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Boneyard Bearpees, Burpees, N’ Bear Crawls

QIC:  Mr. Clean

Date: 07/24/2020

PAX: Ascot, CANDU, Elvis Jackson, Free Candy, Hansen, Lady Scot, Rodeo, Sunburn, V-Squared

AO: Boneyard

Conditions

Humid with a chance of humidity.

COP

SSH x25 IC 1 Burpee OYO Forward Fold x10 IC 2 Burpees OYO Imperial Walkers x10 IC 3 Burpees OYO Right/Left Over x10 IC 4 Burpees OYO Willie Mays Hays x10 IC 5 Burpees OYO 5 Burpees OYO SSH x10 IC 4 Burpees OYO Forward Fold x10 IC 3Burpees OYO Willie Mays Hays x10 IC 2 Burpees OYO
Shoulder Blaster IC 1 Burpee + 5 Burpee Bus Burpees

The Thang

Mosey to bottom of hill.

Two Steps Forward & One Back with Tammy

Pax completed the 2 Steps Forward w/one Step Back while completing the Tammy Wynette routine at each LIT pole.

Wynette Exercises — Monkey Humpers(20)/Merkins(10). Pax switched at each pole.

Hilltop Bearpees

Pax completed Dips at bottom of hill on wall, moseyed to the top and completed Bearpees. 1 Dip (ascending) with 20 Bearpees (descending).

We completed approximately 4 rounds of this. Moseyed to “Apparatus Floor”. However in the interest of Covid-19 safety, Q called an audible.

4 Corners/7 of Diamonds

Bear Crawl to First — Conplete 7 Bobby Hurleys

Shuffle to Second — Complete 14 Squats

Bear Crawl to Third — Complete…..(time was called)

COT

I brought a workout in which I’ve used in the past. The “2 Steps Forward with 1 Step Back” routine is a favorite. This workout lends itself so well to a great message within the COT.

Obviously, we take steps forward only to get knocked backwards. That’s life. We must push through it. As a matter of fact, often times, the difference in a single step backward rather than double come from our attitude or perspective.

Additionally, YHC chose, specifically, to avoid unlit poles. We already face enough obstacles to knock us backwards. Why make a CONSCIOUS choice to find the darkness rather than working toward the light?

Sincerest thanks to EVERY man who came this morning including the 58 at other F3 Chattanooga AOs.

Moleskin

CANDU was there and my partner. That is all…

News

There is lots of it. Check the Slack Machine.

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    500 for the Fallen Five

    QIC:  Mr. Clean

    Date: 07/17/2020

    PAX: Doodles, Lockjaw, Oil Can, Rollback, Runner-Up, Sidekick, Sunscreen, Swingset, Swipe Right, Vaccine, White Glove

    AO: Ridgecut

    Conditions

    77 degrees. Typical humidity. Sweat Index: Comfortable.

    COP

    Sidekick did well.

    The Thang


    Fallen Five Memorial
    The following rep count is based on the age of each member of the Fallen Five.

    25 True Americans — Sgt. Carson Holmquist

    24 Carolina Dry Docks — Petty Officer 2nd Class Randall Smith

    40 Merkins — Gunnery Sgt. Tommy Sullivan

    21 Burpees –Lance Cpl. Skip Wells

    39 Mountain Climbers — Staff Sgt. David Wyatt

    The 500 for the 5

    100 SSH

    100 Swimmer Kicks

    75 Coupon Dips

    75 Bent Over Rows

    50 Bench Presses

    50 Seated Reverse Crunches

    50 Rocky Balboas on coupon

    COT

    Yesterday, five years ago on this very day, Chattanooga was rocked by an event most will never forget. A terrorist attack right here at home.

    Since we were unable to host our event, YHC wanted to make sure to dedicate the workout and the COT to the men who paid the ultimate price. More was said, but let’s just leave with this…

    Thank you: Sgt. Carson Holmquist, Petty Officer 2nd Class Randall Smith, Gunnery Sgt. Tommy Sullivan, Lance Cpl. Skip Wells, Staff Sgt. David Wyatt

    Greater love hath no man than to lay down ones life for another — John 15:13

    Moleskin

    Sidekick did the warm-up….

    Jazzy made the list…

    Completing 37.5 Rocky Balboas and 12.5 Burpees is unusual…

    There were ZERO “that’s what she said” jokes…

    News

    Dadderday/2.0 Day is CANCELLED.

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      Hey Mate! Where’s the Drive-Thru

      QIC:  Mr. Clean/Oil Can

      Date: 07/13/2020

      PAX: Band Camp, Big Al, Coldplay, Cleaver, Footloose, Gretel, Hasbro, Hotwheels, Magnum, Milkman, Ollie, Padre, Postman, Roomba, Slois Lane, U-Turn

      AO: Shot House

      Conditions

      Thick. This was mentioned at least 12 times.

      COP

      Willie Mays Hays x10 IC

      Forward Fold x10 IC

      Big Arm Circles/Reverse x10 IC

      Windmills x10 IC

      Merkins x10 IC

      The Thang

      This was a Co-Q several months in the making. It finally came to fruition! The American & Aussie Posse. Oil Can took the COP and the following potion of The Thang


      Mosey Through the Drive-Thru
      13 Burpees

      50 American Hammers

      50 Lazy Side Hops

      13 Nature Destroying Dive Bombers

      Mosey through the Drive-Thru (Lap) — Pax completed 3 rounds. Q passed to Mr. Clean

      Take Your Koala Bear to Work Day

      Pax Moseyed the straight. Koala Bear Crawled the Curve. Moseyed the Straight. Rode their Kangaroo in the next curve.

      Every Aussie Surfs

      Same as above but surfed (shuffled) the curves.

      Each lap the pax completed an exercise at each turn: 1. 25 Crocodile Chomps, 2. 25 Squats, 3. 25 Flutter Kicks, 4. 25 Plank Jacks

      COT

      One might notice this workout was themed based upon stereotypes from the countries represented.

      YHC began with a word about stature. Compared to YHC, Oil Can is small in stature. Compared to some of the Huey HIM, YHC is small in stature. Ironically, during the workout, someone pointed the ease in which Oil Can completed reps due to his “130 pound frame”.

      Perspective is an amazing thing. Today’s exercise numbers and exercises were chosen to honor Oil Can. He’s 25 (almost) and those were some of his favorites. Additionally, he comes from Melbourne. This is a city often underestimated for its cultural significance to Australia, ironic again, considering its the second most populous city. Again, perspective.

      While small in stature, Oil Can’s impact is NOT small in stature. He is a true HIM for our community.

      Shouldn’t we all take a lesson from this? A young man, from a foreign land, came here, now is a part of F3. Takes a lot of courage, Grace, and being intentional for him to do what he does.

      Can’t we also be graceful? Courageous enough to to be compassionate while holding strong to our sense honor?

      Moleskin

      Is Hixson’s mascot a dawg or something — nothing else said mattered after that statement.

      News

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        The Core of the Problem

        QIC:  Mr. Clean

        Date: 07/02/2020

        PAX: Ducktales, Geek Squad, Hasbro, Postman, Radiohead, Slois Lane, Steam Engine

        AO: The Huey

        Conditions

        72. Sweat Index: Uncomfortable.

        COP

        SSH x20 IC

        Forward Fold x 20 IC

        Low/Slow Merkin x10 IC

        SSH x10 IC

        The Thang

        Mosey to the Love Shack for the first round of Huey Core Thursday’s.
        Ascending/Descending — 24 Plank Jacks/1 Mountain Climber.

        Yeah Routine — Pax hold plank during the entirety of “Yeah” (Joe Nichols not Lil Jon). Each time he says “yeah”: Pax does a plank jack. Each time he says “she”: Pax does a mountain climber. Short Mosey to Parking Lot — Various Core Exercises (Wide Flutters, Flutters, Shake N’ Bake Merkins).

        Thunderstruck Routine — Pax hold hollow body hold for song’s entirety. Each time “thunder” is heard: Pax complete a reverse crunch. of exercises] Mosey back to Love Shack. Complete Roxanne Routine. Pax held “dolphin position” for song’s entirety and completed dolphin kicks each time “Roxanne” was said. I

        Can Feel it in the Plank Tonight Pax held plank for 4 minutes of Phil Collins’ “In the Air Tonight”

        COT

        A wise professor, fresh off 42 years of teaching, told me (and the rest of the class) on the first day the following: Teachers MUST be Prepared Persons with Prepared Plans in Prepared Rooms for UNprepared people. Obviously, that quote stuck with me as I passed it along some 10 years later. Teachers aren’t the only ones that must live this way. As men striving to lead, love, and live 3rd, we MUST be prepared for situations life throws at us.

        Moleskin

        Man, I really loved that song until today. Whelp, there’s another song I will hate after today (x3). Shipping up to Boston by Dropkick Murphys is NOT country. It is also Ducktales jam. Who the heck uses an Indian Run as a “Ten Count”?!

        News

        CONVERGENCE!! July 4th — 0700 — Gilbert Stephenson Park — Fort Oglethorpe, GA

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          Continue reading “The Core of the Problem”
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          ITS A LADDER

          QIC:  Mr. Clean

          Date: 06/25/2020

          PAX: Blue, Cable Cutter Ducktales, Hasbro, Milkman, Steam Engine

          AO: The Huey

          Conditions

          68 degrees. 372% humidity. Sweat Index: Comfortable

          COP

          1. SSH x20 IC
          2. BAC x18 IC
          3. SSH x16 IC
          4. Bent Arm Moroccan Night Club x14 IC
          5. SSH x12 IC
          6. Willie Mays Hays x10 IC
          7. SSH x10
          8. Willie Mays Hays x12 IC
          9. SSH x10 IC

          The Thang

          Ladders

          Station #1
          5 WMD’s (Wide, Merkin, Diamond)
          Bear Crawl to Station # 2

          Station #2
          5 WMD’s & 10 Squat Jumps
          Block Bear Crawl to Station #3

          Station #3
          5 WMD’s, 10 Squat Jumps, & 15 Shoulder Presses
          Run to Station #4 (with coupon)

          Station #4
          5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, & 20 Reverse Crunches
          Run to Station #1

          Rest Suicides — 60 yards in 10 yard increments 

          Round 2 / Station #1
          5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, & 25 Upright Rows
          Run to Station #2

          Round 2 / Station #2
          5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, & 30 Flutter Kicks (count right leg)
          Run to Station #3

          Round 2 / Station #3
          5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, 30 Flutter Kicks (count right leg), & 35 Curls
          Run to Station #4

          Round 2 / Station #4
          5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, 30 Flutter Kicks (count right leg), 35 Curls, & 40 Burpees

          COT

          YHC explained to the Pax that the beginning of the COT would be somewhat morbid/saddening/negative, but this was simply to guide them to something positive.

          Trying to explain death and loss of loved ones to my 4 year old is extremely hard. He tender hearted. He loves hard. YET he is still just 4 with the processing ability of any other 4 year old. It’s been difficult the last year and half with the losses YHC’s family has experienced.

          HOWEVER, if you take a drive to the cemetery, you’ll notice that dash on each headstone.
          Dates are just arbitrary numbers. Markers of a beginning and an end.
          Dashes, on the other hand, tell a story. We have a choice what story we want that dash to tell. What will you fill your dash with? Humility? Grace? Love? Compassion? Service to others?

          HIM, make your the story in YOUR dash worth telling to.

          Moleskin

          “Dude, you’re like 15 years younger than me. Dude, ITS A LADDER, you’ve said that like 10 times.” “What the heck is a suicide.”

          News

          Parliament & Shot House Launches. Talk to John Doe/Coldplay or Milkman
          BUNCHES of VQs coming down the line!!!

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          Beasts of the East

          QIC:  Mr. Clean

          Date: 06/08/2020

          PAX: Best in Show (Respect), Chavez, Dolly, Doodles, Fastlane, FNG-Lockjaw, Gaylord, Mayhem (Respect), Pebbles, Ramrod (Respect), Rollback, Snow Patrol, Swing Set, Toe Jelly,  Wuzn’t Me

          AO: Beast Ridge 

          Conditions

          Hot. 186% humidity.

          COP

          SSH x30 IC

          Shoulder Blaster

          Forward Fold

          The Thang

          At long last, YHC finally got to post (and Q) at Beast Ridge. It was quite a rewarding day to wrap up “the week”


          Two Steps Forward…One Step Back
          Mosey to 1st light pole. Instructions: Mosey 2 forward, complete 1 Merkin and 1 Squat, mosey back one, complete 2 Merkins and 2 Squats. Repeat this process until the 6th pole is reached.

          Tammy Wynette
          100 Monkey Humpers
          100 Pickle Pounders

          Noticed the fine folks of East Ridge misspelled football (futbol), so I showed the boys some football grass drills to finish things out.

          COT

          The “Two Steps Forward, One Step Back” is an oldie Goldie of sorts for me because, frankly, that’s an Oldie Goldie of life. We quite often take two forward and get knocked back one.”
          Luckily, we have a choice: keep going backwards or embrace the suck and keep moving forward.
          YHC read some names from the list in which I shared at The Reformation on Saturday of various HIM in Chattanooga who impacted me positively over the course of 3 years. YHC challenged each HIM to do the same for another.
          Lastly, to add another bit of perspective, any man with a child 3 years or older can truly see the change, both good and bad, that can occur in 3 years. Birth to a toddler….are you allowing F3 to develop at that rate?

          Moleskin

          Per consultation with Sidekick, we have 186% humidity. The Beast has slightly more saturated ground than Lion’s Den.
          Pebbles is a beast.
          Mayhem finished his Pickle Pounder/Monkey Humper set when he got home.

          News

          Parliament (Ooltewah High) in OTB/Launch Process
          Hixson AO — OTB/Research Process

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          Holy Hill, Its Been 3 Years!

          I’m QIC:  Mr. Clean

          Date: 06/06/2020

          PAX: Bumblebee, Dundee, Friar Tuck, Hambone, Mr. Met, Pound Dog, Prosciutto, Pumpkin, Snow Patrol

          AO: The Reformation

          Conditions

          Humid, Southern, June, Saturday.

          COP

          SSH x30 IC

          Shoulder Blaster

          5 Burpess OYO

          The Thang

          Pax partnered up. One ran to top of Holy Hill. Did a burpee. Partner did AMRAP until parter returned. Pax changed exercises in station when song changed. Second song changed, Pax moved to next station.
          Pain Station Routine
          Merkins

          Bent Over Rows

          Curls

          Upright Rows

          Dips

          Alternating Shoulder Taps

          Michael Phelps

          Rocky IVs

          Shoulder Press

          Big Boy Sit-ups

          Thunderstruck

          Pax completed Thunderstruck Routine. Pax held block and completed Bent Over Row each time Thunderstruck was said. Halfway through song: Incline Merkin on Block. Completed rep every time “Thunderstruck” was said.

          COT

          Robert Jean 37 Whittler — the first HIM to pass along the Gold Glove. Finds time to talk despite his schedule.

          Derek Beaty 39 Pumpkin — Brother in law. Spent a 2.5 hour car ride talking about how miserable but fun F3 was. Talked over and over about how; no matter your level, no man is EVER left behind. Guys always encourage. He’s NEVER left me behind.

          Nick LaPorta 37 Prosciutto — Just a couple a months after I began, standing in the Bojangles parking lot, for Coffeeteria, Pro looked at me and said, “dude you can Q.” He encouraged me. He motivated me to step outside my comfort zone. Forever grateful.

          Nick Spinelli 35 — A segment of “This N That”, a GoRuck Tough, 2 Fallen Fives (helped plan both), and countless shared posts.

          Drew Rimback 43 Geek Squad — Shield Lock, EHed 12/26, posted on 12//27. Helped my son catch his first fish. Countless pre-rucks/runs. Talks. Prayers.

          Austen Caine Ohms — Our history with running, The Griff (RIP), and the Lions Den is extensive you say the least.

          Steve Medlin 44 Dundee — Always have a special place in my heart for many reasons. The most of all: seeing him come back AND embrace the Gloom.

          Russ Pate 32 Angus — Nantan when I came, BUT most of all…a TRUE friend. Designed the Fallen Five patches.

          Mike Holtzhower 36 Ducktales — Shield Lock. Shared his first post together. Countless Rucks together. Countless posts together. Countless talks/check-ins. Told me “like it was” when I needed it most, it just took time for me to realize it

          Eric Collins 33 Ringwald — Let my son “drive” a Jeep for the first time after a Cam Run. Motivator. Encourager.

          Marco Lagunas Steam Engine — simply put. He’s my assistant wrestling coach. The ONLY F3 HIM to ever do that.

          Chase Wright 33 Picasso — surprised me with a Rucker, all accessories, and plate…simply to be a good friend. Shared my first CO-Q. “it was a nice little Saturday”

          Countless more men have inspired and motivated me. As I searched my memory bank, these men had incidents in the past 3 years that profoundly affected me.

          Naming these men specifically doesn’t take away from the others, but simply reminds us the effect we CAN have on others AND they never know it.

          Finally, YHC had an additional lesson for the COT, but Pound Dog changed that for me:

          He said, “yeah, I’ve not gotten all the nomenclature down yet, but I do know what HC is, and that’s what’s important, right?”

          No better way to say. We must make it mean something, myself included, in all aspects of life!

          Moleskin

          Doing one burpee seems weird — Prosciutto

          News

          3rd F — Contact John Doe or 3rd F Slack Channel

          Parliament (Ooltewah High) — Launch Process

          Hixson AO — Launch Process

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            F + 3 = Full Circle

            QIC:  Mr. Clean

            Date: 05/26/2020

            PAX: Back Pew, Care Bear, Coverup, Friar Tuck, Goose, Hobo, Pink Panther, Skitch, Sunshine, Uncle Fester

            AO: Hill City

            Conditions

            71. Hobo broke a sweat. Humid. High Humidity. Lots of moisture in the air.

            COP

            21’s (Burpee Penalty)

            Forward Fold — OYO

            Willie Mays Hays x15 IC

            Mosey to Brewhaus — Inperial Walkers for Six

            Mosey to Mt. Midoriyama

            Shoulder Blaster

            • Baby Arm Circles x20 IC
            • Reverse BAC X20 IC
            • Seal Claps x18 IC
            • Overhead Claps x18 IC
            • Moroccan Night Club x16 IC
            • Cherry Pickers x16 IC
            • Albatross x14 IC
            • 45𝆩 Hold x14 IC

            The Thang

            The Dora is designed to push each man to do half the prescribed exercise. In an effort to meet every man’s need, we completed an Accountability Dora
            Accountability Dora
            100 Merkins (Each Pax had to complete AT LEAST 50 before moving on)

            200 Squats (Each Pax had to complete AT LEAST 100 before moving on)

            300 LBC’s (Each Pax had to complete AT LEAST 150 before moving on)

            Partners ran to 1st Flag posted, completed 3 Incline Merkins, then to 2nd Flag posted, completed 3 Decline Merkins, Bear Crawl to top, and mosey to bottom.

            Mosey back to Blue Rhino.

            COT

            First, YHC called for continued recognition/awareness of Mental Health Awareness Month, especially in these trying times, and recapped the inspiration for rep counts in Friday’s Lion’s Den workout.
            Secondly, lest we forget, EVERY day is a day to honor and memorialize those who’ve paid the ultimate sacrifice for our freedom.
            Lastly, today was a day to recognize why F3 is such a “full circle”, AND such a critical part in men’s lives. On a day of Dora, Sunshine chose to be my partner….well, that fine HIM was an FNG at my Hill City VQ. Additionally, our “mountain AOQ” was also an FNG that day. Both of these men enrich lives daily.

            Moleskin

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            Filthy 400

            QIC:  Mr. Clean

            Date: 05/14/2020

            PAX: Burrito, Hambone, Recycle, Pediasure, U-Haul, Pomade, Holy Kiss, Ashley Madison, FNG-Lady Gaga, Friar Tuck, Gusher, Glamper

            AO: Smackdown

            Conditions

            A slight chill.

            COP


            21’s SSH

            Shoulder Blaster 

            • BAC

            • Reverse BAC

            • MNC

            • Cherry Pickers

            • Overhead Claps

            • Seal Claps

            • Ray Lewis

            • Front Raises

            Forward Fold

            The Thang

            This is inspired by a workout done with my football players. Modify as necessary.
            Filthy 400

            Curls X50

            Merkins X50

            Bent Over Rows X50

            Squat Jumps X50

            BBSU X50

            Tricep Extensions X50

            Monkey Humpers X50

            Shoulder Press X50

            5 Burpees. Run a Lap. (Under 2 mins) Repeat 3 more times.

            COT

            Leadership, frankly, is easy to talk about. Many people have thoughts and perspectives about the topic. People make money speaking of the topic, but often times a certain element is missing.

            Sacrifice: leadership requires sacrifice. Plain and simple. Sacrifice family time for upward mobility in career. Sacrifice upward mobility in career for more family time. Sacrifice rest to gain more of both.

            Lest we forget that is the key element in any leadership discussion. So, what are you willing to ACTUALLY sacrifice to be a great leader.

            Moleskin

            I wanted to run more, so I just did less reps — Burrito

            Are those pull-up bars? THOSE ARE PULL-UP BARS! SCOTT, SMACKDOWN HAS PULL-UP BARS — Recycle, Hambone, and Mr. Clean

            News

            Memorial Day Murph. The Hot Dame at 0700.

            (Chickamauga Dam Day Use Area)

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              Perceive, Advise, Monitor, & Adjust

              QIC:  Mr. Clean

              Date: 03/16/2020

              PAX: Burrito, Cable Cutter, Geek Squad, Hasbro, Milkman, PediaSure, Red Tees, Spackler, U-Turn

              AO: The Huey

              Conditions

              Upper 40’s. Damp. A bit chilly. Disclaimer was given. Respect each man’s personal space. Choose not to share coupons without judgement. NO exercises involving close contact with Pax will occur. PLEASE just use good discretion.

              COP

              The Thang

              YHC was reminded once again; that, his communication skills when Qing and explaining the routine still needs sharpening. Hey, John Doe, how bout that Burpee Apocalypse? It really does all make sense in my head.

              This was my take on the Moneyball special of “The 1,000.”

              Complete the exercise while climbing the the suicide ladder. For the Lion’s Den, MB has the Pax complete their reps before they get to the top. Today’s Pax completed suicides to a determined point and had to finish their reps before they got there.

              Merkins — 100
              Alternating Shoulder Taps — 100
              Dolly’s — 100
              Curls — 100
              Shoulder Press — 100
              Dips — 100
              SSH — 100
              Curls — 100
              Bent Over Rows — 200

              COT

              The workout description of this BB was easy, but I have been struggling as to how exactly to put the COT word into, well, words. So, if you read this, then please just show me some Grace. Also, if you read this, then I want to encourage you to attend the Lion’s Den on 03/27/2020 if you’re able.

              Throughout the last couple of weeks, I have received some advice from multiple sources including but not limited to F3 Pax. Some of this was solicited and some was unsolicited.

              Should we provide advice to someone, solicited or unsolicited, we must account for the response from the person to whom we provide advise. Why? Providing advice indicates care and love for the one receiving advice.
              If we genuinely care for someone, then we must prepare ourselves, certainly myself included, for the reaction to said advice. BECAUSE the reaction, unfortunately, may not be as we hope for requiring grace from adviser.
              Please apply this to YOUR life in the best way in which you know how. For me, it is opening my mind to advice I receive and understanding that people truly have good intentions while also tempering my reaction. For some, it may be the opposite.

              Fissure said it well to me recently; “let’s all just remember this is a volunteer organization with guys that have jobs, families, and responsibilities but united with a single positive goal: improving the world around us.”

              Moleskin

              John Doe. Please just send me the BB’s from Burpee Apocalypse…I don’t have to explain it

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