Tag: Spiderman

Extortion 17 – CPO Mills

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Fourteen men came out Honey Badger for a Hero-based workout.

Disclaimer
Short Mosey
Warmup:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Cherry pickers (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
Run to ROTC building,
Read Extortion 17 page 152 of Hero book, text is copied at end of BB.

Thang 1 Honoring Extortion 17
Pax count off by three’s and report to their station.
Each station has three exercises; Pax do exercise for 1 minute, then get a 8 second rest/transition. Go through all three and then repeat that cycle one more time (used a timer app on the cell phone to prompt transitions).
Station 1 (6 mins)
1 Curls, block
2 squats, block
3 KB swings, block

Station 2 (6 min)
1 LBC
2 dips
3 American Hammers

Station 3 (6 min)
1 Knees to chest
2 Mtn Climbers
3 Low plank

After first six-minute set, all pax run to parking spot #31 (approx. 950’ one way)
Do 17 burpees
Run back to ROTC building
Pax rotate to next station

After second six-minute set, all pax run to parking spot 17
Bear Crawl to spot 31
Do 6 burpees
All Run back to ROTC building
Pax rotate to next station

After completion of third set: pax wall sit. Read CPO Stephen Matt Mills bio (was on Extortion 17), text is copied at end of BB.

Thang 2 Honoring CPO Mills
Wall sit and all pax hand over 15 lb slam ball. Back and forth for 6 loops.
Short mosey run
Do global warming routine for a few rounds.  End with 8 burpees OYO.

Then 5 min of mary.

Fini, COT

NMM
I last Q’d Honey Badger in May and honored Extortion 17 back then, with a secondary Thang honoring SCPO Kraig Vickers (also on Extortion 17).

Today’s routine was slightly confusing for the first round, but all pax got the hang of it for the remainder.

Had an FNG, last name spinner and he got “Fidget” as his nickname. I forgot to reiterate the five core principles of F3 for the FNG…should have done that at the beginning of the workout.

Prayers for school starting peacefully and with patience.

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 reinforce American and coalition special operations troops. Insurgents fired at the Chinook, severed one of its rear rotor blades, and brought it crashing to the ground. All 38 onboard perished instantly in the single greatest moment of sacrifice for Americans in the war in Afghanistan. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.  31 US service personnel, one canine, and 7 Afghans were on the flight.

CPO Stephen “Matt” Mills
Chief Petty Officer Stephen Matthew “Matt” Mills, was born Oct. 25, 1975 in Austin, Texas.
Shortly after his high school graduation, Matt enlisted and reported to the Great Lakes Naval Training center in Illinois in January 1997. Upon completion of basic training he was stationed aboard the USS KINCAID and served for three years.
Very early on, Matt knew he wanted to be wanted to be Navy SEAL and in June 2000 he entered Basic Underwater Demolition/SEAL training.
Upon completion, the Navy commissioned Matt Mills as a SEAL reporting to SEAL team Three on Sept. 11, 2001. Mills later completed the process that it takes to become a member of the elite Team 6.
Matt Mills completed numerous deployments around the world in support of the Global War on Terror and was a highly decorated combat veteran, having served in Iraq and Afghanistan and earned numerous awards including:
Two Bronze Stars Medal with Valor
Navy and Marine Corps Achievement Medal with Valor
Presidential Unit Citation
Purple Heart

Chief Mills was an avid hunter and enjoyed anything outdoors. Matt is survived by his widow Keri, sons Cash and Bryce, daughter Zoe, his parents Steve and Cheryl, and siblings Michael and Ashley.

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Caution: The Minnow Pond may contain hills

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Man, that sucked…I mean, that was awesome. Pardon me as oxygen is still hard to come by this morning. It was in the 70’s with 4,000% humidy, we averaged 7:45/mi for 3.25ish miles, did some low-rep exercises along the way and I tried really hard to keep the merlot in the tank. Jedi was disappointed we didn’t hit every single hill in Fort Mill but Dirty Harry enjoyed the gun shop hill repeats.

For further detail that is both short on eloquence & wit, see below…

Disclaimer & welcome to Pet Sounds from the sun-blotting region of CARPEX…YOOOOOOOOOO

Took off out of the parking lot for an estimated .5mi loop around Main St, ending up back at the lot for:

Windmills

Jump Squats

Carolina Dry Docks

SSH

Jump Squats

Wide-Arm Merkins

Moroccan Night Clubs

Jump Squats

Diamond Merkins

Made our way to the base of the gun shop hill (Massey St)

Run up the hill to the Church then back down to the base of the hill. Repeat 2 more times for 3 total round trips then mosey to the steps by the stop light.

50 Calf Raises then a lengthy explanation of how to get to our next destination: Harris Street Park by way of Spratt St then Harris St.

At the Park’s parking  lot: Dips, Mountain Climbers, Peter Parkers, Merkins

This is where it began to look much better on paper. It was very simple, run up Jackson St to Hwy 160. You see, the problem with this single-road route is that it consists of roughly a 3/4mi gradual uphill climb that in the gloom, gives you the mirage of never ending. Right about that .5mi mark is where Punch List almost witnessed the splash, but hey, I’m the Q, I can’t splash. So I started walking then met the PAX at the stop sign where I see Shady is already leading the next exercise…show-off. #gazelle

Once we collected the 6, we made our way back to the AO for 5min of Mary.

And at this point, I’ll thank Shady for the chance to Q the Minnow Pond, thank the Lord I didn’t die, ask the PAX to consider pushing themselves at something a little different, and spend part of the day looking for oxygen.

Maximus

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Steadfast

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18 Pax posted at the Coop in full representation of 3 solid regions today (Richmond, Fort Mill and Ballantyne). The temperature dropped and it felt like spring again. Wegmans, Skate or Die, Sasquatch and Cici did a pre-run for extra credit. Double Mint put up a strong post as his downpainment before spending the day at Carowinds.  T-Claps to all 18 high impact men that challenged themselves both mentally and physically today. 

The Thang:

Mosey to Sugar Creek Elementary’s Bus Loop

COP: SSH (30x), IW (20x), HillBilly Walkers (15x), WM (15x), Moroccan Night Clubs (15x), Sumo Squats (15x), MC (15x), Peter Parkers (15x)

Mosey to the pull up bars: Jacobs Ladder with burpees at the bottom, pull ups at the top 8x

Mosey to Sugar Creek Elementary’s Parking Lot: Windsprints (2x)

Mosey to the wall: Wall Merkins 3x, People’s Chair 3x

Moleskin:  

We are constantly feeling good and bad vibes during our journey of life. Life is filled with valleys and peaks. Like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced between pride and humility, right and wrong, etc. Remain steadfast and in balance.

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Big B, little b, what begins with B?

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Buddies, Burpees, Bearcrawls, Bodybuilders, Booyah! Merkins and B.O.M.B.S. all start with that letter B, that’s what.

18 attended the Swamp today, half rucked, the other have joined YHC for a little schooling on the letter B.

I decided a couple weeks ago that I was going to work my way through the Exicon one letter at a time.  This was my 2nd Q since making that decision so the 8 unlucky PAX that got stuck with me and B today were thoroughly beat-down.

I gave the quick usual disclaimer an off we went.  I immediately heard grumbling about the speed so I slowed it down a bit and we did some karaoke’s and toy soldiers before circling up for a quick warm-up, which consisted of 9 Windmills and 15 Merkins (IC) followed by a couple 10 counts holding a 6″ plank.  A quick stretch and off to the 1st routine.

Routine 1:

Burpee, Bearcrawl, Booyah! Merkin…Chase

Buddy up and partner 1 does 5 burpees and then chases down his partner who is bearcrawling around the 2 roundabouts (about .25 miles).  Tags his partner and then they each do 5 Booyah! Merkins and switch/repeat until getting back to the starting point.  A real shoulder burner!

Routine 2:

For routine 2 we moseyed to the parking lot next to the fountain and did some B.O.M.B.S.  This is basically a DORA with more exercises and the suggestion to pick an exercise that matches each letter in BOMBS.

  • 50 Bodybuilders
  • 100 Overhead presses (with cinderblocks)
  • 150 Monkey Humpers
  • 200 Big-Boy sit-ups
  • 250 Smurf Jacks (suuuuuucked)

In typical DORA fashion, 1 partner does the exercise while the other (in this case) sprints to the 2nd island, bear crawls around the island, and then sprints back and picks up where his partner left off while his partner does the sprinting.

I think only  Cha-Ching, Duck Dynasty, and I finished, but that was probably because we were the odd group and we took the higher of the 2 reps.  I’m not sure if we would have made it otherwise since it came down to the last few seconds before heading back to CoP.

Everyone did awesome and pushed for the entire 45 minutes.

We made it back to CoP at exactly 6:00AM with the Ruckers about a minute behind.

Maximus announced a couple of new AO’s coming to Fort Mill, including a “Bruisers” workout for injured PAX, what a great idea.  As well as a bootcamp AO with a mandatory pre-run, sounds harsh!  In any case, not a lot of PAX spoke up with Prayers except for Maximus again so we prayed for family and everything that was on our hearts.

Thank you for the Q Cha-Ching it was a pleasure to lead these men today.  Nice work everyone!

Until next time,

-FLUX-

 

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Honoring SEALS with a Watering Can

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We completed on of the GORUCK workouts of the month honoring the Navy SEALS.  Not sure that grown men pouring water over each other at 5:00AM is what the SEALS have in mind when thinking of honors they would like to receive, but it certainly will catch the eye of any administration at the school if they are reviewing security footage.

-Step 1: Pour uncomfortably tepid water over each other to try to make it a little more suck-filled…

-Step 2: 1 mile ruck (AFAP)

Step 3: 100 Ruck Squats, 70 Ruck Merkins, 33 Ruck Swings

Step 4: 1 mile ruck (AFAP)

Step 5: Killed the last few minutes with a combination of Flutters, Toes to Ruck, and me trying to figure out how my new watch works

 

As always it was an honor to lead. Thank you for the opportunity

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Dora and Climbing Jacob’s Ladder

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Today we had 12 brave souls that came out for my sophomore Q….hopefully I didn’t disappoint.  No FNG’s and the Disclaimer was given.

We started with a slow mosey around the parking lot and warmed up with :

Cherry Pickers, Imperial Walkers, Overhead claps and Windmills…with help from the group my Cadence will improve

DORA made an appearance and made us do:                                                                                                            100 Merkins                                                                                                                                                                           200 Squats                                                                                                                                                                             300 Flutters

When that was completed we were entertained with Jacob’s Ladder                                                            10 Pull-ups down the hill for 1 Burpee and back up the hill for more pullups and so on and so on until we finished.

Back to COT for announcements and prayers and we were joined by two ruckers.

Thanks Punch List for the opportunity to lead these men

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Badger 1 year Convergence

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Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

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#LacesIn. 0515. It Pays To Be A Winner.

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We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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The Ranch -pre spring break

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Pulling into the parking lot I was thinking man we are going to have a solid crowd today. Then I remembered how many guys are prepping for the custom ruck in May. There ARE SOME OPEN SPOTS IF ANYONE WANTS ONE!!!!
We started with a solid six, 1 FNG from Pittsburg. Welcome.
Disclaimer was given and off we went.
Mosey with some karaoke, high knees, butt kickers etc.
Circle up SSHs, Mtn. Climbers, Moroccan night clubs, little arm circles forward/back.

Mosey around school to playground. 5 pullups/ 20 feet to fence, 4 pullups/ 20 knee to fence go down to 1.

go to swings feet on swings knees to chest/ 10 derkins.

Mosey to car loop bear crawl 15 feet 5 merkins keep going for about 7 times.

Wall sits while Pax bunny hops by. X 3

partner up 100 bomb jacks while partner runs loop get to 100 you done. Mosey to picnic benches 3 sets of 10 dips, derkins, step ups.
Mary for 4 minutes.

COT- prayers and praises, announcements.
Welcome Chicken Catchatore- thanks for bringing FNG out Pappy

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Mile High at The Fort

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First off- Cobains to Bonsai for this trady BB.  The beatdown was on point.

A hearty crew began strolling in around 6:20 with headlamps both running and car with much excitement and anticipation.  Plenty of jokes going around as I brought my 2.0 that now towers over me by about 5 inches.  Par for the course.  Dont know if this was Milehigh’s first Q at the Fort but he easily stepped up to the plate.  There were a handful of pre rucks and pre runs from PAX accelerating their #King.  Fishsticks ran all the way from Tom Brady’s back yard which was about 7 miles.

Milehigh took the reigns first and led the PAX on a mosey run around the park and then off campus for a circle of pain with standard issue but equally difficult warm ups.  DORA was the name of his game and MH extended to 4 rounds of 100 merkins, 200 Carolina Dry Docks, 300 Squats, 400 LBC aggregate between your partner.  P1 runs up the grassy cliff, bangs out 5 more merkins and tries not to be a rolling wheel of cheese on the way down.  Festifun (from Rock Hill) came in guns blazing and was big on the #pickupthesix encouragement that #teamHYDE had fallen to #DFL.

Handoff to YHC and with no words really planned have been struck and moved by the acceleration of Mile High in fitness, fellowship and his faith.  7 months in and he’s running the yeti, leading workouts, understanding accountability and seeing the virtues of shield lock.  AYE!

AYG up the hill for a partner series of wheelbarrow, carries then toe lunges and burpee broadjumps #crowdpleaser.

Finished out with 2 teams of tunnel of love and finally seal team situps.  Indian run back to home.

  • Geronimo is F3.  King is locked in, always welcoming and a magnet for anybody
  • No one knows exactly why DOAH wore his reflector vest during the workout.  but he stayed safe, so goal attained.
  • Kernel(14 yo 2.0) took it on the chin well and kept up with his old man despite YHC being able to fit in his pocket
  • Lutifisk is looking lean and mean- aye brother keep up the King/Queen
  • When did we start naming ppl after the bad roads in Fort Mill- Pothole and Asphalt?
  • Tesh kept his shirt on but he was conflicted
  • Finally- those who played in the grass the second half, truly get the original Fort. Skin fungi be damned.

AYE!

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