The Evolution of Jack Web
15 PAX showed up at to Commitment on a warm Saturday Morning. The unsuspecting motley crew of F3 members was ready for a great workout. FuseBox brought a new FNG to the group. Although many are suspect of the FuseBox padding his stats by bringing a lot of one and done’s to the point there have been requests for his name to be changed to Calipari, the king of one and done. Welcome back Jenner. Welcome Stacey Jarvis aka: Southern Belle.
Quote of the Day from Transporter: “You have taking this to a new level of suck”
Alt Quote of the Day from Finch: “What was in the Ibuprofen you took this morning?”
Down to Business:
COP
- Mosey a lap around the parking lot and down to the bus parking lot. Wait a few while Bread Bowl catches up
- SSH x 25
- Imperial Squacker X 20
- Plank Jacks X 25
- Mountain Climbers X 25
The Thang
- Jack Web 1 Tricep Extention to 4 overhead presses
- Grab a reasonable Rock
- Jack Web 1 Tricep Extension to 4 overhead presses
- Pray you chose the correct rock size
- Only the the power of the Q enabled survival
- Finish at 10 tricept extensions and 40 overhead presses
- Carry your rock to the top parking lot
- Jack Web Running to Curl
- Run down to the second speed bump and select another rock
- Run 1 length between the speed bumps to 4 curls
- Pray you brought your running shoes
- Finish with 10 laps between the speed bumps and 40 curls
- Mosey to the practice football field
- Jack Web Bear Crawl to Pushups
- Bear Crawl 5 steps and do 4 push up
- Continue increase the bear crawl by 5 for each segment and increase push ups by 4 each time
- Most were destroyed by the end of the field except for Goodfella, Transporter and a few others
- Pretty sure we saw Bottlecap in the yoga position by the end
- Mosey to the hand rails by the school
- Jack Web Supine to Leg Lifts
- 1 Supine to 4 legs lifts
- Everyone was happy to run out of time at 6 supines and 24 leg lifts
- Mosey to the back of the front of the school for the COT
COT
The fun and endurance of the PAX is always a great experience. The friendship, camaraderie, and willingness to push each other is impressive. The entire PAX was gassed by the bear crawl to push ups which made it a quiet run back to the COT. I appreciate everyone’s to put up to with amount of addition needed for the workout.
Announcements
- 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM. Currently studying the book of John. No preparation necessary. Just come, learn and discuss.
- Family F3 workout at Cuthebertson Middle School May 12th at 9:00 AM. The workout will be adjusted based on the age of the kids.
- June 8th, Pool Party to raise funds for the Sandbox. $40 per person including beer and pizza. Event from 8:00 PM to 10:00 PM
- Stub Hub said thank you for the baby gifts. His wife was very thankful for the gifts. Stub Hub destroyed the bunt cakes.
- Welcome Stacey Jarvis to the group.
Not in Front of Mother!!
On a beautiful Saturday morning, Five PAX moseyed on down to Outland to start their Saturday right. Here’s what we got into:
Mosey on down to the track
Run a lap for warm up- meet in the Circle for COP
20 X SSH
20 X IW
20 X Mountain Climbers
Head to the Track for Slim Fast Stretches
Four Corners- Sprint Straight aways, and at the corners do the following exercises
- 10 LBCS
- 10 Bomb Jacks
- 10 Squats
- 10 Flutter (4 Count)
First run- Straght
Second Run- Backwards
Third Run- High Skips
Mosey to the Tennis Court
Dragon Walk- at each line ascending Merkin (Start at 1, end at 9)
Bear Crawl Back- each line descending Merkin (Start at 9, end at 1)
Forest to the Sea
Bear Crawl first Court
5 Burpees
Crab Walk the second court
Reverse back
Lunge Walk across court- stop in the middle 5 Squats
Reverse Lunge Walk- Stop in the middle for 5 Monkey Humpers
Repeato
Suicides!
5 Squats
5 Monkey Humpers
Repeato
Paint the Lines (Entire Court)
Mosey to the school- find a lunch table
20 Dips
15 Derkins
10 Step ups (Five each leg)
Find the wall
Sit on Said wall for the people’s chair
Add arm raisesX50
Repeato- starting with dips/Derkins/Step ups
People’s chair- arm raisesX75
Head back for Mary
LBCS
Rosalita
American Hammer
Freddie Mercury
5X Monkey Humpers
DONE
Moleskine
A great workout with some great guys today. We got it started out right with Smokey rightly noticing the beautiful tan line that the Wells Fargo Championship provided me- with a later start time, I didn’t take into account that it would be lighter outside.
They guys showed up to play- all of them cranked through four corners relatively easily with a good amount of mumble chatter- but then came the tennis courts.
I had the privilege of working out with the guys from F3 Dallas Wednesday, and AlrightAlright brought a proper beatdown on a tennis court. Seeing as Outland had a tennis court (first time I’ve had one at my disposal)- I couldn’t miss the opportunity to bring a little bit of what I learned from there here. News Flash- it was just as rough the second time around as the first.
Smokey had some some “reservations” about the Monkey Humpers- something about not wanting the shame of having to do them in the light…. oh well! Even though there were several times he starting doing additional MH when not called for… methinks he doth protest too much!
As pulled into the front of the school for Mary- lo and behold some of the teachers for Saturday school were standing out front, Leading Smokey to plead- “Not in Front of Mother!!” hoping to avoid additional monkey humpers- so of course we audibled add some monkey humpers.
Well done guys- it was quite a hard workout but yall were more than up to the Task. Great to see Bonhoeffer again- as well as Christmas and Arsenal. I’ve seen each of them on occasion at either a Area 51 AO or on one of my few Union Co trips- they all brought their lunch pail today and were ready to grind. T Claps to Christmas especially for showing up on a Saturday morning right after getting back from a work trip the night before. Oh and of course Smokey was out front most of the day as well.
Thanks guys for the opportunity to Q Outland- I always enjoy my forays into Union County, and this was no exception! Honored to be able to lead.
Cinco
21 men gathered in anticipation of the Cinco de Mayo edition of #F3RockZero. We were later joined by 2 others from #F3Area51 (the workout) to make our total 23. Here’s a recap of what we did:
The Thang
Mosey from our launch spot down to the Calvary pitch for COP. Burpees x 5 OYO; IWs x 5 IC; Merkins x 5 IC; MCs x 5 IC; LSS x 5 IC; LBCs x 5 IC.
Walk over to the base of the grassy knoll and line up abreast for a triple nickel. Merkins x 5 at the top; Jump Squats x 5 at the bottom; 5 times through. Plank when done.
Mosey to the front parking lot. Line up abreast at the first island. Do 5 reps of called exercise at first island, third island, fifth island, seventh island then run to end. Turn and run back to first island to complete 5 reps of called exercise. We did this 5 times through.
- Merkins
- Jump Squats
- LBCs
- CDDs
- Burpees
Mosey to hot box and find a bench. 5 sets of 5 reps of called exercises.
- Lil Haze left leg
- Lil Haze right leg
- Dips
- Decline Merkins
Plank when done. Mosey to the rock pile by Rea Road Field. Find a partner and one lifting rock. Partner A does 5 curls, 5 tricep presses, and 5 squat thrusters on repeat while Partner B runs to playground for 5 pullups and then runs back. Flapjack. Then repeat until each partner had gone 5 times.
Mosey back toward base for some time killing moves. Line up abreast along curb.
- Lunge walk to first parking lot line, sprint to far curb then sprint back
- Bear crawl……..
- Backward bear crawl……..
Mosey back to launch point for Mary. LBCs x 5 IC, Flutter Kicks x 5 IC, Dollies x 5 IC, Straight Leg Lift x 5 IC, Toe Tap Crunch x 5 IC, Rosalita x 5 IC. Then Repeat.
5 burpees OYO. Done.
Moleskine
A lot of old school Twitter banter last night. Pro even found his old Shetland Pony pic. It was fun. Remember when Twitter was our thing. Instead now, we get 27 useless Slack notifications about someone looking for a good plumber.
Mumblechatter was high this morning but it always is when Gummy posts. Makes up for his blatant refuseniking. Thankfully Marge didn’t post in his Clemsux shirt or it would been the trifecta along with Gummy and Hammer. JetFuel only mentioned Saban once to them, which was PR.
Solid group of Respects out there this morning with OT, Marlin, Snowflake and Iron Horse. YHC only hopes to be able to move like that when I’m really old like them.
Rather than have a Man Date at #F3Area51, OT and Turkey Leg drove over to join us right after the Triple Nickel. Great to have them out to join us.
Spidey, Brew’s 2.0, put in a solid day’s work this morning. Really crushed exercises and runs in the front parking. And totally savage rolling up in a Canada track jacket on Cinco de Mayo.
Mexican Independence Day is September 16th.
Announcements
- May 26th – Memorial Day weekend convergence at #F3RockZero. Great workout where we read citations of a few soldiers who paid the ultimate sacrifice.
- May 28th – Patriot 5K and workout in Metro.
- Church on the Street – Sign up or show up to serve.
Thanks for allowing me to lead. Always an honor.
-Lil Haze
Siren Call of the Parking Deck
COP
SSH, Imperial Walkers, Freddy Mercury, Mountain Cilmbers, Merkins, all moderately reasonable rep counts. Blah blah blah. Mosey to garage
Infinity Loop
Partner 1: runs garage in figure eight pattern (up the end, down the middle, up the other end, down the middle) 5 burpees every time you reach the top.
Partner 2: 10 inclined pullups, 15 merkins, 20 LBCs repeat sets until Partner 1 returns then switch
Each partner runs the loop three times.
Stuff
Mary for the six and then Mosey to aquatics parking lot
Lunge walk up hill, jog back
Bear crawl up hill, jog back
Sprint up hill, jog back
Repeat, with the sprint taking us back to launch
A few minutes of mary and done.
Moleskine
YHC made waves with his analogue watch, apparently everyone thought this was cool and now a new trend has been started. Despite rumours, the sun does not have to be shinning to get the correct time…
YHC was a little over eager to move on from the garage, nearly left the six trapped in the loop, sorry!
Lorax and Mermaid out front for the loop along with Purple Haze and No Show in the Hunt
Hops was crushing it
The Wall got out, nice post!
Strong work by all!
Derby Days
15 thoroughbreds stretched their legs at #F3Kevlar
The Thang
Mosey over to lower school lot for COP
- 10 burpees OYO
- 20 SSH IC
- 8 burpees OYO
- 10 TTT IC
- 6 burpees OYO
- 20 MC IC
- 4 burpees OYO
- 10 merkins IC
- 2 burpees OYO
Mosey to John Street and down 51 to Reid Hall
Down the hill for 7evens: burpees at top, monkey humpers at bottom
Mosey back to church and over Fullwood to Eden Hall
Partner up, loop around Eden Hall in different directions, meet for 10 hand-slap merkins, continue back to start, 10 burpees
Mosey back out to Marion and back to school
Circle up for classic round of Jack Webb 10/40 merkins/arm raises
Total Mileage: 3.6
COT
Moleskine:
- Just coming off IR from post-marathon recovery, needed to stretch the legs a bit today
- Put the pre-tweet warning out about “Derby Special”, yet still heard complaints (and not just from Pot Tart). Not sure what folks were expecting when a racing horse emoji is included in the pre-tweet. Maybe folks thought it meant I was taking bets after COT?
- Anyway, went well getting to see most of the surrounding area in Matthews. Maybe next time we’ll make it downtown.
- Great to see all the young bucks out there (and the veterans – F3_Cage #respect). Been a while since I’ve been to Kevlar with all the ^&%#%@!#@@@!! marathon training the past few months. Great to be back.
- Fault Line and Orange Whip – Appreciate the opportunity to take the Q
- Derby Pick: My Boy Jack to Show
Announcements:
- Volunteer Opportunity at Christ Covenant Church tomorrow (Saturday) 9am-1pm – help with landscaping for butterfly garden, particularly moving mulch and other materials. See Paper Jam for details
- Beer Mile, Friday March 11, evening, at a local track. See slack channel and Pop Tart for details.
Seriously?!? Dumpster diving for a workout??
Back story:
Tuesday I woke up to post at Thrive in Union County and realized I was out of coffee. Not Good!! Everyone knows that gypsies must have coffee to get the caravans moving and my trusty neighbor Christmas is traveling this week so I cannot steal any from him either. So…… after a solid beatdown; during the COT, there was a request for fill in Q at Overdrive… and still suffering from lack of caffeine… yup.. tag.. I’m it.. (#FriendsDontLetFriendMakeCaffeineFreeDecisions)
Now that I grabbed the tiger by the tail… what to plan for a Gear workout??
It is my VQ at a Gear site (officially if you don’t count an impromptu Q fartsack).. how hard can it be?? Qed Bootcamps, Running, Events.. Gear should not be too bad. Except YHC needs to now find enough “Gear” to accommodate the fluctuating UC PAX numbers that could be anywhere from 2 to 20 on any given day.
Fast forward to today (May the 4th be with you!!)
Arrive at AO 5AM to start looking for some quality Gear to lead the PAX this morning…
Lo and behold, 3 industrial sized Dumpsters sit right on the edge of the AO parking lot and I think that would be a perfect place to look. Let’s see what’s been thrown out that we can reclaim.
- 25 ft of 5in fire hose weighing 55 lbs… NICE start!!
- Look at that … I think those are Glass Joe’s 17lb kettlebells (#SoccerArms)
- 4 left over solid 20lb Concrete Bricks
- OK… that’s not the basketball from Madison’s Q.. 20lb Slam ball but it will work
- WOW: not one, but 2 Canvas bags filled with sand… SCORE!!! (#TY_Transporter)
- A seriously scratched up on just one side 45lb plate… What in the world would have caused all that damage to just one side of a plate??
That should be plenty. (I hope) Now what to do with it all when not knowing how many will escape the fartsack to join me in reclaiming all these wonderful new toys. I’m sure we can figure something out.
- 5:30AM: eHarmony and I standing there alone in the dark… OK.. do we make the workout putting everything back and F2 over to McDonalds.. It’s an option.
- 5:31AM Bernanke messes up that plan… (but I honestly appreciate him showing up to hold eHarmony and YHC accountable) quick mossy around the front of the school parking lot… Look!! there is another set of lights pulling in. PERFECT!!! Edison now as well. I needed a minimum of 4 BEASTS (ok 3 BEASTs and me: but figured VQ-drenalin would get me through)
Give disclaimer
Warmup:
- Low Very Slow Squats: 10
- SSH: 20
- 10 seconds of little arm circles forward
- 10 seconds of little arm circles backward
- 10 seconds of big arm circles forward
- 10 seconds of big arm circles backward
The THANG:
Grab your bells and mossy over to the dumpsters to discovery all the new Gypsy toys to play with. 🙂
2 stacks of index cards.
One has the timer exercise and the other has 3 listed exercises with the piece of gear to use getting in AMRAP while timer is putting in some work.
1 pax randomly selects the timer exercise and a 2nd pax selects the AMRAP exercise
Timer Cards: Starting from dumpsters to edge of parking lot and back
- 45lb plate Hair Burners
- Fire hose drag
- 17lb KB Farm carry style deep lunges
AMRAP Cards: (each pax performs 1 of the listed 3 until timer pax returns then rotate exercises until all have had turn at timer)
- Kettle Bell upright row/20 lb Slamball WW2 sit-ups/ 20 lb Brick curls
- Kettle Bell Squats/ 20 lb Slamball WW2 sit-ups/ Sandbag over head press
- Kettle Bell Curl/ 20 lb Brick curls/ Sandbag fireman carry squats
- Kettle Bell Swings/ Flutter kicks with 20 lb brick chest press/ Slamball
- Kettle Bell Good Mornings/ 20 lb brick overhead press/ Sandbag Squats
- Kettle Bell Lawn Mower/Dead lift Sandbag/ Slam ball
Moleskin:
- Mubblechatter was limited today.. although there was much laughter watching Bernanke royally get his #&$ handed to him by a 45lb plate during Hair Burners. (BTW… what the heck is a Bernanke anyway???)
- eHarmoney killed it as lead timer on each round… proving to the rest of us that each exercise could be done (regardless of what my #Respect pax were arguing about the plate not “sliding” right.)
- Edison is a BEAST….. Seriously!!! you don’t hear much out of him.. but man.. that pax puts in some work at these beatdowns.
- Bernanke needs some assistance on the physics of how to do Hair Burners. That much is true.. but he more than made up for it when YHC looked over and he was using 2 bricks vs the one for all the AMRAP exercise. T-Claps for taking us out in prayer this morning.
Announcements:
- UC will be hosting/posting every other Wednesday F2 lunches at various locations over the coming months.
- Site location moves for Sparta on Thursdays to Matthews Elem and Conviction from Stallings Elem to (TBD)
- SpeedForNeed looking for UC involvement. We have how many runners in our Region that are posting 1000 miles a year?? (HINT HINT) Get your miles in and come out to support a great cause while doing it.
- THRIVE needs Qs.. Sign up or you are stuck with Nomad and Bernanke over and over again… so no complaining allowed when they beat you down. Step up guys!!
As always: It was an honor to lead this morning. STAY STRONG!!!
Respectfully,
YHC (Gypsy)
It’s My Party I Can Cry If I Want To
YHC was asked to Q on May 3 with no knowledge of the historical significance of the date for the Peak 51 AO. The night before YHC reads a pre-blast stating the fourth birthday of site. Quite an honor I must say…. Therefore, I quickly put together an affectionate birthday “board.”
The events unfolded like this….
The Thang…
The question was posed as to who in the PAX was present on the first launch four years ago. Slimfast, Sensei, Geraldo, and Simba raised their hands. Crazy!
Disclaimer: Peak 51 and Matthews Elementary are not responsible for you… blah, blah, blah. Today’s work out is designed for you to be able to modify so that you can maintain your PEAK throughout.
25 x Side Straddle Hopp
20 x Imperial Walker
10 x Merkin
10 x Good Morning Nashville (felt so good)
Mosey out to the main drag and turned right. We crossed the street into Stumptown Park by the PDA Heart. We headed up the concrete path till we came to a glowing “board” with twelve birthday wishes written upon her. There were many sighs and a few cries. The birthday menu of pain contained the following list:
1. Hand Release Burpees (5)
2. Lunges (5 ea.)
3. Diamonds (10)
4. Heals to Heaven (10)
5. Dips (20)
6. Fluttas (20)
7. Merkins (20)
8. Mountain Climbers (10)
9. Carolina Dry Docks (10)
10. LBCs (20)
11. Side Straddle Hopps (20)
12. Burpees (10)
Instructions: Complete exercise #1 and run a lap. Upon return, complete exercise #1 and #2 and run a lap. Upon return, complete exercise #1, #2, and #3 and run a lap. You get the drift…
The PAX were strong. Lots of hate this morning. LOTS OF HATE! It was awesome!
At 6:12 YHC called everyone to halt and we headed back to launch for some Mary.
A disciplinary measure was taken due to the high levels of hate and the number of years of the existence of the mighty PEAK 51. Four Burpess OYO!
Announcements:
Several Speed for Need races coming up. You can view them here: https://speedforneed.org/calendar/
Two new FNGs:
Welcome to Sardine and Compliance!
Moleskin:
Really an honor to see what Slimfast, Geraldo, Sensei, and Lois have been able to do at the PEAK 51. One of my favorite sites of all time!
Some quotes from today:
1. Two men on a bench
2. If this were a year ago, we couldn’t both fit on this bench and the bench would be flattened
3. I know I am getting in the same spot to do these burpees cause my hand grabs the same dog turd every time
4. Smokey, I hate you so much right now
5. Just wait and see how much you hate him this afternoon
6. Geraldo, “what’s next Smokey?” Smokey, “Dang it Geraldo, it is on the board.” Geraldo, “I can’t read anything without my glasses.” Who knew Geraldo wore glasses? Probably like Superman and Clark Kent. 🙂
Great take out today by Simba!
PS. Sparta launched from Peak 51 today at 5:15am. They ran 5 miles and joined Peak 51 for the COP.
What the Heck is a Chiweenie?
10 men gathered this fine spring morning to get stronger. And talk a little about YHC’s choice of music and Chiweenies.
The Thang
Warm up consisted of:
-15 LSS in cadence followed by 10 one hand swings left, 10 one hand swings right, 10 two hand swings
-15 Plank Jacks in cadence followed by 10 one hand swings left, 10 one hand swings right, 10 two hand swings
-15 Peter Parkers in cadence followed by 10 one hand swings left, 10 one hand swings right, 10 two hand swings
-15 Merkins in cadence followed by 10 one hand swings left, 10 one hand swings right, 10 two hand swings
Main set went like this:
Each round would be a ladder starting at 1 and going to 10. The rounds would consist of a double arm/leg exercise followed by a single arm/leg exercise. We got through 4 rounds. Here they are.
-1 Merkin, 1 lawn mower right, 1 lawn mower left. 2 Merkins, 2 lawn mowers right, 2 lawn mowers left. Continue up the ladder to 10.
-1 Burpee bell swing, 1 Freddy Mercury 2 count. 2 Burpee bell swings, 2 Freddy Mercurys. Continue up the ladder to 10.
Carry your bell to the playground.
-1 Pull up, 1 shoulder press right, 1 shoulder press left. 2 Pull ups, 2 shoulder presses right, 2 shoulder presses left. Continue up the ladder to 10.
Carry your bell back to the parking lot.
-1 Flutter press, 1 forward lunge right, 1 forward lunge left. 2 Flutter presses, 2 forward lunges right, 2 forward lunges left. Continue up the ladder to 10.
A little Mary was thrown in as well along with a few swings and Merkins at the end. Done.
Moleskin
Great work today. Hopefully everyone got a little something out of it. Now about the Chiweenies. YHC had never heard of this particular designer dog combo before, but apparently it’s a thing. Google it. Bulldog has one. Seems like Chin Music has one as well. Bulldog’s Chiweenie is named Yoda. Apparently Yoda is set up to have a very good weekend with it being Star Wars day on Friday, and to celebrate its Mexican heritage, Cinco de Mayo on Saturday. Oh to be a dog in a first world country. YHC’s musical choice was not what many were expecting. Maybe a bit of a surprise there. Let’s just say it’s a little on the heavy side. You’re welcome.
Thanks Header for the take out.
Announcements
Next Friday 5/11 Cerberus is having a FNG day. Also next Friday 5/11 at 6:30 is the beer mile.
3 mile run and 3 missing Pax
I haven’t been to Floater, but a few times and I knew I didn’t want to run the hill. Did some recon work last night and found a good spot that didn’t have a hill. Turned out better than expected with it being well lit.
We took off right at 5:30 (maybe 30 seconds early). In leaving the AO on time we left the late ones behind. Won’t mention names but there were 3 that did their own workout this morning.
Took off across 75 to the gravel parking lot behind Maxwell’s to do our warm-up.
Warm-up
SSH x 20 IC
Soldier Walk in place
Potato picker x 20 IC “a lot of hamstring stretches, there must be a lot of running”
The Thang
We mosey down a street on the other side of the tracks back an old school. Turns out there is a well lit track on behind the school. We did a jog around the track which is more of an Indy track than a nascar track. Once we got back to the start we partner up.
Lap 1
P1 run lap P2 Plank – flapjack
Lap 2
P1 run lap P2 Squats – flapjack
Lap 3
P1 run lap P2 Merkins – flapjack
Head up to the gravel lot for more work.
P1 incline merkin P2 run to the end of the lot
P1 decline merkin P2 “ “
P1 reg merkin P2 “ “
BC led some mary until the rest of us finished.
Headed back down to the track.
Slower guys went one way the other went the other way. We went for 2 laps. Every time we met we did the following:
10 t-merkins (fusebox special)
10 diamond merkins
10 wide arm merkins
10 reg merkins
Back to the gravel lot for partner runs
P1 single leg step up P2 run to the end and back x 4
Hollywood was doing the handrail shimmy until the Pax finished.
Started to head back
Plank at the stop sign. Run fast to the next stop sign then plank. Did it again to the next one.
Went back to the good side of the tracks for one last lap around the block with 1 minutes to go. Hollywood lead us in 40 IC heals to heaven.
Out of nowhere Posse, Jingles, and Cyrus come running around the corner. Since they were 30 seconds late they did their own workout or had coffee across the street. Not sure but they didn’t look sweaty.
Great job to the Pax for not complaining too much. We covered a total of 3 miles this morning. Damascus game out of the gate strong, running upfront with the speedsters. Of course Hollywood and Bottlecap pushed everyone around the track Lighten McQueen style. Fusebox, I use the t-merkins in most of my workouts now. Not sure I should thank you or hate you for that but it has been a good one. I think BC and Dough were the only ones that didn’t struggle on the single leg steps ups. Those were pretty big steps. Good thing GF was not there today. The carpool karaoke boys (Hooch and Longhorn) had to leave right at 6:14. Good work gents. I thinks I smelled some icy hot coming from one of them. Foley it great to see you out here in the morning. I hope can push it like that when I get the the respect years. It’s always a pleasure leading a great group of guys.
Announcements:
Family F3 workout next Saturday at Cuthbertson.
Foley got his respect t-shirt. He’s 54 better late than never.
Keep Transporter and his family in your prayers.
Thank you Moneyball (I think) for taking us out.