Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

DORA AND A FAILED BETA TEST

  • When: 20180802
  • QIC: SAKRETE
  • The PAX: Grits (Respect), Chum, Splinter, Easy In, Waldo, AC/DC, Boa, Swinger


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: mid 70s and HUMID!

FNGs: NOT TODAY

COP:  LBAC x 10 IC, LBAC reverse x 10 IC, T claps x 10 IC, Morracan night clubs x 10 Ic, TTT x 10 IC, PAX LED UP DOWNS.  (HIGH KNEES. EACH PAX SAYS DOWN AND GO DOWN AND POP RIGHT BACK UP. )

Grab block and assemble heading out from the circle

 

 

The Thang:

Indian Run block pass.  (line up single file.  Man at the back hands off his block and proceeds to run to the front of the line while the remaining PAX passed his block back to him.  Once he and his block got to the front next man goes).  Each man took a turn once YHC got back to front halted (made it almost to the turn that heads back to the scoreboard).  Walked rest of the way alternating cusack and shoulder carries.  Once at the wiffle ball field assemble at pitchers mound where YHC had a sheet with exercises on it and a flashlight (its dark at the CC).  We had 9 guys so we split into 3 groups of three for a Dora.  2 men stayed at the pitchers mound and executed exercises.  3rd man jail break around bases then mosey around sidewalk around wiffle ball field.  All exercises done OYO and always take the lesser of the numbers between the 2 guys executing exercises then switch off.

EXERCISES WERE AS FOLLOWS (1ST EXERCISE DONE W/O BLOCK 2ND DONE WITH)

50 BURPEES/ 100 CURLS

50 WWI SITUPS/ 100 OVER HEAD PRESS

50 HAND RELEASE / 100 CHEST PRESSES

50 SSH/  50 LAWN MOWERS EA SIDE

0540 rolled around and we heading back towards the flag but went the long way back across the bridge into the gravel parking lot.  Lined all blocks up on curve in gravel lot.  Run around parking lot at your fastest pace.  Pick blocks up according to finishing and stow.

Mary: Much to Chum’s disappointment no time today

Numberama: 9

Namerama: Sakrete, Grits (R), Waldo, Chum, Swinger, Boa, AC/DC, Easy In, Splinter

Pledge and COT  YES WE DID THAT

Announcements: Fundraising event for Stringbeans daughter 8/18 at Coreys Grilled Cheese on Maybank (I apologize if that’s not the actual name for some reason I can’t remember it); Old Flame running 52 miles over bridge on 8/11 for Carolina Childrens Charity

Devo: Be as intentional with scheduling the 2nd F and 3rd F as you are with the 1st.  They are both equally important and needed.

Moleskin:   Mumble chatter was low this morning.  The indian run block pass sounded better on paper than it did in reality.  Took too long and didn’t get heart rate up enough.  The Dora was rough but there was another side of the sheet we didn’t touch.  This one will resurface.  Always a pleasure to lead at the CC.  Good work men!!

 

Bedrock BB – Devil’s 8s

  • When: 20180719
  • QIC: Show-Me
  • The PAX: Daycare, Chum, Splinter, Defib, Waldo, Wreck-It-Ralph


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Intro:  Devil’s 8s at Bedrock

Weather:  Balmy

Shortcake Special (Before the BC):  Sakrete hit up 6 miles and strolled through the BC.

Ruckers:  None

FNGs:  None

Disclaimer:  completed

COP:

Side straddle hop

Through the tunnel

Hill billy shuffle

Little baby arm circles

The Thang:

Grab and block

Indian Run

  • At end of rotation do 8 reps of Q called exercise
  • Merkins
  • Dips on guardrail
  • Dropped block
  • Indian Run to scoreboard
    • 8 pull ups
  • Run to the T-ball field

 

Devil’s 8

Rotation on the bases

Home – 8 Merkins

1st base – 8 Curls

2nd base – 8 1 arm rows

3rd base – 8 Flutter kicks in cadence

  • Not the traditional rotation

 

Home -> 1st

1st -> 3rd

3rd -> 2nd

2nd Home

The devil visits when you cross the pitcher’s mound and you do 8 burpees

3 rounds of Devil’s 8s and mosey back mixed in some Indian Run and Coosak

 

Mary

8 – Flutter kick

8 – WW1 sit ups

8 – Pickle pounders

 

 

Numberama:

7

Namearama:

Daycare, Chum, Splinter, Defib, Waldo, Wreck-It-Ralph

Announcements:

Sprint Tri and Hurricane

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Chum

Some Q practice with Jenga

  • When: 20180710
  • QIC: Defib
  • The PAX: Fish N’ Chips, Sakrete, Splinter, High Stick, Chum, Easy In (FNG), Can You Hear Me Now (Respect FNG), Waldo, Swinger, Yo Adrian (Respect), Prius (Respect), Wreck-It-Ralph, Defib


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70 something, not bad

FNGs: 2! Welcome Easy In (Travis Kessler) and Can You Hear Me Now (RESPECT) (Laz Hernandez)

Disclaimer: Given

COP:

Squats 10 IC
TTT 10 IC
SSH 30 IC
LBAC forward and backward OYO while YHC talked about how great it is to Q and described how to count. 

The Thang:

Each PAX get a block

Then….

Tinker’s F3 Jenga was unveiled! Each block is labeled with an exercise and reps. The PAX took turns pulling a block and calling the exercise on the block. The “Excitement“ promised in the preblast was that if the Jenga tower fell then everyone would do 20 Burpees then mosey to and back to our right side lightpost until the tower was reconstructed 😈. Our two FNG’s were given the choice to be exempted from calling exercises if they didn’t want to; they opted not to. 

Jenga Exercise list:

  1. Carolina dry docks
  2. Mountain climbers
  3. Monkey humpers 
  4. WW1 sit-ups
  5. Crab cakes
  6. Triceps extensions
  7. Lunges
  8. Chilly jacks
  9. American hammer
  10. LBC
  11. X’s and O’s
  12. Shoulder taps
  13. T-claps
  14. Flutter Kicks
  15. Curls
  16. Squats
  17. Merkins
  18. Blank block for PAX choice
  19. Crab Walk (around circle)
  20. Reverse Crab Walk (around circle)
  21. Bear Crawl (around circle)
  22. Crawl Bear (around circle)
  23. Duck Walk (around circle)

The above exercises had 10, 20, or 30 Reps assigned with the exercise. The circle exercises were 1x around the circle.

One by one, each PAX took turns carefully pulling their blocks and calling their exercises. We went until 5:39. The Jenga tower had a couple sways that had the PAX worried for Burpees, but the the Jenga tower never fell! Not all blocks were pulled. We did a lot of legs… a lot of legs. 

Blocks were stowed

Mary:

Crabcakes 30 IC
Alternating shoulder taps 30 IC

Numberama: 13

Namerama, Pledge: Done

Announcements:

Q school next Saturday

Prayers and BOM : 

Unspokens

Devo:

Devo was the F3 Credo: Leave no man behind, but leave no man where you find him.

Moleskin:  

Today’s Q was to get the PAX calling exercises to ease their hesitations to Qing.

Memorable Quotes:

Yo Adrain (with a hand held back) “Burpees Bitches!” Thankfully he didn’t knock over the tower!

Wreck It Ralph “I’m not used to leaving shit standing!!” 😂😂😂

 

Adding sprints to a stolen weinke

  • When: 20180703
  • QIC: Sakrete
  • The PAX: Defib, Yo Adrian (R), Prius (R), Bob the Builder (R), Splinter, Wreck it Ralph, Show Me, Chum, High Stick, Fish n Chips, Waldo


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: it was cool and about 65 degrees in May; Today HOOOTTTTTTTTT

FNGs: negative but disclaimer given anyway

COP:  TTT x 15 IC, Don Quixote x 10 IC, LBACF X 10 IC, LBACR X 10 IC

The Thang:

Line up in single file column.  Indian Run until YHC gets back to the front of the pack.

10 squats on Q

Line up in single file column.  Indian Run until YHC gets back to the front of the pack

10 Monkey Humpers IC

Line up in single file column.  Indian Run until YHC gets back to the front of the pack

10 calf raises on Q

Line up in single file column.  Indian Run until YHC gets back to front of the pack.

PAX lead up downs.

Partner up.  11’s with patty cake merkins and seal situps.  Transition was a jail break for about 50 ft.  First and second jail breaks if you lost to your partner in the race do 2 burpees.  YHC quickly realized that kinda suck wasn’t needed for this BC and stopped that.

Jail break to opposite side of top parking lot.  Jail break to island where flags are planted.   Slow jog to fire hydrant. Plank for six.  Slow jog to “no parking” sign  heading in to the flag.  Each PAX jailbreak to flag with 1 second in between beginning.  If you get passed 5 burpees.

Mary: 10 pickle pounders IC; 30 WWI setups; Pax led up downs

Numberama: 12

Namerama: Bob the Builder (R), Prius (R), Yo Adrian (R), Splinter, Waldo, Defib, Wreck it Ralph, Fish N Chips, Show Me, High Stick, Chum, Sakrete

Pledge and COT. yes we did that

Announcements: July 4th convergence

Devo: Information Overload
Don’t let anyone capture you with empty philosophies and high-sounding nonsense that come from human thinking and from the spiritual powers of this world, rather than from Christ. (NLT) ( Colossians 2:8  )

Information overload can wear down your faith.  Competing ideas can make the truth hard to see.  As believers, we need to be careful what news and media we take in.  We don’t want our entertainment to cheat us out of our the truth Christ offers us.  Maybe you need to re-evaluate the media you consume.  Does it glorify God?  If not, it may be time to cut it out of your life.

Moleskin:   This BC was stolen from High Sticks Fathers Day older 2.0 workout.  YHC tried to add my own level of suck to a already gut wrenching BC.  Not sure I’ve done this many sprints since my high school baseball playing days.  Mumble chatter started heavily but was quickly replaced with trying to catch our breath.  Great work everyone.

Move your feet and do Merkins

  • When: 20180628
  • QIC: Defib
  • The PAX: Cheetah, High Stick, Magic Mike, Waldo, Splinter, Sakrete, Chum, Wreck-It-Ralph, Defib


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70ish, not bad

FNGs: No FNGs

Disclaimer: Given

COP:

SSH 10 IC

The Thang:

Bear Crawl around the circle until back to your original spot 

Merkins 5 IC
Mtn Climbers 10 IC
Merkins 5 IC
Burps 10 IC
Merkins 5 IC
Plank Jacks 10 IC
Merkins 5 IC

Mosey to the Bridge

Karaoke the length of the bridge 
Karaoke back

Backwards run length of bridge 
Backwards run back

High knees to middle of bridge
High knee back

Stride it out the length of the bridge 
Stride it out back

Mosey to our upper parking lot and each PAX stand by a line of a parking spot

2 minutes of lateral hops with both feet over your line (intervals of 20 sec easy pace then 10 sec AMRAP)

Lateral hops right leg 10 IC
Lateral hops left leg 10 IC

Mosey to the opposite corner of the parking lot for defensive slides: move laterally left in line with the parking spot line with your butt down and hands up. Move up a spot when you get to the end and repeat going right. Keep going till the walkway in the middle of the parking lot. Shake it out then defensive slides were continued on the other half of the parking lot.

Then walk it out back to your line for another speed drill of forward and back hops with both feet over your line . Again it was hops for 2 min with intervals of 20 sec easy pace and 10 sec AMRAP. 

Walk it out to the front corner of the parking lot then 5 Merkins IC
Mosey 30 yards then 5 Merkins IC
Mosey 30 Yards then 5 Merkins IC
Jailbreak 40 yards then 5 Merkins IC
Mosey 50 Yards then 5 Merkins IC
Mosey 20 Yards then 5 Merkins IC
Mosey 20 Yards then 10 Merkins IC
Jailbreak ~100 yards back to the flag

 

Mary:

2 minutes AMRAP Big Boy Sit-ups
Dying Cockroach 30 IC
Flutter Kicks 25 IC

Numberama: 9

Namerama, Pledge: Done

Announcements:

July 4th Convergence 🇺🇸 7am

3rd F at 6am (picnic table shelter at Doty before Convergence at 7am

GORUCK will be back in Charleston for a Tough/Light On Aug 10&11

Prayers and BOM :

Unspokens

Devo:

Accelerate. If you are met with a problem or a conflict in life, don’t maintain your current speed and wait for things to get better (chances are things won’t necessarily get better). We need to Purposefully accelerate. Purposefully find a fix to the problem and get that taken care of and put it behind you. Accelerating is harder than maintaining a steady speed. Don’t let that deter you. It’s supposed to be harder. It’s easier to maintain a steady pace, but you won’t won’t get past opponents and get to the front of the pack if you don’t give it the extra gas.

Moleskin:  

It’s great to be back in the gloom with my brothers.

Memorable quotes:
Magic Mike: “that’s not a regular warm up exercise” (referring to the bear crawl after the SSHs)

I forget the actual words used, but Sakrete threatened bodily harm to Cheetah if we were doing all these Merkins because YHC knew that Cheetah needed to do more Merkins for this month’s challenge. I informed the PAX that the Merkins at the end were originally supposed to be Burpees. Sakrete then informed Cheetah that he loves him since we were doing Merkins instead of Burpees 😂

I asked the PAX if they could guess the last exercise before our Jailbreak to the flag. Splinter voiced little baby eye blinks. YHC then called the next exercise to be Merkins with little baby eye blinks at the same time 😁🤪

 

Bedrock Blocks & Bricks Bonanza

  • When: 20180626
  • QIC: Peg
  • The PAX: Chum, Waldo, AC/DC, Magic Mike, Splinter, Show Me, Sakrete


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Conditions: Humid but not as hot as recent mornings

FNGs: None

Disclaimer: Given

COP: SSH x 20, TTT x 10, DQ x 10, Merkins x 10, Up/Downs x 1, LBAC x 10 fwd & bwd, LBC x 10, 10 6 ct burpees

Mosey to blockpile and get one block and two bricks and circle back up at flag

The Thang:

All exercises with the block and 15 SSH IC done in between each exercise: Curls X 25, OH Press X 25, Bent over Rows right arm X 25, Left arm X 25, Chest press X 25, Kettle Bell Swings X 25, Blockees X 10, Short Recovery Run, FK with Block X 25, Curls X 30, OH Press X 30

Leave blocks and take bricks on a long mosey to baseball field with a tempo section of about .1 mile.

Meet up at home plate for FK with bricks X 20 IC

Bear Crawl with bricks to 1st base

Lateral Flys X 20

Crab Walk with bricks to 2nd base

American Hammer X 20 IC

Burpee Broad Jump with bricks to 3rd base

LBCs with bricks X 20 IC

Lunge Walk with bricks to home plate

Approx 1 minute plank on bricks then 10 merkins OYO

Mosey back to flag

Stop approx. .1 mile from flag for jailbreak back and then stow bricks and blocks

Mary: SSH x 2 IC (for Pretzel)

Numberama, Namearama, Announcements, Prayer

Moleskin: Great work by everyone out there today. The goal was to combine block work and cardio to keep heart rates up and I believe it was successful. I always enjoy working out with the Bedrock brothers.

Must be nice to be a 2.0…..plus a moist morning!

  • When: 20180621
  • QIC: City Slicker / Suds (Co-Q)
  • The PAX: The Colonel (Respect), Sakrete, Defib, High Stick, Cheetah, Dri-Prime, Double Trouble, Waldo, AC/DC, Magic Mike, Splinter, Swinger, Chum, High Water


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Wet, but not because of rain. Ask DT why…

FNGs: none, disclaimer given

COP:

  • Imperial Walkers 10x IC
  • Thru the Tunnel 10x IC
  • LBAC’s F/R 10x IC
  • T-Claps 10x IC

The Thang:

  • Lineup in 2 columns for an Indian Run around the park to the bridge and end at the wiffle ball field. Hold plank until the six is in.
  • Pays to be a winner!
  • Starting at the first base, AMRAP Merkins for 2 minutes.
    • Everyone but the winner gets 5 Burpees OYO. – Cheetah Won
  • Bear crawl to the next base, AMRAP Squats for 2 minutes.
    • Everyone but the winner gets 5 Burpees OYO. – Cheetah Won
  • Crab walk to the next base, AMRAP Burpees for 2 minutes.
    • Everyone but the winner gets 5 Burpees OYO. – Cheetah Won
  • Lunge walk to the next base, AMRAP Get ups for 2 minutes.
    • Everyone but the winner gets 5 Burpees OYO. – Cheetah Won
  • Sumo squat to the last base, hold plank until the six is in.
  • Partner up and line up on the baseline.
  • Partner bear crawl to the other side.
    • Once at the other side, Up/Downs 10x on Q.
    • Switch up and partner bear crawl to the other side.
    • I missed calling out this exercise due to a 10 count, so the PAX @ Accelerator tonight will endure it.
  • Wheelbarrow to the other side.
    • Once at the other side, Shoulder Taps 20x IC.
    • Switch up and partner wheelbarrow to the other side.
    • Once at the end line, Partner Squats 20x OYO.
  • Lineup in plank position shoulder to shoulder. First man low crawls through the tunnel, next man goes once he has the room.
  • Lineup in plank position shoulder to shoulder. Each PAX will put their left arm on the PAX next to them shoulder. Merkins 5x on Q, then switch shoulders and Merkins 5x on Q.
  • Lineup at the end line, shoulder to shoulder.
    • Seal Sit-ups 15x on Q
  • Head back to the road and to the flag. Once you get to the last sign on the left, jailbreak back to the flag.

Mary:

  • No time – ended right at 0545

Numberama: 15

Namerama: The Colonel (Respect), Sakrete, Defib, High Stick, Cheetah, Dri-Prime, Double Trouble, Waldo, AC/DC, Magic Mike, Splinter, Swinger, Chum, High Water

Pledge and COT

Moleskin

  • YHC had the idea to split this workout into 3 sessions; individual, partner and team. T-Claps to the PAX for pushing it to the limit and working together to get the work done, especially during those partner squats (remember to lick your lips and wink at your partner during every rep, right Splinter?).
  • Plenty of mumble chatter this morning, mostly from DT. I think he tried to have kid #8 this morning with Sakrete while spanking him from behind.

Announcements:

  • Convergence @ Doty – 7/4
  • Carolina Reaper – 7/14
  • GORUCK TL – 8/10-8/11
  • GORUCK TLL – 10/5-10/7

 

 

Bedrock backblast from Tuesday

  • When: 20180605
  • QIC: Show-Me
  • The PAX: Fish-N-Chips, Sakrete, Splinter, Yo Adrian, Magic Mike, Swinger, Waldo, Moped, Prius, Wrect-It-Ralph


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Warm up

 

Side straddle hop

Through the tunnel

Hill billy shuffle

Little baby arm circles

 

Team captains pic

Two columns and pair up to battle

 

Each set of exercises will be a battle of one on one. U win the event, 1 point for your team. 10 pax, 1 exercise, 5 one on ones = 5 total points to be awarded. Team captains keep track of scores.

 

Mosey to picnic tables

1st event

10 merkins, 10 Derkins, 10 super step up. All using the picnic tables

 

2nd

Pair up and team mate throws legs.

20 leg lifts on table

Switch

 

Mosey to ball field

 

3rd

10 merkins

Bear crawl to pitcher’s mound

10 lbc

Army crawl to baseline and sprint back

 

4th

50 lbc

 

 

5th

20 burpees

 

6th

Suicide to mound then baseline

 

7th

30 squats

 

 

Tally up and offer losing team to swap 1-2 players (optional)  Yo Adrian did take the sucker question and stayed true to his team despite his team being down by 13 points.

 

8th

10 pickle pounders

Army crawl to the mound

Front roll back

 

9th

Suicide, run backwards to mound, normal to baseline etc.

 

10th

Winning team calls the exercise

 

11th

50 side heal touches

 

12th

Losing team calls the exercise

 

Winner pics

10 burpees or plank while other team completes 10 burpees

 

Mosey back

 

Mary

Flutter kick

Lbc

Hells To Heaven

 

Mole Skin: Yo Adrian stayed true to his team and did not trade off the lower performer – Well-played my friend.

Waldo was the bomb at trivia during the mix up. Nailed the 2-part questions of Who was in the I-70 Work Series and which two teams. 1985 Cardinals vs Royals.

Only President from Missouri? Harry S Truman.

I screwed up several calls for exercises. I will not getting invited to be a Q-School trainer anytime soon.

 

 

Count off

Nam-a-Roma

Pledge

Anouncements

Prayer request

Prayer

Devo

  • Defibs someone else is better or worse last week.
  • I followed up with be happy with what you have.
  • Have a plan because life is going to throw curveballs or hit you with adversity
  • Be intentional with your actions
  • Surround yourself with good people that make good decisions
  • This is one item that F3 provides for me

 

 

Buns & Guns

  • When: 20180531
  • QIC: Cheetah
  • The PAX: Chum, Wreck-it Ralph, Moped, Waldo, Swinger


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Intro: Wednesday morning I saw that no one had Bedrock and wanted to give Defib the option to rest (which he didn’t) before the Heavy. As AO Q if no Q signs up it is that man’s job to lead. I told him if no one claimed it by the end of the day, I’d do it.

Weather: Moist

FNGs: None

COP:

Sun Gods x10 IC

LBAC forwards x10 IC

Shoulder Taps x10 IC

Grab a Block and made our way to a gazebo.

THANG:

This workout is brought to you by Dri Prime. He Qed this workout at Accelerator and I wanted to share it cause I liked it.

Round 1: Curls & Step Ups OYO

PAX would alternate between Curls and Step ups.

Curls 10

Step Ups 15 each leg

Curls 20

Step Ups 15 each leg

Continue trend until you hit 50 Curls and do the final round of Step ups.

Round 2: Merkins and Step Ups

Merkins 10

Step Ups 15 each leg

Continue the same trend as Round 1.

Once 6 is in stow block and circle up for Mary

MARY: Sally

Leg raises were done while listening to bring Sally up song. Always a delight.

Numberama: 6

Namerama: Cheetah, Chum, Wreck-it Ralph, Moped, Waldo, Swinger

Pledge Prayer Announcements

Moleskin: Originally YHC wanted to give every PAX that showed up, the opportunity to lead. However, with 6 guys, 2 fairly new, it wasn’t the time for it. Maybe next time🤔

Death by 11’s at Bedrock

  • When: 20180517
  • QIC: Stalker
  • The PAX: Fish N Chips, Sakrete, Chum, Waldo, Swinger, Cheetah, High Stick, Show Me, Splinter, Defib, Hard Drive


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Intro: Some weinkes take way too much effort to compile, some just flow and are easy. This morning’s weinke was easy. The PAX would be getting back to basics with a hybrid 4-Corners + 11’s routine. 12 men braved the humidity to count to 11.

Disclaimer: No FNG’s.

Warmup:  Mosey w/ block, leg extensions w/ block.

Thang: 

@ homeplate – 11’s (curls & tri ext), lunge walk to 1st base

@ 1st base – 11’s (merkins & OHP), gorilla shuffle to 2nd base

@ 2nd base – 11’s (WW1 situps & heels to heaven), crab walk to 3rd base

@ 3rd base – 11’s (Melbourne Mum & Bobby Hurley), crawl bear to homeplate

@ pitcher’s mound – Drill Instructors (on your face, on your back, on your feet…)

Mosey to the flag.

Mary: No time.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: 2 Peter 1:3-9. In part, “supplement your faith with virtue, and virtue with knowledge, and knowledge with self-control, and self-control with steadfastness, and steadfastness with Godliness, and Godliness with brotherly affection, and brotherly affection with love…” Thank you, Splinter, for delivering the devo. In the tag team wrestling match of life, we all need a partner to tag in sometimes.