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Good Lord Willing and the Creek Don’t Rise…..

 

QIC: Speed bump
Date: 02/25/2019
PAX: Fast lane, Jabooti, Peanuts, Sidekick
AO: Beast Ridge

Conditions

Cold and flooded

The Disclaimer

I am not a professional.  Modify where necessary.

COP

We did a lot of SSH IC; We did some forward fold; We did some Mercans; We did some high knees; We Mosey’d

The Thang

Soccer Circuit was on the menu today.  The circuit consisted of a suicide across the Bass Pro Parking lot, followed by 15 Mercans, 15 Box Jumps on random bass Pro props, 10 burpees, 30 yds of lunges, and about 60 yards of bernie sanders.  Rinse and Repeat.
We finished up with some Mary – American hammers; LBC; Hello Dolly; one legged reverse pickle pounders

COT

So, this is Sidekick writing this for my buddy Speed Bump.  Speed has been distracted lately because some low life needed to break into his house and take things he didn’t earn.  In all likelihood, if the guy would have asked, Speed probably would have given him whatever it was anyway because that’s the kind of dude he is.  He is always there to help and is the most selfless man I know.  So, men of F3, when you see Speed, ask him if there is anything he needs because he would do the same for you.  Aye?

Moleskin

We had a scavenger hunt of workout location due to the flooding in Camp jordan.  Front gate, back gate, bass pro oh my!  Turned out to be a good spot

News

OOLTEWAH convergence 3/30

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Bears, Crabs, and Bernie Sanders

QIC: WuzntMe (VQ)
Date: 02/23/2019
PAX: Rug Doctor, Sidekick, Deep Dish, Dutch Oven, Bubbles, Sidewinder, Escobar, Mrs. Baker, Amnesia, FNG-Billie Jean, Snooze Button, FNG-Swanson, Rhythm, Mustang, Fastlane, Transplant, The Count
AO: The Battery

Conditions:

Mid 50s, drizzling, then raining, then pouring.

The Disclaimer:

I am not a professional. You’re here voluntarily. I do not know your limitations or medical history. Modify when necessary. We will get you to your car or to medical attention.

COP

Mosey to tennis courts, then back to the pavilion lot.
 

SSH x 15
Willie Mays Hays x 16
Hamstring Hang x 20
Eight Count Body Builder x 5
Randy style:
Little baby arm circles x 20
LBAC reversed x 25
Seal Claps x 15

The Thang

Mosey to Pavilion. All exercises on your own
Pavilion Pain:
15 box jumps
30 calf raises
10 merkins
15 dips
10 declined merkins/balls to wall
15 dips
10 merkins
30 calf raises.
15 box jumps
Mosey to Hell Hill
The 27 Club
Bear Crawl up Hell Hill, stopping at pre-determined checkpoints for burpees in increments of 11, 7, 5, 3, and 1 (27 in total).
Crab Walk down hill stopping at same checkpoints for same increments of Captain Thors.
Bernie Sanders up hill, stopping at same checkpoints for 11, 7, 5, 3, 1 for plank jacks
Crab walk down hill for flutter kicks at same checkpoints and intervals.
At this point, the PAX were good and truly miserable and wishing that they were dead like the infamous 27 Club, so to avoid mutiny an audible was called to mosey to pavilion
Pavilion: The Return
All exercises OYO
40 step-ups (mud on slick shoes made box jumps near-guaranteed death)
30 calf raises
30 count high knees
10 merkins
15 dips
Leave Pavilion for Pavilion Lot.
Herbies/Suicides
in the rain – five stages
Return to Pavilion so Mary can visit
Dealer’s Choice:
Hello dollies x 10
Leg Raises x 15
Captain Thors x 10
American Hammers x 10
Dying Cockroach x 10
Flutter Kicks x 10

COT:

“We are, each of us, alone. And this is the first law of masculinity. And it is the most important law. Your value is equal to the value which you bring to the tribe. We are not equal. You are not special. Respect is earned, not given. Your brothers will not love you unconditionally for who you are, just being yourself. They will criticise you, push you to your limits, bring out the best in you, and give you their respect when earned. And this isn’t shocking at all. This is common knowledge to any man. Your childhood is over. The boy is dead. It’s time to be a man for the rest of your life.”
― Jack Donovan
YHC appreciated the opportunity to lead and prove value to the PAX.


BALL OF MAN:

Prayers for friends and family facing sickness, praise for healing.

Moleskin

The Count and SideKick discussed swimsuit weather and thongs.  Bear Crawls are disliked, though Hell Hill is universally despised.  Sidewalk chalk and rain jackets are folly in a monsoon. 

News

Ooltewah convergence at end of March, Army physical fitness test upcoming in April.

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The Refill

QIC: Whittler
Date: 02/21/2019
PAX: Candu, Fissure, Flemish, Goose, Laces Out, Money Ball, Peanuts, Prosciutto, Roadhouse, Sidekick, Skitch, Sunshine, Sunburn, The Count, Threeskin, Vila, VSquared
AO: Hill City

Conditions

Misty but tepid

The Disclaimer

Disclaimed

COP

Mosey to under the bridge
Merkin x 40 OYO
SSH x 20
3rd grade exercises x 15
Willie Mays Hays x 20
Forward Fold x 10
Arm Circles x 15 each direction
Imperial Walkers x 15
Plank x 10
Shoulder taps x 10
Plank Jack x 10
SSH x 15
Warm up lap around bridge

The Thang

With many new faces in the crowd, I thought it was appropriate to repeat an oldie but a goodie that I did for my VQ – The Rx for Pain
The Refill on the Prescription for Pain
12 prescriptions were given out to the PAX.  Each Rx had a Disp # on it which correlated with the number of reps.  This was an additive circuit meaning we did 1, then 1 and 2, then 1, 2, and 3, etc.
1 – Lap
2  – 8 count BB
3 – Jump Squats
4 – Diamond Merkins
5 – 4x4s
6 – Kettle swings with rock
7 – Reverse crunch
8 – tricep extension
9 – Froggy squats
10 – LBC 4 count
11 – curls
12 – Burpees
Many 10 counts were included PRN.  Unfortunately, we only made in through 10.  There was then a mosey back to the rhino.
MoM
Freddy Mercury x 10
Flutter kick x 10
Plank x 10

COT

Earlier this week, my man Best in Show commented on the changes he had seen in me in the last year, namely in my physical appearance.  This really hit home because I see myself everyday and don’t always notice a change but those around us do.  When I mentioned this to my wife, she commented on how not only my physical appearance had changed with F3 but also my attitude, my faith, and my overall outlook on life.  It really struck me because I really didn’t think I was doing anything different, I was just doing what I loved and that was enjoying F3.  It made me realize what an impact F3 has on our lives, whether we realize it or not.  The positive impact on being a HIM in Chattanooga spills over way beyond ourselves:  it affects our family, friends, and community.  Many people may think this is “just a workout” but it’s so much more.  Time, effort, and dedication will have profound impact on us and those around us.

Moleskin

There was the normal Candu grunting.  The Count, at times, looked like a Squatty Potty model.  There was some confusion regarding numbers and time when discussing the upcoming Convergence.

News

Landfill and Battery this Saturday
Convergence in Ooltewah ON 3/30 AT 7:00.  Goal is 50 HIM to converge

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Make Your Bed

QIC: Goose
Date: 02/19/2019
PAX: Prosciutto, Whittler, Fissure, Threeskin, Ringwald, Sunshine, Sunburn, CANDU, Moneyball, Dirk, Peanuts, Roadhouse, VSquared, Hobo, Iron Butt, Hobo, Skitch, Sidekick, Ducktales, The Count, Speed Bump, Best in Show, Laces Out, Wuzntme, Flemish, She Shed, Back Pew
AO: Hill City

Conditions

The Disclaimer

Disclaimed

COP

Mosey to Great Hall
SSH
Imperial Walkers
3rd Grade Exercises
Merkins
Hamstring Hang
Mosey to Walnut

The Thang

Lunges to second wooden hump, 10 burpees
Lunges to 3rd wooden hump, 10 burpees
Jailbreak to end of bridge
Same coming back across Walnut Bridge
30 Calf raises
Mosey to field by blue Rhino
Lunges and jailbreaks back and forth
Mosey to blue Rhino
Calf raises

Counterama
Namerama
Closing Remarks

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Dancing with Dora in the pale moonlight…

QIC: Best In Show
Date: 02/18/2019
PAX: Fastlane, Fissure, Peanuts, Threeskin, Whittler
AO: Beast Ridge

Conditions

40ish, full moon peeking from high cloud coverage, hurricane force winds. Beautiful morning

The Disclaimer

I am Best In Show, modify, free will, let’s get better!
This ain’t Twitter

COP

SSH 20
3rd grade ex 12
High Knees 12
SSH 20
Smashing Pumpkins (and the mumble chatter begins)
Fire Hydrants 10
SSH 20
Plank 12 count
Mtn Climber 12
Plank 12 count

The Thang

Mosey on over to the big parking lot where YHC had placed a stack of concrete blocks under the cover of darkness. Here we began the dance with that fickle lady Dora…..
Title of exercises or routine
First- Pax 1 takes control of the block and performed the following while Pax 2 ran a sprint down the lot and Bernie Sanders back then swapped up;
AMRAP
Curls
Merkins
Bench Press
OH press
Round 2- same as first except the runner carried the block while running and the other Pax did this;
AMRAP
Squats
Heel Raises
St Bernard Squats
Lunges
The mumble chatter was off the chart at this point  Dr Whittler and Threeskin discussed removing of masses and other gross medical stuff. Also the view of Fissures hernia surgery scar in the moonlight was quite magical, kudos to Whittler for a job well done!
Round 3-Pax 1 back on the block holding plank while Pax 2 performed some an work  Swap after each round;
LBC 20
Drag Queen 12
Flutter Kicks 12
Freddie Mercury 12
A little time left so we did another set of LBC, then missed back to the flag. Done!

COT

YHC talked about how attributes of people have been discussed lately in my work life and it got me to thinking about the attributes of the HIM of F3, and how they make me want to be better. I am so far from perfect, but the men of F3 keep reminding me, that the reason we are here is to help each other realize others are here to help. Thanks to all of you for helping me to keep thinking, I can be better, I must be better.

Moleskin

Fissure obviously has hair envy as he commented numerous times about the luxurious hair YHC has.

News

Training Day Ooltewah date TBD
GOOSE VQ AT HILL CITY! Come on out!

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Route 66 Rocks the Walnut Street Bridge

QIC: The Count
Date: 02/12/2019
PAX: Candu, Care Bear, Dirk, Flemish, Goose, Hobo, Initech, Iron Butt, Laces Out, Money Ball, Peanuts, Prosciutto, Roadhouse, Ringwald, She Shed, Sidekick, Skitch, Sunburn, Sunshine, FNG-Tofu, VSquared, WuzntME
AO: Hill City

Conditions:

57 degrees, light sprinkles, but a great day to workout

The Disclaimer:

I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury. If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey to Great Hall – SSH (IC-20), Abe Vigoda (IC-10), Steve Earle (IC-10) Rinse & Repeat.  Mosey to start of Walnut Street Bridge!   

The Thang

Mosey to beginning of street lights to begin Route 66:  Break Up Group in 3 sets of 5 and 2 sets of 4.  At first light conduct 1 Rep of Exercise AYG to 2nd light and perform 2 reps of same exercise, AYG, rinse and repeat until 11th Light is reached and 11 reps of exercise are performed.  Total is 66.  (Round 1 – Burpees, Round 2 – Squats, Round 3 – Merkins, Round 4 – Lunges). In all 264 reps will be done (if you did them all)… 🙂 with 10 short sprints for a total of 40 AYG. All Pax hold Al Gore until six is complete. Mosey back Blue Rhino.
Mary’s – American Hammer, Flutter Kicks, Freddy Mercury, Crunchy Bugs.


CIRCLE OF TRUST (COT):

Counterama, Namerama, Named our new FNG – Welcome to Tofu!
Prayers and Praises for our families and those who could not be with us.

BALL OF MAN!

Moleskin

Confessed my bad week, dealing with work issues, but also feeling bad that I couldn’t be with my brother Bob during his impending surgery. I had to remind myself that I’m responsible as is all of us for our Attitudes. Even when things aren’t going our way, we can maintain a good attitude and lead under adverse situations.

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Ducktales, Geek Squad, Mr. Clean (02/18)

QIC: Co-Q (Ducktales, Geek Squad, and Mr. Clean)
Date: 02/18/2019
PAX: Milkman, She Shed, Truck Yeah, Ducktales, Geek Squad, Mr. Clean, FNG-Hasbro
AO: The Huey

Conditions

Soggy Soddy Morning. The Delaware was flowing

The Disclaimer

Disclaimed.

COP

Mosey Lap
SSH X16 IC
Knee Pulls x16 IC
Windmills x16 IC
SSH x16 IC

The Thang

Inspired by Washington, Lincoln (COP — 16 reps), and Adams (Uncle to my great-grandmother)
WASHINGTON
Supply Line Across the Delaware  — 3 Pax on one side threw rucks with supplies in them to 4 Pax on the other side for an indicated amount of time.

ADAMS

Aiken legs (10 squats, 10 bench jumps, 10 lunges) — Rinse and Repeat
Dips x 16 IC — Rinse & Repeat
Arm Yourself with 21 Guns — (high curls, low curls, full curls) – 2 sets of 21
Mosey (extended) 
Six Pack — (Much like 11’s) 5 Merkins to 1 Bent Over Row. Increments and Decrements each time. 

Baton Passed to Ducktales

Inspired by The start of the Navy SEALS when JFK was starting to campaign for the highest office. Seal crawls in the water (like a seal) from shack to towers
Seal jacks IC
Mosey to big flag circle up
In a space race we built stronger moon men with body builders IC
Seal claps IC
The chatter was strong so we Indian ran around track.
Derkins IC
Bear crawls
Crawl bears
Incline Merkins IC
Partner carries moon walks- we took one small step for the PAX. We switched partners and truck yeah carried the plus 50 Lb of me with giant steps back.
My Q ending before it’s time in the grassy knowl, D.R. GeekSquad sniped me to Q the remainder of the POTUS Day post 🚁💪

REAGAN

In 1983 Ronald Reagan wrote a story about his fitness routine in Parade magazine. This was not his routine, but inspired by his name.  All Exercises were IC except for ABCs being OYO.
R – Raccoon Crawls around the picnic tables next to plenty of trashcans. A reference to the movie Great Outdoors was made.
O – outlaws – spell letter o with legs 10ct right, then left
N -Nolan Ryan – side plank with arm cradling under (like you have a guy in a headlock punching him) 10 each arm.
A – Arm Circles – front, then back  x 20 both
L -LBCs  x 20
D – Dying cockroach – x 16
R – Run lap around the track
E – E2k – aka pretzels  10 each leg
A- AL butt kickers  x 20
G – Guantanamo – wave – feet throws- 1 complete circle.
A – ABCs-alphabet legs  OYO
N – Never Cross Dolly Parton’s x 15
Ended our last minute with pickle pounders while listening to Let’s Get it On – Marvin Gaye.

COT

Mr Clean — The sign of a true wise man comes with the ability ability of discernment or taking one’s knowledge and using it to make a sound decision. I gave an example of my extremely intelligent Autistic student, while filled with a ridiculous amounts of knowledge, is almost crippled with fear when a “WHY” question is posed due to the reasoning and discernment skills required to answer such a question.  CHALLENGE: Be the man who discerns, be the man who does not outsmart his common sense.

Moleskin

Duck- I was awoke with a clatter of Wíll the 2.0 at 04:00 and was ready to Post, AYE! Started rocking out to “the presidents of the United States” and unloaded rocks on the north shore of the Delaware. Mr. Clean was sooo Qed up that he through a boulder into the Delaware River! He may have a future with TVA as a dam builder. She shed is hilarious, great being the 6 and hanging with HasBro the newest theHuey HIM. As always Geek brought the beats and as I was driving to go work almost nude, I noticed Geek, Clean, and HasBro rucking and HasBro was rucking the speaker 🚁💪😎
GeekSquad – In no particular order…
During raccoon crawls the question was asked, “you know what hot dogs are made of?”
Pickle Pounders while listening to Marvin Gaye of course prompted the reminder to maintain eye contact.
we skipped ahead in song history and then back to keep the USA theme going and said it must have been due to one of the best 80s movies ever made, Back to the Future.
Finally, “isn’t it ironic that Reagan was known for tearing down a wall, while Trump is trying to build one!”
End of Report (E.R)

News

VQ of Goose tomorrow at Hillcity

Posted on

Almond Joys and Burpees

QIC: Steam Engine
Date: 02/16/2019
PAX: Skitch, Money Ball, Doodles, Fissure, V-Squared, Iron Butt (Respect), Initech, Sunburn (Respect), Jabooti
AO: Landfill
Conditions: Calm 53 degrees

Disclaimer: I am not a professional painter/artist nor am I a Clemson fan. Seriously, I am not a professional trainer and you are here on your own free will. Push yourselves this morning if you need to modify as necessary. If you get hurt we will help you to your car and point you to the right direction.
COP:
Burpees OYO 10x (Newly painted shovel flag was on site just wanted to start with some burpees)
Imperial Walker IC 20x
Windmill IC 10x
Cotton Pickers IC 10x
Little Baby Arm Circles IC 10x
LBAC Reverse IC 10x
Chinook IC 10x
Moroccan Night Club IC 10x
Cherry Pickers IC 10x
Big Baby Arm Circles IC 10x
BBAC Reverse IC 10x
The Thang
Wall Sits with Muhammad Ali’s IC 15x
Wall Sits with Joe Frazier’s IC 15x
Wall Sits with Shoulder Press IC 15x
Wall Sits with with Bus Driver IC 15x
Now put them all together
Wall Sits with Muhammad Ali’s, Joe Frazier’s, Shoulder Press, Bus Driver IC 10x each exercise
10 count
Extended mosey to bottom gate
10 count
Indian Run to next parking lot (front man carries ruck while last man does 5 squats and sprints to the front and gets the ruck)
10 count
Parking Lot  #1
Lunge walk to the end of lot do 10 squats and backwards lunge back
Hold Al Gore til the 6 arrives
Rinse and Repeat 3x
Bernie Sanders to next parking lot
Parking Lot #2
Bear Crawl to the end of lot do 10 merkins and backwards bear back
Hold Plank til the 6 arrives
Rinse and Repeat 2x
Indian Run to top parking lot
Find a nice Dwayne
Hammer Time
American Hammer IC 15x
American Hammer with Coupon IC 10x
American Sledgehammer (place all the Dwayne’s in one pile and make a line. First PAX picks up Dewayne and passes it to the next PAX and Dewayne gets passed down. Do this til all Dewayne’s are at the end and then return them back.)
Mary
LBC IC 10x
RBC IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Pretzel IC 8x
Pretzel Switch IC 8x
Burpees OYO 10x
Time

Count-o-rama
Name-o-rama
Got hit with 25 burpees due to the FNG challenge
Prayer Request: That the burpees come easy and we have the strength to do them
WOD: Forgot to say my WOD due to the looming burpees and completely forgot. But it was what my shirt read “No one fights alone”. Live is tough without people. Take the time to check in with your loved ones and your F3 brothers.

Moleskin:
Mumble Chatter was very limited but enjoyed the company of these HIM.
Made good on my bet and painted the shovel flag and got Fissure a bag of almond joy’s.
If we learned anything do not bet against Clemson.

Posted on

Sheep Go To Heaven Goats Go To Hell

Notes:

QIC: Ringwald
Date: 02/16/2019
PAX: 9-Volt, Best in Show, Blowout, Bubbles, FNG-Cook Book, Cowbell, Deep Dish, Dutch Oven, Fastlane, FNG-Full Moon, Mrs. Baker, Mustang, Rhythm, Rug Doctor, FNG-Snooze Button, Thin Crust, Transplant, Venus, WuzntMe
AO: The Battery

Conditions

The Disclaimer

My name is Ringwald, and I’m here to lead you today. I am not a professional and you are here on your own free will. Push through the toughness as well as the wetness, but modify if necessary.

COP – On Tennis Courts

  • Quick mosey around the parking lot to start things off
  • SSH x 30 IC (follow my tempo)
  • Imperial Walkers x 15 IC
  • Hillbilly x 20 IC
  • Windmill x 12 IC
  • 21
  • Cherry Pickers x 10 IC
  • Forward Arm Circles x 10 IC
  • Reverse Arm Circles x 10 IC
  • Moroccan Night Club x 10 IC
  • Chinook x 10 IC
  • Cherry Pickers x 10 IC
  • 21

The Thang

Stop #1 – Parking Lot
ARMS
11s
Start with 1 Tricep Dip, go to opposite side of parking spots, perform 20 Merkins, return
2 Tricep Dips, go to opposite side of parking spots, perform 19 Merkins, return
Repeat until you get to 20 Tricep Dips and 1 Merkin
LEGS
Broad Jump to other end, perform 5 squats at every other line
Broad Jump to start, perform 5 lunges each leg at every other line
CORE
Partner Dora
First partner runs suicides stopping at the halfway and fullway points
Second partner starts these exercises
100 Flutter Kicks
150 Reverse Crunches
200 LBCs
Partners rotate until all are complete
Baseball Field (turned into flag grass area because it was so muddy)
Seal Crawl to other end – 5 Burpees at each tree
Extreme Imperial Walkers to other end – 20 Hillbillies at each tree
Finished with Drowning Pool – Bodies for a full-body finish

  • “Let the bodies hit the floor” – Donkey Kick
  • Any number said (or screamed) – Merkin
  • During Verses – Alternating Annies

COT

Most of the time I have a quote or some life lesson to share, but today I just felt like keeping it simple. In the song “Sheep Go To Heaven” by Cake, there is the following lyric: “As soon as you’re born you start dying, so you might as well have a good time.” I think sometimes we focus too much on the stressful points in life and just need to turn our heads up instead of down and enjoy with what we are blessed. #blessed #livelovelaugh #pumpkinspicelatteisbae

Moleskin

Not too much mumble chatter this morning. Mostly grumbles at the Q during the Seal Crawls. Sears catalogs were talked about at coffeeteria – aka the first Amazon. The women’s undergarment section seemed to be popular back in the day.

News

Hour-long post at the Huey on Monday (2/18/19) for President’s Day
Best in Show at Beast Ridge

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Got Nuthin But Love for You

QIC: Geek Squad
Date: 02/14/2019
PAX: Mr. Clean, Ducktales, She-Shed, RadioHead, The Count (Respect)
AO: The Huey

Conditions

32 degrees. Love is in the Air!

The Disclaimer

Disclaimed

Warmup  (All IC) – to the music of California Love (TuPac and Dre)

All with 14/28 reps -since today is Feb 14th
Good Mornings x 14
Windmills x 14
Butt kickers x 14
SSH x 28
Willy Mayes Hayes x 14
Imperial Walkers X 14
Arm Circles front x 14
Arm Circles back x 14
Overhead Seal Claps x 14
Regular Seal claps x 14
SSH  x 28
Mosey to the Love Shack 2.0 to the song, Love Shack by the B-52s

The Thang

Begin with F3 Deck of Death – Valentines Day Card giving – only did exercises on cards that had hearts on them. For all face cards we did 14 x IC
transition to DORA
DORA to the end of the Love Shack 2.0 around the picnic tables:  bear crawls/lunges/slow mosey while they work through the following as a team: 
100 merkins
200 squats
25 8 Count man-makers
Mosey back to the startex

Mom

Flutter Kicks x 14
LBCs  x 28
Pretzels. X 7 /leg
Planks hold for remainder of time up to 1 min

COT

“Blessed is the one who finds wisdom, and the one who gets understanding,”
Proverbs 3:13 ESV
I looked up the meaning of my name Drew and it surprisingly means “wise”. 
I want to challenge you today and from this point forward to seek out not only wisdom, but understanding as well!
They both take a significant investment of time and being intentional about it.  As intentional you are about getting better out here, I challenge you to be intentional about walking in a way that is wise and understanding.  
The most influential leaders in my life exhibited both extremely well and with balance.

News

5:15  start time both days at the Huey starts officially this Monday- Presidents Day