning proved it has value!  26 HIM’s all came out on what was a pretty cold 48 degree March morning (that WIND).

This was not an ordinary workout.  Barry Manilow was handing over the shovel flag to YHC, as I was stepping into the role of Site Q for Slow Burn.  Barry started the workout for the first half, and then we handed off the Q to me for the last half.

I’ll do my best to get Barry’s portion right:

Mosey all the way down to the far side of Lowes and circle up for the following:

  • OH Hand Claps 10x
  • Moroccan Nightclubs 10x
  • LBC 10x
  • Imperial Walker 10x
  • Travolta 10x
  • Dying Cockroach 10x
  • Hillbilly Walker 10x
  • HR Merkins 15x

Mosey to the Triangle Lot

  • Moroccan Nightclubs 10x
  • OH Hand Claps 10x
  • Grave Digger 7×2
  • Squat 10x
  • Mak Tai Jai 10x
  • Knee Tai Jai 10x
  • Calf Raise Regular 10x
  • Calf Raise Toes Out 10x
  • Calf Raise Toes In 10x

Mosey back to the side of Lowes

  • Wall Sit with Pop Out Burpees
  • Bear Crawl/Toy Soldier to the second island and back
  • Wall Sit with Pop Out Burpees

The official Q Handoff….Barry Manilow Done, Smithers is up…

Mosey back to the Triangle Lot for 4 corners, circle up and count off in 4’s

Three different rounds at each corner station.  Finish one round and rotate to the next corner.  Once returning to where you started, perform the next round’s exercises.  The Rounds looked like this:

Round 1:

  • Corner 1 (CORE) – 30 LBC’s in Cadence
  • Corner 2 (UPPER) – 20 Carolina Dry Docks in Cadence
  • Corner 3 (CARDIO) – 30 SSH’s in Cadence
  • Corner 4 (LOWER) – 20 Low Slow Squats in Cadence

Round 2:

  • Corner 1 (CORE) – 15 Flutters in Cadence
  • Corner 2 (UPPER) – 15 Shoulder Taps in Cadence
  • Corner 3 (CARDIO) – 15 Peter Parker’s in Cadence
  • Corner 4 (LOWER) – 15 Calf Raises in Cadence

Round 3:

  • Corner 1 (CORE) – 15 Wheezy Jefferson’s in Cadence
  • Corner 2 (UPPER) – 30 OH Hand Claps in Cadence
  • Corner 3 (CARDIO) – 15 Imperial Walker’s in Cadence
  • Corner 4 (LOWER) – 15 Jump Squats OYO

Mosey back to COT

Countoff (26), Name-O-Rama, Announcements, Prayers, and the Shovel Flag Handoff!

I’m really looking forward to this opportunity as Site Q for Slow Burn.  I will do my best to keep the Q schedule full and diverse, remember it’s a moderate site, but challenge us to push it just a bit more than comfortable (and beyond).

Smithers…Out

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It was a Dark and Drizzly Morning…

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It was a dark and stormy morning in the gloom… well actually it was dark and rather drizzly more than anything, but apparently the forecast rain was enough to keep many a PAX in the fart sack.  Wegmans and Senator Tressel manned up and were ready to go at 5:15

 

Warm-up consisted of a lap in the car rider loop with some butt kickers, high knees and toy soldiers.  we then triangled up for 20 SSH, 20 Moroccan Nightclub, 12 Imperial Walker and 12 Hill Billy Walker

 

Warm-up completed we mosey over to the front of the middle school for some cover just in case it actually does rain.

 

Once there the action consisted of 4 sets of

40 double count toe taps on the curb

20 derkins from the bench

20 squats

40 LBC’s

Lap around the middle school car loop

 

Once this was completed we mosey back to the front of the elementary school to find some decent wall space and finished up the fun with

1 minute wall sit

20 Freddie Mercury (in cadence)

20 Flutter (in cadence)

Wall Plank Series (Flat, 45, BTW) – 10 count each

20 Dying Cockroach (in cadence)

20 Hello Dolly (in cadence)

Airborne’s Hip Destroyer

 

COT and Prayer

 

Thanks for the opportunity to lead, its always fun to Q and while large groups are great it is refreshing occasionally to have a small group.  We were able to chatter a bit and get to know each other much better which is always fun.

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It’s All About Perspective

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It was awesome being back at Panteon.  Wednesday is typically a DOR for YHC (day or rest, or day or run). But when it comes to exercise, the human body likes variance and change of routine.  Definitely need to work on that!

Upon arriving a little early to ensure nothing would be obstructing the weinke plans, I saw Fishsticks’ truck and shovel flag, but no Fishsticks.  By 5:15, 4 other pax had gathered, and we figured the SiteQ was out for a run (P200 training, in fact).

Disclaimer was issued and we moseyed around the parking lot to get warmed up before stopping back at the shovel flag for COP.

Warm-up COP

  • SSH x20, IC
  • 1 burpee
  • Windmill x10, IC
  • 2 burpees
  • Imperial Squat Walkers x 20, IC
  • 3 burpees
  • Cherry pickers x 20, IC
  • 4 burpees
  • Mountain Climbers x20, IC
  • 5 burpees

The Thang
Mosey to back of school for ascending curb crawls (1-10)

  • bear crawl to opposite side then do 1 merkin
  • crab walk back and do 2 dips
  • bear crawl back then do 3 merkin
  • crab walk back and do 4 dips
  • repeat going back and forth until you reach 10 dips

Mosey to the Amphitheater – Partner up for some Dora 1, 2, 3

* 100 Bombjacks (partner bear crawls to first sidewalk – then runs back following sidewalk around
* 200 American Hammers (L+R = 1) – Partner bunny hops up to 2nd sidewalk – then runs back following sidewalk around
* 300 Sumo Squats – Partner runs to 3rd sidewalk – then runs back following sidewalk around
* Concluded the amphitheater work with a charge up to the 4th sidewalk, 5 burpees, and return to the stage

6MOM

  • Flutters x20 IC
  • Chop sticks x20 IC
  • LBCs x20 IC
  • Alphabet soup OYO
  • Hello Dolly x20 IC
  • Plank and 6-inches (a few rounds)

During the ab work, Fishsticks circled us to reach 8 miles (t-claps!), and offer some encouragement as we rounded out the 45 minutes.

NMMS

A couple times during the workout, we talked about the importance of perspective.  For most of my life, I’ve been involved with soccer as a player, coach, or fan.  Having recently begun officiating, my eyes have been opened wide to the perspective of the referee.  Suddenly, my ears hear criticisms never heard before.  And now I often feel bad for the ref taking the abuse from fellow fans.

Perspective is important for a society to survive.  But ultimately, it’s a Heavenly perspective that is important for our souls.  I’m guilty of only seeing things from the perspective of man, and not from the view of eternal salvation.  The way to better see that perspective is to look through the lens of the Bible by knowing what it says and means!  My biblical lens is small and cloudy, but it’s never too late to get into the Word and improve your view!

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The Coop – Sweetness all around!

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5 min till launch and the cars started rolling in. The PAX of The Coop are like the John Dally of F3…..they just show up and go!

Sugar Daddy took the lead for the warm up. The football stadium was open and so we utilizied the comfortable turf for COP. Dark Helmet was coming in hot, so we made sure we counted loud enough for him to locate the PAX.

Sugar Daddy did a great tradition warm up and then added a plank series to work our shoulders with some multiple taps. I felt like pre-school all over with Head, shoulders, knees and toes….. Was a great move and added to the coming meat of workout and not being able to use our arms the rest of the day.

YHC took over and did a little dynamic warm up back down the football field.  Mosie  to the pull up bars for a mini Murph written on the ground. Since being asked to Q, got to go to a quality no thought but painful plan.

  • Take lap down to Sugar Creek Playground and back
  • 50 Pullups
  • 100 Merkins
  • 150 Squats
  • 30 Calf Raises
  • Take lap down to Sugar Creek Playground and back
  • Airborne’s Hip Exercises
    • 7 exercise moves with each leg…..real crowd pleaser!

COT

Prayers for all the PAX and many things going on in life

Crawdaddy mention the Reading opportunities at Paradise…..make an impact Mondays and Wednesdays

YHC talked about Worry and Anxiety and how we are working ourselves to reach retirement and accumulation of stuff. With these goals they can cause stress when they don’t meet our expectations. We need to find contentment and joy in the work we do and see we work for a higher purpose than leisure…..which will lead to joy……less stress. Phil 4:19 Sky Q provides!

Thanks Sugar Bug for lead!

Cake Boss out!

 

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Rainy Monday at the Quagmire

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10 Brave soles ventured to the rainy gloom of Quagmire for an opportunity to better themselves.  After getting the late night SOS from Davinci for a “last minute Q”….I put my thinking cap on for how to make it a memorable Monday (meaning you felt it for a couple of days).

After normal disclaimer…and a reminder that “modification” should only be used if needed, we began our mosey.

Warm up:

  • About a mile run (To Gander Mountain)….despite the “I thought this wasn’t a running AO” comments
  • Windmills
  • Hillbilly Walkers
  • Imperial Walkers
  • Weed pickers
  • Slow Low Squats
  • Mountain Climbers
  • Downward Dog
  • Honeymooner
  • Side plank
  • Moroccan Night Club
  • Seal Jacks

The Fun Stuff

Moseyed to the Verizon parking lot

Lined up and performed exercises from one end to the other

  • 5 sets:  Bear Crawl…5 Merkins…Crawl Bear…5 Merkins
  • Set of 50 Merkins
  • 100 Dips
  • 5 Sets:  Lunge Walk…..Backward Run….10 Squats

Mosey back to Best Buy

  • 30 Burpees….10 every minute

COT

Thanks for the opportunity to lead and great work by all the PAX there.

 

~ Bones

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Beasts from the Abyss

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Following a pre-run boot involving some Dora 1-2-3 and a preview of the day’s workout, YHC and QBert moseyed to the main parking lot to greet the rest of the PAX and get ready for the 0515 start. Truth be told, the preview with QBert revealed that the workout planned would be a killer, so I was already making modifications in my mind, but still wanted to give the PAX a good push. After all, why wake up and post at dark-thirty if not to push yourself, build up your brothers, and get better?

Disclaimer given while most PAX chatted, then off we went, starting with an easy mosey around the parking lot, out the entry, in the exit, and around to the track. High knees, butt kickers, toy soldiers, tip-toe walks, and heel walks were enjoyed at various times before circling up in the track area.

Warm-a-rama

Quick run-through of the usuals:

  • 10 Hillbilly walkers, IC
  • 10 Imperial walkers, IC
  • 10 Windmills, IC
  • 20 Moroccan night clubs, IC
  • 10 Merkins, IC

We added in some downward dog (with cross-body ankle grab action), honeymooner, and extra wrist stretches because, well, the Thang was about to happen…

The Thang

Starting at one end of the track, perform assigned movement (crawl, walk, hop, etc.) to first basketball hoop, complete assigned exercise, move (crawl, walk, hop, etc.) to next hoop, exercises, etc., all the way to fourth basketball hoop. Upon completion of exercise, do a suicide cupcake, turning at each hoop, then run all the way back to the start and plank for the six. Rinse and repeat with new movement and new exercise.

Movement/exercise pairs:

  • Bear crawl between hoops, with 20 CDD at each hoop
  • Crab walk between hoops, with 20 crab cakes at each hoop

Quick Omaha here, cutting distance in half for remainder of the workout.

  • Sneaky gorilla between hoops, with 50 LBCs at each hoop
  • Anteater crawl between hoops, with 25 merkins at each hoop
  • Monkey crawl between hoops, changing direction at each hoop, with 25 monkey humpers at each hoop (monkey crawls probably need a better name, since they’re more of a scoot than a crawl)
  • Fiddler crab between hoops, changing direction at each hoop, with 20 Freddie Mercurys (double count) at each hoop

With only four minutes left, the choice was given among the remaining three sets:

  • Frog hops between hoops, with 25 calf raises at each hoop
  • Inch worm between hoops, with 5 burpees at each hoop (this was the PAX’s choice, though a few modified to frog hops)
  • Chameleon between hoops, with 25 squats at each hoop

Everybody got through it, and we had just enough time to mosey back to COT without going over on time (somehow).

Announcements

  • Children’s Attention Home this Saturday. Be there if you can, it’s a great opportunity!
  • Brew Ruck coming up on Easter weekend. It’s fun. Be there if your M will let you.
  • Lake Wylie PAX doing some site recon at Crowder’s Creek Elementary on Monday, March 5, with Flux on Q. They’re hoping to open up a new AO on that side of the lake to give more opportunities for the outlying PAX and neighboring sad clowns.
  • Site Q transitions this week, with Poopdeck on Thursday and the Deep on Saturday both getting handed off.

Praises and Prayers

  • Cornerstone’s 2.0 had her last round of chemo and will be getting her port out on March 8 (I believe).
  • Cornerstone got a new job!
  • Prayers for the younger generation, and for wisdom and opportunities for us to stand up and make an impact.

As always, it is an honor to lead a great group of men. I appreciate the work everybody put in to this workout, trying new and admittedly awkward movements, and encouraging each other along. Thanks to Bones for this opportunity, and apologies to his patients who will likely suffer from his inability to use his arms today. You’re welcome.

-Jedi

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