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Four Corners

 

QIC: Speed Bump
Date: 10/24/2018
PAX: Fast Lane, Flemish, High Tops, Jabooti, Peanuts, Sidekick, Speed Bump
AO: Beast Ridge

Clear, cold with wet grass

It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will, modify as necessary. If you get hurt, we will get you back to your car.

COP

The PAX moseyed around the concrete loop a ways, completed several warm up exercises at various intervals: 

  • Alabama Ass Kickers
  • High Knees
  • Side squats
  • Side Straddle Hops
  • Good Mornings
  • Plank
  • Plank jacks
  • Side Straddle Hops

The Thang

Four Corners – goal is to use the whole field, including the hill near the parking lot and the bleachers. 

  1. Name of the game is four corners, with each corner of the soccer field representing a different exercise, with a short pause at the bleachers. Each exercise should be done in cadence unless otherwise stated.
    1. First corner →  Lunges, 10 each leg, 20 on second go round
    2. Second corner → Burpees, 10 OYO, 15 OYO on second go round
    3. Bleachers → Dips 25, incline merkins 15, Box Jumps 10 OYO; Dips 35, incline merkins 25, Box Jumps 20 OYO second time
    4. Third Corner → Squats, 20 in cadence, 30 on second go round
    5. Fourth Corner → Sprint across the field and back or monkey humpers x 15
    6. Bear Crawl up the hill, crab crawl down the hill (Bernie Sanders up and Jog down on second go round) 

The Pax completed two full rounds of Four Corners, with a third shortened version at the end of the Thang.
The following Mary exercises were then completed in the parking lot:

  • American Hammers IC
  • Michael Phelps IC
  • Xs and Os IC
  • 6”s IC
  • Freddy Mercury IC
  • LBCs IC
  • Big Boy situps IC

COT

Humility → in my marriage, I always want my wife to be the first one to say she is sorry after we fight. Leadership, though, seems to mean that I set forth an example of humility, being willing to take a dose of humble pie and acknowledge my error. Set that example today.  

Moleskin

The PAX complained to no end about their wet feet, and everyone loved the crab crawls down the hill. 

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Better Late than Never…

QIC: Kodak
Date: 09/20/2018
PAX: Catwalk (FNG – Josh Eustice), Blackhat (FNG – Jared Wilson)
AO: Hill-City

Conditions

Cool September morning

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~1 hour.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Push yourself through being uncomfortable

The Disclaimer

I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line at your own limitations. We will not leave anyone behind.

WARM UP

20 SSH IC
20 Flutter Kicks IC
20 Air Squats OYO
10 Merkins (4-count) IC
20 Over head Arm press IC
25 Meter High knees, low knees, karaokies

The Thang

1/4 Mile mosey to west side of bridge
1/8 mile sprints across bridge w/ leg workouts between sprints
Circle up on east side of bridge; Circuit as follows
Merkins
SSH
Flutter kicks
1/8 mile sprints and buddy carries back to west side of bridge
Cool down jog to Rhino
 
END WORKOUT
 

COT

You don’t have to be the best to be a professional. Being a professional is much more than winning. Be kind, help people who are just starting out, and have the patience of Ghandi.

News

None.

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Russian Booty twists

QIC: Deep End
Date: 10/30/2018
PAX: Threeskin, Jabooti, Early Bird, Fabio, Fissure, Flemish, Free Candy, Goose, Moondance, Peanuts, Prosciutto, Ringwald, Sidekick, Snookie, Speed bump, Sunshine, VSquared
AO: Hill City

Conditions: 40s and clear

The Disclaimer:  “Welcome to F3. I am your queue today, I am Deep End. I am not a professional. You are here on your own free will. Push yourself, but don’t hurt yourself. Modify when necessary. We will help you to your car if needed”

COP

IC x 20 side straddle hop, IC x 10 squat, IC x 15 Russian booty twists, IC x 15 windmill, IC x 10 rear lunge, IC x 10 flying merkins

The Thang

Mosey to the hill

  • 10 burpees OYO
  • In pairs: 1 runs the hill while partner completes the following exercises
  • 30 toe touches in 4 count
  • 40 lil baby crunches
  • IC 35 heal touches

Partner does box jumps while other completes following exercises :

  • 20 mountain climbers
  • 30 freddie mercury

Mosey to the great hall:

  • IC x 20 dead bugs
  • IC x 20 low plank

Mosey to the rhino

  • IC x 15 Diamond Merkins
  • Burpees to failure for 1min 30 sec

COT

2 Count it all joy, my brothers,[b] when you meet trials of various kinds,3 for you know that the testing of your faith produces steadfastness.4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.
5 If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. 6 But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind. 7 For that person must not suppose that he will receive anything from the Lord; 8 he is a double-minded man, unstable in all his ways

Moleskin

News

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Dark Thirties

 
QIC: Geek Squad
Date: 10/30/2018
PAX: Ducktales, Radiohead, Milkman
AO: The Huey

Conditions 38 F  and brisk

Dark Thirties brought to you by:  10/30/18; 15 rep exercises x 2 and upper 30s temperature.
The Disclaimer – Explained “Welcome to F3. I am your queue today, I am geek squad. I am not a professional. You are here on your own free will. Push yourself, but don’t hurt yourself. Modify when necessary. We will help you to your car if needed. Let’s get started.”

COP

SSH IC x 15, John Travolta  IC x 15, Little Baby Arm Circles IC F&B x 15, Overhead Press IC x 15, Moroccan Night Club IC x 15.  High Knees IC x 15,  SSH IC x 15, Wide High Knees IC  x 15 Warm up lap around the track.

The Thang  –  Donuts (4 laps around the track with the following exercises at light poles)

 
Part 1 – Light Poles:  Broad Jumps OYO to next pole (Lap 1 & 3)/Lunges (lap 2 & 4), then mosey to next pole, Kareokes facing “Da Choppa” , then Kareokes about face (lap 1-3) / Mosey, Bernie Sanders, Mosey, Bernies (lap 4).  Mosey to Pavillion.
Part 2 – Pavilion:
Laps 1&2                      Lap 3                                             Lap 4
Wall  sits. 15                Merkins  OYO x 15                     Merkins  OYO x 15
Bus drivers. 15            Incline Merkins OYO x 15        Dips OYO x 15
Joe Frasier’s. 15
Ali s 15
Part 3 – Light Poles:
Laps 1-3                                         Lap 4
Plank jacks x 15 SC. Mosey        Mosey to StartEx
Squats 15. SC. Mosey
Shoulder taps – 15. SC. Mosey

Finished Up With Mary

Pax formed a circle
Burpees x 5
Heel touches x15
LBCs x15.
Burpees x 5
Big Boy sit-ups 15

 

COT

Surround yourself with those who hold you accountable, support, encourage, and help you reach your goals.

 

Moleskin

 
F3 Mission: Plant, Grow, Serve
Paul’s letter to Titus was about Paul investing in leadership in his church planter, TITUS! We should all be challenging each other to lead, and to grow you have to be stretched and mentored to become the leader, you are called to be.
 

 

BALL OF MAN: 

Prayers for:
Ducktales – co-worker, Ambrister family dealing with family member’s complications from blood disease.
Radiohead – praise for Flood Buckets for families in Panama City Beach area.
Milkman – pray for flood victims and the volunteers there serving them.
 

News:

AO changes/ New schedule being implemented –  Huey will be a Monday only starting next week;  Monday & Wednesday- Beast Ridge. Tuesday & Thursday – Hill City;  Wednesday – Lion’s Den;  Fri:  Ruck /Run option.  Sat:  Landfill
December 1st – Service Opportunity for F3. Mark your calendar/save the date, more details will be shared in coming days!
 
 

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The Bear Went To The Landfill

QIC: Rug Doctor
Date: 10/27/2018
PAX: Ducktales, Early Bird, Fabio, Fissure, Free Candy, Geek Squad, Picasso, Prosciutto, Sidekick, Sidewinder, Steam Engine, Whittler, FNG-Tooth Fairy
AO: The Landfill

Conditions 52 F Misty

The Disclaimer – Explained “No fear in anyone thinking I’m a professional”, here voluntarily, work out at your own pace.

COP

Don Quixotes IC x 10, SSH IC x 20, Imperial Walkers IC x 10, Little Baby Arm Circles IC F&B x 10, Mountain Climbers IC x 10, Alternating Shoulder Taps IC x 20.

The Thang

The Bear Went To The Landfill

Moseyed up to the Soccer Field from the Parking Lot.

Bear Crawl Snake

The Pax formed a single file line at one end of the soccer field with enough space between each to bear crawl and snake through beginning with the last HIM at the back of the line until reaching the front of the line.  Initially started by dragging 30lb. sandbag (fail).  Pivoted and just had everyone bear crawl.  While one HIM bear crawled the rest planked or crab planked.

Moseyed down the bottom of the hill.

Modified Jacobs Ladder With Farmers Carry

Formed two lines facing the hill next to cat litter containers filled with sand ~ 40lbs. each.  First HIM farmer carried containers up to the top of the hill and performed 7 burpees while the rest of the Pax did bent knee sit-ups, Dolly Partons, Freddie Mercury’s, and other core work OYO and IC.  Everyone had the good fortune of making a trip to the top of the hill for burpees.

Moseyed up to the Soccer Field.

Bear Crawl Ring of Fire

Pax formed a circle around a ring of cones.  Assume bear crawl position and crawled around the circle twice (was originally going to be five times but…).  While Pax planked one HIM performed 7 Merkins.  Went around circle until all had the good fortune of doing their Merkins.  I believe Ducktales got baptized in the Spirit as he did clap pushups to show the rest of us how work is done!

Repeated Jacobs Ladder With Farmers Carry and Bear Crawl Snake

Moseyed back to Parking Lot

Finished Up On A Date With Sally

Pax formed a circle in Merkin position while Moby’s Flower Song played.  When Sally went up we went up, and conversely went Sally decided to go down we went down and held.  Some members modified into Al Gore’s.

COT

We’re the summation of the five people we spend the most time with.  Iron sharpens iron so chose who you spend the most time with well.  Surround yourself with those who hold you accountable, support, encourage, and help you reach your goals.

BALL OF MAN: 

Prayers for:
Pax members who have recently sired offspring!  Good job.
Pax members traveling to conduct hurricane relief work.
Pax members who have recently had family members involved in an ATV accident.
For the Red, White, and Blue.  GO VOTE – It’s a God-given privilege and if we don’t use it we’ll lose it.

Moleskin

  • Qing is as hard as it looks.  
  • Bear crawling looks better on paper than in living color.  
  • Picasso’s brother stated that he’s a bean counter, based on the childhood adventures he described I’d say he has a career ahead of him as a MMA fighter.  
  • Heard some mumble chatter about breakfast, bananas, and eating them twice, once early morning and again during the bear crawls.

News

Selfish Plug – CLEVELAND LAUNCH SATURDAY NOVEMBER 17!
 
 

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Working Stiffs. In Cadence.

QIC: Fissure
Date: 10/25/2018
PAX: Ducktales, Milkman, Radiohead
AO: The Huey

Conditions

40’s.  Quite pleasant.  Wind wasn’t stiff at all.

The Disclaimer

Did it.

COP

Mosey’d to flag pole and circled up.  Made ourselves comfortable.  Worked out the stiffness.

  • SSH x 25 IC, normal speed
  • Imperial Walkers x 15 IC
  • Kang Squats x 15 IC
  • Willy Mays Hays x 10 IC
  • Cotton Pickers x 15 IC
  • SSH x 25 IC, picking up speed
  • Imperial Walkers x 15 IC
  • Kang Squats x 15 IC
  • SSH x 25 IC, double time

The Thang

Still in our comfortable spots around the flagpole we got to work.  All in cadence.

  • Merkins x 10, LBCs x 20, SSH x 10
  • Merkins x 9, LBCs x 18, SSH x 10
  • Merkins x 8, LBCs x 16, SSH x 10
  • Merkins x 7, LBCs x 14, SSH x 10
  • Merkins x 6, LBCs x 12, SSH x 10
  • Merkins x 5, LBCs x 10, SSH x 10
  • Merkins x 4, LBCs x 8, SSH x 10
  • Merkins x 3, LBCs x 6, SSH x 10
  • Merkins x 2, LBCs x 4, SSH x 10
  • Merkins x 10, LBCs x 20, SSH x 10
  • Squats x 20, Plank (good and stiff) x 20, SSH x 10
  • Squats x 18, Plank x 18, SSH x 10
  • Squats x 16, Plank x 16, SSH x 10
  • Squats x 14, Plank x 14, SSH x 10
  • Squats x 12, Plank x 12, SSH x 10
  • Squats x 10, Plank x 10, SSH x 10
  • Squats x 8, Plank x 8, SSH x 10
  • Squats x 6, Plank x 6, SSH x 10
  • Squats x 4, Plank x 4, SSH x 10
  • Squats x 2, Plank x 2, SSH x 10
  • Squats x 20, Plank x 20, SSH x 10

Total Rep counts:  Merkins (128), LBCs (260), Squats (260), Plank (260), SSH (420)
MOM

  • Box Cutters x 15 IC
  • Boat Canoe
  • X’s and O’s
  • American hammers x 10 IC

COT

YHC had the pleasure of leading the Huey twice this week after filling in for a brother today.  Remember it’s not about the q.  It’s about the guys that show up.  One of the first thing you learn in Q101 is just that.  It’s a chance to give to your brothers.  I encourage anyone interested to give it a try.
https://f3chattanooga.wpcomstaging.com/q101-2/

Moleskin

The word of the day was stiffness after a great day of firmness at the Lions Den.
Vitamins on an empty stomach right before posting isn’t a great idea.  Per Radiohead.

News

Radiohead and Milkman head to Florida with Flood Buckets Friday.  Atta boys.
Saturday 11/7/18 – Cleveland Launch/2 Year Anniversary

Upcoming Qs

Saturday – 10/27/18 – Landfill – Rug Doctor VQ!
Monday – 10/29/18 – Beast Ridge – Stairmaster
Tuesday – 10/30/18 – Hill City – Deep End VQ!
Tuesday – 10/30/18 – The Huey – Geek Squad
Wednesday – 10/31/18 – Lions Den – Ringwald
 

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Big WILLY Style

 

QIC: Ringwald
Date: 10/25/2018
PAX: Blackhat, Candu, Laces Out, Nelson, Ohms, Picasso, Protractor, Sunshine, Threeskin, VSquared
AO: Hill City

Conditions

Pleasant to some, cold to me, but I’m normal.

The Disclaimer

Delivered with authority.

COP

Indian Run around the grass area of Coolidge Park on the east side of the walking bridge for one lap.
Windmill X 10 IC
Slow Count Good Mornings X 10 IC
Side Jacks X 15 IC
Mountain Climbers X 15 IC
Indian Run around the circular path in Coolidge Park on the west side of the walking bridge for one lap. Threw in some ass kickers and high knees.
Seal Claps Forward X 10 IC
Seal Claps Upward X 10 IC
Cherry Pickers X 15 IC
Moroccan Night Clubs X 15 IC
Shoulder Press X 15 IC
Mosey to the beginning of the walking bridge.

The Thang

Moseyed south on the walking bridge with various stops and funtivities to perform.
Worst Merkin Ever – 15 OYO
Intense Imperial Walkers – 20 each leg OYO
Lunges – 20 each leg OYO
LBCs – 20 IC
xYs – 20 IC
Moseyed back north on the walking bridge and spelled WILLY again.
Worst Merkin Ever – 5 OYO
Intense Imperial Walkers – 10 each leg OYO
Lunges – 10 each leg OYO
LBCs – 20 IC
xYs – 15 IC
5 MOM
American Hammer
Freddie Mercury
XO
5 burpee penalty (no flag)

COT

At my recent leadership conference for work….there are two types of people, those that take energy, and those that create energy. Those that create energy become leaders, those that take energy become followers. Create the energy necessary for those around you to see your leadership in everything that you do.

Moleskin

The GPS Trace on Strava looked rather unusual this morning. YHC felt like an idiot for making the group do penalty burpees while the flag was nestled in his Jeep the whole time (I forgot, I’m human).

News

CLEVELAND AO LAUNCH – 11/17/2018

Upcoming Qs

Saturday – 10/27/18 – Landfill – Rug Doctor VQ!
Monday – 10/29/18 – Beast Ridge – Stairmaster
Tuesday – 10/30/18 – Hill City – Deep End VQ!
Tuesday – 10/30/18 – The Huey – Geek Squad
Wednesday – 10/31/18 – Lions Den – Ringwald
 

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You Just Had to be There

QIC: Mr. Clean
Date: 10/24/2018
PAX: Fissure, Goose, Ohms, Picasso, Prosciutto, The Count, Whittler,
AO: Lion’s Den

Conditions

45 degrees. Short sleeve weather.

The Disclaimer

Properly disclaimed.

COP

SSH x25

Finale Swings x15

SSH x20

Squats x10

The Thang

YHC was already sweating at this point. Mumblechatter was epic.

Bus Duty

Pax 1 — Completed Bus Drivers

Pax 2 — Ran the “Bus Duty Loop”

3 Sets of Each

Pax 1 — Completed Bent Over Rows

Pax 2 — Ran the “Bus Duty Loop”

3 Sets of Each

Bus Duty is completed in a rotation manner. The Pax moseyed to the stadium, coupons in hand, for a rotation.

Stations — Squats, Lunges, Squats, Bent Over Rows, Tricep Extensions, Curls, and Overhead Presses. 1 Pax ran to the top of the bleachers and back. Switch stations. Next Pax to the Top. Rinse and Repeat. 4 Total Rounds.

COT

We have two choices. Do the right thing or do the wrong thing. Strive to always make the right choice. True confidence comes in humility. YHC’s challenge: Do something good for someone else even it doesn’t mean ANY personal gain.

Moleskin

Disclaimer: approximately only 25% of the mumblechatter will make this Backblast

—Certain male anatomy is directly related to the size of one’s hands/feet

—Firmness

—High Crotches and Singles are wrestling moves. Prosciutto’s banter is not.

—Firmness

—Prosciutto is dressing up like Mr. Incredible for Halloween. His beard is merely there to meet the quota for the Signal folks…

—Firmness

—The “RB” at Red Bank’s stadium stands for…….Red Bank

—Firmness

—Apparently Fissure and Whittler love trivia. Guess it’s a love for tigers kind of thing

—Firmness

—It’s ok to do squats at two separate stations.

—Firmness and Hard Pass

—Ohms talked about Ole Miss Football

—Firmness

–Bus Duty DOES NOT mean YHC drives a bus

–Firmness

News

Pray for the surgeries on Nov. 20th
Family Promise
The upcoming 2.0 arrivals.

Upcoming Qs

 

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The Soddy Daisy Chain + RAFA the Goat

QIC: Fissure
Date: 10/23/2018
PAX: Ducktales, Picasso, Radiohead, The Count (Respect), Turtle
AO: The Huey

Conditions

44°, Cloudy, felt like 45°, Humidity 91%, No wind

The Disclaimer

I’m not a professional.  No one made you show up today.  Push yourself but don’t hurt yourself.  We’ll help you to your car if you snap a hammy like Radiohead.

COP

Today’s workout came from a discussion with our friend, Princess Aurora from F3 Nashville.  He’s never short on workout ideas and always a go-to.  He also has no love lost for Rafael Nadal so I gladly took some of his inspiration and added my own twist.
Mosey to well lit corner of parking lot near tennis courts. Circled up and performed the following in cadence.

  • SSH x 25
  • Good mornings x 10
  • Imperial Walkers x 15
  • SSH x 25
  • Cotton Pickers x 15
  • Merkins x 10
  • Arm Circles x 15, reverse x 15, Moroccan Night Clubs x 15, Chinooks x 15, Overhead press x 15, seal claps x 15
  • SSH x 50

 

The Thang

The Soddy Daisy Chain + RAFA
Here’s how the Soddy Daisy Chain works:  Beginning at the net, Pax lateral shuffle to the baseline, jog forward to center service line, shuffle back to the net, jog forward to doubles sideline, shuffle to baseline, cross over to the next court, face opposite direction and repeat pattern on court 2 and then on the other side of the net.  Rinse and repeat.
After two rounds of the SDC Pax perform 5 reps  of each of the following exercises:

  • Reverse Burpees
  • Ankle grab squats aka Monkey Humpers
  • Flutterkicks (IC)
  • Alternating Lunges (IC)

3rd round of the SDC followed by RAFA with 10 reps each
4th round of the SDC followed by RAFA with 15 reps each (subbed reverse burpees for Real Deal burpees x 5)
5th round of the SDC followed by RAFA with 20 reps each (this time Real Deal burpees x 10)
6th round of the SDC then head back to the flag
MOM
American Hammers x 15 IC
Pretzel crunches x 10 each leg IC
Box Cutters x 15 IC

COT

Didn’t have anything inspiring to throw at the guys today besides encouraging them to aspire to be great like the great Rafael Nadal the GOAT

Moleskin

I had to apologize to the guys today because come to find out they utilized the tennis courts just last week and I neglected to consult the backblast (a record setting backblast, btw.  Picasso posted that sucker by 0715.  Truly inspiring stuff).  They went easy on me and said it wasn’t all that redundant.  Phew.
Ducktales and Radiohead discussed a way to get Southeast Diesel on the list for the TVA procurement team.  Stay tuned.

News

Flood Buckets for Florida hurricane relief.  See Radiohead.  https://www.gofundme.com/flood-buckets-for-jacksonville-nc
Cleveland Launch/2 Year Anniversary 11.17.18 at Greenway Pavillion in Cleveland, TN

Upcoming Qs

10.24 Lions Den – Mr. Clean
10.24 Beast Ridge – Speed Bump ONE YEAR ANNIVERSARY OF THE BEAST
10.25 Hill City – Ringwald
10.25 The Huey – Steam Engine

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Fail Forward

QIC: Flemish
Date: 10/23/2018
PAX: Candu, Care Bear, Fabio, Flemish, Gamecock, Goose, High Tops, Laces Out, FNG-Nelson, Ohms, Peanuts, Ringwald,  Prosciutto, Speed Bump, Threeskin, Whittler
AO: Hill City

Conditions: Cool, a nice 48 degrees.

The Disclaimer:

  • This is a free, volunteer, peer-led workout. I am not a professional. I also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

COP

SSH x 20
Cherry pickers x 15
Moroccan Night Club x 15
Wall sit x 10
Little baby arm circles – forward (holding wall sit) x 15
Little baby arm circles – backward (holding wall sit) x 15
SSH x 20
Plank x 20
Alternating Shoulder Taps x 15
Mountain climbers x 15
Windmills x 15
Squat x 20
SSH x 20

The Thang

F3 BASEBALL

Home Plate — Dips x 20 dips
First Base – Big Boy Sit-ups X 20
Second Base – Half Burpees X 20
Third Base – Merkins X 20
20 reps at each station and then rotate.  Once the PAX had made it at least two-three rounds, we reconvened at the stage.

The first team to round the bases and make it back to their spot yells grand slam and the others teams then have to do 10 burpees.

MARY-GO-ROUND to finish it out.

COT

It can be easy to get stagnant or stuck in your failure. It’s important for us to reframe what failure’s purpose is in our lives and how we use it to motivate us toward momentum. If we see all failure as an opportunity, it will not be a step back, but forward. When failure happens, expect it, and make sure that you are failing forward and using it to push you to be better.

Moleskin

Glad to meet our new FNG, Nelson. The weather doesn’t feel so cold if you keep moving.

News

Convergence / Anniversary on November 17th in Cleveland. Invite everyone and mark it on your calendar.

Upcoming Qs

Ringwald on Q at Hill City 10/25