Tag: Backdraft

The Ranch

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Disclaimer

Mosey around parking lot doing various dynamic stretches/warm ups.

Circle up for warm ups- 20 SSHs, 10 merkins, 10 peter parkers, 10 Morakin night clubs.

Mosey to picnic benches 10 step ups, 10 dips, 10 single leg squats (each Leg), 10 derkins, hold plank for the 6 to finish. Drop to 9 the next set until we get to 1.

Mosey to playground- 5 strict pull ups 10 in and out ab crunches on the swings. drop 1 rep on each pull up until you get to 1.

Mosey to middle school parking lot partner up. run 1 lap opposite direction from partner half way do 10 alternating push up and clap. Run other half 1 partner chair sit while partner does 10 air squats. repeat 2 sets.

Mosey to middle school wall. 15 Balls to wall peter parkers 20 second wall sit. 10 balls to wall peter parkers 10 second wall sit.

Mosey to front of school same partners wheel barrow 1 partner to end switch and go back.

Mosey to COT.

Announcements- fast 5, family ruck

Prayers and praises- Our country ( the people and the natural disasters going on), PAX looking for work, families.

 

 

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7

5 Year Anniversary Convergence BB

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Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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Special Appearance by Thin Mint and Some SOB’s at The Coop!

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Thank you to Thin Mint for pushing himself (and all of us) out of our comfort zones this morning at the Coop.  Great to see the SOB’s present and we need to get together again soon.  Below is the Backblast from Thin Mint. – SugarBug

12 indistinguishable blobs showed up in the 0515 darkness of Nation Ford HS for this SOB’s first Q in The Fort. The next 45 minutes went a little something like this.

The Warm-Up
-Disclaimer
-Imperial Walker x10 IC
-Low Slow Squat x15 IC
-Arm Circles IC (5 small fwd, 5 small back, 5 big back, 5 big fwd)
-Low Slow Merkin x10 IC
-Alternating Leg Lift (from 6 inches) x10 IC

The Thang
Mosey over to the band lot and line up at the goal line for:
-Bear Crawl Burpees – start your burpee (drop, do the pushup), at the top of the pushup bear crawl 5 yards to the next line, finish your burpee (stand up, jump), repeat for 50 yards, sprint to the end
-Return by Lunge Walk 10 yards, Broad Jump 5 yards, repeat to the end

Mosey down to the launch lot and grab a partner for partner suicides:
-5 partner derkins each
-Sprint opposite directions to end of lot, round 1 island, meet back near the middle 1 row from where we started
-10 handslap merkins
-Run back the way you came to the start
-Repeat but go up 2 islands to the 2 nd row, repeat to 3 rd row, 4 th row, 5 th row (for some)

Head to the JROTC building and form groups of 3 for grinders:
-P1 at pull-up bars –1 pull up, 4 hand position changes (if possible, just pull ups if not), repeat
-P2 at bottom of hill – double merkin burpees
-P3 runs from bottom of hill to the top, relieves P1 who runs down to relieve P2, etc.
-Continue until each person has done pull-ups 3 times

Couple minutes of Mary
Plank abreast facing up the hill
Low slow merkins x10 IC
On your belly, wait for GO
AYG uphill to Stop sign, mosey back to launch for COT

Announcements

-Invergence on September 29 th . https://f3thefort.com/2017/08/30/pre-blast- f3-the- fort-5th- year-invergence/
-Convergence on September 30 th , 0700, Nation Ford HS. All other AOs will be closed on the 30 th . https://f3thefort.com/2017/08/29/5-year- convergence-fng- challenge-preblast/
-Following the convergence, help needed to install pull-up bars at Children’s Attention Home. A few more PAX needed to help dig holes and put up the posts and bars. Contact Chicken Wing for more info or to HC. https://f3thefort.com/2017/09/11/childrens-attention- home-workday/

Prayer Requests
-Forgot to do this — not a regular thing for us SOBs but maybe it should be.

Moleskin
YHC tried not to get lost or to faceplant as we moseyed up towards the band practice lot. Nation Ford HS is pretty dark first thing in the morning. I tried to take out Photo Bomb twice by making unannounced sharp turns, but he was too quick on his feet so we warmed up instead. Thankfully the lights came on in the parking lot for the partner suicides or things could have gotten ugly. Have only visited this AO twice (last week and this week), but I can confirm that everyone comes to work hard. Heard your typical mumblechatter this morning, especially on the call for double merkin burpees, but saw every man in attendance pushing hard and getting uncomfortable. Dark Helmet summed things up pretty nicely before the workout when he stated that he knows he CAN modify, but then he looks around at everyone else pushing through and would rather puke today than let up. Beauty of F3 right there. Don’t get me wrong – modify to avoid injury, but not to avoid discomfort. On the other side of uncomfortable things is where each and every one of us finds a better version of ourselves. It’s obvious when you say it (get outside your comfort zone, duh) — but it’s far too easy to forget in the moment. The more we can learn to embrace uncomfortable situations in the gloom with a push from our brothers the more we will find ourselves embracing (or even running headlong at) the everyday discomforts (making that call, having that talk with your M, punishing your 2.0 even when they make the puppy dog eyes) that threaten to force us all into complacency. Or, maybe Dark Helmet was just regretting his choice of a Gordita Supreme at Taco Bell last night. Really enjoyed working out with the men of The Fort this morning and getting pushed by some new faces (especially Backdraft who is one sneaky fast dude). Thanks to Haggis, Fahvra and Fallout for leaving their usual routines to come out to The Coop. Haggis is soon to be a Springfield resident so keep an eye out for him at an AO near you (if he can drag himself off the trails of Anne Springs that is). Very much appreciate the invite from Sugar Bug to lead. YHC definitely plans to visit more often.

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And, yes, we ran

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The Thing:

We had 4 or 5 in prep for Ragnar head out on the trails. Most everyone else headed to Wally  World. Flat Tire reminded the Pax to pickup relief supplies while at Walmart for the team headed to Florida. Our prayers are with them and the people they will touch while helping out in the disaster area.

COT:

We finished up with a ball of man.

Prayers and Praises – All kinds of praises and prayers today. Family, marriage, health, Irma, the F3 Columbia mission team diverted to Florida, kids in school, etc…

It was a pleasure running with these guys!

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Everything must change

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On yet another morning of summer swelter, 8 pax posted to Block Party to wring out the impurities in the body and refresh the mind for a new day.

The Thang

Warm up run 1/2 way around path

COP — SSHs, Squats, Mtn climbers, Merkins, windmills, hillbilly walkers, IWs

Mosey back to path

Drill bit w/ 10 Burpees OYO at each post

Mosey to playground

Plank jack x10

Shoulder taps x10

Pull-ups x10 OYO

Plank jack x10

Shoulder taps x10

Pull-ups x10 OYO

Plank jack x10

Shoulder taps x10

Run the path back to COT area

Circle up for some pass the hat Mary — Dollies, American Hammer, Freddie Mercury’s

COT

NMM

Happy to have Uncle Sam back amid the pax!  Sounds like he will be sharing community and pain with us for 9+ months.  Paired with FNG/Mayflower from Portugal at Flight Plan the day before, the week started off with quite an international flavor.

Solid #Respect showing on this morning, with 50% of the pax tipping the solar calendar at 50+ revolutions.  Keep it up men!  You’re as young today as you’re ever going to be!

It was great to see some fresh faces in the form of Spitz, Backdraft and Bridgegate this AM.  These two veterans put it out there through the good and bad today –  very little mumble chatter among pain and sweat.  They were all business in the best possible way.

The theme for the day was about Change, taken from a quote I saw in a presentation at a recent conference.  The quote, from the novel The Leopard is “For things to remain the same, everything must change.”  This quote has stuck with me for days, leading me to dwell on the fact that everything is in a constant state of change.  If I don’t respond to the changes around me, if I don’t adapt to changing circumstances out of either fear of the unknown future or satisfaction with the present, I will find myself left behind and left out.

One of the best things about F3 is the constant state of change that we all experience.  Different AOs, Qs, exercises, paces, messages, weather, gear, prayers/praises, etc.  I don’t think there is anything about change that scares this group, when put into the context of F3.  What about the other areas of your life?  What would it be like to embrace change in all areas besides the Gloom?

Always a privilege to lead the pax.  Thanks for making it real  this AM.

 

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5 Year Convergence + FNG Challenge PreBlast

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On September 26th, The Fort celebrates 5 years of invigorating male leadership in the Fort Mill community. To commemorate this occasion, we are pulling together the PAX of Fort Mill to a 1st F Convergence on Saturday, September 30th at 0700 at Nations Ford HS.

Join us on September 30th as we come together to celebrate this HUGE milestone. There will be 5 different workout options to accommodate PAX and every level. You have no excuses.

Also, with the time of year (weather + vacations are over), weekend date, late start time, workout options, and away Clemson & USC games, this is the PERFECT STORM for EH’ing FNGs. Add in the general excitement that a convergence generates and the conditions could not be more perfect. That said, we’re setting a goal of 20 FNGs. That’s roughly 1 FNG for every 20 PAX…we can do this…easily.

Here’s the Plan:

WHAT: Ruck

  • Q: Trucker
  • Time: 0700

WHAT: Bootcamp

  • Q: Royale
  • Time: 0700

WHAT: Run

  • Q: Birdcage
  • Time: 0700

WHAT: Black Diamond Bootcamp

  • Q: Backdraft
  • Time: 0700

WHAT: Moderate Bootcamp

  • Q: Short Sale
  • Time: 0700

Let’s celebrate the last 5 years of impacting this community and many more years to come!

Ginsu

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Getting Old-School, Around The School

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While YHC has posted to TheRanch a number of times, it’s been a while, and this was possibly the first time Q’ing there (according to my Evernote Weinke folder).  I arrived a bit earlier than usual to confirm a few geographic details that Google Maps and my memory were shaky on.  Already there was Straight Up, getting some stretches in, and What-Did’s empty car, as he was out for a pre-run.

Shortly after, What-Did and the rest of the pax rolled in, and at 0515 the disclaimer was given.

  • 25 SSH
  • Mosey clockwise around school, 1/4 of the way
  • Variety of warm-up exercises (in no particular order)
    • Mountain climbers
    • Butt Kickers
    • High-Knees
    • Imperial Walkers
    • Shuffle Left/Right
    • Windmills
    • Karaoke
    • Run-stance-switch squats
    • Run Backwards
    • Mountain Climbers

Found a wall for People’s chair.  Pax, one at a time, bear crawled “down the line”.
Repeat with crab-walks

Ran around back of middle school to car-rider drop-off driveway.  Found some grass for under-over railroad tracks (until we ran out of grass).

Ran around the driveway to the bottom of the hill (that leads up to the upper part of the driveway) for a Jacob’s Ladder (7) – Morning Wood at the top, Burpees at the bottom.

Continue mosey around the school to a nice piece of grass not far from the shovel flag for traditional Jack Webb (1:4 ratio, to 10).

Finish with some Mary:

  • Flutters
  • American Hammers
  • Chop-sticks

TIme’s up.  Head to COT.

Thanks to Backdraft for allowing me to Q.  I look forward to hopefully being a regular on the schedule.  Great work by all pax this morning for a pretty traditional beating.  Until next time…

-old bay

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Little bit of Shoulders at Colosseum

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It was a dark and stormy night, but that didn’t deter 14 pax from giving the face palm to the #fartsack.  No FNGs were presesnt and a less than flawless disclaimer delivered.

The Thang:

Mosey to lot past the dumsters for COP – SSHx25, IWx15, Low Slow Squatsx15, Merkins x 10, Windmillsx10,

Divide pax into two circles:  First round – Wave Merkins 1-5 count.  Second round – Wave Squats (Crowd Pleaser) 10-8 count.

Mosey to playground and remember your group from the circles.  3 sets of 10 pullups, 3sets of 20 swing crunches.  Flap jacking between the two

Quick mosey to Brick Wall – 3 sets of 10 muscle ups, with Morrochain Night Clubsx15 in between.

Mosey to front of middle school –  10 Burpees, 10 Step Ups (each leg), 10 CDDs – run a lap of the dropoff loop.  Repeat the 3 exercises but drop a rep each round.  Several speed demons made it to 7 reps (4 rounds).  Most made it to 8 reps (3 rounds)

3MOM – LBCs, 6″, Slow Freddie Mercuries, ‘Merican Hammers

NMM: After an eventful night where thunderstorms tripped my smoke alarms, woke up my 2.1 a couple of times, and a canine with GI issues, I was worried I would sleep through my alarm.  Most pax can relate to nights like this but knowing I was the Q and had other pax needing a lift, I was ready to roll at 4:45.  I love the accountability of this group.  Everyone pushed themselves this morning.  Great work Men!

Lots of announcements so read your newsletters.

Get after it today!

STH

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The Colosseum 2017.31

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This was an impromptu Q that I had forgotten I committed to while Seacrest was in charge, but I love to Q, so being reminded the night before made me a little happy (in my pants).  When training I like to focus on “tactical” strength or “functional” strength.  This means that you may be able to use the strength and endurance you cultivate during one of my workouts.  Today I covered picking up a lifeless body.

Mosey to basketball lot for warmup (simply for space reasons):  SSH, hillbilly walkers, windmills

Mosey to the bottom of the entrance hill and partner up for the main event:
10x Superman Squats (aka, squat picking up your partner from sitting to standing)
20x Jump squats
30ish Lunge walk holds then sprint to top of hill
Rinse and Repeat

Mosey to wall by the flag for 4 minutes of holds
6 in & B2W (you and partner alternate when one fails)

Mosey to half wall around back for quick dora, 100 Merkins, 200 LBCs, 300 squats
Start at edge of lot then run to wall do one muscle up and run back.

Last,  4 minutes of hold
Protractor 10deg & Support position on wall (alternate on failure)

And that’s all she wrote.  This was  a lot of fun.  Prayers and announcements.  Prayers for the guys at VC Summer that were told to go home (which suddenly got a lot more personal).  Prayers for the #Give2Give campaign and the hope that we may reach more guys and improve the quality of life for the Sadclowns that know no better.

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Once again, ya never know with Straight Up!

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Qing is Fun! 

Straight Up! at the Ranch hangin’ with ya. Below is the fun we had!

I missed a 6-29 Q date due to injury so I did a throwback to June 2017 where our theme was Faith.

  1. Disclosure mentioned
    1. No FNGs
    2. Theme: Faith
    3. First thought on faith today:
      1. “It is never a question with any of us of faith or no faith; the question is always in what or whom do we put our faith.” – Author unknown.
    4. A head’s up that we will have partners today and teams
      1. Find a partner of (hopeful) equal athletic ability
    5. During warmup, asked partner:
      1. What do you do?
      2. If you were not working, how would you prefer to spend your time?
    6. Divided all partner groups up into 2 teams: Team Trust and Team Faith

II. Groups – 2 lines

Mosey around close circle with some high knees, side shuffles, figure 8s, toy soldiers.

Butt kickers

Side Shuffles

III. Circled up by Springfield Elementary playground to:

(The next exercise is . . ./Starting Positions . . /Move!/Pause/In Cadence/Pause/Exercise / Recover)

Seal Jacks – 19X

Slo Mo Squats with toe raise – 17X

Parker Peters – 15X

Slow Single Merkins with alternating “Straight Up!” hand & foot raise – 5X

Ab Bigoda (Slo Mo Windmill) – 11X

Slow Carolina Dry Docks – 13X

(Fast) Peter Parker – 17X

Partner hamstring stretch (careful, careful)

III. First Segment: Mosey around Springfield school

A. Mini-competitions

(Did 1/2 SSHs or imaginary towel hop while we waited for our partner and others to finish each exercise)

The Hill: Bear crawl half way up the hill, then

Backwards run to end of circle

High knees up the next (smaller) hill

Wall games:

How many can you do? (pushing your partner)

1. Merkin then touch wall in plank position with one arm, another merkin, then other arm; go to failure; How many did you do vs. your partner?

2. Single leg wall squat each leg for max time; (challenge your partner)!

3. Partner’s People Chair (Partner squats-you are not using a wall but the back of your partner); hold for 45 seconds

“The issue of faith is not so much whether we believe in God, but whether we believe the God we believe in.” R.C Sproul

2 group lines mosey together to hop-scotch squares doing high knees:

Hop-scotch games: (While you are waiting for your turn 1/2 SSHs. After you finish your challenge, move out of the way and do 1/2 SSHs or towel hop until your partner is finished).

Key question: Will you challenge your partner?

  1. Broad jump to the end race
  2. Non-dominant 1 legged hop back race
  3. Race: Backward bear crawl for one block, then high knee and high arm backward run, then backward bear crawl, then backward run, rotating until completed

“Faith is seeing light with your heart when all your eyes see is darkness.”

2 group lines mosey together toward playground:

1. “Skip like a child” for 100 yards

2. Indian Runs: Back to front (somewhat race the other team)

At playground:

  1. Pull up challenge with your partner – Round 1
    1. Max reps good form, legs straight, no cheating

2. The “Burnkin” (new exercise; gotta be there to experience it!) Round 1 –  2 warm-up, then first to 6 between partners

3. Back to pull up challenge Round 2

4. The “Burnkin” – Round 2 – first to 6

5. Back to pull up challenge Round 3

2 group lines mosey together to dumpsters and speed hump:

Sprint challenge vs. your partner:

  1. Sprint #1 to end of soccer field but on pavement next to it
  2. Turn left and walk 25 steps to rest; hang out in plank position after the 25 steps
  3. Sprint #2 to soccer field goal area closer to our parked cars
  4. Did SSHs as we waited for everyone else

Field Work:

Team Trust: passed the 30 lb kettle bell alternating sides twisting to pass it to your teammate behind you. Run to the back of the line when you finish your turn. Each person has to do it 2X. Do Squats while you are waiting in line.

Team Faith: Kick-thru burpees until Team Trust was done.

Once Team Trust was finished: immediate switch

OYO max set Clerkins

Mosey to COT

III. COT

A. I encouraged the PAX to have faith in something to build your character. Explained a bit about my faith.

A man is what he believes.

As we reflect back on what we may have learned last month in our journey in understanding Faith better or increasing our faith, I pray that God has blessed you in your own adventure.

B. Announcements

    1. Whetstone – consider getting involved;
    2. Praises – we are blessed.
    3. Prayer requests.
    4. From Brigid of Gael:

I arise today

Through a mighty strength:

God’s power to guide me,

God’s might to uphold me,

God’s eyes to watch over me;

God’s ear to hear me,

God’s word to give me speech,

God’s hand to guard me,

God’s way to lie before me,

God’s shield to shelter me,

God’s host to secure me.

Lord, we thank you that for all who call on You in true faith, earnestly from the heart, will certainly be heard, and will receive what they have asked and desired. Amen.

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