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Evil Siri and a CMU

QIC:  Mrs Baker

Date: 01/25/2020

PAX: 9 Volt, Deep Dish, Clothespin, Schnitzel, Biscuit Ring, FNG – Perogi , El Chapo, Bubbles, Fast Lane, Topless, Three Skin, John Doe, Shotput

AO: The Battery

Conditions

Light Rain, cool, not terrible

COP

In Cadence: SSH 20, Forward Fold 10 count, SSH 15, Slow Squat 15, SSH 10, Willy Mays Hayes 12, SSH 10, Slow Merkin 10, SSH 15, Arm Circles 12 each way

The Thang

Group Mosey to upper parking lot and retrieve CMU. Meet up in a line on the curb near the pool. The magic number of the day is 8.
Evil Siri and a CMU
Each exercise to be completed with 8 reps then sprint across the parking lot and back to your CMU. Rest until the top of the minute and perform the next exercise called out by the timer. Enjoy the peaceful Eagles tunes

Merkin
Squat
Crunch
Military press CMU
Lunge
Freddy Mercury
Floor Press CMU
Step Up 8 per leg
Leg Lift
Decline merkin
Goblet Squat
Box cutter
Military Press CMU
Burpee
Imperial Walker
KB Swing CMU
Single leg squat with toe on CMU
Hello Dolly
Bent over row
Goblet Squat
Bird Dog
Military merkin

Break for 10 count
Sumo deadlift high pull
Leg lift
Incline Merkin
Mountain climbers
Imperial walker
Merkin
Squat
Crunch
Military Press CMU
CMU jump over
Freddy mercury
Floor Press
Step Up
Leg Lift
Decline merkin
Goblet Squat
Box Cutter
Military Press
Burpee
Imperial Walker
Incline merkin
Lunge
LBC



COT

Glad to have the company and support this morning. I have taken on a commitment to read the bible through this year. I am a Christian and have thought for a number of years that I need to read The Book for myself. I have tried a number of times but always seem to get bogged down in February and give up. I am re-committing and ask you, my brothers, to help hold me accountable and ask me about my progress as the year progresses. I have an app based plan that breaks the bible up into different sections so hopefully that helps me stay focused and on track. I recommend that each of us think bout our faith and re-commit to the things that support us in demonstrating and expressing that faith.

[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

Typical chit chat but mostly everyone got enough to get their heart rate up and shed a few clothes along the way.

News

Convergence Feb 8 so no Battery workout that Saturday morning.

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    Teamwork on a post

    QIC: Mrs. Baker

    Date: 11/02/2019

    PAX:    9Volt, Deep Dish, Clothespin, Topless, Red Tees, Sandwich, El Chapo, Shotput, Schnitzel, Pork belly

    AO: The Battery

    Conditions

    First Frost of the Season, 32 and clear.

    COP

    In a circle at the flags:

    SSH 20x
    Merkin 12x
    SSH 20x
    Squat 15x
    SSH 18x
    Arm Circles 15x each direction
    SSH 16x
    burpee 12x
    SSH 14x
    forward fold 10 count
    SSH 12x
    merkin 12x
    SSH 10x
    hamstring squat stretch 10 count
    SSH 8x
    big boy situp 12x
    SSH 20x

    The Thang

    QIC brought 6″ by 8 ft wooden fence posts to the party. PAX organize themselves 3-4 men of similar height per post .


    Teamwork on a Post
    Each team team of men spread out and practice working together with QIC calling out movements to the group.

    Lift Post from ground to chest
    Back to ground
    Ground to overhead
    Overhead to chest
    4 count squat
    post to ground
    Ground to chest
    right face and post on right shoulder

    Mosey 200 yds
    halt – 4 count squat 20x with post
    Mosey 200 yds
    halt – Overhead press 20x
    Mosey 200 yds left shoulder post
    halt – big boy situps with post
    Mosey 200 yds post overhead
    halt – merkin 20x
    Mosey 200 yds right shoulder post
    halt – floor press post 20x
    Mosey 200yds
    halt – lunge 20x
    Mosey 200 yds
    halt – squat 20x
    Mosey final 200 back to flags

    With 18 minutes remaining we circle up for the Dealers choice Mary in the frosty grass.
    Big Boy Sit-ups 10x
    box cutter 15x
    plank 1 min
    LBC 20x
    leg lifts 20x
    bicycles 20x
    Cptn Thor 15x
    Heal Touches 20x
    Big Boy Situps 15x
    Dead Bug 15x

    COT

    Teamwork is a key component of a successful life. Men often end up working alone and miss out on a lot of benefits of working in a team. Carrying and lifting the post was pretty easy today. It’s good for us to have a reminder that work and life are easier together. Maybe next time we will have some much heavier posts and challenge ourselves even more. Keep up the good work and remember that we are to “Leave No Man Behind, but Leave No Man Where You Found Him.”
    CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
    BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

    Moleskin

    Chilly Morning and Teamwork makes for concentration and light chatter. Our various heights, weaknesses and strengths brought some challenges and kept us on our toes. Great effort so Bigger Logs are on tap for next time.

    News

    F3 Chattanooga One Year Anniversary Convergence at BX (Brainerd Baptist) on 11/16
    F3 Cleveland One Year Anniversary 11/23 at the Battery. Abscess from Knoxville on Q

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      Rolling Ladder @ The Battery

      QIC: Mrs. Baker

      Date: 09/10/2019

      PAX: 9 Volt, Clothespin, El Chapo, Deep Dish,  FNG-Sandwich

      AO: The Battery

      Conditions

      Nice, and humid

      COP

      Mosey about 400 yds, pause and circle up for forward fold, slow merkins 10x, squat hold, arm circles, 10x forward and barckward, mosey another 400 yds, slow squat 15x, hamstring stretch, Willy Mayes Hayes 16x
      Jailbreak run back 1/2 mile to the starting point

      The Thang

      Ladder of Strain and Pain going eastbound on the Greenway

      10 Merkins / 1 squat at the first lightpost, bearcrawl to second lightpost
      9 Merkins / 2 squat at the second light post, bearcrawl to the third light post
      continue until 1 Merkin / 10 squats

      Run back to first Lightpost

      10 burpees / 1 lunge, jog to next lightpost
      9 burpees / 2 lunges, jog to next lightpost
      continue until 1 burpee, 10 lunges

      Run back to first lightpost

      10 sit-ups / 1 merkin, mosey to next lightpost
      9 sit-ups / 2 merkin, mosey to next lightpost
      continue until time expired @ 3 situps/7merkins

      Run back to the flags

      COT

      Overall we are here with a purpose. Let’s keep our eyes on the ball and reach out to those Brothers and people around us that need a word of encouragement or more.

      Welcome to Sandwich, who is from Turkey and has been in Cleveland for 3 years. Good work El Chapo for bringing him in.

      CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
      BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

      Moleskin

      Quiet Group but sweat and encouragement were plentiful for our FNG and each other.

      News

      No group activities planned, Clothespin on Q Saturday, Keep bringing the FNG and encouraging the MIA.

      Recent Backblasts

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        IronPax week 3 at The Battery

        QIC: Mrs. Baker

        Date: 09/21/2019

        PAX: Vila, Clothespin, Sandwich, Mustang, Topless, Deep Dish, Schnitzel, Mayhem, DNF, Anny

        AO: The Battery

        Conditions

        Still no rain, but plenty of humidity

        COP

        Short mosey then: 12 count: forward fold, yoga merkins, slow squats, arm circles, slow merkins, hamstring stretch

        The Thang

        We have a  group assignment and a number of new faces from other AO. Standard 8″CMU dispensed from the truck and transitioned to the playground.

        Iron Pax week 3
        43 minute AMRAP with standard 8″ CMU

        10 pullups
        15 burpee coupon jump over
        20 coupon curls
        25 coupon squat thrusters
        30 Gas Pumps (reverse crunches)

        This one was a tough one. Every PAX got plenty and the 43 minutes with countdown timer and Red Hot Chili Peppers was only a minor distraction from the building fatigue and pain.

        COT

        Sometimes the EH and Leave no man where you found him ethos applies to the Q. I was not particularly enthusiastic about this IronPax workout, but having the group show up and count on me, pushed me to grow and do more than I expected.  Sometimes just showing up for each other is enough.  Sometimes we need more encouragement.  Either way keep it up.

        CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
        BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

        Moleskin

        We are glad to have some HIM from Hacksaw join us up North. A fine time was had by all. And this one will remind of for days to come.

        News

        Normal schedule workouts and drop in Fellowships will continue.  Keep turning up.

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          Southern Rock and The Clock

          QIC: Mrs Baker

          Date: 08/24/2019

          PAX: Bubbles, Schnitzel, Mustang, Fastlane, Rug Doctor

          AO: The Battery

          Conditions

          Damp Fantastic

          COP

          Mosey out the Greenway to the east and stop at approximately 500 yd intervals:

          Stop for SSH, Slow Squats, Forward fold, Yoga Merkins 15 count of each at the first stop.
          2nd Stop in the mosey: 15 count of; SSH, Arm circles, seal claps, leg over forward fold L/R, continue mosey to upper parking lot by the pool.

          The Thang

          With Lynard Skynard soundtrack in the background and the mobile app keeping us honest:
          1 Minute to complete the required exercise 10x, sprint across the parking lot and back
          Diamond Merkin
          Squat
          Burpee
          Big Boy Sit-up
          Military Merkin
          Squat Jump
          Burpee
          Bicycle crunches
          Merkin
          Squat
          Pause the timer for a group mosey around the parking lot for recovery
          Burpee
          Big Boy Sit-up
          Wide Merkin
          Squat Jump
          Imperial Walker
          Burpee
          Lunge
          Squat
          Burpee
          Imperial Walker
          Pause the Timer for a group mosey around the parking lot for recovery
          Reverse Lunge
          Crunches
          Calf raises
          Shoulder touches
          Merkin
          Pickle pointer
          Calf raises
          Crunches
          Lunge
          Burpee

          COT

          Mrs Baker:  I have been reading and studying about Faith with respect to the details behind my Christian belief. In the book I have been reading the Author, Michael Guillen, talks about our Emotional Intelligence; EQ., IQ, and something he calls SQ, Spiritual Intelligence.  We can see the world through each of these lenses, but it’s important to have balance between them for a full life. We need to not only look at the world intellectually with logic, but also use our emotions and consider the spiritual implications of our actions. It’s easy to stay in the physical and Intellectual side of life, but for a full multi-color view we need all three. He says that a person with a single lens is a cyclops and misses the deep nuances of the world. So let’s strive not to be cyclopes.
          CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
          BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

          Moleskin

          We had a solid workout and noticed the conspicuous absence of several brothers. Mostly we were quite in contemplation and sweat.

          News

          Upcoming Convergence on Labor Day at Beast Ridge
          Upcoming Chattanooga Mud Run 9/8, plenty of teams available to join in
          Wednesday AM workout at the Battery will shift to Tuesdays 0530 starting in September
          Hacksaw is taking off and now starting a Wednesday and Friday workout schedule. Jump in down there, it’s not far and a great group.

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            Four Corners on the Clock

            QIC: Co-Q (Mrs. Baker and Mustang)

            Date: 08/03/2019

            PAX: Deep Dish, Rug Dr, FNG-Pumbaa, Abscess, Topless, Wuzn’t Me, 9 Volt, Fast Lane, Lazy Boy, Schnitzel, Sidewinder, ClothesPin

            AO: The Battery

            Conditions

            Pleasant and Humid

            COP

            400m Mosey
            SSH
            Arm Circle Front, Reverse, Seal Claps – 20 count
            Slow squat
            Slow Merkin

            The Thang

            Pax mosey to the lower parking lot near the softball fields and count off into 4 groups

            Four Corners on the Clock

            Each group starts 1 minute of the note card prescribed exercise on the tone and complete as many reps as possible in 1 minute. At the end of the minute all groups rotate clockwise to the next station on a 30 second timer. Continue until all groups have done all four corners four times. Countdown timer keeps time from the speaker on the center of the parking lot

            First Corner Merkins – Group 1
            round 1 – diamond Merkin
            round 2 – military merkin
            round 3 – decline or pike merkin
            round 4 – wide Merkin

            Second Corner Lunges – Group 2
            round 1 – lunges
            round 2 – reverse lunges
            round 3 – jumping lunges
            round 4 – Jumping squats

            Third Corner Abs – Group 3
            round 1 – Big Boy Sit-ups
            round 2 – Plank
            round 3 – Crunches
            round 4 – Flutter Kicks

            Fourth corner Strength – Group 3
            (With 40 or 50 lb sandbags)
            round 1 – ground to overhead
            round 2 – military press
            round 3 – trisep press or bench press
            round 4 – curls

            After the 4th round, PAX go on a 1200 yd mosey and come back to the Parking Lot for 2 more rounds

            First Corner Merkins – Group 1
            round 2 – military merkin
            round 4 – wide Merkin

            Second Corner Lunges – Group 2
            round 1 – lunges
            round 2 – reverse lunges

            Third Corner Abs – Group 3
            round 1 – Big Boy Sit-ups
            round 2 – Plank

            Fourth corner Strength – Group 3
            (With 40 or 50 lb sandbags)
            round 1 – ground to overhead
            round 2 – military press

            PAX collect the sandbags and note cards and Mosey back the flags for COT

            COT

            Mrs Baker reflected on parenting and the impending departure of Mustang to the Navy. Parenting is challenging and not for the feint of heart, but like the Public Service announcement says, the most important part is to stay in the game. We are all challenged by the job, have some mistakes and victories, but children, like us are in God’s hands and have a unique purpose. We can have faith that if we trust Him and point to him he will take care of the big things.

            CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
            BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

            Moleskin

            PAX were working and sweating with various mumble chatter around but nothing stood out particularly. FNG – Bloomin Onion / Pumba named and welcomed to the group. 

            News

            Deep Dish on Q Wednesday
            Welcome to our Brothers joining in from Knoxville
            Plan on a re-test of the PFT in September after the Schenic City Mud Run
            T-Shirt Order is set-up so expect a posting on Slack with details.
            Coffeeteria at Aubrey’s for Walker Valley softball fundraiser

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              The Battery – Moving some heavy bags

              QIC: Mrs. Baker

              Date: 06/19/2019

              PAX: Sidewinder, Deep Dish, Rehab, Clothespin, 9 Volt, Fastlane, Wuzn’t Me 

              AO: The Battery

              Conditions

              70 deg F with a very light but increasing mist. Opened up as we packed up the flags. Perfect Battery weather

              COP in the skate park

              10x Good Morning Squat in cadence, 10x Don Quixote in cadence, 10 Yoga pushups OYO, 10 / side leg swings, 8 count forward fold, 8 count left leg over fold, 8 count right leg over fold

              The Thang

              In the skate park in a loose oval

              Moving some sand bags
              Strength focus: 3 rounds, not for time

              10 per leg weighted lunge with 50# sandbag

              18 / side single leg elevated pickle pointers

              Conditioning focus: 5 rounds with “Evil Siri” keeping the time and easy listening Santana in the background

              minute 1: 50# sandbag clean and press to overhead, max reps

              minute 2: squat thrusts, max reps

              minute 3: sandbag carry for distance

              minute 4: rest

              Bonus: Merkin roundup, 10x diamond, 12x military, 14x decline, 16x freestyle

              Mary: 10 count leg lift, 20 count heel touches, 16 count LBC, 16 count Capt’n Thor 

              COT

              CIRCLE OF TRUST: 8 men getting better together. Proud to be a part of it.
              BALL OF MAN: Complete

              Moleskin

              In true Battery fashion we were fully wet from the warm-up on. Several comments about the easy listening Santana compilation including a random Nickleback duet. I may have to spend more time on the playlist.

              News

              Upcoming Convergence at Beast Ridge July 4 at 0700. 

              Fridays at Hacksaw are really taking off. The Count is continuing his World tour on Friday.

              Deep Dish has the Q next Saturday

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                Run with Pyramids

                QIC: Mrs. Baker

                Date: 06/01/2019

                PAX: 9 Volt, Sidewinder, Deep Dish, Snooze Button, Rug Doctor, Mustang, Fastlane

                AO: The Battery

                Conditions

                So Nice. Sunny and summer like.

                COP

                Short 400 yd mosey and leg focused stretching and warmup.

                10x very slow squats, 10 count forward fold, OYO deep squat stretch, 10x Abe Vigoda, 10x Willie Mayes Hayes

                The Thang

                Run / Pyramid

                OYO 10 merkins/1 squat, 9 merkins/2 squats, 8 merkins/3 squats… 1 merkin /10 squats

                Group Run 1 mile out and back with fastest man picking up each PAX on return

                OYO: 10 burpees/1 lunge, 9 burpees/2 lunges, 8 burpees/3 lunges, 6 burpees/5 lunges, 4 burpees/7 lunges, 2 burpees/9 lunges, 1 burpee/10 lunges

                Group Run 3/4 mile out and back with fastest man picking up each in turn on return

                OYO: 0 situps/1 merkin, 9 sit-ups/2 merkins, 8 sit-ups/3 merkins… 1 sit-up/10 merkins

                run 3/4 mile

                OYO: 10 squats/ 1 SSH, 9 squats/2 SSH… 1 squat/10 SSH

                run 1/2 mile

                OYO: 10 merkins / 1 lunge, 9 merkins/2 lunges, 8 merkins/3 lunges… 1 merkin/10 lunges

                More was available, but the hour expired and everyone agreed we had plenty.

                COT

                QIC was generally spent, but commented on his Thankfulness for the HIM of The Battery for the ongoing encouragement and support. F3 has turned out to be a highlight of my week and that is attributed to each of you. Thanks Men.

                Moleskin

                PAX were generally quiet, but several comments and a pause for the cause related to a Friday hot wing buffet and apple pie ala mode.

                News

                Mustang swore into the US Navy this week and currently has a March 2020 shipping date to Basic.  He is signed up for Nuclear Propulsion and everyone congratulated him on his path.

                PAX were encouraged to support Hacksaw on Friday and continue EH our 1-3 time Posters to get them back in the fold.  Rug Dr plans to post a spreadsheet with missing PAX so we can EH the men we brought in.

                Also keep up the Wednesday and Saturday posting through the summer.

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                  The Battery – “Murph” Prep session (05/04)

                  QIC: Mrs. Baker

                  Date: 05/04/2019

                  PAX: Deep Dish, Snooze Button, Bubbles, Transplant, Peanuts, Jabooti, Wuzn’t Me, Rug Doctor, Fastlane, Threeskin

                  AO: The Battery

                  Conditions

                  [Nice; daylight, no precipitation, a little humid

                  COP

                  Don Quixote 15x, SSH 15x, Forward Arm circles 15x, Reverse Arm circles 15x, SSH 15x, seal claps 12x Yoga pushups 5 OYO, mosey to the playground

                  The Thang

                  “Murph” Prep session

                  Count of into 4 groups

                  First group starts with @400 yd run

                  Second group starts with 10 pull-ups, (3 strengths of bands and ring available to modify if needed)

                  Third group starts with 20 push-ups

                  Fourth group starts with 30 squats.

                  All groups start at the same time and each group completes the required number of exercises in the set and rotates to the next set when the runners return. 

                  Rinse and repeat for 4 rounds

                  Walk back to the flags for Mary and recovery

                  7 minutes of Mary with big boy sit-ups, Freddy Mercury, Hello Dolly, Heels to the Heavens, leg lifts

                  COT

                  Basic truth we are learning in our family recently is that God has a proper time of everything and our desire for something doesn’t change His timeline.  It’s not a particularly deep truth, but it has been a good reminder for me this week not to rush things , go with the program and trust the process.

                  CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.


                  BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

                  Moleskin

                  [The rubber area near the playground is a nice area for sit-ups and ground contact exercises, there is a trail out of the back of the playground that goes to the swimming pool parking lot, 

                  News

                  Memorial Day Murph Convergence at the Dame

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                    Evil Siri at the Battery

                    QIC: Mrs. Baker
                    Date: 04/06/2019
                    PAX: Sidewinder, Deep Dish, Schnitzel, 9 Volt, Mustang, WuzntMe, Bubbles, Fast Lane
                    AO: The Battery

                    Conditions

                    Balmy 51 and humid

                    COP

                    The PAX took a rolling warm up mosey with stops every 90 sec or so with loosening up moves:

                    Don Quixote x 12

                    slow squats x 10

                    Imperial Walker x 12

                    Arm circles, both directions x 12

                    Hillbilly high kicks x 12

                    final destination near the pool at the upper parking lot

                    The Thang


                    30 Minute EMOM of 50 yard sprint + the following in succession

                    with deadpan disembodied electronic voice calling countdown and Red Hot Chili Peppers in the background

                    5 sets of 5 Burpees

                    4 sets of 10 lunges

                    5 sets of 12 Merkins

                    4 sets of 15 squats

                    2 sets of 5 burpees

                    4 sets of 12 crunches

                    2 sets of 10 Merkins

                    2 sets of 10 calf raises on the curb

                    2 final sets of 4 x burpees

                    Mosey down the hill with all the laundry stripped off during the workout

                    MoM

                    Freddy Mercury x 12

                    Superman / Hollow Rock x 8

                    Heals to heaven x 10

                    Reverse Pickle Pounders x 12

                    LBC x 12

                    Airborne alternating toe touches ( I remember the action not the name)

                    Plank to Failure

                    COT

                    Just finished Freed to Lead and the Locking Shields concept kept coming up during the week. A friend tweeted ” No war was ever won by one soldier” This is very true and is also well described in Ecclesiastes 4 :

                    Again I looked and saw all the oppression that was taking place under the sun:

                    I saw the tears of the oppressed—
                        and they have no comforter;
                    power was on the side of their oppressors—
                        and they have no comforter.
                    2 And I declared that the dead,
                        who had already died,
                    are happier than the living,
                        who are still alive.
                    3 But better than both
                        is the one who has never been born,
                    who has not seen the evil
                        that is done under the sun.

                    4 And I saw that all toil and all achievement spring from one person’s envy of another. This too is meaningless, a chasing after the wind.

                    5 Fools fold their hands
                        and ruin themselves.
                    6 Better one handful with tranquillity
                        than two handfuls with toil
                        and chasing after the wind.

                    7 Again I saw something meaningless under the sun:

                    8 There was a man all alone;
                        he had neither son nor brother.
                    There was no end to his toil,
                        yet his eyes were not content with his wealth.
                    “For whom am I toiling,” he asked,
                        “and why am I depriving myself of enjoyment?”
                    This too is meaningless—
                        a miserable business!

                    9 Two are better than one,
                        because they have a good return for their labor:
                    10 If either of them falls down,
                        one can help the other up.
                    But pity anyone who falls
                        and has no one to help them up.

                    So the world continues to be a challenging place and as we are all here and part of something bigger than ourselves, lets make sure and support our brothers and be willing both to help a brother and “pick him up when he falls” but most importantly be sure and ask for help from each other when we are at risk of falling or just need a brother beside us.

                    Moleskin

                    We had a slightly smaller turnout than recent weeks, so reminder to the PAX to stay with our brothers and provide friendly support and accountability where appropriate. Several people with medical issues, hopefully just associated with the spring pollen season. The workout seemed to keep the PAX relatively quite and on a slow motion striptease.  

                    ⇓

                    News

                    Keep showing up and promoting the new Wednesday AM 5:30 workout and the Black Ops 5:30 PM Mondays