Category: The Fort

Step up and put out

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  • QIC: Ginsu, Backdraft, Short Sale
  • When: 06/07/2016
  • Pax: sorry but lost recording yall know who you were great work by all.
  • Posted In: Alcatraz, The Colosseum, The Fort

On a humid Tuesday morning. 18 HIMs converged in a circle to get the day started. When the site Q announced that the Q for the day was MIA and we needed someone to step up and take it over Three ended up taking it. Hope all is ok with you DawgPound. We also had a great disclaimer since we were fortunate to have 2 FNGs.

We started with extending a warm up welcome to Short Sale who knocked a light mosey out and then we hit SSH x 15, Merkins X 10, IWs x 20, and LBCs I believe. Great job on the cadence and you are definitely ready to jump into the rotation of Qs.

It was then handed off to Ginsu. He started with a set of 20 yard bear crawls followed by 5 merkins and than 20 yard walking lunges. Do it 3 times. We moseyed towards the playground and to our surprise Houdini showed up and the playground was gone so an audible on an already q audible we lined up on the basketball court for 20 merkins followed by a suicide sprint to the wall than 10 wall muscleups. times that by 3 and you are sucking wind.

Mosey over to the other side of the parking lot and partner up run down the steps 10 merkins 20 squats than partner carry up and around the walking path. Once at top down stairs 10 merkins 20 squats and flip flop on the partner carry. Plank it up till the 6 is in.

Hand off to Backdraft who keeps the party rolling with the partner theme. Head over to the strategically places conex box. Partner 1 BTTW while partner 2 does merkins until partner 1 drops off the wall. Flip flop and do the same. 2nd set is a lot alike but instead of merkins do burpees, and lets go 1 more set with jumping lunges. Q heard someone request a 10 count so we modified that and did 10 SSHs in cadence and 10 LSSs in cadence. We thankfully still had some time so we partnered up for a lite DORA 1-2-3. 100 squats, 200 merkins, 300 LBCs. Mosey back to COT on the way grab some wall for wall sits.

Back at COT we had a namearama in which we were able to meet and give a couple of names out #1 goes to Richard Simmons and #2 to Snaphook. Look forward to seeing you both again real soon.

Announcement were Hog and Coyote, Spitz Army, and a few others I cant remember.

Prayers for jobs, new 2.0s, and to teach all those around us love and humility.

Backdraft Out

 

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Pre-Blast “The Fort Picnic” 7/23/16

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  • QIC: Zima
  • When: 07/23/2016
  • Pax: All Region Pax
  • Posted In: The Fort

**UPDATE: Date of the picnic has been moved to 07/23/16**
**UPDATE 2: Read Details below for more information**

Summer is here and with the unbearable heat and humidity, I think of things American! Maybe because it’s grilling time, maybe it’s Memorial Day in the rear view mirror with Independence Day a month ahead. But I got to thinking (dangerous), the PAX of The Fort need to get together with the Ms and 2.0s and have a good ole ‘Merican picnic. I’m talking burgers and dogs, water balloon tosses, 3-legged races and shovel flags flying! No #CSAUP this time! I promise! Sorta!

Our good man Spitz has offered up his property for us to have this event. Bring everything you would to a picnic. Food, drinks, chairs, blankets, etc. Spitz will have his grill available if you’d like to grill something up and I believe he’ll also have some hot dogs and hamburgers for the 2.0s. This is really just an excuse for us to get together for some quality 2nd F. So don’t miss out!

The Fort Picnic
Date: Saturday, July 23
Time: 12:00 PM – 4:00 PM
Where: 2303 Whites Road, Fort Mill, SC 29715

Details
Our good man Spitz will be smoking some meats for the Pax to enjoy and all that we ask is that you bring your own utensils, sides and beverages. He will also have a grill available for Pax to cook burgers and hot dogs for the 2.0s. Some other items to consider:

  • Bring a canopy if you have one, it’s going to be hot!!!
  • Bring some chairs to hang out in
  • Bring sunscreen (I know, I’m not your mother)
  • If you have yard games, feel free to bring those, for example:
    • Corn Hole
    • Ladder Ball
    • Bocce Ball
    • Horse Shoes
  • We’ll organize some fun games for the 2.0s and adults
    • Kickball
    • Water Balloon Toss
    • 3 Legged Race
    • Golf Ball Relay

Just bring yourself and your family for a wonderful time of 2ndF with the PAX of The Fort

Aye!
Zima

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Playing Cards & Betting on Burpees

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  • QIC: Maximus & Cable Guy
  • When: 06/04/16
  • Pax: Snookie, Witch Hunt, Royale, Baby Connan, Kenyan, Villa, Warbucks
  • Posted In: The Deep, The Fort

So what happens when your number is called to Q at an AO and in a region you’ve not posted to yet? What happens when you’re paired with Cable Guy as your Q partner? What do you do? What do I do? I grab a deck of cards and show my appreciation at The Deep in Lake Wylie. We almost hit double digits and once the final car pulled in, I was surrounded by 8 other men ready to play cards. Cable Guy and I decided that I would take the first half of this party so after a brief disclaimer and an explanation, we were off.

Mosey to an adjacent lot for a quick warm-up consisting of:
SSH
Moroccan Night Clubs
Wind Mills
20yd Walking Lunges

Circle up around the deck for 1 cycle through:
Hearts: Carolina Dry Docks
Spades: Mountain Skiers
Diamonds: Diamond Merkins
Clubs: Butt Kickers
Jokers/Ads: 10 Burpees

Once we went through 1 time, we had 2mins left so we filled that with box cutters then revers box cutters. I will tell you, it’s been a long time since I’ve played cards but this is a workout that never disappoints. Sweat was pooling all around us and it was hard to catch my breath. So this was the perfect time to hand off to Cable Guy.

With that, he led us on a mosey to the field where we’d pick a partner.
First partner back peddles the 100yds while the other partner forward with him. Bring it back in reverse and repeat the whole thing.
Ditch the partner for some burpicides:
Run to the 1st line for 1 Burpee then back to the start for 1 Burpee. Do this until you get to 6 Burpees.
Partner up again and while the first partner starts with single count American Hammers going to 500, the other partner hits the 3 lines on the field with 2 Burpees at the first then back, 4 at mid-field then back, 6 at the third line then back. Swap with your partner and do this until 500 American Hammers are in the books.
Finish up with more 3-tiered burpicides of 7, 8 & 9 Burpees at the three lines. To say this crowd pleaser gassed the PAX is a massive understatement. It was one of those times and you seriously think you’re hallucinating b/c surely, the Q didn’t just say what I heard, did he? Oh yes. Oh yes he did. How I didn’t splash merlot at the end of this was amazing.

That is what it’s like to Q The Deep in Lake Wylie with Cable Guy. Brutally awful yet awesome. Welcome to F3. Great words by Royale at COT this morning. T-Claps to this man as he brings the energy, the emphasis and the opportunity to share the leadership. He has a great sales pitch and challenges other men to step forward.

Announcements: Hog & Coyote has several options…choose 1 and sign up, F3 Dads workout every Saturday in June 10am at WEP, SpitzArmy this Summer, read the newsletter.

Prayer Requests: Son’s birthday and upcoming vacation. Warbuck’s job and what he faces everyday. Patience with family in town and being the example that is needed.

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The Hills of Pain Come to the Patriot

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  • When: 6/4/16
  • Where:  The Patriot
  • QIC:  Winchester and Walker
  • The PAX: Lucky Charms, Van Gogh, Choir Boy, Flounder (FNG), Pistol (Respect), Captain Kangaroo (Respect), Tony Hawk, Pale Rider (FNG), Limp Biscuit, Cornerstone, Peach (Respect), Utah, Bogey, The Flash. Hot Sauce, Sling Shot, Fusion, Dream House, Dawg Pound, Mayhem, Turbine, Reborn, Italian Job, Winchester, Walker (Respect)

 

25 strong men from Rock Hill came out for a hot and muggy morning beat down this morning by Winchester and YHC.  Winchester, Cheeto, and YHC run on Sunday mornings at the Hills of Pain and rarely have any of the Rock Hill/Ft. Mill Pax join us so we thought we might bring a portion of the Sunday morning pain to the Patriot this morning.  After the usual disclaimer, Winchester started us out of the gate.

The Thang:

Winchester of Q

Before we got into the workout, Winchester reminded us about the message of Romans 8 and how God is with us wherever we go and is our hope no matter what we are confronted with in life. For those that love God, he works all things for good even though from our perspective it may not seem so. Let us not lose sight of this as we move forward in our lives.

COP:

In cadence:  SSH – 15, Merkins – 10, Carolina dry docks – 10, Squats – 10, Moroccan night club – 10, Reverse Moroccan night club – 10, Merkins – 10

Mosey to hill near Sullivan Middle School for some “Hills of Pain” work:

Sprint up hill – Sprint down hill; Bear crawl up hill – crab walk down hill; Burpee broad jump up hill – sprint down hill.  Repeat all exercises

Walker on Q

Mosey to center of cone array for a Starfish routine.  Before we got started, I reminded the PAX about the message given in Romans 15:1-7.  In these verses, Paul basically speaks about the importance of building up you neighbor – in other words, building a community.  We in F3 have a calling to do such a thing.  We are not just passive members of a community. Part of the F3 mission is to build a community and it starts with the Sad Clown that you come across in your everyday life. As you go about your day to day, look for opportunities to build the F3 nation which in the end builds and impacts our communities in a very profound and Biblical manner.

Starfish Routine:

Cones are laid out with one cone in the middle of a 4 corner array (cones at each corner).

Exercises:  Middle cone – 10 burpees, run to 1st cone – 100 merkins, run back to middle cone – 10 burpees, run to 2nd cone – 100 LBCs, run back to middle cone – 10 burpees,, run to 3rd cone – 100 squats, run back to middle cone – 10 burpees,, run to 4th cone – 50 pike presses, run back to middle cone – 10 burpees

Total:  50 burpees, 100 merkins, 100, LBCs, 100 squats, 50 pike presses

COP

20 merkins in cadence , heels 6 inches off ground for 1 minute, 15 diamond merkins in cadence, heels 6 inches off ground for 1 minute, 20 wide arm merkins in cadence, heels 6 inches off ground for 1 minute, finished up with 5 burpees.

Mosey back to COT:

Naked Man:  Read the newsletter for F3 happenings in the area.  Prayers for Nancy who has tumors (Cornerstone’s neighbor), Cornerstone’s daughter, Limp Biscuit’s niece, F3 Olive and his family.  May we accept God’s will in all of these circumstances

The guys worked hard today and they gutted it out like true men of character do.  It’s an honor to lead and serve such great F3 brothers.

Walker Out!

 

 

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Hog & Coyote 2016 – Ruck Option

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There has been a movement (not that kind and not that kind of group) within the Fort where quite a few PAX have been introduced to, and embraced the Ruck. AOs across the Fort are starting to offer a rucking option. If you don’t know what rucking is, don’t worry. I didn’t until about a year ago.

Here is the best explanation -> RUCKING

That said, rucking events are a different type of CSAUP, but CSAUP nonetheless. So, some of us in the Fort are going rogue and are introducing a rucking option for the Hog & Coyote. Due to the nature of rucking (slower pace than running), we’ll need to start a little earlier and bypass one AO (Run N Gun). But don’t kid yourself, 12+ miles with a 30 lb rucksack along with 4 bootcamp workouts (ruck included) will be considered a #beatdown!

I’ll be the first to HC!

If you’re up for the challenge, please join me. Unlike running a race, rucking is about starting and finishing together (never leave the 6). So this group will start and finish together, even if we have to carry some PAX across the finish line.

Route
Start – Colosseum (Maximus – Warm up Q) – 3.75 miles to WEP
The Fort (WEP) (Anchorman on Q) – 2.75 miles to HoG (6.5 miles total)
Hills of Gloom (Popeye on Q) – 3 miles to Patriot (9.5 miles total)
Patriot (Peach on Q) – 3 miles to Old Town (12.5 miles total)
Old Town (to the top of the parking garage)

Since we haven’t asked permission, we may need to conduct the first few bootcamps on our own, unless the Qs don’t mind showing up a bit early. We’ll leave that to them and modify as needed.

To view the rucking route option, click HERE

We’ll start the rucking option at 5:00 AM and plan on finishing with the rest of the PAX between 9:30-10:00 AM. All that is required is that you commit and show up with a weighted rucksack. Who’s with me?

Aye!
Zima

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Recon our Region – Spitz’s Army

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Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

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Memorial Day Murph at The Fort

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Step 1: Finish your regular Monday Post
Step 2: Show up at The Coop (Nation Ford High School, Ft. Mill) and do The Murph.
Step 3: Remember that Memorial Day isn’t just cookouts and pool time…

The Thang:
We began with a warm-up led by each of the Veterans who were in attendance (CSPAN, Blackhawk, Howitzer, and Apache – my apologies if I missed anyone, but that’s all I could remember). There were a number of Seal Jacks, SSHs, Imperial Walkers, and some Bro-ga…

We then brought it in to be reminded of why were really there. The workout is good, but Freedom isn’t free, and we were there to honor men and women who gave their lives for our freedom. So, after a lesson from CSPAN on how to count to 4, we moseyed to the track to begin.

47 Pax completed the following for time (some with 20lb weight vests, and some with our built in weight vests who competed in the “modified” category):
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

And there you have it… Workout complete. Then we circled up and each man present read the name (either one that they brought or one that CSPAN provided) of a fallen serviceman/woman so we could memorialize them.

NMM:
It’s always humbling to do The Murph for me. Not just because it is very physically demanding and I get to see how many times guys like Mary Lou can lap me on a mile track, but also because I am reminded of the men and women that gave all so that regular folks like me can live free. It is a gift that is unmatchable, unrepayable, and undeserved, and for it, I am grateful.

I can’t speak for everyone’s faith tradition, but in my personal belief system, Jesus Christ gave His life willingly to pay for my sins, my stupidity, and my weakness that I may live again in the presence of my Heavenly Father with my wife and family for eternity. Through His sacrifice, He has made me free from the tyranny of the Devil, free from pain, from death, and from Hell. He did something for me (and all of us) that we could not do for ourselves. It is my feeling that in keeping with that pattern, anyone who performs a service for another that they could not perform for themselves is acting in a Christlike way. The fallen soldiers that we honored today (and the many, many more that went unnamed this morning) did much that same thing. They willingly gave their lives and sacrificed that I may live on Earth in this country with my wife and family. They have provided me freedom from the tyranny of evil men, and they have done for me things that I could not do for myself. Reading their names after a workout is small in comparison, but I like to think that they are looking down and that maybe they appreciate the fact that we are trying, in our feeble ways, to honor them. To acknowledge that we rise and sleep in a country that their sacrifice made possible…

Helmet, out…

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ManU 600

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  • QIC: Mayhem
  • When: 05/26/16
  • Pax: Radar, Murdoch, Voight, Cool Table, Smiley Face, Blackhawk, Snapper, Whitney, Reborn, Captain Kangaroo, Catfish, Van Wilder, Roxanne, Schrute, Italian Job, YHC
  • Posted In: The Fort

After a winter hiatus, much recognized by Schrute, YHC is attempting to return with a vengeance.

I’m 5 for 7 for 3 weeks running and we are making progress.

With a day’s notice from Italian Job, the pressure was on…

Finalized with minutes to go…here’s the THANG:

Merks
Incline row aka Drunken Oarsman
CDD
Incline row

LBC
Superman lifts
Rosalita
Superman lifts

Squat
Lunge
Box jump
Calf raises

Peter Parker
Mountain climber
Crab thrust
Hip slap

Burpees
Windmill
Imperial walker
Cairo Nightclub

Oh BTW… 10x of each of those and 15x SSH or Seal Jacks in between each set. Some mosey and 10 counts mixed in.

Then a short 5 minutes of mary, because we kept a good pace.

KUDOS to Whitney, Roxanne, and Captain Kangaroo. You guys pushed yourselves and inspired me this morning.

Schrute just tried to fill in for Apache.

Oh yeah, we did over 600 reps if you hadn’t done the math yet.

BOM: prayers and praise…mine is for consistency/LSD.

-Mayhem

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Pre-Blast for Memorial Day MURPH “FunHouse FunRun”

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If you don’t know by now, The Fort will be conducting the Annual Memorial Day Murph at NAFO high school (The Coop and Varsity AO).  This is a great opportunity to work out with The PAX to honor our service men and women. Post to your regular AO, then head over to NAFO for the double-down.  In addition to the workout, there will be awards handed out to those who perform at the top of the group.

However, there is one award that perked my ears, the Funhouse Pull Up award.  I assumed this award was for the PAX who increased their pull up count exponentially from the last go around (go search the last Fitness Test).  This was not the case.  ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)…..  “Don’t fall short, if you cannot or do not have a vest at least strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!”  So yes, YHC likes to modify.  Especially a freaking pull up. So why not “modify” the MURPH with a typical “FunHouse FunRun”?  Call it a triple-down.

So if you’re not afraid of modifying (CSPAN I see your “burpees” so I KNOW you love to modify) join me for this THANG:

Memorial Day – Monday, May 30th 0430

Start (Leg #1): 0430 at Trailhead Park in Tega Cay for a run to Flight Plan (Baxter Startbucks) ~ 4.2 miles

Leg #2: Flight Plan 0515 (YHC the Q) – I will find a suitable 4.5 mile loop that will get everyone ready to go do the MURPH- Total so far ~ 8.7 miles

Leg #3: Run to NAFO 0600 – There will be little time for COT at Flight Plan for those on the #FunRun, so I may hand this off to someone staying behind.  We must get on our horses and head out to make the 5.5 miles to NAFO in 50 minutes before the MURPH starts. The route is down 160 and take a left on 21 and then a right on 460 to NAFO. – Total so far ~ 14.2 miles

Leg #4: The MURPH – 1 mile run, 100 pull ups, 200 push ups, 300 squats and a final 1 mile run. Ugh. So final total mileage ~ 16.2 miles

So join YHC to “modify” your typical day.

 

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MORE THAN A WORKOUT

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  • QIC: Socrates and Senator Tressel
  • When: 05/21/16
  • Pax: CSPAN, Longshanks, Walker, Dark Helmet, Geronimo, Ginsu, Tesh, Lile, Chicken Hawk, Tesla, Rock Thrill, Van Wilder, Cerrano, Short Sale, Beacon , MacGyver, Cake Boss, Reborn, Italian Job, Rooney, Who Dat, Change Order, Cheeze Whiz, Frogger, Olive, Two Buck Chuck, Wingman, Atticus, Quack Attack, Mary Lou, Maximus, Peabody, Patton, Corruption, Sketch, El Diablo, FNG/Sweetness, FNG/Outlaw
  • Posted In: The Fort

Thirty Nine men converged at Walter Elisha Park, and welcomed our brother Olive and the other Isotopes for a soggy Saturday beatdown.    After admonishing the Pax for their weak CAH snack contributions (74 individual snacks from 2 out of 39 people), the disclaimer was read and Socrates led us to the fields  Here is what we did:

Socrates at Q

Long warm up:
Side Straddle Hop
Windmills
Hillbilly Walkers
Peter Parkers
Parker Peters
Double mountain climbers

Upper/Whole Body/Core sequence:
Sequence 1:
A) Crawly Plyo Merkins
B) Wheelbarrows around playground. (Way longer than I thought it would be. Sorry about that!)
C) Knees pulls hanging from monkey bars

Sequence 2
A) Elevator Merkins
B) Partner Carry around playground
C) Leg raises as partner throw your feet down to ground

Sequence 3
A) Maximum Merkins while partner holds your feet (Walker got like 64 – dang)
B) 20 Burbees while partner does Al Gores.

Senator Tressel on Q 

Mosey back to the parking lot, pick up two bricks from the white VW, and head out to the trail.  Jog along the trail and stop at three stations:

All with bricks:

Station 1:  Morracon night clubs x 20

Station 2:  Man-maker merkin x 10  (8 count)

Station 3:  V-ups x 20

Mosey to the bottom of the hill and line up for mini Jacob’s Ladder

Three trips up and down the hill with 1 bombjack, 5 bombjack, and 10 bobjacks (all with bricks)

Mosey back to the field and circle up

Crunch presses with bricks x 20

Jack Webb  1:4 with brick.  We stopped at 8 (10 were planned….don’t Q it if you can’t……)

Form straight line facing Springs building and lunge walk/arm crossovers with bricks

Mosey back for COT

Today’s workout was dubbed the Olive-vergence in honor of our brother Olive from F3 Isotope.  Olive and his buddies from North Charlotte came to the Fort to see some friends,  and meet some of the brothers who supported him when a sudden tragedy hit his family two weeks ago.    So-crates and I did not plan for large number we had today, and we had our challenges – sopping wet grass, not enough bricks, and coralling 39 people.  But, as always, we made the best of it, and in the end,  it really didn’t matter.  The real purpose today was to be around someone who was hurting and help him forget the pain for at least a little while.

We say that F3 is more than a workout, and anyone who has been around F3 for more than a couple weeks, knows it’s true.  We have our great workouts, happy hours, family events, and bible studies.  But, it’s still more than that.  F3 is a band of brothers.  Brothers who have your back.  Brothers who are parents, and who are there for you, when the worst thing that a parent fears happens. Olive, know that we will keep praying for you and your family.  Your F3 family is here for you.

 

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