Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Manana Stepping up with his first Co-Q

  • When: 20191015
  • QIC: Manana with Sakrete has co-q
  • The PAX: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph


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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: Clear and 60’s

FNGs: None today.

SCS:  Swinger, Manana, Repo

COP:

Baby Arm Circles in cadence forward/reverse X 10,  Through the Tunnel in cadence X 12,  Side Straddle Hop in cadence X 20,

Mosey to wiffle ball field

The Thang:

Pax split into two teams, lined up at starting line. Performed called exercise across field and back.

High knees

Side step

Iron mikes (walking lunge, hands on head)

Bear crawl

While 1 member of team was doing exercise across field remaining PAX did the following exercises:  Merkins, Squats, LBC/Flutter kick, Stretch

Next, Pax we’re asked to jail break from one side of the field to the other, perform 5 reps of called exercise, and jail break back.

Muricans

Damnits

Burpees

While 2 members of team were doing exercise across field remaining PAX did the following exercises:  Damnits, Plank, Stretch

Next, Pax performed 11’s across the field consisting of Carolina Dry Docks and Mountain Climbers. Once time was called, Pax mosey back to flag

Mary: LBCs in cadence x 50; Plank hold

Numberama: 15

Namerama: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph, Manana

Pledge and COT:  Certainly did that 

Announcements: Several Go Ruck events coming in the next couple months, and holiday runs.

Devo: Short talk about functional fitness and being able to overcome whatever life throws at you.

Moleskin:   Manana reached out to YHC on Sunday saying he was ready to CO-Q.  Perfect.   By Monday afternoon, Manana had the work out sent to me and approved.  Now just time to execute. And he did.  At Bedrock its always difficult to control the mumble chatter but Manana did so flawlessly.  Manana has also signed up for his second co-q already at Magnitude on Friday.  Great job bud.

All this for a patch!?!

  • When: 20191014
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Gruber, Swinger, Mad Dog, Repo


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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’s, Off and on rain. But we needed it.

COP:  LBAC x 12 IC F/R, Squats x10

The Thang:

Grab the flag and some blocks, and move out.

We were completing GORUCK’s Monthly Ruck Club callout of a pumpkin ruck.

Ruck to a pumpkin patch, take a picture, and walk back with your pumpkin (coupon). Not many pumpkin patches are open at 0530, so we took blocks. Minimum distance of 2 miles.

Mary: stow blocks

Numberama: 6

Namerama: Manana, Gruber, Swinger, Mad Dog, Repo

Pledge and COT

Announcements: GORUCK events 11/8-9, Travis Manion 9/11 Heroes Run 11/17, GROWRUCK 11/16-17 Southern Pines, NC.

Moleskin:   It rained. It sucked, and we all realized that we are like little kids when it comes to incentives for physical activities…

Blockees are not Burpees

  • When: 20191010
  • QIC: Waldo
  • The PAX: Mad Dog, Defib, Manana, Fish N Chips, Swinger, Easy In, High Stick, Chum, Wreck-It Ralph


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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: Very nice, a little cooler than normal.

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, slow mosey around the dirt parking lot

The Thang:
-Partner up, and each ‘team’ grabs one cinderblock and two bricks.
-Dora…the run is around the dirt parking lot, with the exercises done at the entrance to that parking lot.  Each ‘team’ decides whether the runner has both bricks, or the cinderblock.  The one performing the exercises uses whatever is leftover.  And you can switch tactics at any point of the workout.  The Dora was 100 Blockees/Brickees, 200 squats with the block/brick, 300 curls for the girls.  For the teams that finished early, do overhead presses as the exercise.

Mary: LBCs x30 IC

Numberama: 10

Namerama: Mad Dog, Defib, Manana, Fish N Chips, Swinger, Easy In, High Stick, Chum, Wreck-It Ralph, Waldo

Pledge and COT

Announcements: GrowRuck is coming soon.

Devo: It is ok to admit when you don’t know something, or to withhold an opinion on an issue when you don’t feel like you fully understand it.

Moleskin: I kept things pretty simple for this workout.  The timing worked out perfectly as the slowest team was wrapping up the curls for the girls just as time was running out.  I mentioned during Tuesday’s workout that we weren’t going to do burpees today…and technically I was correct.  Blockees are not burpees.

Keep Moving – Ruck Version

  • When: 20191007
  • QIC: Swinger
  • The PAX: Wreck-It Ralph, Gruber, Gypsy, Repo, Mad Dog, Mañana


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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

FNGs: None- disclaimer given anyways

COP:

SSH (IC) x30, Don Quixotes (IC) x11, Hillbillies (IC) x10, LBAC (IC) x10 foward/reverse, Big Arm Circles (IC) x5 forward/reverse

Grab a block and head to stop sign by gravel parking lot.

 

The Thang:

  • At stop sign, do one ‘Merkin on the block. Mosey to first landscape island in gravel parking lot, do one ‘Merkin on the block. Mosey back to stop sign, do one ‘Merkin on the block. Mosey to second landscape island, stopping to do one ‘Merkin at each landscape island you pass on the way out and on the way back. Repeat for 10 minutes, adding one landscape island each time.
  • Block ‘Merkins with ruck – as many reps as possible with perfect form.
  • 10 count rest
  • Block ‘Merkins with no ruck – as many reps as possible with perfect form

 

  • At stop sign, do 5 block curls. Mosey to yield sign, do 5 block curls. Mosey back to stop sign, do 5 block curls. Mosey halfway around traffic circle, stopping to do 5 block curls at the yield sign, halfway around the circle, and at the yield sign on the way back. Repeat for 10 minutes, adding an additional stop for 5 block curls (at the yield sign, halfway around the traffic circle, at the yield sign, and at the stop sign) each round.
  • Block curls with ruck – as many reps as possible with perfect form

 

  • At stop sign, do 3 squat presses with the block. Mosey to yield sign, do 3 squat presses with the block. Mosey back to stop sign, do 3 squat presses with the block. Mosey halfway around traffic circle, stopping to do 3 squat presses at the yield sign, halfway around the circle, and at the yield sign on the way back. Repeat for 10 minutes, adding an additional stop for 3 squat presses with the block (at the yield sign, halfway around the traffic circle, at the yield sign, and at the stop sign) each round.
  • Squat Press without ruck – as many reps as possible (modify as necessary)

 

Mary:

No time

Numberama: 7

Namerama: Wreck-It Ralph, Gruber, Gypsy, Repo, Mad Dog, Mañana (SCS), Swinger (SCS)

Pledge and COT

Announcements: GrowRuck – 9/11 run, Upcoming Veterans Day GORUCK event.

Devo: Jocko Willink video “Good” discussed. Looking for the good in every failure.

Moleskin:   Waldo brought the heat on Thursday (backblast: https://f3summerville.com/2019/10/03/keep-moving/) and inspired YHC to make a similar ruck version. The PAX took over halfway through, deciding they had done enough curls before the time expired. The joke was on them, because that meant there was more time for squat presses. Very quiet group this morning. Is that a good thing? YHC had to leave at 5:45, so TClaps to Mañana for helping out with pledge, numbers, names and devo.

 

No Legs BC at Magnitude

  • When: 20190930
  • QIC: Defib
  • The PAX: Rizzo, Repo, Gypsy, Dri Prime, Stringbean, Mañana, 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: Low 70s and a little muggy.

FNGs: No FNGs

Disclaimer: Given, Modify as needed, push yourself don’t hurt yourself

COP:

LBAC forward 15IC, big circles forward 10IC

LBAC reverse 15IC, big circles reverse 10IC

Moroccan Night club 25IC

T-Claps 25IC

The Thang:

11’s Tempo curls IC and Tempo tricep ext’s IC

11’s Ruck press IC and Tempo half-a-damns IC (= upper body portion of a damnit; starting position on your back with ruck extended above then 4- count IC extending ruck ~30 degrees to behind the top of your head before resuming starting position on the hard count)

11’s Shoulder to shoulder IC and front ruck hold IC

Mary: 

Started off as a Ussain Bolt with the PAX who pulled the block on the rope called the Exercise that was done AMRAP until he pulled the block in. The block broke on Repo’s turn when it toppled over with the initial pulls.  20 ruck Merkins were done and we resumed Mary with PAX Choice

Numberama: 7

Namerama And Pledge: Done

Announcements:

Sign up is up for The drumstick run and Coach cup run.

Revenge of Stede Bonnet is October 5th  there is a 5 mile, 15 mile, and a 10 hour 😳😱

GORUCK Veterans Day Tough and Light Nov 8th and 9th

Travis Manion 9/11 run moved to Nov 17th

GrowRuck 17 is coming to Southern Pines NC the weekend of November 15-17, 2019. GrowRuck is an intensive weekend of F3 Leadership Development, including plenty of 1st, 2nd, and 3rdF. As F3 is an organization OF leaders, all PAX are welcome to participate.

The cost to participate in the GrowRuck Tough Challenge is $150. This includes GrowSchool, GORUCK registration, a T-Shirt, and sweet patches. Please HC (hard-commit) by registering now.

Registrations made through September 22 will require a $75 deposit which helps us secure the Cadre. The final $75 balance (or $150 full payment) will be paid at the same site and is due October 11. Registrations at full price will be taken up to the day of the event, but a T-shirt is not guaranteed due to required lead times.

Prayers and BOM : 

Prayers of praise for Mad Dog’s Grandma’s health doing better

Prayers of praise for how well I’m doing after my knee surgery.

Prayers for our relationships: families, marriages, parenting

Devo:

Community: find a community where you can be yourself, remove your mask you wear in front of others to portray what you want them to see. Be with people who love you for who you are, imperfections and all. F3 is my Community and it can be the community that so many others need.

Moleskin:  

I’ve been thinking about a no legs BC with me being IR with my knee. I gave a holler over to Dri Prime because he’s been having knee issues and he said he’d post at a no legs BC and BOOM! We did it and it was pretty darn TERRIBLE! It was way harder than I thought it was going to be. #thatswhatshesaid #yourewelcome

Cornhole in the dark

  • When: 20191001
  • QIC: Wreck-It Ralph
  • The PAX: Mad Dog, Manana, Fish 'n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, yo Adrian, Prius, Clancy, 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: Muggier than expected, 75.

FNGs: None

COP:  LBAC IC Fx13, Rx12, TTT IC x5

The Thang:

Grab blocks, form up in 2 columns at the yield sign.

Usain Bolt- down to the No Parking sign and back, then farmer’s carry blocks around traffic circle. Stand at the chalk line, and toss (1) cornhole bag onto the tic tac toe board.

Rinse and repeat until all bags or thrown, or a winner is declared.

Losing team does (10) 8-Count Body Builders.

 

Fun was had by all.

Mary: Stow Blocks

Numberama: 16

Namerama: Mad Dog, Manana, Fish ‘n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, Yo Adrian (R), Prius (R), Clancy, Defib, Wreck-It Ralph

Pledge and COT

Announcements: Liquefaction- Saturday 1800 (not 0600), Dog & Duck. Sakrete has the Q. Come celebrate some of the huge achievements of your brothers and make some bad decisions of our own.  9/11 Heroes run- moved to 11/17 1400. Great race, great cause.

Devo: Don’t be a dick.

Moleskin: It was good to be back in the gloom after completing my HTL. I missed you jackasses, and the mumble chatter was on fire.

Mad Dog Co-Q

  • When: 20190926
  • QIC: Sakrete w/ Mad Dog as Co-Q
  • The PAX: Manana, Gypsy, Stalker (R), Waldo, Easy In, Mayhem, Chum, Yo Adrian (R), Prius (R), The Colonel (R), 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: 74 degrees and humid.

FNGs: None today.

COP:  15 TTT IC; 15 IMPERIAL WALKERS IC; 15 LBAC FORWARD AND REVERSE IC

The Thang:

Grab a block

10 Merkins on Q

20 LBC on Q

15 curls for the girls on q

15 Carolina Dry docks on Q

15 Squats on Q

Partner up.  One partner farmers carry both blocks around circle until Partner 2 runs down to the light pole on right hand side and back.  Flip Flop.

Rinse and Repeat until time is called

Mary: LBC LADDER  50 LBC’S-40 LBCS-3LBCS-20LBCS-10LBCS-50LBCS ALL ON Q.  10 PICKLE POUNDERS IC

Numberama: 13

Namerama: Manana, Gypsy, Stalker, Waldo, Easy In, Mayhem, Chum, Yo Adrian, Prius, The Colonel, Defib, Sakrete, Mad Dog

Pledge and COT

Announcements: Augusta 70.3 Ironman, and Chattanooga Ironman this weekend.  Holiday runs are open and ready for you to sign up

Devo:

New Day

Light is sweet; how pleasant to see a new day dawning. (NLT) ( Ecclesiastes 11:7  )

 

When was the last time you had the chance to see the sunrise? It’s breathtaking watching the light slowly take shape at the start of a new day.  It’s a simple reminder that each day has the potential for so much beauty.  Today is a new, glorious day! Take the chance to create beautiful things on this new day.

Moleskin:   As of Tuesday night we didn’t have a Q lined up for this morning.  YHC put a post out about needing someone to sign up and Mad Dog quickly responded that he could throw something together.  Boo ya!!  Freed to Leed.  My man must have been thinking of this one for a long time.  Within a couple hours he had sent me his plan and was ready to execute.  Simple in explanation but the suck on this one was real.  Mumble chatter was heavy as usual at Bedrock but our guy Mad Dog rolled with the punches.  Great work my dude and I look forward to your next one!!

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.

JUST A SIMPLE WALK DOWN DORCHESTER

  • When: 20190923
  • QIC: Sakrete
  • The PAX: Defib, Manana, Repo, Mrs Potts, Mad Dog


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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.  Just a slight hint of fall in the air.

FNGs: None today

COP:  10 TTT IC, 15 LBAC FORWARD AND REVERSE IC, 15 SQUATS ON Q

The Thang:

Get logs.  1 per person and one log with 2 men on it.  Let the PAX know where we were heading.  Good thing I did that.  More on that later.

Stop 1.  Bridge heading out of park.  Logs down.  20 Squats on Q.  15 merkins on Q and 10 WWI situps on Q.  Logs up lets move.

Stop 2.  Just before Dorchester RD.  Logs down.  20 Squats on Q. 15 merkins on Q and 10 WWI situps on Q.  Logs up lets move.

Stop 3.  St George Church on Dorchester Rd.  Logs down.  20 Squats on Q.  15 merkins on Q and 10 WWI situps on Q.  Logs up lets get back.

Stop 4.  Just inside entrance to park.  Logs down.  20 Squats on Q.  15 merkins on Q and 10 WWI situps on Q.  Logs up lets move.

Stop 5.  End of bridge heading back towards flag. Logs down  20 Squats on Q. 15 merkins on Q and 10 WWI situps on Q.  Logs up and stow.

Mary: No time today.

Numberama: 6

Namerama: Mrs. Potts, Manana, Repo, Defib, Mad Dog, Sakrete

Pledge and COT– Completed

Announcements: Wreck It Ralph completed his HTL.  Dude is a monster.  Got a host of dudes going to tackle the Augusta Half Ironman this weekend.  Go kill it boys!!!  Other races coming open for the remainder of the year.  Get registered and go execute!

Devo: 

Personal Gifts

If your gift is to encourage others, be encouraging. If it is giving, give generously. If God has given you leadership ability, take the responsibility seriously. And if you have a gift for showing kindness to others, do it gladly. (NLT) ( Romans 12:8 )

 

Our culture sometimes pushes us to be something that we’re not, but this is a good reminder that each one of us is unique with our own talents. We should treasure the things that we’re good at and do those things well. You can honor God by putting your talents to good use. Do them with passion, kindness and vigor

Moleskin:   YHC hadn’t Q’ed at Magnitude in a while.  With Wreck It being gone after completing his HTL in Jacksonville this AM he asked that people pick up some Qs.  I kindly obliged with an old time favorite.  Lets go to Harris Teeter.  When we went to leave the church just before the Harris Teeter parking lot Mrs. Potts said “Sakrete its 0530 already”.  Dang he’s right.  Let’s get back.  Mrs. Potts led the way  by saying man I’m just ready to put this damn log down.  I didn’t quote it because I feel like there were other words thrown in there as well.  Just over a mile was covered today along with 100 squats, 75 merkins and 50  WWI Situps.

Inferno at the Palm Trees

  • When: 20190920
  • QIC: Defib
  • The PAX: Repo, Mad Dog, Mañana, 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 60s and clear.

FNGs: No FNGs

Disclaimer: Given, Modify as needed, push yourself don’t hurt yourself

COP:

Straight to the Thang!

The Thang:

Ruck to “The Palm Trees”. Yes, there are many palm trees around our AO, but only one place designated as “ The Palm Trees”. We are celebrating two things today with our BC #1 Wreck It Ralph starts his HTL today! So we’re doing exercises at the Palm Trees because the palm trees remind me of Wreck It Ralph because he often makes us do exercises at these damn palm trees. And #2 today marks Tectonic’s 4th year of being an AO! Woohoo! So to celebrate that, the exercises we are doing at the Palm Trees are the exercises of their monthly fitness test: The Inferno!🔥

Burpees 10 IC, bear crawl to next tree

Bent over ruck row 10 on Q, crab walk to next tree

WWI sit-ups 10 on Q, lunge walk to next tree

Squats 10 on Q, Bear crawl to next tree

Carolina dry docks 10 on Q, crab walk to next tree

Monkey Humpers 10 IC, Lunge walk to next tree

American Hammer 10IC, Bear crawl to the next tree

Mountain climbers 10IC

Flutter Kicks 10 IC

Ruck to the end of the Trees, turn around and do the list again with 9 reps instead of 10 reps!

Ruck back to the flag

Mary: 

Flutter kicks 10 IC because I actually forgot to do them for the first round of Palm tree exercises 🤷‍♂️

Then we did a ladder of sorts with two exercises: Ruck curls and tempo squats (also termed hydraulic squats maybe. They were the IC squat where PAX go down little by little 1,2,3 and come up at 4). We did: 1 and 1, 2 and 2, 3 and 3,… all the way up to 7 curls when time was called

Numberama: 5

Namerama And Pledge: Done

Announcements:

Sign up for The drumstick run and Coach cup run.

Revenge of Stede Bonnet is October 5th  there is a 5 mile, 15 mile, and a 10 hour 😳😱

GrowRuck 17 is coming to Southern Pines NC the weekend of November 15-17, 2019. GrowRuck is an intensive weekend of F3 Leadership Development, including plenty of 1st, 2nd, and 3rdF. As F3 is an organization OF leaders, all PAX are welcome to participate.

The cost to participate in the GrowRuck Tough Challenge is $150. This includes GrowSchool, GORUCK registration, a T-Shirt, and sweet patches. Please HC (hard-commit) by registering now.

Registrations made through September 22 will require a $75 deposit which helps us secure the Cadre. The final $75 balance (or $150 full payment) will be paid at the same site and is due October 11. Registrations at full price will be taken up to the day of the event, but a T-shirt is not guaranteed due to required lead times.

Prayers and BOM : 

Prayers for Repo’s 2.0 to get better soon from the pneumonia she has.

Prayers for Sakrete’s M, She is healthy and well but the struggle of pregnancy (and dealing with Sakrete) is real

Prayers of praise for how well I’m doing after my knee surgery.

Prayers for Wreck It Ralph as he embarks on the journey this weekend that few will pursue and even fewer will complete: the GORUCK HTL . Though both physically and mentally demanding and just down right hard, it is an incredible experience. Enduring the events doesn’t sum up the difficulty he has put himself through.  The hours, days, weeks, and months of training have been endured (and possibly enjoyed) By Wreck It Ralph to prepare him for this weekend. It’s no easy feat to get to this point of preparation.  Godspeed Brother!

Our Continued prayers for Underhand, as he continues his battle with stage 4 melanoma skin cancer.

Prayers for the people of the Bahamas and those affected by Hurricane Dorian.

 

Devo:

Don’t Rush

Don’t rush your time, enjoy things how they are because things will change. Enjoy your kids at every stage of their life because they will grow.

Don’t rush what you say. Think about what you are going to say before you say it.

Moleskin:  

It’s great to be back!!!!