Posts

Burning Down Tatooine

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FNGs: No

EC: Pikachu, Skidmark, Cupid, Emeril, DawgPound, Gillette, YHC

  • We split up into 2 groups.  The first 3 gazelles took off fast.  The rest of us were happy with a moderate pace to grab 2-3 miles before the main event.

Commuters: Bernie, Aquaman, ShamWow, Vasoline, Lipstick

  • These guys came in from all directions this morning.  Hats off gents.  We missed many of you at COT.

Warm Up: High Knees, Butt Kickers, Carioca

The Workout:

If you frequent Slack and you happened to be online yesterday evening, you witnessed something pretty special.  You see, YHC was once the site co-Q of R4TJ – the best damn South Wake AO you can attend on a Wednesday morning, not to mention the very best running AO in our region (pre-emtively stop your crying other AOs – haters gonna hate).  Part of the responsibilities I had at R4TJ was to make sure that all of the other Wednesday “workouts” were kept in their place.  One particular “workout” wasn’t even sure if it was now or To Be Determined…  pffttt…..

YHC has been out of the game for a bit.  Call it a Covid pause.  But I’ve decided to get back in the mix with my boys and contribute to the Q-Sheet even if only for a few running AOs (see you at the #2 running workout in South Wake this Saturday BTW).  Since I was back at R4TJ, it was only right to light the warning fires to all those Undetermined Fakers.  Check out Slack…  It was awesome….  They got the message.

R4TJ Checklist

  • AO with style – check
  • class – not enough checks
  • cool names for routes – check
  • YHC – check
  • miles – we’ll check this one off after
  • BRR\marathon\life training – check
  • YHC – double check
  • still better than TBD – DETERMINED check
  • TP – check

The “New Hotness” was now in session.  An old favorite was tee’d up wth a special twist.  We would run the Little Dipper (because it looks like a 6) but today we would have mandatory pick-up-the-six.  Every turn on the route marked the need to turn and catch the 6.  It was a hot and muggy morning and many of the PAX had already put some miles in.  There was a little mublechatter questioning the direction for the route and the need for mandatory pick ups but YHC layed down the law and we were off.

There was a good togetherness this morning with the group.  Lots of pairing off and the pick-ups kept us pretty close together.  YHC held up the rear for too much of the run.  I suppose I can claim that was by design but in truth it wasnt.  DawgPound kept me moving with some words of encouragement, Emeril ran along side of me for most of the run and kept pushing me on.  These HIM are testements to F3 Goodness.

Through the run, many of the commuters returned to their homes wrapping up some considerably long runs.  Great work Men!

  • miles – CHECK

NOTE:  No planets were harmed in this running of The Little Dipper.  There was no sign of Vader.  There was a suspicious and small moon hanging in the sky… wait… that’s no moon!

Mary: Probably Playing Possum

YHC performed some common core math to count the PAX – 14 PAX!!! (pretty sure…)

Announcements:

  • Mulch project keeps on trucking  8 spots (2 hrs of your time) open for this weekend SIGN UP!!!

  • Some men are gearing up for the RDC Marathon in November – Check with Dawg, Emeril, and McNugget
  • Check out posts from Shredder, new 3rd F goodness is in the works

T-Claps (Recognition): The whole gang today for picking up the 6 (aka me).  Specific T-Claps to Dawg and Emeril for the motivation when I wanted to hit the brakes.

Prayer:  Clay’s family, Crableg’s (The FB told me it was his Birthday yesterday – cool pics from some National Park’s in recent posts – safe travels!), Our world – it’s hurting right no – love each other.

Translating your F3 Workout at Home is a Bad Idea…

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It’s Sunday again and you know what that means…For most, its a fartsack, a day of rest, or it just may be that opportunity to start your week early with some miles. Rode into Womble a little early, tailing 187 who was just ahead of me coming out of Wescott. Planted the flag and walked over to the curb to do some stretches and was quickly greeted by UTI, who had just pulled into the lot. Having seen Vasoline and Cupid getting EC on the way in, we’d surely have some good speed on the route this morning and at least 5 PAX.

Off in the distance, a red truck carrying Skidmark came rolling up Stinson and then followed by Pikachu, who had rolled in three minutes until the start time. Within that 3 minutes, we had some quality mumblechatter, including commentary on Skidmark’s collection of sneakers and some very questionable ways that F3 may or may not translate with the M’s prior to bedtime. In home AO’s just wouldn’t be a good idea, in my opinion, and if the name-or-rama included any more than 2, well then.. that would just be something else entirely…

On that note, YHC took PAX along the left side of the soccer fields and onto the back lot for the following exercises.

Warm Up: Circled up for Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazios 10 F\B, another mosey to the front side of Womble to the the baseball field parking lot for some prisoner squats X10 and a squat hold while I explained the route.

The Workout: We would keep to some nice easy pavement miles, with a few gradual hills, but nothing too exhausting. As YHC knew he had 3/4ths of the FML crew running this morning and given the speed of Vasoline, UTI, and Cupid, obviously I’d be the six. With all that speed out in front, I kept the mileage to a respectable 4.5 mi, knowing that the gazelles up front would come back several times and get about 5-6 between the route and the pickups. Route would go along the right side of the baseball fields and out to Grigsby and then Raleigh St. From there, PAX would make their way onto Jones, then Veterans. Once out of Veterans, PAX would make a sharp right up Skymont and through Rhamkatte, eventually crossing Holly Springs Road and back onto Stinson up to Womble and then back around the baseball fields. At the Stinson split, the FML crew went on to get 5ish more miles for a total of 10, while Vasoline, UTI, and Cupid pulled YHC up Stinson and around the ball fields. Great work by all in attendance this morning.

Mary: Stretches OYO
Announcements: Mulch sign-ups through July and August. Check slack for details. As announced at U-Turn yesterday, Healing Transitions could use some basic hygiene products (ie: Soap, toothpaste, toothbrushes, shampoo, shave essentials, etc..).

T-Claps (Recognition): Those getting those extra miles this morning and entire crew for picking up YHC. At one point early in the run we (me and my Garmin) were going about 8:40 for the first mile and a half, and those dudes still were a quarter mile ahead. Strong, Men…just really strong!

Prayer: UTI’s cousin’s dad, who recently passed and another relative who recently contracted Covid. Continued prayers for friends and family dealing with financial hardship and health issues. Also additional prayers to the Jensen family, who is dealing with the loss of their young son, Clay. Keep this family in your prayers this week as they go through this very difficult time.

UTI took us out.

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:

A Woman’s Dream

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YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country

Cletus It’s the Humidity that makes it feel so hot!

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EC:  Vasoline, Full House, Katniss

FNGs:  Not Today
Warm Up:  25 SSH, 15 Frankenstein’s, 15 Imperial Walkers, 15 Hillbillies
The Workout:  With a fresh set of legs, planned to get PAX 3 miles with some stops on the way.  A few too many stops, a lot of humidity, a Q suffering from too many Fartsacks, so we ended up with 2.3.

Circled the soccer fields the long way headed to the amphitheater:

Stop 1 – 2 groups, 1 group BTW, 1 Group 20 step-ups in cadence, Switch

Continued towards the baseball fields and stopped at the rock pile

Stop 2 – Pick a rock, I was a little over zealous, picking a @Breach rock and it caught up to me later 15X overhead press, 15X Curls for the girls

Around the baseball fields to the back parking lot

Stop 3 – 20X Merkins, 20X Prisoner Squats

Continue around the fields and back to the Amphitheater

Stop 1 – Same as last time but 2 sets

Back around the soccer fields and to the rock pile

Stop 2 – 15X overhead press, pass the cadence, Q was hurting but the PAX were strong, 15X curls for the girls, 2 sets

Back around the baseball fields

Stop 3 – Same as last time

Cut through the baseball fields on the way back because we wanted time for Mary

Mary: Popcorn Mary, 5X Plank up downs with holds each time, Oboe Box Cutters, Full House LBC’s, may have forgot one, and have a nice day
Announcements:  1776 Workout tomorrow, Bass lake mulch project sign up
T-Claps (Recognition):   All PAX today for starting there Friday off right!
Prayer:  Full House Took us out, prayers for those traveling this holiday, and prayers for healing with all the craziness around us.

Called It!

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Skidmark and YHC were texting the night before about what we expected number wise. RUNE had caused Running 4 the John to be a very popular option, frequently with 5+ HCs and over 15 pax. Jokingly I said we would probably only have 5 – turns out I was spot on.

No EC aside from Vasoline running over from home.

FNGs: None of those either
Warm Up:

SSH x10 IC, Daisy Pickers x10 IC, Good morning x10
The Workout:

5.71 mile loop per Garmin. Fast group this morning – no one got over 6 miles. YHC was nice and had us go clockwise so that we would get all of the hills out of the way up front.

R
Mary:

Not today
Announcements:

July 4th special offering from Skidmark – Womble at 0600. No Bass Lake mulching this weekend.
3rd F meeting Wednesday July 8th at 0530 at the Crazy Ivan parking deck.
T-Claps (Recognition):

All of the RUNE pax who put in serious work over June. Special t-claps to team Pikachu for the win!
Prayer:

Our country. Pax with injuries themselves or within their families.

All Business and a Pecker of Wood

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Last weekend of Rune.. who is gonna show up to log that mileage this morning. As I made my way to Womble, I happened upon Vasoline getting some EC heading down Holly Springs Rd. As I made it to the lot, a white truck with “Greener Pastures” blazoned across the side was conveniently parked backwards into its space. Aquaman in the house this morning!

Planted the flag and was quickly greeted by H1N1 and Vasoline coming off his EC run, Aquaman came running back from his earlier run and now a Yogurt sighting. One more car rolled in and Maybeline made it a half dozen this morning.

Warm Up: Quick lap around the lot. Circled up for Imperial Walkers X10, Hillbillies X10, Fazio X10 F\B, Frankensteins X10 (IC), Prisoner Squats X10.

The Workout: 5 mi loop- Down and up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Bass Lake, Right on Earp, Left on Raleigh, Left on Grigsby and back to the flag at Womble. Quality business-like run throughout, multiple picking up of the six by Vasoline and Yogurt. At the beginning of the run, YHC knew with this crowd this morning he’d be the six, but with a first sub-9 AGS run of the year, I’ll take it. You guys push me more than you’ll ever know, especially up those damn hills. On the way back to the flag, we even spotted a wood pecker after hearing an awful sound against an aluminum gutter. Always seem to have these random bird sightings when Aquaman posts on Sunday. Last time he posted to AGS, we saw a hawk snatch a squirrel from the ground. Solid work all the way around by PAX in attendance this morning.

Mary: Stretches OYO
Announcements: Rune Mileage- almost done, July 4th Convergence, Mulch-sign up
T-Claps (Recognition): All PAX pushing a solid pace this morning and others getting extra mileage before and after the Main Event
Prayer: Continued health for all PAX and for those facing economic hardship due to the pandemic

Aquaman took us out. Great Work, Men!

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

Happy Father’s Day…Easy Like Sunday Morning

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On any given Sunday, sometimes YHC reserves the right to switch things up from time to time. Pre-blasted a 4mi bootcamp instead of a standard 6ish mile route. Alot of PAX logging tons of Rune miles and finding that U-Turn has always been the main weekend draw, so a nice easy bootcamp to close out the week from time to time is always a good option. We did this last month to some good reviews so being that it was Father’s Day, it just made sense to offer up something special.

Rolled into the parking lot to see some cars already parked. We had the Cupidmobile, but he appeared to already be on his way based on some EC exchanges on Slack with Vasoline. Fanny Pack’s car was parked, but didn’t see him at first until he emerged from the shadows. Fresh off of some vacation, he was looking to get re-released into the wild after a significant week long hiatus from the gloom. May as well start with some EC.

YHC planted the flag and informed Fanny that I’d be good for about a mile, but had to be honest, I needed to save some energy for what was planned this morning. Informed him I’d roll with him to Rogers Street, but then would need to turn back as I had a few things to scope out. He continued on and YHC turned back to Womble, but not before seeing Vasoline and Cupid strolling at a nice pace in the opposite direction.

My original plan for this morning’s bootcamp had us doing some warm ups in the old Ivan lot and then continuing a run to Sugg Farm for some typewritters at that steel fence at the entrance. That plan quickly dissipated as I made my way back to the Womble lot as I saw an empty Hunt Community Center lot on the way back. With this area in play, we’d be sacrificing a little mileage this morning, but definitely up’ing the beatdown value of the workout.

With about 5 minutes left before go time, some additional cars came rolling in along with the PAX finishing their EC routes. Wallaby- a first timer to AGS, then Oboe. Out of no where, Bernie comes rolling in. Been a while since I’ve seen Bernie at AGS and good to see him out there this morning.

YHC greeted PAX, wished everyone a Happy Father’s Day and went right to work at 6am.

Warm Up: Brisk mosey to the back Womble lot via the left side of the soccer fields. Circled up for some SSH X25. As we finished those up, Nemo decided to join us a little late and you know what happens next… 10 Burpees OYO. Brisk jog to the center speed bump and back to the start. Good Mornings X10, Prisoner Squats X10, followed by a brisk mosey to the other side of the lot. Circled up for some Fazios X10 F\B, Seal Claps X10 IC, Overhead Claps X 10. Brisk mosey around the back corner to the other side of the island to the mid point and then back to the corner. Imperial Walkers X 10, brisk mosey to the far end for some Hillbillies X10, followed by some more prisoner Squats X10. Formed one single line and proceeded on an Indian Run to the rock pile that abuts the baseball fields.

The Workout:

Womble Baseball Lot

Everyone grab a rock, one you feel comfortable curling and extending. Asked Nemo his kids ages. 14 and 12 I believe, so advised PAX to put the rock down. Right hand on the rock, 14 Merkins, Left hand, 14 Merkins, Right hand, 12 Merkins, Left Hand, 12 Merkins. Next some Tricep Extensions X14 and then X12. Asked Fanny his kids ages and believe he said 8 and 10, so we did some curls X10 and then X8.  At that point, I think Nemo mentioned that he hoped remaining PAX had kids between the ages of 2 and 3.

Cusacked to the far end of the lot and did squats X10 and then on their six for some low slow flutter with rocks behind head. Cusacked back to the rock pile and returned the rocks. Formed a single line and called for another Indian run back to Stinson and then into the Hunt Community Center lot. Got to the flags at the entrance of the Hunt Center and did some Sumo Squat Jumps X10.

Hunt Center

8 PAX formed two lines of 4. Here’s where my earlier idea came into play. Two lines of 4 would form for some indian bear crawls that spanned the length of the lot. Line would proceed with everyone bear crawling with the guy in back double timing the pace of his crawl to make it to the front. Did a back in forth of the lot (everyone getting a turn and a Michael Phelps in between sets).

PAX were soaked and turned out to be a brilliant idea in a twisted and sadistic kind of way. Called for PAX to form a single line again, this time scout running to up Stinson, left on Rogers, and then to the upper deck parking lot behind City Hall.

Upper Deck Parking Lot

PAX lined up and at that point knew Wallaby had 3 2.0’s so asked some ages and before we knew it we did sets of standard merkins, wide grip merkins, and diamond merkins (as they were all girls and diamonds are a girls best friend). Mosey’ed to the far end of the lot and performed one more set with a mosey back to the far end. Then instructed PAX to the OBGYN Reserved parking slots for some Derkins X10 and People Chair with Overhead Claps X10 IC. Rinse Repeat X8, because well…YHC’s 2.0’s are 10 and 8.

Called for the single line again and asked for an Indian Run to the rock pile next to the Library.

Library Hill

Asked PAX to pick a rock that was somewhat flat, but something they felt comfortable curling, squating, and extending. Also asked PAX to find an accountability partner. Cusacked the rocks to the top of the traffic circle at the top of Library Hill.

PAX at the top would perform 50 Curls, 50 Extensions, 50 Squats (Total Team), while the other PAX would run down Library Hill to the pool lot and then back up to relieve their partner and finish up their half of the exercises, while their partner did the same up and back run up the hill.

The reason for the flat rock was simple.. For this next installment, PAX at top would plank hold with rock on their back, while their partner ran down Library Hill to West Elm and then back up. Switch. Rinse. Repeat.

Cusack’d rocks back to the pile but performed some extensions and curls on the way before returning.

Single Line reformed and we were off with a final Scout run back to Womble. Great push by all PAX, and only was 4 mins over schedule and 3.62mi total.

Mary: Bernie 2.0 inspired stretches in 7 and 4 counts Right over Left, Left over Right, Pigeon Stretches.

Announcements: Rune- get your miles
T-Claps (Recognition): Wallaby for his first AGS post and also realizing after the fact that AGS is a 1-hour workout, not 45min. Way to push through! All PAX posting on Father’s Day and putting some work in.
Prayer: All PAX on this special Father’s Day. Those battling health issues, families near and far.

Covid-Delayed Abe 1 Year Anniversary

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FNGs: none
Warm Up: SSH x 15, Hillbillies x 10, Imperial Walkers x 10, Fazio arm circles – 10 front, 10 back, Overhead claps x 10
The Workout: We started with a couple of the exercises I remember from my first post. Moseyed over to the pit. Bear crawl up the steps, stopping at each platform for three Murkins. Squat hold at the top for the 6. Rinse and repeat for a total of three rounds.
Next, moseyed over to the grassy hill at the back of the pit. Run up to the top, exercise, run to the bottom, exercise. Repeat. Top had 10 dips, 10 Urkins and 10 Durkins. Bottom had 10 WWIIs, 10 LBCs.
Moseyed around to the other side of the Hunt Center for a train. Pax took up plank in a parking spot. The first Pax on the end did 10 murkins and then ran down to the end of the group. The next Pax then did 10 murkins, etc. 3 rounds of this and we moved on.
Moseyed over to the rock pile for curls, chest presses and tricep extensions. Round of 15, then 10 and then 5. Returned rocks.
On our way back for Mary, we stopped at the picnic area for some more urkins, durkins and dips.
Mary: Back at the tennis courts for Mary, we did two rounds of popcorn Mary. At least two calls for burpees.
Announcements: Sign up to help spread mulch at Bass Lake. 2 hour time slots on Saturday mornings for the next few months.
T-Claps (Recognition): Special T-Claps to Yogurt for getting me out for my first post and Elton, one of our newest Pax (started last Friday), for joining and going strong!
Prayer: Martini, Pablo and Oboe for losses in their families. The nation for perseverance and wisdom.