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Oh Brother Where Art Thou

QIC: Venus
Date: 03/21/2019
PAX: Cowbell, Fissure, Goose, Hobo, Iron Butt, Jabooti, Loan Shark, Peanuts, Prosciutto, Roadhouse, She Shed, Sidekick, Skitch, Sunburn, Sunshine, The Count, Threeskin, VSquared, Whittler
AO: Hill City

Conditions

MILD AND DRY 45

The Disclaimer

Welcome to F3. This is my first Q and I appreciate you showing up. I am not a professional so if you end up needing help we will do our best

COP

Great Hall

  • Baby arm circles x16 forward/reverse in cadence
  • Seal claps x12 in cadence
  • Michael Phelps x12 in cadence
  • Upward Dog x10 in cadence
  • Side Straddle Hop x10 in cadence
  • Nancy Kerrigan’s x10 each leg in cadence
  • Cotton Pickers x10 in cadence

The Thang

On the steps
Round 1

  • Partner up 1 person at the top of the steps did 10 merkins as a latter down the steps to 1 merkin while the other partner at the bottom did 1 dip as a latter up the steps at the top did 10. Then switch

Round 2 (Mount Midoriyama)

  • First climb: 1 pair found another pair and the 2 became 4. 1st pair did wheel barrels up the mountain alternating as needed then mosey back down. Pair 2 did alternating burpees. Then switch when pair one got back.
  • Second climb: 1 pair partner one did bear crawls while partner 2 encouraged him and did Bernie Sanders then switched half-way. Pair 2 held Plank till other pair got half way and then held Al Gore.

Mary

  • Scissor kicks x10 in cadence
  • Box cutters up/ down x10 in cadence
  • circle o roma- up to three merkins hold plank.
  • Finishing with reverse pickle pounders x20

COT

Focused on replication
Many of us walk through our day and just trying to make it. We keep our heads down and we knock it out. Even though we are “productive” we aren’t interacting on a deep level with our community. So like today’s Q was structured we started out as a large group- got into pairs- then found another pair- and finished as one unit with circle o Roma. It is critical to our success as a human race to interact.
This is where we thrive and grow. F3 or any organization can’t grow if its members don’t reach out to their sphere of influence. When we make the effort to reach out (like with the stairs) we find community and once that relationship is built you bring more in (like we to on our hill climbs). Along the way we are encouraging and uplifting our brothers. We can’t make it on our own sometimes we have to stop mid-way and let our community take up the slack. I.e. injury or just plain exhausted. As a group we conquered the hill climbs with enthusiasm and care for each other and the beauty is found upon completion when we can all share in the glory and fulfillment or knowing we did it together. We made what seemed irrational (wheel barrel up this mount) at the beginning possible. That’s what replication is all about. Expand your conversations… go up to that person at work who seems down or talk to the cleaning person. One of the most valuable lessons I learned in College was not study hard… make the grade… graduate… IT WAS the final exam question of my capstone class. What’s the name of the lady that cleans our room right before class? It was worth half our final grade. To my surprise as many of you know I’m a talker and I knew her name, I knew how long she worked at the school, knew about her grand kids, her kids, and even her late husband. I was one of only 3 people in class to pass the course and the only person to know her name. Why is this important… Because everyone’s life matters and sharing a conversation can make someone’s day.  
 

Moleskin

On personal note It’s my 32nd birthday and first Q. F3 has been exactly what I describe. Last year I went through a divorce and all that comes with that… and you guys were there, you supported me loved on me and when I’d miss a day someone would always reach out. The reason I am here is because Free Candy and VSquared invited me when I was at our men’s group. So, for me this group is life-giving and I had to pass it on to several of my friends including my dad Iron Butt (respect, respect) 62 years old who has also been that encouragement and has even given out my number so I could receive 8-10 individual texts just checking on me.
If you have read this to the end thank you for your support! See you in the gloom!!!

News

Convergence Saturday 03.30.19 – See Slack for details

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Duck walk

QIC: Ducktales
Date: 03/21/2019
PAX: Geek Squad, Radiohead, Snowflake, Saddlebags, U-turn
AO: The Huey

Conditions, No rain which means perfect.

The Disclaimer, Disclaimed

COP

Mosey

Incline merican and Decline merican IC

The Thang

Dora around Track

We worked around track, partner 1 ran to next light pole while partner 2 ran to next light pole and back
Tennis court laps- karaoke long side of track to keep from running into net, berne fault line, karaoke other long side, run last fault line.
Wheel of merican
Indian run
lunge from track to pavilion
30 SSH IC
Incline and decline Mericans IC
Broga in the back lot.

COT

Moleskin

We did not duck walk, we just did so many lunges that I was walking like a duck post gloom. The Pax worked hard and we did lunges and Mericans til exhaustion multiple times. There was not much time for mumble.

News

Launch of the Boneyard 3/26 and Convergence 3/30 in Collegedale we are going to fill Geeksquads van named the “Black Pearl” with Huey Pax and FNGs to roll over to the Convergence. I will be the DJ it will be amazing!
-Ducktales OUT

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Spring Training Rounders

QIC: Sunshine
Date: 03/19/2019
PAX: Skitch, Wort, Sidekick, Roadhouse, Iron Butt, Goose, She Shed, Threeskin, Hobo, Jabooti
AO: Hill City

Conditions

Cold and dry at 36 degrees.

The Disclaimer

COP

Great Hall

  • Side Straddle Hop x20 in cadence
  • Air Jump rope x20 in cadence
  • Little baby arm circles x15 in cadence
  • Cross body arm circles x10 in cadence x2
  • Willie Mays Hays x10
  • Cotton pickers x10
  • Plank x10 in cadence
  • Shoulder taps x10 in cadence
  • Mountain climbers x20 in cadence
  • Side straddle hops x15 in cadence

The Thang

Spring Training Rounders (Coolidge Park grass):

3 groups (1st, 2nd, 3rd, nobody at home); 9 exercises starting at three reps, accumulating by 3 for nine rounds, doing every exercise three times at 1st, 2nd, and 3rd, with a run between bases (and 3rd all the way to 1st).

  • 3  – burpees
  • 6 – squats
  • 9 – merkins
  • 12 – jump squats
  • 15 – pike merkins
  • 18 – forward lunges
  • 21 – American hammer
  • 24 – flutter kicks
  • 27 – LBCs

Double header!
 

COT

(Adapted from source)

Focus on the positive.

Most of us have a natural inclination to focus on others’ criticism of us, rather than their praise. Criticism has more impact than praise. It hits harder, digs deeper, and lasts longer in our minds and hearts.

However, we can overcome this inclination by conditioning ourselves to take praise more personally than criticism. The next time someone compliments you or your work, don’t downplay or shrug off what they say; let it sink in. Believe what they say and express your appreciation to them for acknowledging your awesomeness. Challenge yourself to simply say “Thank you!” whenever you receive praise.

Inversely, when someone criticizes you, either view it as an extension of that person’s own insecurity (if given maliciously) or acknowledge it and view it as an opportunity for potential improvement (if given constructively).

Moleskin

This workout featured the return of Wort. After an extended absence, he still kicked ass even if he needed a few extra breathers. Running between bases was our rest, which Hobo certainly appreciated during his 10-count.

News

3/30 convergence – Ooltewah, Veterans Memorial Park. 0700

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Do what is right for you

QIC: Whittler

Date: 07/23/2019

PAX: Back Pew, Money Ball, Ringwald, Sidekick, Red Tees, The Count (respect), WuzntMe

AO: Hill City

Conditions

Balmier than expected with a little mist towards the end

COP

Started with a mosey to the River Walk while doing the 4×4 warm up.  Stopped four times to do increasing numbers of 4x4s, up to 4.

Moving SSH x 10

Arm circles while shuffling x 10 both ways

Carolina dry docks x 10

Willie Mays Hays x 10

Windmill x 10

Forward fold (the Auburn) x 5

High knees x 20 yards

Alabama Butt Kickers x 20 yards

Mosey to parking lot next to bridge

The Thang

YHC had two workouts planned depending on the number of PAX.  At this point, we only had 7 so 4 corners it was.
AMRAP Four Corners

We divided into five groups.  Four groups went to their respective corners while the fifth became the first runner.  The goal was to do AMRAP while one group ran around the parking lot, advancing one station each time.

Corner 1 – Merkins

Corner 2 – Monkey Humpers

Corner 3 – Flutter kicks

Corner 4 – Squats

This continued until everyone was back to their original corner

Next, we lined up on the parking spaces for lunge suicides.

Lunge 2 lines, one merkin, jog back

Lunge 4 lines, two merkins, jog back

Lunge 6 lines, three merkins, jog back

Lunge 8 lines, four merkins, jog back

Lunge 10 lines, five merkins, jog back

Circle up for Burpee Ring of Fire – each PAX does SSH while we go around the circle doing burpees.  Three rounds was all we could handle.

Slow mosey back to the parking lot

6 MoM

LBCs x 25

Flutter kicks x 10

Slutter kicks x 10 (also called the “Auburn cheerleader” by some)

Freddie Mercury x 20

Hollywoods x 10 each side

American Hammer x 10

Plank high and low

COT

As odd as it sounds, I had a dream on Sunday night in which Prosciutto spoke to me while attempting to show me how to Q (I’m guessing since it’s been the hottest of minutes since I Q’d).  He kept repeating phrases like “Do what is right for you” and “Do what works for you”.  I spent the better part of two days trying to figure out what this means.  For me, I took it to mean that we have to do what suits us best and not worry about what others expect of us.  Not to mean this is a selfish or self-serving way, but do what you need to do and don’t worry about what others think.  My family and I have made many tough decisions over the last couple years, often being met with criticism from outsiders.  However, we have come to realize that above all else, we have to do what we believe is right for us.  For us, we feel as though God has put on our hearts that we need to be where we are doing what we are doing.  That may not work for others, but it’s what works for us.  Don’t conform.  Do what works for you.  

Moleskin

Lots of Auburn/Alabama jokes amongst the small group.  We realized math is hard for those with an Alabama education.

 

News

8.10.19 F3 Dadurday

Recent Backblasts

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    Bridge Beatdown without the Bridge

    QIC: Laces Out
    Date: 03/18/2019
    PAX: Geek Squad, Hasbro, Lugnut, Radiohead, She Shed, Truck-Yeah
    AO: The Huey

    Conditions

    39 degrees and cool but dry

    The Disclaimer

    Given

    COP

    Due to YHC’s confusion on startex time, Geek Squad jumped in and led the warmup:

    SSH x 20 IC
    Arm Stretches x 15 IC
    Butterflies x 15 IC
    Hamstring stretches x 15 IC
    Finkle Swings x 8 each leg
    3rd Grade Exercises x 15 IC
    Willy Mayes Hayes x 15 IC
    Slow Abe Begoda’s x 15 IC
    SSH x 20 IC
    Butt kickers x 15 IC
    Imperial Walkers x 15 IC
    Proscuitto’s Gold Chains IC
    SSH x 10 IC

    The Thang

    Geek Squad asked YHC to repeat last Thursday’s Q at Hill City. Had to modify, due to this being a Bridge Beatdown and no Bridge at The Huey! (Actually, there are three VERY small bridges that just would not hold us all at the same time and not as long as the Walnut Street Bridge!) Also, YHC’s alternate name is Running Man, since many of my Q’s involve running, as named by Proscuitto on this same beatdown in Nov 2017!

    Bridge Beatdown with Running Man without the Bridge

    Circuit 1: Merkin Mile with Squats around the track
    25 merkins oyo/ 25 Squats IC at start of track 
    Run one lap
    25 merkins oyo/ 25 Squats IC
    Run one lap
    25 merkins oyo/ 25 Squats IC
    Run one lap 
    25 merkins oyo/ 25 Squats IC

    At Hill City, this was called an Ice Cream Show Dora, outside the best ice cream shop in town. Since there was no Ice Cream Show at The Huey, we did a Dora at the Love Shack instead.
    Circuit 2: Love Shack Dora
    Partner up.  1st pax runs from track to the Love Shack and back, while 2nd pax starts the following exercises:
    100 merkins
    200 LBCs
    300 Squats
    When 1st pax gets back, then switch places and continue where first left off:
    Rinse and repeat until finish all reps.

    2.05 miles ran, 200 merkins, 400 squats

    MOM

    Had time for 12 Flutterkicks IC and 10 Plank IC before time ran out! 

    COT

    CIRCLE OF TRUST: Counterama, Namerama, 

    YHC shared that today his father was having a heart cath and asked for prayer. Because of my dad’s heart condition I have been excercising to stay healthy. Appreciate the accountability that F3 has provided over the last 2+ years. We pushed ourselves today and endured much. Sometimes we face times of endurances and difficulty in life. James 1:12 says “Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.”


    BALL OF MAN: Prayer in a circle to end the morning!

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      Ring around the Mosey

      QIC: Speed Bump
      Date: 03/18/2019
      PAX: Jabooti, Fast Lane, Best in Show, Early Bird
      AO: Beast Ridge

      Beautiful, crisp Monday morning.

      I am not a professional, we will help you if you get hurt!

      COP

      Moseyed over to the field for several warm up exercises (some repeated).

      1. Side Straddle Hops IC
      2. Good Mornings IC
      3. Abe Begota IC
      4. Plank IC
      5. Step Ups IC
      6. Squats IC
      7. Lunges IC

      The Thang

      We attacked the track with the intent of doing a full lap, stopping every .5 mile to do a circuit of exercises: 

      1. 10 Merkins
      2. 10 Squats
      3. 10 Lunges (each leg)
      4. 10 American Hammers
      5. 10 Burpees
      6. 10 Michael Phelps

      On our second circuit, we upped the number on all exercises to 15 (except burpees). Continued our mosey. After the second round, we realized we needed to start running back to the parking lot so as to not go over. 
      Once back at the parking lot, we repeated our circuit one more time for good measure. 

      COT

      I shared with the group about a sermon I heard at church over the weekend on anger and its effects on us. Mostly wanted to communicate that when our anger turns to rage against one another, it can dehumanize us and the other person in that moment. Let’s be slow to anger and quick to love. 

      Moleskin

      Jabooti was a great help to EB in finishing the workout. Definitely a strong encourager. We missed some of the other regulars, and made fun of the punks out on a ski trip in Utah. 

      News

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      March Madness – Sweet 16

      QIC: The Count
      Date: 03/16/2019
      PAX: Cowbell, Doodles, Iron Butt (Respect), Jabooti, Radiohead, Skitch, Sunburn (Respect),  Venus, VSquared
      AO: The Landfill

      Conditions

      39 degrees, clear skies.

      The Disclaimer

      I am not a professional.  Push yourself, but don’t hurt yourself.  If you get hurt we will assure you get back to your car or to the help you need.

      COP:  SSH-(IC-10) , Abe Vigoda-(IC-10), Finkel Swing-(OYO-10 each/leg), Tappy Taps-(IC-10), Sprinkler-(IC-10), 1 Lap around the Soccer Field.
      The Thang: In honor of March Madness and St. Patrick’s Day, 10 Pax conquered 16 Stations of HICT with partners alternating running down and Bear Crawling up Mt. Olympia.  Stations: (1)Merkins, (2)Curls (25lb coupon), (3)Mountain Climbers, (4)Squats, (5)Imperial Walkers, (6)Decline Push Ups, (7)Plank Jacks, (8)Lunges, (9)Overhead Tricep Ext (25lb coupon), (10)Jump Squats, (11)Incline Push Ups, (12)Overhead Press (28lb coupon),  (13)The Frogger (Ab Machine), (14)Burpees, (15)LBC’s, (16)SSH.  After completing the 16 stations a pairs, stations we completed individually at 30 second intervals.
      Round of Mary: American Hammer, Crunchy Frog, Flutter Kicks, Heal Touches, Freddy Mercuries, Big Boy SitUp’s.
      COT:  More than a Symbol- In humility value others above yourselves, not looking to your own interests but each of you to the others. Philippians 2:3-4
      Instead of advancing your own agenda, how can you celebrate someone else and their efforts?  How do our acts of love reflect God’s own?
      Prayer Requests: We lifted up in prayer those said and those said and unsaid.
      Ball of Man: Close in prayer
      Happy Saint Patrick’s Day!!!
      The Count

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      PFT And Tubthumping

      QIC: Rug Doctor
      Date: 03/16/2019
      PAX: Billie Jean (Respect), Blowout, Bubbles (Respect), Deep Dish, Fastlane, Ms. Baker (Respect), 9-Volt (Respect), Rhythm, Schnitzel (Respect), Secret Sauce, Sidewinder (Respect), Swanson, Transplant, WuzntMe, FNG-Louganis, FNG-Annika Sorenstam
      AO: The Battery

      Conditions

      Clear and 38F

      The Disclaimer

      If you’ve come here looking for professional fitness instruction, you’re at the wrong place.  Only you and your medical care professional know what limitations you have, exercise accordingly.  If you become incapicatated we will get you to your car.  With that being said, we know you have choices of where to suffer in the cold and at this un-Godly hour, so we thank you for choosing F3!  Now let’s “GET SOME”!

      COP

      Mosey from the flags to the end of the parking lot and line up single file.

      • A Skip down to the signs and back.
      • B Skip down to the signs and back.
      • C Skip down to the signs and back.
      • Butt-kicks down to the signs and back.

      Cirlce Up.

      • SSH IC x 10
      • LBAC (Forward and Back) IC x 10
      • Windmills IC x 10
      • SSH IC x 12

      The Thang

      Bastardized PFT (with apologies to the U.S. Armed Forces in advance).  Each PAX paired off with a partner – one exercising the other counting.  The PAX was instructed that incomplete or poor form exercises would NOT count.
      AMRAP Merkins in 2 Minutes
      AMRAP Squats in 2 Minutes.
      AMRAP Bent Knee Situps in 2 Minutes
      AMRAP Burpees in 2 Minutes
      1 Mile Run For Time
      Results to be posted on Slack for all to see.
      Mosey back to flags.
      The Q played the song Tubthumping by Chumbawamba and each time the words “I get knocked down but I get up again” was heard the PAX was delighted in the fact that got to do a burpee. For those who are interested in knowing, that’s 28 burpees.

      COT

      CIRCLE OF TRUST: Curly’s Law from the movie City Slicker states that the secret to life is “one thing”.  What each man’s “one thing” or “why” is, is up to us individually to figure out.  Many men go there entire life and never understand their purpose for being.  Over the coming week, reflect and purpose that you will seek to understand your “one thing” whatever that may be.  Henry David Thoreau said, “The mass of men lead lives of quiet desperation”.  Don’t wait until you’re 50, 60, or 70 to understand your purpose and what motivates you to become everything God intended for you to be.  If you don’t know “why”, waste no time in identifying it and get busy doing what you were put on this Green Marble to do!
      BALL OF MAN: Prayers for Swanson’s family as they struggle with caring for and the long-term care of his Grandmother.  Continued prayers for Fastlane’s M as they both provide care for her mother.  Continue to remember Don Duncan of NY who continues his fitness journey.

      Moleskin

      Other than the occasional groan and gas, the PAX was relatively quiet until Tubthumping which was embraced with great joy and enthusiasm.

      News

      • Remember the Convergence at Veterans Park in Collegedale on March 30th.  NO WORKOUT AT THE BATTERY THAT DAY.
      • Starting Monday, April 1, we’ll be doing a Black Ops workout in the afternoons at 5:30pm (AO to be determined).
      • Starting Wednesday, April 6, we’ll be having an official new morning workout at the Battery at 5:30am at The Battery.

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      Geeky Clean

      QIC: Co-Q (Geek Squad, Mr. Clean)
      Date: 03/14/2019
      PAX: Ducktales, Hasbro, Hector, Milkman, Radiohead, Saddlebags, She Shed, Snowflake, Truck-Yeah, U-Turn, Geek Squad, Mr. Clean
      AO: The Huey

      Conditions

      61 degrees. Very low barometric pressure.  The storms are headed this way.  Warm enough for even Snowflake to sweat.

      The Disclaimer

      In honor of Laces Out, “you are here on your own VOLITION” and we we are not professionals, modify if necessary, and we will help you to your car should you get hurt.

      COP

      SSH x 20
      Arm Stretches x 15
      Butterflies x 15
      Hamstring stretches x 15
      Finkle Swings x 8 each leg
      3rd Grade Exercises x 15
      Willy Mayes Hayes x 15
      Slow Abe pagodas x 15
      SSH x 20
      Butt kickers x 15
      Imperial Walkers x 15
      Proscuitto’s Gold Chains
      SSH x 10
      The Thang

      In honor of Prosciutto, a HIM that picked up a Q.  Once Threeskin adds to the Exicon, he will be paid the same homage 
      A.L.A.R.M.s
      1st Round
      Arms (Shoulder Press) 50 each partner
      Legs (Squats) 50 each partner
      Abs (LBCs) 50 each partner
      Run (Native American Run) Lap around
      Merkins 25 OYO
      2nd Round
      Arms (Curls) 25 each partner
      Legs (Monkey Humpers) 25 each partner
      Abs (Pickle Pounders)
      Run (Native American Run) Lap Around
      Mini Dips

      COT

      Yesterday, 03/13/2019, YHC was scheduled to Q at the Lion’s Den. Unfortunately, I awoke to “call Ralph” and bowed out of the scheduled Q.  Threeskin and Prosciutto volunteered to pick up the Slack (pun intended).  Additionally, Prosciutto voluntarily admitted he once slept late for a Q, and sometimes a HIM misses a Q.
      Well, once I heard of this gracious act and statement, I remembered his story of the Exicon addition of ALARM.  I asked Geek Squad for the opportunity to Q, and we chose to co-Q.  I felt it only fitting to pay homage to Prosciutto and complete the ALARM Routine as a very small appreciation for his help yesterday.  Big thanks to Threeskin as well and his help.  The message here: we all falter at some point, and we all need help at some point in our lives.  We see it in action in F3, and we should do our best to always Pay it Forward.  Get the karma monster on your side.

      Moleskin

      The landmine was missing this morning.  Sadly, so was The Count.
      Plethora of “she said” jokes. (We are dudes at 0515, brain activity is slower, depth is much more shallow….in that spirit, we also do not really care what people think about our antics)
      Dewayne went swimming in The Delaware…ALL the Dewaynes went swimming in the Delaware. Milkman ALMOST went swimming in the Delaware. He was told he has a really big one (when trying to recover a rock from the Delaware) and his response was, “thanks for the confidence builder.”
      Hasbro has a REALLY BIG….gold chain
      We made sure all exercises were completed and named with the utmost political correctness

      News

      3/15 Ruck. Startex at Longhorns 0500
      3/30 convergence – Ooltewah, Veterans Memorial Park. 0700

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      Bridge Beatdown- 03/14/19

      QIC: Laces Out (Respect)
      Date: 03/14/2019
      PAX: Chief, CowBell, Dirk, Flemish, Hobo, Iron Butt (Respect), MoneyBall, Peanuts, Roadhouse (Respect), Skitch, Sunburn (Respect), Sunshine, The Count (Respect), Venus, VSquared
      AO: Hill City

      Conditions

      40 Degrees and dry (so nice after so much rain)

      The Disclaimer

      given

      COP

      Warmup
      12 SSH IC
      12 Squats IC
      12 SSH IC
      12 Mountain Climbers IC
      12 LBAC (both directions) IC
      12 SSH IC
      12 High Knees IC
      12 Willy mays Hayes IC
      12 SSH IC

      The Thang

      Repeating a Q from November 2017 on the Walking Bridge with “Running Man” YHC’s alternate name given by Proscuitto on that day. 
      Bridge Beatdown with Running Man
      Circuit 1: Merkin Mile with Squats
      25 merkins oyo/25 Squats IC at start of bridge
      Run to 1/4 of bridge
      25 merkins oyo/25 Squats IC
      Run to 1/2 of bridge
      25 merkins oyo/25 Squats IC
      Run to 3/4 of bridge
      25 merkins oyo/ 25 Squats IC
      Run to End of bridge
      Circuit 2: Ice Cream Show Dora
      Partner up in front of best ice cream shop in town The Ice Cream Show. 1st pax runs to arch on bridge while 2nd pax starts the following exercises:
      100 incline merkins
      200 LBCs
      300 Squats
      When 1st pax gets back, then switch places and continue where first left off:
      Rinse and repeat until finish all reps
      Mosey down to Market Street bridge and back to Blue Rhino parking lot. No time for MOM.
      2.7 miles running
      200 Merkins
      412 Squats

      COT

      CIRCLE OF TRUST: Counterama, Namerama, 
      YHC shared that today his father was having a heart cath and asked for prayer. Because of my dad’s heart condition I have been excercising to stay healthy. Appreciate the accountability that F3 has provided over the last 2+ years. We pushed ourselves today and endured much. Sometimes we face times of endurances and difficulty in life. James 1:12 says “Blessed is the man who remains steadfast under trial, for when he has sttod the test he will receive the crown of life, which God has promised to those who love him.”

      BALL OF MAN: Prayer in a circle to end the morning!