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Herschel Walker Pets the Pony Everyday

QIC: Steam Engine
PAX: Whittler, Ohms, Prosciutto, Angus, Laces Out, Rainman, Snowflake
AO: Hill City
Date: 1/9/2018
Conditions: Warm 37 degrees perfect for a Herschel Walker beatdown

Disclaimer was given at the Shovel flag while some stranglers were getting out of their vehicles. And we are off
Quick mosey to Great Hall
COT:
SSH IC 15x
Cherry Picker IC 15x
Windmill IC 15x
Alternating Toe Taps IC 15x
Mosey to Walnut Walking Bridge and informed the PAX that seeing Herschel Walker as an honorary captain for the Georgia Bulldogs reminded me of an Art of Manliness article about his crazy workout that he did and continues to do (will attach article at the end).
The Thang:
Merkins IC 10x
LBC IC 10x
Mosey to next lamp post
Rinse & Repeat 4x
Forward Lunge 10 each leg
Squat IC 10x
Rinse & Repeat 4x
Dips IC 10x
Mosey to next set of benches
Rinse & Repeat 3x
Once we completed Walnut bridge asked Laces out to lead us to the Market St bridge and take us back to Love Shack. During the mosey to Love Shack, QIC was starting to feel the wings and pizza from the night before luckily it stayed down. Also, learned that by yelling “FELLOWSHIP” the PAX slow down for the 6 catch up. Thanks for tip Prosciutto. Once we were within eyeshot of the Love Shack Prosciutto called for one last sprint to the finish.
Once we made it to the Love Shack we noticed that our shovel flag tipped over which comes with a 10 burpee penalty.
Time

COT:
Prayer Request:
Mr. Clean had another seizure so won’t be able to drive for awhile.
Angus wife due date was 1/8 so now the waiting game.
Ohm’s friends had their baby on 1/8
Announcements:
Chattanooga Relay (4 man marathon relay): 3/2 – 3/4
Ragnar Race (12 man relay Chattanooga – Nashville): 3/23 – 3/24
Chattanooga MS Walk: 4/21
GoRuck Tough (Chattanooga) : 8/18
Tough Mudder (Nashville): 9/15 – 9/16
For more details check out the F3 Chatt Newsletter
Upcoming Q’s:
1/10 Snowflake
1/11 Vila
1/13 Ohms, Prosciutto, Steam Engine
WOD: “Success is just being happy… God has helped me to love myself. I know who God is, and I love God.” – Herschel Walker
We are a week into the new year. Everyone has set their New Years Resolution and goals. Now take the time to define what success means to you. Success is not just being on top of the mountain or having the most money. It could be completing a marathon, a GoRuck Tough event, coming out to the Gloom. Sometimes success is in the journey and not the end result. Herschel defined success as being happy which is a great definition and he got their through loving God. If you know and love God then you have already won.
New year, new goals, you gotta define success It’s not just being on top
Here is the link to the Herschel Walker article. Some highlights:

  • Dips — up to a 1,000 a day
  • Squats — up to a 1,000 a day
  • Lunges — up to a 1,000 a day

The Herschel Walker Workout

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A Steam Clean F3 Lesson

QIC: Mr. Clean & Steam Engine
Date: 1/6/2018
PAX: Angus, Best in Show (RESPECT), Ohms, Pennywise, Picasso, Prosciutto, Ringwald, Snowflake, Vila
AO: The Landfill

Conditions

Well, Ohms, Elsa is still clearly mad…18 degrees. She couldn’t keep away yet another FNG!!

The Disclaimer

F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level.

COP

SSH IC x20
Cotton Pickers IC x15
SSH IC x18
Windmill IC x15
SSH IC x15
Alternating Toe Touches IC x12
Baby Arm Circles IC x15
Reverse IC x15
Shoulder Press Holding Squat IC x15
SSH IC x12

The Thang

YHC and Steam Engine wanted to introduce the PAX to a wrestling style beatdown. We moseyed to the big field and Steam led the PAX to our friend BRUTOS. Well, apparently her and Elsa know each other and BRUTOS just couldn’t let it go (the ground that is!!). Yep, it is indeed a bit brisk in Tennessee. We called an audible, ironically, to complete the TN Iditarod.

Tennessee Iditarod

Pax were instructed to partner up, find their Dewayne, and become friends with a set of reigns (rope/towing straps) of their preference.
Pax 1- Wrapped reigns around waist
Pax 2- Shotput his Dewayne to determine the stopping point for Pax 1.
Pax 1- Completed The TN Iditarod.
Pax 2- Shotput Dewayne for a new destination.
Rinse and Repeat to the end of the field.
Pax 2- switched arms and completed same routine back.
Flapjack and complete the same routine.

From the Mats to the Stands

Pax completed Monkey Rolls until halted by YHC (a popular staple in mat drills)
Pax completed the Wave of Merkins (The wave is a popular staple for those in the stands)

Scout Run

Once each Pax completed 2 rotations we recovered (Two 10 counts) and moved to the next routine.
MOM
Partner up for some team Mary with Dewayne:
Big Boy Sit up: Holds Coupon overhead completes sit up and passes off coupon to partner and repeat til each PAX completes 10 reps
Dewayne Twist: Stand back to back with your partner and pass Dewayne to your side to hand off to your partner. Complete 10 reps each side.
COT
Nameorama

Moleskin

The question is often posed, “Are leaders born or made?”, and YHC believes leaders are most certainly born. However, having potential and achieving potential are very different things. While leaders are born, they must put in the work to actually become a successful leader by learning from mistakes, continuing best practices, using both knowledge and wisdom, participating in honest reflection, and seeking constructive criticism from those wiser than themselves.BOM

News

GoRuck Tough 8/17/2018Tough Mudder (Nashville) 9/2018
F3 Ragnar Team for Race 3/23-24/2018
F3 Chattanooga Marathon Team 3/4/2018

Upcoming Qs

1/8/18 – Prosciutto (Beast Ridge)
1/9/18 – Steam Engine (Hill City)
1/10/18 – Mr. Clean (The Griff)
1/11/18 – Vila (Hill City)
1/13/18 – Mr. Clean (The Landfill)

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12 Days of Christmas

QIC: Steam Engine
PAX: Vila, Angus, Best in Show, Ohms
AO: Hill City
Date: 12/12/2017
Conditions: a cool 37 degrees nice and warm for a holiday beatdown

Mosey to Great Hall where disclaimer was given and we began with a quick COP
COP:
SSH IC 15x
Cotton Pickers IC 12x
Windmill IC 12x
Imperial Walker IC 12x
Kept the COP short in sweet since we would need all the time for what lay ahead.
The Thang:
1 Burpee
2 Big Boy Sit Ups
3 Bench Press
4 Shoulder Press
5 Curls
6 Bent Over Rows
7 LBC’s
8 Mountain Climbers
9 Merkins
10 Plank Jacks
11 Lunges
12 Jump Squats
Tried to find a decent size Dwayne and gathered around the Christmas tree in Coolidge Park. Explained how the thang worked. We start off with 1 burpee take a lap come back do 2 Big Boy Sit Ups & 1 Burpee followed by a lap. We did this til we got to the 12th gift of Jump Squats. Yup the beat down is brought to you by the 12 Days of Christmas song but instead of nice gifts like 5 golden rings you get curls and forget about the partridge in a pear tree you get a lovely burpee. Also quick shout out to Shark Bait from F3 Mt View who I stole this from. Solid Q brother.

COT:
Prayer Request:
Announcements:
December 1-25: Xmas ab challenge #Abvent
December 23: Potluck dinner
December 25: Xmas beat down (more details to come as we approach this date)
TBD: Rucking Camping Trip
August 17,2018: GoRuck Tough in Chattanooga
September 15-16, 2018: Tough Mudder in Nashville

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Lesson in Strength & Toughness

QIC: Steam Engine
PAX: Angus, Vila, Mr. Clean, Best in Show, Picasso, Ringwald, Snowflake, Ohms, Laces Out, Jingle Vader(F3 New Orleans)
AO: Landfill
Date: 12/2/2017
Conditions: warm 44 degrees after a lovely ruck around Red Bank at 0606

Disclaimer was given to the PAX and off we go.
COP:
SSH IC 15x
Cotton Pickers IC 15x
Windmill IC 15x
Finkle Swing 15x
Hold Plank for the following exercise
Merkin IC 10x
Alt Shoulder Taps IC 10x
Annie IC 10x
Plank Jacks IC 10x
Peter Parkers IC 10x
Recover
Forward LAC IC 15x
Backward LAC IC 15x
Shoulder Press IC 15x
Chinook IC 15x
Mosey down to bottom gate
Pretzel IC 10x
Mosey up to mid lot
Dying cockroach IC 10x
Mosey top lot
Leg Climbers IC 12x led by Angus
The Thang:
Partner Up and retreive coupons from Ohm’s truck and meet at the field:
Fireman’s Carry downfield swap and back 3x
Honeymoon Carry downfield swap and back 3x
P1:Overhead Coupon Carry downfield and Shoulder Press 10x
P2: RBC
Rinse & Repeat 3x
P1:Frankenstein/Hodor Carry (hold coupon fully extended out from your body) downfield and Curls 10x
P2: Flutter Kicks
Rinse & Repeat 3x
P1:Bear hug carry downfield Squats 10x
P2: Hello Dolly
Rinse & Repeat 3x
After completeting some heavy carrying we replaced the coupons back to Ohm’s truck.
With a minute left we got some quick Mary in for the day.
Mary:
Rosalita

WOD:
Strong: Having the power to move heavy weights
Tough: to withstand adverse conditions
You go to the gym you see a ton of strong guys. Men benching, squating, deadlifting, 2x sometimes 3x their weight. You go to the gloom you see tough HIM. Men that aren’t afraid of getting their hands dirty or the cold weather, rain, or humidity. Anyone can be strong in their own right but to be tough you have to get away from your comfort zone. A gym rat excel in their area bc they have their fancy gloves, belts, and temperature controlled environment, but take that all away can they still hit those PR’s maybe maybe not. That is what separates HIM from a gym rat we all might not be strong but we all are tough as nails. It takes a tough man to workout in freezing conditions, takes a tough man to workout with little sleep, and takes a tough man to wake up early to meet other HIM at 0530 to work out in various conditions. So be glad what you have accomplished every morning just by showing up.
Articles that provided inspiration for this beat down:
https://www.artofmanliness.com/2017/11/29/dont-just-lift-heavy-carry-heavy/
https://www.artofmanliness.com/2013/10/03/you-may-be-strong-but-are-you-tough/
https://phillipreynoldsblog.wordpress.com/2017/11/29/we-dont-get-up-for-easy/
Announcements:
December 1-25: Xmas ab challenge #Abvent
December 23: Potluck dinner
December 25: Xmas beat down (more details to come as we approach this date)
TBD: Rucking Camping Trip
August 17,2018: GoRuck Tough in Chattanooga
September 15-16, 2018: Tough Mudder in Nashville
Prayer Request:
Angus wife
Mr. Clean’s neurologist doctor appointment
Fellowship Q someone to step up
 

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Construction Crossing at Hill City

QIC: Steam Engine
PAX: Banjo, Early Bird, Angus, Picasso, Ohms, Rainman
AO: Hill City
Conditions: We will call it a cool 32 degrees. Mostly bc the thermostat on my car read ICE during my drive to the Gloom. So it was a cold one for sure but the PAX were ready to get better.

Disclaimer was given on time and we got started.
COP:
SSH IC 15x
Cotton Pickers IC 15x
Imperial Walker IC 15x
Forward LAC IC 15x
Backward LAC IC 15x
Alternating Toe Taps IC 15x
FNG Challenge Burpee Penalty 5 OYO
The Thang:
Mosey to the base of Mt. Midoriyama
Sprint up Mt. Midoriyama mosey back down
Squat IC 10x
Bernie Sanders up mosey back down
Squat IC 10x
Rinse & Repeat 3x
Mosey to Ohms’ truck to retrieve coupons
Block crawl to light pole (start position is a bear crawl, place coupon between feet, reach back to grab block and move it forward, next bear crawl til the coupon is back between your legs)
Shoulder Press IC 10x once the 6 reached the light pole
Rinse & Repeat 2x
Lunge to light pole
Goblet Squat IC 10x
Rinse & Repeat 2x
Carry coupon to light pole
Curls IC 10x
Rinse & Repeat 2x
Bent Over Row IC 10x
Rinse & Repeat 3x
Put blocks back up and start 5MOM.
Mary:
LBC IC 15x
RBC IC 15x
Flutter Kicks IC 15x
Hello Dolly IC 15x
Leg Climber IC 12x
LBC IC 15x

COT:
Count-a-rama
Name-a-rama
Prayer Request:
Picasso: wife starting a new job, death in the family
Angus: wife is due sometime soon
Delta as he transitions to his new job
Announcements:
Mr. Clean’s students are selling holiday cards for $5
Rucking event set for August 17, 2018

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Thanksgiving Eve

QIC: Steam Engine
PAX: Early Bird, Mr. Clean, Ohms
AO: The Griff
Date: 11/22/2017
Conditions: 42 degrees great weather to start Thanksgiving break

Disclaimer was delivered and we got started
Warm-up:
SSH IC 10x
Cotton Pickers IC 10x
Finkle Swing IC 10x
Imperierial Walkers IC 10x
Forward LAC IC 10x
Backward LAC IC 10x
Alternating Toe Taps IC 10x
FNG Challenge Penalty 6 OYO
The Thang:
Mosey to bigger parking lot across the street bc the one we parked at wasn’t big enough for what we were about to do
Greater Lot:
Indian run w/ Squats (5x): End man would stop and complete 5 squats and sprint to the front and repeat til we make it to baseball fields
Diamond:
Sprint  to 1st base
Forward lunge to 2nd base
Bernie Sanders to 3rd base
Backward lunge to home plate
Rinse and Repeat 3x
Once we completed we partnered up:
Wheelbarrow to 1st base switch partners and come back home
Took a small mosey to the Small Shack:
Wall sits w/ Muhammad Ali IC 10x
Wall sits w/ Joe Frazier IC 10x
Wall sits w/ push press IC 10x
Following the wall work PAX took a stroll to the base of the hill for one good sprint and continue to the random steps in front of the sketchy old school:
Stairs:
1 Leg Stair Jump to the top return to the bottom and get other leg
Calf Raises IC 10x
Rinse & Repeat 3x
With time winding down it was time to mosey back to the Flag for some 5MOM.
Mary:
RBC IC 10x
Flutter Kicks IC 10x
Hello Dolly IC 10x
Leg Raises OYO 10x
Pickle Pounders IC 10x
Rosalita IC 10x

Count-o-rama
Name-o-rama
WOD: “I am grateful for what I am and have. My thanksgiving is perpetual.” -Henry David Thoreau
Don’t forget to count your blessing everyday not just on Thanksgiving. We have so much to be grateful everyday like being able to wake up at 5 AM to go workout with a bunch of HIM.

Moleskine:
Tclaps for Early Bird for driving out to The Griff that’s not an easy drive coming from East Ridge. We appreciate your commitment to get better and make us better. Also, one day we will invest on a selfie stick for you. It was an honor to be able to Q at The Griff due to work I might not be able to Q here til next year when I’m back in the Chattanooga office so thank you. We might have been a small group but enjoyed the mumble chatter about cold gear, Ohm’s yoga pants, and holiday travel. Be safe everyone traveling and keep EHing.
-Steam Engine

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Monster Mash

QIC: Steam Engine

PAX: Ohms, Angus, Vila, Delta, Flemish, Banjo, Picasso, FNG-The Count, Snowflake
AO: Hill City
Date: 10/31/2017
Conditions: 42 degrees great weather for a monster mash

Disclaimer was given & welcomed the FNG
Warm-Up:
SSH IC 15x
Little Arm Circles (LAC) Forward IC 15x
LAC Backward IC 15x
Shanook IC 15x
Alternating Toe Taps IC 15x
Peter Parker IC 15x
Mountain Goat IC 10x
Mosey to the river-walk
The Thang:
Zombie Walk: lunge across to a set point this morning we used the benches on the river walk.
Followed by Ballerina Squats IC 10 OYO
Rinse & Repeat 3x
Once we reached the Great Hall we picked out some rocks to perform The Cooper
The Cooper:
Block Burpee, Goblet Squat, Merkins, mosey to 2nd bench & back
Start at 10 reps for each excersices & work down to 1 rep
Mosey back to The Love Shack for some quick Mary
Mary:
RBC IC 15x
LBC IC 10x

COT:
Count-o-rama
Name-o-rama
Prayer Request:
Count: New CEO pray for guidance and wisdom as he leads 250 people
Angus: wife’s pregnancy
Stairmaster: neighbor had electrical fire
Announcements:
November 11: Q School
November 18: Grow Ruck
Upcoming Q’s:
November 1: Ohms (The Griff)
November 2: Villa (Hill City)
November 4: Angus (Landfill)
 

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Steam Engine Express

QIC: Steam Engine

PAX: Delta, Prosciutto, Angus, Ohms, Rainman, Snowflake, Early Bird, Flemish, Laces Out, Best in Show, Mudslide

AO: Hill City

Date: 10/17/2017

Conditions: 48 degrees perfect weather for a tour of our lovely AO

Disclaimer was given and we are off.
Warm Up:
SSH IC 15x
Cotton Pickers IC 15x (think I called them Humpees my apologies heard different names for this)
Wind Mill IC 15x
Mountain Climbers IC 15x
LAC Forward IC 15x
LAC Backwards IC 15x
And we are off to our first stop of the day The Swamp
The Thang:
Box jump to the top & hold an Al Gore til the 6 arrives followed by Squat IC 10x rinse & repeat for a total of 4x
After spending some quality time at The Swamp we took off for the next stop Ring of Sprinklers (not sure if it’s been formally named). By the looks of it Rainman came prepared for this stop with his rain coat fortunately for the rest of us the sprinklers were off this cold morning.
Dips IC 10x & Incline Merkin IC 10x rinse & repeat 3x
Tried not to spend to much time here in fear that the sprinklers might go off on us so we rushed to the next stop The Great Hall for a quick sit.
Wall Sits w/ Muhammad Ali’s IC 15x
Wall Sits w/ Joe Frazier’s IC 15x
Wall Sits w/ Push Press IC 15x
Once we got tired of sitting around we headed for the next stop Coolidge Park Loop
Indian Run 2x
Got a 10 count before heading to the next stop The Lot
Merkin-cide across the parking lot
Once completed we departed back to The Love Shack with less than a minute to go Angus lead us in a quick 1MOM
LBC IC 20x

COT:
Count-o-rama
Name-o-rama
 

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We Are Farmers

QIC: Steam Engine

PAX: Angus, Ohms, Prosciutto, Mr. Clean, Vila, Esse, Chuck-E

AO: The Landfill

Date: 9/30/2017

Conditions: 60 degrees with a constant wind great weather for farming or so I’m told

Disclaimer was given at 0700 and before our first exercise of the day we spot a HIM crawling under the gate to join us and to our surprise it was our last brother Chuck-E. Glad to have you back in the Gloom.
Warm Up:

  • Up Straddle Hop IC 15x
  • Up Straddle Hop IC 15x
  • Alternating Toe Taps IC 15x
  • Cotton Pickers IC 15x
  • Forward Arm Circles IC 15x
  • Backwards Arm Circles IC 15x
  • Imperial Walker IC 15x
  • Burpees OYO 10x

Run down to lower gate

  • Burpees OYO 10x

Run back to upper gate
The Thang:
Once back to the upper gate we went to retrieve the coupons from Ohms truck. Feel that we have neglected our forearms and traps.  We partnered up to perform farmer walks.

  • PAX 1 performs LBC while PAX 2 farmer carries 2 coupons across the field & performs Should Shruggs 10x then mosey back to PAX 1 to swap out [10x]
  • PAX 1 performs RBC while PAX 2 farmer carries 2 coupons across the field & performs Bent Over Rows 10x then mosey back to PAX 1 to swap out [10x]
  • PAX 1 performs Flutterkicks while PAX 2 farmer carries 2 coupons across the field & performs Overhead Press 10x then mosey back to PAX 1 to swap out [10x]
  • PAX 1 performs Hello Dolly while PAX 2 farmer carries 2 coupons across the field & performs Curl 10x then mosey back to PAX 1 to swap out [10x]

COT:
Count-o-rama
Name-o-rama
WOD: “I confess to almighty God and to you, my brothers and sisters, that I have greatly sinned… in what I have done & in  what I have failed to do”  I always liked this part of mass, but the part that always stood-out the most was the part where we ask for forgiveness for things that we didn’t do.  Recently I have been meaning to call one of my close friends from HS but kept putting it off. I just found out he has been battling with depression again. It is moments like this that I understand why we ask for forgiveness for the things we have failed to do. God will place things in our heart it might be putting the EH on a complete stranger or just calling an old friend to check up on them. At the end we can either do what is placed on our heart or just keep moving on with our lives. Pray for my friend as he goes through this but also for the rest of us to do God’s will.
Prayer Request:
Prosciutto: Neighbor fell bruised up (Brenda), friend’s family with grieving process
Angus: Wife traveling, mom with dementia
Mr. Clean: for the kids at school dealing with outside issues (homeless, father getting arrested, 7th grader as adult of household, physical limitations), son turned 2,
Esse: pray for island of Puerto Rico
Steam Engine: friend dealing with depression (Landon)
Announcements:
November 17-19: GrowRuck05
October 21: Potluck Tailgate w/ Mr. Clean
October 31: Monster Mash Beatdown
New AO in the making (either Hixson or East Ridge)
 
 
 

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Running Late

QIC: Steam Engine
Date: 9/19/2017
PAX: Angus, Ohms, Prosciutto, Flemish, Best in Show, Stairmaster, Ese, Laces Out, Delta, Lazy Boy, Mudslide
AO: Hill City
Conditions: Nice cool 64 degrees
QIC forgot to set an alarm and woke up at 510. So asked Angus to deliver disclaimer & to warm the PAX up til I arrived.
Warm Up: Provided by Angus
The Thang:
Mosey to The Great Hall:
Animal Crossing:
Bear crawl to column followed by 10 merkins and bear crawl back
Duck walk to column followed by 10 merkins and duck walk back
Crab walk to column followed by 10 merkins and crab walk back
Frog jump to column followed by 10 merkins and frog jump back
Komodo craw to column followed by 10 merkins and komodo craw back
Next we found a spot on the wall for some wall sits:
Wall sit w/ Muhammad Ali’s IC 15x
Wall sit w/ Joe Frazier’s IC 15x
Wall sit w/ shoulder press IC 15x
Mosey to The Swamp:
Box Jump to the top followed by squats IC 10x (Rinse & repeat 4x)
Mosey to Mt Medoriama:
Bear crawl up Mt Medoriam (Rinse & repeat 2x)
Mary:
LBC IC 15x
RBC IC 15x
Hello Dolly IC 15x
Flutter Kicks IC 15x
Box Cutters IC 15x
Alternating Shoulder Taps IC 15x
COT
Count-o-rama
Name-o-rama
WOD: Been reading a biography about Charles Schulz, the creator of the Peanuts comic strip. From a young age Charles knew he wanted to be a cartoonist but more specifically he wanted to create comic strips. Everyone in his family doubted him & even said he would never amount to much. Schulz got rejected by various newspapers in Minnesota & even Walt Disney but he kept drawing. It was his persistence to keep drawing that allowed him to find success. I just want to remind the PAX this morning that we need to be persistent & keep coming out to Hill City & Landfill. We will not see results overnight but if we come out everyday it will get easier. So I leave you with this quote from my book: “I was never discouraged I always knew that I was getting closer & closer.”
Announcement: 
Reached shirt order quota
November 17: GrowRuck in Chattanooga
Hump Day Happy Hour (HDHH): Details to come
September 22: Date night with a Purpose
September 21: Prosciutto on Q
September 23: Angus on Q
October 21: Mr. Clean’s house for potluck & football
Prayer Request:
Delta: pastor for beach retreat for families with kids with cancer
Flemish: M taking lose of young patient at work
Prosciutto: Funeral of childhood friend over the weekend. Mom’s friend (neighbor) passed away over the weekend