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Plenty of Benjamins @ Paradise City

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It was summer of 2019 and after U.T.I hit me with waves of EH’s I finally decided to come see what this F3 thing was all about. It was a hot, muggy July Monday morning at Paradise City as U.T.I and I pulled into the parking lot at around 5:25am. Soon I had a bunch of dudes calling me FNG and wasn’t sure how to take it. I felt a bit more comfortable when I learned that the “F” stood for “friendly”.

What else do I remember? This guy named Midget was running the workout and he seemed a nice enough guy. What ever happened to him, anyway? Legend has it he moved away. I thought I saw his picture on the back of a milk carton but it could have been someone else.

Fast forward 1 year (give or take a couple of days) and it was time to roll for my 1 year anniversary workout. I was humbled this morning to see some of the faces that have over the past year pushed me beyond those fitness limits we often impose on ourselves.

FNGs: Nada

EC: Pikachu, 187, Aquaman

Warm Up:

5 burpees OYO (I wanted to pack as much intensity as possible into morning so not much of a warm up

sorry not sorry)

The Workout:

Thing 1: All About The Benjamins

The goal was to get an upper body, leg and core workout while also putting some mileage on the wheels. We did the classic 4 corners and our mode of transport was via Indian Run.

Round 1 (Triceps/Shoulders, Chest) :

Corner #1 – Diamond merkins x 25, Corner #2 for dips x 25, Corner #3 for Ranger Merkins x25, Corner #4 for Derkins x25

Indian Run back to Corner #1 to start the Leg Workout

Corner #1 for jump squats x 25, Corner #2 for monkey humpers x25, Corner #3 for lunges X25, Corner #4 for Hillbilly squats X25

Indian run back to corner #1 to hit the abs

Corner #1 for Low Slow Flutter X25, Corner #2 for American Hammers x25, Corner #3 for WW2s X25, Corner #4 for LBC’s X25

Indian Run back to Corner #1

Thing #2: Quarter Pounder

Cones set up at 25 yards, 50 yards, 75 yards and 100 yards

Run to first cone (25 yards) – 25 merkins and run back to goal line

Run to 2nd cone (50 yards) and perform 50 LBC’s, then back to goal line

Run to 3rd cone (75 yards) and perform 75 mountain climbers then run back to goal line

Run to 4th cone (100 yards) and perform 100 SSH and then back to goal line

Thing #3: Railroad Trackers

Broke into 2 groups and laid railroad tracks up the hill between baseball field and soccer fields. Then mosey down the hill and over to Mary

Mary:

Mary: YHC thought it fitting to play “Thunderstuck” with the thunderstorms that had rolled through just prior to the workout. PAX could choose between holding plank or chillcut, but had to perform one merkin whenever the word “Thunder” was sung in the song.

Boxcutters X15

Homer to Marge X20

Have a Nice Day

Announcements:Mulch Spread continues – sign up for Saturday mulch spread at bass lake and also new AO tomorrow Captain Caveman (steel mace workout) at Holly Springs parking garage

T-Claps (Recognition): To those PAX that stepped in and led the rep count

Prayer: Jensen family, those struggling with mental health issues, first responders and military

 

Feeling the “Chill” In The Gloom

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5:25am and I was getting  a bit concerned that the fartsack had conquered everyone. Not a minute later when a convoy of cars pulled into the lot and the gloom was alive and well. Florence had the clown car rolling with Hardy and an FNG while Oboe and Wallaby were following in hot pursuit.  I’ve learned in my short time as an F3 Pax that planning is everything when you are Q. You must have a plan for good weather as well as rain, and you may also need to plan based on the size of the group…..but I hadn’t taken into account having an odd number of PAX show up. We had 7 and a poop-eater.

FNGs: Welcome Sprocket

Warm Up:

SSH X20, Groin squat stretch (10 second silent count), Frankenstein X15, Windmill X15

The Workout:

Thing 1: Variation of Running With 100 Reps

Mosey across the parking lot and over the bridge to just outside the behind the baseball fields for Hillbilly squats X25. Then did an Indian Run around the baseball field to the parking lot on the opposite side of the park and stopped for merkins X25, followed by a burpee indian run back over the small bridge and stopped for low slow flutter X25.  Then back on our feet for regular indian run down to the pit for overhead claps X25.

Thing 2:

Group divided into 2 for a little competition. Cones were placed at the starting line which was roughly 40 yards in front of the soccer goals. PAX formed 2 lines parallel to each other behind the starting line. 2 soccer balls were placed between the PAX and the soccer goals, roughly 20 yards from the soccer goals. Both teams of PAX got into Chill Cut position. When the “Go” signal was given, the last PAX in line jumped up and broad jumped over his teammates and dropped into Chill Cut until all PAX had cycled through. The last PAX (which was the first PAX originally at the front of the line) races to a soccer ball and goes for the score. Team that scores first gets a point. Losing team did 5 burpees OYO. The team with one less PAX had one member go twice to make it a bit more even.  8 cycles were completed with a final score of 5-3. Team 2 took the victory (Florence, Snap, Wallaby).

Thing 3:

Just enough time for 50 dips (gotta work the tri’s). Teams stayed in 2 groups. Team 1 ran backwards up the paved hill and back down the hill facing forward while Team 2 ran up the stairs and back down, then 25 dips. Then the teams swapped the stairs for the hill and did one more round before it was time to head back for Mary.

 

Mary: Boxcutters X25, Windshield Wipers X25, LBC’s X25

Announcements:

Mulching at Bass Lake again this Saturday

T-Claps (Recognition):

Florence, Snap and Wallaby for the victory

Prayer:

Those battling addiction,  those dealing with mental health issues, and first responders and their families

Indian Runs and Burpees at Paradise

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EC: Dawgpound, Emeril, Vasoline, McNugget, Dumbo
FNGs: Nope
Warm Up:

Everyone came ready and we started the workout.

The rules of the workout were set. No negative thoughts and if someone asked if you are tired the only response was “I don’t get tired!!”
The Workout:

Started in a one group Indian Run

We came to the first corner. I was so excited I forgot about the 5 Burpees. We made it up at the next corner.

Corner 1:
10 Reverse Merkins

Back into the Indian Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Indian run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Indian Run for the next lap. The first to finish had to come pick the rest of us up.

Corner 1
5 Double Merkin Burpees

Corner 2
5 Double Merkin Burpees
5 Reverse Lunges Each Leg

Corner 3
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins

Corner 4
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins
5 PGUSJ

Back into one large Scout Run for the following stops

Corner 1:
10 Reverse Merkins

Back into the Scout Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Scout run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Scout Run

Corner 1
5 Burpees

Corner 2
5 Burpees
5 Curtsy Squats

Corner 3
5 Burpees
5 Curtsy Squats
5 T Merkins

Corner 4
5 Burpees
5 Curtsy Squats
5 T Merkins
5 Squats

Mary:

Fellowship run to the corners

Corner 1:
LBC

Corner 2:
Homer to Marge

Corner 3:
Supermans

Corner 4:
Have a nice day

Announcements:

I cannot remember. Probably something about mulch and all.

T-Claps (Recognition):
Prayer:

Angry Teenage Music

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The 5 day Q Tour made its last stop at Crazy Ivan where the deck of cards told us what to do, we couldn’t quite find all the Jokers, and where heavy music was played again as promised. 5 strong men joined YHC in the underworld to move some kettlebells and kick off the holiday weekend! Before we started, Dawgpound made mention that we should field trip it upstairs to the outside of the parking deck where the air circulation was better. YHC denied that request… this is the underworld! Buford took notice of the playlist of heavy tunes very quickly and mentioned it was for angry teenagers. YHC’s response, “yeah, or angry 40 year old men…let’s get going”.

EC: YHC

FNG’s: None
Warm Up: Good mornings, Fazio Arm Circles, Hillbillies, Willy Mays Hayes, Imperial Walkers, SSH.
The Workout: The deck told us what to do.  The timer was a pax going over to the wall to do BTTW for a 20 IC self count. Exercises were AMRAP while the timer pax was gone. YHC split the deck in to 2 rounds based on time, so we spent about 18 minutes in each series.

Round 1: Spades (Swings), Clubs (Clean/Jerk), Hearts (Bell Merkins), Diamonds (Lawnmover rows) Jokers (burpees… joker only got us once this round)

Round 2: Spades (single leg deadlifts), Clubs (Figure 8), Hearts ( Boobity Boobitys), Diamonds (Halos), Jokers (Absolutions).  Once again… Joker only got us once even though YHC threw two extras in the deck. Go figure… When finished we turned over the next card…Joker

Mary: Midget Cookie Pouches x 30, Midget Live Handles x 15 each side, Curls for the Girls x 10 each arm, LSF with kettlebell x 20.
Announcements: Sign up to mulch.  Dawgpound And Emeril will be doing a Steel Mace workout in the parking deck every Tuesday starting next week.  Non official AO, but come get stronger!
T-Claps (Recognition): My ShieldLock brother Tetanus, for hitting his first 5 pack while coming to all my Q’s this week.  That’s what it’s all about brother.
Prayer: Those traveling, our nation, our leaders.  Pax in recovery and freedom for them.  YHC took us out.  Thanks too all pax who came out to support my Q’s this week. Thanks for taking the ride with me!

Fully Involved

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A pax came in a terrible mood and left feeling encouraged… maybe it was the burpees. Another pax gave blood yesterday and struggled at times but was asked several times by his brothers if he was alright. Another pax completely hauled ass up the Abyss and was met by pax willing to finish the mosey back to the flag and pick up his six when he was running low on gas. Guys finished SSH’s for the opposing team to pick up their six. Several guys including YHC grind out the workout despite aches and pains and limitations. At the end, a pax needs a kettlebell for tomorrow and like 3 pax talk about how to get him one and 1 gives him his own kettlebell out of the trunk.  All of this and more examples like them happened at Disney today…plus…we worked out.  Why did this happen? Because this is F3. Its great how a beatdown can help us help other brothers and be our best more than just physically. It was my honor as Q today to help set the stage for that.

EC: Mookie, Dawgpound, Shamwow!, Dahmer, Fanny Pack

FNG’s: Today would’ve been a good one for it
Warm Up: Good Mornings, Windmills, Chinooks, Frankenstein’s
The Workout: Split into two even teams for whole workout.  A little competition goes a long way! Teams Burpee Indian run around the soccer field in opposite directions and back to the flag. Team 2 wins! No penalty yet…mercy given during round 1.

Next, teams burpee Indian run to the large lot where the challenge is a 4 Corner stack up.  5 dirkins, run, 5 dirkins, 10 squats, run, 5 dirkins, 10 squats, 15 irkins, run, 5 dirkins, 10 squats, 15 irkins, 20 SSH IC. Team 2 wins again. Penalty is 5 burpees while winners plank hold. Not too bad..,

Mosey to the abyss. Each team on each side of the stairs. Teams send 1 pax at a time down the stairs, 5 star jumps, and back. While pax at the top complete an AMRAP exercise called by YHC. When each pax returns, exercise changes. We did two rounds of the whole team line before finishing.  Exercises were: merkins, squats, Freedom Hammers, Shoulder Taps, lunges, WW2’s, Nipplers, squats, LSF’s, Diamond Merkins, Lunges, and Freddie Mercury’s. All pax came out of the Abyss alive and Team 2 edged it out again. Penalty was 10 burpees with the winning team doing a squat hold.  Then we all did 5 burpees because even though we were two teams, we are all brothers in F3. Burpee Indian run back to the flag where there was ample picking up the six. Lots of smoked pax led to quite a broken line.  But, nevertheless, team 1 finally wins.  Shamwow! Calls 10 absolutions upon team 2.
Mary: H2M southwake style, 15 each side, 5 burpees, 15 Box Cutters, 5 Star Jumps, 15 Pickle pounders. It was a great day!
Announcements: YHC has the Q at Ivan tomorrow to finish the 5 pack Q with EC.  New AO in Garner in lieu of Detox.  Hardy will be the very first F3 ninja warrior.
T-Claps (Recognition): All the pax today… did you see above?
Prayer: FloJoe wife got a good gig, Quiver’s friend with ALS. Shamwow! Took us out.

Hey Man… You…Do You…OK?

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With RUNE in the books, YHC had pre-blasted an extremely run limited AO this morning to give the legs a rest. I even implored the runners (so many enthusiastic and great ones) in this group to go visit Run for the John if they wanted to run.  So you had your choice between 1/2 mile and 6-7 mile workouts.  YHC was determined to smoke the beach muscles of every pax who posted.

EC: Nemo, Fanny Pack, Yogurt

FNG’s: No sir.
Warm Up: SSH x 20, everything else 10 counts including Overhead Claps, Seal Claps, Good Mornings, Daisy Pickers, Moroccan Night Clubs. YHC also called for 20 merkins and 20 offset grip R/L merkins before we set off.
The Workout: Under the shelter for DORA variation. No running partner. 1 partner did 50 LBC single count, while other partner exercised.  Exercises were: 100 dirkins, 200 step-ups, and 300 dips. FloJoe and Hardy were all of a sudden sitting around like, “yeah… we’re done”. They busted this DORA out!

Next, onto rock work.  Everyone grabbed a rock and a parking space.  During this time, Yogurt, Nemo, and YHC had some back and forth about rock size, location of parking spot etc. Simple response was, “Hey man, you do you, ok??? We did a series of each pax bear crawling on their parking space, grabbing the rock and doing exercises before crawl bearing backwards only to start again. We did 3 series of each rock exercise by counts of 20,15, and 10.   Exercises were Curls for the Girls, Tricep Press, and over head press giving us 9 total round of this sequence with 3 extra sets of ab work between which included 20 counts of WW2, LSF, and Hello Dolly’s.

On to a short rock circle consisting of 20 count IC Wonderbras, 20 chest Press, 20 rut rowsIC, 20 chest Press, then finished with 20 standard merkins before Cusacking the rocks back home. Mosey in for Mary.

Mary: H2M 20 count IC, Heel Taps 20 count IC.
Announcements: Mulch… do it!
T-Claps (Recognition): Tetanus for being my shield lock brother and supporting this crazy  weeklong Q thing I’m doing.  Yogurt for usually being the oldest but destroying EVERYONE!
Prayer: Those with addictions for freedom. YHC took us out.  On to stop #4.  Thanks fellas for pushing me to be my best version of myself!

That’ll Make You Feel Alive!

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Stop #2 on my self imposed 5 day Q and EC tour.  This time, YHC hit the cozy confines of The Nest down in the heart of Fuquay-Varina with the promise of getting in some last day RUNE miles and to see some FV brothers I don’t see in the gloom so much. The Nest is an AO with quite a few features and lots of options for a solid Q.  One feature worth noting today would be road rash on the back and knees doing exercises today.  Good amount of gravel in the skin. It’s not a Possum Trot level surface, but many places at the Nest are not friendly.  This includes the grass.   Word of wisdom, don’t do burpees or merkins in the grass down by the entrance! You, like Buttermilk, May get to feel very “alive” if you do.  Not sure if it was fire ants, sand burs, or just grass thorns, but Buttermilk got some in his hands and apparently it’s not pleasant!

EC: Fanny Pack, Dovetail, Gamecock, 16 Bit, Boy George, Norm, Buttermilk.

FNG’s: Too soupy???
Warm Up: Circled up for Good Mornings, IW’s, HB,s, Frankenstein’s, Fazios, and Chinooks.  Mosey up to the street.
The Workout: With it being the last day of RUNE, YHC knew and pre- blasted there would be a fair amount of running. Ended up with about 2.5 during the workout today. Pax drew the 7 of Diamonds to get that done today.  Each corner around the perimeter of the park for each round had: 7 burpees, 14 WW2’s, 21 Jack Webb’s ( 7 merkins with 21 air presses), and 28 Shoulder Taps. Pax all did a great job of taking duty and calling counts.

Mosey to wall and partnered up. 1 partner does People’s Chair while other bear crawls to the curb and does Irkins to a 5 count, bear crawl back.  Switch. We did this on a descending count of Irkins from 5 to 1.

There was some mumblechatter and disagreements about mileage today so YHC wanted to put that to bed by calling a mosey loop in the parking lot followed by an Indian run that gave us a couple more spins around the lot. Return to the shovel flag for Mary.
Mary: Freddie Mercury’s, Plank Holds (standard and chill cut/2 rounds). Have a nice day.
Announcements: Mulch. Sign Up.
T-Claps (Recognition): Plenty of EC today!
Prayer: Finkle to finish strong on a software engineering class he’s doing.  Dovetail stepped up to take us out.  Honor to lead in a new place. Gotta get down to the FV more often.

They’re Coming From All Directions

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YHC did not sleep well last night nor is in perfect operating condition (hammy/knee). Shocker right… Truth be told, seems like most pax are banged up a bit at most times. but we keep pushing… for ourselves and each other to become a better version of ourselves each day. The bar for Paradise City is set high. It’s supposed to be high intensity with a goal of getting 3 miles. We just don’t stop for too long in the City.  YHC challenged himself with putting together this Q and also going on a 5 day Q tour this week with EC each day. Get the ice bags ready! 15 determined pax attended stop 1 at Paradise City.

EC: Dawgpound, Dumbo, Pablo, Skidmark, Pikachu, Cupid, Boy George, Fanny Pack

FNG’s: nope
Warm Up: Loop mosey around the soccer fields and tennis courts and down the ramp stopping for Good Mornings, Frankenstein’s, Imperial Walkers, Hillbillies, and Seal Claps all IC.
The Workout: YHC pre- blasted a rounding the bases theme, so that’s what we did. Home plate was bottom of the ramp… 5 burpees. First base was at the b-ball court… 10 merkins. 2nd base was at the top of the hill… 15 squats. 3rd base was by the ticket booth at the top of the ramp… 20 mountain climbers.  Back to home plate was 25 Freedom Hammers IC.  Pax travelled to each base and back home again, before going to the next base.  Pax stopped to do exercises on the way out AND on the way back in. In all, 25 burpees, 70 merkins, 75 squats, 60 mountain climbers, and 25 Freedom Hammers with just a tad under 3 miles running. Toward the end, there was some confusion among the pax as to where to wait/how to bring in the six.  This guy went this way…that guy went that way. When in doubt, circle up for some Mary exercises.  YHC knew we needed about .3 more miles. I had a plan!
Mary: LSF’s IC, Dying Cockroach IC. With all pax back, we “emptied the tank” as Yogurt calls it and ran hard up the ramp to the top.  Stopped for some H2M, then mosey back to the flag.  Finished up with some trash pickup and some Pickle Pounders.
Announcements: July 4th workout.  Womble Park. 0600. 1776 exercises with 7.4 miles.  Sign up to mulch at Bass Lake.

T-Claps(Recognition): Moped for coming a long way in a short few weeks of AO’s. That guy is coming to get it! All pax determined to finish today’s challenge.
Prayer: All those struggling with addiction.  The Jensen family…a young boy battling cancer.

Yogurt and the Steel Curtain

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Most PAX seem to put there own flare into workouts when they Q, and as I am approaching my 1 year anniversary, I have to say I enjoy inserting some competition into the workout. Nothing pushes men more than winning and earning the right to talk some good ole fashion SMACK.

FNGs: Nada

Warm Up:

Frankensteins  X10

Daisy Pickers X12

Then Mosey to the parking lot located halfway around soccer fields for:

5 burpees

SF Arm circles X10

SSH X 20

Then mosey the rest of the way around soccer fields and down to the pit.

The Workout:

THANG 1:

Partner up for a quick Dora. Completing 100 merkins, 200 dips, 300 squats while partner runs backwards up the paved hill and around the corner to the picnic tables at very top of hill, then stop and runs back down the hill.

THANG 2:

YHC had just enough time to lay out some cones and a beach frisbee for a 10 minute lightning round of ultimate frisbee. When a turnover occurred, the team that made the turnover does 1 burpee. All PAX do 10 merkins for each score.

Team Yogurt: Yogurt, Hardy, Florence, Nemo, Cupid

Team Fanny Pack: Fanny Pack, Tetanus, Vaseline, Elton, Katniss

The game started with Team Yogurt getting on the board quickly, but Team Fanny Pack answered to knot it at 1 a piece. And then Team Yogurt brought the pain. At times they showed flashes of the greatest team to ever take the field, the 79 Steelers. Flo Joe/Florence showed great command of the field and precision passing much like Bradshaw. Hardy and Cupid were running past defenders and finding ways to make plays much like Lynn Swann and John Stallworth. Team Yogurt quickly notched 5 more scores to just 1 additional score by Team Fanny Pack. The Steel curtain lead by Nemo (Mel Blount) and Yogurt (Jack Lambert) left Team Fanny Pack frustrated and winded at times. 10 minutes Ultimate Frisbee = 6-2 Team Yogurt.

NFL – 1979 – Special – World Champion Pittsburgh Steelers – A Cut ...

Mary:

With 5 minutes to go it was time to mosey back to Mary. With it being Friday YHC felt it appropriate to wrap things up with “Heartache Medication” by Jon Pardi. PAX held plank and performed a Catalina Wine Mixer whenever the word “Drink” appeared in the song. Song ended promptly at 615.

Announcements:

Volunteers to spread mulch at Bass Lake still needed. Check Slack.

T-Claps (Recognition):

Elton, Yogurt, Nemo, Fanny Pack for EC. Team Yogurt for their dominating win.

Prayer:

Military and their families and for the healing of our country through all of the recent adversities

…but I would WEAR a shirt today!

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Lots of questions from the pax as we gathered in the gloom this morning at the Teeter. “Will I need gloves?” “Will we be doing lots of bear crawls?” “Will we do a lot of ground work?” Turns out we did, so YHC was glad he told Dawgpound to keep his shirt on as he was going to attempt to do the workout shirtless. Since it was a last minute move, he joined the gloom circle with a “half shirt”…nips out and all. Pax joked that F3 Southwake needs a new style shirt order. We agreed a bare pecs shirt would be stylish with just a rectangle cutout for the upper chest area. Anyways… we were off. Mixed signal workout from pax today. Lots of mumblechatter, but also many comments from pax that said they wished they hadn’t run EC.

ECers: Pablo, Dumbo, Emeril, Dawgpound, Dahmer

FNG’s: Too humid maybe???

Warm Up: SSH, GM’s, Daisy Pickers, Sir Fazios, Imperial Walkers and 5 burpees for a late pax. Plus about a half mile warmup mosey. Ends up we got just over 2 miles in on the workout this morning.
The Workout: One long Indian run behind the stores to the dead end hill. Pax partnered up for a DORA.  100 merkins, 200 star jumps (many pax grumbled about this), 300 mountain climbers.  Running pax ran up the hill, did 3 burpees, then returned.  Think I got 18 burpees in total.

Indian run to behind jiffy lube for some rail action. Pax split in half.  Some worked on the rail for Dips x 25, irkins x 20, Dirkins x 15 while other pax did AMRAP LBC’s, LSF’s, And Freedom Hammers. Switch.  2 rounds of this.

To the great red wall we moseyed.  Again, pax split in two. Half pax did BTTW while Ground pax did 20 Shoulder Taps IC.  Switch.  Repeated except ground pax did 15 plank jacks IC.  Finished with all pax doing People’s Chair for each pax doing a 7 count to their liking.  Indian run with a final jailbreak back to the flag.
Mary: 20 Pickle pounders IC so we can all be prepared for the unexpected!
Announcements: RUNE.  Mulch. And a Disney co-Q Thursday not to be missed.
T-Claps (Recognition): The ECers continuing to go strong.  POTS always supplying the dirtiest jokes.
Prayer: Those in recovery from addiction, praise my daughter Julia is returning to form. Skidmark, his family, and the new baby.

Honored to lead men.  Thanks for being there. I get to accelerate by helping you all accelerate.  I hope I was able to do that today.