Category: The Fort

Back to School BackBlast via EaglesNest

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  • QIC: Van Wilder
  • When: 08/16/2016
  • Pax: Apache, Anchor Bar, Ponytail, Mayflower, PawPaw, Moneybags, Pistol, Bull, Turbine, Paris, Burgundy, Sgt. York, Big Papi, Slo Pitch
  • Posted In: The Fort

It was again a typical muggy and warm August morning in the gloom for perfect conditions to produce a sweat fest tour of Winthrop Univ.

The warm-up:

Rt. over left, Left over right, Windmill x 20, Imperial Walkers x 20

Mosey to the fountain where Morrocan nightclubs x 20 and then SSH’s x 20

Quick mosey to Baby Stonhenge for 20 box jumps oyo

Another mosey to THE EAGLE for 20 merkins, 20 derkins, 20 irkins, 20 diamond merkins and 20 dips

Mosey to the steps of Byrnes auditorium for laps. Partnered up and announced that partner would run around auditorium/music conservatory while other would complete low slow squat and switch, and rotate completing run and LBC’s, Calf-raises, and end with box cutters.

Once the 6 was in we moseyed to scholars walk for a full tour of rotating bear crawls, lunges, and broad jumps to end of walkway. Omaha was called and time was running sparse and we moseyed back to the AO. Total of 1.88 miles were covered in addition to the exercises.

Anounncements and Prayer Request were made and ended in the COT.

As always, it was my pleasure to lead such a great group of HIM.

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Less than moderate Monday at Indy

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  • QIC: Popeye
  • When: 8/15/16
  • Pax: Blackhawk, Iron Sight, Captain Kangaroo, Red FIsh, River Rat, Fallout, Popeye
  • Posted In: The Fort

Seven High Impact Men come to Independence to get a less than moderate Monday workout from YHC who served on board the USS Independence.

THE THANG

Warm up

  • 10 (IC) SSH
  • 10 (IC) IW
  • 10 (IC) Hillbilly Walkers
  • 10 (IC) MNC
  • 10 (IC) Squats
  • 10 (IC) SSH

MOSEY to Dinkins Field

  • High Knees across the field
  • Butt Kickers
  • Toy Soldiers
  • NUR
  • Lt Dans

MOSEY to Byrnes Hall

  • 10 Merkins
  • 10 Dirkins
  • 10 Irkins
  • 10 DIps
  • Rinse & Repeat

Steps of Byrnes Hall

  • Serpentine up & down the steps running each step
  • Serpentine up & down skipping a step
  • Flamingo Squats up the steps
  • Jump Squats Up the Steps
  • Rinse & Repeat X2

MOSEY to the Leitner Wall

  • 10 Blast Off Merkins
  • 20 Step Ups 10 – Each Leg
  • Rinse & Repeat

MOSEY back to Dinkins Field

  • High Knees across the field
  • Butt Kickers
  • Toy Soldiers
  • NUR
  • Lt Dans

Slow mosey to parking lot

  • 10 Bear Crawl Merkins
  • 30 (IC) LBC’s
  • 10 (IC) Hello Dolly
  • 10 (IC) Rosalita
  • Stretch Touch Toes etc…

DONE!

Always an honor to lead a workout.

Popeye OUT!

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American Hammer Time at The Tavern!

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  • QIC: Turbine
  • When: 08/11/2016
  • Pax: Tinker Toy, Sgt York, Fava Beans, Bull, Bogey, Hilton, Anchor Bar, Paw Paw, Water Boy, Flop, Reborn, Jag, Samurai, Van Wilder, Slow Pitch, Torque Wrench, Kelvin, and Turbine.
  • Posted In: The Fort

 

Tinker Toy began a pre-warm up talk regarding forgiveness

Warm Up

Disclaimer – No FNGs

Mosey to lighted area near Harris Teeter

MNC

Mtn Climbers

Imperial Walkers

Hillbilly Walkers

Mtn Climbers

Mosey to upper parking lot

Partnered up: Partner 1 performed run uphill while Partner 2 completed SSH

Then switched

P1 Ran while P2 performed Merkins,

Then Switched

P1 ran while P2 performed Low Slow Squats.

Then Switched

Ran sprints and at 50%, then up to old Omni–  Grabbed some wall

Peoples Chair Guns out, 10 count then recover

25 American Hammers

Back to Wall

R N Repeat

25 American Hammers

R N Repeat

25 American Hammers

Al Gore’s

Moseyed over to the Goodyear and the beloved steep hills there! Ran 8 laps around GY, with 1 then 2 then 3 then 4 etc Burpees up to 8.

YHC Discussed the month’s topic of Forgiveness. In summary YHC struggles with forgiving others, but yet expects to be easily forgiven. In order to ask for forgiveness you must have offended or did someone wrong. YHC challenged himself and rest of the PAX to forgive and ask for forgiveness just as our Savior did for us.

Moseyed back to AO, we had a few minutes, so it was Hammer Time again! Performed a few stretches and 25 More American Hammers

Announcements: Read your email

Prayers lifted for Ponytail’s family for a member with brain tumor

F3 Brothers on IR

Thanks for allowing me to lead a great group of HIMs

TURBINE OUT!

 

 

 

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Rucky 13

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  • QIC: Cobra Kai
  • When: 08/09/16
  • Pax: WWL, Cobra Kai, Crab Cakes, Cornhole, Howitzer, Orange Crush, Terminator, Lil’E, Decibel, Aquaman, The Riddler, Shaefer, Router
  • Posted In: Alcatraz, The Fort

13 men joined the sweatfest at GC this am.   Clearly some were thinking they arrived at the wrong AO w/the amount of Rucks and gear in the parking lot.  Great excercise and fellowship this am.  Strong showing by all.  Thanks to Zima and Cornhole for providing extra rucks.

Warm Up by WWL
– Lap around the parking lot followed by SSH, Windmills, Merkins & Squats

Ruck-it-Up; Mosey to church parking lot a short hop away, moving in columns of 2 while carrying coupons of Sandbags, Kettlebells, and ruck plates, emphasis on spacing!

Once there, drop the coupons.  Time for YHC’s favorite ruck warmup to get the heart going.  Catch me if you can.  Partner Up, P1 does a ranger run carrying both his and partners rucks by their handle.  P2 does 5 burpees and sprints to catch him, flip-flop and continue all the way around the parking lot.

Next, P1 performs excercise while P2 runs one side of parking lot, BearCrawl across then lunge walk across, run back, Exercises:  Hand release merkins, the real way with solid, strong form, Squats, followed by 4-Ct flutter kicks.  100 reps of each exercise as a 2-man team.

Running??  There’s no running in rucking?? au contraire

Next, work as a team moving across length of parking out, out and back.  P1 bearcrawls while P2 walks beside w/ruck overhead, flip flop as needed (about half-way for all).

Mosey back to start w/coupons.  Finish at COT w/13 Ruck manmakers.

COT. Announcements: F3 Dad’s camp this weekend, those participating in GORUCK MAFFS7 event this Sat, and Howitzer informed all that he is moving to Mt. Pleasant.  He will be missed!! Great to have Orange Crush and Terminator out with us!

QIC prayed us out.  Appreciate the opportunity to lead.

-ck

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Return of the Stair Master

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  • QIC: Popeye
  • When: 8/8/16
  • Pax: Mayflower, Schrute, Anchor Bar, Hot Sauce, Pescadore, Pistol, Mr Big Stuff, Honey Pot, Sgt York, Kelvin, Roxanne, Burgundy, Haselhoff, Water Boy, Popeye, (FNG) Post Master
  • Posted In: The Fort

The three H’s were in full effect this morning at #F3OldTown Rock Hill. Heat, Humidity and Hurt. However, 16 #HIM including 1 FNG rolled out the fartsack and took their #DRP for a return of the Popeye Stair Master. After the disclaimer to the FNG we were off.

THE THANG:

Warm up:

  • Mosey to the parking deck across the road from RHPD. (YHC planned to stay out of the #HotBox on purpose today)
  • 10 IW (IC)
  • 10 Hill Billy Walker (IC)
  • 10 MNC (IC)
  • 10 WM (IC)
  • 10 SSH (IC)
  • Run Down the ramp
  • NUR up the ramp
  • Run Down the ramp
  • NUR up the ramp

MOSEY to City Hall amphitheater

Partner Up

  • Round 1 – Partner 1 Ran the stairs of the Amphitheater while Partner 2 did Merkins
  • Round 2 – Partner 1 Ran the stairs skipping a step while Partner 2 did Blast Off Merkins
  • Round 3 – Partner 1 Jump Squat the stairs while Partner 2 did Irkins

Mosey to Freedom Temple Steps

  • Run Up the stairs every step
  • Run Up the stairs double step
  • Run Up the stairs triple step
  • Jump Squat up the steps
  • Rinse and Repeat w/ a Bear Crawl Up and reverse down the steps

Mosey to the original stair master alley.

Partner Up again –

  • Partner 1 runs the 6 fights of stairs while Partner 2 did the following
  • Merkins
  • SSH
  • LBC’s

Mosey around to the parking lot next to Milstone Pizzza

  • Bear Crawl Merkins
  • Lt Dans
  • High Knees
  • Butt Kickers

Mosey back to the COT – With 5 minutes left on the clock

  • Captain Thor’s to 5

DONE!

It’s always a honor to lead a group of #HIM that are in WAY better shape than me.

Popeye OUT!

 

 

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You’ll be fine…I don’t Q BURPEES

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  • QIC: Maximus
  • When: 08/06/16
  • Pax: Santini, YaYa, Mary Lou, Matlock, Trucker, Javer, Mainframe, Rooney, Dark Helmet, El Camino, Peabody, Chicken Wing, The Fridge, Crab Cakes, Airborne, Quack Attack, CSPAN
  • Posted In: Block Party, The Fort

The morning began with a 3mi Ruck from the Park to meet Trucker on the Hwy 160 path then doubled-back to the park which was a great start. It is exciting to seek this “walking with a backpack” thing grow into what it has. So as we exchanged pleasantries with a great mix of PAX, I quickly realized I was among giants. Executives, Leaders, Coaches, Principals, but what’s more, Church Leaders, Faithful Husbands, Example-Setting Fathers, Men of Purpose. That’s who I stood in the center of this Saturday morning.

With the recognition of an FNG (Welcome El Camino), we had the disclaimer then the 18 of us took off for a short warm up jog to the center of the park for a warm up:
SSH
Moroccan Night Clubs
Wind Mills
Monkey Humpers
Diamond Merkins

Shorter mosey over to the playground for a split into 3 groups:
Group 1: Run a lap around the playground
Group 2: Pull ups until the lap is complete
Group 3: Mak Tar Jah until the lap is complete
Rotate through until everyone does each.

Next Rotation:
Group 1: Run a lap around the playground
Group 2: Hand Release Merkins until the lap is complete
Group 3: Knee Tar Jah until the lap is complete
Rotate through until everyone does each

Mosey to the wall in the parking lot on 160 heading into downtown.
20ct Squats then 10 Donkey Kicks…REPEAT
Line up in 2 lines at one end of the lot. First man sprints to the other end while the PAX does Carolina Dry Docks. Then the 2nd man goes, third, etc. Once you finished the run, you’re back into the CDD.

12 count Merkins followed by 12 Sumo Squats
Mosey to the base of the hill and grab a partner
Partner 1: Run up then down the hill
Partner 2: LBC’s
Switch and switch again for a total of 200 LBC’s. Same idea but now 100 Russian Twists.

Captain Thor: 1 Big Boy Sit Up : 4 Russian Twists for a total of 10:40
Line back up at the end of the parking lot. Like before but this time, it’s a plank and bear crawl series.

Mosey back to the park and line up:
Crab walk out then reverse crab walk back.
Peter Parker, flip it over for dips
Parker Peter, flip it over for dips
Parachute

Announcements:
9/13 Convergence for Bounty Hunter’s Brother-in-law at Ballroom, 9/30 Invergence at the Greenway, 11/19 Grow-Ruck in Jax, 11/19 Forge event with Repeat, 9/24, CSAUP with F3 Isotope in Huntersville/Cornelius at the Delta event (Above & Beyond benefit)…bring the families, 5/5/17 Go Ruck Custom, Read the newsletter

Prayer Request:
Lots of family travels, teachers heading back on Monday, Fish Sticks father-in-law, Mainframe’s family, injured PAX

As You Were.
Maximus

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Convergence to Support Army 385th MCT Deployment

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PAX,

Mark your calendars for Tuesday September 13, for a special Convergence to support YHC brother-in-law, 1st Lt. Tyler J. Strom (Convoy). As many of you know, Lt. Strom and his Unit (385th MCT) will be deploying in the following months. The goal for this convergence is to support Lt. Strom and pay homage to all our men & women who have served / currently serving our Nation. Lt. Strom will be your guest Q so come prepared for some PT and be sure you have a clean shave or you will suffer the consequences (his words!).

To support his Unit, we’re asking PAX for donations towards care-package items (review the list of items below). If you’re not the shopping type, you can give a monetary donation as well. Bring all items to the convergence. If you’re unable to make it and still want to give, reach out to myself (504-813-2901 / tommy.vadell4@gmail.com) and I can coordinate a pickup time with you.

When: Tuesday September 13
Location: Ballroom (875 Gold Hill Rd, Fort Mill, SC 29708)
Time: 0515-0600
2/3 F: 0600-0630 (Coffee & donuts will be provided / bring lawn chairs)

What to Bring:

  • Care-package donations
  • Monetary donations (going towards shipping & supplies)
  • Empty shoe box
  • Lawn Chair (for 2/3 F)
  • Red pill
  • FNG

Care-Package List (Do’s / Don’ts)

  • Foods
    • DO’S Rule of thumb – anything that can fit in their cargo pockets
      • Trail mix
      • Beef jerky
      • Crackers (peanut butter/cheese etc.)
      • Ground coffee
      • Chicken salad w/ crackers packets
      • Bars (protein/breakfast etc.)
      • etc.
    • DON’TS
      • Liquids
  • Candy
    • DO’S
      • Gum
      • Hard candy
    • DON’TS
      • Chocolate
      • NO SUGAR FREE CANDY. They don’t want any issues from the backside!
  • Hygiene
    • DO’S
      • Gold bond (Highly valued)
      • Tooth paste
      • Pads/tampons (they do have some females in his unit so ask the M to help out)
      • Deodorant
    • DON’TS
      • Mouth wash
  • Medicine
    • DO’S
      • Tylenol
      • Motrin/ibuprofen
      • Tums
      • Throat Lozenges
      • Moleskin (for blisters)
    • DONT’S
      • No liquid meds
      • Hard meds (Vicodin etc.)
  • Misc.
    • DO’S
      • Socks (athletic)
      • T-shirts
      • Magazines
      • Games (cards, soduko, crossword etc.)
      • Baby wipes / hand sanitizers
    • DONT’S
      • Adult Magazines

We thank everyone in advance for their support!

Bounty Hunter over and out!

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14 Started; 14 Finished

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  • QIC: Kelvin
  • When: 07/28/16
  • Pax: Schrute, Slow Pitch, Stargate, Anker Bar, Bill Nye, Italian Job, Hot Sauce, Mr. Big Stuff, Van Wilder, Waterboy, Pusher, Jag, Pistol
  • Posted In: The Fort

This QIC was pumped and ready for his VQ.  With 13 other brave souls, we were primed for a nice Tavern beat down.

Warm-up:

  • Side straddle hops
  • Imperial walkers
  • Merkins
  • Mountain climbers
  • Moroccan night club

The Thang:

After a quick mosey (and Frogger session across Celanese) the furious 14 got down to business in front of Goodyear.

  • 10 Burpees
  • Mosey around back, and up the baby quad burner
  • 10 diamond Merkins up top
  • Rinse & repeat for 3 total sets

Taking a few steps over to the big, empty (mostly) parking lot, the parking lot marathon was to begin.  As it sits, it’s not the largest parking lot in Rock Hill, so we did our best to lengthen it.

  • Suicides from the starting curb to each of 11 sectional lines
  • Luckily there were nice, relaxing breaks at each of the 4 light poles in the lot, where 15 merkins were to be completed

When the Six was in, the furious 14 headed over to the doctors’ office lot and grabbed a little wall.

  • Wall sit – everyone in a line
  • Hold the sit while taking turns coming out to drop for 3 Carolina dry docks, then back to the wall for the next man
  • Last 3-4 guys, everyone put their hands up

For the final showdown, a little game of 4-corners (twice):

  1. 10 Plank jacks
  2. 20 American hammers
  3. 10 Derkins
  4. 10 Boxcutters

Mosey back to the Tavern with another (more challenging) session of Frogger; fortunately, the furious 14 stayed at 14.

 

Wrap-up:

No FNGs

Name-o-rama

Special prayer requests for upcoming doctor appointments, safe travels on vacation, and patience and calmness during work transitions.

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Hills & Legs between the Booty Loop

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  • QIC: Cornhole & Maximus
  • When: 07/30/16
  • Pax: Howitzer, Cable Guy, Bing, Gekko, Drummond, Reborn
  • Posted In: Alcatraz, The Fort

I through out the challenge of trying to get a group greater than 10 but with Cornhole and YHC on Q, that proved to be less-than-likely. After he takes a few hours off from the 24 hours of Booty, Cornhole came down to the Rock to co-Q at Alcatraz with YHC yesterday. Not only did he double-down Saturday, he brought it. So after a detailed disclaimer, Cornhole opened with a few words to other 7 of us about how Cancer has affected nearly all of us and how we need to remember and be grateful for the opportunities we have.
So with Cornhole up first:
Jog around the big loop of the park
Warm Up: SSH, Squat, Moroccan Night Club, 12ct Merkins (4 count down to 6” followed by 4 count at 6” followed by 4 count back up to the start), 12ct Squats (same sequence as the Merkins)
Line Up on one end of the outfield with about 15ft between the PAX:
1. Man at the end bear crawls to the next man while the PAX does burpees. 2nd man bear crawls to 3rd and so one.
When you not bear crawling, your burpee’ing.
2. Same as above but with Crab Walks and LBC’s.
3. Same as above but with sideways bear crawls and squats.
4. Same as above but with inch worms and LBC’s then audibled to lunges.

Hand off to Maximus:
Maybe a little more warmup
Lunge walks then reverse lunge walks
Mosey to the infamous hill on the back side of the park for a repeat of several weeks ago. Evidently nobody was here this week and that Saturday back in June because they would’ve remembered this.
At the top of the hill, hold a squat for 20 seconds, jog to the bottom of the hill then give it all you got back up the hill to the starting position at the top. Next up, hold the squat for 40 seconds, jog down then sprint up. Finally, hold the squat for 60 seconds, jog down then sprint back to the top.
With a few needed 10 counts sprinkled in, there was a lot of bent over huffing and puffing after that round. Not gonna lie, it might’ve brought a tear to my eye or was it just the stinging of the insane amount of sweat rolling off my forehead? You decide.
Followed that up with 150 calf raises in true board of pain fashion; 50 toes out, 50 regular, 50 toes in.
Mosey back to the outfield grass for what was surely the finest part of my ½. Say hello to everybody’s favorite Serviceman, Lieutenant Dan. On a 1:4 ration, we did squats & jumping lunges. After completing the round of 7:28, I realized I had to take a detour for Mary.
Heels to Heavens
Take a learning from Cornhole’s 12ct Merkins, we did 12ct leg raises. Starting at 90 degrees, 4ct down to 6” then holding a 4ct at 6” followed by a 4ct as you raise it back up to 90 degrees.
I finally felt like I had what it took to finish the Lt. Dan’s so we did; on up to 10 squats : 40 Jumping Lunges.

We appreciate the opportunity to Q such a strong group and with a day like this, the soreness will definitely linger.

Announcements: This upcoming Friday, event at CAH. The Forge camping trip in November at Mt. Mitchell. RAGNAR relay in October.
Prayer Requests: Several relocations coming up with Bing & Howitzer. Managing the stress of the situations. Prayers for those battling cancer and the families involved. Whether it’s in memory of or celebrating the triumph, prayers are appreciated.

Much Appreciation
Cornhole & Maximus

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The Fort – Special Guest Appearance by Usher…aka The Program! “YEAH!”

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  • QIC: Pusher / Cake Boss
  • When: 7/30/16
  • Pax: Sweeper, Quack Attack, Rebel, Deacon, Geronimo, Nacho Libre, What Did, Fire Marshal Bill, Tesh, Atlas, Iron Horse, Fall Guy, Co Pay, Kodiak, Drop Thrill, Peabody, Trucker, FNG The Program, Mary Lou, Bubba Gump, Pusher, Corruption, Flat Tire, Cake Boss
  • Posted In: The Fort

24 PAX came to the home court for The Fort at WEP for a Pusher & Cake Boss led downpainment. The Nantan and Weasel Shaker for The Fort co-leading at the first AO of the region. Today we have over 50 AOs and close to 800 PAX across the region because of the many men leading and continuing to lead their brothers. It is humbling to think we are approaching 4 year mark at The Fort and the amazing work all the PAX have done for each other, our communities and in our families. Keep it going and continue to give it away!!

The Thang:

Pusher took the Q and broke down the 5 core principles of F3 for the PAX, especially since we had an FNG…..Special Guest Usher! No not really, but our pal “The Program” looked just like him with headband and sunglasses! No joke!! Best looking PAX member out there. Don’t even think he had a drop of sweat….he’s so cool!!

Mosey down to Church on Harris Street

COP: Did Windmills, some ridiculous amount of Side Straddle Hops, and some merkins and other stuff. We were hot by now.

Find a partner for life! Size mattered

  1. 1st group did partner wheel barrows up the church steps….aka Sweet Baby Jesus. 3 rounds each
  2. 2nd group did 100 merkins and 200 LBCs as partner ran 80 yards and back

COP again for more Partner work

  1. Peekaboo Streets??? hopping over legs 15 times each
  2. Partner Derkins 15 each
  3. Partner full sit ups 15 each
  4. something else as I started to feel my heartbeat in my brain

Pusher talked about how without a partner we could not accomplish everything we did. No matter how hard we try. Our M’s should be our best friends and our brothers will hold us accountable to the goals and dreams we set out for. Rely on your trusted partners and get better!!

Cake Boss (YHC) on Q

Mosey down Massy….Massey or whatever that street is that takes us to the big parking lot by the Gun Shop

  1. Partner 1 runs down hill and back, partner 2 does flutters
  2. Partner 1 runs down hill and back, partner 2 does plank/supermans
  3. Partner 1 runs down hill and backward run up the hill, partner 2 does squats
  4. Partner 1 runs down hill and backward run up the hill, partner 2 does sumo squats

Mosey to Wall by Springs building

  1. Wall sits with 10 counts shoulder presses in cadence X2
  2. On the six for some more flutters and then round of protractor

Mosey home to COT

Quality day with the PAX. Strong crew today and excellent post for Drop Thrill and great seeing you out there with us brother. Corruption and Trucker got in some extra credit and being very manly about it! Whatever that means….good job!

YHC talked to the PAX about asking ourselves when faced with a decision or choice, “Is the Wise?” is this the right thing for me based on past circumstance, present circumstances and what we have planned for our future…..ask yourself…..Is this Wise? it is so easy to follow along with our culture and get sucked into the “Jet Stream” or current of culture. Be mindful of right and wrong and make wise decisions!!

Thanks Ginsu for having us out. Love The Fort! Keep it Strong!

Cake Boss

 

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