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Thanks for the Memories

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Today’s workout was made up of a lot of old memories.  When I first started F3 I only ever posted at Kenny’s Grave, back when it was just resurrected and Banana Seat was the site Q.  In those days the agility ladders were quite often present at the AO.  Eventually I ventured out and Possum Trot was my second stop.  Two things are conjured in my mind when I think of that AO, the HILL and Christmas trees.  On my first or second post at PT there was a mountain of Christmas trees in the parking lot and Dead Bolt had a workout planned that involved dragging them across the parking lot several times and all I can remember was how good it smelled.

So, with all of those things floating around my head I set out to incorporate as much of it as I could in to today’s workout.

FNGs:

Nope

Warm Up:

Lap around the tennis court and then circled up for:

Sir Fazio Arm Circles x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

Daisy Pickers x10 IC

Frankensteins x10 IC

Windmills x10 IC

Leg stretches right over left and then left over right

SSH x20 IC

The Workout:

Mosey to the base of the hill where YHC had set out two agility ladders.  The instructions were easy.  We were doing an old school Dora of 100 merkins, 200 LBCs, and 300 squats.  While partner 1 was doing the exercise partner 2 was traversing the ladder, running up the hill, doing 5 dips on the guard rail at the top, coming back down and back through the ladder and then passing the torch.  Each lap through the ladder was different:

1st – quick steps forwardd

2nd – quick in and out down the side

3rd – bunny hop

4th – bear crawl through the ladder with hands in and out

We started back at 1 when we got through 4 laps and kept going until we were done.

Once both groups were finished YHC grabbed the lone Christmas tree in the lot and dragged it to the end of the agility ladders.  An exercise was called for everyone to do while one PAX went through the ladder, grabbed and dragged the tree to the other end of the parking lot, did 10 merkins, dragged the tree back, and went through the ladder again.  When he got back he called out the next exercise while the next guy in line did the dance with the tree.

After one rotation through we mixed it up by replacing the merkins at the end with 5 burpees.  You also had to choose another mode of travel through the ladders this time and if you chose to bear crawl it you could skip the burpees (the bear crawls through the ladder was punishment enough).

Mary:

We almost didn’t have time for Mary but did manage to pull something off.  Luckily a lot of the exercises called during the Christmas tree part of the workout were core exercises so I didn’t feel too guilty.

Low slow flutter x10 IC

Box cutters x10 IC

Announcements:

There is a new monthly challenge and a corresponding Slack channel to go along with it #montlychallenge for accountability.  This month is 100 hand release merkins, 150 squats, and 200 LBCs.  These are to be done OYO or as EC.

T-Claps (Recognition):

Finkle for being the only one to choose to bear crawl through the agility ladder.

Prayer:

Scrapple and his family recovering from COVID.  Also for his knee issue which will hopefully be getting sorted out later this week as he gets off of quarantine

Sprinkler’s neck

Yosemite’s shoulder

 

Thanks guys, this was fun.  I appreciate everyone of you for coming out and starting your day with me.

 

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It’s Chest Day Broseph

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It was a cold morning right above freezing. All PAX arrived right on time…

FNGs: None
Warm Up: Short lap then SSH, Imperial Walkers, Hillbillies, Willie Mays Haze, Good Mornings, Michael Phelps
The Workout: Chest burnout with all sorts of merkins. 3 sets of 5 reps each exercise, and a short lap between if needed for a break. Diamond, Shuffle, Peter Parker, Hover, Dirkins, Explosive/Hop. Second activity was leg circuit with one PAX as the timer doing 25 squats. Others performed either single leg squat, calf raises, monkey humpers until the timer finished. Rotate exercise. Two rounds of this. Another two rounds with speed skaters, long jump, and squat jumps.
Mary: Heels to the heavens, boxcutters, Freddie Mercury, bear stands, pickle pounders, American Hammers, LBCs
Announcements: Goal tracking is active
T-Claps (Recognition): Finkle, Martini, And Norm for showing up on a cold morning. Fumunga for the virtual follow along.
Prayer: Family and Friends with COVID, Fumunga’s surgery, safety of community and country

Finish 2020 Strong

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FNGs: None

PAX: @Norm, @Florence/FloJoe, @Sprinkler, @Gamecock, @16-Bit, @Finkle
Warm Up: Took a mosey around the parking lot and at each stop sign we did warm-up exercises.  Good mornings, daisy pickers, SSH, Imperial Walkers, Sir Fazio Arm Circles
The Workout:

Since we had nice Scottish weather we did most of our workout under the pavillion.

Event 1: Goals

Gas Pumps 10 count in cadence, Outlaws 10 left 10 right, Ascending Testicles w/o derkins for a round robin 5 count at 15 degrees, 45 degrees, and full BTTW, Lounge Act in cadence 10 count, and Seal Jacks in cadence 10 count.  R/R 3 times.

Event 2: Leg Work with deck of cards. 

Hearts were squats, clubs were lunges, spades were right leg step ups, diamonds were left leg step ups.  Jokers all exercises with 10 each.

Mary: E2Ks, LBCs, reverse LBCs, American Hammers
Announcements: We each shared a personal goal for the 2021 year.
T-Claps (Recognition):
Prayer: @Scrapple and family dealing with Covid and an injury, @Sprinkler and family, our country and those dealing with sickness.

Run for the Hills

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PAX:  Finkle, Gamecock (EC), Martini

FNGs:  None

Warm Up:  Quick lap around the parking lot, SSH, Good Mornings, Arm Circles, Imperial Walkers & Hillbillies, Windmills, Daisy Pickers, Frankensteins

The Workout:  Headed to the hill at the back of the park – PAX 1 at the bottom of the hill performing LBC’s, PAX 2 at the bottom of the hill performing LBC’s, PAX 3 ran up the hill and switched places with PAX 1 who ran down the hill and then switched palces with PAX 2 who ran back up the hill . . . continued until each PAX ran up and down the hill 5 times each (just under a mile of hill work).

Headed to the shelter – 5 rounds of Erkins and Dips (started with 10 and decreased by 2 each round) with People’s Chair between rounds

Mary:  Homer to Marge x 15, x 10, x 5.  Low Slow Flutter x 15, x 10, x 5. WWII x 10.  Heel Taps x 10

Announcements:  Monthly Challenge beginning January 4

T-Claps (Recognition):  Gamecock for getting in the EC

Prayer:  Finkle’s friend with Covid, Gamecocks family with the new addition

A KG Christmas with the Griswold’s

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FNGs: none

Pax: Finkle, Norm, Hardy, 16bit, Florence/FloJo
Warm Up: Mosey around the parking lot.  In cadence Good mornings -10x, Daisy Pickers -10x, SSH – 20 count, Imperial walkers – 10x
The Workout:

Station 1:  ‘Clark Pluggins’ with bricks while saying hallelujah each time just like when Clark plugged in his lights.  Mosey over to pile of bricks everyone got 2.   Version of bat wings: overhead, sides, front, and then overhead press in cadence.  20 of each

Station 2: Christmas shopping with Russ.  Each Pax picked out a present and we did American Hammers with the present.  20 count in cadence.

Station 3: Aunt Bethany’s -“Clark are your legs on fire?”  Holding our presents we did Dan Taylors 1-4 ratio of squats/lunges all the way up to 9 squats and 36 lunges.  Followed by a round of Clark Shock Jumps – star jumps with your present.  20 count

Station 4: Saucer sled land speed record – snow disc on the hill with merkins.  We attempted to slide down the hill with our presents on snow discs while the other pax at the top of the hill had to do 40 merkins, 40 LBC’s.

Station 5: Had to pull an audible and we did plank holds with a bear crawl Indian line up from our snow discs to the shovel flag and back.  This was followed by prisoner squats, prisoner getups, and box jumps all sets of 20 while holding our presents.
Mary: While holding our presents we did reverse LBC’s, Homer to Marge, Low slow flutter, and Freddie Mercuries in cadence 15 count.
Announcements: Christmas is tomorrow.
T-Claps (Recognition):
Prayer:  Praise, 16bits mom is recovering from Covid, Finkle’s family friends Steve and Joyce struggling with Covid.  Those hurting during the holidays from sickness, death, and monetary.  Finkle led the prayer.

Typewriters are stupid

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Amazon.com : Classic manual typewriter black : Office Products

Remember typewriters?  They sucked.  So did the exercises YHC decided to do that were typewriter themed.  About half way through I realized it was a bad idea but at some point you’re pot committed so you just have to go with it.

FNGs: Nope

Warm Up:

SSH x20 IC

Penalty burpees (Norm was late) x5 OYO

Windmills x10 IC

Daisy Pickers x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

Ever since The Nest was opened YHC wanted to try something with the curved wall that is right below the pavilion.  I wanted to do some kind of exercise that traversed the wall, hit the end, and then went back.  Hence the typewriter reference.  Thought it occurs to me that one PAX was probably young enough to have no idea what a typewriter actually is. Anyway, we moseyed to the wall and lined up.

The first set was irkins.  We all lined up on the wall in irkin position and were given the instructions that we would do 5 irkins and then hand shuffle once to the right, do 4 irkins, move again, 3 irkins, etc., down to 1 and then back up to 5.  Once we hit the wall the PAX at the end let out an audible “DING” and we moved our way the other direction up the wall back to the start.

The second set was supposed to be dirkins but the Q called an audible and instead we all held the dirkin position while the PAX at the beginning of the line bear crawled to the end and resumed the position.  Again, continued to the end of the wall, dinged, and then worked our way back up.

Not being a fan of this idea but being committed we had to round it out with dips.  We did these similar to how we did the irkins where we did 5, 4, 3, 2, 1, 2, 3, 4, 5 while hand shuffling up and down the wall.   Everyone was glad when these were done.

We headed up to the pavilion and secured spots at picnic tables for some leg 11s consisting of step ups and lunges.  Two legs counted as 1 so the 10 step ups we started with was a 20 count and we did 1 lunge in cadence so we could get each leg.  YHC was glad for the PAX during this because evidently I suck at counting.

Once those were finished we did two sets of roman situps off the end of the table.  If you aren’t familiar with one of YHC’s favorite exercises, you hang off the end of the table, face first, from the waist and essentially do a reverse sit up.  We had to partner up so that one partner could hold the feet of the PAX doing the exercise.  We didn’t need any emergency dentist visits.

Once we were through with these we did half a lap around the block and then circled up for…

Mary:

American Hammers x15 IC

Pickle Pounders x10 IC

Sleeping Hillbillies x10 IC each side

LSF x10 IC

Freddie Mercury x10 IC

Announcements:

Kung POW is open on Christmas morning.  Double D and Deadbolt have your Q.  If you hate your family and want to workout instead on Christmas morning those guys will be there to make you regret your decision.

Prayer:

YHC’s mom has COVID.  So far just feels like a cold but help me pray it stays that way.

FloJo’s family departs on the 17th for his new traveling nurse gig.  They bought a new truck and a 5th wheel and will be packing up the three kids and three dogs as they head off on their adventure.  The first stop is Johns Hopkins in Maryland.  If you see him make sure you wish him well.

Finkle is having to shop for a new car for his daughter and car shopping is terrible.  Pray for his blood pressure.

 

Thank you men for allowing me to explore my curiosity this morning.  I got to try a couple things I had been wanting to do and it was fun.  Well, “fun”.  Can’t say I liked it but also can’t say I won’t do it again.  Appreciate each and every one of you.

 

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2020 South Wake Frosty CSAUP 12/5

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On a crisp December morning. Well not so crisp but it was December 20 HIM congregated at Possum Trot for the 2020 South Wake CSAUP..Ruck Style. That’s right all of us were carrying rucksacks with the appropriate weight inside. Trust me I checked. Cadre Breach was joined by Cadre Blue Hen and Cadre M4L. We kicked off the first workout at the Trot with Fonzie at the helm.

@Farva, @Dawgpound, @POTS, @Blue Hen, @M4L, @Finkle, @Bondo, @Alpine, @Flannigan,

@Fanny Pack, @Dauber, @Bingo, @Pikachu, @Latiner, @16-Bit, @Sprinkler, @LED, @Fonzie, @H1N1 and

@Breach on the Q

Possum Trot Q #1 BB (Fonzie)

25 days of Christmas

Chestnuts Roasting (Chest press with the ruck)

Hanukkah Billes ( Hillbillies)

Reindeer Rows (Rut Rohs)

Imperial Nutcrackers

Santa Squats

Taint Tinsel (Swings with the Ruck)

Merry Merkins

Abominable Snowman (LBC’s with the Ruck)

S-Hat Burpees (10)

 

After the Trot workout, we hit the pavement for our trek to Mutiny. There were 5 coupons in play 2 Firehoses, 2 Pain Sticks, and a sandbag. The load had to be shared by all so everyone took turns embracing the suck. Sprinkler decided to take a dive in the ditch and almost took himself out before we got to his Q. The pax only racked up 2 violations along the way.

Mutiny Q (Sprinkler)

Arrived to have 2 penalties. With pack 20 merkins, took the pack off for overhead press for the second penalty. Off to the parking lot. Lined up to do Irkins, Derkins and dips on the curb with crab walk and lunge walks from one side to the other for a total of 4 rounds.

Moseyed to Rockpile and claimed a partner. Partner 1 curls, bus driver, rut rows while partner 2 ran to 2nd light poles. Rinsed and repeated. Ended with 5 burpees OYO.

The Pax was given 5 mins to rehydrate, refuel and repack before getting back to the action. The pax were allowed to leave 1 coupon behind and they voted to get rid of a pain stick so we left that behind in the support vehicle. We pressed on to the next AO..The Nest. Upon arrival at the nest we grounded the coupons and the packs for the Nest Q via Finkle, there were no violations on this part of the trip.

Nest Q (Finkle)

Pax was taken down to the walls and the fence line for some Balls to the wall and people’s chair sets. On the first set we counted to 25 for Balls and seal claps to 25 till we got all the way around and then set 2 we did shoulder tap Ball and overhead claps. This continues till we got down to decreasing by a 5 count each round.

Second activity was bears and dans.  Bear crawl two parking spaces than did Lt Dan Taylors building each time up to 10 squats and 40 lunges.

 

Pax was given another 5 minutes to rehydrate and refuel, we lost H1N1, Fonzie and LED after this AO. The decision was made to leave the sandbag and a pain-stick behind for good behavior. Onward to Casino Royale. Along the way Cadre Blue Hen decided to have the pax do some Indian Runs. The back 2 guys run to the front and tuck in behind the flag bearers. During the journey he had them try to beat his timer, Flannigan with wings of glory ran ahead of the colors which resulted in a violation for the pax.  Which was assessed by him when we arrived at Casino Royale. 22 Diamond Merkins with the packs on.

Casino Royale (Fanny Pack)

BOMBS at the Casino. With a lot of the wall working and bear crawling already taken, YHC had to go to a hybrid plan C. @Dauber knowingly chose a number of reps to start with (15) and @Farva unknowingly chose B1 -Burpees rather than B2- bench presses with the ruck. 2 groups Indian run with no rucks in opposite directions. When groups meet, we did BOMBS. 15 burpees OYO, 25 Overhead Press with a ruck, 35 merkins, 25 big boy sit-ups, and about 3 minutes of squats.  Both groups got around the large track twice. YHC did call an audible and chose mercy over punishment and ended the squats about 20 seconds early. Honored to be a Holly Springs Pax and allowed to lead today with my brothers in the Quay!

Pax was given the last 5 min break of the day for hydration and fuel before stepping off for the final leg back to Possum Trot. Once we got to the railroad tracks Blue Hen decided to take the pax down the iron highway. The trek was slow going as the town of Fuquay did not place railroad ties very symmetrical to each other. We got a bit spread out due to the uneven terrain, but we got back in line for the final push up the hill and back down to the trot. We dumped our packs and coupons for the final time and headed to tennis courts to get smoked one more time by 16-Bit.

Possum Trot #2 (16 Bit)

PAX lined up on one sideline of the first tennis court to perform what I’ve named a Crab Boil. PAX crab-walked to the corresponding sideline of the next court where we performed 15 crab cakes in cadence. Resumed crab walk to the next court and did 15 crab bumpers (inverted pickle pounders). We were supposed to crab walk to the same sideline on the next court but a silver sneakers tennis tournament was starting to show up and that last court was getting occupied so our last crab walk was only to the sideline on the other side of the court we were on. When we got there we did 15 crab jacks in cadence.

The aforementioned tennis tournament stopped us from being able to rinse and repeat so we audibled to batwings which consisted of 10 of the following, forward arm circles, reverse arm circles, seal claps, and overhead claps.

We headed down the hill towards the baseball fields and circled up for Mary. We started with 20 American hammers in cadence and then went to Dr. W’s. These are one of my favorites but always cause a lot of confusion. It’s an 8 count exercise that we lost count during so I stopped after 7 or 8 of them. We finished up with an LBC circuit of regular, reverse, and side LBCs.

 

We ended in a very large COT with some great messages passed about our involvement in the community and our impact on others. We closed in prayer and got back to the front of the park for some very much needed coffee and biscuits courtesy of Forceps.

 

 

Bday Q #4 – Fab 5 Frozen Fingers

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The F3 Fab 5 formed up this morning in spite of the subfreezing temps (about 28 degrees). 3 Pax returned from a 2 mile EC and joined the 2 others who were eagerly anticipating the forthcoming workout and ready to get the blood pumping in order to combat the cold.

Once we got moving, the cold wasn’t too much of a factor. That is until we each grabbed a rock for part 2 of the workout at which point the fingers began to freeze. Thankfully no digits were lost in the process – at least not that YHC knows of.

Great work this morning men! Let’s do it one more time tomorrow at Casino Royale.  I’ll try to take it a little easy for day 5 of my birthday 5-pack Q (with EC’s) in light of the Frosty CSAUP on Sat.

FNGs: None

Warm Up:

After a quick review of the F3 mission statement (which Martini pretty much nailed), we moseyed around the parking lot and launched into some warmups…

SSH x 20 IC
Daisy Pickers x 10 IC
Frankensteins x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Squat Walkers x 10 IC

The Workout:

YHC carried yesterday’s Possum Trot theme into this workout. For Part 1 the first Pax chose a 10 rep exercise after which we ran a lap around the parking lot. Upon return, we repeated the first exercise and the 2nd Pax added another followed by another lap. R&R until all Pax chose an exercise. After 2 complete rounds (10 different exercises), we were ready for part 2.

We needed a change of scenery and a change of pace so we went to the rock pile and chose a medium-sized rock for a similar stacked exercise routine. This time we each chose a rock exercise and John Cusacked around the flagpole after each exercise. And yes, each new exercise was stacked on the one before. We made one change about halfway through and left the rocks behind in favor of a lunge walk because our fingers were freezing. (We started out doing air presses but decided we looked ridiculous and didn’t want to give F3 a bad name with those who were waiting nearby at the bus stop. Lunge walks were a better choice.)

Mary:

Included in the workout. We returned to the flagpole just in time for COT.

Announcements:

Frosty CSAUP this Sat. at 0600 – Please sign up online so organizers will have a heads up on the headcount.
Ultimate under the lights at Ting on Monday at 0530. Stay tuned for clown car options.
Christmas Party on 12/17 – see FB/Slack for details and sign up.

T-Claps (Recognition):

Martini and Fumunga put in work for EC. (Although Fumunga ditched us within the first half mile.)

Prayer:

Fumunga – job interviews
Friends, family, coworkers who have COVID

Feeling the burn at The Nest

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I’ve been traveling around the eastern time zone since we sold our house September 3rd. I was able to post in Lenoir and Statesville and saw some of their different exercises and wanted to bring that pain to Southwake.

FNGs: None but Kitty Litter had his first post in F3 SouthWake. Recently moved to Fuquay and used to post at Churham.
Warm Up:
Some Southwake standards –
– SSH 25x IC
– Imperial walkers 10x IC
– Windmills 10x IC
– Hairy Rockettes 10x IC – think Frankensteins but kick to your opposite hand like a Rockette dancer.
– SLS (Single Leg Sucks) 5 each leg – stand on one leg, bend over touch your ankles, walk hands out to plank, down to chill cut, back up to standard plank, walk hands back to ankles, stand up straight is 1. Do 5 continuous on each leg, with your “up leg” never touching the ground.
– 5 burpees
The Workout:
4 different things today. Lots of merkins, animal movements, and circles of pain.

#1 – E.M.O.M. – Every minute on the minute. At one end of the parking lot, do 5 Mountain Merkins – a mountain climber + merkin combo that prevents you from getting into too much of a rhythm. After the reps, sprint to the opposite side of parking lot and mosey/walk back for your recovery. Next minute do 6 reps before run, then 7, etc, up to 10.

#2 – Wheel of Animal Walk. Frog hop from one curb across the lot to the other. Do 10 merkins both hands on the curb (irkin). Bear crawl back, 10 merkins right hand on curb left on pavement. Duck walk across, 10 merkins both feet on curb (derkin). Crab walk back, 10 merkins left hand on curb right on pavement.

#3 – Ring of Fire. The Q set out 8 different exercise cards in a circle. I expected the arms to be smoked after 85 straight merkins, so I was nice and this was mostly leg/ab exercises. Do AMRAP for your card for 1 minute, then rotate around the circle until all PAX have done all exercises (no breaks in between). Q chose forward lunge, Homer 2 Marge, reverse lunge, standard squats, LBCs, side squats, SSH, and goofballs.

#4 – Bear Crawl Ring of Fire. Usually do this in circle but Q wanted to use the curb so we did a line of fire. Crawl the length of the curb, then all PAX plank hold while each PAX does 5 irkins (each PAX counts their own so the next PAX knows when to go). After last PAX completes, bear crawl back to the other end of the curb. All PAX hold in the up position for doing dips, while each PAX does 5 dips in cadence (count your own cadence and the other PAX respond with your count). Another bear crawl, 5 Mike Tysons each PAX, bear crawl back and 5 dips in cadence again.
Mary:
Q wanted to do Johnny Cash – it burns burns burns, the ring of fire – but we all had arms aching. So we opted to do squat hold while each PAX did these exercises
– Mountain Climbers 5x IC
– Low Slow Flutter 5x IC
Hardy asked if we could switch to planks so we did that an then:
– Plank Jacks 5x IC each
– Pickle Pounders all together 10x IC
– Freddy Mercury 25x IC
– Have a nice day!
Announcements:
– TED Talk on Slack tonight at 8pm
– ULTIMATE convergence at Ting next Monday (Mutiny / Red October will be closed)
T-Claps (Recognition):
All PAX getting some extra practice counting cadence
Prayer:
Florence/FloJo’s wife has job interview today
Gamecock has some uncertainty at his job after changes
Boy George continued safe travels

Honored to get to lead everyone. Hope you enjoyed the new stuff!

Early Voting at The Nest

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FNGs: none
Warm Up: Four corners mosey with SSH, good mornings, imperial walkers, hillbillies, willie mays haze, and Michael Phelps
The Workout: Benjamins (the name will stick of I keep doing it)! 4 rounds of 5 reps at each of the 5 light poles. PAX voted for their exercise of choice. Starjumps over burpees, merkins over carolina dry docks, monkey humpers over jump lunge, and squats over high knees.

One round of Welsh dragons to 10 (uuuhhhggg), and 2 rounds of irkins, dips, lunges. Finishing up with some bat wings in people’s chair.
Mary: heels to the heavens, american hammers, box cutters, boat canoes, side crunches, zoomers
Announcements: Toiletry drive/ruck this week, see Slack
T-Claps (Recognition): PAX participation in the Mama’s house food drive. EC: Norm, Fumunga, Buttermilk, Martini
Prayer: Fumunga’s coworker’s wife in the ICU with Covid, Dovetail’s recovery and move