Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

One and Done

  • When: 20200311
  • QIC: Olaf
  • The PAX: Mr Feeny, Alice (R), Outhouse, GI Jane (R), Dabo, Oops, Saget, Brokeback, Cornhole, Android


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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: Close to 60 and dry

FNGs: None

COP:  SSH (IC) x50, TTT (IC) x10, Don Quixotes (IC) x14, LBAC (OYO)

The Thang:

YHC wanted (and actually asked for) even numbers so he could have teams and he would designate exercises for this workout.  But 11 were there so the game plan was changed on the fly.  After getting blocks, the pax were told pick their exercise.  The following were chosen: Curls, OH Press, Upright Row, Brick Raises, Block Press, Merkins, Squats, Lunges, Captain Thors, LBCs, and 1 lap around the building (about 400 M)

Pax thought that they would go around and each lead that exercise, but YHC quickly informed them that they would be doing that one exercise that the entire BC…  Threading in the devo at this point, Galatians 6 says that we will carry our own load, but earlier in the chapter it also says that we should help carry each others burdens.  Per that, if a pax was tired from doing their exercise they could swap with another Pax.  Only rule was that someone had to be doing each of the exercises at any point in the workout.  If there was an exercise they didn’t want to do, they didn’t have to do it.  The Pax did give everyone the option to run however, although Brokeback didn’t take them up on that.

Mary: Mary wasn’t the traditional Mary, as YHC held off on burpees for the train until the end.  Keeping with the theme, 132 burpees needed to be completed (i.e. 12 burpees x 11 pax).  The faster guys did a few more, but most finished the 12 pretty quickly.

Numberama: 11

Namerama: Mr Feeny, Alice (R), Outhouse, GI Jane (R), Dabo, Oops, Saget, Brokeback, Cornhole, Android, Olaf

Pledge and COT

Announcements: Easter Convergence 4/11 @ 7 am.

Devo: Devo was demonstrated during the Thang.  YHC explained though that he didn’t organize the transition of the exercises (i.e. equal rotation) because that’s not how life works.  We aren’t all dealt the same hand and don’t experience the same things or carry the same burdens.  Brokeback didn’t run and YHC didn’t ever do Captain Thors.  It was noticed that some pax offered to transition, but some just suffered until someone offered to swith, which kind of demonstrated how most men handle asking for help…

Moleskin:   YHC did not intend to do 50 SSH in the beginning, but Dabo lived up to his second name (On Time) and showed up as warm-up was starting.  YHC said they would do SSH until he arrived at the COP, but he took his sweet time… There was enough mumble chatter concerning him possibly fartsacking Friday’s Q to make up for his tardiness.  Nothing like a good ribbing to make everyone feel better…

Skipping in the Rain

  • When: 20200226
  • QIC: Olaf
  • The PAX: Tebow, Cornhole, Outhouse, GI Jane (R), Dabo


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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: 60s and moist, but at least the rain held off

FNGs: None

COP:  SSH (IC) x20, Don Quixote’s (IC) x10, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

YHC initially planned to modify one of Cheetah’s workout, but the plan would call for his can of weinkes, and no one likes a wet weinke, so a new plan was made since rain was possible.  Pax grabbed a block + 1 and met at the end of the parking lot for a Usain Bolt.  Pax in turn would pick the exercise that the rest of the group would do while they traveled to the other end of the parking lot and back.  First round, was Farmer Carry (hence the extra block).  Round 2: Cusack;  Round 3: jail break;  Round 4: skipping; Round 5: Run to middle forward and return backwards; and Round 6: Farmer Carry/Jailbreak (1 pax take blocks, next pax brings them back)

Mary: We included her in the Thang…

Numberama: 6

Namerama: Tebow, Cornhole, Outhouse, GI Jane (R), Dabo, Olaf

Pledge and COT

Announcements: Pray Request for Outhouse and finals.

Devo: YHC read in his devotion yesterday (and shared in his backblast from the Hole) about the devil’s schemes.  We use “the devil made me do it”, but it’s not about the action, but rather the thoughts of despair that come out of our sin or distracting us from who God says we are.  Of course, satan attacked me that last night.  A post online caused turmoil in believing a lie, doubting my judgement and decisions, and causing hurt.  It isn’t our sin that knocks us out, it’s our belief in the lies.

Moleskin:   An hour before, the rain was torrential and YHC wondered if anyone would show up (again).  GI Jane said that he almost fartsacked because of the rain, but was glad that he didn’t.  Always feels good when the pax feel that a workout is worth their while.

Butts too High to Kick

  • When: 20191113
  • QIC: Olaf
  • The PAX: Dabo, GI Jane, Brokeback, Mr Feeny, Saget, Outhouse, Oops, Tinder, Wolverine, Tecmo, Weezer


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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: 30, 31, whatever it took

FNGs: None

COP:  SSH (IC) x30, Imperial Walkers (IC) x20, TTT (IC) x10

The Thang:

YHC set up starting line and 4 stations in a row.  Each station was an exercise: 1) Curls, 2) Squats, 3) OH Press, 4) 4-ct Lunges.  Each team would take a turn and run to station and complete 5 curls.  Teams behind would be doing butt-kicks (as an exercise, but also to stay warm).  Once all teams completed, the first team would complete station 1 (5 curls) and station 2 (5 squats).  Once back to the first team, Stations 1, 2 and 3 and so on until all teams had completed all 4 stations.  Round 2 was 10 reps, but teams paired up with another team to eliminate the time between running out to the exercises.  Waiting teams did mountain climbers. Round 3 was mixed up again; teams of 2 with 15 reps, but teams moved straight through all 4 stations in order and teams followed directly behind one another through the stations.  Teams had to wait in the start (butt-kicks) or station until the next station was cleared.  Teams that completed the last station would complete high-knees until the 6 was in and then proceeded backwards through the stations doing 10 reps to save time.

Mary: Ground was too cold

Numberama: 12

Namerama: Dabo, GI Jane, Brokeback, Mr Feeny, Saget, Outhouse, Oops, Tinder, Wolverine, Tecmo, Weezer, Olaf

Pledge and COT

Announcements: Christmas Parade – 12/8, Ruck for Hunger – This weekend at 9 am.  Bring canned goods Friday. Christmas Party 12/12.  Praise report for Mr. Feeny’s M having appendix removed this week.

Devo: YHC discussed Proverbs 28 as friend sticking closer than a brother.  It’s easy to be a friend when the friendship is returned or there is a motive to do so.  The hardest thing is being a friend when the other person doesn’t always reciprocate. Challenge given to look at friendships and make sure we are being that friend that is a friend without motive.

Moleskin:   First cold workout of the fall/winter and YHC was surprised by the turnout.  The Den has some dedicated Pax!

Olaf’s 1 Year Anniversary

  • When: 20190710
  • QIC: Olaf
  • The PAX: Saget, Dabo, Uga, Bull, Coach K, Bee Wax, Thin Mint, Little John, Outhouse, Techmo, Brokeback


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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: 70s with sprinkles in the beginning

FNGs: Welcome Little John!

COP:  SSN (IC) x20, Don Quixote’s (IC) x15, TTT (IC) x10, LBAC (OYO) – all of them.

The Thang:

It was YHC’s 1 year F3 Anniversary so he decided to pull out his first Q ever.  But since that was actually at The Creek, and some Pax don’t believe that it is a valid VQ, he chose to combine it with his second Q that was at The Den, which involved the Pax pairing up to do 4 corners using YHCs can of weinkes.  Each round, teams grab a weinke from the can and reps start at 10 and increase by 10 each round.  Since YHCs first Q involved running the figure 8 at The Creek in reverse, the Pax were instructed to do the 4 clockwise, which is different than how it normally is done.  Most all teams finished 4 rounds and most got well into 5.

Mary: Not needed

Numberama: 12

Namerama: Saget, Dabo, Uga, Bull, Coach K, Bee Wax, Thin Mint, Little John (FNG), Outhouse, Tecmo, Brokeback, Olaf

Pledge and COT

Announcements: Freedom Church men’s hike 10/10-10-13.  Interest meeting 8/4

Devo: With today being YHC’s F3 Anniversary, it was a great thing, but today was actually had another “negative” event in his life.  But this is how life is.  It’s ups and downs.  We many times judge how our days went by these events and in comparing how we are doing compared to others around us, many times with social media.  But like the morning exercise, we are all living life according to the weinke we have been provided.  We may feel behind, but we don’t know what the other person has on their weinke.  We need to run the race that God has asked us to run, enjoying the ups and downs and relying on God and our brothers to help us along the way.

Moleskin:   Good anniversary workout and YHC got a great compliment from F3 Charleston’s Thin Mint that he may steal some ideas for his next Q!  Imitation is the sincerest form of flattery.

End of Beast Week Triathlon

  • When: 20190629
  • QIC: Olaf
  • The PAX: Dabo, JoJo, Redo, Sports Clips, McFly, Flicker, Glowstick, Beanie Baby, Wolverine, Wee Woo, Masterload


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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: Nice…

SCS: Redo, Wee Woo and YHC for 4 miles

FNGs: Flicker

COP:  SSH and TTT, both IC

The Thang:

11 played Ultimate Frisbee, 1 ran some miles

Mary: None

Numberama: 12

Namerama: Dabo, JoJo, Redo, Sports Clips, McFly, Flicker, Glowstick, Beanie Baby, Wolverine, Wee Woo, Masterload, Olaf

Pledge and COT

Announcements: 4th of July Convergence at the Ditch

Devo: Are you making decisions and putting people into your life that are helping you reach God’s purpose for your life?

Moleskin:   YHC always forgets to do BackBlasts for Ultimate Frisbee days so this one was very late…

4th of July Convergence 2019

  • When: 20190704
  • QIC: Bedpan, Dabo, Friar Tuck, Olaf & Urkel
  • The PAX: Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three's Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan,


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Intro: Today was the 4th of July Convergence hosted by the men of The Ditch.  Lots of preparation was put into this to make it a success.  4 stations would be set up and each of them would last 15 minutes long with rotation afterwards to make it a 1 hour long workout.

Conditions: mid 70s, 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 x15 IC

LBAC x10 fwd/bck IC

Merkans x50 OQ

split the PAX into 4 groups.  Group 1 will be with Dabo, Group 2 will be with Friar Tuck, Group 3 will be with Olaf and Group 4 will be with Urkel.  After every 15 minutes the groups will rotate (1 will go to 2, 2 will go to 3, 3 will go to 4 and 4 will go to 1).  Blocks were given to Friar Tuck’s and Urkel’s station.

The Thang: 
Dabo’s station #1: Ultimate Frisbee for 15 minutes. Rotate to station #2 after 15 minutes

Friar Tuck’s station #2: Friar Tucks Palace of Pain. 10 squats with the block, Bearpee across 1st tennis court, Zombie walk across 2nd tennis court, 11 Bobby Hurley’s. Run back to your block, 10 curls for the girls. Rinse and repeat increasing squat and Bobby Hurley’s by 1 rep each time.  Rotate to station #3 after 15 minutes

Olaf’s station #3: a holding position and PAX number ab workout.  For example: the PAX is in a circle and everyone starts in the high plank/merkan position.  Whenever the first person says 1, that person goes down and holds his low plank/low merkan position.  The person to his right says 2, that person goes down and holds his low plank/low merkan position.  Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person.  Do this workout for flutterkicks, XOs…etc. Rotate to station #4 after 15 minutes

Urkel’s station #4:  Station 4: Stars and Stripes
PAX carried a block and rotated in a star path through 5 stations (The Star): OHP, lying chest press, OH Tri Ext, CftG and blockees. Upon returning to their starting station, they dropped their blocks and went for a little recovery jog down to the power line poles and back (The Stripe).
After the run they returned to their starting station and started round 2. The first round of stations had four reps of each. It increased four reps each round. AMRAP. Rotate to station #1 after 15 minutes

once the clock hit 7am Recover Recover, stow the blocks

6 Minutes of Mary: 
no time

Numberama: 
47

Namearama:
Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three’s Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan

Announcements:
Thank you and TClaps to all the men that are or have served our country in any branch of the military.  Thank you to Cannoli and Hospice for everything they have done for F3 Summerville/Goose Creek, y’all have done terrific jobs as 2nd Fs. Thank you for everyone that showed up and especially to the 4 Q’s (Dabo, Friar Tuck, Olaf and Urkel) that helped lead today.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
The July 4th Convergence was a huge success and thank you to all the men that helped make it awesome.  Shout out to Redo, the men that helped bring blocks and to the 4 Q’s to make the convergence superb.  Thank you to everyone that helped clean up afterwards.  The Silencer was awarded back to the Ditch after a comical debate among the PAX lol.  There was some quality 2nd F after the convergence at the Waffle House on hwy 52 as well.  Great job everyone! Happy Independence Day!

Beast Week running of The Cardiac

  • When: 20190628
  • QIC: Sakrete
  • The PAX: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete


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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: High 60’s and HUMID

FNGs: None today

COP:  15 LBAC Forward IC; 15 LBAC Reverse IC; 15 TTT IC; 15 Hillbillies IC.  Explain the running of the cardiac.

The Thang:

Running of The Cardiac May edition

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Spooky – 10 Rounds

Robin Wood- 3 rounds

Cold Cut- 9 Rounds

Grits- 11 Rounds

Splinter- 14 rounds

Abacus- 10 Rounds

Woody- 11 Rounds

Streaker- 10 Rounds

Loose Nuts- 8 Rounds

Milton- 12 Rounds

Flo- 11 Rounds

Beewax- 11 Rounds

Olaf- 13 Rounds

Show Me- 14 Rounds

Snooki- 9 Rounds

Clancy- 9 Rounds

Swinger (Ruck)- 7 Rounds

M&M- 9 Rounds

Wreck It Ralph (Ruck)- 7 rounds

Ugga- 12 rounds

Dabo- 12 rounds

Tinder- Not sure but he left with 10 minutes remaining also

Cheetah- 9 rounds with 10 minutes remaining

Black Out- 8 rounds with 10 minutes remaining

Saget- 14 Round with 10 minutes remaining

Mary: Aint nobody got time for no Mary on Cardiac day

Numberama: 26 started.  22 finished.  No they didn’t quit they left and went to the Jones for more badassery

Namerama: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete

Pledge and COT Done son

Announcements: 4th of July convergence 0600 at the ditch.

Devo:

Good Shepherd
“I am the good shepherd; I know my own sheep, and they know me,” (NLT) ( John 10:14 )These words came straight from Jesus’ mouth.  If you ever wonder whether Jesus cares for you or loves you, this is your verse.  He knows you so well, even the cry of your heart.  He is a good shepherd who has sacrificed Himself for you.  If you are wondering where God is in your life or if He cares for you, this is your message.  These are His words speaking directly to you.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=AKTNMnLXVV

Moleskin:   Great to see such high numbers at The Cardiac for Beast Week.  This was an awesome week that brought a bunch of new faces out to AOs they don’t typically visit.  The original Beast Week record is 17.  That is held by 2 folks that are absolute studs.  Ma Bell and Chilly Willy.  This morning our boy Saget did 14 complete rounds before leaving for The Warrior at The Jones 10 minutes early.  I fully believe he would have beat the record.  What an absolute animal.  Great work gentleman!!

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

The Can of Life and Death

  • When: 20190501
  • QIC: Olaf
  • The PAX: Thumper, Uga, Dabo, Cheddar, Flash, Maybelline, Outhouse


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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: 60’s and feelin’ fine

FNGs: None

COP: SSH (IC) x20, TTT (IC) x15, Terrible Ts (IC) x10

The Thang:

YHC brought his Can of new Weinkes and Pax paired up for 4 corners.  Each team grabbed a weinke and proceeded to do the 4 exercises on the weinke on each of the corners.  Each corner’s exercise focused on different “area”: Upper Body, Legs, Core, Cardio.  Once all 4 corners were completed, teams swapped out their weinke for a new one.  Round 1 started with 10 reps and increased by 10 reps each round.

Mary: Included in the Thang.

Numberama: 8

Namerama: Thumper, Uga, Dabo, Cheddar, Flash, Maybelline, Outhouse, Olaf

Pledge and COT

Announcements: Father’s Day Convergence, July 4th Convergence.  Prayers for Cheddar’s Mom and a lot of the “drama” going on in multiple areas around us.

Devo: YHC had conversation with 2.0 when he was upset and ignoring to listen for instruction.  Proverbs talks a lot about listening and being open to counsel.  Many times we are upset and it seems easier to ignore the situation, but we need to make sure we are listening and understanding.

Moleskin:   Mumble chatters started immediately upon seeing YHC’s can.  They feel the other side of the can should have “Can of Death” on it.  YHC feels “Can of Life and Death” may be more appropriate.  Maybelline was just happy that he didn’t have to complete round 5 that had 50 Split Jack and Burpees.

Olaf’s Inferno

  • When: 20190327
  • QIC: Olaf
  • The PAX: Outhouse, Thumper (2.0), Flash, Tecmo (2.0), Brokeback, Tinder, Hootie (R), Uga, Dabo, Mall Cop, Maybelline


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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-40’s but got colder and windier as we went on

FNGs: None

COP: TTT (IC) x10, Don Quixote (IC) x15, jog around the building to grab a block.

The Thang:

Like Dante’s Inferno, Olaf’s Inferno had 9 rings.  Each for a different round and exercise.  Rounds would consist of each Pax calling cadence for 9 reps until everyone had called.  Scheduled rounds were:

  1. Flutter Kicks (IC)
  2. 4-Count Lunges
  3. Butt Kicks (IC)
  4. LBCs (IC)
  5. Curls
  6. Reverse Crunches (IC)
  7. High Knees (IC)
  8. Monkey Humpers (IC)
  9. V-Ups

YHC saw that time was going to go over so he dropped #4 and #6 and would have done them for Mary if there was time…

Mary: No time or desire after that many v-ups

Numberama: 12

Namerama: Outhouse, Thumper (2.0), Flash, Tecmo (2.0), Brokeback, Tinder, Hootie (R), Uga, Dabo, Mall Cop, Maybelline, Olaf

Pledge and COT

Announcements: Table32 and Find event to keep you motivated. Prayer Requests for Men’s Hike and Mall Cop leaving for new duty this summer.

Devo: In YHC’s Mens small group, this week’s lesson was on Gentleness and giving Honor.  YHC explained that this is hard when we feel the person doesn’t deserve the honor. But we never know what our actions will do and how they may change someone’s life. Even with everyday things like a bad waiter/waitress. Give honor and kindness as it may be the thing that will turn their day around or have a huge impact their life.

Moleskin:   YHC asked in the beginning if anyone had an issue with calling cadence and the Pax were eager to perform.  There was some confusion with some, especially as they grew tired, but all performed splendidly.  Some former/current military Pax returned to their roots and turned it into song.  It was a good opportunity for everyone to learn cadence and train for the next Q School.