Category: Nashville

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Ironclad: Double Glove Edition

Gentlemen,

After a successful summer Ironclad that saw many men launch themselves headlong into accelerating and invigorating their own lives and the lives of those in their communities, the beginning of the New Year marks the perfect time to carry this over through the cold, uncomfortable winter. Oh! that glorious winter! A time when most would be quick to let a little temperature drop or some frozen precipitation keep them in bed, but also a time when those of the Ironclad ilk choose to face, and, quite possibly, enjoy the challenge a little cool weather brings. Thus, I present to you Ironclad: Double Glove Edition.

Should you choose to accept the challenge, between Jan 1, 2019 – Mar 31, 2019, you must complete the following:

 1st F – The Magnet – Improve your Fitness

  • Post 40 times (avg. 3/week), five of which must be in temps below 32 degrees.
  • Post five times at “AwayOs” (workouts you don’t normally attend)
  • Q three times (once/month)

2nd F – The Glue – Strengthen your Fellowship

  • Attend at least three 2nd F events (lunches, happy hours, etc.)
  • Attend eight coffeeterias (or stick around in the case of tailgate coffeeteria)
  • Bring one FNG or Kotter (3 bonus posts awarded for any of the following: My Cousin Vinnie, Ray Finkle, 5 Star).

3rd F – The Dynamite - Make an Impact

  • Participate in two 3rd F opportunities. This can be a study of religious text, going through Q Source, community service, or some other opportunity that involves thinking outside of your own interests.
  • Read one book on leadership (>200 pages) or Freed to Lead.

Additionally, you must complete one CSAUP in the 13-week period. This can be a 5K, triathlon, Spartan race, GORUCK challenge, etc. Alternatively, you can complete one “Polar Plunge,” i.e., full submersion in a body of water outdoors (in Greater Nashville only). The Nashville leadership team will organize an opportunity to plunge as a group, but any plunge counts.

THE REWARD:

For successful completion of all requirements of the 2019 Ironclad: Double Glove Edition, you will be eligible to purchase a custom Ironclad shirt* to show off at your next workout.

*Subject to minimum order requirement of 12. Price will be in the range of $24-27 and likely coincide with a spring F3 Nashville shirt order if you want to combine shipping with other items

TO REGISTER: 

Submit this form by 11:59 CST on 1/7/2019.

A FEW NOTES:

  • YHC along with F3 Nashville’s Weasel Shaker, T-Cell,  will be tracking participation with the help of 1st F Q  Bagger Vance. 2nd and 3rd F will be on the honor system, and you are responsible for updating your standings on the “Ironclad DG19” tab of the Q Signup Sheet.
  • Participation in regularly scheduled workouts will be tracked through the Stats form filled out by either the Workout Q or AOQ (mandatory). Additionally, if you Q a workout, it is your responsibility to post a backblast, ideally within 24 hours. If you need access to post, contact our COMZ Q, Hambone.
    • Solo Q’s for the Willy Lomans among us count toward your overall post total but do not count toward your AwayO total. Posting at other regions’ AOs do count toward AwayO total.
    • If you organize a Black Ops workout, Ruck opportunity, etc., that is not regularly scheduled, please fill out the Stats form using “Black Ops” as the AO and post a backblast to ensure everyone receives credit.
    • Rucking or running before a regular workout should be considered as one post for tracking purposes.
  • 2nd F will be handled with a list and/or photo of PAX in attendance posted to Slack.
  • I would encourage you all as grown men to use your best judgement if you have questions about what does and doesn’t count. However, I will be happy to answer questions as they arise. You know where to find me.

Looking forward to turning up the heat this winter!

PA out.

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Secret Santa & Reindeer Games

PAX: Porcelain, Pumpkin Spice, Crab Legs and En Fuego for the pre-party, then joined by Bicentennial Man, Bad Boy, Vector, Hi-Viz, Blue Mule, Right Said and Trapper Keeper

QIC: En Fuego

Conditions: Primed for Santa’s imminent arrival

11 PAX took the DRP and posted at Westeros this morning.  All left jollier, merrier and better for it, while mindful of the truth nugget given to us through the great Christmas classic Polar Express – “Seeing is believing, but sometimes the most  real things in the world are things we can’t see.” Namely, T-Cell’s presence this morning.

THE THANG:

0530 – light-headed disclaimer given due to the Porcelain pre-party and we jump right into the Christmas spirit.  What better way for YHC to say Merry Christmas to his fellow PAX than a little rendition of Feliz Navidad.  We hold plank during the song, merkin for every Feliz Navidad and mountain climb our way through the chorus.  Mumble chatter at the 2:40 mark as to whether this was an extended version.  Twenty seconds later, we’re up and we mosey, setting up COP at the base of the hill along the Bowling entrance.  PAX perform SSH, WMH, GMs and Scorpion Stretch, upon completion of which the day’s instructions are given.

Tucked in a Santa hat are 10 folded up pieces of paper, each one carrying the name of Santa or one of his reindeer.  Each also contains a corresponding exercise / reindeer game to be performed upon selection.   When a PAX is chosen for his turn as Secret Santa, he pulls a name out of the hat, and the PAX then gifts the others with an approximate 2-minute Q, only rule of Secret Santa being that the Q must minimally incorporate the corresponding exercise.  Upon completion of the Q, the PAX then picks the next Secret Santa and we repeat from there.  The reindeer games…

Dasher – 100 yard dash

Dancer – Lieutenant Dans

Prancer – Patty Cake merkins (PAX form two lines like reindeer on a sleigh, so patty cakes performed to your left or right vs in front of you)

Vixen – Vacuum Cleaner (popular M gift, so long as it comes from a grandparent)

Comet – Chilly Broad Jumps (of course reindeer love jumping over one another)

Cupid – Catch Me If You Can (because of course reindeer love playing chase too)

Donner – Diamond Merkins (another popular M gift, so long as it comes from said M’s PAX)

Blitzen – Big Boy Sit Ups (you think the Reindeer don’t need some abs to carry that sleigh?)

Rudolph – Rockette Dips, a PAX pleaser, and not TK’s first time

Santa – Squat Jumps, to help squatting in those chimneys all night long

Finish with a couple minutes of Mary, where we circle up for some Ho Ho Ho’s (PAX alternate between 25x Hammers with a coupon passed around and Outlaws).  Timer goes off and we mosey back to flag, huddle up for COT / BOM.

BULLHORN:

  • Bicentennial Man hosts F3 Libeery tomorrow night at Fat Bottom Brewery.  Freed to Lead will be the topic of conversations, among many good others
  • Tentative hold for the next 12th man leadership event, led by Bad Boy, on January 21st (?).  Early rumors Jerome Bettis may be in play, we’ll see…

Honored and appreciative of the opportunity to lead this morning, and appreciate each of you going all in on some Secret Santa.  Praying for a wonderful, rich and meaningful Christmas season for you and your families, and that we are reminded daily of His presence and goodness, and the real reason for the season.

En Fuego

 

 

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III Pillars – 12.11.18 – “You Ain’t Got No Alibi”

‘Tis the season for a variety of themed holiday parties, and not even the PAX of III Pillars could escape the UGLY SWEATER PARTY.

QIC: Princess Aurora

PAX: Boone’s Farm, En Fuego, Harbaugh, Life Champ

THE THANG:

After a little mosey over to and around the track, PAX hit midfield for the COP:

  • SSH x 100 IC
  • Squats x 20 IC
  • LBAC F/R x 20 IC
  • Good Mornings x 20 OYO

Mosey on down to the base of the hill for the festivities. PAX would complete the following circuit followed by a Bernie up the hill, 5 Burpees at the top, and return back to base to hold People’s Chair for the six:

  • Underhand Merkins x 10
  • Gorilla Humpers x 15
  • Lunges x 20 (10 ea)
  • Y-Raises x 25

RnR with two trips up the hill, then again with three.

Mosey with one last Bernie up the hill as we head to playground for Pull-Ups. Pulling PAX calls out an exercise for the group and completes AMRAP with good form. Rotate through all PAX. RnR with Pull-Ups x 5.

Make our way down to the stone circle at the drop-off point and grab some wall for:

  • Step-ups x 15 R/L
  • Dips x 20
  • Incline Slow Crossbody Mountain Climbers x 20

RnR subbing Irkins with alternating glute raises for the MCs then mosey back to the parking lot for COT/BOM.

MOLESKINE:

Solid group for a chilly morning and an admittedly last-minute Q. YHC had En Fuego’s Slack preview to thank. Hope the U.G.L.Y. Q lived up to the name! Also really appreciated some one-on-one coffeeteria with ol’ Boone’s Farm.

BULLHORN:

  • Christmas Day is a Tuesday. III Pillars has decided to let its people celebrate the day, though PAX are welcome to converge with Sir E should it happen. Otherwise, workouts will be OYO.
  • NYD Convergence will be at The Hill
  • This Friday is our last Friendly Friday of the year. Hit that FNG quota to close out 2018 strong!

PA out.

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Baseball & 40s at Bomber

19 PAX made the right decision to take the DRP this morning and share some time in the gloom to get better together at Bomber.

PAX: T-Cell, Princess Aurora, Bicentennial Man, Firefox, Porcelain, Preacher Man, Trapper Keeper, Hi-Viz, Bad Boy. Crawlspace. Right Said. Ride Along, Pumpkin Spice, Shadow, Cunning Linguist (QIC), Lunchlady. Harvey Updyke. Tiny Dancer, Hambone

One-minute warning  at 0529 was followed by a brief disclaimer at 0530 (and after which YHC heard mumblechatter from some PAX about its verbosity), and then a brief mosey along Greenway to open area near the small playground for Warm-a-rama:

SSH x 20

LBAC x 15

rLBAC x 15

WMH x 16

Slow and Low Squat x 20

Count off 1-4 then another Mosey through the neighborhood and re-entry to Bomber near the smaller baseball diamond for Thang 1.

THANG 1: Field of Dreams

4s at Home Plate do 15 Burpees

1s at First Base do AMRAP Squats

2s at Second Base do AMRAP Merkins

3s at Third Base do AMRAP Big Boy Sit-ups

When 4s as a group are done with Burpees, all bases advance via Bear Crawl and perform next move. Wash, rinse, repeat. End once 4s return home.

Mosey to benches near the Community Center for Thang 2.

THANG 2: Forties 

Round 1:

30 Dips

10 Merkins

Followed by full lap around Community Center

Round 2:

25 Dips

15 Merkins

Another lap.

Five full rounds then planks until all have returned.

Circle up for THANG 3.

THANG 3: Circle Burps

YHC began by vocalizing “Down,” and all PAX performed Burpee. Moved clockwise along circle until all PAX have said, “Down” and we have performed as many Burpees as there are PAX.

Mosey back to parking lot area for 4MoM on our sixes:

Freddie Mercury x 15

American Hammers x 15

Boxcutters x 12

Flutter Kicks x 15

LBC x 15

Then, CoT for Count-a-rama, Name-a-rama, Sixth Man (Preacher Man), Announcements, Prayer Requests, and BoM, all followed by a heavily-attended coffeeteria.

MOLESKINE:

  • YHC must admit that he is humbled by the turnout today and equally humbled that he is granted the opportunity to lead this group of HIMs. Every time YHC takes the Q, YHC is positively transformed and the hope is that the PAX feel even the slightest bit of that same transformation.
  • Today’s lesson learned was YHC focused ever-so-slightly on upper body to the detriment of the lower body, but seeing as it’s not a Friendly Friday, can we just consider that a minor flaw?

BULLHORN:

  • Let’s get a few more Qs on the sign-up sheet! Deets on Slack.  YHC is 100% willing to co-Q with anyone who hasn’t taken the Q yet.
  • Libeery on the 18th at 7:30pm at Fat Bottom. Book is Freed to Lead. Google it. It’s the well-written backstory of a men’s workout group that originated in Charlotte, NC. For more details, hit up Bicentennial Man on Slack.

 

 

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Beary Fun Games @ Trident

bears tether ball GIF by Cheezburger

4 PAX in Attendance:  SoccerMom, BoyBand, BackLash  & 3D (QiC)

BG Music provided by Tedashii, BlackSabbath, Foo Fighters, Colony House, Van Halen , Greta Van Fleet and others.

Warm-Up

Dancing Bear Pyramid: PAX perform 1 Merkin and then recover to perform 1 Dancing Bear (Andean Bear from Nashville Zoo on news…basically a jump squat and OHP). R&R going up until 10 & 10. Then back down the other side of the pyramid back to 1 each. Great way to get in 101 Merkins and OHP Jump Squats in ~6 minutes. Everyone warm? Good!

Whoops, YHC forgot something in my car, Imperial Walkers OYO until my return.

  • SJ IC x 10
  • BigACs x 5 Forward and Reverse
  • 30 seconds GM OYO
  • Mosey to the Parking Garage and sprint up the ramp to floor 2

The Thang(s) 

BearCrawl 11s Pyramid 

Pax lined up in the parking lot for 10 Mountain Climber Merkins, Bear Crawled to a middle line for 1 War Hammer (a WW1 with a 4-count American Hammer at the top) Crawl Bear to a third line for 10 Iron Mikes. Pax then Bear Crawl to the middle line for one more War Hammer, Crawl Bear to first line. Plan is lowering reps at the end lines & increasing reps at the middle line. Audible called after round 1 to skip ahead to 6:1:6:1 for time’s sake.

Let’s Sprint the garage ramp again, shall we???? Got the Pax worried we were about to R&R the pyramid, but nope…more fun planned…

Lastly…that thing I forgot in my dash earlier:

The Deck of Death: 4 suits, 4 exercises. Do the number of reps on the card, all face cards are 10, Aces=11. Joker is 20 of Pax’s choice (mix & match or all of one). For today: ♥ = Iron Mikes (each leg = 1/2) ♠️= pull-ups  ♣️= Burpees ♦️= WWIs

Everyone got multiple turns and for some reason the burpees were very under-represented, so YHC had to draw 10 to finish.

Down the stairsMosey to the Shovel Flag.

CoT/Numbers/Names

Moleskin

  • Make sure to sign up for Q slots for F3 F3nashville.com under Q Sign up (created a link in this sentence)
  • Shared a little about how there are no substitutes for getting up and making the right decision to post and work hard, but there is one situation where a substitute was absolutely necessary. Christ lived the life we could never live, died the death that we deserved, he rose back to life and now through Him in faith and repentance, we are loved by God. This is the real reason for Hope and Joy found in this Christmas season. Enjoy the rich words of Christmas Carols that proclaim this truth, and then get motivated to show up and work hard in all phases of life 2 Corinthians 5:21 “For our sake, He made Him to be sin, who knew no sin, so that in Him we might become the righteousness of God”
  • Everyone is getting stronger, faster and better the more you post. GREAT WORK!
  • Good coffeeteria discussion re: first real jobs, BoyBand’s staying in Nashville since offered a contract at Vandy

3D, out!

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Licking wounds

PAX: Black Widow, Backlash, Offshore, Olan Mills, Umbrella, Funyuns (QIC)

Conditions: 36* clear

6 PAX made the right decision and posted at The Purple Cow this AM. YHC was still feeling blue from the SEC Championship game (I hate Bama and the refs they have on payroll), and really wanted to fartsack and lick my wounds from the gut wrenching defeat of my beloved Bulldogs. Alas, I DRP’d and made it out to Q this beautiful morning.

Mosey from BMS to GWP parking lot for COP:

SSHs x 3OIC, BACsx10IC, SCsx10IC, APsx10IC, RBACsx10IC, GMsx10IC, WMHsx10IC, Merkinsx10IC, MCsx10IC,  Supermansx10IC, ASTsx20IC, Squatsx10IC, BKsx15IC

The Thang:

Line up at end of parking lot. Bear crawl for 4 lines, then switch to crab walk for 4 lines, Repeat sequence till  reach other end of parking lot. Plank for 6

Go back to other end, but crawl bear and walk crab, plank for 6.

Spartan 100: Sprint length of parking lot with 10 merkins at end of spring. We did this every minute on the minute for 10 minutes.

40s: Step-ups and dips at picnic table. 30:10, 25:15, 20:20, 15:25, 10:30

Back to end of parking lot for BC, CW, CB, WC switching every 3 lines to other end.

Mosey with politician mixed in back to BMS for Mary

Mary: 15 8ct body builders, 20 FKs IC, Alabama prom date x 10 IC

COT/BOM

NM: Glad I got out of the fartsack this AM. Always good to be with the PAX. Pleasure to lead. Good work by all.

Bullhorn:

12th man leadership luncheon at RCC this Friday. 11:30, $20 per person. Hit up Umbrella for RSVP and more details.

Praise for Backlash’s father’s MRI coming back negative

Remember MP’s wife Ginny Burton. Brest cancer. Starts chemo this week.

Continue each day to strive to be better. Keep getting after it in all aspects of life.

Funyuns

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Titan – 11.21.18 – “Gnarly”

11 PAX previewed YHC’s latest “evention” – the Gnarcourse – at Titan.

QIC: Princess Aurora

PAX: Harvey Updyke, Hi-Viz, T-Cell, Preacherman, Pumpkin Spice, Reveille, Crawlspace, Right Said, Cunning Linguist, Porcelain

THE THANG:

After a nice jaunt around the Parthenon, PAX circled up by Lake Watauga to count cadence with the ducks:

  • SSH x 15
  • Squats x 15
  • WMH x 16
  • LBAC F/R x 12
  • Merkins x 10

Mosey back to the cars to pick up our equipment and explain the rules of Gnarcourse*

PAX are divided into two teams with each man getting a flag football belt to wear. At the starting point, there is a physical challenge – in this case, 20 HRM and 20 Jump Squats – before running a predetermined course (measuring .25 – .50 mi). The aim is to gain as many points as possible in the allotted time.

  • Each lap completed = 1 point
  • Each physical challenge = 1 point
  • Full circuit = 1 bonus point

PAX are not required to do the lap and PC each time, but one bonus point is awarded for completing both each round. As an example, a strong runner might find they will accumulate more points by focusing on laps rather than stopping to do the PC. However, they would miss out on the bonus point of doing the PC for that lap. The same could be said for a tabata machine who would rather do calisthenics than run.

Now for the Gnar: when the PAX lose all three flags, they must stop for a 20 burpee penalty before continuing the course. Flags can be grabbed at any point on the course except the PC area, and there are no tagbacks.

Team with the most points wins.

*rules are still not set in stone, but feedback from this first go and subsequent trials will help shape the event for the 2019 Gnarcourse Grand Prix – oh yeah, it’s coming

In the end, Team Blue barely edged out Team Yellow by a few points with most getting in at least 4 full circuits,

COT/BOM

MOLESKINE:

I’ve been scheming the Gnarcourse for a couple of months now, so I was glad to have a great crew to experiment with the first trial.  There was some swift evasion and steadfast patience exhibited by several PAX, and the experience can only get better from here! Be on the lookout for more opportunities as well as the pre-blast for the 2019 Grand Prix.

BULLHORN:

  • Dec 7 – Friendly Friday
  • Dec 7 – 12th Man lunch opportunity at noon at the Richland Country Club. Ping Umbrella on Slack to get signed up.
  • Dec 10 – Christmas gift giving at Nashville Rescue Mission – see #3rdF on Slack or ping me to get signed up.
  • Go Tigers.

PA out.

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Short Card & The7

Temp: 37ish and Windy
Gloom Factor: High
PAX: Life Champ, Tampa Libra, T Cell, Venus, Foxtrot Talks a Lot, Bagger Vance
QIC: BV

Short slow mosey around the lot, side shuffle, politician.

Circle Up
WOR:
SSH
GMA
WMH
HB
IW
(All IC X 13)

Evolution I

MARSOC SHORT CARD

30 Merkins
30 Air squats
30 Crunches
10 Burpees
10 Windmills

30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
10 Cherry pickers (4-count)

30 Merkins
30 SSH
30 Supermans
10 Burpees
10 Chain breakers

30 Push-ups
30 Lunges
30 Hello dollies
10 Burpees
10 Trunk twists

Evolution II


Seven Rounds
(Modified)
7 HSPU
7 Thrusters
7 Supine Thrusters
7 Iron Crosses
7 8 Count BB
7 KB Swings
7 Pull Ups

Time

NMM: Cold and windy. Not a lot of MC due to PAX engrossment with YHCs Ranger Panties. Fantastic to have TL out of the Shire and FTAL, Venus back in the fold. Life Champ wasn’t on the Lam, merely sipping PCs on a boat. Good to have T Cell back in the game after his in laws gave he and his family the runs and hurls.

BH:
1 Dec STONEWALL MOVES TO FT NEGLEY: this week only due to Winter Warmer
1 Dec BV’s Tacky Christmas Party
7 Dev Umbrella hosts First Friday, 12th Man lunch at Richland Country Club $20/man buffet w speaker (see attached)

BV

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Bomber 112318: Leftovers

CONDITIONS: 40 and calm at 0600 start. Nice sunrise.

PAX: Crawlspace, Tiny Dancer, Norm (F3 Raleigh), Right Said, Porecelain, Cunning Linguist, Shadow, Dutch Oven, Pumpkin Spice

QIC: Hi-Viz

DISCLAIMER

WOR: Quick mosey to the nip, followed by 23 of each, IC: SSH, Merkins, Air Presses.

THANG
T-Cell (who was planning to Q, until a a last-minute logistical issue) provided YHC a turnkey workout, so it was fairly straightforward. Run the greenway and stop at nine points along the way to perform 23 of each of the following exercises to spell out LEFTOVERS.

L Lieutenant Dans
E Elevated Merkins
F Flutter Kicks
T Travoltas
O Overhead Presses
V V-Ups
E E2Ks
R Reverse Lunges
S Squats

We rounded the corner back into McCabe with two minutes on the clock, just in time to find Tiny Dancer and wrap up with Jane Fondas on each side for good measure.

COT/BOM

Great work all around. Nice to have Norm from Raleigh visiting. Enjoy the rest of your long weekend. Viz out.

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MARSOC LONG CARD

TEMP: 37
GLOOM FACTOR: Moderate
PAX: Juan Valdez, Boyband, Dupree, Bagger Vance
QIC: BV
THANG: MARSOC LONG CARD
1.  Side Straddle Hops 30-IC
2.  Half Jacks 30-IC
3.  American Hammers 10-IC
4.  Wind Mills 10-IC
5.  Push Ups 50-SGL COUNT
6.  Chest Press Flings 15-IC
7.  Dive Bombers 20-SGL COUNT
8.  Wind Mills 10-IC
9.  Tricep Push Ups 25-SGL COUNT
10.  Up Back and Over 10-IC
11.  Cherry Pickers 15-IC
12.  Merkins 50-2 SGL COUNT (10×5)
13.  Bend Fore Aft 10-IC
14.  Sit Ups 200-SGL COUNT (25×8)
15.  Trunk Rotations 10-IC
16.  Merkins 50-SGL COUNT (10×5)
17.  Leg Lifts 30-SGL COUNT
18.  Pistol LBCs 50-SGL COUNT
19.  LBAC 10-IC
20.  Quad Stretch 1 min
21.  8 Count B Builders 25
22.  V-Ups 20-SGL COUNT
23.  Lunges 20-WALKING
24.  American Hammers 10-IC
25.  Flutter Kicks 140-IC
26.  Hello Dollies 75-IC
27.  GMA 10-IC
28.  Push Ups 50-SGL COUNT (10×5)
29.  Press Chest Flings 15-IC
30.  Flutter Kicks 50-IC
31.  LBCs 50-SGL COUNT
32.  Inboard/Outboard 10-IC
33.  Up Back and Over 10-IC
34.  Trunk Rotations 10-IC
35.  Tricep Push Ups 25-SGL COUNT
36.  Dive Bombers 15-SGL COUNT
37.  Squats 30-IC
TIME
NMM: Today was a great way to prove you can get an A$$ whipping without any running. We did modify some of the exercises and did break down the higher rep counts but it was still a smoker. YHC, would have woggled snot but couldn’t catch breath long enough to do so. PA would not have approved of the size of YHC’s #Weinke but I challenge any non military PAX to memorize that Q the first time through.
Small but hearty PAX this AM, everyone did their part to pull us through. So good to see Juan out and not in his 7Hills tennis get up.
Dupree kept pushing each time we drew Merkins and there were lots of variations to push through.
T Claps to Boyband for the coffee and the FEBA.
BH:
Room in the Inn on Sunday night at Dupree’s church. There is a sign up genius on Slack. Bring your kids, a great way to serve and to be fed by giving back to others less fortunate.
Speaking of Dupree, his wife is fur weeks away from delivering another baby. Keep them in your prayers.
12/1 Tacky Christmas party at our Hooch
12/7 First Friday lunch at Richland CC @ 1130 with Umbrella on Q and his good friend speaking on overcoming adversity.
Pleasure and honor to Lead yall,
BV