F3 New Orleans

Author: Akbar

  • 28’s

    What beautiful weather we had this gloom! Mid 50’s with a nice cool breeze. Seems Bean was the only one prepared, adding long sleeves and high socks to his standard outfit.

    On the agenda was 28’s, a variation of the 21’s biceps exercise made popular by Arnold Schwarzenegger in the early 80’s. 

    Warm up: SSH, Torso Twist, Arm Circles (front, back), Self Love, Imperial Walkers x 10

    Thang

    Mosey to pick up cinder blocks and 2 bricks. Full body exercises divided into 4 parts with 7 reps each. Bottom half to middle, middle to top half, full rep, back to middle of exercise and hold for 7 seconds. 28 reps per exercise

    YHC was a little nervous on the cadence count, but hammered through with only a few mess ups. Enough to decide going forward with round 2 would be OYO.

    5 minutes through the first round, we had a walk up EH who seemingly came out of nowhere, but we could not take credit. As we later found out that Goose and Bubba were responsible for the EH.

    Round 1

    Berkin, wide bent row, closed grip wide bench press, goblet squat, wide grip curls, shoulder press

    Round 2

    Dirkin, narrow grip bent row, narrow closed grip bench, prisoner squat, narrow grip bicep curls, stone mountain

    Round 3

    Wide berkin, supine grip row, tricep extensions, calf raise with block above head, curls, shoulder raises

    Round 4: Last round, we mixed it up a bit by combining two exercises into 1 x 10 each

    Birkin | block row, closed grip bench press | goblet squat; coupon curl | shoulder press

    One last chance to reminisce for IPC – Murder Bunnies across the parking lot to put up coupons, head back to circle. 

    Mary
    Leg raises x 10, LBC’s * 30ish

    Count, nameorama

    COT – prayers for YHC’s interview Thursday, glad to have Turbo and Moby back in action

    Welcome back Turbo!

    Welcome to F3 Big Cat! (Scott Samford)

    Thanks for bearing with me this morning, an honor as always to lead.

    Till next gloom – 

    Akbar

  • The WWII Fitness Test

    This September is the 75th anniversary of the end of WWII. We set out to accomplish the original GI test in honor of our forefathers who fought for our freedom. This is the original test from Fort Bragg in 1946. What stood out most to me is the insane attention to detail and form – the focus on quality instead of quantity.

    Take 5 minutes to read the entire article which goes into more detail on form and scoring, also gives a history of the test and how it has changed in since the new one was introduced in the 80’s. https://www.artofmanliness.com/articles/are-you-as-fit-as-a-world-war-ii-gi/

    Why another test? Tests motivate us to improve our physical condition. We may not realize when we are in poor condition. When tests reveal our deficiencies, we are much more receptive to intensive physical training in order to remedy our shortcomings. And, because its fun.

    Warm Up: SSH, Toe Touches, Torso Twist x 10-12

    Thang Pullups, Squat Jumps, Merkins, Situps, Shuttle Run

    TEST 1: PULL UPS. Start in dead hang position, chin above bar, all the way down until elbows are straight. Kicking, raising the legs, or jerking motions are not permissible and will only count for 1/2 rep. AMRAP

    SCORING: 13-20 Excellent; 10-12 Good; 7-9 Fair; 1-6 Poor

    How to perform pull ups illustration military manual.

    TEST 2: SQUAT JUMPS. Coming soon to a beatdown near you, the best I can describe this is a prisoner squat jump Sister Mary Catherine. It was brutal. Spring upward until both knees are straight and both feet clear the ground. While off the ground, reverse the position of the feet bringing the right foot in front. Spring up again and continue AMRAP. The performer is credited with 1 squat jump each time he springs up from the squat to the erect position and returns. The movement is not scored if he fails to descend to a complete squat. If the performer falls but immediately recovers and continues, he shall not be penalized.

    SCORING: 39-54 Excellent; 31-38 Good; 26-30 Fair; 13-25 Poor

    How to do squat jumps illustration military manual.

    TEST 3: MERKINS. Arms straight starting position, hands facing forward directly under shoulders, chest touches the ground and back up to straight arm position = 1 rep. Stomach, thighs, or legs must not touch the floor and whole body must remain straight. Performer is credited for 1 push-up each time arms are completely straightened. When performer can no longer hold correct form, the test is terminated.

    SCORING: 51-75 Excellent; 39-50 Good; 31-38 Fair; 16-30 Poor

    How to do a proper push up illustration military manual.

    TEST 4: SIT-UP. Can anyone say coccyx? I’m getting really tired of the brush strokes. Performer lies on back with knees straight, fingers laced behind head, elbows on the ground. With feet held, raise upper body and rotate right elbow to left knee – keeping knee’s as straight as possible. 2 minutes AMRAP

    SCORING: 62-79 Excellent; 52-61 Good; 42-51 Fair; 22-41 Poor

    How to do sit-ups illustration military manual.

    TEST 5: 300 YD SHUTTLE RUN: On the basketball court, we ran 12 lengths of 25 yards each for a total of 300. The numbers were a little off since a basketball court is 28 yards in length, and the shuttle run should have been 250 yards to allow for extra turn time vs the 5 * 60 yard straight run.

    SCORING (seconds): 44-47 Excellent; 47-50 Good; 50.5-52.5 Fair; 53-56.5 Poor

    The results!

    NamePull UpsSquat JumpsPushupsSitups300 Yd. Run
    Akbar519264054.5
    Grover3.51427454.5
    Hammer641356253.5
    Steve1550394553.5
    Shooter536193450
    Pixie Stick4.530666053
    Waterpik9.535426057.5
    Cowbell1560355051

    Mary 100 SSH. Crunchy Frogs, Gas Pumps, Rosalita, Staggered Merkins, American Hammers, Mountain Climbers, Dying Cockroach x20

    COT Shooter prayed us out, thoughts and prayers for those to the east and west of us dealing with the after affects of the hurricanes and for my job interview (which went great!)

    If you see or know a WW2 Vet, tell them thank you. And ask them to tell you a story or two.

    Thanks for letting me lead,

    SYITG – Akbar

  • IPC Week 3/Gipper

    11 Pax arrived on a cloudy and not so windy morning for week 3 of the IronPax Challenge. We met at the courthouse to get started in the interest of time.

    YHC chose to forgo the pain until Saturday, and proctered the event.

    Warm up: Instructions and focus on form

    Thang

    300 Merkins, 250 squats, 3 mile run for time

    T claps and Mucho Respect for strong finishes from BBQ(62), Einstein(64), Fletch (57), and Legal(54)

    Cowbell34.25
    Bean36
    Steve36.28
    Einstein37.49
    Legal39.34
    BBQ40.12
    Smokey40.22
    Grover41.44
    Russo43.32
    Fletch46.36

    Who’s ready to take on Cowbell, Bean, and Steve Saturday?

    Prayers of safety for those in Sally’s path

    SYTIG – Akbar

  • Again? Why do we keep farting?

    While searching for Fartlek’s in prep for the Scramble a few weeks ago, YHC discovered another type of interval that sounded like fun. It would also give us a baseline to track our progression over the year.

    Today we did the Marine Core Officers Candidate School Fartlek, which is done in preparation for the OCS physical training test. Marines consider physical fitness as an indispensable aspect of Leadership, as does F3.

    From the QSource:

    Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity, and Faith is his Right relationship with his creator, the SkyQ .

    The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

    Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

    So YHC pulled up with a mission, a timer, and a pink clip board provided by my daughter – ready to put us to the test. Joined by 4 men and 1 small man, we hit the ground running. Which is not what anyone wanted to do after Speedy’s half marathon beatdown Saturday. I think next time we’ll do this on a Wednesday to allow for more recovery.

    Warmorama: 2 minute run to Monroe Street and back. SSH, Mountain Climbers x 25, arm circles front and back, Torso Twist x 10

    Thang

    • 30 Second AMRAP Merkins, 1 minute run
    • 30 Second AMRAP LBC’s, 1 minute run
    • Star Jumps x 25
    • Max Pullups
    • Burpees x 25
    • Lunges, 25 per side
    • Max Freak Nasties
    • 30 Second AMRAP Big Boy Situps
    • Max Squats
    • Max Merkin
    • Max Plank

    The live OCS test includes running a mile in between each exercise station. YHC could tell time would not allow, so we cut out the runs in between. No one minded.

    We were pretty even on AMRAPS and Max outs until we got to squats – where Bushwacker and Jose 10k blew us out. Below are the numbers.

    ExerciseAkbarWaterpikPixie StickShooterBushwackerJose- 10k
    AMRAP Merkin 332735353735
    AMRAP LBC 8070637995104
    Max Pullups 89109154
    Max Freak Nasty 355060428362
    AMRAP Big Boy Situps302529273136
    Max Squats 601255970152202
    Max Merkin 233246415142
    Plank1:492:252:102:143:202:05

    Announcements

    F2 Thursday at Lakefront this Thursday, Jose 10k leading new AO Friday at the top of the parking lot by the Courthouse in Covington

    COT

    Thanks for those who serve our country – this was only a sampling of the OCS Physical Fitness test, and representing only one branch of our Military. Prayers for safety for those who protect us, asking for opportunities to lead and influence others for good this week.

    Thank you for the opportunity to lead.

    ‘Til Next Gloom,

    Akbar

  • Round Robin

    4 PAX gathered on another hot, humid, gloomy morning with a notable person missing, the Q. Could be part my fault, I did tell Cowbell I’d remind him Sunday – but he reassured me he had it on the calendar.

    We pressed on nonetheless, with a round robin working the full body.

    Warm Up: SSH, Arm Circles (front/back), good mornings, self love, windmills

    Round 1: Waterpik

    Short mosey to the playground for 3 sets of 5 pull ups & 10 Merkins, 1 set of calf raises X 10, then 3 sets of 10 hanging leg raises and 15 squats

    Round 2: Jose 10k

    4 corners. 15 Merkins, 20 Squats, 25 LBC’s on each corner with a run in between.

    It seemed like forever, and everyone kept asking what time it was except Pixie Stick. 5:39am, 20 minutes left

    Round 3: Akbar

    Continue with 4 corners. 10 Diamond Merkins, 15 Carolina Dry Docks, 20 Bobby Hurleys

    Mary: Clean up the park

    Announcements: Gnarly Nutria Wednesday, new workout @ top of the parking garage in Covington starts a week from Friday

    Count, name, prayer

  • Who Farted? We all did

    It was another hot and muggy one this gloom, but a good turnout with 10 guys ready to sweat it out – including a surprise appearance from Garfield. YHC liked Shooters idea to mix in intervals, and having learned that containing the PAX was not ideal  – went with the Landmark Fartlek.

    Warm Up x10 IC: SSH, Self Love, High Knees, Toe Touches, Torso Twists

    THANG

    Slow jog to starting point at Villere Street.

    Sprint 1 street, modest pace for the next 2 streets, rinse and repeat to Marigny and return.

    PAX stayed together for the first few legs with some mumble-chatter, then the thoroughbreds bolted. We all split into our respective groups and pushed on back to the flag

    With 15 minutes remaining, and intense soreness from Moby’s tire and chain beatdown – we took a 5 minute breather and finished up with core. Hello Dolly, leg raises, Rosalita, and LBC’s x 10 IC.

    Zoolander gave us a demonstration of the Pistol Squat as we pondered how to obtain Amnesia-like quads.

    Announcements | COT:  Gnarly Nutria in 2 weeks, Praises from Shooter, YHC prayed us out with thanksgiving and protection.

    Thanks for letting me lead

    Till next gloom – Akbar

  • All Aboard! Hahahaha – 1 Yr Anniversary

    At this time last year, I showed up to my first lakefront beatdown (thanks Russo), and almost didn’t come back. I was a gym rat, couldn’t run a mile, ate like crap, and hovered around 190. But I was intrigued by the companionship of the PAX that day, the leadership focus, how no man was left behind, and pressed on. I attended Saturdays through September, then cancelled my gym membership, and went all in averaging 4 days a week, including the scramble (thanks Shooter). Since then, I’ve lost 25 pounds, done CSAUPS and F2 events, and ran 80 miles last Feb during Run Ranger Run. My only regret is that I didn’t find this earlier.

    PAIN TRAIN

    26 posted (6 under 17) at the mothership Saturday to help celebrate YHC’s 1 year anniversary, and take a ride on the Pain Train. We traveled from the flag to the shaft, stopping at 8 pain stations along the way, accompanied by motivational tunes. *I understand that most songs could not be heard, songs are listed after each station

    Pre-Thang: 2 miler

    Warmorama:  Arm Circles, SSH, Torso Twist, Self-Love, Hillbillies x10 IC

    THANG:  All About the Benjamins – Everything equals 100 reps.

    • Exercise 1: 25 reps at the wall
    • Travel in various ways 55 feet to the flags
    • Exercise 2: 25 reps, run back to the wall Rinse and repeat
    • Total of 50 reps of each exercise
    • All exercises done OYO, plank for the six

    Pain Station’s 1 and 2

    1. Freak Nasty, Bear Crawl, Mountain Climbers
    2. Run, repeat
    3. Dirkins, Flying Nun (Lunge with arm circles), Twinkle Toes (Al Gore calf raises)
    4. Run, Repeat
    • It’s All About the Benjamin’s,  P.Diddy et all
    • C’Mon ‘N’ Ride it (The Train), Quad City DJ’s
    • Crazy Train, Ozzy Osbourne
    • Breathe, The Prodigy
    • Song 2, Blur

    Pain Station 3: Let the Good Times Roll

    Burpees on Good Times Roll, air presses in between.

    • Let the Good Times Roll, The Cars

    Pain Station’s 4 and 5:

    1. Bulgarian Split Squats, Army Crawl, Superman’s
    2. Run, repeat
    3. Stone Mountain, Crawl Bear, Renegade Row (1 arm plank, 1 arm row)
    4. Run, repeat
    • The Kill, Thirty Seconds to Mars
    • Firestarter, The Prodigy
    • Fly from the Inside, Shinedown

    Pain Station 6: The SSH Motivator

    IC 10 full SSH, Shoulder level, down and out, then hands at sides, then 9 each, then 8, etc. non-stop

    • ‘Till I Collapse, Eminem & Nate Dogg
    • Gonna Fly Now, Bill Conti (Rocky Theme Song)

    Seemed easy enough, but what ensued was a painful comedy of errors. YHC had a tough time conveying and keeping the order of positions, which kept us out of synch just a tad. To curious onlookers it must have looked like a bunch of birds trying to take flight.

    After a while it seemed it would never end, why was it taking so long, why do I feel like I’m about to collapse? I kept my gaze at Bushwacker (who brought us The Motivator), seeking some rescue by mental telepathy – but all I got was a big smile.

    Legend has it the Arnold Schwarzenegger and his buddies would go camping and do squats until they couldn’t stand any more. This was not to be our fate, we would persevere!

    Later in the day I sought advice from the engineering mind of Grover and he did not hold back. “You did it wrong dad: the positions were wrong and you did a double count instead of single.”

    Ah, all makes sense now. So we did 440 SSH instead of 220. Way to hang in there guys.

    Pain Station 7

    Merkins on New Day Rising, plank in between

    Pain Station 8: Mary IC

    1. 8 ct Peter Parker Merkins (Perkins) x10
    2. Crunchy Frogs x20
    3. LBC x50
    4. LMC x25

    Count, Name-o-rama, Welcome FNG Laces!

    COT: Prayers for the crazy world we are in, safety, and thanks for blessings.

    Coffeteria: Book and the Bean

    All said and done, including WU and Mary – 1096 reps, 100 yards of crawls, 100 yards of runs

    Thanks for a great year, friendships, pushing me beyond what I ever thought I could do, and the opportunity to lead.

    SYITG – Akbar

  • Block Party after Memorial Day?

    YHC has made a few questionable decisions in my short tenure at F3, but this one may have taken the cake.

    Coming back from one of the hottest, sleepless camping trips I can remember; my first Murph early on Memorial Day; and a family hike after. I remembered I had the Q with a pre-determined beatdown that I almost changed. I knew it would hurt, but decided not to back down. 10 men posted to push me through.

    Gloom Factor: 75 degrees, 82% humidity

    Pre-Thang – 1 miler

    Warmorama:  SSH, Toe Touches, Torso Twist, Self-Love x10 IC

    Thang – The block party begins, que angry man music

    6 Exercises, 6 Rounds, 10 Reps each, add 1 rep after each round

    Blockee’s: Burpees with blocks

    Curls

    Squat Thrusters

    Derkins

    Triceps Extensions or Close-grip block presses

    WW1 Sit-ups

    Run to Beck and Call and back. Run modification: step-ups or SSH

    Round 1, 2

    Not that bad. The run gave us a short reprieve, especially when Beck and Call fired up the bacon – a sweet, sensory moment before returning to the beatdown

    Round 3

    Go time. Cowbell and Bean lose the shirts, flashback to Iron Pax.

    Round 4-6:  Pain Train

    Exhaustion sets in, just in time for an uplifting tune from Hatebreed:

    Now is the time for me to rise to my feet, wipe the spit from my face, wipe the tears from my eyes. I’ve been tried and tested, but I won’t accept defeat. Through the worst we prevail, Now is the time

    6 rounds completed with 5 minutes to spare

    My dad had me move some cinder blocks; needless to say, I had my fun.

    Mary

    American Hammers:  For Hammer and, more importantly, Rachel who might have been delivering their newborn.

    Total reps: 450. The shower afterwards felt great until I turned around and screamed out loud – right when the water hit the brush strokes from the WW1 sit-ups.  Note to self, sit-ups in the grass next time.

    The first time I did this workout was in Nashville, in 17 degrees with strangers. It was inspiring to do it again with my brothers (minus the heat). Thanks for letting me lead, pushing me to be better each day.

    See ya in the gloom.

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  • Lakefront F3 Fest

    PAX: Akbar, Bean, Bushwacker, Cowbell, Grover, Grundy, Hammer, FNG, Shooter, Steve, Tarheel, THE Manny, Turbo Tax, Waterpick

    QIC: Akbar

    14 men posted Saturday to celebrate the New Orleans festivals that were not to be. Great to see everyone again in the gloom as things seem to be moving toward the new normal. And new faces too: Special thanks to Tarheel for making the long trip from Covington for what might have been his first Lakefront appearance. Great to see TurboTax back in action, bringing a FNG with him.

    T Claps to Tool for creating this beatdown to pay homage to our local musicians and those that would have played at festivals this spring, including a special tribute to the late Dr. John. A fun and simple format, yet sure to test our endurance.

    Prethang:  2 mile run

    Coupons:

    Grover and I missed the prethang and arrived to an assortment of coupons consisting of cinder blocks and ruck plates. Shout out to Waterpick for his Joseph like Technicolor coupon.

    YHC posted on GroupMe the day before to bring your own coupon, but not everyone got the message. Teddy Roosevelt said: “Do what you can, with what you have, where you are.” Bush and Manny took that to heart and grabbed a weed eater and a spare tire from their vehicles for coupons. Apparently Bean randomly travels with cinder blocks so we had enough to cover everyone.  

    Warmorama: The Meters and Galactic started us off with a 6 minute warm up of SSH, WM, IW, AC, MC, GG, and Self-Love – although no one knew what most of those abbreviations meant.  Evidently Cowbell struggled with that as well, and thankfully sent a detailed text explanation at 3:13 am – just 3 hours before the gloom.

    X20 in cadence: Side straddle hops, windmills, imperial walkers, arm circles, mountain climbers, grass grabbers, and self-love

    Thang:  14 songs, 48 minutes, 23 seconds rest in between.

    Wagon Wheel – Old Crow Medicine Show:  X20 Curls, Bear Crawl 15yds and back, R&R (Rinse and Repeat) for duration of the song

    Everlong – Foo Fighters:  X20 Kettle Swings, Lunge Walk 15yds and back, R&R….

    It’s Your Thing – Marc Broussard:  Hold High Plank, Merkin on every “Thing”

    Buckjump – Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie:  X20 Jump Squats, Bear Crawl 15yds and back, R&R….

    Keep Going – The Revivalists:  X20 Shoulder Press, Lunge Walk 15yds and back, R&R….

    Treme – John Boutte:   Get “Down in the Treme” with a low plank and hold it 

    Right Place Wrong Time – Dr. John:   X20 Thrusters, Crab Walk 15yds and back, R&R….

    Fly Away – Lenny Kravitz:   Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”

    Jambalaya – Dash Rip Rock:   Lay your block down or find a step, curb, etc. for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rocky’s.

    Here Come the Girls – Creole String Beans:  Hold Block w/both hands and get ready to do some “Curls for the Girls!!!”….perform a curl for every “Girl”

    I Thank You – Robert Randolf & The Family Band:   Plankorama….any plank variation for duration of the song…high, low, side, etc.  

    Count| Name-o-Rama

    Welcome FNG Kroeger from Charlotte – Named after Chad Kroeger from Nickelback

    COT

    Prayers for all those affected by the festival cancellations: musicians, organizers, hospitality, etc.

    Coffeteria

    Short mosey down to the Book and the Bean who have opened their outdoor seating.

    Here is the full workout with playlist, coupon and non-coupon option

    Pre-blast for F3 Fest

  • Episode 3: It’s a (MERKIN) Trap

    Date: 3/7/2020

    QIC: Akbar

    PAX: Backdraft, Barely Legal, Bart, Bean, Moby Dick, Grover, Hammer, Hogcycle, Jose 10K, Rev Sox, Russo, Steve, Tanked Up, The Manny, Waterpick, Zoolander

    After Admiral Akbar masterminded the rebel attack on the second Death Star, he shows up light-years later to join General Leia’s fight against the tyranny of the First Order. During an epic battle with Kylo Ren at the helm, a huge explosion hits the bridge, and the most esteemed military commander of his generation was gone. Or was he?

    Secret Intel from the Mon Calamari is leaked, and Akbar actually escaped with Leia using THE FORCE. Akbar travels to the Milky Way Galaxy and the land of milk and honey – returning to the Northshore Mothership – leading the rebels against Darth Fartsack and the Sad Clown Empire.

    He could not do it alone. Key Resistance fighters were AWOL this gloom – such as Baby Yoda, Shooter, Maverick, Goose, Chewy, Bushwhacker and Captain Sparkles. Luckily, @hawgcycle and @revsox joined the Rebels from a not so distant galaxy across the lake.       

    Gloom Factor:  slightly chilly, but sunny.  Yellow Stardust (pollen) in the air made YHC take the pink pill (Benadryl) in addition to the red pill this morning

    Warmorama:  not so much

    Thang: The MERKINFEST begins

    Start at the flag.  Mosey to Harbor Field with stops at Noah’s Ark, Lamarque Wall, and Splash Pad

    4 sets of 2 exercises, a mixture of 12/8/5 double count reps or 24 16 8 single count OYO

    Total count 50 reps per exercise unless otherwise noted

    SSH | Merkins IC

    Lunge Walk | Diamond Merkins OYO

    Wall Jumps | Derkins OYO

    Slow Squat | Stone Mountain Merkins IC

    Spaceball @ Harbor Field

    YHC had a feeling something was missing from this beatdown, and added Pull Ups to the delight of the bicep driven Zoolander. We needed bigger guns to continue the fight.

    5 Stations, 16 reps each. Run to next base after exercise completion until finished

    1st base                 Superman Merkins

    2nd base                Big Boy Sit-ups

    3rd base                 Wide Merkins

    Home                    Burpees

    Outfield                  Pull ups (AKA Zoolander’s)

    Mosey back to the flag with stops at the Wall and Rips

    Freak Nasties | Irkin IC

    50 LBC | 50 Calf Raises OYO

    Imperial Walkers | Merkins IC

    Mary

    Hello Dolly x 15

    20 Merkins OYO

    Lay flat on your back and stare at the sky for a minute

    At this point, YHC was at the end of the pain train, breathless from counting, and decided to give the other Rebels a chance to lead to close us out.

    2nd Mary

    X 20 each

    Hammer                Crunchy Frogs

    Bean                      Flutter Kicks

    Grover                   LBC’s

    Steve                     Leg Raises

    Tanked Up            Frankenstein/Mummy kicks – can’t really explain – more like an 80’s dance than an exercise – but requires extreme coordination which only Tank seemed to have. Sure to be exciting to onlookers.

    Count | Name-o-Rama

    COT – Prayers of thanks and safety, asking for opportunities to influence others for good this week.

    Tally ended up at 860 reps per man, including @ 400 Merkins each – well done gentlemen.

    Thanks for the opportunity to lead, and be a part of this group.

    ANNOUNCEMENTS

    Whole Food Friday lunches start next week – more info to come on GroupMe