Tag: Band Camp

Acceleration Through Consistency

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COP/Warm Up

Lap around lot to warm up. YHC played Christmas tunes today.

SSH

Moroccan Night Clubs

Low Slow Squats

Slow Windmills

Round 1

20 KB Swings

20 Shoulder Press

20 Around the World

Method of Travel: Bear Crawl/KB Drag to next line of spaces, rinse/repeat out and back

Round 2

10 Merkins w/Hand on Bell

10 Halos

10 Skull Crushers (The halo/tricep combo got real hard real quick)

Method of Travel: Lunge Walk w/Bell to next line of spaces, rinse/repeat out and back 

Round 3 

5 Burpee Snatches

5 One Arm Curls (Both sides)

5 One Legged RDL’s (Both Sides)

Method of Travel: Crab Walk w/Bell to next line of spaces, rinse/repeat out and back

Finisher/Mary

High Plank/Drag Bell Left/Right 10 times.

Mosey back to COT, 18 flutter kicks w/press as the boot campers rolled back in.

Complete

 

NMM

YHC gave a quick message to the PAX about how this weinke was mostly copied by a Fishsticks burner in October. The idea was that we as a group constantly focus on the next big thing or the hardest movement combo to spice things up. While that makes us better in a way, getting stronger at things we’ve done in the past is another way to accelerate. Focus on what you’re good at and master it. We won’t always benefit from doing the next big thing.

YHC played a song this morning during the warmup by Straight No Chaser (which as Wegmans put it is like “Music ADHD”). This song is a fantastic medley, but it shows what putting too much into something can do to the flow of things and the overall effectiveness.

 

Announcments

Dam to Damn Bar 10K Jan 30th. Sign up!

Slash will be buying rounds at Amor Artis after Stangs Fort Mill Golf Tournament this weekend.

 

Prayers/Praises

Mills’ family via Drop Thrill

Splinter is donating a kidney to a friend in need

3D’s surgery

Praises for health 

Praises for our kids and their joy that is so visible

 

Thanks for the opportunity to lead, 3D. YHC is always ready.

Punch List out.

 

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4

Expect the Unexpected

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As the first Q to kickoff the Block Party December to Remember, I knew I had a huge shoe to fill seeing the lineup Bobber scheduled. So I figured I had to take a page out of my Yinzer’s Q book and do something that I am not a fan of – burpees. If you have ever posted to one of my Q’s, you know there will be plenty of merkins and pull-ups, but not burpees nor running. Well, expect the unexpected.

I pulled in to the parking lot with some ideas, but no Weinke. When I mentioned this as we were standing around waiting for 05:15 start, you could imagine the mumble chatter!

So the Thang:

Was about to mossy when I called a Switzer and circled up for some stretching, then we mossy to Hobo parking lot for a little bit of COP. Low slooowww squats, merkins, and OH claps. Lines up at dumpster and for 5 rounds: 5 burpees, 10 squats, 15 merkins, run to Main Street Gazebo and back and rinse and repeat. Tesh was on round 5 when most PAX were on round 3…but his shirt was still on so maybe that slowed him down.

Mossy to “The Hill”. I figured most of the PAX won’t travel west of the Peach Stand on a Saturday to experience #BAOPS, so why not bring it to them! NUR up the hill and perform 1 burpee. Run down the hill, 10 LBCs. NUR up to 2 burpees, run down to 20 LBCs. NUR up to 3 burpees, run down to 30 LBCs. NUR up to 4 burpees, run down to 40 LBCs. NUR up to 5 burpees, run down to 50 LBCs.

Run to the park across from Main Street/160 intersection. 10 merkins, run up the stairs to the Xmas tree for 20 Freddie Mercury’s. Run back. Rinse and repeat by adding 5 additional reps at each end, with running the stairs in between. I realized I still had 8 minutes, so went back down the ladder to 15 merkins then 10 merkins with runnign the stairs in between each set with Freddies at the tree.

There is a snippet of what you  would experience at #BAOPS @ Alcatraz. Fill up your gas tank, get your M’s approval, and get your passport stamp some Saturday at #BAOPS – YOU WON’T REGRET IT

Thanks for the opportunity to lead!

Prayers go to Splinter’, Bobber, Trucker, and more recently Orange Crush son!

Trucker

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Grateful without being complacent

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14 Total PAX – 9 split off to run with Dark Helmet. See his well-written and coherent backblast for report. 🙂

Warmup
Round the world
SSH
Good Morning
Arm Circles
Some Burpees interspersed

The Thang:

20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey

20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings

20 Flutters bell held overhead
10 KB Swings
20 Flutters bell held overhead
15 KB Swings
20 Flutters bell held overhead
20 KB Swings
20 Flutters bell held overhead
25 KB Swings
Short mosey

20 Cossack Squats – no bell
10 KB Swings
20 Cossack Squats
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats
25 KB Swings

Short message on my struggles with Gratitude vs. Complacency
Grateful that I’d already Qed this workout (and had a lot of the backblast written), but we don’t want to remain complacent. So let’s tack on 20 more of each.
I also thought repeating the Weinke was a metaphor for doing the same thing again, but not remaining complacent.

Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Flutters bell overhead
20 Cossack Squats
20 Kettle Bell Swings (As Dark Helmet and crew arrived back. He then hollered that it was 0600 when it was really 0559 because he wanted to read: https://dailystoic.com/no-one-escapes-this-law/. Which, in his defense, was worth listening to and is certainly worth reading.)

COT

Prayers for:
Those dealing with the emotional struggles that the holidays can bring
Those dealing with the COVID-related struggles that these holidays are bringing
3D’s upcoming surgery
Prayers that God will make us equal to the tasks set before us.

Grateful for the opportunity to lead and the PAX that showed up. Thanks 3D for the invite.

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Stealing from Metro

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11 PAX on a crisp November morning

YHC got some influence one from one of the few backblasts written at F3-Metro’s Combine (Kettlebell and Sprinting) AO.

Warm-up
Run a big lap with unnecessary looping
Plank
– shoulder tap
– yoga
– mountain climber
– yoga
– peter parker
– yoga
– parker peter
Imperial Walker
Hillbilly Walker

Move with bells to parking lot
Line up from one island facing another

Ladder:

  • 5 manmakers
    -bear crawl to the next island and back
    KB Swings for the six
  • 5 manmakers
    5 goblet squats in cadence
    -bear crawl to the next island and back
    KB Swings for the six
  • 5 manmakers
    5 goblet squats in cadence
    10 upright rows in cadence
    -crawl bear to the next island and back
    KB Swings for the six
  • 5 manmakers
    5 goblet squats in cadence
    10 upright rows in cadence
    10 overhead presses in cadence

Move with bells to the farthest parking lot
Line up between one set of lights facing the other
We did an exercise with the bells and then sprinted to the other set of lights. At the other end, we did a descending count of merkins and sprinted back to our bells. So:

10 Merkins/Sprint/10 Alternating Lunges in cadence/Sprint back
9 Merkins / 5R & 5L Single Legged Dead-lifts
8 Merkins / 10 Sumo Squats
7 Merkins / 5 Manmakers, then 5 more
6 Merkins / 5R & 5L Snatches
5 Merkins / 5R & 5L Single arm overhead press
4 Merkins / 5 Lawnmower pulls each side, then 5 more, then 5 more
3 Merkins / 5 Goblet Squats in cadence
2 Merkins / 10 Swings
1 Merkin / 10 Overhead Presses

Move with bell back to COT

Flutters with press
Seated Yoga until 0600

Prayers:
Fathers that have passed recently
Those battling illness (COVID, Cancer)

NMM:
I sat on this backblast a bit and have lost my steam on a message. I remember an idea of checking in with your word of the year and how much of a struggle this year has been.

My word was Input. And I’ve been letting the world decide what my mental input is more often than deciding myself. There’s still days in the year left to get better…so let’s go work on it.

—
Band Camp dismissed

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Douangdara

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11 men posted at Honey Bader on a cool damp morning.
Disclaimer given and we were off with a mosey run (side shuffles, high knees, toy soldiers included)
Circle up for the WARMUP
SSH (12x I/C)
Windmills (12x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (12x I/C)
Low Slow Squats (12x I/C)
Arm Circles (12x I/C)
Peter Parkers (12x I/C)
Plank Stretches (12x I/C)

Run to school entrance
Plank
Read the account of the 31 US soldiers killed in the Extortion 17 Chinook helicopter shot down in Afghanistan (copied below).

Bench work
Derkins (17)
Step ups (20)
Dips (17)
Butt touch squats (17)
Incline Merkins (20)
Calf raises (17)
Leg lifts, grab post (17)

Run to pull up bars
Pull up routine:
Regular pull up (8)
Switch grip (6 and 6)
Toes to bar (11)

All pax grab a cinder block go to street
All pax Plank
Read hero story of 1st class Petty Officer John Douangdara, 26, and his Military Working Dog Bart (copied below)
Relay/block routine #1
Run to distance #1, run back to start
Blocks: do 13 curls, 13 squats (13+13=26)
Run to distance #2, run back to start
Blocks: do 13 curls, 13 squats
Run to distance #3, run back to start
Blocks: do 13 curls, 13 squats

Flutter for six, with block

Relay/block routine #2
Crawl Bear to distance #1, run back to start
Blocks: do 13 OH Press, 13 KB swings
Crawl Bear to distance #2, run back to start
Blocks: do 13 OH Press, 13 KB swings
Crawl Bear to distance #3, run back to start
Blocks: do 13 OH Press, 13 KB swings
Flutter w/ block for six,
Return blocks

Pull up routine again:
Regular pull up (8)
Switch grip (6 and 6)
Toes to bar (11)

To the street, a little mary to collect everyone:
Gas pumpers,
American Hammers

Run suicides to three cones.

Run to shovel flag.
Mary: Freddie Mercuries, Mountain Climbers, LBCs

Fini, COT
TWO FNG’s!  first is “Poppins” (a chimney sweep) EH’d by Refugee, and “Yeti” (2.0 of Sasquatch).

Take Aways: Need lights for the cones to see better in the dark.

Extortion 17
On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to support the 75th Ranger regiment that had secured an insurgent compound and were tracking down fleeing enemy militants.

As the chinook approached the landing zone, two enemy fighters ran out of a building and launched rocket propelled grenades. The first round missed the helicopter, but the second struck its rear roto blade. The resulting explosion caused a disastrous imbalance and tore the chinook apart. The helicopter spun out of control and crashed. There were no survivors.
The loss of 31 us military service members was devastating singular loss. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.

In past Honey Badger workouts, I have chosen other Extortion 17 members to honor: Snr CPO Kraig Vickers; CPO Stephen M Mills; Specialist Spencer Duncan; Senior Chief Petty Officer Heath Robinson

Today we honor:
Petty Officer 1st Class John Douangdara, and military working dog Bart
John (nick named “Jet Li”) Douangdara was born on December 29, 1984, in Sioux City, Iowa. He enlisted in the U.S. Navy on February 15, 2002, and served at posts in the US, Europe and Iraq. In 2008 John became an Assault dog handler and deployed multiple times to Afghanistan to support SEAL team operations; and was the lead dog handler for SEAL team six. John and One of his dogs, toby, saved the lives of six Canadian service members, where unfortunately his dog died of injuries received in the actions. Later, both john and his dog received honors from the Canadian military for their actions.
On Aug 6 2011 1st class PO Douangdara (aged 26)  and his military working dog Bart were killed in the extortion 17 chinook crash from being shot down by enemy fire.
John is survived by his parents and four brothers and sisters.
Today There is a dog park named after John in Sioux City Iowa. John is laid to rest in Arlington National Cemetery and was posthumously awarded the Bronze Star with Valor, and the Purple Heart.

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Demerits

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5 PAX at 0515, no rain

Moseyed up past the stadium
Found the new handicapped parking lot

COP:
Yoga
Shoulder Taps
Yoga
Monkey Humpers

Mosey towards the admin parking lot
Mike Tysons on the islands bear crawl between

Mosey to the Annex building
Dips in cadence on benches
Burpees on the ground OYO
Alternating 11/1, 10/2, 9/3, 8/4, 7/5

Mosey to pull-up bars
Now it started to rain

2 groups: one on the ground, one on the bars

I called up and down at random intervals to keep PAX from using momentum.

Round 1: pullups and merkins (flip groups and repeat)
Round 2: squats and toe touches (flip)
Round 3: pullups and merkins (flip)
Round 4: squats and toe touches (flip)
Round 5: pullups and merkins (flip)

We did roughly 5 pull-ups or toe touches to the bar each time

Mosey back to the benches
Dips in cadence on benches
Burpees on the ground
Alternating: 6/6, 5/7, 4/8, 3/9
Rain let up

Mosey back to COT

Flutters till 0600

NMM:
Reading the book How Ike Led written by his granddaughter.

Mentions the Q-source idea of taking the blame and passing the praise with a speech President Eisenhower never had to give. Also talks about he was in the lower half of his class at West Point on demerits, because he was NOT a follower in a leader’s clothes.

Something to think about…

COT:
Prayers for marriage, our country, Bodywash’s upcoming trip, and my brother-in-law currently in the hospital with COVID

—
Band Camp dismissed

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5

22 in the Rain

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Veterans Day 2020.
Formerly known as Armistice Day which was to honor the end of WWI, Veterans Day was established in 1954 to honor  all veterans, those deceased and those still with us.

As we’ve all become familiar with, the number 22 is often referenced as the number of veterans who take their own life, everyday. While there is varying research out there to suggest the number might be a little less or a little more, there is one thing that cannot be disputed. Veterans are taking their own lives at a greater rate than civilians/those of us who didn’t serve. THAT is where we need to focus. Don’t worry about whether the number is really 19 or 23, know that our veterans are living with experience we, as those who didn’t serve, can’t begin to imagine. It is for that sacrifice and humility to serve above all, that we honor them on Veterans Day and yet again say, “Thank you for your service.”

Disclaimer then Snake Pit and Bushwood broke off.
Snake Pit:
Establish the 1/4mi loop around the parking lot with a warm up jog followed by
Arm Circles, Overhead Claps, SSH and a few Jump Squats

22
Will be in a circle and each exercise will consist of 22 reps, varying between 11 of each side or 22 in cadence.

22 Flutters w/ the press I/C, lunge walk to the center, 5 burpees, lunge back out.
22 LBC’s I/C, bear crawl in, 5 burpees, bear crawl out

Run 1/4mi loop

22 Overhead Press (11ea arm), crab walk in, 5 burpees, crab walk out
22 Merkins (11ea side with hand on the bell), lunge in, 5 burpees, lunge out

Run 1/4mi loop

22 Reverse lunges (11ea side), bear crawl in, 5 burpees, bear crawl out
22 Calf Raises, crab walk in, 5 burpees, crab walk out

Run 1/4mi loop

22 Bicycles (like Freddies but the bell held overhead or behind you), lunge in, 5 burpees, lunge out
22 Bells to Toes (it’s a V-up with the bell-11 I/C), bear crawl in, 5 burpees, bear crawl out

Run 1/4mi loop

22 Upright  Rows, crab walk in, 5 burpees, crab walk out
22 Curls

COT – THANK YOU VETERANS

SYITG
Maximus

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Rally-X

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Five men showed up for the workout this morning.  Jester crossed the river to join us in some morning fun.  Before we started, I mentioned to the Pax that I enjoyed playing video games as a kid.  The phrase “Is that a roll of quarters or are you happy to see me?” was a common jab at the arcade.  One of my favorite games was Rally-X.  The goal of the game was to collect flags by driving your car around a maze while being chased by other cars.  The car was equipped with a smoke screen so you could crop dust the chasing cars.  I had planned the workout to be similar to this video game..less the crop dusting.

The morning route was mostly around the school, each stop we did the same exercises (5 burpees, 10 merkins, and 15 squats).  The stops were as follows:

  1.  Middle school faculty parking lot
  2. Football field parking lot
  3. Last light post at back entrance
  4. Basketball courts
  5. Elementary school faculty parking lot
  6. South State Bank
  7. First Watch (lap around parking lot)
  8. First Watch

We covered around 4.3 miles this morning, 40 burpees, 80 merkins, 120 squats, and alot of great mumble chatter.

 

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Venice or Vienna

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7 PAX on a perfect South Carolina morning in November.

Disclaimer was given

Mosey to Band Practice lot
Warmup in cadence
Side-straddle Hops
Imperial Walkers
Hillbilly Walkers
Shoulder Taps
Some Yoga
Squats
Split Squats (L, then R)
Some more Yoga

100 yard runs
1x @ 50% & some exercises for the six to rejoin
2x @ 75% & some exercises for the six to rejoin
1x @ 90% & some yoga for the six to rejoin
4x @ 100% & a walk back

Mosey to the Pull-up Bars for the HIIT portion:

20 seconds on, then 20 seconds rest

Pull ups
Mountain Climbers
Chin ups
Merkins
Burpees
3 rounds

Squats
Knee Ups
Split Squat Left
Split Squat Right
Monkey Humpers
2.25 rounds

Mosey to COT

NMM:
How hard would you push if it weren’t for the guys around you?
How important is it for you to show up so other guys are encouraged to push themselves merely by your presence?

—
Band Camp dismissed

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Shield Lock 2020.1

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Bobber and YHC were tossing around an idea of doing a Shield Lock focused month at his AO over the Summer – and we were finally able to land on the month of November. Today was part one of YHC’s shield lock taking over Block Party for the month to discuss the SL and inflict pain.

So, what is a Shield Lock (SL)? 

If you click the link above, you’ll read about it in a manner much better articulated than YHC could. A Shield Lock is a metaphor of men who “lock shields” together to form a stronger barrier against those powers actively trying to bring us back to sad clown status. If you’ve seen the movie 300, you’ve seen a Shield Lock (Phalanx) in action and how effective it can be against an attacking force.

YHC led with a quick message about the SL being a group of 3-5 men with a common goal of getting better. YHC highlighted the three P’s (3P) of the SL being Proximate, Purposeful, and Periodic. Two of YHC’s SL were in attendance this morning, World Wide Leader (WWL) and Wegmans.

With that, we moseyed to the spot of our first iteration. Today’s Weinke was designed to focus on the ups/downs and how the men to your left and right can motivate you through the differing paces of life.

 

Proximate

“Proximity requires physical nearness. The Shield Lock will not function if its Members are geographically disparate. While men no longer literally interlock their shields to fight, the metaphorical battle still requires physical contact. Teams are founded upon Trust , and Trust waxes and wanes in direct proportion to physical distance. Trust is hard to build and maintain, and the farther away another man is the harder it is to Trust him.”

 

Slow/Pulse Circuit

Low Slow Squats x 20

Hold 60 Seconds at end of last squat

Pulse 20 times

Recover

Forward Lunges x 15 (one side at a time)

Hold 60 Seconds at end of last lunge 

Pulse 20 times

Flap Jack

Recover

PAX get into Forward Leaning Rest Position – 

Merkins x 10 IC

Plank Hold – 30 Seconds

Lift one leg at a time, pulse 20 times up and down

Recover

Mosey to Upper Pike Lot

 

Purposeful

“By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa. He knows that his valleys will tempt him to the Flux, and that he will need the strength of his brother’s peak to maintain Acceleration. Likewise, he knows that it will be his peak that provides his brother the bulwark he will need when a valley draws him toward the Flux. This, not companionship, is the ultimate Purpose of the Shield Lock and its primary distinction from a Club.”

WWL is a man of discipline. So much so that every evening at promptly 8:34 a text comes through from him highlighting four items, as a daily AAR.

  1. Daily Weight
  2. Daily Red Pill (DRP)
  3. Completion of our SL Bible Plan
  4. One extracurricular activity to better one’s self (reading a book, spending time with M/2.0, community service, etc).

This purposeful communication allows YHC to better fight the Flux and stay out of the valleys that are inevitable, and to return the favor to WWL and other members of the SL when they are down in valleys.

 

Build Up/Bearpee Circuit 

1:4-10:40

8 CT Body Builders:Bear Crawls

Many breaks were taken during this iteration, as it sucked terribly. During one of said breaks, YHC took time to talk about a hero (or anti hero, if you so perceive it) in the Bible – Samson. He was a man of great strength but he had many weaknesses. Instead of surrounding himself with strong, like minded men, he decided to take the solo path and “do it himself.” On many occasions, he made decisions that were unbecoming of his path as a Nazarite, and it led to his ultimate destruction. Ultimately Samson came back to God and was given strength to perform one more time for God’s glory – but YHC regularly wonders how Samson would have ended up if he had solid counsel and strong men to his left and right.

 

Now, my man Wegmans has it all going on in the SL. He uses a perfect combination of sass and positive language to really drive home a point of when YHC is veering off the Path. A true linguistic HIM that doesn’t let you give a BS answer when push comes to shove. He is not bashful in his correction of YHC and others in the SL. Every man needs someone to speak to them like this from time to time – especially in a horizontal relationship such as the SL.

 

Periodic

“Periodic is the final element of the 3P. The Shield Lock must come together periodically to be Effective. For the HIM, this is a form of preventive maintenance. The Amateur waits until the needle is on empty before he stops for gas, but the Pro fills his tank periodically–regardless of where his needle is pointing at any given moment. By meeting periodically, the Members of the Shield Lock recognize each other’s incipient valleys and proactively initiate the fight against the Flux as a Team. In this way, the Shield Lock parcels out the pain felt by the man in the valley and bears it together as a team.”

Every Tuesday at 0445, YHC’s SL comes together for an hour ruck followed by an additional DRP to strengthen one another. We takes turns switching out who Q’s.

 

Fast/Hill DORA Circuit

Because what good is a message about the Shield Lock without some DORA?

Partner up, P1 runs down Massey St Hill and back while P2 works on reps of:

100/200/300

CDD’s/Curb Dips/Seal Jacks

Head back to COT.

 

What has my SL done for me?

It has kept me away from bad habits, kept my head up in challenging times, it has allowed me to tap into wisdom that I would have otherwise been blind to if I were doing this thing alone. It has stretched and challenged me to be a better man. It has given me life long friends. 

At the end of the work out, YHC asked by show of hands who was in a Shield Lock. About 75% of the PAX raised their hands. Good.

If you’re not in a SL, look to your left and your right. Who do you post with regularly? Who’s in a similar stage of life? It doesn’t have to be some magical connection reminiscent of a Hallmark movie. We are men who (for the most part) all have the same struggles. This is important. Take the step!

 

Dirty Harry and Repeat are the other two in YHC’s shield lock. They could not be in attendance due to illness today, but they have impacted YHC in many ways.

DH is the kind of friend who will do dumb things with you because you want to do them. By dumb, YHC means ridiculous GORUCK training and marathon rucks – for fun. He has impacted YHC in many ways beyond taking a DRP, as he has served our country and he proudly serves his M and 2.0’s above all others.

Repeat is the quiet one in the group, but he has stepped up when hitting the peaks to pull YHC out of the valleys. He is a solid member of the group and has walked alongside YHC recently in life challenges that we both are facing. YHC is happy to have him in the group.

 

Announcements

FiA LKW Marathon this weekend – hit up Slow Jamz for more info!

Fort Mill Golf Tournament Dec 12 – hit up Stang for more info.

Christmas Party up and coming. 

Read your newsletter.

Prayers/Praise

Rebel’s 2.0 is 23 today! 

Praise for YHC’s Shield Lock

Prayers for our country.

Prayers for One Niner looking for a job. 

 

Bobber – thank you for tapping our SL to lead on such an important topic. We men cannot do this alone.

Punch List out.

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