Quadzilla is born!

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  • QIC: Zima
  • When: 06/25/16
  • Pax: Santini, Pusher, Atlas, Watson and Zima
  • Posted In: The Reservation

I’ve been looking forward to Qing #TheReservation for some time now. I’ve been posting in Indian Land this week as part of the #SpitzArmy challenge with the knowledge that I would be closing it out as Q. There’s a certain “standard” that has been set in Indian Land and I didn’t want to disappoint. With all the great options for posting on a Saturday, I felt fortunate that 4 other PAX arrived! Those 4 were none other than Santini, Pusher, Atlas and Watson (from Lancaster). Some good #mumblechatter prior to getting things started. Santini has the gift of misdirection (#charm) which almost caused YHC to start late. A brief disclaimer, not a professional, I promised Atlas we would do 100 burpees (Wait! What?). So we moseyed.

THANG

  • Mosey Carpool Loop
  • COP (All In Cadence)
    • Windmills X10
    • Leg Over Stretch (both legs)
    • SSH X25
    • Burpees X10
    • SSH X25
    • Burpees X10
    • SSH X25 (PAX started to notice the trend)
    • Burpees X10
    • SSH X25
    • Burpees X10
  • Short Mosey
    • 10 Burpees (Santini reminded me that we needed to get to 100 and that he wasn’t going to wait until the very end of the workout)
  • Dirty McDuece
    • Merkins X12 IC
    • Plank Jacks X12 IC
    • Slow Squats X12 IC
    • Lap
    • CDD X12 IC
    • Seal Jacks X12 IC
    • Monkey Humpers X12 IC
    • Lap
    • Dips X12 IC
    • Bombjacks X12 IC
    • Jumping Lunges X12 IC
    • Lap
    • Moroccan Night Clubs X12 IC
    • SSH X12 IC
    • Calf Raises X12 IC
    • Lap
  • Mosey to Dragons Back
    • 10 Burpees
  • Quadraphilia renamed Quadzilla (Quadraphilia is in the #F3lexicon but Santini warned that he probably wouldn’t Google or Wikipedia the term. Tclaps to Atlas for coming up with the term Quadzilla.  I’ll be submitting this for consideration to the F3 Overlords) Find a steep hill, set a timer for 4 minutes, and run backwards up the hill and forwards down the hill until Q calls time. #crowdpleaser #quadburner #awful
  • Mosey back to parking lot
  • Doracides (Cones 1-2). Like your typical Dora but with suicides.  You run to the first cone, do a burpeee, run back, run to the second cone, do two burpees and then return, Flap Jack)
    • 100 Merkins
    • 200 SSH LBCs (a Santni request)
    • 300 Squats SSH

NMM

  • Man I love Indian Land.  As part of #SpitzArmy I was encouraged to come back and visit their AOs (Tomahawk, Arsenal and The Reservation).  I was unable to make PowWow (#3rdF) so I’ll be back for more in the near future.
  • PAX who haven’t been to Indian Land need to come out.  It’s hard work but you #getbetter and the IL PAX are high quality men
  • So great to see Santini just back from a trip from Florida.  He was the #HIM who suggested I start Qing workouts a few years back and the rest is history
  • Also thanks to Santini for showing me the difference between deciding to do something and “doing something” #impact
  • Atlas, thanks for the invite and I see your shovel flag is bigger than mine
  • Atlas, Quadzilla is the perfect name
  • Pusher, always great to see you #nantan
  • Great to meet Watson and am looking forward to what transpires in #Lancaster
  • This was a hard workout. Everyone put in 100% effort and I could tell.  I felt a nap in my immediate future
  • As a reminder, 35 minutes of this workout was “In Candence” #notsmart #old #cantcatchmybreath, Don’t do that again!

Announcements

  • Jay’s Loop Convergence 7/22/16 Preblast HERE
  • The Fort Picnic 07/23/16
  • Ragnar Relay October 2016
  • The Fort Custom GORUCK May 2017
  • Read your Newsletter

Praise and Prayers

  • Praise for Santini’s newborn niece Marley
  • Prayers for Atlas’ friends marriage
  • Prayers for Watson’s Dad’s health
  • Prayers for Zima’s Grandmother-In-Law’s health as she is fighting cancer

Always Honored

Zima

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Nightmares from more than one Hill

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  • QIC: Decibel & Maximus
  • When: 06/25/16
  • Pax: Trucker, Pick 6, Photobomb, Fish Sticks, Mr. Clean
  • Posted In: Alcatraz, The Fort

We rose to greet the sunrise this morning and got right, mentally as we welcomed the PAX to the Alcatraz rock. There is a level of respect that comes with this AO and all it has to offer. You see, when you post here, you know you’re coming to work. So, with Decibel and YHC on Q this fine morning, we tried not to disappoint.

After the brief “don’t sue me” disclaimer, the 7 of us took a mosey which consisted of a whopping 20 steps to one end of the parking lot. The leg warm-up began with a light jog the length of the lot then double-back to the start. Next were the walking lunges 1/2 way down followed by butt-kickers to the end. Then followed by a good set of wind mills. And at this point, the work would begin. Mosey to the top of the infamous hill.

At the top, hold the squat for 20 seconds, jog down the hill then give it all you got as you sprint back to the top.
Now, hold the squat for 40 seconds, jog down then all you got back to the top.
Lastly, hold the squat for 60 seconds, jog down then all you got back to the top.

This was about the time we were greeted with 3 additional PAX in bike shorts cruising by for a little Spoke & Mirrors. After a little commentary, we had to grab a step or a curb, whichever you prefer. 100 calf raises as a group.

Mosey back to the outfield for a visit from our favorite Service Member, Lt. Dan.
1 Squat : 4 Jumping Lunges for a total of 10:40 (plus a few 10 counts). Yup, that hurt.

Time for a little Mary:
Heels to Heaven
High Slow Flutter
Grave Diggers
X & O’s

Hand off to Decibel:
So much for an easy transition. Why don’t we bear crawl to the dugout then crab walk up the hill to the road? Sure, why not.

Run down the hill to utilize the back side of the hill. See that bench way off in the distance? No? Trust me, it’s there. That’s our target.
Run up the hill to the bench, 20 CDD, back down the hill, 10 burpees, LBC until the six is in.
Run up the hill to the bench, 20 Wide-Arm Merkins, back down the hill, 10 burpees, Freddie Mercury until the six is in.
Run up the hill to the bench, 20 Diamond Merkins, back down the hill, 10 burpees, Hello Dolly until the six is in.

Regroup ourselves and run up the front side of the hill, 20 Merkins, LBC until the six is in.
Plank series.
Mosey back to the outfield and bear crawl 30yds, crab walk 20 yds then bear crawl 30yds.
Mosey to the playground and grab a partner for 2 sets of:
15 good form pull-ups: partner assist as needed
25 dips

Announcements: Lots of goings-ons in the community between CAH activity, 2nd F picnic, F3 Dads, etc. Bottom line, read the weekly newsletter.
Prayer Requests: Family member’s job loss, enjoyable upcoming vacation, voluntary closure of water activities at the USNWC, and safe/uneventful travels for all the summer driving.

PAX, we enjoyed and appreciated the opportunity.
Decibel & Maximus

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Man U …Well that escalated quickly

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  • QIC: Fusion
  • When: 06/23/16
  • Pax: Twister, Smiley Face, Blackhawk, Iron sights, Short Sale, Birdcage, Burgundy, Murdock, Cool Table, Bill Nye, Mayflower, Flat Tire, Pusher, Atticus, Bloody Knuckles, Washout, Reborn, Italian Job.
  • Posted In: The Fort

19 #HIMs took the wall squat challenge and walked a little different on Friday!

The Thang

Mosey to the parking lot

Warm-Up
Side Straddle Hop
Windmill
Mumble chatter
Imperial Walkers
Squats
More SSH

More Mumble Chatter

Work out
Mosey to the 60 yard side wall of TJ Maxx.  A few strides of confidence… if you have done one wall squat.. you have done them all.

Next, we fit 20 still delightful smelling men in a 10 yard section at the end.  Wall squat mule train ensued.  Person on the very end lunge walked to the front of the line while the pax are shoulder to shoulder in a wall squat.  Every pax lunge walked to the front of the line.  Very little confidence remained as we still had about 40 yards to cover.

For the next three rotations the end pax ran to the front of the wall squat line.  In all about a 5 minute wall squat (I was walking funny on Friday….)

Mosey to Manchester park playground.  Partner up.  Partner one mosey around the playground while partner two does the exercise in a covered, poorly ventilated, picnic area.

A lot less mumble chatter in the hot box

150 Incline Merkins
150 Decline Merkins
200 Dips

The pax finished those so quickly we got to rinse and repeat!!

100 Incline Merkins
100 Decline Merkins
150 Dips

Then we finished off the morning with 5 minutes of mary while all the pax finished their reps.

Mosey to the COT

Word for the day was simple and straight forward.  If you have kids, pray with them.  If you don’t pray, start.  If you do, keep it up, it will mold them into something far greater than we can ever imagine.  I shared with the pax that normally at bedtime prayer consists of my wife or I praying and our daughters listening.  If they do pray, it is normally the dinnertime blessing (nothing wrong with that).  Last night however, my four year old Alli Grace wanted to say the prayer.  She started praying and what seemed like 20 minutes later my wife and I were both in tears.  It was incredible.  She prayed for everything she could think of (Italian Job and his family even got a shout out).  For the longest time I thought my daughters only picked up on the bad things I do.  The curse words that slip out, etc, but they also (thankfully) absorb the good things we do.  So keep up the good fight, it will resonate to those around you when you least expect it.

See you in the Gloom!

Fusion Out

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Hey Geronimo, Your Playlist is AWESOME

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  • QIC: Geronimo!
  • When: 06/24/2016
  • Pax: Birdcage, Bounty Hunter, Clark Kent, Geronimo!(QIC), Maximus, Sasquatch, Spitz (respect), Sweeper
  • Posted In: Ring of Fire

Arrived at the AO about 15 minutes early and of course it was nice and dark since school is out. Luckily there were glow sticks available for the cones and the lights were on by the Pull-up bars. What more could anyone ask for. Cones set, tunes set, shovel flag set, GO!

Disclaimer then a pause while YHC started the program on the Garmin to keep this train on schedule. The pause was just enough for a last minute arrival by the ‘Squatch.
Slow mosey around the lot with some follow the leader variety for getting the legs all loosened up. YHC could tell it was going to be a good day from all the mumblechatter during the warm-up.

The Thang
Mosey to the bottom of the Sugar Creek ES hill. Squat shuffle diagonally in a zig-zag from curb to curb, following the cones and generally facing uphill the whole way. It was awesome and terrible and definitely will return in the future.
Mosey back down the hill for a REPEATO.

Pull up a stall at the pull-up bars and pucker up for the next ride.
Que the best playlist EVER! Starting with ‘Geronimo’ by Sheppard.

1 minute each of the following, back to back
Mountain-climbers
Merkins
Plank
Donkey kicks
Pull-ups
Big-boy sit-ups
Squat-jumps

3 minutes slow jog up the road and back

REPEATO x 3

Hey! Geronimo!

Mosey back for COT.

NMM
I’ve been feeling overwhelmed from what seems like 7 different directions. Work is not super, the typical issues with houses that have piled up, a new project at Church that is weighing on my mind, thought my car was going to give up this past week, and others that I can’t recall as I sit writing this. Then I went out and spent 45 minutes this morning busting my tail with a bunch of guys that didn’t know any of this stuff. At COT I was reminded that I have a bunch of stuff going on, but others have struggles so much more challenging right now. That perspective helped me rein in my worries. While most of those things I listed are still there, I know that they are not insurmountable. With the support of my Heavenly Father I can overcome my challenges, as trivial or difficult as they may be for me right now. Thanks guys! For being there with me this morning, even though you didn’t know the total impact that your simple actions had.

Announcements
CAH at 7PM.
Black Diamond with Pebbles on Saturday at 6:45, look for tweets.
Family picnic at Spitz’ house, check the newsletter for that and others.

Geronimo Out!

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It’s all fun & games until Popeye brings Jenga

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  • QIC: Popeye
  • When: 6/24/16
  • Pax: Honey Pot, Iron Sights, Italian Job, Ajax, Pusher, Bazinga, Catfish, Hot Sauce, Pistol, Bull, Samurai, In Coming, Anchor Bar, Dawg Pound, Mr. Big Stuff, Mayhem, Bill Nye, Apache, Sapper, Kindergarten Cop, Dream House, Drifter, Short Sale, Twister, Whitney, Popeye
  • Posted In: The Deep, The Fort

26 #HIM men showed up to #Petra this morning for YHC’s 2nd Q of the week with full warning from the Facebook and Twitterverse of what in store. It’s amazing what you can buy at a dollar store. I can’t take all the credit from this F3 game of Jenga. My M came up with the awesome idea when she bought mini jenga games at the Dollar Tree for my 2.0s.

On each block there is written an exercise. I made full use to the Lexicon and Exercon on F3Nation.com to come up with this gem of a workout. There was much mumble chatter to be had.

THE THANG:

Warm Up:

  • SSH X15
  • Feet together Stretch
  • IW X15
  • Left over Right, Right over Left stretch
  • MNC X15
  • Merkin X10
  • Butterfly Stretch

Mosey to the Front Door of the Bingo Hall

To save time from the regular game of Jenga, I changed to to reverse Jenga. Each PAX reached in to the mix bag of bricks and pulled out the exercise. Then once the exercise was read, the person stacked the brick in a plus fashion. If the bricks toppled over the penalty is 10 Bomb Jacks
Lets go ahead and say the stack fell over on “accident” or on purpose three times.

The bricks pulled are the following – in no particular order:

  • 5 LBCs
  • 15 Merkins
  • 20 County People’s Chair
  • 5 (each leg) Mail Box Pissers (A Bogey Special)
  • 10 Merkins
  • 1 Lap (around the whole parking lot)
  • 15 Irkins
  • 5 Mr. Miagi
  • 15 SSH
  • 5 (IC) Hello Dolly
  • 5 WW2 Sit-ups
  • 10 Dips
  • 1 Lap (around the whole parking lot)
  • 10 Diamond Merkins
  • 20 Wide Arm Merkins
  • 15 Squats
  • 1 Lap (around the whole parking lot)
  • 30 count Plank
  • 10 (IC) Rosealita
  • 10 Calf raises
  • 5 Flying Squirrels
  • 5 Wide Arm Merkins
  • 20 Sumo Squats
  • 10 (IC) Hello Dolly
  • 10 Plank Twists
  • 20 Calf Raise
  • 20 Dips
  • 5 Flying Squirrels
  • 15 Plank Twists
  • 20 (IC) MNC
  • 5 Merkins
  • 1 Lap (around the whole parking lot) Finishing at the COT

Once in the COT I spoke to the PAX about laying off stress. Talked about this story:

Professor sat a glass of water down on a table and asked the class to estimate how heavy it was. Class answers varied from a few grams to a pound. The teacher said the weight doesn’t matter. It depends on how long you hold it. If you hold it for a minute no problem – If you hold it for an hour your arm may ache – If you hold it for a whole day you may have to call an ambulance.
In each case the weight stays the same. The same goes for stress – the longer you hold onto something stressful whether its work or something in life the heavier it gets.
I challenge you to put down that glass of stress you are holding onto this weekend – Pick it up later. Spend time with family and the important things in life.

Matthew 6:34
Therefore do not worry about tomorrow, for tomorrow will worry about itself. Today has enough trouble of its own.

Announcments:

  • Pusher & Mayhem explained to the newer PAX the 5 F3 principles and what th 3 F’s are.
  • Cotters: If you know of a person that hasn’t been to F3 in a while reach out to them. To again quote Dredd “There are guys out there who need this. There are guys out there trying to figure out what this life is all about.”
  • F3 Dads WEP Saturday
  • F3 Dads Coming to Rock Hill in the month of July.
  • Read your newsletter.

AYE!

Popeye OUT!

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Preblast: Jay’s Loop July 22, 2016

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  • QIC: Minuteman & Spud
  • When: 07/22/16
  • Pax: All Pax
  • Posted In: Slow Burn

***UPDATE 07/10/16***

Due to an overwhelming response, we are expecting a good number of PAX for Jay’s Loop and CNW to follow. Thus, we are RELOCATING Slow Burn/Jay’s Loop Launch and CNW to the Empire Pizza Parking Lot right behind Chik-fil-A. Please bring a lawn/tailgate chair for seating and coffee will be provided by our very own Nantan “The” Pusher. Please DM me with any questions or hit me up in the Gloom! Aye! Zima

***END UPDATE***

When: July 22, 2016 @ 0515
Where: Slow Burn

Jay Kawartsky (son to F3 Spud) passed away earlier this month and went to be with the Lord. His story has been nothing short of amazing. While most 19 year olds are trying to find their way in college, this young man was sharing the love of Jesus at Georgia Tech. As a PAX we are here for Spud in whatever capacity. In that regard, we would like to honor Jay on July 22nd, which would have been Jay’s 20th birthday.

THE THANG:

Launch from Slow Burn, mosey down 160, through Kingsley Park to FMHS Tennis Courts (a place where Jay spent much of his time). Spud will lead us in a short prayer. We will continue down Munn Road, make a right at Harris Street, a right at Sam Smith Road, right at Sutton to 160, right and return to Slow Burn for COT (approximately 4.5 miles).

HERE is a link to Jay’s Loop

If you can stay after for Chicken n Wisdom, Spud would like to share what’s been on his heart during this time. This is a great opportunity to support Spud and honor his son Jay.

Aye!
Zima

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The proper Burpee technique!

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  • QIC: Cable Guy
  • When: 6-24-16
  • Pax: Royale, WWL, Deacon, Vinny, Wild Thing, Chicken Hawk, Trucker, The Riddler, Bones, Snookie, DaVinci, Main Frame, Kenyan, Shark Bait, Fish Sticks, FNG (The Mandarin), Cable Guy
  • Posted In: The Swamp

17 Strong HIM’s with 15 Running and Burpees and 2 Ruckers

Disclaimer was given by YHC

Then 10 Burpees OYO to get started

Yog 1/2 mile to COP

50 SSH

40 MC

10 Merkins

20 Peter Parker

20 Parker Peter

40 IW

10 Diamond Merkins

Partner up and go to the Red Balls

Partner 1 and 2 do 1 Burpee then do 3 Burpees at each ball and 1 back at 1st Ball together

Remaining partner does SSH while partner 2 does his Burpicides then swap

Then run a lap and do 20 Dips, 20 Derkins, 20 calf raises

Rinse and repeat

Mosey back to the COT

Welcome FNG The Mandarin

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Morning Sauna

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  • QIC: Gilmore, Tesh
  • When: 06/24/16
  • Pax: Barry Manilow, Gilmore, Old Bay, Pinup, Dilbert, Zima, Package, Bolt, Opie, GreenWave, Culture Club, Plymouth, Change Order, Beacon, Newman, Tesh
  • Posted In: Slow Burn, The Fort

This morning it started out warm, then it got hot…

Warmup

  • Mosey to parking lot at Empire
  • Windmill – 15 count
  • Mara con Night Clubs – 25 count
  • Imperial Walkers – 20 count
  • Mountain Climbers – 20 count

Heat 1

  • Mosey to back of lowes parking lot
  • Dips (15), calf raises (20) and box cutters (10) X3

Heat 2

  • Partner up – “aggregate” 1 doing exercise while 1 runs to the 2nd cross walk Mosey to bounce house
  1. 100 Carolina Dry docks
  2. 150 LBC
  3. 200 Sumo Squats

At this point YHC takes over.  There were no FNGs so I did not feel too compelled to provide a moderate workout (modify when needed).

Heat 4

  • Mosey to I77 side of Lowes to the Great Wall (there was no breeze here… who knew)
  • 30 second wall sit, sprint
  • 10 bombjacks (fairyjacks @F3SwampRabbit)
  • 60 second wall sit, sprint
  • 10 bombjacks
  • 30 second wall sit, sprint

Heat 5

  • 10 slow merkins
  • 30 second plank, bear crawl
  • 10 slow merkins
  • 60 second plank, bear crawl

Out of time, mosey back for COT

Moleskin

  • Read the newsletter
  • Prayers for the family of lost / sick loved ones.  Praise for good diagnoses.  Keep Spud in thoughts.
  • Prayers for Pax as we all go through lifes frustrating challenges, such as a leaking water heater (that’s not on the first floor).
  • Prayers for the injured Pax.  Lets pray everyone that needs F3 is healthy enough to get out.

Afterthought: I always feel privileged and fortunate to be able to work out with you PAX.  Getting to know someone a little bit more is one of the bigger reasons I climb out of be at 4:45 (and I would classify myself as an introvert).  Get out and divert a PAX’s attention from pain, or get out and give a guy your ear.  That could be the best part of his day or the emo-bump he needs.

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The Hive- Sweat and legs

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  • QIC: Backdraft
  • When: 06/24/2016
  • Pax: Waldo, Bassamatic, The Chaser, Matlock, Cakeboss, Airborne, Backdraft.
  • Posted In: The Fort, The Hive

7 posted at the hive for a little kettlebell fun or so they thought. Great to see Waldo there. Had not seen him since the palmetto 200.

At 0515 the Q gave a quick disclaimer while cakeboss finished tying his shoes and the approval of legal counsel.

We starte this thing with a mosey around parking lot and little warm up that consisted of SSH, IW’s, Windmills, Merkins, CDD’s, and Plank Hold.

Pick up your bell and mosey to lower parking lot. Start with right and left side arm curls. then with the bell lunge walk about 20 yards repeat exercise and lunge walk back. We continued this with deadlift highpulls, skull crushers, figure eights, and around the worlds.

Mosey with your bells to driveway hill. At bottom do 20 KB swings run to top of hill 10 merkins run to bottom wait for the 6. repeat but at bottom do 5 Turkish get ups holding bell on each side.

Mosey to tennis courts at the stands while holding your bell 12 step up followed by 10 dips. repeat twice.

Mosey to COT for a little ab lab. flutter kicks leg lifts, and grave diggers.

Announcements, praises and prayer requests.

Pray for Marriages, children, direction, aging parents and grandparents.

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Why am I sweating so much

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  • QIC: Gekko
  • When: 06/23/16
  • Pax: Gears, Spud, Bing, Aquaman, Bullwinkle, Bear Grylls, Copperfield, Decibel, Funhouse(sorta)
  • Posted In: Tempo

After my last Tempo Q where I was left standing in the rain all by myself, I headed to the AO wondering if I again would be a Pax of 1, but my fears were quickly removed as Bear Grylls was already there waiting.  The PAX gathered, the bathroom was used, and the route was given.  We headed into Tega Cay enjoying Chestnut Hill and various others prior to entering the golf course on the 18th hole where we had to deal with TC’s steepest hill heading up to the club house.  At the top everyone gathered to catch our breath and grumble and complain. Headed back to COT, but luckily we had a few minutes to spare for some hill repeats(crowed favorite).  Great work by all runners this morning, it was HOT & HUMID and HILLY and everyone killed it.  Great to have Spud with us this morning, his hope & peace are and encouragement to all of us.  I was glad we had the opportunity to come around him and lift him to The Lord. Great COT, felt The Lords presence as we prayed around the circle. A blessing to be with you guys this morning.

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