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You Can Run If You Want To @ Smackdown

QIC:  Recycle

Date: 9/17/2020

PAX: Whittler, Truck Stop, Dundee, Old School (RESPECT), NordicTrack, my boy Blue

AO: Smackdown

Conditions

Perfect morning. 64 degrees with a breeze that kept the flag flying throughout the workout.

COP

SSH x20 IC
FF OYO
WMH x10 IC
TGE x10 IC
LBAC x10 IC
Rev x10 IC
SSH x15 IC

The Thang

Dora BLIMPS

PAX pair up. One partner will complete reps while the other rifle carries their coupon to the other chem light (approx 25 yards), does 10 Curls for the Girls, and rifle carries back. You can run if you want to.

Once total reps completed PAX hold Al Gore until the six is in, then Burrito Partner Swap™.

Burpees x50
Lunges x100 (easy way)
Imperial Walkers x150 (count right leg)
Merkins x200
Plank Jacks x250
Situps Big Boi Style x300

TIME

COT

1 Peter 5:6-9
Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you. Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith because you know that the family of believers throughout the world is undergoing the same kind of sufferings.

The QIC did not have much to add to this, only that it is very easy in today’s world to feel discouraged with all the bad news we are bombarded with constantly. The devil is prowling…and if you let him, he will eat you alive.

Put all that anxiety into God’s hands. He will handle all the chaos in this sinful world. It never helps to spread hate and blame onto any person or groups of people for the problems we see around us!

Moleskin

Playlist: Post Malone, The Doors, Stone Temple Pilots, Godsmack, Led Zeppelin, Silverchair, Staind, Pearl Jam

Thanks to my boy Blue for bringing the Shot House flag. The Smackdown flag was off doing IronPAX this morning.

Whittler ran a little. But not much.

News

IronPAX week 4 at Smackdown 9/22

Afterbirth VQ at Smackdown 9/24

Convoy is up and running! Saturdays and Mondays at Signal Mountain Middle/High School.

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    Rock you like a hurricane

    QIC:  Blackout

    Date: 09/17/2020

    PAX: Clothespin, Abercrombie, Baby Shart, 9-Volt

    AO: The Battery

    Conditions

    Damp and cool around 65 degrees. Nice light drizzle for majority of the workout.

    COP

    Mosey around dog park and up the hill; grabbed a coupon

    • SSHx10
    • Forward Fold x10
    • Third Grade Exercise x10
    • Willie Mayes Hayes x10
    • Forward Arm Circles x15
    • Reverse Arm Circles x15
    • SSH x15

    The Thang

    We worked our way in exercise reps to mimic a hurricane’s path from Category 1 to Category 5

    Round 1 (Cat-1)

    • Coupon curls x10
    • Shoulder Presses x10
    • Goblin Squats x10
    • Big Boy Situps x10
    • Burpees x10

    Round 2 (Cat-2)

    • Coupon curls x20
    • Shoulder Presses x20
    • Imperial Walkers x20
    • Box Cutters x20
    • Burpees x5
    • Mosey down to bottom of hill and back up

    Round 3 (Cat-3)

    • Werkins x30
    • Gorilla Humpers x30
    • Mountain Climbers x30
    • LBCs x30
    • Burpees x5
    • Mosey across parking lot and back 2 times

    Round 4 (Cat-4)

    • Decline Merkins x40
    • Lunges x40
    • Freddie Mercurys x40
    • Plank Jacks x40
    • Burpees x5
    • Mosey across parking lot and back 2 times

    Round 5 (Cat-5)

    • Dips x50
    • LBCs x50
    • SSH x50
    • Mosey across parking lot and back 2 times

    SALLY – Held Plank for duration of Mobey’s song “Flower”. When song said Bring Sally up, moved to upward plank and when song said Bring Sally down, moved to downward plank.

    MARY

    • 100s x 25 in cadence (Clothespin)
    • Jane Fondas x20 each leg in cadence (Abercrombie)
    • Big Boy Sit ups x 20 OYO (Baby Shart)
    • Flutter Kicks x10 in cadence (9-Volt)
    • LBCs x50 OYO (Blackout)

    COT

    Shared a word about being present and living in the moment. While doing some homework with my six year old, we had to find something outside/in the woods to use our 5 senses (see, smell, etc.) She found a rose bush and decided to use that one for smell. At the end of the assignment, it asked her to say a 2-3 sentence prayer and she ended with “Thank you God for letting daddy smell the roses with me”. Really got me thinking about the old cliche to stop and smell the roses. No matter how fast and stressful life is, it really pays to slow down sometimes and really be present and alive in the current moment. Left PAX with one final thought to challenge themselves to be present and slow down in as many situations as possible each day whether it be with spouses, kids, co-workers, etc. This allows us to listen, show compassion, and be the man that God created us to be.

    Prayed specifically for El Chapo’s brother, Vera Hope, and all of those affected by this hurricane season, specifically this week with Hurricane Sally.

    Moleskin

    When I planned the workout, forecast showed downpours, not as much rain as I thought it would be but we still got a nice damp ground for exercises on our six. Also, Sally is not fun regardless, but definitely not fun after IP week 3 which included 300 push-ups.

    News

    Coldplay working on second F event – beer run.

    Reach out to John Doe for third F information and dates/times.

    VQ at The Battery Tuesday for Baby Shart.

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      210 rep 6-pack burner (Day after Iron Pax beatdown)

      QIC: Sousa

      Date: 9-16-20

      PAX: Mayhem, Ramrod, Bandwagon, Jailbait, Bonzai, Toe Jelly, Wuzn’t me, Blackout, and Slim Shady

      Conditions

      It was a beautiful morning with a slight breeze, humidity was low, probably in high 60’s to lower 70’s.

      COP

      Side straddle hop 20 count
      Forward Fold 10 count
      Willie Mayes Hayes 15 count
      Side Straddle Hop 20 count
      Don Quixotes-15 count
      Third Grade exercise- 15 count
      Little baby arm circles -20 count
      Reverse-20 count
      Plank jacks 20-count OYO

      Listened to Rockin Robin sung by the one and only Michael Jackson and did a big boy sit-up when he mentioned “Rockin Robin” or any bird species ie. Buzzard, Oriole, etc.

      The Thang

      60 LBC’s
      50 American Hammers easy count
      40 plank jacks
      30 Box-cutters
      20 big boy sit-ups
      10- Dive Bombers
      -Mosie around walk path, Rinse and Repeat until time is up

      COT

      I shared with the PAX an awesome definition of what Authentic Manhood truly is and should be. The definition comes from a men’s study I am doing with some guys from Church. It defines manhood as “Courageously following God’s word, Loving and Protecting God’s Woman, Excelling at God’s work, and Bettering God’s World. I was able to point out that F3 gets to play a small role in that it is Bettering God’s world through the invigoration of male community leadership, but that it continues into each aspect mentioned in the definition.
      BALL OF MAN: Continued praying for Vera Hope (Lutefisk’s baby girl) on her road to recovery and praising the Lord she is back home. We also lifted up Mayhem’s good friend in Columbus, OH who is having family and Marital issues, that God would mend and restore those bonds that have been broken.

      Moleskin

      I underestimated this workout from the start. I wanted to create a challenge for non Iron PAX participants but also provide a “lighter” option for those who did participate. The result was an “ab burner” of a workout that challenged all PAX, and ended up working more parts of the body than just the core!

      News

      3rd-F ministry through Chubby‘s is in full swing, and needs guys to help.

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      Anything But Mosey

      QIC:  Oil Can

      Date: 09/15/2020

      PAX: Postman, Snatch, Sherlock, Tasty Cakes, She Shed, Milkman, Hasbro, Big Al, Cleaver, NordicTrack, Gretel, u-Turn

      AO: Detention

      Conditions

      YHC has been enjoying the cooler mornings of late & we had another one at Detention. Just a few clouds above and not too much dew on the grass.

      COP

      SSH x 20 IC, WMH x 10 IC, Forward Fold, Imperial Walkers x20 IC, Little Baby Arm Circles Fwd & Reverse x10 IC, Seal Claps x10 IC, Cherry Pickers x10 IC

      The Thang

      Mosey down to the baseball fields’ parking lot
      Split into groups of 4, then the group of four splits into 2 pairs
      Half of the group does one exercise per corner, while the other group ‘travels’ to the next corner & back. Pairs then rotate, so the group doing an exercise ‘travel’ and vice versa.

      The PAX that are ‘traveling’ can do anything except mosey. Choices include: bernie, bear crawl, crab walk, lunge, karaoke, side shuffle, bunny hop, broad jump, high knees & butt kickers.

      Exercises – Pickle Pointers (Home Plate), Squats (1st Base), Pickle Pounders (Center Field), Plank Jacks (3rd Base)

      Groups work their way around the diamond & wait until six is in after one lap.

      Split up into individual pairs. One person does burpees at home plate, other is ‘traveling’ to first base. Flap jack & hold plank/al gore until six is in.

      Mosey back to the parking lot. 3MOM – American Hammers x15 IC, LBCs x15 IC & Flutter Kicks x15 IC. Time.

      COT

      Spoke about the fires in California, and the seemingly constant series of hurricanes pounding the gulf coast. Recognized the struggles that those people are going through right now, and the affects that those natural disasters will have for many years to come. Followed that up by mentioning that many people in Chattanooga who’s homes were destroyed by the Easter Sunday tornado are still in need of help.

      Moleskin

      PAX enjoyed the term ‘anything but mosey’ and suggested it should be a theme for Oil Can workouts to come. Credit to u-Turn who woke up just 10 minutes before the start of the beatdown & still arrived just a few minutes late.

      News

      No major events on the horizon for F3 Chattanooga. Check out the new AO – Convoy – on the mountain operating Mondays & Saturdays.

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        That Dora Though!!!

        QIC:  Clothespin

        Date: 09/15/2020

        PAX: Mrs Baker, ElChapo, Deep Dish, 9Volt

        AO: The Battery

        Conditions

        Still a little warm for my taste, but ok.

        COP

        Mosey from flags to other side of dog parks to Greenway.
        Third Grade Exercise 15 in cadence
        SSH 20 in cadence
        Willy Mayse Hayse 14 in cadence
        Little baby Arm circles forward (thumb up) 15 in cadence
        Little baby Arm circles reverse (thumb down) 15 in cadence
        Cherry Pickers 15 in cadence

        The Thang


        Burpee Dora

        Pick a partner for Dora. Mosey 3 poles then back take over for partner till finished with round move to next round. 1 Lunge (each leg) at 1st pole, 2 lunges (each leg) at the second pole and 3 lunges (each leg) at the third pole. Poles are approximately 100′ apart. Since there was an odd number the Q did half the exercises by himself and helped others finish reps after he had completed.
        Round 1: 100 Merkins
        Round 2: 60 Burpees
        Round 3: 200 LBC
        Round 4: 300 SSH
        Round 5: 400 Imperial Walkers

        Once all were finished with the Dora we moseyed to the pavilion for some more fun!
        20 curls with a rock
        20 Toe Merkins on bench
        20 Tricep extensions with a rock
        20 SLOW squats
        1 Minute Plank
        20 Pickle Pointers IC

        COT

        Fear is a Liar. Don’t let fear mongering that is blown way out of proportion rule your life. Do your own research make informed decisions on your own.
        [The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
        BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

        Moleskin

        80’s rock Ruled the airwaves this morning! We all danced like Carole Baskins when “Eye of the Tiger” came on.
        Better Bring a wetsuit and a snorkel for Thursday!

        News

        Beer Run being planned, 3rd F, Blackout Thursday in the Rain.

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          Just a little warm up @ Smackdown

          QIC: Pound Dog

          Date: September 15, 2020

          PAX: Recycle, Hambone, Burritto, Red Raider, Pomade, Holy Kiss, Laces Out, Napoleon – FNG, Snow Patrol, Johanna, Natty Light, Gusher

          AO: Smackdown

          CONDITIONS

          Breezy and 64 degrees

          COP

          Mosey around the track

          SSH-10 OYO; FF-10 IC, WMH-10 IC, SSH-15 OYO, LBAC-10 IC, SC-10 IC, SSH-20 OYO; IW-10 IC, SSH-30 OYO

          THE THANG

          Merkin mile-4x around the track, 20 merkins to start, then 20 close grip merkins halfway, back to start and squat until the six is in, then 20 squats OYO.

          In between each time around the track, we did the following:

          Dead lift with blocks-10 OYO, dead lift with blocks and toes pointed out-10 OYO, dead lift with block with toes pointed in-10 OYO

          Curls with block-30 OYO then 5 star jumps, 25 OYO then 5 star jumps, 20 OYO then 5 star jumps, 15 OYO then 5 star jumps

          With Partners:

          25 BBS and other partner planks and then switch until you reach 100 BBS, flutter kicks until six is in

          25 overhead press with block and other partner planks and then switch until you reach 100 overhead presses, flutter kicks until six is in

          After the last round of the merkin mile, 30 walking lungs, then 50 toe merkins, mosey back to blocks

          LBCs, FM, BBS until time

          COT

          Leave no man motto is unique. Taken from the military, but the origins can likely be traced to the Bible. 1 Thessalonians 5:11 states “Therefore, encourage one another and build each other up, just as in fact you are doing.” We all agree during a workout to pick up the six and leave no man behind, but how are we doing with that motto outside of F3? In our homes, churches, employment, etc. Encourage others and pick up the six in F3 and outside of F3.

          ANNOUCEMENTS

          Convoy on Mondays and Saturdays at Signal Mountain High School parking lot. Ironpax on Thursday will be on the track at Signal Mountain High School.

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          Rockin’ the Jukebox @ Detention

          QIC:  Coldplay

          Date: 09/14/2020

          PAX: Cleaver, Gretel, Snatch, Dundee

          AO: Detention

          Conditions

          Despite projections of cooler weather, it still felt warm and sticky (twss)

          COP

          1/4 mile lap around the walking path, then standard warm-up fare:

          SSH – 20 IC

          All the arm circles

          etc

          The Thang

          The PAX ran down to the soccer fields for some jukebox inspired exercises:

          Song 1 – Steady as She Goes – The Raconteurs– The Pax performed SSH during the song and a burpee every time “Steady as she goes” was sung (about 29).

          Mosey a 1/4 mile lap.

          Song 2 – Thuderstruck – AC/DC – The Pax performed Step-ups on the bleachers and a deep, air squat every time “Thunder” was sung (about 35).

          Mosey a 1/4 mile lap.

          Song 3 – Juke Box Hero – Foreigner – The Pax performed Flutter Kicks during the 1st verse, Freddie Mercurys, during the 2nd verse, then Box cutters during the final verse. A Big Boy Sit-up was performed every time “Guitar” or “Juke Box hero” was sung (a bunch).

          Mosey a 1/4 mile lap.

          Song 4 – Beat It– Michael Jackson – The PAX performed Mountain Climbers during the song and performed a Merkin every time “Beat it” was sung (over 50).

          Mosey a 1/4 mile lap.

          Mosey back to the flag for some Mary, PAX led.

          COT

          James 3:16
          “For where envy and self-seeking exist, confusion and every evil thing are there.”

          QIC spoke about the pitfalls of envy and jealousy .

          Moleskin

          Detention is a literal playground of possible activities. There will be many successful beatdowns at this AO.

          Despite the music playing at a considerable volume, Cleaver and Coldplay could barely hear it over the sound of blood rushing in their ears.

          Box cutters are NOT the same as Hello Dollys, but according to Gretel it didn’t really matter.

          Snatch’s version of yoga (on the pavement) was not well received.

          News

          IP week 3, upcoming beer-run.

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            Worst Merkin Mile

            QIC: Blue

            Date: 9-13-20

            PAX:Milkman, Geeksquad, Hasbro, Roomba, Sherlock, Ponce, Postman, Lloyd, Big AL (Uber)

            Conditions

            A humid(air you wear) 72°, with clear slightly hazy sky. No breeze this morning to cool off with.

            CoP

            • Forward Fold IC x10
            • RtOLft/LftORt IC x10
            • RtOLft/LftORt Arms IC x10
            • Behind the Head Stretch IC x10
            • SSH x 20 IC
            • Michael Phelps IC x10
            • SSH x 15 IC
            • Mosey to track

            The Thang

            Worst Merkin Mile Ever!!!!

            4 laps around the track, each lap PAX stop at each corner and do 5 Worst Merkin Ever. (Worst Merkin Ever = Merkin, a little wide Merkin, wide Merkin, Merkin, diamond merkin)

            • Lap 1 4 x 5 Worst Merkins Ever
            • Lap 2 10 Merkins, 15 Merkins, 10 Merkins, 10 Merkins
            • Lap 3 4 x 3 Worst Merkins Ever
            • Lap 4 x SSH x 8 IC

            Bleacher 11’s

            Do 10 4×4’s at the bottom of the bleachers, mosey to the top, do 1 Squat…….then 9 & 2, 8 & 3, etc…..

            Mosey back to flag for CoT

            CoT

            We all have busy lives. We all are constantly “running” from one thing to the next. Psalm 46 has been on my heart, in particular Psalm 46:10. “Be still and know that I am GOD”. Take 30 secs, 3 min, 30 min each day for yourself to just “Be Still”.

            Moleskin

            Lots of mumble chatter this morning about how the “Worst Merkin Ever“ is the greatest thing ever thought up!!! Had to call a couple audibles to the Thang, but we all got better together as HIM’s this morning. Even more mumble chatter about how awesome 4×4’s are after doing a Worst Merkin Mile. Gave the PAX (& myself) a break on the last lap with some SSH’s. Instead of calling out the count IC, we spelled out SHOTHOUSE.

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            Pickled Reformation

            QIC:  Prosciutto

            Date: 09/12/2020

            PAX: Afterbirth, Blue, Hambone, Laces Out, Milkman

            AO: Reformation

            Conditions

            Humidity was thicccly, like…. a milkshake from Bruster’s. A relatively quiet scene until the county cop, the sheriff and the signal mountain police showed up with lights on behind the church. I’m not sure what they could be doing at 5:30am, but, this time they weren’t worried about the men of F3. Maybe they were searching for a naked burrito. Didn’t have the heart to tell them he’s been MIA from Reformation since 1993.

            Very little light and visibility. The crew, though smallish, was ready to do get along with what they had come to do and that’s where this story begins…

            COP

            Mostly stretching, shoulder taps, slow tempo merkins and great conversation.

            With muscles stretched, we set out for a merkin mile run interrupted with EMOM (10 monkey humpers). Mile loop back to the parking lot for the thang.

            The Thang

            A little spin on a familiar dora. This time, though, the exercise called was more of a routine; and each rep was more like a round. Fabulous.

            Pair up – P1 run & burpee; P2 performs exercise/routine
            Steroidal Dora
            P1 out and back to a point 3 times. First time, 1 burpee, second, 2 burpees, third time, 3 burpees
            P2 performs the following until the team collectively reaches the total reps.

            R1: Worst Merkins Ever x 100 50
            R2: Jump Squats x 100
            R3: 4×4’s x 100 50

            That was enough of that trash. What was I thinking!?

            So then we moved onto playing a little game from childhood; Pickle!

            Afterbirth had to remind me that it was a team game, not a two-on-one. Once that got fixed, it was game on!

            Rules were pretty simple. If the defensive side lost, they did (what else?) pickle pounders – otherwise the runner did the pounding pickle. (Note: Penalties began as burpees, but that was veto’d after a few rounds as that was nonsensical.)

            COT

            Just started the journey through the word this past week with the journal from Laces Out. I’ve not spent much time reading chunks of scripture in linear fashion. So, it’s a wonderful exercise and a test to do it as a daily task. A recent passage was from Matthew 3: 1-12.

            In these verses, John the Baptist is introduced and he’s quoting a verse from Isaiah 40; “Prepare the way for the Lord, make straight paths for him.” The verses go on to illustrate a picture of John baptizing droves of people from Jerusalem and Judea; lands near and far. Some such folks were the Pharisees and Sadducees (the two major religious groups in Israel at the time of Christ). Strangely enough, each of these two groups strongly opposed Jesus.

            John exhorted the people not to just hypocritically repent because the promise and proximity of the Kingdom of Heaven, but rather to repent with one’s whole self – mind, body and spirit. John’s way of preaching was not just of one delivering the law of God, but also too, he lived that way as well. Pretty simple takeaway; ‘Practice what you preach’

            It’s too easy to say something or do something and follow through by going through the motions. It’s another to do so with investment of that thought and action.

            TL;DR – Explained delicately from my youthful hood-life: “If you don’t come strong, don’t come at all.”

            Moleskin

            It was great to have guys from off the mountain (Blue and Milkman) to help draw down Reformation. So long, Reformation, it was a good ride.

            Which begs the question… What happens after Reformation? ReReformation?! …No… duh! Convoy…. What a very interesting story; NOT! In a weird pickle with this AO naming business.

            News

            Reformation has expired. Convoy starts up at SMMHS @ 05:30am on Monday, 09/14. Go Get sum!!!

            Prayers for Laces Out’s daughter, Hambone’s mother and all those suffering from Iron Pax injuries/soreness.

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              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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