Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Stations at The CC

  • When: 20191022
  • QIC: Sakrete
  • The PAX: Splinter, Mad Dog, Fish N Chips, High Stick, Waldo, Dri Prime, Cheetah, Chum, Mayhem, Prius (R), Clancy, Easy In, Defib, Chowdah


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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: Low 70’s

FNGs: Not Today

COP:  Briefed Pax on what would be happening over next 40 minutes.  Stretch as needed. Named Splinter, High Stick and myself captains.  School yard pick.  Once PAX picked go get block and get one for your captain as well.

The Thang:

YHC had the park divided into 6 stations.  Station 1 was the flag.  This was the block station.  Blocks remained here.  Station 2 was the wiffle ball field.  Station 3 was the baseballs by the entrance.  Station 4 was the picnic tables.  Station 5 was top parking lot by the fire station.  Station 6 was the gravel parking lot.  Each station had exercises to be done as a team.  Once completed roll the die that was provided.  The die indicated which station you would head to.  Work until 540 and head back to flag.  Stow blocks.

Mary: All teams complete 9 stations.  This was a competition.  No winners or losers.  Everyone had to do 10 burpees.

Numberama: 15

Namerama: Splinter, Mad Dog, Fish N Chips, High Stick, Waldo, Dri Prime, Cheetah, Chum, Mayhem, Prius (R), Clancy, Easy In, Defib, Chowdah, Sakrete

Pledge and COT

Announcements: Holiday runs.  Holiday events posted on website.

Devo: We did that!

Moleskin:   Normally mumble chatter is high at Bedrock.  Today, maybe it was, but I didn’t hear a lot of it.  We all separated and accomplished a lot.  But I will tell you one thing for sure.  Chowdah is talker.  I thought I was.  No no no that dude has a lot to say!  Great work men and thanks for the ability to lead.

Vegas Baby!

  • When: 20191001
  • QIC: Flo
  • The PAX: Middle School, Green Bags, Chowdah, Matlock, Schrute, Splinter, Space Cowboy, Fanny Pack, Smokey, Peg (R), Milton


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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:  75 degrees

FNGs:  None

COP:  Slaughter Starter (20 Burpees), LBAC, TTT, Monkey Humpers

The Thang:

Mosey to Jingles Hill and play Blackjack. Blackjack is like 11’s but with the number 21. We used Merkins and Big Boy Sit-Ups. Mosey home.

Mary:  Roll-Ups, Pickle Pounders

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC shared about Jonah. In his disobedience he ran the opposite direction from where God was commanding him to go. As a result, he ended up on a ship in the sea in the middle of a terrible storm. As a last resort to save their lives, the crew of the ship through Jonah overboard. God provided a great fish/whale to swallow Jonah. He survived in the belly of the fish for three days.

We tend to view Jonah being swallowed by the fish as the worst thing possible, but God’s word indicates this fish was provided by God as a means of rescue. Jonah would have drowned had God not sent the fish.

Sometimes the situations that seem the most unpleasant to us, are God’s way of getting our attention and getting us refocused on the right path forward. He got Jonah alone in isolation and discomfort for three days. It allowed Jonah to come under conviction, repentance and obedience.

Keep the perspective that there may be something we need to learn or deal with in times of trial.

Moleskin: YHC has now Q’d Blackjack five times at various AOs. I have finished once. Much depends on the distance of the run in between the exercises. Apparently Jingles Hill is too far of a run. The fellas persevered and pushed through what can be a grinding workout where much of the toughness needed is mental. Good work fellas!

ARM DAY AT THE CC

  • When: 20190924
  • QIC: Sakrete
  • The PAX: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, 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: Mid 60’s.  Fall is nearby just not here yet.

FNGs: None today.

COP:  15 TTT IC, *leave arms up until told to drop* 15 LBAC forward and Reverse IC, 15 T Claps IC, 15 morracan night clubs IC

The Thang:

Grab a block and head toward the first area of the park where there are lights.  Just across the bridge heading towards the entrance. Circle Up.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q.

Mosey/Burpee::  Run to top parking lot by fire station.  Once there execute 10 burpees and run around the parking lot and head back to blocks.  Execute 10 burpees.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 Chest presses on Q

Mosey to top parking lot.  Lunge walk to cross walk splitting parking lot.  Jail break to opposite end.  Bear crawl to other side.  Lunge walk to cross walk.  Jail break to end and mosey back to blocks

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q

Shoulder blocks

Head back toward flag making 3 stops on the way to do 10 burpees each stop.

Stow blocks.

Mary: No mary today

Numberama: 16

Namerama: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, Defib, Sakrete

Pledge and COT

Announcements: Augusta Half Ironman this weekend.  Chattanooga Ironman this weekend.  Reach out to your brothers doing these events and let them know you are thinking about them

Devo:

Carefree

Give all your worries and cares to God, for he cares about you. (NLT) ( 1 Peter 5:7  )

 

Are you allowing lies to define who you are? Do you live each day believing the lie that you are unloved, unworthy or unforgiven? God invites us to cast these lies, cares, weights aside! God desires us to live life carefree. To live our days secure in the knowledge that we are His loved ones.

Moleskin:   Had to adapt on the fly this morning.  Had a completely different idea on tap and had computer issues the night before that hindered it.  Back up and punt.  Defib joked that when I back up and punt I just come up with the same exercises over and over so I can remember them.  I mean maybe he’s not wrong.  In total we did 50 burpees, 150 tri cep extension, 150 curls, and 150 chest presses.  Great work and thanks for the opportunity to lead.

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R)


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

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.

Suicidal Starfish Tabatas

  • When: 20190828
  • QIC: Olaf
  • The PAX: Saget, Thin Mint, Maybelline, Outhouse, Tinder, Flash, Oops, Broke Back, Tecmo, Mr. Feeny, Weezer, My Mom, GI Jane, Prayer Request, Chowdah, Dove Tail


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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: Upper 70s

FNGs: None

COP:  Imperial Walkers (IC) x15, Don Quixote (IC) x15, TTT (IC) x10

The Thang:

YHC labeled this workout “Suicidal Starfish Tabata”.  5 Cones were set up in typical starfish pattern and Pax split into 4 teams.  Pax were told that they would go to one of the 4 outside “stations”, complete a core (or cardio) workout for 1 minute, return to the center cone and complete 1 minute cardio (or core) workout, and then rotate clockwise to the next station.  Rinse and Repeat until all 4 corners were hit and final center cone was completed.  There would be 4 rounds that YHC had set up on his interval timer.  Rounds were:

Round 1:

  • Center – High Knees
  • X-Cross Situps
  • Plank Jacks
  • Crunchy Frogs
  • Freddie Mercury’s

Round 2:

  • Center – Flutter Kicks
  • Mt. Climbers
  • Burpees
  • Jump Rope
  • SSH

Round 3:

  • Center – Butt Kicks
  • Box Cutters
  • LBCs
  • Iron Crosses
  • Reverse Crunches

For Round 4 – Teams could choose 1 of the 4 previous exercises and center cone rotated between the 3 previous center exercises.  No time for last center cone and we ended right on time!

Mary: Not a chance

Numberama: 17

Namerama: Saget, Thin Mint, Maybelline, Outhouse, Tinder, Flash, Oops, Broke Back, Tecmo, Mr. Feeny, Weezer, My Mom, GI Jane, Prayer Request, Chowdah, Dove Tail, Olaf

Pledge and COT

Announcements: Launch of The Hole – 0500 @ Essentials Coffee; Labor Day Convergence – 0700 @ Bedrock (Wescott).  Clown cars from The Den and possibly the Ditch; Prayer Requests for Uga and back, Prayer Requests old pastor’s mom.

Devo: YHC brought up a question that came up from the Sermon on Sunday.  How do you break through when you feel so weighed down?  The answer is that if you are carrying something that is too heavy, put it down and give it to God.  Wreck it Ralph’s backblast from Magnitude was named “Sweat Angels can’t Carry Weight” where he talks about carrying a weight alone without anyone to help.  There are some things that we have to carry (practical task, etc.) and do we have men around us to help share the load when we need help.

Moleskin:   Thin Mint prompted this C+C idea and with the leg beating YHC had at the Ditch the day before, the challenge was gladly accepted.  Also a happy day in seeing Flash return to the Den!!!

The Ditch 07/20/19: Little Bit of Everything Tabatas

  • When: 20190720
  • QIC: Bedpan
  • The PAX: Olaf, Tinder, Streaker, Bee Wax, Chowdah


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Intro: Picked up this Q early in the month when the Q sheet came out.  Wanted to bring a Tabata workout with some stations.  The stations would include “a little bit of everything”…

Conditions: Hot, humid, no precipitation

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
TTT x10 IC

OHC x15 IC

Imperial Walkers x10 IC

Goodmornings x20 IC

mosey over to the basketball court.  grab 2 blocks for every station (4 stations)

The Thang: 
4 station Tabatas:  a member from the PAX would be at each station (in this sense there would be 2 guys at 2 stations since there was 6 people today) completing an exercise AMRAP for an entire minute.  Once the minute goes off, rotate to the next station.  After completing all 4 stations, the entire PAX would do a Wall Sit for 30 seconds, Jail break down the basketball court and back.  Complete the 4 station tabatas again but with new exercises at each station.

  • Station 1: Legs (squats w/block, squat press w/block, alternating lunges, calf raises, dead lifts w/block)
  • Station 2: Upper body/arms (OHP w/block, Curls, Tricep Extensions, Carolina Drydocks, Bent Over Rows)
  • Station 3: Cardio (Toe Taps, SSH, High Knees, Butt Kicks, Suicides)
  • Station 4: Abs/Core (Flutterkicks, American Hammers w/block, LBCs, Iron Crosses, Pickle Pounders)

We either Bear Crawled, Lunge Walked, Crab Crawled or Ninja Lunged in transition to your new station after every minute.

After completing all 4 stations, the PAX would be instructed to do a Wall Sit OQ for 30 seconds then jailbreak down the basketball court and back.  Once returning, go to your first station then Rinse Repeat but with new instructed exercises.

stow blocks, return to flag

6 Minutes of Mary: 
LBC’s x15 OQ

Box Cutters x20 IC

recover, recover

Numberama: 
6

Namearama:
Bedpan, Olaf, Tinder, Streaker, Bee Wax, Chowdah

Announcements:
Blocks from the cage have been moved to behind the wall (near basketball court)…please keep them organized.  Construction is still taking place at the Casey Community Center.  08/4 is the interest meeting for the Men’s Hike.  08/6 is when the unofficial workout at Carnes Crossroads will most likely begin (get in touch with Saget).  08/19 is when a possible Q school will happen after BC at the Den 0500.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none, head to Table32 for 3rd F

Moleskin:
Really felt the PAX got a all around workout in and a little bit of everything.  Enjoyed this BC a lot.  Will bring it back again, especially for an hour long BC.  Lots of mumble chatter from Chowdah this morning as always ;).  It is a pleasure to lead!

This is Child’s Play

  • When: 20190525
  • QIC: Wreck-It Ralph
  • The PAX: Tee Ball (2.), Child's Play, M&M (R), Grasshopper, Three's Company, Motherboard(R), Chowdah, Chum, Mayhem, Space Monkey


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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: Muggy mid-70’s. Good for sweating.

FNGs: Raul Delgdao- Three’s Company, Hudson Bucci- Child’s Play

COP:  10 LBAC’s IC, Forward, and Reverse, 10 big boy sit-ups

The Thang:

Pax grab blocks and pair up.

1 PAX Farmer’s Carry Counter-clockwise around the path. Other PAX runs Clockwise.

When they meet, 10 Squats w/ Block, 10 Dammits.

After 30ish minutes, PAX all joined back together for some early Memorial Day appreciation.

2x Human Knot- All PAX grab another PAX’s hand. Cant be the same 2 hands, and can’t be the hand next to you. Without letting go, unravel the group into a circle.

Different pairings.

1st PAX does  ‘I’m up, he sees me, I’m downs’ and stays in place. (also used bear crawl Up downs)

2nd PAX runs out, picks up 1st PAX for buddy drag/carry back to start.

Rinse and repeat.

(2.0 used 60# sandbag)

Stow Blocks

Mary: 15 Dammits, 15 big boy sit-ups

Numberama: 11

Namerama: Tee Ball (2.0), Space Monkey (F3 Hampton Roads), Child’s Play (FNG), M&M (R), Grasshopper, Three’s Company (FNG), Motherboard (R), Chowdah, Chum, Mayhem

Pledge and COT

Announcements: F3 Charleston Memorial Day Convergence- Sullivan’s Island. 5/27. 0700. Plan to clown car. Good Double Down opportunity with Magnitude at 0500. Father’s Day Convergence- June 15th. Bring 2.0’s. Family fun at Shortcake’s Farm at 1300.

Devo: Change- The process is not inherently bad, the results are not inherently good. -Marcus Aurelius

Moleskin:   As YHC was getting the PAX warmed-up, FNG Child’s Play announced to the group that this workout was… Child’s play. 2/3 of the way into the farmer’s carries, he had changed his mind, and noted that the movements were simple, but it don’t stop them from sucking.

Three’s Company had tried working out alone, and needed more company and accountability. He came to the right place!

DT was there and even Shortcake showed up!

  • When: 20190505
  • QIC: City Slicker
  • The PAX: Space Cowboy, One Bar, Grasshopper, Schrute, Hot Tub, Double Trouble, Joe, Hollywood, Gypsy, Android, Chowdah, Wee Woo, Repo, What?!, Bueller, Sugar Mountain, Placebo, Recount, Shortcake, Bubble Head (R), Old D (R), M&M (R), Professor Klump (R), Grits (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions:  Hotter than a mother f’er….73 degrees and humid

The Thang: 24 PAX got miles in and enjoyed coffee after. One showed up right as we were finishing up for some coffee – glad you could join us Shortcake!

 

The debut of Sarge

  • When: 20190331
  • QIC: City Slicker
  • The PAX: Bueller, Chowdah, Grasshopper, High Stick, Pretzel, Repo, Schrute, Shortcake, Sofia, Splinter, Tinker, Grits (R). Old Flame (R), Professor Klump (R), Fortnite (FNG)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 60 degrees and a shower of pollen

The Thang: 15 PAX showed up, including 1 FNG,  got miles and drank coffee. One came only for the coffee and it wasn’t DT.

Moleskin:  Nice turnout with only a handful of HC’s. Unfortunately, some of the HC’s decided to fartsack – y’all were missed. Welcome FNG Fortnite – Ben Johnson (Professor’s grandson) and safe travels back to Michigan.

Tinker was out there getting some rucking miles and brought one of the coolest dogs around – Sarge!

Dirty Dora visits The Den

  • When: 20190313
  • QIC: Olaf
  • The PAX: Saget, Flash, Mr Feeny, Brokeback, Tecmo (Welcome), Tinder, Uga, Coach K, Maybelline, Wolverine, Chowdah, Outhouse, Prayer Request, Hootie (Respect), Goober


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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: Low 40s, chilly start but we warmed up nicely

FNGs: Tecmo – 2.0 of Brokeback

COP:  Terrible T’s (IC) x10, Hillbillies (IC) x20, TTT (IC) x10

The Thang:

Pax grabbed a block and YHC asked if everyone knew how a Dora worked.  YHC explained that they would be “entertaining” Dirty Dora and it goes like this.

  • Instead of 100, 200, 300…, Dirty Dora reps are in 50s and the exercises head to toe
    • 50 Overhead Press
    • 100 Curls 4 the Girls
    • 150 LBCs
    • 200 Flutter Kicks
    • 250 Squats with the Block
    • 300 Calf Raises
  • Unlike a regular Dora, Dirty Dora is a “Crowd Pleaser” so Pax were divided into 2 teams, Team 1 would start the Dora exercise and Team 2 would do the “other task”.
  • Dirty Dora’s “other task” is actually 4 exercises that are on weinkes that are pulled from YHCs can.  Each weinke covers: Upper Body, Legs, Core and Cardio.  The number of reps is based on the reps that the other group starts on.  (i.e. if team completing 150 LBCs, the other team is doing 15 reps of each exercise on the weinke).  Once team 2 completed, they took over the Dora exercise where Team 1 left off and Team 1 headed to the can.
  • Rinse and Repeat until Dirty Dora is satisfied

Pax came up a little short, and with a couple minutes remaining, YHC led both teams in 150 calf raises…

Mary: None needed.

Numberama: 16

Namerama: Saget, Flash, Mr Feeny, Brokeback, Tecmo (2.0) (Welcome), Tinder, Uga, Coach K, Maybelline, Wolverine, Chowdah, Outhouse, Prayer Request, Hootie (Respect), Goober, Olaf

Pledge and COT

Announcements: Look for events!  Helps with workouts if you are training for something.  Prayer Requests for Splinters M and hike brother’s son (Robert) that Drs will identify medical conditions.

Devo: YHC discussed the order of the 3 Fs.  In the Kansas City area there is now an “F3 Fitness” that is Faith, Family, Fitness.  This is complete opposite of the real F3, but as discussed in QSource, the order of fitness first is correct.  A man can not help others (Fellowship) or have a mission (Faith) without getting himself “RIGHT” first.  That getting “right” is about self-control and gaining that over physical, mental, and spiritual aspects is important before we can have an impact on those around us and with our mission and relationship with the God (aka the SkyQ).

Moleskin:   Great mubble chatter as Pax all over love YHC’s can of weinkes.  One even said that they needed to get their own can to put some weinkes in.