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Derrick Henry 11’s at Stonewall

9 were present for today’s cold and wet squaredance. @Bigstick, @Baggervance, @lifechamp, @hambone, @deepdish, @thejeweler,@pumpkinspice, @carebear, and me.  We began with quick warm up of SSH, BAC, Willymays, Goodmornings, ImpWalkers and Hillbillies, and slow and low Merkins. Mozy around the outedge of park over to the mud filled soccer field. Turned right up the hill towards tennis courts and began. 

The thang:

Derrick Henry scores 4 touchdowns  on Thursday night. His number is 22. And because he’s such a beast of a man, I figured we could really only measure up to half of him. Half of 22 is 11. Get it?!

So, we performed 4 different exercises of 11’s (10 to 1 and 1 to 10)…with some audibles thrown in. 

The first of the 11’s was a 40 yard run beginning with Merkins and ending with Squatjumps. 

Then mozy thru tennis court to b-ball court. Begin 4 line suicide runs for an 11 count. At suicide #6 we ran to half court and back and full court, then proceed to end. 

Quick break with wall sit to hear BV talk about Roger Bannisters sub four minute mile and the teamwork that it required to do so. 

We then counted of into 3 teams of three for the next exercise. Mozied to outside corner of tennis courts. 

Then began the following: one teammate was to run around the tennis courts while other two performed 11 exercises with a team count of 110 reps.

First exercise was merkins, then single leg squats, then LBC’s, then Carolina dry socks, then incline Merks, then dips, then slow and low squats, then fence grabbers, and finished with Burpees. I forgot two of the excerices. 

We mozied over to the covered pavilion and did next 11 with Pull UPS and Leg Lifts whilst on the picnic table. 

Finished with Mary for 2 minutes. 

Freddie Merck’s and Alternating LBC’s. 

Have a great

Weekend!

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11/30: Bear Crawl 1-2-3 with a Burpee Ladder Home

14 HIM weathered the wet to conquer the Bomber Bear Crawl 1-2-3 and Burpee Ladder home.

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Cunning Linguist, Harvey Updike, Hi-Viz, Lunch Lady, Porcelain, Princess Aurora, Ride Along, T-cell, Tiny Dancer, Trapper Keeper, Vector

THE THANG:

Quick disclaimer, then a Mosey on the greenway towards the outdoor gym, pausing there for some COP, in cadence of course:

  • SSH x 15
  • High Knees x 15
  • LBAC x 15
  • rLBAC x 15
  • Air Press x 15
  • Side Straddle Squat x 15

A quick additional mosey around and back to the outdoor gym, then the fun began. The PAX partnered up for the Bear Crawl 1-2-3 (see attached map). One started the team count of the following exercises:

100 Merkins

200 LBCs

300 Squats

The other partner started bear crawling to the adjacent parking lot. Once they arrived at the lot, they gave an AYG around the sign in the middle of the lot and then back to tap their partner out to swap roles. The fun continued until the 1-2-3 exercises were complete. Alternating 30-second elbow planks and tree huggers were aplenty until the six arrived.

We’re just going to mosey back to the cars, right? No, sir. We made back eventually — but we took the burpee ladder home.

  • Mosey for a bit
  • Stop and do 10 burpees
  • Bernie for a bit
  • Stop and do 9 burpees
  • Side travel hop facing right for a bit
  • Stop and do 8 burpees
  • Side travel hop facing left for a bit
  • Stop and do 7 burpees
  • Little baby arm travels for a bit
  • Stop and do 6 burpees
  • Reverse little baby arm travels for a bit
  • Stop and do 5 burpees
  • Broad jump for a bit
  • Stop and do 4 burpees
  • High knees for a bit
  • Stop and do 3 burpees
  • High skips for a bit
  • Stop and do 2 burpees
  • Mosey for a bit
  • Stop and do one final burpee
  • AYG back to the shovel flag (~200 meters)

BULLHORN:

  • 12/7: Leadership Luncheon.  Richland Country Club at 11:30. Details on Slack. If finances are tight, please don’t let that be the reason you can’t come — T-cell has offered to cover anyone who is in a financial bind — DM him on Slack.
  • 12/7: Friendly Friday! Needs a Q too.
  • 12/11: Bicentennial will be leading the next round of F3 Libeery – December 11th at Fat Bottom Brewery.  Freed to Lead is the book of choice, but feel free to join even if you haven’t read it.

Strong work gentlemen!

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11.29.18 – Increased Gravity at the Pound

Image result for macarena

Conditions: 37 degrees felt forgiving after the past few mornings. The PAX are thankful for the conditions and the chance to get a good workout!

3rd Degree led the PAX in a pre-party consisting of five pull-ups, five plank jacks, American Hammers and six Iron Mikes on the minute for 10 minutes. Participants included Creeper, Soccer Mom, 3rd Degree, Numbtucks and Cheese Whiz. The pre-party was kind enough to assist Barney in placing the coupons for the Thangs ahead.

14 PAX became one with The Gloom including: 3rd Degree, Soccer Mom, Cheese Whiz, Stats, Pocahontas, Sprinkles, Mic Drop, Inspector Gadget, Creeper, Numbtucks, Tebow, Altidore, Nimbus 1500, and Barney Fievel (QiC).

Disclaimer (non-standard)

Warm up:

After a quick half mile mosey, the PAX performed the following exercises to the cadence of “Here Comes the Hotstepper” by Ini Kamoze in constant motion:

  • Side to side overhead claps
  • Imperial walkers
  • Iron Mikes
  • Squats
  • Slow SSH

We’re nice and toasty for a new Thang!

Thang 1: Calculated Coupons

PAX line up with one large coupon (20 pounds) and one small coupon (5 pounds). A second 5 pound coupon awaits each PAX across the parking lot.

PAX begin with Hair Burners across the parking lot using the 20 pounder. Once there, the 20 pounder is left and the 5 pounder is transported back to the starting position via the crab walk. Finding themselves with two 5 pounders, each PAX cross the parking lot once more via lunges with one coupon in each hand.

Thang 2: Rock Hard Macarena

This is pretty simple. We performed the “Macarena” to the music with a 5 pound coupon in each hand. If anyone felt humiliated, their humiliation was quickly replaced with sore shoulders and arms.

Thang 3: Coupon Dodgeball

20 pounder = 4 points

5 pounder = 1 point

PAX count off into 1’s and 2’s to create two teams. All coupons are placed on the center line. Everything is performed while crab walking. PAX transport coupons back to their team’s line via the crab walk. PAX are able to take back as many coupons as they’re able each attempt. The side with the most points after 5 minutes wins!

Team 2 brought home the W today with a score in the neighborhood of 25-8. Way to show everyone that Team 2 is actually #1, or something.

One more half mile mosey finds us ready for some Mary.

Mary

Circled up for some GM and WMH OYO. 15 seconds of deep breathing closed us out.

Post party consisted of 33 derkins and was attended by 3rd Degree, Barney Fievel, Soccer Mom and Nimbus 1500.

1 Corinthians 1:17 – For Christ did not send me to baptize, but to preach the gospel—not with wisdom and eloquence, lest the cross of Christ be emptied of its power.

Don’t forget about the F3 Christmas Party hosted by Numbtucks!

  • Date: Friday December 7th @ 6pm
  • Location: 601 Mer Rouge Drive
  • Details: Adults only. There are still openings for one dessert, one beverage and two side dishes. RSVP with Numbtucks.

-BF OUT-

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WISDOM at Cruel Hall

A cool 29 degrees greeted the dozen PAX who made the right decision on a Friday morning.  They unknowingly immersed themselves in a lesson in WISDOM.

QIC – Dupree

PAX – Yard Sale, Dilly Dilly, Offshore, CCR, Dine-n-Dash, PreVac (who did not Prevac), Dmish, and I’m sorry for the others I can’t remember.

Disclaimer given before warm up lap.

THANG

W – Warm o’Rama – 20 SSH, 20 willie Mays, 20 baby arm circles, 20 reverse baby arm circles, 20 low and slow squats, 10 low and slow merkins

I – Indian Run (or Indigenous People’s run if you are from Oklahoma) down to Rochelle, right on Blackman, to CBC parking lot

S- Squats (as part of elevens on the bottom of hill)

D – Derkins (as part of elevens at the top of the hill, using the hill as decline)

O – On the minute . . . wait for it . . . .

M – Merkins – lots of these for one minute at a time – merkins, irkins, diamond merkins, atomic merkins, merkins, irkins, mountain merkins, and finally more merkins

Chests and arms are totally beat now.

MARY

WW2’s – 20 on your own

Flutter kicks – 30 in cadence

American Hammers – 20 in cadence (Q was done by this point)

Good Mornings

Moleskin:

Q has been doing a deep study of the Proverbs recently for personal growth.  Proverbs 4:5 tells us to get wisdom, though it may cost you all you have.  It made me think about what is the cost of wisdom?  Much of what we at F3 talk about in regards to leadership is what the scriptures refer to as wisdom.  It is costly to be a leader.  It costs time and discipline.  It costs emotional energy.  It costs ego, because wisdom and leadership is not about us – it’s all about giving it away.  But the gains outweigh the cost.  The gain of the good life, the gain of healthy marriages, and influence in others lives far outweigh the costs.

It is always an honor to lead and serve.  See you in the gloom

 

Dupree

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11/17/18 – The Forge – Heavy on the Core, Heavy on the MumbleChatter

Conditions:  Very Cold, but plenty of sunshine to brighten the gloom for 16 HIMS who wanted to get better.

Pre-Party: 3rd Degree, NumbTucks, Soccer Mom, Cheeze Whiz, Little Miss Piggy, and Barney Fievel for one set.

16 PAX came to the Shiny Gloom:  Little Miss Piggy, Pocahantas, Nimbus1500, Cheez Whiz, Tebow, Ragdoll, Altidore, Soccer Mom, Stats, 3rd Degree, Barney Fievel, TV Guide, NumbTucks, ShowMe, Hush Puppy, Typo+ (QiC)

Disclaimer

Warmup

After a quick mosey to try to get warm, we circled up and did these exercises. Side Straddle Hop (15 reps IC), Arm Circles (12 count front; 12 count back, IC); Huggers OYO

Stretch Progression:

Touch your toes:  Walk your hands out so you are in pike position. Stretch your Calves.  Pull Right leg up so your foot is under your knee.  Lean in and stretch hip flexor.  Drop Left knee down to stretch groin.  Lean in to it.  Straighten right leg to stretch hamstring.  Point right foot up.  *Repeat for Left Leg.*

Recover

The Stuff

At this point, the MumbleChatter was excessive and Q needed to work it out of the PAX.

Belching

We started with Belching, one of a man’s favorite things to do.

PAX starts flat on the ground.

Q says GO and everyone hops up similar to recovering from a Burpee.

  • Run to first cone, then dive back down. à Complete: 20 American Hammers, 10 Merkins
  • Run to second cone, then dive back down. à Complete: 30 LBC, 20 Plank Jacks
  • Run to third cone, then dive back down. à Complete: 20 Leg Raises, 20 Shoulder Taps
  • Run to fourth cone, then dive back down. à Complete: 20 WW1, 10 Diamond Merkins
  • Run to fifth cone, then dive back down. à Complete: 20 Side Plank Hip Raises (20 each side)
  • Planked and waited for 6 between each set.

For kicks and in hopes the mumblechatter would get to a normal level, sprint to start and back.  Mission Accomplished.  Too tired to mumble.

Repeat all again heading back to start.

Blimps

Next we rode in Blimps all the way down ( I know we didn’t do them in Blimp order)

Start with a set of exercises.  Run up 3 cones.  Repeat exercises.  Politician back one cone, run up 2 cones.  Repeat exercises.  Politician back one cone, run up 2 cones.  Repeat exercises.  Recover.

5 burpees, 10 lunge each leg, 10 merkins, 15 plank jacks, 20 imperial walker, 30 squats

BlackJack

At this point, the MumbleChatter picked back up, so Q decided to play some BlackJack.  Started where we left off from blimps.  Perform 1 Merkin – run down 3 cones – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs.  We were limited on time, so only made it ¾ of the way through the progression.  Great work guys!

6 MoM

6 Leg Raises – IC – Q decided to do 10 because he felt good and we needed more core.  PAX loved his counting issues.

6 Alternating Leg Raises – Q messed up and called them scissors and was corrected by the PAX during exercise.  We did 10 of these.

6 Scissors – IC – Since we didn’t do scissors, we had to do them.  Stuck with the theme of 10.

 

Ran out of time.  Circles up, count-o-rama, Name-o-rama.  No new FNGs today.  Finished with this prayer.

 

Lord, I pray that we be given the gift of joy. Let the spirit of joy rise up in our hearts this day. Help us to understand that true happiness and joy are found only in You. Whenever we are overtaken be negative emotions, surround us with Your love.  Teach us to say, Psalm 118:24 – this is the day that the Lord has made, I will rejoice and be glad in it.  Deliver us from despair, depression, loneliness, discouragement, anger or rejection.  May these negative attitudes have no place in our lives. Instead, let us rest in the fullness of joy that is found only in Your presence.

Q is humbled that you let him lead you from time to time.  This is an amazing group of guys.

 

TYPO+

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It’s a block party, and you’re all invited!

PAX: 3rd Degree, Old hickory, Backlash, Black Lung, Boyband, Toga (QIC)

It was 70 and sunny as 5 (the sixth came much later), posted for some fun in the sun.  Here’s how it went down.

Mosey to the block stash and then farmer’s carry your new best friend to the parking deck.  Warmup COP= SSH, merkins, mtn climbers, Don Quixote, maybe something else?

Partner up and line up at the top of the ramp for the official start of the party.  P1 block curls while P2 runs to the bottom of the ramp and back. Repeato x3 then switch to squats (Note: At the end of this is when Black Lung shows up sans block.  This totally jacked up YHC’s Feng shui).  Take a breather while doing flutter kicks. Then back on the line for P1 alternating shoulder presses while P2 runs down and back, repeato x3 then switch to dead lifts.  Execute full extensions with blocks in cadence.

Mosey to far corner of the lot and stay with your partner.  P1 holds plank on block while P2 executes 5 Blorpees (block burpee with press), repeato x2.  Execute some other block exercise while P2 bear crawls to next parking area and backwards run back to P1, repeato x2.  PAX holds hands in block on the ground while executing leg raises in cadence then P1 executes block press while P2 completes block drag/push to next parking area and back, repeato x2.

Mary= APD with blocks on hips in cadence then get back to back with partner for Rocky tribute passing blocks 10x right then 10x left.  Mosey back to flag for COT.

Announcements:  Don’t forget to signup for Umbrella’s meeting

NMM:  It’s always interesting to see everyone’s cold weather action figure when it gets below freezing.  You can pretty much see it all, and I’m sure some people (cough Backlash) spent the rest of the morning searching for heavy duty cold weather gloves.

Stay Classy,

Toga

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11/15/2018 The Pound – Coupon Dodgeball?!

Conditions: The elements sought to deter us. They failed. 33 degrees and getting colder, completely soaked and more wet stuff coming down all the time. Gloom showed up in full effect this fine morning.

9 PAX Embraced The Gloom including: Altidore, Stats, Pocahontas, Tebow, Numbtucks, Mursa, Mic Drop, Typo+, and Barney Fievel (QiC).

Disclaimer

Warm up:

After a quick warm-up lap around the track, the PAX circled up for the following exercises IC: 10 SSH and 10 Seal Straddle Hop, 10 Squats, 10 LBAC, 30 seconds of GM, Al Gore, and WMH OYO.

Have you seen Barney’s truck? Beautiful machine. Black as the night and twice as mean. Best feature? All that bed space for coupons!

Thang 1: Mini-Cooper (2 laps)

10 reps of each of the following exercises performed with coupons between laps. Meant to be a well-rounded routine with one exercise for the legs, one for the chest, one for the core, and one for the arms.

  • Baryshnikov Squats: Legs rotated out to the sides, hips opened, heels raised, then squat.
  • S2S Merkins: Place one hand on coupon and other hand on ground, perform one merkin, switch hands, repeat.
  • Big Boy Sit-Ups into American Hammers.
  • One Colt 15 between each lap. A Colt 15 requires the PAX to curl the coupon 5 reps low, 5 reps mid, and 5 reps high. A reduction of the Colt 45 (same, but 15 reps each).

Thang 2: Hair Burners

PAX begin bear crawling across the parking lot with their coupons. To progress, PAX crawl forward, reach between their legs, grip the coupon and drag it forward and slightly ahead of them. Bear crawl forward and repeat. Every 5 “pulls” is accompanied by 5 Iron Mikes.

Thang 3: Coupon Dodgeball

If you can dodge a coupon, you can dodge a ball! PAX count off into 1s and 2s and break up into two teams. More coupons than there are PAX are arranged in a line halfway between the two teams. PAX must crab walk to the line of coupons and carry one back to their team’s starting line on their midsection. Passing coupons off to other PAX is allowed. Repeat and start crab walking all the way to the other team’s side and taking one of their coupons once there are no more in the middle. When “time” is called, team with most coupons on their side wins. The PAX clearly illustrated why the crab is the apex predator of the seas.

Mary

Circled up for some GM and WMH OYO. Then some power leg stretches called out by the Q. Mary was completed with a brief meditation meant to bring us back to our center and heighten our awareness of our surroundings.

We prayed for Sprinkles. He tweaked his back working out in the gym. Once again, Sprinkles proves that the safest place to work out is outside, in the freezing rain, at 530am.

“When anxiety was great within me, your consolation brought joy to my soul.” Psalm 94:19

-BF Out-

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The Racetrack – 11/14/18

9 PAX including half a mobile Bagger Vance got better this morning in the sub-freezing weather for a Racetrack version of smoke boots Q handed out by YHC.

PAX: Soccer Mom, Pope, Tiny Dancer, Boone’s Farm, Yardsale, Backlash, T-Cell, Bagger Vance,

QIC: Umbrella

Quick disclaimer then 10 burpees to get the blood pumping. Mosey around the racetrack to WOR:

SSH x 20
BAC Forward x 10
BAC Reverse x 10
Air Presses x 10
Squats x 10
Merkins x 10
GM’s x 10
WMH x 10

The Thang:

Mosey to building on west side of track for quick instruction of Cooper consisting of:

Run loop of track returning to starting point for:
10 x burpees
10 x squat
10 x merkins
Run a lap
9 x burpees
9 x squat
9 x Merkin
repeat in descending order through 1 x each and finish with lap.

Once all in we lined up on end of infield for sprint work across the field with 5 atomic merkins at other side. RNR x 4

Since we had no breath left in our lungs, time to finish with Burpee Jack Webb w/ Air Presses in ascending order 1 – 10.

Mosey to parking lot for COT.

COT & Announcements:

Bagger Vance upcoming party on 12/1 at 7:00 pm.
12th Man Leadership Luncheon on 12/7 at Richland Country Club 11:30 am

Shared with PAX that I had the opportunity to spend the weekend with my oldest son Will (10 y/o) as it was time to have “The Talk” .  I shared with Will the expectations that God has for him and his life, as well as expectations that his mother and I have for him as a young man and in this particular area. What struck me as we were talking through everything was at the core of our discussion was Discipline. Discipline in our actions, thoughts, and decisions. It was also glaringly obvious to me the hypocrisy that was coming out of my mouth at the time. I was asking my son to exercise the very thing I had been so lax in for some time….Discipline. I have found myself to lack discipline in my workouts, diet, my words at times, and even in my most important relationships (lacking intentionality and focus). I know if I struggle with Discipline at times, I am certainly not alone. At the very least, learn from my poor example of late men, and don’t let the ways of the sluggard creep slowly into your existence. We are called to be better. The challenge for today and the rest of the week was to be disciplined a little more than we were yesterday in our thoughts, words and actions.

It was an honor to lead you men today.

Godspeed,

Umbrella

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A Little Fellow Follows Me

Gentlemen,

I came across this poem a few years ago and it has stuck with me ever since. I’d like to share it with you all now:

A careful man I want to be — 
a little fellow follows me. 
I do not dare to go astray, 
for fear he’ll go the self-same way. 
I cannot once escape his eyes. 
Whatever he sees me do he tries. 
Like me he says he’s going to be — 
that little chap who follows me… 
He knows that I am big and fine —
And believes in every word of mine. 
The base in me he must not see — 
that little chap who follows me… 
But after all it’s easier,
that brighter road to climb, 
With little hands behind me — 
to push me all the time. 
And I reckon I’m a better man 
than what I used to be… 
Because I have this lad at home 
who thinks the world of me. 
-Rev. Claude Wisdom White

As the father of a young boy, this sentiment hit hard. A tiny human full of life and curiosity looks to me to discover how the world works and how we should conduct ourselves in it. He watches and mirrors every move I make, learns from every personal interaction I have, and (scariest of all) listens to every word I speak. He is there all the time measuring the statements I make against the actions I take and that scares the daylights out of me.

Gentlemen, this sentiment leads me to my leadership theme for this month: Lead by Example. Those of us who are fathers know this idea very well. Our children will see us as the paragon of humanity and work their whole young lives to imitate us both consciously and subconsciously. Those of us who have yet to become fathers see this at work in the lives of those who have led us well and in the reflections of those whom we are tasked to lead. It’s an idea echoed in one of F3’s Q-ing standards: “If you can’t do it, don’t Q it”. Leading by example is the single most important characteristic of any leader. It should always be kept top of mind for us as we train our leadership abilities.

My son has watched my evolution from the sad clown state to that of one who actually cares about what he does with his life and his body. He has seen me go from a guy who wakes up late, rushes into work at the last minute, and spends his life drowning in a mixture of video games and self-pity to a man who is up before the sun, pushing his body to grow, and training both my mind and the minds of my family. He has come to admire this transformation and desired to push himself to do the same. The most exciting evidence of this exampled leadership is in his most recent request: “Dad, if I wake up early can I work out with you too?” It’s been 2 months now and this tiny human of 10 years has woken up (on his own) at 4:30 every morning to hit the ground outside in the cold, wet, dark of the morning by 5 to warm up. Some days he loves it and can’t get enough. Others, like this icy, rainy morning, he grimaces and forces himself through it. But the most amazing thing I’ve witnessed is the fact I have not had to push him once. He has seen my constant example and has begun holding himself to the same standard. This is a reflections of Plato’s insight, “The best way of training the young is to train yourself at the same time; not to admonish them, but to be seen never doing that of which you would admonish them”.

This is the core of being a leader. Lead yourself first. Build yourself in all facets through unmitigated daily discipline. Spend every day holding yourself to the highest standard at work, around friends, and with your family. Those who lead you will take note and push themselves to be greater because of it. Those who follow you will admire this discipline and be mentored by your actions. Take that brighter road to climb. Do not dare to go astray. Develop unmitigated daily discipline in all things. And always remember, somewhere, there is a little fellow who follows you.

-Reveille

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Comrade coupons

~12 C and lost some gloom due to silly American fall back from daylight savings time.  YHC Porcelain QIC.  PAX: BnB, Crab Legs, Pumpkin Spice, Crawl Space, Right Said, TK, Hi-viz, Shadow, ABC, Reveille, Minnow Tank, Bad boy, Cunning Linguist.

Scared off a random park lurker again off loading multiple coupons from my own suspicious vehicle.  Coupons to be moved throughout this workout were: 25 kg kb, 12 kg kb, 9 kg large medicine ball, 2×7 kg dumbbells, and 2×20 liter buckets full of sand weighing around 32 kg each.  Disclaimer with Crawl Space rolling in hot.  Started some rock and roll music and a mosey to the rear of great Greek communist temple.

warmarama: 30xssh, 12xwmhs, 10xslow and low squats, 10xslow and low merkins

the thang: hope everyone got out to vote yesterday.  11/7 was a big day for regimes that would love to see our democratic constitutional republic fail.  On this day, Comrade Lenin completed the Bolshevik overthrow of the Russian monarchy in 1917 and Comrade Mao  proclaimed the People’s “Republic” of China in 1931.  Thus we would share our coupons in a five group circuit.  Note with some different movements going on YHC had to move groups closer for guidance.

Stations:

1-the time farmers carry of the 2 buckets up the stairs one by one, waiting=burpees

2-10×55# kb swings, waiting=LT Dan

3-10xmanmakers with 15# dumbbells, waiting=squats

4-10×35# single arm kb swings, waiting=squats

5-20# medicine ball chest passes

2 rotations were all we had time for.  Moleskin: my Bluetooth range on the speaker is weak.  However, we may have attracted some new recruits from those dirty capitalists of camp gladiator including their dog that joined us for keep away with the medicine ball.  Mosey return to front of Parthenon.

Mary: despite my unclear instructions we managed to make a circle with Reveille holding the medicine ball.  Did one rotation around the circle doing American hammers passing the medicine ball until everyone got 5 reps with it.  Finished Mary with 10 lbcs.

COT- Pumpkin Spice stepped up to VQ.  TK gave a great sixth man fun fact about his research lab’s work on colitis.  Yes, I know the shitty problem joke was cheap but I really didn’t recognize the disease.

Veterans Day is Sunday.  Being a vet I just ask everyone to thank a vet that they know on that day and just have fun talking with them.

Honored to lead y’all.  Just pray for further peace and love in this world and thank those that have given much more than me to make this country great.