Warrior Nutrition Challenge – Pre-Blast

2017-01-198 Comments

QIC: Bounty Hunter
When: 2/7/17
Posted In: The Reservation, The Snake Pit

I first want to preface that I am no way taking credit for coming up with this myself. All the credit goes to Pebbles for putting this together couple years ago. With all my travels at the end of last year and with my final destination in New Orleans… let’s just say I needed to get back on the wagon. I’m sure some of you can relate!

F3 WARRIOR NUTRITION CHALLENGE

Start Date: February 6, 2017 (The day after Superbowl)

The following program is adapted from the F3 Detox Challenge completed a couple years ago. It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better. The program is broken up into 3 parts; The Base Program: This is the bare minimum (minimal effort) to participate. The “Accelerator” Options: These are optional additional commitments designed to get you better and quicker results. You may select none, all, or any number. The Weekly Challenge: These will be challenges thrown out week to week to keep things interesting. Remember that this is a verbal commitment to your fellow PAX. Expect to be held accountable and think of your brothers out in the trenches with you when you feel your will power wavering.

Base Program:

No ALCOHOL
No Fried Foods
No Fast Food (inc. Pizza)
No Bread
No Pasta
No Starchy Vegetables (potatoes)
No Artificial Fats
No High Fat Meat (Bacon, Steak (Ribeye, Strip, Chuck, Hamburger ect), Ribs, Dark Chicken, Chicken Wings ect.)
No Potato Chips, Snack Foods, Etc.
No Desserts (cookies, chips, ice cream)
No Sodas, Sweet Tea, (artificially sweetened (diet) beverage in moderation – 1 per day)
CONSUME 0.5 TO 1.0 OZ OF WATER PER POUND OF BODYWEIGHT PER DAY

You will receive ONE cheat MEAL (not day) per week – Try to keep it in moderation – Example; Have a burger, but make it at home and skip the fries OR Have a couple beers (not 6). Don’t sabotage yourself.

Accelerator Options:

This options may be added to the base program a la cart and are designed to boost your results. You may choose just one, all, or any number.

Consume 3 to 5 servings of vegetables per day
Consume 1.0 to 2.0 grams of HIGH QUALITY protein per day per pound of LEAN body weight (you will likely need to supplement to hit these numbers; remember, no artificial sweeteners or sugar. Be leery of flavored whey protein powders)
No High Fat Dairy (Cheese, Heavy Cream, Sour Cream) ect.
No eating 2 hours before bedtime
Eat a BALANCED breakfast EVERYDAY
Consume only High Quality Grains (Quinoa, Buckwheat, Barley ect. No white rice)
No packaged/processed food– (Think farm (or butcher) to plate)
Consume between 100 to 150 grams of Complex Carbohydrates per day (If you feeling very low energy, increase to 150g to 200g)

Weekly Challenges:

These will be thrown in as we move through the program. WEEK ONE – Take this first week to begin The Challenge. WEEK TWO to SIX – To be announce by myself (Bounty Hunter) through Slack and Twitter.

Here are some meal ideas along with some recipes courtesy of Gump.

If you have any questions don’t hesitate to reach out. There are some resources / apps available to keep track of what you’re eating, how many calories etc…

Bounty Hunter… Over and out!

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York Virgin Ruck Workout

2017-01-19Leave a comment

QIC: Bounty
When: 01/19/17
Pax: Bounty, Reborn, Blacklung, Chef
Posted In: Uncategorized

CONDITIONS: 40’s…perfect weather for rucking

WARM-UP:

10 Moroccan Nightclub IC

10 Imperial Walkers IC

THE THANG:

Wanting to start training as a group for the GORUCK and YETI, the York group of F3 decided to start a ruck workout running tandem with the bootcamp workout at our infamous HIMSHIP. This was also a good time to introduce rucking to anyone who was not quite sure on what rucking is. As you all know, it is another great workout to perform in order to not become “bored” with the standard routines. If this gets hot we will start doing these tandem workouts at all of the York AO’s to help meet Pathfinder requirements for anyone participating.

That being said we left the AO for a predetermined 2mi route I scouted the day before. Each PAX was carrying no less than 20lbs in the pack. There was a total of 4 on the march (2 ruckers and 2 newbies). We kept a good strong steady pace for the entire route only stopping for “challenge stations” at each turn we made in the route (6 overall). This was done was shear fun as well as to mimic long distances since we only had 45min to actually walk.

CHALLENGE STATIONS:

10 Squats

10 Monkey Humpers

10 Ruckins (Merkin with a Ruck)

The PAX finished strong and gave me a good feel for how to plan additional workouts with the allotted time. We finished the hike with a slow jog across the Walmart parking lot back to the AO to meet back up with the other PAX for COT/BOM. We were a few minutes early, and the BudLite trucked passed…so we conducted our customary burpees but with a twist. We started on one parking slot line and did 1 Burpee, bearcrawled to the next parking slot line, did another Burpee, and continued until we reached 10. Did I mention the rucks were still on.

Before finishing up as a whole group RealTree decided for the PAX that it would be a great idea to play the “Sally Up, Sally Down” song doing squats….awesome finishing burn!…Thanks RealTree….again! Lastly, announcements, prayer requests, no FNG’s, reminder to read newsletter.

All in all good first outing in my opinion.

Totals: 2miles

60 Ruckins

60 Monkey Humpers

At least 75 Squats with rucks

10 Burpees

50ft Bearcrawls with rucks

GREAT JOB MEN! (Special shout-out to Reborn who attended and hooked me up with the FB post)

PS…..They will get harder…I mean more fun.

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5 Core Principles at The Swamp

2017-01-19Leave a comment

QIC: Dark Helmet
When: 01/13/17
Pax: Whopper, Wild Thing, Witch Hunt, Lil E, Royale, NASA, Router, Cable Guy, Mainframe, Bones, Bounce House, WWL, Cha-Ching, DaVinci, Vinnie, Senator Tressel, Bart, Chicken Hawk, Bounty, Dark Helmet (YHC)
Posted In: The Swamp

I’m not always right, but I’m always sure. It may not have been the “right” thing to do, but I was sure it was right to look at ways to apply the 5 Core F3 Principles into our daily lives. It is my belief that those principles came into the brains of OBT and Dredd by Providence (capital P). It is my belief that Providence (God) always has a pattern in all that He performs. It is an effective teaching method, to be sure.
The Big 5 are:
1. Free
2. Open to All Men
3. Held Outdoors in Rain or Shine, Heat or Cold
4. Peer-Led in a rotating fashion
5. Always end with a Circle of Trust (and typically a Ball of Man)

Here’s the Thang:
Mosey to lot by PetSmart for Warm-up
Abe Vigodas x 10
Richard Simmons x 10
IW x 10
Merkins x 10
SSH x 20
Moroccan Nightclubs x 15
Peter Parker x 10

We break to discuss FREE for a second or two:
Free as in Freedom as in one’s ability to choose.
In your family, in your life, the most important thing that you have, in fact, the only thing that is uniquely yours to give, is your freewill. You have been endowed with much, and every single bit of it can be taken again from you by the One that provided it in the first place, EXCEPT for His gift to you of your own Free Will. Every day, make sure that you are using it for His purposes and that you are leaving your will (much like The Son did on the Cross) on the altar of sacrifice as an offering to your Heavenly Father.

Mosey to front of Old Navy
10 Burpees in Cadence – 6 count
10 Burpees OYO AYG

OPEN TO ALL MEN
This is different than Men Only. Men Only is a statement of EXclusivity, whereas Open To All Men denotes INclusivity. F3 does not care if you are a man that is black, white, rich, poor, or otherwise. Neither should you. If you look around and see that everyone around you looks, acts, votes, and spends exactly like you, then it may be time to fix your circle. A friend of mine once said, “If both of us agree on everything all the time, then one of us isn’t necessary.” You can disagree without being disagreeable, and open your mind and your circle to ideas and people that challenge you.

Crab Walk half – Bear Crawl half to front of Books-A-Million
Wall sit for the 6

OUTDOORS RAIN OR SHINE, HEAT OR COLD
F3 groups workout regardless of external circumstance. If a little rain, or a few degrees can keep you from being out to improve your 1st F, then I have a sneaking suspicion that you are prone to make similar weak arguments in other areas of your life. Simply put, there are no excuses for not doing the things that you know you should do. I tell myself all sorts of smart and logical things as to why I should or shouldn’t do a thing. The truth is, though, that if I don’t want to, and there aren’t others around helping me be accountable, then I will struggle to do the thing. The Daily Red Pill isn’t just for posting at a workout. It’s a Pill that must be taken for your marriage, your fatherhood, your shield lock, and your community. I have said it before, and I will likely say it forever: The hard work of this world, will not be done by weak men.

Mosey to front of Rue 21
Dora’s Backpack
Get in groups of 3 – Partner 1 carries Partner 2 length of building then flapjack
Partner 3 is doing exercise – then rotate
Cumulative 100 Merkins – 200 Squats – 300 LBCs

PEER LED
This means that it can go well or poorly, but it’s all a learning process. If you are not strong enough to relinquish control and allow a thing to go wrong, or allow the people around you to fail, then I may recommend learning to count to 10 more often. This is ESPECIALLY true in the lives of our kids. I mean this with all the love in my heart, but if you are Helicopter Parenting, then you are doing it wrong. If you don’t let your kids try much and you are always stepping in, then you are cheating them. You are being negligent in your duty as a parent, because you have now made it about YOU and not them.

Mosey back for Mary
Various Maries…

COT/BOM
We always end our workouts this way. We always end as a group to acknowledge that there is something bigger than ourselves out there that needs us to be more. We return thanks to God, and acknowledge openly the needs of others. If this isn’t a practice already in your own home, then may I recommend that you make it one? End each day with a Family Ball of Man/Woman/Children, and watch how things change for the better in your lives. Then after the kids are down, have a similar experience with your wife. The COT is part of what engenders trust among the Pax. That is something that you shouldn’t live without in your home.

Helmet, out.

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4 years in gets you a VQ

2017-01-19Leave a comment

QIC: Maximus
When: 01/19/2017
Pax: What-Did, CSPAN, Spiderman, Shady, Frat Boy, Trucker, Deacon, Bonsai, Cheddah
Posted In: The Fort

I’ve been a part of this F3 Workout thing that really seems to be much more than a workout, especially in our large but tight-knit group in The Fort/Rock regions. I’ve been a regular at the bootcamps, an occasional regular at the running spots depending on the CSAUP schedule and as of late, some backpack-toting fellas got me into this ruck thing. I keep telling myself, it’s not that hard; just a mere walk in the park having some 2nd F with a few friends. Sit on that for a minute.

We all have our talents or areas of strength. As it relates to the 1st F, mine tends to be putting together a decent little beat down early in the morning. I have a few go-to’s and an occasional new idea that I try to work in after some time spent trolling the World Wide Internet. They stick around sometimes for copy-cat Q’s which is the finest form of flattery. Everyone loves getting the call out as the original knucklehead to introduce a new exercise. Imagine how Funhouse feels after his introduction of the Protractor and the various forms it has evolved into. But sometimes, they flop and get buried in the growing stack of Weinke’s (I have more of those than you can imagine). As Santini and Pusher told me during my first VQ some years ago, several of my exercise ideas have a tendency to look better on paper.

So how does this rambling lead into today? Not very well but hopefully, you’re still reading because this post was a decent one. Back to the rucking thing. Led by a few of the mainstay Ruckers and a few newer ones, the Fort has developed a rucking schedule for every day of the week and today, it happened to make its way to Nations Ford High School. I still feel a little guilty driving by the Ranch on a Thursday morning to go to this AO but once I pull into the parking lot and become surrounded by other backpack-toting, not-so-right, human beings, all becomes right with the world. I got my call from Spiderman for this cool morning of January 19, 2017 to Q this fine establishment and was joined by 7, I mean 9 other men.

Why the change in count you ask? You should really ask Bonsai because he wins the best “Bait & Switch” salesman award. He clowncar’d with Frat Boy and Shady so they could “drop him off” then go to the Ranch. The problem or benefit (I’ll let you decide) is that once they dropped him off, they never left. The Ruckers just so happened to have 2 extra rucks and coincidentally enough, there were 2 guys in need of rucks. It also helped that it was 0515 and they didn’t have time to change their mind.

I’m about 450 words in and not yet writing the exercises and rep counts. And, to be mentioned in the “oh by the way” category, Trucker posted today and killed it considering he thought fondly of playing karate with Edward Scissor Hands. My man has 16 stitches in his paw and still posted after I gave the “bring gloves” warning on the Machine. Go ahead, challenge his fortitude…I DARE YOU.

For the 1 guy still reading, here’s what we did…it all began with a brief jogging disclaimer that led to an abbreviated lap in the parking lot.
Circle up:
Rucks off:
SSH / Windmills / Carolina Dry Docks / 10 Burpees

Rucks in hand:
Upright Rows / Overhead Press / Front-ruck sumo squats

Rucks On:
THANK YOU ZIMA who is always good for a bad idea.
MAX-OUT MERKINS – Do as many as you can without taking a break then squat while you wait for the 6 or in this case, the beast.
Repeat with squats again while you wait
Repeat for one last time but then doing overhead presses while you wait

In formation to the pull-up bars and partner up.
Partner 1: Take both rucks and run/jog/shuffle to the stop sign at the bottom of the hill and return.
Partner 2: 5 Overhand pull-ups, 5 Diamond merkins, 5 Underhand pull-ups, 5 Wide-arm merkins. Repeat this cycle until your partner returns.
Flapjack

Two horizontal lines facing the parking lot (maybe that would’ve been easier to follow than what actually happened) with rucks on.
Bear Crawl to the stop sign followed by bicep curls
Reverse bear crawl 1/2 way back then lunge walk the rest of the way (slight OMAHA there) and a few bent-over rows
Flutters with ruck press
Protractor and hold the ruck overhead
American Hammer with the ruck
2 horizontal lines facing each other. Sit-ups while passing the ruck back and forth so that each man does 10.
In formation back to the parking lot for a variable-cadence set of Peter Parkers.

Well that’s all there was. I hope it was worth getting out of bed this AM. With the pre-post shenanigans by What-Did and Spiderman, I can only imagine how they’ll feel come lunch-coma time.

Announcements: Sign up for Pathfinder (Lee Fetter), YETI and all of its variations, Diversity meeting this Saturday at Eternal Church offices 0600

Prayer Requests: Spiderman’s mom’s cousin passed unexpectedly. Please pray for the family left behind, especially Spiderman’s great Aunt. Pray for the father of Bonsai’s friend who is battling brain cancer in ICU in Charlotte. Pray for the injured.

Always an honor and humbling experience to lead. As you were.
Maximus (889 words BTW)

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Nulla misericordia

2017-01-18Leave a comment

QIC: Bart
When: 1/18/17
Pax: Fish sticks, Bouncehouse, Cha ching, Aquaman, Bob the builder, Falcon Crest
Posted In: Uncategorized

Back to the old stompin grounds at Pantheon this AM. Seven PAX start off with a short mosey(you know I hate running), round em up for warmups. Another, shorter mosey to the center of the lot for a repeat of my Poopdeck Q, as it went so well the first time. started off with bearcrawl/ merkins the length of the parking lot, return trip lunge/ squat. Mosey to the wall for walking BTTW with squats while you wait your turn. Return to the lot for LT. Danger for the length. Back to the wall for a long sit, then BTTW with surprise inverted Peter Parkers! I dont think they saw that one coming, I heard “I thought he was kidding”. Ladders of dips and derkins… another trip to the wall and throw in some presses. Quick jog to COT with a ab lab first. Happy to SEE everyone as the lights were actually on! Great job PAX!

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The DaVinci Cones

2017-01-18Leave a comment

QIC: DaVinci
When: 1/18/17
Pax: Royale, NASA, Hauschka, Axl, Cornerstone, Snookie, Bones, Cable Guy, Mr. T, Serrano, Austin Powers, Adrienne!, Wild Thing, Vinny, Andretti, FNG Fontaine
Posted In: Uncategorized

So I got a PM from WitchHunt Monday evening asking me if I wanted to Q Wed at the Abyss. It is a great AO, a great group of HIMs, so of course I said yes.

I started thinking about my workout plan and pulled elements from workouts I enjoyed and/or was challenged by. Here’s how it all shook out: Warm-up, some partner work, and my go-to “set-it-and-forget-it” using the track in back of the school to let everyone find their own pace and go until the clock runs out. My “Q Lane” is to try and include a variety of exercises, hitting upper, lower and core for a full-body beatdown. Which brings us to The Thang.

The Thang:

Mosey around the parking lot and driveway and back to the lot for a little warm up.

SSH x 20
Old Man Windmill x10 nice n slow.
Low Slow Squat x20
Merkins x10
Plank to Downward Dog to Honeymooner to stretch a bit
Mountain Climbers x10
LBCs x10
Freddy Mercurys x10

Then we were off across the parking lot to the circle drive in front of the school for a little partner work. Everyone paired off.

Partner 1: go halfway around circle drive, then run second half while Partner 2 does exercise; switch

1. Bear Crawl | Squat Jumps
2. Lunge Walk | Merkins
3. Crab Walk | LBCs
4. Lt. Dangers | Plank Punches

People’s Chair waiting for the 6. A couple 10-counts and then we were off to the back of the school for some track time. A cone was placed at each end of the oval track, each with a sheet of 5 exercises and corresponding reps. Every man for himself: Do an exercise, run half a lap to the other cone, do an exercise. Etc, etc until completed. Plank it up for the 6.

Station 1:
1. Slow Squats (20)
2. Curb Dips (20)
3. Mtn. Climbers (20 d.c.)
4. Curb Derkins (20)
5. CDD’s (20)

Station 2:
1. Imperial Wlkrs (20 d.c.)
2. Jump Lunges (10/leg)
3. Freddy Mercurys (20 d.c.)
4. Flying Squirrels (10)
5. Peter Parkers (10 d.c.)

Slow mosey back to COT with a minute to spare. Time for AbLab! Everyone on their six for a set of 20 American Hammers, finishing up right at 0600.

COT: Prayers of thanks for another day of life, to post and work our bodies, fellowship with each other and recommit to our faith. Prayers for a smooth transition of power, a hallmark of our democracy. Prayers for peace and healing for our country.

Thanks to Bones for the Headline for this backblast!

Tclaps to Mr. T for bringing FNG Fontaine!

Thanks for WitchHunt for the opportunity to Q.

God bless.

DaVinci

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VQ at the Colosseum

2017-01-17Leave a comment

QIC: Senator Tressel
When: 01/17/17
Pax: Ginsu, Tesh, Package, Seacrest, Greenwave, Sugarbug, Fridge, Snaphook, Zigger, Adrian, V-neck, Blackout, Dixie Chicken
Posted In: The Colosseum

The Colosseum opened up and 14 weekday warriors got down to business on a cool and foggy morning. Here is what they did:

The Thang:

Dynamic warmup: knee pulls, ankle pulls, lunge stretches, back stretches, toy soldiers, arm rotations back and forth. Start the mosey down the covered path to opposite lot for COP.

COP (all in cadence)

SSH x 40, windmill x 10, merkin x 10, IW x 20, squat x 20, widearm merkin x 15, LBC x 20, mountain climber x 40

Mosey around the building and line up about 10 yards from the Colosseum wall.

Run to wall, up and over, run to the school building, 7 donkey kicks on the building, run back, over the wall, run back to the start and do 3 burpees. Repeat cycle with 6 donkey kicks, 4 burpees; 5 donkey kicks, 5 burpees, etc. ….to 3 donkey kicks and 7 burpees. 5 cycles total (crowd pleaser)

Mosey back to the front of the school, stop at the school flag for the pledge of allegiance, and continue to the back of the school near the playing field.

At the top of the hill, line up and face the school wall. Bear crawl backwards down the hill, then bear crawl up the hill and take a seat for people’s chair: arms out, arms up, and 20 overhead claps. Repeat the cycle up/down the hill with people’s chair three more times.

Mosey down the hill to the big field and circle up for 10 minutes of Mary:

Freddie Merc x 20, LBC x 20, flutter x 20, flip over for Superman x 2, flip back over, Pretzel crunch x 10L/10R, V-up x 10, Rosalita x 10. Mosey back for COT

Naked Man Moleskin

This was my VQ at the Colosseum and it was awesome to have a group of 14 join me today. There were a lot new faces in attendance today, as well as one or two Kotters. Welcome back, gentlemen! Not sure how many Clemson grads we had this morning, but the buzz from last week’s championship game and the post game celebrations was still very much alive this morning.

Not many AO’s have a wall you can climb over like this, and I couldn’t resist using it, even though Lil’E had done the same thing a few weeks back (imitation is the sincerest form of flattery). T-claps to Tesh for showing some nifty agility getting up and over the wall (and a fine Taylor Swift shout out during Superman’s). Well done, young man!

Everyone worked hard today and it was a pleasure as always to lead such a fine group of men.

Announcements/Prayers/Praises

Revamped Children’s Attention Hope F3 Outreach project starting Jan 28. Meet the kids and get involved. You will be glad you did.

Yeti (18 miles of running plug pain stations) in February for those who crave a 3 1/2 hour challenge.

Empathy/race relation discussion this Saturday, Jan 21 at 6am. Eternal Church office.

FNG challenge month. Go out and get ’em!

Prayers for marriages and families. Prayer for a brother-in-law with intestinal cancer.

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Sharpening Each Other on the Hill

2017-01-17Leave a comment

QIC: 1/17/17
Pax: Double D, Kielbasa, Couter, He Haw, Mccracken, Frat Boy, Bob the Builder, Airborne, McGyver, Java, Shady, Bonsai
Posted In: Block Party

A cool 13, bakers dozen if you will, slowly emerged from their vehicles to conquer the gloom at Block Party. It was an honor to lead the Pax physically and spiritually with the purpose of getting better.

THE MESSAGE:

In my 4 years of being a Q the message has always been the most challenging part of being a Q. The first F workout plan is put together based on where I’ll be but the message requires much though and refinement to tailor to the Pax. It is nothing more than what is on my heart but it requires some introspection to understand how to apply.

The reality is that your message of what is on your heart will benefit others. Your experience or trial can help others going through similar trials. We have three bible studies but we have something like 50 AOs where a message can be shared each week that will help sharpen a man in your midst.

Marriage: three keys that you can control. 1 understand what your wife needs from you 2. Serve her the way she needs to be served 3. Bring the lord into your marriage. Read the Bible and pray together

THE THANG:

Start with some running stretch of high knees, butt kickers, karaoke, side shuffle etc.

Mosey to the top of the parking lot for COP

Cop shared with Mccracken, thank you for stepping up and out of your comfort zone brother! Included in COP was SSH, Windmills, Merkins, mountain climbers, imperial walkers and some other fun to stretch and prepare for the main event.

Mosey to the Hill – ladder increase by 2s (i.e. from 2 – 10 at the top of the hill)

Burpees

Rinse and repeat with Bomb Jacks

Courtyard (20, 10, 5)

Wall jumps or step ups

Dips

Derkins

Wall

Muscle ups

Handstands

Wall sit with air press

End with Some Mary on the nice not-so-smooth pavement at COT

It was an Honor, thank you to Double D and to F3 for the opportunity to lead and to make myself better.

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The Hive was a no-show for Jason on Friday the 13th.

2017-01-17Leave a comment

QIC: Dawg Pound (The Fort)
When: 01/13/17
Pax: YHC, Tesh
Posted In: The Fort, The Hive

The Hive was barely buzzin with two for the following:

Mozy with bells to Patio by school –drop bells,
then Lap around parking lot.

Back to Patio for warm-up
-Side Straddle Hop -25
-Moroccan Night Clubs -25
-Imperial Walkers -25
-Wind Mills -25
-Squats -20
-Merkin -10
-Mountain climbers -10
-Coasting Bicycle Crunch 6in (opposite knee) -10 -switch

Grab Bells crabwalk/bear crawl to opposite end of patio between each of the following:
Bell Burpies x5
Curl x10 ea
Tri extension x20
Bent row x20 ea
Upright row x20 ea
Standing press x10 ea
American Hammer x10
Squat x10
Swing x20
LBCs x20

Wall sits
Step-ups 10 each leg
Benches for dips

Ground Work
Hello Dollys
Rosalita
Freddy Mercury

Prayers for safety, recovery, health, support, strength

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Let Me Run Coaches Needed at GHMS (The Colosseum)

2017-01-16Leave a comment

QIC: Rooney
When: 03/28/17
Posted In: The Colosseum

The Head Let me Run Coach at GHMS needs two running coaches to assist with our middle school boys. She will teach the class portion, but needs two HIMs to run with the boys. Here are the details:

First Practice: March 28th

Days for Practice: Tuesdays and Thursdays

Time: 3:30-4:45

Where: Gold Hill Middle School – The Colosseum

What: 7 Week course/2 lessons a week (14 Lessons) – Covered by the Head Coach — This is followed by running and training (where coaches are needed)

Days off: Spring Break (April 10-14)

Bonus: Celebration Party the following Tuesday, May 24th @ 3:30 P.M.

Feel free to contact me at:
Matt Wallace – wallacem@fortmillschools.org

Feel free to contact the Head Coach:
Sheila Kauffman sheilak1117@yahoo.com

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