Tag: Anchorman

1097 Day Review for Lake Wylie

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Today started off great.  It was warm(ish) around 58 degrees.  Set up at the Poopdeck and pulled in to a big crowd of guys.  In total we had 21 when I gave the disclaimer.  Once again really glad to see Funhouse, Fishsticks and Anchorman on their tour of the region for Asskickin’ April! 30 days, 30 AOs around the region, year #2!

So my teaser in twitter last night was a note on “Show up today to find out what happened 1097 days ago!” We would take a little trip down memory lane.  I gave the disclaimer and we were off.

dynamic warmup run =  High Knees – Buttkickers – Toy Soldiers

COP

SSH – IWs – Daisy Pickers – Merkins – Windmills – Broga – Mt Climbers

At the end of COP I shared what happened 3 years and 2 days ago (1097 days).  That was the first day of the launch of The Deep on the west side of Lake Wylie.  It has been just over 3 years that F3 has been around (seems like yesterday) for many of these men.  I let them know we would take a stroll down memory lane because I pulled some ideas off a few of my weinkes from that time.

1st Evolution

Lt. Dans with 10 flying squirrels at each of three cones

At the end we took an “Apache 10 count” and Anchorman got to share about himself.

2nd Evolution

I discussed that 1st day at thee Deep and Dark Helmet’s introduction to our own “special” exercise…the Kraken Burpee.  Half the guys didn’t know what it was! (I have truly failed you).  For the guys that did know, they let out a sigh knowing what was to come.

This evolution required four corners (cones) and one in the center for:

  • Center 5 Kraken Burpees
  • Corner 1 30 Merkins
  • Corner 2 30 Squats
  • Corner 3 30 Crunchy Frogs
  • Corner 4 30 Bombjacks

We split into four groups, started at the properly numbered cone.  Did the exercise, then met in the middle for the 5 Kraken burpees each time then rotated clockwise (yes Flux CLOCKWISE) to the next cone.

When all this fun was done I shared an old moleskin that I wrote back on 4/24/2016 a few weeks after The Deep’s launch.  I was so glad to see Anchorman today, because he’s mentioned in it!

Here it is:

Moleskin from 4/24/2016:

For the last month I have butterflies every time I pull up to The Deep…I always feel like I’m going to be alone at 7am. But every week, my fears go away when that first car makes the long turn into the parking lot…and more just keep coming! It’s been an honor to be able to share what F3 has done for me over the last year with the men of Lake Wylie. And although we didn’t have any FNGs this day, I know that the men already involved are going to make a difference in this community.

During our 10 counts today I shared some of the great truth nuggets I’ve gathered from our 3rd F conversations around fatherhood. There were 3 main lessons we received from What Did, Double D, Anchorman and Gekko at the 3rd F convergence a few weeks ago…and I thought it was something to repeat to the PAX today.  So Fatherhood was my 10 count.  Here’s what my interpretation looked like…I hope it does justice to the men that shared!

  1. Respect your M for your family to see. Your children see everything…every fight, joke, rudeness you put out there.  And then they think this is an acceptable way to treat a woman or wife.  Make sure it’s positive.
  2. Be present: We usually get family time at our worst time.  The last few hours in the day after you’ve done what it takes to feed the family.  Through F3 I’ve received the energy and strength to make that time worth while…when I used to want to veg out in front of the TV or my iPad for my alone time.  When you do get that time, use it and be there in mind, body and spirit!

3. I shared Gekko’s story about his daughter’s recent break up with her boyfriend. In short, she broke up with him because she expected more, like the relationship that Gekko and his M have.  What a complement to being a parent! But Gekko shared that his #1 advice was to raise his children to glorify God, and point them in his direction… and that’s the best you can do.  I appreciate those words Gekko.  Wanted to make sure they were shared!

Long enough share.  Mosey over to the wall by COT.  BUT WAIT! on our run back we see the Cat Lady… 5 burpees men!

Went to the wall…

Evolution #3

BTTW Mosey that Bart created back on his VQ in 2016. PAX would stand in a line doing reverse lunges while end of line would go to the wall, post up in BTTW and then hand walk down the full length of the wall.  This was new for a LOT of guys this morning.  Lots of mumble chatter on this one.  Half way through we switched to Squats to finish out the long line.

Evolution 4

Jack Webbs to 10…another crowd pleaser.  Radar lied and said he didn’t know what these were…

Back to COT with no time to spare

Announcements – Ass kicking April and Savage race 5/18

Prayers: For healing for Chop Block’s FIL with brain tumor and needs a true miracle,  Rocket in Lake Norman and his biopsy, Bones, Tinsel and Davinci for injuries that need healing.

BOM and we’re out!

BUT WAIT… on my way home I get a text from one of the PAX.  Next time you see Jedi you’ll understand what I mean… THAT happened at the Poopdeck. I’m so glad he is OK, pride will heal and cuts do as well… with 5 stitches.

An honor to Lead

~ Royale

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Colosseum 4/9/18

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Perfect Gloom morning for a great beatdown at The Colosseum.  Rock Hill region looks to be partnering with The Fort this month by crossing the river.  Welcome back Reborn and Walker.

Disclaimer disclaimed and off we went.

Couple of laps around the car line with shuffles, kareoke and power skips (you’re welcome WWL) before settling in to COP.  SSH, low slow squats, Moroccan Night clubs and some plank.

Bottom of the hill we had 11’s with Merkins at bottom and squats at top.  Backward run up hill.  Walker, the 57 year old phenom with guns of steel, probably buns too was out front and getting pushed hard from Funhouse.  AYE!

Quick word on Mammon- A man’s work is essential.  It allows him to be a contributing member of society(not a burden) and provide for his family.  However, in our relationship proximity, it is our least important.  Be mindfull when work creeps toward your bullseye supplanting, whetsone, shieldlock, shorties and M relationships.  Work is what you do, not who you are.

Anchorman took over for YHC and lead the PAX through some bench work, wall sits burpees and some Mary.  AYE, Anchorman- T-Claps.

Great to see fresh faces that follow AKA calendar.  Admiral was on fire today- well done!

AYE!

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Mile High at The Fort

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First off- Cobains to Bonsai for this trady BB.  The beatdown was on point.

A hearty crew began strolling in around 6:20 with headlamps both running and car with much excitement and anticipation.  Plenty of jokes going around as I brought my 2.0 that now towers over me by about 5 inches.  Par for the course.  Dont know if this was Milehigh’s first Q at the Fort but he easily stepped up to the plate.  There were a handful of pre rucks and pre runs from PAX accelerating their #King.  Fishsticks ran all the way from Tom Brady’s back yard which was about 7 miles.

Milehigh took the reigns first and led the PAX on a mosey run around the park and then off campus for a circle of pain with standard issue but equally difficult warm ups.  DORA was the name of his game and MH extended to 4 rounds of 100 merkins, 200 Carolina Dry Docks, 300 Squats, 400 LBC aggregate between your partner.  P1 runs up the grassy cliff, bangs out 5 more merkins and tries not to be a rolling wheel of cheese on the way down.  Festifun (from Rock Hill) came in guns blazing and was big on the #pickupthesix encouragement that #teamHYDE had fallen to #DFL.

Handoff to YHC and with no words really planned have been struck and moved by the acceleration of Mile High in fitness, fellowship and his faith.  7 months in and he’s running the yeti, leading workouts, understanding accountability and seeing the virtues of shield lock.  AYE!

AYG up the hill for a partner series of wheelbarrow, carries then toe lunges and burpee broadjumps #crowdpleaser.

Finished out with 2 teams of tunnel of love and finally seal team situps.  Indian run back to home.

  • Geronimo is F3.  King is locked in, always welcoming and a magnet for anybody
  • No one knows exactly why DOAH wore his reflector vest during the workout.  but he stayed safe, so goal attained.
  • Kernel(14 yo 2.0) took it on the chin well and kept up with his old man despite YHC being able to fit in his pocket
  • Lutifisk is looking lean and mean- aye brother keep up the King/Queen
  • When did we start naming ppl after the bad roads in Fort Mill- Pothole and Asphalt?
  • Tesh kept his shirt on but he was conflicted
  • Finally- those who played in the grass the second half, truly get the original Fort. Skin fungi be damned.

AYE!

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The Hive: Kettlebells, rain, tabata. What could go wrong?

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0505 show up to the hive for prep. Layout cones and other various gear needed.
0510 see cars and trucks and more cars and trucks pulling into parking lot.
0514 Disclaimer and see another truck pull in (its Stang, we start to mosey for warm ups.)
0515 Warmups of various types.
0522 Start a Tabata that has to called out by Q due to speaker not working. ended up being great. I love mumble chatter and it was rolling good this moist morning.
8 stations- 2-3 PAX per station they went as follows.
Goblet Squats
Figure 8s
Shoulder presses with rucksack
Jump Rope
Alternating bicep curls
American Hammers
1 arm KB swings
Alternating hand on KB merkins
0600- Mosey with gear back to COT. The rain really started to pour down.
Prayers and Praises.
AkA- if you don’t know you better ask somebody.
Q Source
prayers for marriages and kids.

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Tabata Time at the Quagmire

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Monday morning and the start of a new business week.  It was finally warm, 64 degrees… and with that warmth comes humidity!  I haven’t been to Quagmire in too long, that standard excuse about passing other AOs to get to another one.  But being invited by Jedi to Q had me up early and ready to go!  It was a welcome sight to see our Weasel Shaker and his merry men show up for ass-kickin’ April as an added bonus.  I’m sure they did not enjoy themselves today.  More coming at the Poopdeck Thursday!

With 17 guys ready to start I gave the disclaimer.  Great to see Meltdown and The Admiral up at it early… (two FNGs from last week!) We started to run…and run…and run.

So we stopped all the way over on the other end of Rivergate, close to the Trulent banking center. We did a circle lap half way to our destination to gather the group back together and not let them pull too far apart.  There were a few PAX begging for it to stop.  Maybe they shouldn’t have pre-ran today?  (You know who you are) But we got to run a few circle laps while the 6 made it in for COP.

COP

IWs – Windmills – Merkins – SSHs – Peter Parkers – Some broga in between some of those.

Evolution #1

Had to grab my speaker that I’d hidden in a bush. Informed the guys we would be doing 10 minutes of Tabata with 20 seconds on 10 seconds off.  Each of these exercises would be done 4 times in a row.

1.  Lunges

2. Ranger Merkins

3. Bombjacks

4. Flutters

5. Burpees

I played some loud rough music to keep the blood flowing during this session.  It was much harder than this write-up sounds.  After we finished, I asked a couple guys to give us an “Apache 10 count”.  Kenyan just brought this back from Rock Hill to his Q at the Deep on Saturday.  The PAX giving the 10 count shares some stuff about himself. Family, who EH’d, how long doing F3, etc.  I really liked that idea and Funhouse, Bones, and Cornhole  got to share.

Mosey to Evolution #2

Long run back behind Home Depot

We sat on the wall while each end would run to the long hall, sprint down it and return.  Then the next PAX 2×2 would go. That took longer than I thought so people’s chair was painful.

Next BTTW 30 count

People Chair with the ends doing 5 jump squats

20 Mike Tyson’s OYO on the wall

BTTW 30 count

People’s chair with 5 Merkins

Only 5 minutes left, moseyed back to COT.

Had 2 minutes to spare some AB Lab to finish the morning.

Announcements: Read your newsletter and check twitter/slack.

Prayers for families and my son who swallowed  a part of a toothpick Sunday that got stuck in his throat.  Hoping there was no more damage internally.  As of Monday night he seems better.

An honor to lead

~Royale

 

 

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The Pillars of Pain

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The AKA Possie was in full effect at the Pantheon this morning.  The cold weather did not deter them from posting on the third consecutive day this month.  We began with a lap around the car pickup line and stopped on the side of the school for some warm-up exercises.

COP

SSH x 25

Imperial Walker x 15

Windmill x 15

Flutter x 15

Plank stretch (Honeymooner, Downward Dog)

Next, we moseyed to the front of the school near the crosswalk.  This portion of the workout was called “Pillars of Pain”. Not a lot of running, just a lot of pain.

First exercise:  Plank shuffle with 10 merkins at each pillar, jog back to the starting line

Second exercise:  Plank shuffle with 10 dips at each pillar, jog back to the starting line

Big lap around soccer field

Third exercise:  Lunge walk with 10 squats at every other pillar, jog back to the starting line

Fourth exercise:  Burpee broad jump to the end of the building, jog back to starting line

Fifth exercise:  Crab walk with 10 LBCs at each pillar, jog back to COT

 

Announcements:

S2S – Jekyll on Q

Q Source

 

Prayers:

Marriages

Injured Pax

 

 

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Fooled!

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The Thang

12 days into spring, in SC, you’d think the gloom would be a perfect time for a run. Not that it wasn’t anything we couldn’t handle, but the 11 PAX that made it to Flight Plan were shocked, shocked I tell you, at the low 30’s temperature accompanied by a constant wind that seemed to come from every direction.

But we carried on with a newly modified River District route that avoids New Gray Rock since traffic has become too heavy. Down Sutton, right on Founders and over to Sterling Heights (which seems to be uphill in both directions), cross over to Harvest Pointe and loop it back the same way.

Announcements:

Canoli Run May 18th at St. Philip Neri – Proceeds sponsoring the Children’s Attention Home.

Praise:

Rebel’s Daughter starting a new job in San Antonio

Strong F3 representation at Christina Memorial 8K and Virtual Run at Alcatraz

Hootie – Running bridge run Saturday; Dungaree Bridge Run AND A Spartan Race!

NMM

I know it was a coincidence, but the slight change in the route, brought about big challenges today. Heading back up Harvest Pointe, the wind hit us dead on. Heading out Sterling Heights was hillier than any of us remembered. But we all made it back. We all agreed we were better for the extra effort the run required of us. So when you have those challenges in your routines, with your family or with your job, are they really worth getting upset about? Maybe just think of them as a windy/rainy day at your AO. Yeah there’s a little more effort, but those are the ones we always remember. Make sure you’re not looking back shaking your head because all you could do was mumble chatter, but you’re looking back smiling because you knew all along you could get through it.

 

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“D-Day”

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3-26-19 Q at the Colosseum: “D-Day”

Normal disclosure and then a Straight Up! style warm-up (you’re gonna get movin’ . . .)

We then divided into 4 groups of personally-assessed fitness levels (no judgments):

a. Just getting restarted

b. I’m making progress, but man do I have a ways to go to meet my goals.

c. I’m not a FNG/newcomer anymore, but I have stagnated and am not at the echelon level yet. It may not be my goal, but I would  like to make a bit more progress.

d. I feel I am close to or already at an Elite fitness level for who God made me at this age. I want to keep pushing myself (some laughs on this one).

From here, I broke the groups generally up into groups of 3.

Theme: Growth

12 “D-Day” Stations. Today’s workout was in honor of my awesome now 12 year old: Yoshi:

Same general scenario throughout the workout:

  1. You are paired up with 2 other PAX. There are 12 stations.
  2. Each PAX takes a turn “leading” to the next station after the previous station has been completed with quality and quantity holding each other accountable. That includes the running pace to the next station and completing the exercises throughout the station.
  3. The “leader” of the next station reads the quote or question on the card and facilitates discussion as each person completes their 3 exercises if the exercise routines permit a discussion.
  4. If you finish an exercise before you transition to the next one at each station or you are waiting on another group to wrap up their station, you are to do “Flying Squirrels” as you wait. If you fail to do this your “leader” (at that station) will have to do 3X what you should have by himself. “Leaders” lead. Groups were asked to keep moving.
  5. If you are waiting on one of your partners to finish their exercise before you can use it (like dumbbells), do flying squirrels while you wait.
  6. You do not have to move to each station in order. Go to the available one as quickly as you can.
  7. If you finish all 12 stations, repeat.
  8. Returned at 5:52 to first bench area to complete 8 mins of Abs.

At Stations: from above do your appropriate group level a/b/c/d depending on which group you are a part of

Station 1:

Discuss your thoughts on this while you workout if your fitness level enables you to. is it right or wrong?

“In this world you’re either growing or you’re dying so get in motion and grow.” – Lou Holtz

“Every moment of one’s existence one is growing into more or retreating into less.” – Norman Mailer

Dip Bar: 8/12/18/36

Squats: 16/22/32/45

Broad jump (both legs at same time): 10/14/20/30

Station 2:

Discuss your thoughts on this while you workout if your fitness level enables you to:

“Progress always involves risk; you can’t progress to second base and also keep your foot on first.” – Christie Mason

The Donut: squeeze each with each hand one of these times: 30/55/70/90

Merkins: 20/34/48/65

Very high knees in place (each knee up is one): 40/60/90/150

Station 3:

Thoughts on C.S. Lewis quote: “Hardships often prepare ordinary people for extraordinary destiny.”

Wall bag squat thruster throws: 12/24/36/48

Step-ups (each leg): 8/12/16/22

Slow motion knees under hips flat back bear crawls: 6/12/16/24

Station 4 (Legs):

When you try to grow, do you write or journal your thoughts, challenges, experiences, . . .?

Box jumps: 10/15/25/40

Bear Crawls (1 full BC is both back legs move forward): 8/12/20/30

Bulgarian squats: 6/10/15/20

Station 5:

In your immediate surroundings during your week, how often do you crave feedback to improve or get better? Is is constantly, some, or not at all?

2/5/8/15 burpees then small sand bag carry 50 yards

Run to “the wall” and go over the wall (carefully) the number of times and run back go the station cone: 2/4/7/10

Plank with right arm high for 30 secs, Plank with left arm high for 30 secs

Station 6:

With regard to your craft, are you constantly pushing yourself to get better at your craft?

Wall squats: 30 secs/50 secs/60 secs/60 secs with one leg straight out for 30 secs each

Derkins: 8/14/22/34

Mountain climbers: 40/60/86/116

Station 7:

Run a lap at a ___% sprint: 30/50/75/90%

Station 8:

Are you one to set lofty goals, obtainable goals, or rarely set goals?

Run to behind the school to run hills: 2/5/7/12

Station 9:

Is this speaking to you today? “Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy

Large sand bag carry: Walk/run 30 yards/50 yards/75 yards/125 yards

Kettlebell swings: 15/20/26/42

10 forward lunges then plank hold until KB reps are done

Station 10:

Thoughts on this quote? “If we’re growing, we’re always going to be out of our comfort zone.” – John Maxwell

Alligator walks: 10/20/30/40

Bomb jacks: 8/14/20/30

Bucket carry: Walk/run 30 yards/50 yards/75 yards/125 yards

Station 11:

Thoughts on this quote? “All the concepts about stepping out of your comfort zone mean nothing until you decide that your essential purpose, vision and goals are more important than your self-imposed limitations.” – Robert White

Curls (don’t change the weight): 8/12/16/22

Reverse Lunges (1 leg is one rep): 14/20/28/50

The worst merkin ever: 1 Wide-armed merkin, 1 standard, 1 diamond, burpee up and then down, burpee kick-out (each direction once), 1 ply-clap merkin: 1/3/5/9

Station 12:

Sprints from cone to your car and touch the back wheel and go back to cone: 2/4/5/8

8 mins Abs:

60 secs each:

Figure 8’s

Tuck Planks

Rest 30 secs

60 secs each:

Cross Hop Planks

Scissor “V” ups

30 secs:

21 Crunch

Rest 30 secs.

60 secs each:

Upper Circle Crunches -left

Upper Circle Crunches -right

 

COT: Announcement, PRAISES-GOOD ONES!, Prayers, Send off

Thank you Jekyll for allowing me to lead.  Lots of fun, men. Thank you for joining me.

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Breaking Patterns

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What a great morning for a run. Low 50’s, no wind and 20 PAX for a post P200 Monday. Up in the rotation today was the newest member of the Flight Plan plans, “Loops of Choice.” They include a 2.5 mile loop that goes over the walking trail at the end of YMCA parking lot, out 6th Baxter, up Sutton and back to Starbucks. And a 1.5 mile loop that goes down market, comes up Sutton and back to Starbucks. Modify as necessary, find a running buddy, have some fellowship, attend COT, check the box.

Flight Plan is an AO that’s predictable. Because of safety, we stay on the north side of 77. We have 4 routes and run each one, once per month. Today’s route emphasizes, (maybe represents is a better word) those circles we find ourselves in. Don’t get me wrong, the workout is beneficial. And I love the sense of accomplishment of conquering the long climb up Sutton (twice) in the gloom. However, the round and round is indicative of what can become of us as men.

But F3 is there to break those patterns. In COT we were reminded of that by two very strong PAX. Pusher (along w/ Twister & Change Order) who has taken the monumental task of leading Q-source. The weekly study of how this group can shape lives, of not just ourselves, but our families and community. If you’re not involved, you’re missing out. If you’ve been going, you know what I’m talking about. The added support outside of fellowship of the gloom, is great.

The other PAX is Stang. What happens when something throws us off these loops we find so comfortable. Something devastating or tragic.  Or what if we struggle just to stay upright on the loops but don’t feel like we can tell anyone so we use other outlets to hide the burden?  Stang is going to lead the discussion on these topics Wednesday at The Tomahawk (Doby’s Bridge Elementary – Kettle Bell). The last 15 minutes of the workout will be a stretching session with discussion on these heavy topics. Things we need to be able to share and discuss if we are going to be the leaders we need to be.

It’s great to see these HIMs pushing us past the 1st F.

Annoucments:

  • See Above
  • Cristina Latini Memorial 8K – Saturday March 30th – Clown Cars leaving Baxter Starbucks at 7:00 for Huntersville or Virtual run 6:30 at Alcatraz
  • Cake Boss 40 Day Challenge – On going

Prayers and Praises

  • Rebel’s daughter getting her first real job
  • The safe return of all the PAX who ran the P200

Welcome FNG – Seuss! (EH’d by Cake Boss)

See you in the gloom!

Boeheim

 

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Clear & Crisp P200 Tune Up

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What a great morning to get out in The Fort for a little jog around Wally World. Attendance is strong lately with all of the P200 training and the handful of (almost) only running PAX. There’s a pace and a buddy for everyone when the crowd is this size for a running workout.

The Thang:

Wally World – A Flight Plan original wrapping around a shopping mecca and the back road for two of Fort Mills finest learning institutions. All kinds of opportunities to modify distance and incline. So if you were well rested, take that Dave Gibson Hill. If you had too much for St. Patty’s day, easy out and back to WW entrance. It was a glorious morning to be reminded how lucky we are to have our brotherhood and inhale that late winter frosty air.

COT/Announcements

Jekyll took the lead at COT. Reminding us to support our brother Olive and The Christina Latini Memorial 8K on March 30th. Sign ups right now are lower than last year. Let’s get the word out not just to the PAX but to everyone we know. Olive has taken the worst of situations and grown it into a lasting tribute. Something that he has made easy for us to be a part of. He’s done all the heavy lifting and we can claim a little bit of pride simply by doing something we already do, run a little bit. If you can’t make the actual run in Huntersville or the virtual one set up by Change Order at Alcatraz, then still donate. You will be smiling all day after you do (Christina Latini Memorial 8K) Thanks for the reminder Jekyll

Paryers:

Lift up Funhouse’s brother Scott . He’s going through major life changes today; new home for himself as he starts the painful process of a divorce. He will need the strength of Sky Q so be sure to add Scott to your prayers.

Help Hootie as he travels this week. He asks that we lift his M & kids in prayer as they work through the week while he’s gone. The life work balance is hard on everyone. Supporting each PAX with fellowship and prayer will get us through.

 

NMM:

A COT this large can be tough for me. I don’t hear well (Funhouse & Pusher excepted) and can’t wear my hearing aids while running. The sweat makes them shut down. I miss a lot of the jokes and camaraderie that goes on. But the energy that comes from the circle is real. Just like the workout, it doesn’t matter if you’re wide awake or struggled just to make it back, there’s something in there for everyone. Take these jokes, causes, praises and prayers to heart. Think about them as you go through your day. Give them the extra prayer they need or the smile/laugh to yourself they bring to your soul.  And know there’s more waiting for you tomorrow when you need it all over again.

Boeheim

Aye!

 

 

 

 

 

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