Backblasts

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Atlantis – 06.13.19 – “PCMBBJ”

5 PAX including one Willy Loman from Chattanooga posted for a treat of a workout on this treat of a morning.

QIC: Princess Aurora

PAX: Crablegs, Pumpkin Spice, Trapper Keeper, WuzntMe (Chatt)

THE THANG:

Disclaimer and medium mosey around the lower lot into COP:

  • SSH x 25
  • LBAC F x 10 – Hold for 20ct
  • LBAC R x 10 – Hold for 10ct
  • Seal Claps x 10 – Hold for 13ct
  • Overhead Press x 20 – Hold for 10ct
  • Alabama Prom Date x 15

Line up along median for a Suicide Ladder. PAX sprint to 1st light pole and back, performing 5 Froggies before running to 2nd pole. Repeat with remaining two poles, then plank and wait for six.

RnR upping the Froggies to 10 at each return to the starting line.

Short little hop over to the swings for some standing (more like rolling) Elevens. Start with 1 Underdog, then roll over to perform 9 Gracies (both sides=1)

Step up to the low wall across from the water tank to introduce the PAX to the Prison Cell Merkin Burpee Box Jump. (Visit https://f3nation.com/exercises/ to learn more. You’ll figure it out.)  PCMBBJ x 10 followed by a lap around the gravel path surrounding the tank. Plank and wait for six. RnR with 9, then 8.

Mosey back over to the lot for some Mary:

  • Flutter Kicks x 20
  • Jane Fondas x 15 ea side
  • Crunchy Frogs x 15
  • Hello Dollies x 15

COT/BOM

MOLESKINE:

It was good to welcome WuzntMe from Chattanooga even if he is a Gamecock. F3 is open to all men after all. From the start of the suicide ladder, YHC wondered if he’d started things off a bit too rough, but the casual mumblechatter with Pumpkin Spice throughout said otherwise.

Also worth noting are that the Gracies will get you, and the PCMB and all its mutant offspring will definitely make another appearance. Perhaps even tomorrow.

BULLHORN:

  • TAPs:
    • Ludwig
    • Penny Loafers
  • Upcoming:
    • 6/21 – Leadership Lunch brought to you by Vector. Get your RSVP in by 6/17.
    • 7/4 – 4th of July Convergence at Bicentennial Mall
    • 7/26 – Nightpath
    • 8/17 – Yuck Ruck
    • 9/14 – F3 Nashville 5th Anniversary Spectacular
    • 10/19 – TNCANRUCK

PA out.

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ON THIS DAY @ The Pound

Pre-Party: 3rdDegree led Staples, Kermit, TV Guide, & Barney Fievel in the Dancing Bear Ziggurat. YHC “and some other lurkers” showed up late.

20 PAX in attendance for today History Lesson: ShowMe, TV Guide, Barney, Stats, Nimbus, Swinger, Tebow, 3rdDegree, Numbtucks, Kermit, Typo +, Staples, Professor X (respect), Double Bird, Sex Ed, FNG WHOOPS, Mufasa, Old Hickory, Gaylord Focker (QIC)

Warm-up/Disclaimer:

  • ShowMe Lap
  • SSH IC
  • LBAC IC
  • LBAC ir IC
  • Good Mornings OYO

Today’s History Lesson: ON THIS DAY (June 13th) in History

1920 US post office department ruled that children may not be sent by mail

1966 Miranda Rights were created

1967 First black Supreme Court justice Thurgood Marshall was nominated

1970 the Beatles Let It Be album went #1 for 4 weeks

1977 Dr. Martin Luther King, Jr’s assassin was recaptured

1983 US launched Pioneer 10, the first spacecraft to leave the solar system

1996 Guinea pigs were distinguished from rodents

1999 Saddam Hussein issued a decree that 18year old + beggars in public places would be imprisoned.

2011 the Goodyear BLIMP crashed. The pilot, Mike Nerandzic, dived down low enough to save everyone but himself.

History Channel GIF

Thang 1:  B.L.I.M.P.S. 

PAX moseyed to the short loop in order to honor the Goodyear Blimp and its heroic Pilot Mike.

B – burpees

L – Iron Mike Lunges (to honor to the Pilot)

I – Imperial Walkers

M – Merkins

P – Pickle Pounds & Pickle Pointers (Lexicon only, Don’t google that)

S – Squats

Owing to the date of June 13th, we attempted 6 rounds of BLIMPS 13 reps on each exercise with a short loop  (1/3 mile) lap in between. Thanks to Numbtucks for critiquing everyone’s form #ironshartsiron. Barney and QIC unsure of what round we were on. Who knew YHC couldn’t count?

Overall, we, like the Goodyear Blimp and its Pilot, did not make it.

Image result for parade blimp disasters gif

Thang 2: Let it be Merkins

Mosey back to the parking lot for some Mumblechatter-filled celebration of the Beatles #1 hit album Let it be. Each time “Let it be” was say, PAX did a Merkin.

Image result for Beatles gif

CoT/Numbers/Names/FNG Naming

  • FNG Dan Gwydir “WHOOPS” You’ll have to ask him yourself.
  • Prayers for success and safety for Soccer Mom and his family’s efforts to secure visas.
  • Prayers for healing for Swinger whose wife is 3 months pregnant and was just diagnosed with Epilepsy.

What we learned: Earlier this week, 3D challenged us with getting comfortable with the uncomfortable. YHC spoke about opening up to your brothers with that which you struggle with.

Image result for Stiller focker gif

Luke 22:42 Not my will, but Yours be done.

Post Party:  Coupon carrying party led by Kermit

Coffeeteeria: Thanks to Tebow for providing hot coffee, but supposedly Barney took it all.

– Gaylord Focker

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Remembering Levi, One Year Later

PAX: T-Cell, Moneyshot, Hipster, Princess Aurora, Spinal Tap (Kotters), SATCO (FNG) and En Fuego (QIC)

7 PAX tried out a new potential residence for the Skunk, journeying to the home of the III Pillars AO, and in doing so faced a “kid-friendly” workout full of monkey bars, relay races and crab hunting in an effort to honor Levi Hughes, the son of a buddy of mine who passed away in a drowning accident one year ago today.   This workout was performed just under 12 months ago, about 3 weeks after Levi’s funeral, and today we turned to it again, hoping the little man was enjoying what he was seeing.

Levi Hughes embraces his dad, Jonathan, during the

Warm up with a mosey heading up to the field, making separate stops to perform 3, 13 and 15 merkins (Levi’s birthday of 3.13.15)

COP: SSH x 13, WMH x 13, Scorpion Stretch x 13 (totaling 39 reps, representing the 39 months Levi spent in the arms and care of his family and friends).  Head to the monkey bars to begin the…

THANG:

L – Lateral Pull-Downs, aka pull-ups.  273 total reps amongst the team of 7, approximating 39 per PAX (YHC had a little trouble with his math here – PA there for the rescue).  Upon completion, head to the track for a relay race – 2 PAX complete a lap while the remaining PAX hold high plank; repeat for next 2 PAX and then final 3 PAX.  Head to corner of the field for:

E – Escalator utilizing BLIMPs.  Collective counts of 70, 140, 210, 280 and 350 (YHC again a little fuzzy on the math) with respective BLIMP of Bodybuilders, Lieutenant Dangers (Dans with a merkin thrown in – became quickly apparent that each PAX had their own way of performing said exercise), Imperial Storm Squats, Merkins and PlankJacks.  Knock out respective count as a team and then run to next corner to begin next exercise.  All in, head back to track for next relay race, this time PAX hold low plank

V – Vacuum Cleaners. Two PAX hop in wheelbarrow position; wheelbarrow to sideline (approx. 20 yards), perform 5 derkins, reverse wheelbarrow back to starting line.  Flapjack until all PAX have wheelbarrow’d.  Back to track for final relay race, this time PAX alternate between high and low plank

I – Indian Crab Walk.  Levi’s favorite beach activity was crab hunting, and in his final moments he got to live out the excitement of putting on his Crab Hunting t-shirt (favorite shirt to wear) and get ready to head to the beach to go do just that.  PAX line up on their six, PAX in the back crabwalks to the front, then next PAX, etc.  PAX on six alternate doing LBCs, flutters and American Hammers.  Perform until time no time left on the clock – got to believe the little man enjoyed that one – and we mosey back for COT.

Honor to have led and appreciate you allowing me to celebrate Levi this morning.  Thank you for showing up and doing your part.

We discussed in the COT, I’ll throw in the backblast as well.  Levi’s mom mentioned in the eulogy that Levi came to her at 11:00 that night wanting to hop in bed with her.  Whereas normally she might encourage him to head back to his bed, that night she rolled over and they spent their last night together, just the two of them, in a bunk bed.   Amazing moment that gives YHC a tiny bit of joy in an otherwise extremely sad situation.  Great reminder to YHC and hopefully to us all – nothing is guaranteed, enjoy and appreciate each day and breadth for the gift that it is, keep telling those little ones in your life how much you love them.  And the next time little feet patter into your room in the middle of the night, maybe roll over and create some space while you still can.

En Fuego

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Paula Abdul vs Sir E.

Image result for opposites attract images paula abdul

12 PAX greeted the brisk morning gloom for a Cochran hill climb.

QIC: BoyBand

PAX: Pope, Dupree, Floppy D, Dilly Dilly, Razorback, Too Tall, Yard Sale, Renegade, PSL, Tampa-Libra, Dr. Smartt

We started with a short mosey to the bottom of Cochran hill for warm-o-rama.

WOR: SSH x25, Good mornings, willy mayes, baby arm circles forwards and backwards

Thang: Paula Abdul

-As the song “opposites attact” goes (and I mis-quoted this morning) 2 steps forwards and 2 steps back. Well, that gets you nowhere so we did 2 steps forwards and 1 step back all the way up the hill and then 1 step forwards and 2 steps back down the hill. Each “step” was a light post on the East side of Cochran.  We stopped at each light-post to perform an exercise before heading to the next designated stop.

Up: 2 up – Clock Merkins – 5 in each position; 1 down – WWIs x20 facing up the hill

Alternating sets of flutter kicks and supermans for the 6.

Down: 1 up – Derkins x10, 2 down – 10x4ct flutter kicks (we ran the uphill portions of the hill backwards to get a good leg burn)

Alternating sets of hello dolly and supermans for the 6.

Still 10 minutes of time….Short course pull ups and bear-crawls!

Started at the playground and performed the following in sequence:

5 pull ups -> bear-crawl up the hill -> bear-crawl down the stairs -> rinse/repeat

MARY: Hello Dolly x20, Alabama Prom Dates x20, LBCs x20, Side hip raises x10 each side

COT

Thanks for the opportunity to lead. Don’t forget the leadership lunch coming up on 7/20.  Keep Ludwig’s wife, Dupree’s wife, and Spicolli in your prayers.

SYITG

 

 

 

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DEATH BY 50’s at Defiant

GLOOM FACTOR: it was a beautiful, yet very humid morning.

 

PAX: Professor X (Respect), Staples, NumbTucks, 3rd Degree, Swinger, Double Bird, SexEd, Creeper, Gaylord Focker, Typo+ (QIC)

 

Pre-Party: NumbTucks, 3rd Degree and Staples did Bearway to heaven with Creeper joining in a quarter of the way through.  Congrats to NumbTucks for finishing for the first time.  Congrats to Staples for setting a PR.

 

ShowMe Lap for Gaylord Focker

 

Circle up for Disclaimer, WarmUps:

15x Squats (PAX acted confused in regards to when Q was calling it finished.)

15x Seal Jacks (Q made it obvious, with authority, when he was calling it finished!)

12x LBAC

12x rLBAC

 

Head to Staples’s truck.  Grab your Coupon and head to the PainGround.  It’s time to have a little fun with your Coupon.

 

THANG:

ALL EXERCISES HAVE 50 REPS.  Each round consists of Legs, Upper Body, and Core.  Run to fence and back after each round.

ROUND 1: Squats, Curls, American Hammers (for AH: each side ½ unless you are using coupon, then each side is 1)

ROUND 2: LUNGE (Each leg is 1), Overhead Press, LBC (no coupon, drop legs to right side and do 25, repeat on left side)

ROUND 3: Step-ups (Each leg is 1), Pull-ups, Knees-to-Elbow

 

FINAL TASK:  Hang Hold – see how long you can hold on to the bar before dropping to ground

 

 

Mosey back to Staples truck to return Coupons.

 

 

CoT:

Circle up, counted off, name-o-rama.

 

Q forgot to ask for prayer requests and announcements.

 

Post-Party: Gaylord Focker, 3rd Degree, Creeper, NumbTucks, and SexEd for half of it.  All did 10 Dwarfkins (Merkin, dwarf kick, Merkin, dwarf kick to the other side)

 

 

BULLHORN: #2ndf lunch this week in Nashville for any (Nolensville) PAX that work in (or want to drive to) the area.  Watch Slack for details.

 

Love seeing double digits for yet another week.  Let’s keep the momentum up!  Love leading you guys!

 

TYPO+

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Wet Bomber

PAX:

Cub cadet, Nanny, Crawspace, Porcelain, Hi viz, Tiny dancer, Bicentennial Man, Vector, Pumpkin spice, T cell, PA, Bad boy (QIC)

Temp: 70 Degrees, and rain…lots of it. LOTS OF IT.

LOT’S OF RAIN.

COP:

High knees  x 20 IC
SSH x 20 IC
BABY ARM CIRCLE  x 20 IC
Seal claps x 20 IC
Willy Mays x 15 IC
Before mosey, wanted to get a slight burn.
1 Air press – 1 wide Merkin
2 Air press – 2 wide Merkin
3 Air press – 3 wide Merkin
etc…up to 10
The Thang:
Mosey to driving range poles:
Partner up – Rotating pole between partners.
PAX 1: Bar Craw to first pole while
PAX 2 Lieutenant Dan lunges to next pole
Alternate until completed.
Mosey to Playground:
Stay in partners –
Round 1:
50 pull ups
100 dips
Round 2:
100 merkins
200 squats
Extra credit:
Pull-ups till burn out while partner planks. Drop more than 5 seconds, you’re done.
Mosey back toward parking lot only to stop at the bottom of the hill.
PAX to sprint to top of hill and perform 5 burpees. Slow mosey back to bottom. Plank and wait.
Rinse and Repeat x 3

 

MARY:

American Hammers x 30 x IC

Announcements:

  • Leadership luncheon is June 21st @ Cafe at Thistle Farms. How to deal with difficult people buy Dr. Jerry Hickson. Please RSVP to T-Cell by June 17th.
  • July 4th bicentennial mall. 1 hour
  • September 14th 5 year workout. #strivefor100

Prayer requests:

  • Gillian – Heart valve replacement complications.
  • Cub cadet friend named Alecia – Has breast cancer
  • Penny loafer wife has cancer, please pray for their family.
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TVGuide VQ coQ @ TheForge

Pre-Party: 3rdDegree led Staples, Kermit, and Nimbus doing some yoga-inspired work in the downpour with the medic pumping the Aggressive Spa mix.

21 PAX in attendance for the main event: Kermit, Staples, Stats, Numbtucks, Mursa, Nimbus, Mickey Mouse, Mufasa, Topper, CheezWhiz, Sex Ed, Lovie, Mic Drop, Sprinkles, Pocahontas, Gaylord Focker, TVguide (VQ coQ), 3rd Degree (coQ), and 3 FNGs – Ohh Ship, Back Ho, and G.I. Jane got after it.

Warm-up/Disclaimer:

  • SSH IC x 20
  • Squat Thrusts IC x 20
  • Tempo Merkins IC x 15
  • Mountain Climbers OYO
  • Good Mornings
  • Willie Mays
  • ShowMe Lap

Thang 1: Bataan Death March
Kicked off a Bataan Death March with a 5 burpee buy-in to start. Pax start their mosey from the Mill Creek bridge behind the HS football field, the last man completes 5 burpees before sprinting to the front of the line. Rinse. Repeat. Threw in a few speed bumps along the way: bump #1 – 10 merkins, bump #2 – 10 Iron Mikes (each side is a half). We death marched all the way to the middle school soccer fields.

Thang 2: Doracides

Dora + Suicides = Doracides. Yes, it’s as terrible as it sounds. A slightly modified version though, partners shared the following: 100 merkins, 200 LBCs, 300 squats. Mode of transportation was suicides, with a burpee at each cone x3. Immediately following the Doracides, we got in one more Bataan Death March lap around the entire soccer field. Ensuring everyone got their fair share of the suck.

Plank and wait for the six. Closed out the march with 5 more burpees for the entire group. Next up, 3rdDegree beat down.

Thang 3: Bearcrawl Suicides
More partner work. This time bearcrawl suicides. Partner 1 hangs back to stretch out whatever they want. Qs orders – insert mumble. Partner 2 begins with bearcrawl to the first cone, then crawlbear back. Repeat 3 times to complete suicides. Flapjack. This one sucked.

Thang 4: The Royal Burpee

  • Single Shot Jack – 5
  • Double Shot Jack – 5
  • Clap Burpee – 5
  • Mountain Climber Burpee – 5
  • 180 Burpee – 5
  • Insert Fog Of War – memory (and body) fading quickly, was there more?

To end the thangs, we performed some Banana Supermans.

CoT/Numbers/Names/FNG Naming

What we learned: Get comfortable with being uncomfortable. Stepping outside of your comfort zone is key. It’s how we experience new things in life. It’s how we confront our fears. It’s how we become stronger leaders. After a few good words by 3rdDegree, we tightened up our CoT for prayer.

Bullhorn: (memory still foggy)… this Wed 6/12 – 2ndF opportunity for lunch in Nashville. Open to all, hoping to get the Nolensville PAX that work downtown together for some grub around noon. Watch for more details on slack.

Post Party: 3rdDegree led Numbtucks, Staples, CheezWhiz, Stats, & TV Guide to perform a 20 burpee ante for each FNG. 6 rounds of 10 burpees on the minute, totaling 60 burpees. Aye!

Beereteeria: Altidore came through with a special drop off delivery of some Good People IPA. Cerveza Salute in full effect to celebrate TV Guide’s first Q. Also big thanks to Numbtucks and CheezWhiz for providing the traditional Coffeeteria. A good day indeed.

– TV Guide, out.

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#cruelhall 6.7.19

17 PAX braved the conditions for a good little AMRAP to start the weekend.

PAX: Big Stick, Floppy Disk, Bagger Vance, Dupree, Black Widow, AR, CCR, Dine ‘n Dash, Master Splinter, Moving on Up, Atlas (my hero), Yard Sale, PSL, CAPS LOCK, Dmish, Prevac, Razorback (Q).

Conditions: Wet and it got wetter.

Tunes: My old and insufficient speaker was the target of much complaining. But I’m cheap and she’s been with me for a lot of good years.

WOR: Mosey to bottom of bus hill for some SSH, GM, WMH, BACs, OH and seal claps, merkins, squats, spidermans and a couple hill sprints. Then mosey to covered court for…

THANG: AMRAP because YHC wasn’t in physical or emotional shape to bark orders all morning. The white board (which will return) listed the following exercises (alternating between the two options each round), and PAX were instructed to complete as many rounds as possible in our ~35 remaining minutes.

  • 10x pullups / horizontal rows
  • 20x merkins / Carolina dry docks
  • 30x squat jumps / split squat jumps (15x each side)
  • 40x LBCs / reverse crunches
  • 50x hillbillies / Imperial walkers (25x each side)
  • (4x) * (round number) 8-ct body builders (so 4, 8, 12, 16… for those of you who were Rick Singer customers)
  • Baseball lap

Pretty good pace by the whole group, who eschewed the covered court after round 1 in favor of the wet playground. I think the cardiovascular elite tallied 6 rounds total (or close to it). Back to the parking lot right around 6:15. 

ANNOUNCEMENTS:

Several challenging health situations discussed this morning – let’s keep those families in our prayers and remember to serve and encourage them when and how we can.

First Friday lunch is today @ 11:30 at the Cookery.

Pleasure to be with you men this morning.

#wps

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6/6/19: Big Boy Burpee Pyramid

Location: Atlantis

Conditions: Low 70s, humid

QIC: Pumpkin Spice

PAX: Crawlspace, DFrost, Vector, YHC

THE THANG

In the usual fashion, disclaimer was made and the PAX moseyed around the field and then entered the field on the west side for some Warmorama.

  • SSH x 15
  • Imperial Walkers x 15
  • LBAC x 15
  • Moroccan Night Clubs x 15
  • rLBAC x 15

After we were sufficiently warm, we took our places on the sideline and did a pyramid workout using the telephone poles that are ~100 feet apart. PAX ran to Pole #1 and did 5 Burpees, then Bernied back to the start line and did 10 Big Boy Situps. They then ran to Pole #2 and did 10 Burpees, and Bernied back to the start for 10 BBS. Continue the pattern for Poles # 3 and # 4 with 15 and 20 Burpees at each and Bernie back to the start line for your 10 BBS. Then finish the pyramid by working down again for Poles #3, #2, and #1 with 15, 10, and 5 Burpees at each.

After completing the Big Boy Burpee Pyramid, the PAX moseyed back around the field with an AYG 300m sprint to the Pizza Hut. PAX partnered up and while one partner did AMRAP Steve Irwins, the other ran around the water tower. PAX tagged up and changed roles. Next up was AMRAP Swerkins while partners ran around the water tower. Once both partners had ran twice and did both exercises, we made our way back to the shovel flag for 90 seconds of Freddie Mercury before all was said and done.

MOLESKIN

  • A small but quality workout today out at Atlantis. Mumblechatter included discussion on David Goggins and what it means to push yourself beyond the mental barriers you put on what your body is capable of. You can do at least 1 more rep than you think, you can hold proper position without going to your knees for 5 more seconds, and you can exercise with perfect form even when your body wants to take shortcuts. You won’t get better if you don’t push yourself!

BULLHORN

  • June Leadership Lunch – JUNE 21, 11:45a-1p
    • Cafe at Thistle Farms on Charlotte Ave.
      Discussion on how to deal with difficult personalities by Dr. Jerry Hickson. He’s an excellent speaker and leader. Well worth your time to attend.
      Lunch will run $20/person and can pay Vector.
      Need final count by June 17 (planning for 15-20 but room for more). RSVP using the link on Slack.

– Pumpkin Spice

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Bama Beat Down at The Pound

GLOOM FACTOR: 73 Degrees 90% humidity

 

21 PAX: Nibus 1500, Show Me, Staples, Double Bird, Kermit, Pollywog, Voyeur, Mufasa, Sex Ed (color run), FNG Professor X (respect), Barney Fivel, Gaylord Focker, Hush Puppy, TV Guide, Mic Drop, Creeper, Mursa, Typo +, Swinger, Mickey Mouse, QIC Stats.

 

Disclaimer

 

WARMUPS:

Show Me Lap

17 X SSH IC

17 X Slow and Low Squats IC

GM & WMH OYO

17 Tempo Merkins IC

Explained the significance of the number 17 as the same number of Football National Championships won by the mighty Alabama Crimson Tide. At this time the mumble chatter was accelerated to full speed which resulted in a quick 10 attitude adjustment burpees.

To further drive home the significance of the number 17 PAX moseyed to the covered picnic area for a round of 17 DIDs.

Thang 1

In honor of Bear Bryant and his 6 National Championships Pax partnered up and completed 6 rounds of Bear Brawls in the lawn adjacent to the pain ground. (each Pax Bear Crawled 6 times)

Thang 2

On the first day of the Alabama’s “4th quarter conditioning program” players run 16 110 yard sprints with 45 seconds of rest between each sprint. Due to time constraints we did 8 110 yard sprints with 45 seconds of rest.

Pax proceeded to the Amish store parking lot by Lunge Walking the Bridge.

Thang 3

Pax shuttle ran each parking spot with a Burpee at the entrance of each spot and a Bobby Hurley jump a the front of the spot. This was in recognition of Terrence Cody’s two blocked field goals in a win over the Tennessee Volunteers in 2009 in route to Nick Saban’s first National Championship.

MOM

Pax moseyed back to the parking lot and circled up with 4 minutes to spare.

17 Flutter Kicks IC

17 American Hammers

17 LBCs Normal and both sides.

 

CoT, Count-o-rama, Name-o-rama

  • Welcome FNG Professor X
  • Prayers for Soccer Mom
  • Prayers for Barney’s final interview.

Galatians 6:9 – So let us not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.

Pax were encouraged to choose what is good not what is easy, with the truth that we are empowered to do good with the help of Jesus and the Holy Spirit.

Always an honor to lead.

YHC -Stats