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Patches O’Houlihan secrets of dodgeball

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EC: UTI, Axe, 187, Full House, Cupid

ME: Axe, Crab Legs, Cupid, Da Business, Fram, Full House, Noah’s Ark, Oboe,  Redenbacher, Snap, UTI, 187 ,16-bit

FNGs: None

Warm Up: Good mornings, SSH, daisy pickers, fazio arm circles, seal claps, overhead claps, Moroccan night club, shoulder taps

The Workout: Two teams of 6 split into Indian run around Womble baseball fields, last man 5x merkins then sprint to the front.  Proceeded to tennis courts for Average Joe’s vs. Globo Gym.  Apparently Fram used to be a professional dodge ball player, who knew!  Two teams of six competed, if you were knocked out 15 merkins, second time, 10 burpees, third time 25 prisoner squats, fourth time 10 merkins, 10 star jumps, fifth time 15 wide plank merkins and 15 monkey humpers.

Mary: WWII’s, LBC’s, Freddy Mercury, American hammer, homer to marge, UTI prompted pickle pounders…apparently needed more ball work, have a nice day

Announcements: F3 picnic Saturday 11-2 Harris Lake shelter

T-Claps (Recognition): Great to see Crap Legs out today!

Prayer: Oboe, had to put down his dog yesterday, 16 years old.  Healing, strength and continued prayers for Crab Legs and Noah’s Ark, unspoken.  Health of all PAX and those training for half/marathon’s coming up.

 

Scooters??

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 FNG: None

EC: Full House


Warm Up: Indian run around soccer fields back to tennis courts.

GM – 10X

SSH- 25X

IW – 10X

FAC – 10X

The Workout:  Indian run to the back parking lot by softball fields. Find an accountability partner. Four corners: each corner had an exercise: 1. Merkins 2. Squats 3. Jump Rope 4. LBC. Start with 5 reps of each. After completing all 4 exercises, you increase the reps by 5,10, 15, 20, 25…. By the end, most PAX got to 35.

Part 2: Mosey back to the tennis courts. Scooter fun! Heard some mumbling from my pre-blast about scooters. These boys were in for some fun and a core beat down. Each PAX got on a scooter. Started with suicides of the following:

  1. Ride on your butt (legs only) 2.Super man (hands only) 3. wheel barrow (feet on board) 4. Partner pushes as you sit on scooter 5. Superman partner pushes you while you pretend to fly. The PAX had a blast using the scooters and getting a core workout at the same time.

Mary: Pass the scooter. Each PAX got in a crab sitting position with their feet on the board. We passed the scooters to the left. Don’t let your feet touch the ground. This was a great way to end. Wish we had more time to add.
Announcements: F3 picnic 11/12, lots of run options this weekend…check Slack. Many PAX training for races…good luck!
T-Claps (Recognition): The Natural celebrating his 32nd wedding anniversary!
Prayer: Lots of prayers this morning spoken and unspoken. Pigpen (new baby), Robert (Noah’s Ark’s friend), and few others I can’t remember…I’m sorry!

 

Not sure why we’re running at a Boot Camp.

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As the PAX got out of their cars I informed them that they weren’t going to need gloves for this workout.  Bit of mumble chatter related to having to only run.  Moby was ready to get back in Bluehens car.   I plan to try to grab one Q a week and work on running for the HSHM.  Today’s workout would be track focused and negative splits.

FNGs: None

EC: Pikachu, The Natural

Warm Up: SSH, Hillbillies, Good Mornings, Windmills

The Workout: Jog down to the track.  Partner up, like speed.   Go in opposite directions when you meet x25 Core Exercises in cadence.  Every lap speed up.

Mary: 5 burpees for chatter, Hillbillies, Imperial Walkers, Plank Hold x10 count per Pax while stretch calves, runners pose, pigeon

Announcements: See Slack

T-Claps (Recognition):   Dumbo’s shooting star

Prayer:  Bernie and his family

Setting Expectations – Isn’t 25 enough?

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11 PAX for what turned into serious arm work. Long 10 counts between reps, unless 187 was counting. Only hours before, I wasn’t tired, so stayed up past midnight listening to Kenny Chesney on Spotify. Considered staying up until my 4:20 am alarm time, but finally fell out around 12:30 am after settling on the workout. Was thinking about partner carries, because I had threatened to carry UTI around Cletus as an incentive for him and Breathtaker to post at Cletus. Glad that didn’t work out!

EC: 187, Yogurt

FNGs: None
Warm Up: We jumped in immediately with SSH x50. Once past 25 SSH, PAX always wonder when I will stop. Let’s just say it has to do with my 50+ #years experience. Next, bat wings 3x (10 forward, 10 backward, 20 seal claps, 20 overhead claps). Always kept arms out. PAX took turns with 10 counts between, some fast some slow. This was a challenging exercise, especially with 3x rinse and repeat. Monkey humpers 15x to start the legs.
The Workout: Mosey to wooden fencing. Derkins and squats 4x: Started with Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20. Worked on squat form by holding arms out straight, eyes on fingertips, full squat with chin up and chest out. Cha-Ching liked this one. I kept him guessing on how high we were counting. Isn’t 15 enough? Maybe, maybe not. To further set expectations, I told him the workout ended at 8 am.

Mosey to the “back stretch” behind Hunt Center. Time for the partner carry. I was odd man out, so did lunge walk initially. 187 graciously gave me his spot. PAX partner carried down and back. But, did one burpee upon switching and added another burpee for every switch. We did at least three or four up-and-backs. No one opted for the wheelbarrow modification. Dodged a Hunt Center employee dumping a large potted plant that got hit by a ping-pong ball.

Mosey to dirt parking lot near horseshoe pits. Circle up for Jack Webbs: 1 Merkin/3 overhead presses to 10 Merkins/30 overhead presses. Everyone was pleased to do more arm work!

Mary: Plank, pickle pounders, chill cut, Catalina wine things, Ranger Merkins, LBCs (with feet above knees), Freddie Mercury, probably more, have a nice day!
Announcements: Check Slack. F3 SW picnic Oct 12
T-Claps (Recognition): Oboe for HC’ing to two Cletus posts; UTI for creatively funding Breathtaker for the week >$700; Breach for signing up for Breathtaker for a SIXTH time this year.
Prayer: Bernie and wife, FedEx wife knee surgery; Pilgrim recovery

 

Get On the Philly Bus V2

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With the excitement of UTI (HIM) pushing the limit on breathtaker to raise $ and awareness for the Travis Manion Foundation and a big game for the Philadelphia Eagles playing Flanigan and BlueHen decided to dial up version 2 of Get On the Philly Bus at TigerBlood.  Version one was held prior to their Super Bowl LII championship and certainly brought some good philly mojo the hope was alive that the same would hold true and the birds could get back on track.  The BB was intentially delayed until the outcome of this game.  The Birds are back baby – Discount Double take tossed up an interception to seal the cheesehead fate with seconds left in the game! Fly Eagles Fly!

Although TigerBlood got beat out by Disney due to a mole (M4L)  coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause and in the end it looks like everyone won – additional $ for Travis Manion and Birds Victory!

FNGs: N/A

Warm Up:

Mosey over to  the parking log behind the middle school.

  • SSH X 11  (BlueHen)
  • Good Morning X 7 (Flanigan)
  • Clock Merkins (BlueHen) 1-wins this year,  3- Super bowls, 10 NFC East Championships, 11 Carson Wentz

The Workout:

Eye of the Tiger

The PAX made their way over  to the track.  While BlueHen fired up the Philly DJ stand, Flanigan directed the PAX to do 3 hot laps around the track stopping after each lap to knock out 13 merkins (in honor of Agholor catching babies).  Eye Of the Tiger was planing and the PAX needed to make their way back before the song ends or a penalty would be applied.  The PAX made it back and no penalty  was needed

E A G L E S

The PAX transitioned into an indian run over to the far side of the elementary school parking lot near the bloody wall.  Everyone partnered up for a round of E A G L E S.

E – Empty wheelbarrows. With partner empty wheelbarrow from bloody wall to middle of parking lot, switch and make their way back.  The facial expressions while crabwalking with a partner lifting the legs were classic.

A – Australian mountain climbers.  Everyone on the wall for 20 count of AMC .

G – Goofballs.  The PAX did 20 IC Goofballs.

L – LBC’s.  The PAX did 20 IC LBC’s.

E – Empty wheelbarrows.  Time for another round of partner empty wheelbarrows.  (fan favorite)

S – Star jumps. the PAX did 20 star jumps IC.

Rocky (Gonna Fly Now) Tabata

The  PAX made their way over past the tiger prints to the front of the elementary school and everyone found a spot at what of the tables.

With Gonna Fly Now playing two rounds of Tabata as follows went down.

Set 1 – box jumps & merkins

Set 2 – box jumps & derkins

Set 3 – dips & Urkins

Set 4 – squats & dips

Rinse and repeat four times.

Prior to Mary two rounds of wind sprints in the parking lot.  Partner one sprint to the greasy pole while the other partner did squats.  Rinse and repeat.

 

Mary:

The pax took turns with several rounds of ab exercises bringing as we closed things out. Plenty of sweat with minimal blood.
Announcements:

F3 Southwake picnic coming up Oct. 12.

T-Claps (Recognition):

UTI – he continues to do great work with the breathtaker and raising $ and awareness for Travis Manion Foundation.  As mentioned earlier, although TigerBlood got beat out by Disney due to a mole (M4L)  coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause!

Prayer:

Warbuck’s babysitter who has been sick.

A Tale of Two Runs..

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Here it is, Fellas… It’s late September. Temps are starting to drop in the morning. The leaves are starting to change. Holly Springs Half Marathon is 9 weeks away… Over these next 9 weeks, decisions are being made. Maybe you are not signed up yet. Maybe you are signed up, but you haven’t yet fully committed to the training, or maybe you are thinking about it, but the longest you have ever run is a 5k or 10k.  Maybe you have signed up and you are know starting to really focus on the training regiment. Whatever your situation may be, there is always a certainty in SouthWake at this critical juncture in the calendar….Accountability.

If you are on the fence about doing the 1/2 or even starting your training, my advice is to ‘just show up.’ Put your stamp on it. Sign up\Show up. Make it official. Lock it in. Put the date on the calendar. You want to know why? Here it is…. There are guys in your F3 brotherhood that want to see you complete this thing you didn’t think possible. They want to see you succeed. They want to see you hit that goal time, and in the end, they want you to experience this Holly Springs signature event together with them.

For that reason, this is the one event that is on YHC’s calendar every year since starting F3. Its on the calendar. It’s on there the day the following year’s race goes on sale, and stays there for the entire year as a constant reminder of an agreement you make with yourself. This is the time of year where mileage continues to increase, a seamless transition for those fresh off of BRR, but for those that didn’t participate in BRR, a time to focus.

Last week’s AGS run focused on the escape route out of Womble. This week’s would focus on the Bass Lake entry route from the new greenway. YHC’s pre-blast provided 3 options for this morning’s run. A 5:05am 5mi EC, a 6am 6mi Main Event Lake Run, and a Rucking option, for those with a ‘Breathtaker’ to soak in this morning’s sunrise.

YHC rolled in at 5am and was quickly greeted by LED, Fonzie, and UTI, who were ready to roll. Planted flag and gave out 2 options. The ‘escape route’ through Jones Park and Veterans or the Rhamkatte\Holly Springs\Linksland\Salem Ridge\Bass Lake Hill route. LED and Fonzie leaned toward the less hilly option. 5:05am hit and we were off.

Proceeded out of Stinson and then onto Raleigh St. as we made our way onto Jones and Veterans. YHC was the six during these 5mi as LED, Fonzie, and UTI were taking full advantage of the weather change, running at a brisk pace. Great work by all PAX picking up the six several times during the run. As we made the final push back to Womble, YHC started to see some cars cycling in to Womble.

As we made it back to the parking lot, YHC sees Master Shake rolling in.This guy is on fire this week, selecting mostly run-centric AO’s- AGS, PC, and R4TJ. Not too shabby for a guy who’s longest distance was a 5k before joining F3 a week ago.

In the near distance, the Cupid mobile sat unoccupied. Forceps next comes rolling in, followed by Nemo, who has effectively EH’d cotter, Bullwinkle, who had just pulled in. Bobby Dall, then Full House. Yep… even an Oboe appearance.

A dozen PAX, not a 1/2 dozen… A Full Dozen, who were all treated to a great run, amazing sunrise, and quality fellowship. 6am hit and we were off with the following warm up.

Warm Up: Light jog around the lot. Circle up for SSH X12, Imperial Walkers X12, Hillbillies X12, Prison Squats X12, Good Mornings X12 IC, Fazio Arms 10F\10B, Standing Frankensteins X12 IC. Squat Hold while YHC explained the route.
The Workout: Standard Half Marathon Greenway, Bass Lake (counterclockwise), Sugg Farm exit to Womble.
Mary: COT conducted before Main Event run to include LED and Fonzie, who had just finished up their 5mi earlier with YHC and UTI.
Announcements: F3 Family Cookout. UTI has BreathTaker. Encourage PAX to bid to ‘Bring the Pain to Crain’ and determine where he posts with Breathtaker this week.
T-Claps (Recognition): Cowboy and Forceps for donating and getting UTI to post as AGS. UTI for a strong 5mi EC run and follow up Ruck this morning. All PAX getting it down this morning and holding each other accountable throughout the run.
Prayer: Prayers for Shredder and his family. Continued prayers for Bernie and his family. All PAX on IR and those returning back to the gloom for continued health. YHC took us out\’in’ before the run.

A Very “Respect”able work out

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FNGs: None
Warm Up: Short jog to big lot.  SSHx20, FACx10f,10b, Sealclapsx10, overhead clapsx10, MountCx10, DaisyPx10, GMx10
The Workout:Start in pavillion with step ups each leg x10, Urkinx10, Derkinsx10, dipsx10.  Then a quick lap around the soccer field(indian style) of course. Back to pavilion for another set of what listed above.  Then a trip over to the stairs behind Hunt Center for bunny hops up the steps, with plank hold at the top. Back to the bottom for another set up bunny hops with 5 merkins at each landing.  Plank hold then around for a bear crawl up the steps with 5 merkins at each landing.  Job back to pavilion for another set of step ups, urk, derk, dips.  Mosey to rock pile and select medium to large rock.  Slide Rule decided to get a rock the size of Snap.  Straight leg deadlifts x20, GPoundx20, Squatsx20, Curlsx20.  We still had time for another round and went with BusDrivex20, WonderBrasx20, Squatsx20 and then bearcrawl pushing rock to the end.
Mary: not much time for Mary so we did LBC’sx10, H2Mx10 and American Hammerx10
Announcements:
T-Claps (Recognition):We had 8 total Pax and 4 of them were 50+(which included me for my first Q as a 50 year old)
Prayer: Shredder family, Noah Arks M, many unspoken

9 – 19 – 19

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The Q rolled into the lot with a few minutes to spare and a crowd  of 9 ready to  get after 9 – 19- 19 at TigerBlood.  Great to see some old (Da Business- RESPECT) and new faces at this AO. It  appeared that Pablo tackled EC solo.

FNGs:NA

Warm Up:

Mosey to the back of the school with some butt kickers and karaokes along the way.

Circle up for..

Good morning X 10 IC

CP X 10 IC

Windmill X 10 IC

SSH X 20 IC

FAC X 20 IC

Daniel Son X 20 on Ah kicks

The Workout:

The PAX made their way over to the soccer field behind the elementary school for some 9 – 19 – 9.  The PAX started at one side of the field and did the below exercises and sprinted to the other side for the next set.  This was repeated for 9 sets of exercises and sprints.  Still pool season so the PAXX worked on getting buffed, bronzed, and B*itch*n.

  1. 19 – Merkins – sprint across the field
  2. 19 – low slow flutter – sprint across the field
  3. 19 – wide grip merins – sprint across the field
  4. 19 – freddie mercury – sprint across the field
  5. 19 – one arm extended merkins – sprint across the field
  6. 19 – WWII – sprint across the field
  7. 19 – hand release merkins – sprint across  the field
  8. 19 – plank jacks – sprint across the field
  9. 19 – fake partner air clap merkins

 

Next up the PAX made their way over to the long parking lot and partnered up.  Partner one, in a wheelbarrow, made their way down the parking line and on the curb. Once in the middle of curb did 5 merkins in the wheelbarrow and continued down the curb and back out the other parking line.  The partners switched until each partner had covered 5 parking lot curbs and 10 parking lines.

Quickly the PAX went over to the bloody, uneven wall next to the parking lot.  One partner did BTW while the other group of partners did 20 count IC quick feet.  Switch and repeat.  Next One partner did mountain climber BTW while the other group of partners did 20 count curb jumps.  Switch and repeat.  Finally, one partner did mountain climber BTW while the other group of partners did 20 one leg curb jumps.  Switch and repeat.

For the grand finale the PAX,  in an indian run, made their way to the red Tiger/Labrador paw prints leading into the elementary school.  One partner did 10 dips on the benches out front followed by 10 urkins.  The other group of partners did bunny hop jumps on each Tiger/Labrador paw print.  Rinse and repeat twice.

Mary:

Each of the 9 PAX called out an ab exercise that they didn’t want to do and the rest of the PAX did this exercise  while they zig zagged in and out of the PAX in the circle.  Next guy up called out an ab exercise until everyone made their way around the circle.   Boat caonoe’s X 20 IC to finish things up.

Announcements:

Completion of the mulch project at Oakview. 7:30 AM on Saturday.

T-Claps (Recognition): Da Business was able to successfully complete a workout at 50 and  returning from a week in Vegas.  He did mention something was bloody while he was there.

Prayer:

Prayers lifted for Shredder’s father that recently passed.  Continued prayers for CrabLegs.

 

 

 

I Read the Article, So I Decided to Try It….

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Pre-Blast advertised a 2+ mi EC, leveraging the new greenway behind the newly developed homes along Grisby. It’s time to up the mileage being offered at AGS with HSHM just around the corner. Today’s Main Event would be a review of the Womble escape route along the 1/2 Marathon Course, were YHC would be taking PAX through Jones and Veteran’s Park, including the neighborhood that encompasses part of Monday morning’s Paradise City EC route. 3 out and 3 in….

Rolling in for EC, I see a dry UTI parked and ready to go. I stress the ‘dry,’ as what I witnessed today after the run may have been quite possible the most unbelievable display of ‘ringing out your shoes and socks. Could have filled a kiddie pool, no joke. The man works hard out there, that is for sure. EC was a nice even paced route along the new greenway. Halfway in, YHC forget to press play on his Garmin, but after everything was said and done, 2+ miles as promised. Did some light stretching as PAX started to roll in. We had DawgPound with Cowboy riding shotgun. And then a car I had never seen before….

Out of the car emerges an FNG, who had read the recent article in Holly Springs Magazine. He said, “I read the article and figured I’d try it to see what it was all about. I figured if I didn’t show up today, I may never try it and this morning was as good a day as any.” As we were getting to know the FNG a bit better, in rolls Oboe and then followed by Nemo. With a few minutes before 6, YHC delivered the disclaimer. All signed sealed and delivered were were ready to go with 25 seconds left.

6 o’clock hit and we took off with the following warm up.

Warm Up: Light job to the back of the lot. Lunges to the middle of the lot. Circle up for the following…. GM’s X10, Hillbillies X12, Imperial Walkers X10, DawgPound Mountain Climbers X10 (as re-learned at Ivan this week…YHC still did them wrong according to Dawg), Fazio Arms 10F/10B, Prison Squats X10. Squat Hold, while explaining the route.

The Workout: Womble Holly Springs 1/2 Marathon escape route, with slight Main St.\Raleigh St. detour. PAX headed out of with a left on Stinson, followed by a right on Raleigh St. Followed that all the way to Holly Springs Rd, where we headed through Jones and then onto Veterans Park. As we ventured out and into the Paradise City EC neighborhood route, PAX were seen periodically picking up the six. Did a quick loop, and DawgPound, FNG, and YHC exchanged some quality mumblechatter. During the run we learned that the FNG is an avid reader, works for the same company as Cowboy as a Technical Developer for Flu Vaccines. Additionally, we learned that his longest run prior to today was a 5k a few years back. Well today, he got his money’s worth and put in a solid effort. At the conclusion of the run, he even indicated interest in running the 1/2 as his company is a sponsor. He now has plenty of instant accountability. Whether he knew it or not, he had it the moment he stepped out of his car this morning. Strong finish at the end by PAX picking up the 6 and remaining PAX as we entered back on Stinson. DawgPound and I trailed a bit behind as we were confirming characters from Aqua Teen Hunger Force. YHC had never seen it before, but apparently since our FNG’s name is Carl, this triggered recall for Dawg specific to this cartoon. Hence, the makings of another quality name in F3-SouthWake.

Banana Seat, Princess Cut, Oboe are some of my favorite names ….but this one this morning from Dawg may be up there….Welcome- Master Shake.

As we arrived back, circled up for COT and watched in awe as a now very saturated UTI began ringing out his socks and shirt. It was a humid morning, but a solid run and can’t wait for the upcoming Fall training runs to start. Today was the first of many tours of the route as we set our focus on November’s Half.

FNGs: Master Shake
Mary: Stretches OYO as we did count off and name-o-rama
Announcements: Paradise City tomorrow 5:45 Fitness Test
T-Claps (Recognition): All PAX, especially our newest member Master Shake, showing for his first workout getting a mileage PR.
Prayer: Prayers for Shredder and his family. Additional prayers for UTI’s co-worker, Carolyn who is battling cancer. YHC took us out.

3 Years & 1 Onesie

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Solid crowd for YHC’s 3 year anniversary – clearly my warnings of no funny business did nothing to deter anyone from showing up.
After some speedy EC with Yogurt YHC donned the infamouse Pikachu onesie to make things really interesting. 0530 was here with no FNGs and we were off (our FNG showed up ~5 minutes into the workout).

EC: Pikachu, Yogurt, Skidmark, Dahmer, Aquaman, Redenbacher

FNGs: Sea Breeze

Warm Up:

Mosey to small tennis court and circle up

3x Burpees OYO
5x Burpees OYO since M4Life’s car clock needs to be fixed
SSH x 53 IC
Breakdancer x10 IC
Good Morning x10 IC
The Workout:

Stay on the tennis courts, partnering up (size matters, speed kinda matters)
Start at fence along long side of court, partner 1 does 10 partner carry fence squats, then wheel barrels the short way across the courts
Partner 2 repeats on the other side
Repeat counting down to 1 dropping by 3 each time. Can’t just do 1 so do 10 on the set of 1.

Mosey across street down hill to the well lit big hill in back
Partner 1 bear crawls to the top, does 10 derkins, crawl bears back down
Partner 2 does crab cakes until they’re back and then switch
Repeat with derkins going down 3 each time (7, 4, 10)

Mosey back across road all the way to pull up bars
Partner 1 does 10 pull ups
Partner 2 holds squat hold or helps partner if need be
Repeat with pull ups going down by 3 to 1….10 if pax can handle all that

Mosey back to tennis courts (big one this time) and line up along side line near fence.
Burpee broad jump across both courts to the other fence. Circle up for mary.
Mary:

LBC x20 IC
Plank hold for 3 minutes of fun:
1 minute of left hand up, left leg up, x10 crunches
1 minute of right hand up, right leg up, x10 crunches
1 minute of chill cut, pickle pounders, big boy pickle pounders
Announcements:

Great overview of Travis Manion Foundation by Breach and Lt. Dan.

New coffee spot for Fridays – Harvest Moon near Bass Lake Draft House/Lowe’s Food

T-Claps (Recognition):

Crab Legs for an inspirational summer
Prayer:

Crab Legs

Noah’s Ark & Michelle

Those impacted by 9/11

 

 

Always an honor and a priviledge men – thanks for making the last 3 years great. Can’t wait to see what the next 3 hold in store!