Tag: Short Sale

Pantheon: 45min Plank…..can you do it?

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It was forecast to be 100% rain at 5am and when I let the K-9 out at 4:40, it was not raining. Thank you Sky Q!! It drizzled on and off but no downpour. I was glad to see 7 PAX arrive so that me and Fish Stix did not push each other to the point of Merlot splash. Was nice to have even number of 8 because I’m a little OCD and like even numbers.

Away we went after the disclaimer and other chatter….

Mosey to back of school and form the letter “L” under the over hang to stay dry…..one time its drizzling

  • 20 SSHs
  • 10 Windmills
  • 20 Squats
  • 10 merkins

Mosey to swings

  • 20 swing crunches
  • 10 Inch Worm Merkins
  • 2 rounds

Mosey to road behind school (rain stopped)

  1. Run 100 yards, do 100 SSHs, Run back and plank for 6
  2. Run 75 yards, do 75 Mtn Climbers, Run back and plank for 6
  3. Run 50 yards, do 50 LBCs, Run back and plank for 6
  4. Run 25 yards, do 25 Merkins, Run back and plank for 6
  5. Run 10 yards, do 10 Burpees, Run back and plank for 6

Mosey to far side of school and form “L” again drizzling again

  • Lazy Dora 1,2,3
    • 100 Merkins – Partner 1 Planks, Partner 2 does 10 reps and switch back and forth
    • 200 LBCs – Partner 1 Planks, Partner 2 does 20 reps and switch back and forth
    • 300 squats – Partner 1 Squat Hold, Partner 2 does 10 reps and switch back and forth

Mosey to front of school find grassy spot

Jack Webb Plank Jacks

  • 1 merkin, 1 plank jack: 4 overhead claps
  • 2 merkins, 2 plank jacks: 8over head claps
  • 3 merkins, 3 plank jacks: 12over head claps
  • 4 merkins, 4 plank jacks: 16over head claps
  • 5 merkins, 5 plank jacks: 20over head claps

COT:

We talked about some of out favorite things about Christmas. Some of them were Cards, giving gifts, smiles on kids faces, being with family and my own was the peace and quiet on Christmas Eve was always my favorite…..away from the chaos of life.

We live in scary times; loss of jobs, marriages are tough, kids are angry or depressed, war, terror, fires, hunger, division and illnesses. No different than 2000 years ago in Bethlehem when the king was killing people at will and the roman soldiers were occupying the land and it was intimidating and scary. However they whole point of Jesus coming on Christmas was to remove fear. Believe in him and know the peace he brings and be confident that he has your back and you wipe fear from your future.

Humbled and honored to lead. Thank you Fish Stix!

Cake Boss

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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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The Fort pledge to help another Pax 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

 

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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Dealer’s Choice, Daniel & the Lion’s Den and talk of Bad Weather/Bad Gear

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The Thang

YHC decided to post a poll on the Twitter to decide whether we’d revisit the “12 Days of Christmas” delivered by Anchorman earlier this week at Ballroom OR have a “Dealer’s Choice” workout, where each PAX Q’s an exercise of his choice.  The “Dealer’s Choice” won in a landslide.

Mosey to front parking lot for warm-up

SSH x 10

Cherry Pickers x 10

Low Slow Squat x 10

Moroccan Nightclub x 10

Peter Parker x 10

Imperial Walkers x 10

Shoulder Taps x 10

Explain  the process to PAX:  Count off and each PAX leads an exercise of his choosing.  Can be single count, cadence count, stay in the circle or a Mosey (Gilmore and Deep Dish!).

We had 14 there and went through each PAX once, getting through the 10th guy on the second time around.

Not an all-inclusive list, but the workout contained (mostly x 10):

LBCs

Merkins

Grave Diggers

Low Slow Squats

Catalina Wine Mixers

Some kind of crazy Burpee

Monkey Humpers

SSH

X’ & O’s

Hello Dolly

Rosalita

Diamond Merkins

Slow Merkins

Indian Run

Run to the Stairs

Dips

Wall Sit

Bomb Jacks

Naked Moleskin:

This was a little  different for most of us and, quite frankly, turned out better than I’d anticipated.  Each PAX was able to call the exercise and lead the count; kind of like a very light version of Q school.

Throughout the workout, and especially in COT, several PAX shared testimony and/or words of encouragement and food for thought. Popper shared a great testimony about his thoughts on Daniel & the Lions Den.  We are all surrounded by the “Lions” of life.  Although difficult, we should always try to keep our focus on Christ. Rather than get bogged down in trying to fight or figure out what to do about the Lion’s, give it to Him, have faith.

Several years ago, Santini said something like “There’s no bad weather, only bad gear”.  I don’t know if that’s a life mantra of his or if he was just saying it off the cuff. Either way, it has clearly been imprinted upon me. For years, I felt like he meant it literally. Recently, I have realized that it’s really about life. Our “gear” is what gives us cover in the “bad weather” of life. All too often, we find ourselves claiming “bad weather” when we really just don’t have the right “gear”.  We must prepare our hearts and have faith, which will sustain us in the bad weather. This is an active pursuit. One that must be acknowledged and actively practiced.

Sacrifice.  We were reminded by HeeHaw of the sacrifice that was made by 1,177 heroes on the USS Arizona on December 7, 1941. And another 1,226 that consisted of Navy personnel, Marines, Army and civilian. May we never forget or take for granted the sacrifices of so many, then, now and in the future.

YHC asked the PAX to consider:

  1. What are you sacrificing (that you should not be) ?  Is there an area of your life being neglected?
  2. What are you currently making sacrifices for (could be something good. could be something not so good)?  Are your “priorities” showing up in how you spend your time & resources?
  3. What should you be sacrificing for? Which areas need your attention?

Prayers for many PAX, as they face day to day grind of life, relationships with family, family members in poor health, marriages, kids, leaders of our great country, MASH as he recovers from knee surgery and Newman’s son. Praises for the PAX.  Iron Sharpens Iron isn’t just something that looks cool on a t-shirt!  Remember, for Iron to Sharpen Iron, it must be strong & tough. For you to sharpen another, you must be strong. Strong in your faith, strong in your actions.

As always, I am humbled to lead a group of such incredibly High Impact Men. I am already looking forward to the next opportunity! Aye!

Beacon

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Visitors at the Prison

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Alcatraz was full of the normal Saturday chatter with the expected return of F3 Aquaman.  In addition, F3 Prosciutto was visiting from Chattanooga, TN with an FNG in tow.  His name, Heater, given based on his pre-workout  ritual.  On the Rocks led with the disclaimer and a lap around the field.  Next, we ran several rounds on sprints and circled up for the following warm-up exercises:

SSH

Imperial Walker

Windmills

Squats

LBCs

Next, we ran over to the baseball field and split into two groups.  The first group bear crawled to second base while the second group performed wall sits.  We switched up after the completion of the exercises.  Next, the first group ran to the outfield fence while the other group performed balls to the wall (switched when complete).

We then circled up for a merkin wave up to ten, followed by a crowd favorite, the grave digger.  On the Rocks finished with the merkin caterpillar.

Next, we headed to the hill to reduce some of the chatter from the regulars.  We ran to the bottom of the hill and waited for all to reach the bottom.  The group was instructed to sprint to the top of the hill.  After a quick ten count, we split into teams of two.  The first person ran to the bottom of the hill and back to the top while the other person performed an exercise (merkins, squats, LBCs).  Once complete, they switched.

After a couple ten counts, we moseyed to the landscape timbers for derkins, step-ups, and more LBCs.  We finished up in the parking lot with some paver exercises (overhead presses, curls, burpees, and LBCs).

Great job by all.  I mentioned during the workout that this time of year is very difficult for some people due to events in their lives, issues with depression, struggles with substance abuse.  I challenged each person reach out to these family members or friends and tell them you love and care about them.  These simple words go a long way.

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BLIMPS and DEUCES

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11 PAX gathered on a semi-chilly morning at the Ballroom to attempt to get a little bit better this morning.

The Warm Up:

Mosey to the Football field and circle up.

  • SSH x 20
  • Cherry Pickers x 15
  • MNC x 15
  • Windmills x 15
  • Mountain Climbers x 15
  • In plank stretching to include a bit of the downward dog, and honeymooners
  • Lastly, arm stretches to preview what was about to come…..

The Thang:

The PAX lined up on the Football Field Goal line in order to all prepare for a little journey on the BLIMP.  The BLIMP consists of a B exercise followed by a 20 yard run, then a L exercise followed by a 20 yard run, etc… until we spell the word BLIMP.  The exercises were as follows:

  • Burpees x 5 (Goal line)
  • Lunges x 10 (20 yd line)
  • Imperial Walkers x 15 (40 yd line)
  • Merkins x 20 (40 yd line)
  • Plankjacks x 25 (20 yd line)
  • Squats x 30 (Goal line)

Several 10 counts later, Rinse and repeat going the other way.

Since the mumble chatter was a bit muffled, the decision was made to mosey the long way, (via Indian Run) around the front of the school to the opposite side parking lot, where after a brief setting in via a 10 count or two, the Dirty Mac Deuce. The Deuce morning consisted of 4 sets of 3 exercises with a lap around the parking lot following each set.  Those 4, in cadence 12 count sets consisted of the following:

  • Set 1 – CDD, Monkey Humpers and LBC’s. Take a lap
  • Set 2 – Wide Arm Merkins, Sumo Squats, Flutters. Take a lap
  • Set 3 – Shoulder Taps, Lunges, Hello Dollys. Take a lap
  • Set 4 – Punch Merkins, Squats, Dying Cockroach. Take a lap

Since there was still a bit of time left, Rinse and repeat Set’s 1 and 2 then mosey back to COT for a couple sets of Mary.

We were all reminded to be thankful during this time of year as it can be a joyous time for many but for some, it is a time of struggle, despair, worry and strife.  We are all to think about and pray for those that are struggling, help where we can and live the true spirit of Christmas.  We must always remember that the importance of the season is not in the material gifts we exchange but in the gifts that have been given to us through our blessings, our families, our faith and in remembering that Jesus gave us all the ultimate gift of everlasting life.

This will be my last Q for some time as I am going on the IR next week for knee surgery.  Hope to be back and better than ever in a short 6 or so weeks.

As always, it is a blessing and a privilege to be able to experience the journey with this group of men.

V/R, M*A*S*H

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Spork and Knife

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19 at Laces In, 6 passed on the fun and went Laces Out.

It was nice to break out of the norm and Q at Laces In, thanks Rebel for telling us where it was.

The Thang:

Anchorman Lead:

Mosey around the student parking lot and circle up. SSH x 20, Slow Merkin x 10, Imperial Walker x 20, other misc warm up exercises x 15(ish).

Burpee See-Saw, partner up, one burpee, other burpee, and back and forth x 10 each.

SPORK, one partner runs, the other exercises, combine count.
Squat x100
Peter Parker Peter x 100
Overhead claps x 100
Rosalie x 100
donkey Kicks x 100

Message about Awareness …

Hand off to Barry Manilow:

Jonah Hill (3 broad jump, 3 merkins x 7 times)
Mosey back near the start and find some soft grass
HR Merkins x 15
Low SS x 20
Kneetar Jai x 10
OH Claps x 50
Mahktar Jai x 12
Pause Squats x 10 (hold down for 2 extra seconds each time)
Alt Lunge x 10
Dying Cockroach x 20
JACK WEBB to 10/40
Moroccan NC x 50
Shoulder taps x 15
LBC x 15
Scorpion DD x 10 x 2

Great time, thanks for the opportunity.

Looks like we made it,

Anchorman, Barry Manilow

 

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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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Alcatraz: Special Thx Uncle Sam VQ and Boss of Cake

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I can’t even tell you really how many PAX came to Alcatraz for their DRP, because I thought I was a greeter at Walmart with all the men coming and then leaving it was a constant revolving door. Regardless, a majority of men got after it and with Uncle Sam making his VQ, we were all in for a treat. So after an attempt at introductions, disclaimers and usual office work, YHC handed it off to Uncle Sam.

The Thang:

 

  • Uncle Sam on Q:
We started off jogging to circle up on center field and warmed up the hipsters by shaking some Finkle Swings (5 reps/leg). 14 Moroccan Night Clubs followed up in a weird sequence since the VQ was stumbling into the rhythm.  The 18 Side Straddle Hops helped the inmates @ Alcatraz get the sensation that it was going to be easy but then they had to scrub the floors with some Annies (10 per arm).  24 Imperial Walkers and 24 Hillbillies thrusted them into Q’s arms.
  • Cake Boss on Q:
5 Burpees OYO
Mosey to the Playground for Mini Murph
Each PAX…no partner
1Lap around Park
50 Pullups
100 Merkins
150 Squats
1Lap around Park
Mosey to the Bball Courts count off 1’s and 2’s
1’s suicides
2’s Freddy Murcurys
flap jack
1’s suicides
2’s flutters
flap jack
Mosey to Hill behind Baseball field
Roll the dice of Pain, do the exercise, run the hill
10 Burpees, 10 Lunges, 10 LBCs, 10 Mountain Climbers
Hand off to Uncle Sam 
  • Uncle Sam on Q:
20 Groiners inspired a lot of grumbling  and some started crying “Parking lot!”, but we still had to do 24 LBCs and 8 Starfish Crunches to get our backs wet with the morning dew.  Partnered up we sprinted from base to base in the Baseball field as if we had hit a home run but stopped;ing for some Mountain Climbers at each base.  Inning was over and prisoners got to go back to their POD cell for some announcements, a lot of Turkey talk and a sweaty thanksgiving for all things good that come from SkyQ.
  • YHC spoke to the men about the “Real” things we are thankful about. Yes we all can be thankful for the obvious, but what are the things that when you realize how grateful you are you get emotional and it makes you want to be a better man. We need to focus on those things when life gets tough. When things and expectations are not going our way….and realize….that thing that makes us realize Sky Q loves me and my brothers are standing with me and everything will be fine!
  • Thanksgiving convergence
  • Christmas Party
  • Joe Davis Run
  • The Rooster CSAUP in Rock Hill

 

Thank you Senator for the opportunity!

Cake Boss & Uncle Sam

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Bags for Beds

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The PAX of F3 the Fort are being called on to support a local effort to help the less fortunate. This particular campaign, however, requires no (real) time to contribute to and will cost you NOTHING. But the impact you will make is a powerful one.

The “Falcons Give Back” club at Nation Ford High School is collecting lots of supplies to help various organizations in need throughout the year. Right now, they are in desperate need of plastic grocery bags. These bags are “hand woven” together to create matting that is used for bedding by the homeless. That’s right. Bedding for the homeless. This is a simple act that can give less fortunate community members a little more comfort.

The Deal :   We will be collecting clean plastic bags (no spilled milk or hamburger juice, please) at each workout, beginning on Monday 11/13 and concluding at the Thanksgiving convergence. Site Q’s (or a designated PAX member) will collect at each workout. I will coordinate pick-up. We don’t need a few guys bringing a ton of bags.  We need a ton of guys bringing whatever they have. Clean out from under your kitchen sink! Aye!

11/13-11/23

Be “That Guy”!!

Beacon

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