Remember, Honor, Rebuild

QIC: DNF

Date: 9/11/20

PAX: Tatonka, Coldplay, Cavity Search, Crawdaddy, Abercrombie, Rollback, John Doe, FNG – Bonsai

AO: Parliament


Conditions

Low 70’s. Humid 


COP

SSH x9 IC

SSH x 11 IC

WMH x9 IC

Forward Fold x11 IC

SSH x9 IC

SSH x11 IC

Overhead Press x11 IC

High Knees (until recover)

The Thang

We remembered the civilian casualties, and did reps to honor those who lost their lives trying to help them

343m run – for the FDNY

37 pace bear crawl – for the PAPD

23 merkins – for the NYPD

8 burpees – for the emergency medical technicians

1 man maker (blockee) – for the sole patrolman

*3 rounds of the above were completed, with leading PAX picking up the six and assisting with additional reps

Next, we recognized the 110 flights of stairs that were climbed by the firefighters (FDNY)

There are bleachers on both sides of the 400m track, and they were incorporated in a lap as follows:

30 LBC’s at the base of the first set of bleachers, PAX ran up the stairs to the top of the bleachers, across the top, and back down the other side, ending with 25 merkins. Continue on the track to the other side of the football field, and repeat 30 LBC’s and 25 merkins on the starting and finishing ends of the bleacher run. Finish the lap. 30+25+30+25=110

 


COT

QIC shared with PAX his memory of discovering that we were under attack on 9/11/01. Where I was, and who I was with. We all have a story, and will never forget the feeling in our guts at that moment. Today brings that feeling back like it was yesterday. An act of hate did an immense amount of damage 19 years ago. With the devastation and mourning of the lives lost, also came concern about the future of our country, our safety, and our economy. With time, determination, fellow man coming together, and Lord Jesus, we were able to rebuild our economy and take down the leader responsible for the attack. Life is unpredictable and we can only do our best at dealing with tragedy… and we learn how along the way. Today, our country deals with a new challenge with the Covid pandemic as well as internal hatred occurring in our own country amongst each other. Although we will never forget… this too can be recovered from. Our God is at work, and we must do our part to eliminate hate and come together as a nation in order to make ANY progress. It was an honor to lead today, in honoring and remembering those lives lost on 9/11/01. Continuous prayers for their family members who mourn those lives of their loved ones. 


Moleskin

Merlot was splashed by our FNG – Bonsai. I continued Q’ing the beatdown as fellow PAX made sure he was ok. Once empty… Bonsai continued, and finished the remaining 15 minutes. Brining in his six, I explained our lovely term of splashing merlot, as well as our ideal of picking up the six. Encouraged him that we all get better here and we do it together. He will be back

After we prayed, some PAX shared stories of where they were when they found out about the horror on this day in 2001. Crawdaddy had something really cool to share, y’all should ask him about it sometime

The Twin Towers were rebuilt with coupons, and stood behind us for a glorious team photo in the gloom post beatdown


News

 

 

 


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    9-11 at the Shot House




    QIC:  Dundee

    Date: 09/11/2020

    PAX: Milkman, Sherlock, Cleaver, Lloyd, Big Al, NordicTrack, Roomba, Tasty Cakes

    AO: Shot House


    Conditions

    72 degrees, but only 81% humidity.


    COP

    SSH x20 IC
    WMH x12 IC
    FF OYO
    SSH x20 IC
    Chest Press – resistance exercise, pushing the palms of your hands together as firmly as possible, chest forward, shoulders back, moving the arms into different positions to stress different pectoral muscles.


    The Thang

    4 Rounds of exercises. After completing each round, do a lap around the track, stopping to do 5 Burpees at each of three cones around the track.

    Round 1:
    25 Curls for the Girls
    25 Weighted Squats
    25 BBSUs

    Round 2:
    25 Vertical Chest Presses
    25 Weighted Toe Merkins
    25 Freddie Mercurys

    Round 3:
    25 Lawnmowers (25 each arm)
    25 Gorilla Humpers
    25 Box Cutters

    Round 4:
    25 Kettlebell swings
    25 Bobby Hurleys
    25 Groaners

    Goal is to complete as many laps around the track as possible before time is called.

    COT

    Borrowing from Freed to Lead, QIC discussed the idea of, “I am Third,” which Dread and OBT subsequently borrowed from Brian’s Song. QIC acknowledged that every PAX there had their own recollection of 9/11, and while there would be tributes, memorials, and celebrations all day that would capture that better than YHC could, it was important to remember the one key outcome from that day that might get overlooked. There would be many talks about how everyone came together on that day and for the days following. The word “Unity” would be used often, but what would be discussed less often — but was possibly more important — is the number of Americans who on that day and in the days following set aside themselves, their personal needs and wants, and made themselves third to serve their friends, families, coworkers, neighbors, and strangers. We need that as much in 2020 as we did in 2001.


    Moleskin

    Salute to NordicTrack who outpaced all of us this morning. Special recognition also to Roomba, who was tackling his first 5-workout week, yet still managed to finish the second most reps and was one of only three to complete five circuits. Well done, gentlemen.

    9/11 Never Forget….

    QIC: Blue

    Date: 9/11/20

    PAX: Moneyball, Friar Tuck, She Shed, U-Turn, Blindside, Care Bear, Flute, Mr. Clean, Hasbro

    AO: Lions Den

    Conditions:

    A humid 72° with a slight breeze occasionally, with clear skies

    CoP

    • 2 Burpees OYO
    • SSH x 18 IC
    • 9 Burpees OYO
    • SSH x 18 IC
    • 7 Burpees OYO
    • 18 Willie Mays Hays IC
    • 7 Burpees OYO

    2,977 Lives were lost from the terrorist attacks 9/11/01

    The Thang

    Leave No Man Behind

    6 stations around parking lot, PAX move together as one group between each station. Hold Al Gore for the 6, stations are as follows

    • 5 Man Makers
    • 10 Lunges (per leg)
    • 15 BBS’s
    • 20 Squats
    • 25 SSH’s OYO
    • 30 Pickle Pointers (1) Pickle Pounders (2)
    • 5 Burpees

    220 total reps, 220 Floors of the towers

    18 minutes from the end of the warmup, we held plank for 1:30 to honor the time between the first and second plane hitting each tower.

    At the end of round 2, mosey up the hill to the 4th lightpost, 4 Burpees OYO, mosey up the hill 4 more lightposts, 4 Burpees OYO, mosey back down the hill 4 lightposts, 4 Burpees OYO, mosey to the bottom, 4 Burpees OYO

    16 Burpees/Lightposts………..16 Acres we’re destroyed at the World Trade Center Complex

    Mosey as a group to the backside of the school, halfway down, 6 Merkins OYO, mosey back around to front corner, 6 Merkins OYO, Mosey back to the start, 6 Merkins OYO for a total of 18 Merkins

    18 People were pulled from the rubble of Ground Zero…….ALIVE!!

    CoT

    Today marks the 19th year anniversary of 9-11.

    • 2,977 people were killed

    • 2,753 died at the World Trade Center Site

    • 343 of them were New York City firefighters

    • 23 were NYPD officers

    • 37 were police officers from the Port Authority of New York and New Jersey

    • 184 people were killed when American Airlines Flight 77 crashed into the Pentagon

    • 40 were killed on United Airlines Flight 93 that crashed near Shanksville, Pennsylvania

    • 19 men hijacked 4 planes

    • 60 percent of the World Trade Center victims’ remains have been identified as of Sept. 2019

    The attacks were the deadliest terrorist act in world history, and the most devastating foreign attack on United States soil since the attack on Pearl Harbor on December 7, 1941.[5]

    There aren’t really any words to express the feelings/emotions of that day or what we are currently going through currently, but I find Psalm 46 to give me hope and peace.

    Psalm 46

    God is our (B)refuge and strength,

    (C)A[a] very present help in trouble.

    Therefore we will not fear,

    Even though the earth be removed,

    And though the mountains be carried into the [b]midst of the sea;

    (D)Though its waters roar and be troubled,

    Though the mountains shake with its swelling. Selah

    There is a (E)river whose streams shall make glad the (F)city of God,

    The holy place of the [c]tabernacle of the Most High.

    God is (G)in the midst of her, she shall not be [d]moved;

    God shall help her, just [e]at the break of dawn.

    (H)The nations raged, the kingdoms were moved;

    He uttered His voice, the earth melted.

    The (I)Lord of hosts is with us;

    The God of Jacob is our refuge. Selah

    Come, behold the works of the Lord,

    Who has made desolations in the earth.

    (J)He makes wars cease to the end of the earth;

    (K)He breaks the bow and cuts the spear in two;

    (L)He burns the chariot in the fire.

    10 

    Be still, and know that I am God;

    (M)I will be exalted among the nations,

    I will be exalted in the earth!

    11 

    The Lord of hosts is with us;

    The God of Jacob is our refuge. Selah

    Psalm 46:10 to close us out taking a knee……

    “Be still and know that I am God”…………….”Be still and know that I AM”…………..”Be still and know”…..……………………..”Be still”……Amen

    Iron Pax Week 2 – Shot House



    QIC:  Dundee

    Date: 09/09/2020

    PAX: Ducktales, Blue

    AO: Shot House


    Conditions

    70 degrees and the fresh cut grass was wet. But there are no perfect conditions for what we were about to do.


    COP

    No COP this morning. Which is ironic, since the name of the exercise was Wheel of Misfortune and there was a lot of pain involved.


    The Thang

    Run 400 meters
    10 Thrusters with coupon
    Then complete the following circuit, doing a rifle carry with your coupon 25 yards to each station, do the exercises, then rifle carry back to the flag, 10 more thrusters.
    Station 1: 25 Decline Merkins (okay, we’ve got this)
    Station 2: 25 Blockees (That’s a cute name. How hard can it be? Wait … you mean Man Makers? Fu…….)
    Station 3: 25 Weighted Squats (okay, getting it back. We can do this)
    Station 4: 25 Kettlebell Swings (if I do a few extra of these, can I skip the rifle carry?)
    Station 5: 25 Vertical Block Chest Press (my shoulders appreciate the variation, VBCPs)
    Station 6: 25 Alpos (cross-armed upright row)

    After the last set of thrusters following station 6, start over with the 400 meter run and repeato. Goal is maximum reps in 43 minutes.

    COT

    Blue delivered the COT, a meditation on the first line of Psalms 46: 10: “Be still, and know that I am God.” He also asked that we consider the statement: “I can be present and not be in His presence, but I can not be in His presence and not be present.” (YHC offers apologies to Blue for the paraphrase).


    Moleskin

    Blue wasn’t just at the front of the pack this morning, he pushed himself and the rest of the PAX. Excellent job, Blue.

    Labor Day Convergence at Detention


    QIC:  Dundee

    Date: 09/07/2020

    PAX: Ramrod, Sousa, Purple Rain, DNF, Magnum, Milkman, Radiohead, Bernie, Money Ball, Burrito, Sunburn, FNG-Rachel Ray , Ascot, Sunscreen, Doodles, White Lightning, Cleaver, John Doe, Snatch, Sidekick, Oil Can, Skitch, Free Time, Backfire, Dolly, Deer Jack, Lanyard, Teacher’s Pet, Four Eyes, Hasbro, Xena, Hambone, Soaker, Gusher, Mr. Clean, Three Skin, Iron Butt, Mayhem, Gaylord, U-Turn, FNG-Fly Rod, Madoff, Tomahawk, Blue, FNG-HIPAA, Recycle, NordicTrack, Back Pew, Omaha, Roomba, Blindside

    AO: Detention 


    Conditions

    Perfect. Clear. 60 degrees. Just like I planned it.


    COP

    SSH x20 IC
    Forward Fold OYO
    Willy Mays Hays X12 IC
    Burpees x5 OYO
    SSH x15 IC
    Shoulder Blasters IC x15 each exercise


    The Thang

    Dora Corners Relay style

    PAX split up into groups of four. There were three stations, each with a list of exercises to be performed for 400 reps total per group. All Pax run to first station together and leave a Pax from each group to start on those reps. Three remaining run to second station, leaving a Pax to start those. Two remaining go to third station. One starts exercises. Last Pax runs to first station and takes over reps from first Pax, who runs to second station to relieve second Pax and so on until all reps are complete.

    Station one (400 reps each):
    Dive Bombers
    Merkins
    Carolina Dry Docks
    Overhead claps

    Station two (400 reps each):
    Hillbilly Squats
    Reverse Lunges
    Jump Squats
    Pickle Pointers

    Station three (400 reps each):
    Mountain Climbers (count right leg)
    Reverse crunches
    Plank Jacks
    Groaners

    COT

    In 1995, Yellowstone National Park was facing ecological disaster. An overabundance of elk was changing the environment in ways even the rangers and ecologists didn’t understand. To resolve this, they released a pack of 8 wolves in the park. They didn’t hem them in to a specific fenced area of the park, they released them to just be wolves and do what wolves do. The wolves hunted the elk and then the unexpected started happening. Not only did the elk herds thin, they changed their behavior. As a result, some of the trees and other flora began to grow abundantly. In doing so, the beaver population started to recover. The beavers built dams. those dams created freshwater pools that aided in reinvigorating the fish in the area. It also restored water to the water table and aquifers under the park. That improved irrigation in other areas and helped the plantlife recover there, which attracted other wildlife that had been sparse recently to return to the park.

    In 2016, F3 released a pack of wolves into Chattanooga. Those wolves did wolf things, and as a result, four years later, the city has 16 AOs — about to open another — and has attracted a community of men and developed those men into leaders.


    Moleskin

    YHC would like to express regret in choosing dive bombers. My sincerest apologies to all who did Iron Pax the following day.

    The Price You Pay

    QIC:  Mr. Clean 

    Date: 09/01/2020

    PAX: Blue, Dundee, Milkman, Radiohead, U-Turn, Nordic Trac, Cleaver, Ducktales 

    AO: The Huey


    Conditions

    Almost 80. Extremely humid.


    COP

    SSH x20 IC
    Forward Fold OYO
    Willie Mays Hays x15 IC


    The Thang

    Leg Ladders
    Pax begin at a curb and complete the 10 Bobby Hurleys. Run to the other curb. Complete another round of Bobby Hurleys. Add 12 Tuck Jumps. Run back. Complete 12 Tuck Jumps. Add 14 Yoga Squats. etc…
    10 — Bobby Hurleys 

    12 — Tuck Jumps

    14 — Yoga Squats (feet together)

    16 — Pause Squats (pause for a 1 Mississippi hold)

    18 — Regular Squats

    20 — Monkey Humpers

    Duck Walk Lunges
    At the completion of each exercise, Pax would run a half lap back to Love Shack.
    Bulgarian Split Squat x20 each leg
    Duck Lunges x20 each leg.


    COT

    Work ethic is completely and totally mutually exclusive from salary. Do you plan an F3 workout? Have you ever led anything which you gave your whole heart and effort? IF so, then you understand this concept. Don’t let your passion, focus, and desire be hindered by salary or affirmation given for a task.


    Moleskin


    News


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      AMRAP Challenge

      QIC:  Mr. Clean

      Date: 08/26/2020

      PAX: Dundee, Ohms, Nordic Trac, Blue, White Lightening, Cleaver, Sherlock, Geek Squad, Roomba, and U-Turn

      AO: Detention 


      Conditions

      Muggy. Upper 70’s.


      COP

      SSH x20 IC
      Forward Fold OYO


      The Thang

      The M provided a workout called “The AMRAP Challenge”. YHC figured with the “theme” of today’s workout and COT. he’d use it for the workout.
      AMRAP Challenge

      AMRAP #1: Squats

      AMRAP #2: WD-40 Merkins (Wide/Diamond)

      AMRAP #3: Apollo Ohnos

      AMRAP #4: Mountain Climbers
      AMRAP #5: Hold High Plank Position

      AMRAP #1: Lunges

      AMRAP #2: Side Straddle Hops

      AMRAP #3: Burpees

      AMRAP #4: High Knees
      AMRAP #5: High Planks

      AMRAP #1: Baby Arm Circles

      AMRAP #2: Low Plank

      AMRAP #3: American Hammers

      AMRAP #1: Super-Slow-Motion Push-Ups

      AMRAP #2: Smurf Jacks

      AMRAP #3: Side to Side Toe Taps

      AMRAP #1: Colt 45 (15-Seal,15 Overhead, 15 Presses)

      AMRAP #2: Reverse Crunches

      AMRAP #3: Superman

      AMRAP #4: High Plank
      AMRAP #5: Tuck Jumps

      COT

      Plant, grow, and serve small workout groups for men for the invigoration of male community leadership. In leadership, we must exercise resolve in decision making. Decision makers need a large degree of independence, or self-guidance/motivation while understanding both followers and other leaders could possibly be dependent on their leadership for success. In the AMRAP Challenge, Pax needed to exhibit an independent drive to complete as many reps as possible while understanding they were partnered with another to create a final product. In essence, this is our mission. We plant, grow, and serve. We understand we must be self-motivated and independent while understanding we must use our F3 brothers to continue reaching to completion of the mission.


      Moleskin


      News

      [Fill in News, Upcoming Q’s, Events, etc.]


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        The Wagon Wheel Rolls on

        QIC:  Sidekick

        Date: 09/05/2020

        PAX: 8 Track, Allstate, Early Bird, Pebbles, Toe Jelly

        AO: Battlefield


        Conditions

        64 degrees with a welcome nip in the air


        COP

        SSh ICX25; Forward Fold OYO; Willie Mays Hays ICX12; Slow Squats ICX12; 3rd grade exercises ICX12; Right over left & Switch ICX8 each; Mercans ICX10


        The Thang

        This is the Maiden Voyage of the Wagon Wheel. Just imagine a wagon wheel with a hub, spokes, and the wheel. That’s basically it
        Title of exercises or routine
        Wagon Wheel

        8 stations around the mostly wound track at the battlefield.

        Mercans X15; Block Press X15; Jungle Boi Squats X15; Big Boi Sit Ups X15; Block Curls X15; SSH X 20 (4 count); Imperial Squats X15; Crab Claps X15 (4 Count)

        Split up a with a PAX at a station individually. Complete the exercise on the paper and run to the hub, which is marked by the Golden Gloom Shovel. Perform 8 Burpees and run back to your station. Complete the prescribed exercise again. Run around the track to the next station.

        Repeat until all 8 stations have been completed.

        Once complete, we took a break and moseyed over to the pool house.

        Wall sits of varying lengths with varying arm exercises. Mosey back to the wheel

        Round 2 needed a compressed time, so we only did 1 burpee at the hub. Again, we rotated through until all 8 stations were completed.

        Time


        COT

        Busy time of year. Performance reviews starting, yearly budget reviews, kids in school, etc etc etc. Stay centered and focused on your priorities. Influence what you can control and leave the rest for others.


        Moleskin

        I think the wheel was a success. PAX appeared to be amply tired


        News

        Labor Day Convergence at Detention. 7 AM on 9/7


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          Mission Possible

          QIC:  Skitch

          Date: 09/03/20

          PAX: Moneyball, Blindside, Chief, Rodeo, Free Candy, Sunshine, Cupid, Lite Brite, Flop, Omaha, Mr. May, Candu, Oil Can, Uncle Fester, Ohms, Lassie, Xena, Kowbell, White Glove

          AO: Hill City


          Conditions

          Full moon. Not as warm as it could be. Mornings like this, anything is possible.


          COP

          SSH x 30 IC. Imperial Walkers x 20ish IC. Forward Fold. Willie Mays Hayse IC until latecomers roll in and get settled. Mosey to big circle.


          The Thang

          Count off 1, 2, 3, 4 to create 4 teams of 5. Man, it’s great when it works out like that.

          Mission Possible

          Mission Alpha: Team Total: 100 Burpees, 200 Merkins, 300 Squats. Once complete, then teams can work on,

          Mission Bravo, Mission Charlie & Mission Delta simultaneously. Mission Bravo: 1 PAX runs up Forest Ave hill to Colville St and back to circle (about 1 mile total). Mission Charlie: 1 PAX runs across walking bridge and back (about 1 mile total). Mission Delta: remaining 3 PAX do Team Total of 100 dips, 200 lunges in place, 300 Big Boy Sit Ups. As runners return, they can join in. Once Mission Delta is complete, move on to,

          Mission Echo: Team Total: 200 burpees, 5 circle laps running, 1 circle lap lunging. Then,

          Mission Foxtrot: Team Indian runs to Blue Rhino and back. Then,

          Mission Golf: Select 10 coupons you are proud to carry and mosey around circle with coupons before returning them. Then,

          Mission Hotel: Team Total: 400 SSH’s, 400 LBC’s

          Most Missions until time. If complete all 8 then do AMRAP burpees and Big Boy Sit Ups.


          COT

          Ephesians 2:8-10 “For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.”

          What is your mission? Who has given you your mission? What is your daily mission?

          Your mission are the works prepared in advance for you to do. Because Jesus has already done the good works to save me, the pressure is off and I am free to complete my mission knowing I do not need to perform for my salvation or for God’s favor. I am free to be the workmanship I was created to be and I can complete the works (my mission) prepared in advance for me to do.


          BALL OF MAN: We took and knee and prayed it out.


          Moleskin

          No team completed all 8 missions, but some got close. Some like to run and got to. Some do not like to run and didn’t have to run much. Some didn’t use to like to run but ran anyway and didn’t seem to mind too much. Forest Ave hill just keeps going. No one spotted Tom Cruise.


          News

          Detention Labor Day Convergence Launch coming. Iron Pax is here and opportunity at Hill City on Friday.


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            Supercharged

            QIC:  DNF

            Date: 9/5/20

            PAX: Abercrombie, Furley, Deep Dish, Gaylord, Schnitzel, Shawshank, 9 Volt, Clothespin, Coldplay

            AO: The Battery


            Conditions

            A cool 61 degrees, tolerable humidity, no precipitation


            COP

            Mosey to the tennis courts

            SSH x20 IC

            Willy Mays Hayes x10 IC

            SSH x20 IC

            Forward Fold x8 IC

            Third Grade Exercises x12 IC


            The Thang

            We used the outer four corners of two combined tennis courts and did 4 exercises at each station, with a designated mode of transportation between each. PAX finishing ahead held Al Gore or a plank until the six was in. The four stations of exercises were rinsed and repeated.

            STATION I (legs):

            Jump Squats x20 OYO

            Monkey Humpers x40 OYO

            Bonnie Blairs x20 OYO

            Mountain Climbers x40 OYO

            Mode of transportation to next corner was 10 broad jumps, followed by a 10 pace bear crawl

            STATION II (core):

            6 inches (until recover)

            Twisted Scissors x30 IC

            Heel Touches x30 IC

            LBC’s x40 OYO

            Mode of transportation to next corner was 10 broad jumps, followed by a 10 pace bear crawl

            STATION III (Chest):

            Merkins x30 OYO

            Wide Merkins x20 OYO

            Diamond Merkins x10 OYO

            Burpees x5 OYO

            Mode of transportation to next corner was 10 broad jumps, followed by a 10 pace bear crawl

            STATION IV (Pick your poison)

            Q called on different PAX members for a total of 4 exercises. Multiple rounds were completed of the four corners, and the exercises at station IV consisted of…. Hundreds, Big Boi’s, Russian Twists, Jane Fonda’s, American Hammers, Flutter kicks, Imperial Walkers, LBC’s, Elbow Plank, Freddie Mercury’s ( a few repeats… especially the Hundreds)

            Mode of transportation to next corner was 10 broad jumps, followed by a 10 pace bear crawl

            3 rounds were completed before time. We then moseyed back to the flags with our final 60 seconds.


            COT

            Stay close to your friends. There are too many men out there who gave up on forming true friendships after finishing school. In addition, many men have lost touch with the wonderful friendships that they were blessed with in their younger years. Why? Likely because they have started families, are working on starting families, have gotten career focused… all of which are very good things. Yet, if we do not make time for friendships, we are empty in one corner of our lives. I encouraged PAX to reach back and reconnect with any friendships they may have lost touch with over the years. Encouraged those who have strong friendships to hold onto them and cherish them. I love to see some of the youth sports going on right now, even in the middle of all the modern day madness. It is so much more for these kids than winning. It is camaraderie. It is learning how to win together, deal with defeat and failure, seeing the value of hard work, and caring about and contributing to a greater good. In addition to lifelong friendships, we fortunate men are active in F3 which is developing a whole new set of friends as we continue to age. Proof that making friends is a lifelong journey and should never stop.


            Moleskin

            9 Volt can bear crawl faster than anyone, and if he shaved his wrists to make his fit watch more accurate he would look like a poodle. Deep Dish enjoys a pick your poison exercise and is quite dangerous… to no surprise. Puddles of sweat were left on the courts, staking our claim.


            News

            Labor Day Convergence

            Beer Run (stay tuned on the development of this plan)

            3rd F rundown by Coldplay. See channel for info


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