Tag: Cornerstone

The 12 Pains of Christmas at The Poop Deck – Redux

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Thursday before Christmas in 2016, I Q’d this same workout up at The Poopdeck. We had a great time then, and I was asked to bring it back again to The Poopdeck this year. That’s quite a complement to redux a Q. Thanks Wild Thing for the request and opportunity to lead.

Ho ho ho! Santa Q was out and ready to receive the PAX of HIMs this morning when they rolled in to the Poodeck. It was a great day, balmy for December. What a treat in itself. Everyone was in a great mood. Alot of mumblechatter. It is always great to start your day with a group of HIMs like this,
No FNGs unfortunately. After the disclaimer was disclaimed, off we moseyed around the parking lot a to get the heart rate up. After the warmup run, we circled up for the COP, 20 or so of each:

 

  • Side-straddle hops
  • Imperial walkers
  • Windmills
  • Moroccan night clubs
  • Cherry/Strawberry/Weed Pickers

We were all nice and warmed up. A brief run over to the large parking lot at the boat ramp for NASA’s follies…..

The 12 Days of Christmas…. Pain:
NASA Claus came prepared with a red bag full of goodies for each and every PAX, whether naughty or nice they have been. In Santa Q’s sack was 12 ‘presents’, complete with bows even. With warmth from his heart Santa Q gave each PAX a present. The joy and excitement each PAX had of receiving these wonderful, yet unknown gifts was an incredible sight to see. I wish I had my camera at the ready! The PAX were excited to reach in NASA Claus’ sack to see what they got, but NASA Claus had to remind him to be gentle with it, for it is VERY old.
After a gift was opened, the group had to partake in the pain it presented. Not only that, the HIM who opened the gift got to lead the exercise it outlined. They were gifts that kept on giving. Each PAX took turns opening their gifts from NASA Claus to find the following pains:
Gift # / Pain:

 

  1. 15 Burpees OYO
  2. 25 Monkey Humpers, cadence (c)
  3. 40 Merkins (c)
  4. Run, run Rudolph! (Run a loop around the entire boat ramp parking lot, about 1/4 mile loop)
  5. 50 Plank Jacks (c)
  6. 50 LBCs (c)
  7. 40 CDD (c)
  8. Grin and Bear it!! (Bear Crawl loop the circle of HIMs –  had to open the circle a little for this one)
  9. 40 LSS (c)
  10. 30 Hello Dollys (c)
  11. 50 Calf raises (c)
  12. Don’t be Crabby (Crab walk loop the circle of HIMs)

 

I wanted cadence to slow the exercise down, focus on form rather than speed. Even with not much rest between ‘gifting’, that took a good chunk of the 45 minutes. We still had around 10 minutes or so left, so we started another round. Due to tough economic times, we had to regift and Santa Q redistributed the presents for round 2, letting each PAX reach into Santa Q’s sack AGAIN to grab a gift of goodness. Unfortunately due to time we cut short round 2 to only 4-5 presents. Even so, it was alot of pain combined with alot of fun. Each and every PAX had alot of laughs.
Run to the COT for Announcements, Prayers, and Praises.
Brief discussion on Gifts: My opinion the most precious Gifts we are blessed with is Christ and time. Without those, all other Gifts we have been blessed with we would never be able to be thankful for.  Do not take either for granted. Use every moment of time you have to utilize the Gifts you have been blessed with in a positive way. In doing so, maybe you will bestow a Gift upon someone else.
Thank you for the opportunity to lead.
Merry Christmas and God Bless,
-NASA
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Ballroom Beatdown

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So as I stepped outside this morning my first thought was “this is 44 degrees?” As the wind cut straight through my workout gear.  I was cold…so I guess we need to keep moving to stay warm.

At 5:15 sharp we stared off with a mosey down the entrance road to the bend by the field for our warmup. The warmup consisted of the following, all in cadence:

  • SSH – 15
  • Imperial Walkers – 15 (in honor of the new Star Wars movie coming out this week)
  • Move aside for a better late than never greatly missed kotter, Uncle Cracker (who EH’d me into F3 just 10 short months ago)…treated with a wave
  • Windmills – 10
  • Low Slow Squat – 10

Then it was time to mosey around to the wall at the back of the school for The start of The Thang

  • Everyone grab some walls for The People’s Chair as each PAX took their turn with a 10 count
  • A little talk about the word of the month, Gifts
  • Balls to the Wall in the same fashion as The People’s Chair…each PAX with a 10 count (the counting pace was MUCH faster this time around…Hmmm)
  • A couple of 10 counts to recover
  • Another round of People’s Chair, same as before
  • Another round of Balls to the Wall, only this time a single count like when we count off at COT

Mosey across the bridge to the football field and partner up…size does not matter

For a series of 3 exercises one PAX will stay in the end zone while the partner runs to the 50 yard line and back, then switch.  Plank for the six.

  • LBC’s
  • Merkins
  • Flutter Kicks

Break

  • Carolina Dry Dock’s
  • Hello Dolly’s
  • Wide-Arm Merkins

We still had some time left, so it was perfect for a little Reince and repeat.  The only difference was on the last set of 3 we ran to the 30 yard line, but ran back at 75%

After a couple of 10 Counts I had one more beatdown attempt.  We all lined up on the goal line, and ran to the 50 yard line like normal, then continued to the other goal line at full out sprint…100%.

Took a couple 10 Counts and did the same thing back to the other goal line.  At this point I was so close to passing out, I honestly don’t know how any of the PAX was doing.  I just know they all beat me back to COT!

Mosey back to COT for a few minutes of Mary where we got the following exercises in (Probably a few others) all in cadence:

  • Mahktar Jai – 10
  • Side Stradle Hop (Twister style) – 10
  • Peter Parker – 10
  • Superman’s
  • LBC’s – 10
  • Imperial Walkers – 10
  • Morrocan Night Club’s – 15

Name-o-Rama, Announcements, Prayers and Praises

Then off to the cars…

Smithers….Out

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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Bombs and Blimps at the Swamp

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It was an especially gloomy morning but it didn’t stop several PAX from posting to the Swamp. Disclaimer was given and we split up into bootcampers, ruckers, and runners. BCs moseyed over to the Home Depot overhang with some high-knees, butt-kickers, and karaoke along the way.

  • 1st stop – 5 burpees, wind-mills, hillbilly walkers, 5 burpees
  • Mosey to failed restaurant overhang – 5 burpees, 25 SSHs, 10 merkins, 5 burpees
  • Mosey to lot in front of Books-a-Million – 5 burpees, something else, squats, 5 burpess
  • Line up across parking spaces. Bear-crawl across 1 merkin, backward bear-crawl to start 1 merkin – Repeat for a total of 5 trips
  • Mosey to bank drive-thru and partner up for Bombs. Partner 1 does the exercise while partner 2 runs a lap around bank, then flip flop. No set amount, just keep doing exercise and hope partner runs fast. B=Burpee, O=O’s (tiny circles), M=Monkey Humpers, B=Bombjacks, S=Squats
  • Mosey back to BAM overhang. Blimps with same partners. P1 does the exercise while P2 runs to building across lot and back, then flip-flop. B=Burpees, L=Lunges, I=Imperial Squat Walkers, M=Merkins, P=Plank Jacks, S=Seal Jacks. The slight uphill run on the way back each time added to the suck.
  • Mosey back to failed restaurant overhang for some Mary. 15 LBCs, 15 Flutters, 15 Freddie Mercs.
  • Mosey back to overhangs at mattress store. Not so great imitation of Lt Dan. 1 squat, 4 jumps touching overhang. Went from 1/4 up to 6/24 before time was up.
  • Mosey back to COT to meet up with rest of PAX.

I tried to use several of the overhangs to keep the PAX somewhat dry and keep us moving. But I don’t think it would’ve mattered, These guys would’ve been just as great out in the rain pushing each other. Thanks for all those that showed up and encouraged each other on this cold rainy morning. Always an honor to lead this group.

 

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F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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4 Corners at the Ballroom

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We had 22 PAX at the Ballroom for some 4 corners work.  We took a short mosey with some toy soldiers and high knees thrown in there and headed toward the back parking.  Before starting out we had a brief intro on the theme of the month Victory. YHC challenged the PAX to think of where you are seeking victory.  The place where we most need victory is in our relationship with Christ.  With that seed planted we started our COP with COP consisted of SSH, windmills, Moroccan knight clubs, Merkins and a few Yoga exercises.

Now on to the meat and potatoes.  Did I say we were doing 4 corners? Yeah, I thought so.  In each corner there was a list of 4 exercises.  Make a lap for each # return to the middle for 5 burpees or bomb-jacks.  The 4 rounds were as follows:

15 Reps. for each exercise:

  1. LBC’s, Flutters, Hello Dolly’s, and American Hammers
  2. Calf Raises, lunges, Sumo Squats, and regular Squats
  3. Peter Parkers, Mtn. Climbers, SSH, Parker Peters
  4. Shoulder Taps, John Travolta’s, CDD’s, and Merkins

Back to the center for some encouragement on victory.

20 Reps for each exercise:

  1. LBC’s, Flutters, Hello Dolly’s, and American Hammers
  2. Peter Parkers, Mtn. Climbers, SSH, Parker Peters

Mossy back to COT.  We ended up doing 10 additional for a “That’s what she said comment” although no one owned up to it.  The ballroom moderate ended up being not so moderate. Didn’t hear any complaints.  Thanks for the opportunity!

Bass-o-Matic

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Spiderman Crawls and tires

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Thankful for the opportunity to lead my second Q, 11 PAX joined for a great beat down.

Quick disclaimer  and discussed about the word of the month victory and the power we have to overcome a struggle.

We started the warm up with a 2 minute run around the parking lot, circled up and started with the following in cadence:

15 Windmills

15 Low slow Merkins

20 Moroccan Night Clubs

Then we moseyed to station #1 of our  4 station/corner setup. Quick explanation of the workout followed by demonstration of the spiderman crawl,  we split into groups 1 to 4 and one group went to each corner:

  • First  Corner:

15 big boy sit ups

20 Sledgehammer swings

30 American hammer

  • Second Corner:

5 tire flips

10 deep squats

20 lunges

30 dips on tire or curb

  • Third Corner:

15 two arm triceps extension

20 two arm biceps curl

30 Carolina drydocks

  • Fourth Corner:

5 tire flips

10 diamond merkins

15 regular merkins

30 shoulder taps

After completing each  station we moved to the next one as follows: from station 1 we run to station 2; from 2 to 3 we spiderman crawled; from 3 to 4 we run and from 4 to 1 we spiderman crawled. Each station was planned to be done around the 2 minute mark plus 30 seconds to run/crawl from station to station so a full circuit took around 10 minutes. We completed 3 full circuits.

With about 38 minutes into the workout we moseyed to the hill but some PAX suggested we use the wall instead, so we people chaired for about 30 seconds, did a quick recover and then 30 second of  balls to the wall, with so much excitement coming from all the PAX about BTTW we rinsed and repeated for another 30 seconds and a new name for the exercise was brought out: brains to the floor… we moseyed back to COT and circled up for a head count and namearama.

Announcements:

Christmas Party

CAH dinner in december

Fast 5 Race

Joe Davis Memorial Run

Prayers and Requests:

Family, kids, health, happiness, our jobs and the opportunity to celebrate victory over our daily struggles.

 

 

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5

Camino del Rio – We are better together!

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11 Men came to Camino del Rio aka Riverwalk in Rock Hill for a gorgeous Saturday morning pain pill. The gloom with your brothers makes you better and this Saturday morning was no different.

The Thang:

  • Mosey out towards the BMX track with some dynamic warm up involved
    • High knees
    • Butt kickers
    • high knees
    • butt kickers
    • toy soldiers
  • COP
    • Low slow squat
    • merkins
    • moracan night club
    • sumo squats
  • Mosey to side walk
    • Bear Crawl in the grass
    • run the pavement
    • 4 times each
  • Mosey to BMX facility
    • 20 dips
    • 15 derkins
    • 10 step ups
    • run around building
    • 3 rounds each
  • Mosey to wall
    • People’s Chair with shoulder press in cadence
    • BTW for 10 count
    • 3 rounds each
  • Mosey to BMX parking lot
    • Accumulating bomb jacks
    • mosey to each little light house
    • Last one we did all together and found it was easier than when we do them alone….better together
    • Mosey to 9 light houses
    • accumulating LBCs
  • Mosey to lower parking lot
    • Bear Crawl in the grass with derkin at each
    • run the pavement
    • 4 times each
  • mosey back to Hill by parking lot
    • jacobs ladder
    • 1 merkin at top, 6 LBCs at bottom
  • COT
    • Great work by all!
    • Thank you Vuvuzela for the lead
    • Awesome AO
    • Message to men that when we work together we can accomplish great things. Solo, we will struggle. We discussed when something is missing we don’t feel the same or something is not right, but sometimes fill that void with the wrong things. Take Control ad the steps necessary to make the right choices an decisions and fill that void with Good choices.

Cake Boss

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Q school 101 & 201

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16 Pax for Q School

YHC arrived early and Dark Helmet Q101) rolled in let’s just say a little later than that

The first rule of Q school is arrive early!!!

Dark Helmet took the 101 beginner class and YHC took the advanced class (or at least we think we are advanced) split off and began to teach some good stuff

201 started out with 10 perfect Burpees and we mosied to the back of the school to the COP

Everyone lead 10 SSH each making sure we could all count

We then did merkins 2 ea all the way around the circle

We continued our warm up and talked through some things we all felt were important

Another rule to follow is don’t do stupid things….In other words don’t do partner carries on a wet hill in the dark, don’t cross a major highway with 30 PAX in the dark….Be smart about what you’re doing and try not to get anyone hurt, we are out here to get in better shape after all!

Although they say not to make the workout too hard I don’t believe that. Everyone will work at their own pace and make sure they know that’s ok! Modify as needed is not just something we say it’s also true

The 201 school did some bear crawls, then partner hand slap merkins.

Ran around the circle and did hand clap sit ups

Ran around the circle and did hand slap burpees

Ran around the circle and did hand slap squats

Finished with 15 Burpees then mosied to COP where Dark Helmet had us do an additional 10 Burpees

Not too hard of a workout but we did stay warm and learned at least a couple of things!

Not sure what Dark Helmet talked about during his schooling but I am certain the PAX learned at least one thing from him today……

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Week 1 of Q School at the Abyss

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This Wednesday started a month long opportunity for the PAX of Lake Wylie the hear more about the important responsibilities of a Q from veteran leaders around the Fort Region.  We’ll have Wednesdays in the month of October dedicated to teaching these valuable lessons.

This Wednesday started with the 1st Nantan of the Fort region, Double D!  It was a real pleasure having him share the history and some knowledge about F3 and important aspects of the Q.

Here’s what we did.

Mosey around the parking lot with some High knees, butt kickers, side shuffles and toy soldiers until we circled up.

I started the warmup  with the reason we count in cadence.  Cadence helps validate your authority to lead.  If you do an exercise that would normally be done in cadence WITHOUT counting  you are giving that authority to lead the group.  We broke down the three parts of counting in cadence.

ANNOUNCE the next exercise

MOVE the men into position

START the movement in cadence

After this instruction we went around the circle and had the men pick and exercise and count it out for the PAX

I handed it over to Double D and he shared more great tidbits about counting in cadence.  He asked the men who has not yet been a Q or only one time.  We had just a few guys that have not done so.  Double D had them come out and lead for an exercise.

Next we moseyed to the hill.

We discussed preparing for your Q.  Idea #1: Keep it simple.  If it takes you too long to explain, you can lose the men. If it’s too complicated to remember, the PAX will do their own thing.

With that in mind, we did 11s

Top of Hill 10 Merkins

Run down do 1 Big Boy Sit-up

Up the hill, reduce merkins by 1

Down the Hill add 1 to sit-ups

Easy to write, hard to do.  After this we moseyed to the circle by the front of the school.

Last words of wisdom for the group.  If you are not going to be with the PAX (you split the group up) make sure you pick exercises everyone knows.  I shared my experience leading just the weekend before at the Convergence.  Of the 20 exercieses I had that day, I picked a few exercises that the men didn’t know. Some of my favorites, the V-Up Twist and Squat Burpees (Thanks Witch Hunt).  Be careful not to make my same mistake.

We then bear crawled around the large circle…painful!

ran back to COT

Announcements

Praises and Prayers

Double D led us out in prayer.  Great to be with all the men and to have him there!

An Honor to Lead,

Royale

 

 

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