Tag: Old Bay

Round and Round

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Lightning Backblast

  • Scant disclaimer
  • 1-mile Warmup jog at SirTopham’s conversation pace (8:05 🤮 )
  • COP Stretch exercises (SSH, Windmills, Imperial Walkers, Cherry Pickers)
  • The Thang
    • 400m run, 400m recovery pace
    • 800m run, 400m recovery pace
    • 1200m run, 400m recovery pace
    • rinse and repeat
    • suggested stepping up the pace for the last 200m of each regular run part
  • Cool down lap or 2 and a quick stretch

YHC got a total of 5.7 miles in.  I believe MacGyver and STH got north of 6 miles.  Beasts.

Thanks for the opportunity to lead, Atlas!

Onward!
-old bay

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The Workout!   16 Boot Campers and 2 Runners

After a lengthy disclaimer, we began the workout with a warm up –

  • 20 LSS
  • 25 SSH
  • 10 Merkins
  • 15 Seal Jacks
  • 10 WAMs

Mosey across 160 and down to McAllisters.  Here we took a break to talk about committing to a word of the year!

Dora #1

With partner run up stairs, across top of building, back down stairs and execute

  • 150 Merkins
  • 200 LSS
  • 300 Gas Pumpers

Dora #2 

Same running pattern with

  • 100 calf raises
  • 200 SSH
  • 300 LBC

A wee bit of stretching with a mosey back to COT.  This was perhaps a bit more than a “moderate,” but the admonition to moderate was liberally announced.  Good work by all and I think Maximus had worked up a sweat by close.

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Leadership is a privilege

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9 gathered at the Colosseum on a chilly and surprisingly damp morning to exercise our minds, bodies and be just a little better than the day before.  After the standard disclaimers were announced and all PAX were told to keep their questions to themselves and just do the work, we moseyed off for a tour of the grounds:

COP – Low Slow Squat X 20, Moroccan Night Clubs X 20, SSH X 30, Merkins X 15, Plank to sunrise salutations – left and right, hold regular plank down to 6 inches, repeat, down dog and recover, windmill X 20.  Now that the warm up was complete, we moseyed to the arrows.

The Thang – YHC promised that no man would be left behind and, true to form, PAX delivered.  Lunge walk 3 arrows followed by 3 burpees, Lunge walk to the 6th arrow, do 6 burpees, lung to the 9th arrow, do burpees, lunge walk to the 12th, do 12 burpess and finally lunge walk to the 15th arrow and do 15 burpees to complete the set.  After all were complete, JWOW gave us a ten count and we moseyed to the 4-corner station.

4 corners – 2 rounds – bear crawling or lunge walking (because we did not do enough of that earlier) to each station

Corner # 1 – 15 – hand release merkins – a crowd pleaser given the wet pavement

Corner #2 – 15 monkey humpers – PAX mistakenly thought they would dry out and stay vertical – foolish

Corner #3 – 15 Makhtar N’Dayies – just for Jekyll

Corner #4 – 15 Flutters double count

Mosey to the wall for the people’s chair where each PAX shared their word for 2019.  Each PAX bear crawled to the front of the line.  Upon completion, we moseyed to the benches

20 step ups IC

More moseying to the flag for the pledge of allegiance in gratitude for all who selflessly serve our country and local communities.

Mosey to COT for 4 minutes of mary (because 5 would have been excessive on wet pavement) – all exercises were double count and IC.

20 LBC’s, 20 American Hammers, 15 Box cutters and 1 body destroyer at 5:59:30.

COT –

Announcements – Joe Davis Run 3-9 – prices go up 2-1.  Register.  5k is a great opportunity to get 2.0’s and family involved.  YETI is 2-23 – back blast is up.

Prayers for Wilson County, NC trooper officer shot in duty; prayers for patience in our lives as we are called to be leaders on many fronts.

Leadership is truly a privilege whether we seek it out and step up or others see the potential in us and ask us to step forward.  May we use leadership for its intended purpose – to influence movement to advantage and help others to the same.  Thank you, Jekyll, for the opportunity to lead and get better with a  great group of HIM’s

Cyclops

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Slowly we Burn

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11 plus 2 runners at Slowburn. A bit light eh? Too cold? or you just too fit already? Whatever, you only get me every so often …. if you weren’t there, you missed it.

Welcome, Intro, Disclaimer, Mosey

Warm up; 15x OH Clap, 14x Windmill, 13x LBCs IC, 12x Morrocan NC, 12x LSS, 11x Hello Dolly, 10x CDD, 10x Imperial Walker, 10x Freddie M, 10x Scorpion DD (this is the first time AM tried to Q jack), 10x Hillbilly Walker, 10x Dying Cockroach

Mosey, 4 corners; 20x Mt Climber, 2 burpees in the middle, 20x LBCs IC, 2 burpees, 10x Squat Jumps, 2 burpees, 15x Flutter IC, 2 burpees (this is the second place AM tried to Q jack)

Mosey to the back of Lowes 10x3x Calf Raise, 10x Dips, 10x incline merkins

Mosey around Lowes and back out the other side for the Greatest Hits
10x Mahktar N’Diayes
1-4,2-8,3-12 Matt Foley
10x Travolta
5x Richard Simmons (on request from Wide Right)
10x Monkey Humper
10x Shoulder Taps
49x OH Claps IC

Mosey, 4 corners; 10x HR Merkins, 2 burpees, 10x BB situps, 2 burpees, 10x bombjacks, 2 burpees, 10x2x Scorpion DD

Circle up, cool off; 15x Morrocan NC, 15x LBCs, 10x OH Claps, 10x Freddie, 10x Air Press, 10x Rosalita, 10x LSS, and finally 10x SSH

Than you Hootie for the opportunity to lead

Looks like we made it,

Barry Manilow

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Laces In – Going Out

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A bit of cool rain couldn’t keep the 8 LacesIn pax in the fartsack this morning.  Thankfully, it was 52 degrees and not 32 degrees.  Fearing the bubble over Fort Mill wouldn’t hold up, YHC planned a workout under coverage, off campus of FMHS (someone needs to talk to Flash about getting more coverings built onto the school).  Once the disclaimer was issued, we jetted up the hill and across Munn Road to St. Philip Neri.  Vacant, well lit, and relatively dry.

Warm up under the drop-off awning:

  • SSH x25
  • Windmills x10
  • Mountain Climbers x20
  • Imperial Walkers x20
  • Low Slow Squats x10

Mosey around what would be the “loop” for the Thang.

The Thang
Webb-o-Rama is always a crowd pleaser.  Fortunately, none of the pax attended (or remembered) the last installment of Webb-o-Rama (The Abyss a few weeks ago, for the record).

[stand by while I look up that back-blast for copy/paste]

4 “stations” along a loop that was mostly covered there at the church.   The exercises at each station were to be done in a Jack Webb style, (1:4 ratio).

Station 1: Burpees and Side Straddle Hops, then Bear Crawl to station 2

Station 2: Big Boy Sit-ups and American Hammers, then wheelbarrow to station 3 (flapjack half way)

Station 3: Bombjacks and Run-Stance Switches, then lunge walk to station 4

Station 4: Traditional Jack Webb (merkins and overhead claps), then run around track back to station 1

We did a total of 2 loops of the circuit before we ran out of time.

Round 1: 1-5 (made it all the way through round 1 before Pusher started complaining – gotta be some kind of record).
Round 2: 6-8

Moseyed back to COT where we met up with the Laces Out pax (5).

Strong work by all men!  Hopefully all got a little better for it.

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First Post of the Year. Was it 1989 or 2019?

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It was a wet 57 degree start as five of us braved the elements to ring in 1/1/19. We started off with a light mosey in the parking lot before we hit the warmups. All exercises were done in reps of 19 in honor of the new year.

  • 19 Side Straddle Hops
  • 19 Imperial Walkers
  • 19 Hillbilly Walkers
  • 19 Cherry Pickers
  • 19 Low Slow Squats

We moseyed over to the front of the school and grabbed some bench.

Brought out 80’s hairband music to ring in the new year.

Playlist:

  • Dr. Feelgood – Motley Crue
  • Panama – Van Halen
  • Nothin’ But a Good Time – Poison
  • Come on Feel The Noize – Quiet Riot
  • Kick Start My Heart – Motley Crue
  • Round and Round – Ratt
  • Photograph – Def Leppard
  • Breaking the Law – Judas Priest
  • Welcome to the Jungle – Guns N’ Roses

The Thang:

Round 1

  • 19 Derkins
  • 19 Step Ups
  • 19 Dips

We lined up on each column for wall sits and took turns bear crawling down the hallway and back.

Round 2

  • 19 Merkins
  • 19 Squats
  • 19 Dips

We lined up on each column for planks and took turns lunging down the hallway and back.

Round 3

  • 19 Incline Merkins
  • 19 Mountain Climbers
  • 19 Calf Raises

Four of us went balls to the wall as the fifth PAX sprinted down the hallway and back as a timer. We rotated around all five PAX.

Round 4

  • 19 Box Jumps
  • 19 Flutters
  • 19 Carolina Dry Docks

Brought out the jump rope for a little jump rope rotation.

  • 19 leg lifts (76 total each person) as each of us took turns with the jump rope.
  • 19 LBC’s (76 total each person) as each of us took turns with the jump rope.
  • 19 LBC’s with legs on the ground (76 total each person) as each of us took turns with the jump rope.
  • 19 Freddie Mercury’s (76 total each person) as each of us took turns with the jump rope.
  • 19 Big Boy Sit-ups (76 total each person) as each of us took turns with the jump rope.

Back to COT for some announcements and talks on word of the year. Then to prayers and praises.

Happy New Year Everyone!

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The 2018 Fort Clave Boss 5k & Christmas Convergence

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0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

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Something About Mary

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7 Pax posted in a gloom that turned out a bit frostier than forecast.  The Senator T Thermostat proved that it wasn’t too cold for shorts, but YHC wasted little time with Disclaimer, etc so we could get moving without delay.

The Thang

COP in parking lot — SSH, Hillbilly Walker, Peter Parker, Mtn Climber, run to stop sign and back
(For the record, Offset pulled an Elvis somewhere amid this set and we picked him up on the run portion)

Mosey to the path and launch into Drillbits (all exercises OYO and cumulative, meaning the sequence is repeated adding the new exercise at each successive Drillbit)

1/6: 5 Burpees
2/6: 10 Moroccan Nightclubs
3/6: 15 Squats
4/6: 20 Merkins
5/6: 25 Jumping lunges
6/6: 30 LBCs

Mosey to the playground

10 Pull-ups OYO
10 Plank punches IC
10 Shoulder taps IC
10 Hip slappers IC
10 Pull-ups OYO
Al Gore
10 Monkey humpers

Line up along playground boundary facing the path away from the White Street

Bear crawl to path, sprint back
Sprint to path and back (rinse and repeat)

AYG back home

Mary — Low slow flutters, Slow Freddie Mercurys, Superman

COT

NMM

Thanks to the pax for their energetic effort on a cold morning.  And their investment in the message of the season shared at points throughout the workout.

At launch I referenced my Fartsacking on two days in the past week after making HCs the evening prior.  Excuses abound but they’re all just that.  My personal disappointment in these failures contrasts with one of the most inspiring HCs ever — that of Mary through her response to the angel announcing her pending pregnancy.

In Christmas seasons past, I’ve often used my Q opportunities in 1st and 2nd F to highlight Joseph, a #HIM in all ways who mostly receives limited attention.  This year, however, I’ve found myself contemplating Mary.  Perhaps my focus on Joseph in the past reflected my usual self-centered, masculine mindset. Regardless of the reason, I’ve been concentrating on Mary more this Advent than in the past.  Joseph made exemplary choices, no doubt.  From one perspective though, he could be seen as taking the steps that he should take as a God-fearing adult man.  On the other hand, Mary was a teenager.  Plus, she was the first to be challenged with a twist in her tidy life plans.  Had Mary not HC’d to the angel, Joseph’s opportunity would never have arisen.  Impressive for anyone, and especially for a teenager.

Even beyond Mary’s initial commitment (“Let it be done to me according to your word”), Mary remained true to her mission over time.  The gospels refer to her pondering and reflecting on the developments of the Christmas story and Jesus’ upbringing.  She cultivated and reaffirmed her commitment by recognizing moments, storing them away and contemplating their significance in the fulfillment of her mission.  How often do I slow down enough in my own life to recognize the ties between life’s events and a plan God may have for me?  Could making a habit of slowing down and building in more time for reflection actually yield more experiences of Wonder, Joy, Hope and Peace during this Christmas season and beyond?

Thanks to Shady for the opportunity to Q and to the pax for helping me get back on track with my DRP.

Merry Christmas!

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Intentional COTs

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YHC was honored when asked to Q a workout at Slow Burn. This is my first time taking the lead at this long time AO in The Fort Region. Thank you to Smithers and the other 6 PAX for joining YHC on this chilly wet morning. After the F3 Disclaimer we began with the following:

WARMUP

We performed the following exercises Aall in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters.

THE THANG

YHC decided a couple of weeks ago that we were going to do an old fashioned Pearls on a String workout today. So we took a tour of the AO by moseying for a while and then circling up every so often for some Circle of Pain.

We stopped a total of 4 times and the exercises we performed at each stop are below:

Stop 1: Merkins, Carolina Dry Docks, Low Slow Squats, Apollo Ohno’s, & Freddy Mercury’s.

Stop 2: Wide Arm Merkins, Pike Presses, Lunges, Side Straddle Hops, & V-Ups.

Stop 3: Diamond Merkins, Table Top Dips, Lateral Lunges, High Knees (1-Minute), & Big Boy SitUps.

Stop 4: Blast Off Merkins, Low Slow Jump Squats, Butt Kickers, & Hello Dollies.

We took a mosey to a wall where we perfomed People’s Chair and Head, Shoulders, Knees, & Toes in Cadence.

After this, we headed back to the COT for the following:

NMM

The Circle of Trust: According to the F3 Lexicon, this is the circle we form, usually at the end of a workout, where we do the countarama, namarama, announcements, & prayers & praises (which is usually done in a ball of man (BOM).

Trust: Reliance on the integrity, strength, ability, surety, etc. of a person or thing; confidence.

How do you approach the COT? Do you come here with things of the day on your mind? Do you come to it with an open heart ready to listen or share? Do you mention prayer requests of other people? Do you ever ask for prayer for yourself?

I will have to admit that I have done all of them. However, prior to going to a Beyond WO I went to where the Q mentioned this, I had never really thought about it. The Circle of Trust is a place where we PAX can come together confidently knowing that we can share anything and it will not leave the Circle unless permission is given.

I challenge the PAX today to approach the COT each time with intention. Intentionally listen to others. Intentionally share with others. Intentionally place out there what is truly on your heart. I know that if this is done, you will feel less burdened each time.

ANNOUNCEMENTS

Read your Newsletter

Christmas Eve Convergence-Dec. 24 at 7:00.

#QSource Launch-Sat., Jan. 5.

PRAYERS/PRAISES

 

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The Ballroom: Picking up the 6…..all 6 of us!

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1 is the loneliest number…. but then there were 2 and eventually 6 of us came to the Ballroom for our daily red pill.

Was a cool morning but not crazy cold. The Ballroom is usually loaded with PAX but i guess the school delay and ice took their man cards……YES I said it. Haha!

The Thang: Everywhere we went, we carried our friend “The 6”

Line up at end of parking lot:
· Sprint 20 yd
· Shuffle 20 yd
· Karoke 20yd
· Sprint 20yd
3X

COP:
SSH x 15
CDD x15
Mtn Climber x15
IW x15

Jog to Corner of building:
Indian Run to each Corner of building
1st Corner – Seal Team Sit Ups x20
2nd Corner – Partner Derkins x 10 each

7’s on the driveway between schools

  • Bombjacks
  • Squats

3rd Corner – Partner Leg Raises x 10 each

4th Corner – Spiderman Pushup x 10

Jog to front of school:
Circle Up for Mary:
Member of PAX runs to far island and back
Rest of PAX performs Ab routine—-we did 2 rounds of abs

COT:

I spoke to the PAX about my childhood Christmas and how on Christmas eve we would hang stockings and put cookies out and go to bed. The Tree was not decorated and nothing else in the room looked like Christmas. When we woke up on Christmas morning the Tree in all its glory was decorated, Christmas town village with train set was running with lights in each house. Gifts spread across the room and stockings full.  I use to watch that train under the tree for hours and even today when I see toy trains or electric trains it takes me back to the magic of Christmas. Funny thing with trains is that wherever that engine goes, the cars follow. straight, turn right, turn left…. the cars are right behind it. I challenged the PAX on what is their “engine”? Is it the worldly success and a facade or something more substantial? Ask yourselves what are you following and what is your motivation in life……what is your purpose??? Are you following it closely and step by step?? Is it rewarding or fleeting?? My personal engine is my Lord and Savior  Jesus and my motivation to be better today and tomorrow than I was yesterday. This is the case at home, work and community. It gives me fullness of life today but I also know it will for eternity. My purpose is HIS purpose. What is your ENGINE???

Thanks Short Sale for the lead. Appreciate all the PAX!!

Cake Boss

 

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