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Smackdown Iron PAX

QIC: Prosciutto

Date: 11/21/2019

PAX: Bumblebee, Burrito, Geyser, Holy Kiss, Laces Out, Newport, Pomade

AO: SMACkdown

Conditions

41 degrees, 60% humidity and beautifully calm… and then Burrito arrived. Smoking jackets were removed and checked at the door.

COP

This was off the cuff, so I’m probably forgetting one thing…
SSH x 20 IC
Plank and Calf Stretch
Plank Jacks x 15 IC
Merkins x 10 IC
Slow Cotton-Pickers
Slow Windmills
SSH x 15 IC

The Thang

Delightfully copied from the Iron Pax 2019 Week 1 Routine
The Suck
Four cones laid out in ~10 yard spacing
Starting line to first cone: Broad Jump to first cone
– 10 Burpees
– 10 Bonnie Blairs
– 10 Big Boy Situps

Broad Jump to next cone
– 10 Burpees
– 10 Bonnie Blairs
– 10 Big Boy Situps

Broad Jump to next cone
– 10 Burpees
– 10 Bonnie Blairs
– 10 Big Boy Situps

Bear crawl back to starting line and plank or hold Al Gore for Six

Ten Count (3) – YHC is a compassionate guy, c’mon!

One lap mosey with the pax

Repeat the above once more

Ten Count (3)

One lap mosey with pax

Modify the above slightly with the following for one more round:
Lunge walk between cones;
At each cone:
– 10 Merkins
– 10 Squats
– 10 LBC’s

Ten Count (2)
*Geyser joins, stage – right

The Very Indigenous Peoples and Native American run for one lap around track (roughly 394 meters – we counted two by two)

Wheel of Merkin x 5 revolutions

2+ minutes of 30 yard all you got, jail breaks with Burrito sounds

5 minutes of Mary. Time.

COT

Discussion about shield lock, where it comes from, what it means to be there for another, what accountability really means and how you can’t have accountability of self because that doesn’t make sense. Not sorry if that hurts someone’s feelings.

We kept El Chapo’s brother in our prayer intentions, Kickback’s upcoming events in Nashville, Geyser’s Father in Law, Prosciutto’s Mother

Moleskin

  • Burrito is really fast and you can hear him moving fast, too.
  • Still on Burrito – his cross-examination technique in the gloom is second to noone. My best buddy
  • Good thing we start at 5:30 at SMACkdown – that parking lot likes to fill up right at 6am
  • Whittler was sorely missed; it was discussed. I’m not crying you’re crying.

News

  • The Battery is celebrating their one year anniversary this Saturday in the gloom
  • Check Slack for the day of service on Saturday @ Hardy elementary

Recent Backblasts

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    Hackin da Smack with Jackie Chan Part Deux

    QIC: Escobar

    Date: 11/19/2019

    PAX: Burrito, Pomade, Fissure, The Count(Rx2), WuzntMe, threeskin, Prosciutto, Friar Tuck, kickBack, Bumblebee, Milkman, Newport, Mayhem(R), Holy Kiss, Whittler

    AO: Smackdown

    Conditions

    Cold, maybe close to 40 degrees, but not bad.

    COP

    1 lap mosey, SSH x 30, LBAC x 10 each way, SSH x 20, WMH x 20

    The Thang

    “DOWN!” is the cue for performing a burpee at any given moment. Maybe did about 30 total during the workout. Should have tried for at least 60.

    Partnered up for a “Relay” or “Dora” or whatevs you call it

    Cone 1 was starting point, cone 2 was about 15 yards distance and cone 3 was about 30 yards distance.

    Run to Cone 3 and back while partner performs Aquamans. Switch off and repeat until you reach 200 Aquamans total combined. Hold Al Gore waiting on the six.

    Round 2 involved Bernie to Cone 3 while partner performed Dive bombers. Same as above for a total of 100.

    Round 3 involved Walking lunge to Cone 2 and partner holding plank. Complete 2 rounds each.

    Circled Up for 2 Rounds of Jackie Chans with a few burpees in between for the resting minute

    30 seconds each exercise: American Hammer, Leg Raises, LBC, Heel Touches, Crunchy Frog, and 100s.

    Back to Cone 1 with partner:

    Partner 1 performed Frogger to Cone 2 and back while Partner 2 did Sumo squats with block. Complete 2 rounds.

    Cool Down: 10 count Honeycutts on each arm, 10 count forward fold

    Time.

    COT

    Leadership and Accountability:

    Encouraged the group to sign-up for a VQ if they haven’t done so already. Even if you don’t feel ready to Q, sign-up anyways, it will motivate you to get ready. Leadership is earned through action, so uh, take action. This in turn will hopefully increase accountability. Briefly mentioned WuzntMe and I have an accountability chart we started in November to perform certain exercises every day of the month.

    Moleskin

    Burrito is known to be a leader in the Mumble Chatter category for the workouts. My goal was for the workout to be tough enough so he would be too winded to talk. I called for burpees any time he opened his mouth (at least that was the plan). This man can talk for days. No way I could have done a thousand burpess in 45 minutes. He either caught on to why I called spontaneous burpees, or he just enjoys pain. Either way, he was asking for more and more towards the end.

    I later found out Burrito is a lawyer and ordained minister. I don’t think I will ever be able to keep him from talking.

    This backblast was the most difficult to type and took forever due to technical difficulties. (I think I need a new computer for Christmas)

    News

    Battery 1 year anniversary is Saturday the 23rd.

    Recent Backblasts

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      Burrito didn’t wear shorts

      QIC: Whittler

      Date: 11/14/2019

      PAX: Prosciutto, Money Ball, Blindside, Shredder, Gusher, Burrito, Kickback, Bumblebee, Geyser, Newport, Holy Kiss

      AO: Smackdown

      Conditions

      Cool and dry

      COP

      We began with the merkin mile – 40 merkins, one lap, 30 Imperial Walkers, lap, 20 windmills, lap, 10 burpees, lap

      The Thang

      To the field…
      4 corners
      Corner 1 – 10 V ups

      Merkin roll

      Corner 2 – 10 V ups, 20 merkins

      Run

      Corner 3 – 10 V ups, 20 merkins, 30 Froggy Squats

      Merkin roll

      Corner 4 – 10 V ups, 20 merkins, 30 Froggy Squats, 40 SSH

      Run

      Back down

      40,30,20,10

      lunge walk

      30, 20, 10

      run

      20, 10

      lunge walk

      10 LBCs

      Bleacher work

      Alternating arms, lunge jumps, dips x 10 each ( 2 rounds)

      Mary

      Freddie Mercury

      Heel touch

      Pickle pointer

      LBCs

      Plank

      COT

      “But life is worth nothing to me unless I use it for finishing the work assigned me by the Lord Jesus-the work of telling others the Good News about the wonderful grace of God.” Acts 20:24

      Moleskin

      Lots of discussion about Burrito not wearing any shorts or pants over his tights. Seemed like it was cold outside. But apparently that’s not what our moms said…

      News

      November 16th convergence at Brainerd Baptist

      Thanksgiving Day convergence at HC 5:30-6:30

      Recent Backblasts

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        Gentlemens Ridge Jaunt

        QIC: Fissure

        Date: 11/12/2019

        PAX: Prosciutto, Whittler, Gusher, Holy Kiss, Burrito

        AO: Smackdown

        Conditions

        Low 30s and flurries. Ground was wet from overnight rain. Nice and miserable conditions.

        COP

        Circled up in SMAC parking lot
        SSH x 20 IC
        Fwd fold x 10 IC
        Iraqi tea time x 10 IC
        SSH x 10 IC

        The Thang

        Still in parking lot

        10 Burpees, squats and merkins

        Mosey off the SMAC property and up Mayer St to the Brow Estates “hood”
        Stop at first intersection

        15 burpees, squats and merkins
        Continued the mosey onto Gentleman’s Ridge stopping in the cul de sac

        20 burpees, squats and merkins
        Continued the mosey back to the intersection

        15 burpees, squats and merkins
        Continued the mosey back down Mayer St, onto SMAC property and down to the track

        10 burpees, squats and merkins
        Over to concrete bleachers

        Hold Al Gore with backside a centimeter off the bleachers x 10 IC
        Dips x 10 IC
        AG x 15 IC
        Dips x 15 IC
        AG x 20 IC
        Dips x 20 IC
        Onto track

        4 cones, 5 yards apart (20 yards total)
        Suicides part 1: run only
        Suicides part 2: bear crawl to cone, crawl bear back, RNR to each cone
        Back to bleachers

        Al Gore x 30 IC
        Back to track

        Suicides part 3: run only
        Back to bleachers

        Rectangle of merkins, ended after 5 each man.
        Back to track

        Suicides part 4: run only
        Bleachers again

        Al Gore to failure. Burrito victorious. What a stud.

        Mary: Plank, Medium pickle pounders, Plank, Jumbo pickle pounders

        COT

        Broke open the qsource this week and the intro contained a good enough nugget to share with the pax today. Leadership is a skill that requires honing. It is not like a square jaw or receding hairline (thank you very much) that you’re simply born (blessed) with. Sure, some guys may seem to possess traits that make them better “natural” leaders but don’t let it discourage you. F3 is a great source of leadership training. Get into the Q Source and if you haven’t q’d a workout I highly recommend it!

        Moleskin

        Burrito brought his A+ jokes to the gloom today. Fairly certain he owns a weed eater.

        Burrito does a mean Napoleon Dynamite impression.

        It was pretty miserably cold today but after five minutes who can really tell. Right?

        News

        3 year Anniversary convergence, 11/16 at Ridgecut (Brainerd Baptist BX) 0700

        Thanksgiving convergence at Hill City 0530-0630

        Recent Backblasts

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          “Death Wish” (Charles Bronson Jr.)

          QIC: The Count

          Date: 11/04/2019

          PAX: Blindside, BumbleBee, Burrito, Doubtfire, Friar Tuck, Gusher, Laces Out, MoneyBall, Newport, Pomade, Prosciutto, Whittler 

          AO: Smackdown

          Conditions

          44 degrees, partly cloudy, and calm

          COP

          Warm-Up incorporated into The Thang

          The Thang

          Someone asked me recently if I had a “Death Wish” because I like pushing the envelope, so I naturally thought of Charles Bronson in his multiple “Death Wish” movies. So…Here we go!
          Charles Bronson, JR.
          Lay out cones across soccer field at 0, 40 and 50 yards. O being the starting point for all exercises. At the completion of set exercise all PAX will sprint to 40 yard cone and Bear Crawl to 50 Yard cone. Mosey back to start and hold Al Gore or Plank until 6 is in. Caveat – First PAX to complete will go meet 6 and complete with 6 adding motivation!

          ALL Exercises are done as 25 Reps (Single Count). 1. Side Straddle Hop. 2. Merkins. 3. Burpees. 4. LBC’s. 5. Jump Squats. 6. Imperial Walkers. 7. Mountain Climbers. 8. Plank Jacks. 9. Lunges. Total of 225 Reps per round.

          After 1 complete round all PAX went to bleachers where we did 10 Incline Merkins and Box Jumped or modified with Step Ups to top and walked back down to ground.

          Rinse and Repeat – 2nd round perform 15 Reps of each exercise. Total of 135 Reps.

          COT

          CIRCLE OF TRUST: Counterama, Namerama, Announcearama –
          BALL OF MAN: I mentioned my faith and also used an old saying that has been used in the military for decades. “There are no Atheist in Foxholes” I didn’t mean in a derogatory manner, just the fact the many people who are non believers who are under extreme stress (especially in combat) will even turn to God or as we like to say in F3 “something higher than ourselves”. The third F in F3 doesn’t not ascribe to any one faith. None of us in the F3 Family will lie in judgement of F3 Brothers based on their beliefs.

          I also delivered Lesson 2 of 18 from Colin Powell’s Leadership Primer:

          “The day soldiers stop bringing you their problems is the day you have stopped leading them.  They have either lost confidence that you can help them or concluded that you do not care.  Either case is a failure of leadership.”

          Moleskin

          “Leave No Man Behind and Leave No Man Where You Found Him”. I asked the first PAX who completed there exercise, run, bear crawl, and run back to start to fall back and pick up the six. Most rounds you can expect the same 2-4 people finishing before others. What I found, was that some who were not first asked to be allowed to pick up the six even when they themselves were not first to finish! That was Awesome!

          Not to mention Burrito’s corny Abraham Lincoln Quotes!!! LOL..

          News

          Don’t forget convergence on Saturday, Nov 16th!

          Recent Backblasts

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            John McCain Did Bearcrawls in a Smoking Jacket

            QIC: WuzntMe

            Date: 11/07/2019

            PAX: Pomade, Prosciutto, Blindside, MoneyBall, Burrito, Friar Tuck, FNG-Holy Kiss, Rogan

            AO: Smackdown

            Conditions

            Cool. Around 50 at kickoff

            COP

            Lap around the track, circle up in the field.
            20 SSH IC
            10 Wesley Snipes in an Indians Uniform IC
            20 LBAC IC
            20 LBAC Reverse IC
            20 Don Quixotes IC
            3 Cell Mates
            20 SSH IC

            The Thang

            Sevens on the Bleachers
            Decline Dive Bombers – 1
            Climb stairs
            Dips – 6
            Continue until numbers are flipped

            Power Trio Dora
            Mosey to middle of the field – hey cool, some cinderblocks.
            Count off in threes – each group is a trio.
            Man 1: Run a lap around the track
            Man 2: Bear Crawl to the uprights and back
            Man 3: 20 goblet squats, 10 manmakers, 5 John McCains
            Rotate once Man 1 returns.

            First Intermission:
            Mosey to the concession stand/shed
            Airchair and pass a coupon back and forth.
            Pass the coupon again one cycle, drop and do five merkins, reclaim the airchair.

            Power Trio Dora
            Man 1: Run a lap around the track
            Man 2: High Knees to the uprights and back
            Man 3: 20 goblet squats, 10 manmakers, 5 John McCains

            Second Intermission:
            Mosey to the concession stand/shed
            Airchair for a 60 count
            Pass the coupon one cycle, five shoulder presses with the coupon

            Indigenous People’s Run around the track


            Circle up in the middle of the field for Mary
            Flutter Kicks 20 IC
            Mercuries 20 IC
            Heel Touches 20 IC
            100s 20 IC

            Time



            COT

            CIRCLE OF TRUST: Told the Pax about my experience with F3, and how it’s made me better in most every phase of life. Encouraged them to stick with it, and make it the hardest thing that they do all day. This is a new AO, but it’s in very good hands with leadership from Pro and Whittler. Just keep coming back, and take the DRP.


            BALL OF MAN:             Blindside led us out, and earnestly.

            Moleskin

            Burrito is a talker. Despite YHC best efforts to smoke him out, he kept at it. But we’re totes def besties now.

            I almost clocked Rogan with a coupon during first intermission.

            News

            Convergence 11/16 at RidgeCut
            Thanksgiving workout at Hill City only

            Recent Backblasts

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              Chinese Water Torture

              QIC: Whittler

              Date: 10/31/2019

              PAX: Laces Out, Prosciutto, Gusher, Pomade, Bumblebee, Doubtfire

              AO: Smackdown

              Conditions

              Pouring down rain

              COP

              Mosey lap with 2, 4, 6, and 8 burpees

              SSH x 31

              Forward fold

              Willie Mays Hays

              Arm circles

              Overhead Press

              SSH

              The Thang


              Trick or Treat
              There was a bucket of candy containing various types of candy that correlated with a certain exercise. We each drew one piece of candy and did 31 reps of said exercise. 200 meter run in between each turn

              Milky Way – Merkin

              Snicker – Pumpkin Smashers (V-ups)

              Twix – Lunges

              3 Musketeers – LBCs

              Laffy Taffy

              • Purple – 100 meters
              • Yellow – 400 meters
              • Red – 200 meters
              • Green – 300 meters

              Repeated for 2 rounds

              Bleacher work

              Alternating arms

              Step up x 10

              Dips

              Step up x 10

              Incline merkins

              Step up x 10

              Mary

              Freddie Mercury

              Pickle Pointers

              Pickle Pounders

              Heel touches

              LBCs

              COT

              Nobody likes doing hard stuff but being out in the terrible weather sure is easier with your F3 brothers. I didn’t want to get up this morning. However, I knew that my brothers were going to be there to embrace the suck with me. Sometimes we have to do things that we don’t want to do but we have to make the choice to persevere and get better.

              Moleskin

              The pouring rain did not lend itself to much MC.

              News

              Convergence 11/16

              Turkey Day Convergence – site TBD?

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                Hurry Up! There’s Burpees on the Line!

                QIC: Sidekick

                Date: 10/29/2019

                PAX:   FNG-Hibachi, Whittler, Prosciutto, Blindside, Laces Out, Burrito, Kickback, Doubtfire, Friar Tuck, Pediasure, Pomade, Newport, Gusher

                AO: Smackdown

                Conditions

                53 degrees and clear. A hint of mahogany and fine wine in the air

                COP

                SSH ICX25; Mercans ICX15; Forward Fold ICX12; Slow Squats ICX15; Willie Mays Hays ICX12; SSH ICX15; LBAC – Reverse – Cherry Pickers – Overhead Press – ICX12 each; Take a lap

                The Thang

                Pair up and head to bleachers

                Race for the Burpees – or lack there of

                Round 1

                Partner 1 – Box Jump to the top of the bleachers; Progress down the bleachers performing the following exercises on each step X10 each – Dips, Dercans, Ircans, Dips, Dercans, Ircans

                Partner 2 – Run a lap as fast as you can

                Flap jack

                Round is complete when both partners reach completion.

                First place – 0 Burpees; Secod Place – 1 Burpee; 3rd Place – 2 Burpees and so on

                Round 2

                Partner 1 – Starting at the bottom of the bleachers – 5 1 legged squats – step up backwards; 5 1 legged squats – other leg, step up backwards; 10 Butt Kiss squats – Step up backwards; 10 LBC – Step up backwards; 10 Seal Claps – Come down the steps

                Partner 2 – Run that lap homey

                Flap jack

                First place – 0 Burpees; Secod Place – 1 Burpee; 3rd Place – 2 Burpees and so on

                Round 3

                Gets Complicated

                Broke into 4 groups, some with 3 and some with 4

                Partner 1 – 100 Block reps of your choice

                Partner 2 – 100 Ab reps of your choice

                Partner 3 – Get that lap

                Flap jack multiple times until you have completed all three stations

                No penalties as it wasn’t a fair fight, but me and whittler and burrito still won

                Round 4

                back to pairs

                Partner 1 – 50 Block or diamond mercans

                Partner 2 – You guessed it, run Forrest!

                Flap jack

                All PAX get 5 Burpees

                Mary

                Pretzel Crunch ICX10 per side; Dying Cockroach ICX12; Pickle Pointers ICX12; Heel touch ICX12

                Time

                COT

                Keep it Growing! You guys are doing a great job with Smackdown. Keep EHing and bringing the new guys back out. Its a great AO and a great group of guys

                Moleskin

                It was nice to enjoy the finer things in life this morning on the mountain. The ascots and smoking jackets were a nice touch. I was a bit taken aback when a servant emerged to re-tie someone’s shoe laces, but to each his own. I look forward to my next visit, assuming I would be tolerated for a second session

                News

                OTB at BX on Thursdays going forward.

                3 Year Chatt Anny on 11/16 at BX

                1 Year Battery Anny on 11/23

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                  Party at the Hive – Smackdown

                  QIC: Bumblebee

                  Date: 10/24/19

                  PAX: Laces Out, FNG-Pomade, Kickback, Gusher, Whittler, FNG-Friar Tuck, Blindside, Money Ball, Prosciutto

                  AO: Smackdown

                  Conditions

                  Brisk 41 degrees and dark – perfect conditions for the gloom!

                  COP

                  20 x SSH

                  10 x TTT (3rd Grade exercise)

                  10 x Little Arm Circles – Forward then Backward

                  10 x Imperial Walkers

                  The Thang

                  1. 30 Merkins
                  2. 30 Squats
                  3. 30 LBC’s
                  4. 10 Burpees
                  5. 10 Windmills

                  Run 200 meters.

                  1. 30 Merkins
                  2. 30 Mountain Climbers
                  3. 30 Flutter Kicks
                  4. 10 Burpees
                  5. 30 LBC’s

                  Run 200 meters.

                  1. 30 Merkins
                  2. 30 Star Jumps
                  3. 30 Supermans
                  4. 10 Burpees
                  5. 30 LBC’s

                  Run 200 meters.

                  1. 30 Merkins
                  2. 30 Lunges
                  3. 30 Hello Dollies
                  4. 10 Burpees
                  5. 10 American Hammers

                  Run last 200 meters.

                  Head to center of field for 8 minutes of Mary.

                  COT

                  Welcome FNG-Pomade (Lane Trent) and FNG-Friar Tuck (Chad Wood)!

                  I enjoyed having my first F3 Chattanooga Q with the Smackdown pax and I can’t wait till the next time in the gloom! Thank you for your support and I hope I didn’t disappoint with the MARSOC short card!

                  Moleskin

                  The burpees were definitely the crowd pleaser! The lunges never seemed to stop! Great job by all the pax!

                  News

                  Next week – Tuesday and Thursday at Smackdown!

                  Recent Backblasts

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                    BBSRBBCCMS

                    QIC: Prosciutto

                    Date: 10/22/2019

                    PAX: Bumblebee, Burrito, Early Bird, Escobar, Geyser, Gusher, Kickback, Pediasure, Whittler

                    AO: SMACkdown

                    Conditions

                    Soggy from over night rains. 52 degrees and humid. T-shirt and shorts weather.

                    COP

                    SSH x 36 IC
                    Mtn Climbers x 12 IC
                    Plank x 10 (Regular/Right side/Left side)
                    Third Grade Exercises IC
                    High Knees IC
                    SSH x 12 IC
                    Indian Run 400 M

                    The Thang

                    BLOCK BURPEES SHUTTLE RUN BURPEE BEAR CRAWL CURL MERKIN SQUAT
                    (BBSRBBCCMS) – It’ll catch on one day…
                    Initially didn’t plan for partner work, but only had so many blocks, so Q signaled for an omaha to partner-up
                    Partner 1:
                    1) 3 Side jump-over block burpees
                    2) 3-line shuttle run
                    3) 5 burpees at far end of shuttle run
                    4) Bear crawl return to start point
                    5) With block – 15 Curls, 15 Merkins, 15 Squats
                    *switch with Partner when done

                    Partner 2:
                    Round 1: SSH AMRAP
                    Round 2: 400 M run
                    Round 3: 400 M run

                    Both partners plank for 6 if finished before the group.

                    CURL PARTY
                    PARTNER TRUST EXERCISE
                    Partner with block stands on partner on ground’s feet while he does Big Boy Situps
                    Pax 1: Low Curl w/ block x 10, Top Curl w/ block x 10, Full Curl w/ block x 10
                    Pax 2: BBSU AMRAP

                    repeat 3x

                    3MOM
                    Flutter Kicks IC
                    Pretzel (R/L)
                    Box Cutter (IC)

                    COT

                    Strive to be better in everything you do. Sometimes simply striving to be better can bring you out of a rut or help you focus less on that rut. Being 1% better at anything is better than nothing at all. If that 1% is your focus, your task and your mindset will likely gain more than you expected.

                    Moleskin

                    Even though it was soggy/rainy/dreary this morning, these men showed up and supported one another. This accountability is why we’re here…

                    Speaking of showing up! Early Bird (from East Ridge) and Escobar (from Apison) came up the mountain this morning … Wow! Great job. Glad we could host! Awesome to see and share the F3 gloom brotherhood with these men. Now, our task at SMACkdown is to figure out how to get the guys who need to make two right-turns from their drive way to get out in the gloom!

                    Early Bird said he can feel his liver; that’s a new one for me. Maybe less cervezas and more Love Potion #9?

                    Bumblebee is back! And promptly picked up the vacant q-slot on Thursday. High impact man. What a guy, but he’s still a Death Valley # 2 Tiger…

                    Burrito knows everyone and everything Signal Mountain. Future town Mayor? Probably one day. But we’ll still know him as Burrito…

                    Prayers

                    Laces Out M illness this morning
                    Cottontail attending Officer school (Air Force) as a Chaplain

                    News

                    Stay tuned for the announcements on the #announcements channel on Slack.
                    F3 Chattanooga 3 Year Anniversary coming up in November

                    Recent Backblasts