F3 New Orleans

Tag: Rudy

  • Leadership Exemplified – from Hawgcycle

    Conditions: 72 degrees, 98% Humidity, Wind 2 mph from the SSE.

    Many times the Disclaimer is mumbled at the start of the workout, something like “I’m not a professional trainer, push yourself don’t hurt yourself, follow me.” But what makes for a good disclaimer? It’s really the Q’s first act of leadership in the workout. So it’s worth giving some thought to it and using it to set the tone. The bare minimum that you want to accomplish with the disclaimer is to attempt and disavow yourself from any liability if things go terribly wrong in the workout. Now, I am not a lawyer, and I am fairly certain that a no-good, unscrupulous, slick, Yankee lawyer like Kuch could easily side step our good intentions and find a way to use the law to his advantage, but at least you will have tried. So the basic starting point of the Disclaimer is to inform the Pax that:

    • You are not a professional trainer
    • They are all present on their own accord
    • They are responsible for their own well being
    • That the workout may involve times where caution must be exercised (strenuous physical activity, running in the dark, uneven ground, lifting heavy objects, etc.)
    • That they should modify the exercises at any point if they believe their safety is in Jeopardy and that they can seek your advice for such modifications if needed (all the while remembering that you are not a professional trainer and that it was your original direction that lead them to this place of peril in the first place).

    That’s the bare minimum, but a good Q will use the Disclaimer for much more. Our number one goal as Q is to make sure everyone makes it through the workout safely. In addition to the minimum disclaimer, give any specific safety advice needed at this point. For example, if it is a running workout, talk about busy intersections, making sure you are running against traffic, and not leaving anyone to run alone. Make sure someone in the group has a phone. Assign someone to watch out for the six if needed.

    If you want to go above and beyond, this is a good time to reinforce the mission and core principles of F3, especially if new guys are present. If you have planned an interactive workout, you can also take this time to forewarn the pax of questions you may ask during the workout, e.g., what is the mission of F3, what are the five core principles, why did you post this morning, etc…

    Not all disclaimers will be the same, but you know when you hear a good one. When they are really good, they become a topic of conversation. After I gave the disclaimer this morning, we ran to the rock pile. I could hear Rev Sox and Boo Boo discussing the merits of the disclaimer I had just given. They wondered aloud if the new leadership would meet this level of excellence. Personally, I believe they can, but please, don’t get too disappointed if it takes a while.

    Near the rock pile, we circled up for the warm-up. I led the group in 31 SSHs in honor of our playground’s namesake, followed by 15 Imperial Walkers. After that, we did a series of plank like exercises in succession (15 Peter Parkers, 15 Mountain Climbers, and 15 Parker Peters). Back on our feet, we closed it out with 15 grass grabbers and 10 Windmills.

    The Thang

    I spent months preparing for this Q. I read (and re-read) the book Primal Endurance by Mark Sisson. There is a great chapter in the book focused on Maximum Sustained Power. By taking some basic MSP concepts and adapting them to Rock City, I developed today’s workout. The basic principles were to find a heavy rock (mine was marked 52) and do the prescribed exercises at maximum speed. We would hopefully come close to our maximum power output in each set. We used a stack to form the basis of the workout and gave ourselves about 20 seconds to recover between sets. We gave our selves a two-minute recovery time between stacks starting with the 4th stack.

    This was the workout with approximate reps included. Some may have done more or less:

    • 5 Manmakers
    • 5 Manmakers, 10 Shoulder Presses
    • 5 Manmakers, 10 Shoulder Presses, 15 Squats
    • Recovery – Plank, Tree Pose each leg
    • 5 Manmakers, 10 Shoulder Presses, 15 Squats, 20 Curls
    • Recovery – Southern Gentleman, Yankee Aggressor, Karate Kid each leg
    • 5 Manmakers, 10 Shoulder Presses, 15 Squats, 20 Curls, 25 Rows
    • Recovery – Reverse Plank, Warrior III each leg
    • 5 Manmakers, 10 Shoulder Presses, 15 Squats, 20 Curls, 25 Rows, 30 Bench Presses
    • Recovery – 10 Nolan Ryans each side

    After this, we did some balance work. I listened to an hour-long podcast in preparation for this Q that discussed the value of unbalanced work and core stability. In an effort to build those intrinsic muscles responsible for so much of our balance and stability we performed the following:

    • Curls x 5 with one foot off the ground…flapjack
    • Shoulder presses x 5 with one foot off the ground…flapjack
    • Rows in Warrior III x 5….flapjack

    We finished with some Core work – 20 LBCs, 15 flutters, 10 side crunches each side.
    Then we headed back to the flag.

    NMM

    About 25 minutes into the workout, Bolt prostrated himself. Was he injured? Should I check on him? Possibly, but unlikely. It seemed more likely that he was new to the Islamic faith and it was time for his morning prayer. How did I know he was new to the faith? He was totally facing the wrong way, unless he was trying to face Mecca, TX. I politely paused the workout and offered that East was the other direction. Leadership exemplified

    At one point, a train stopped on the tracks. One of the young women, running in the park needed to get back across the tracks. As soon as Rudy saw this, he dropped his rock and ran toward her and the train to offer his assistance. He is a gentleman and a scholar…well, at least a gentleman. The young woman seemed to recognize him as he sprinted toward her yelling “Perv! Perv!” Did she confuse Paul with Perv? We will never know. Just as he arrived the train started back up, she yelled “God help me!” (which Bolt had already been praying for), threw herself under the train and disappeared.

    On the way back to the flag, I EH’d a dog walker. I told him we meet in the park everyday at 5:30. He said, “I know (pause…sigh) you all park in my yard.” I feel good that he will join us in the gloom.

    After the workout, I had to pay up on a bet to Hand Grenada for the Ole Miss – Arkansas game. One burpee for every point scored in the game. Arkansas lost the game 51-52. Hand Grenada made me yell “Hoddy Toddy” as I completed each burpee, otherwise he wouldn’t count them. I got to 53 burpees before I had to take a break. At that time, Hand Grenada yelled “No breaks! Start over!” I was too gassed to protest. Looking a lot like Paul Neman’s character in Cool Hand Luke, I wearily began the burpees over. Fortunately, for Cool Hand Hawg, Rudy and Mahatma jumped in to tell Hand Grenada that he was being unreasonable. They pleaded to him to show me mercy and that his demands were jeopardizing my safety. Hand Grenada explained that my mistake was made when I made the bet. If I was not willing to pay up, regardless of the physical harm I may undergo, I should have never made the bet. Rudy and Mahatma continued to grovel for my mercy until Hand Grenada exclaimed, “Weak…I have to go to work. Parten – I’ll see you at El Diablo.”

  • RevSox – the Prophet – from Rudy

    5:23am. That’s what time it was when YHC realized he had the Q. Just drove up to RockCity in the gloom. Getting out of the car, taking one last peek at the phone. Lo and Behold: calendar reminder that its my Q this am. Quick! Think! I’ve got one go-to Rock City exercise routine. A good time killer.

    Little did I know at this time that RevSox had predicted EXACTLY this Rudy workout at 3:40pm the day before. If YHC had paid attention to Slack, I would have known both that I had the Q and that I had better devise something new. But alas, RevSox apparently knows me too well. Better than I know myself, even.

    So 8 men (including Marlin again – maybe he’s becoming a regular!) welcomed the new week, and departed into the gloom for “The Usual”.

    Warm up at the Rock Pile with SSH, Stretching, some Peter Parkers, some Glute work till I got bored. Grab a rock, lets go.

    The Thang: 11s with Shoulder Presses and Curls mixed in. Not sure what this is? Either search my backblasts, or ask RevSox. He’ll tell you.

    Next: Core work. 2 PAX mosey off to pull-ups while the remaining PAX do an in-cadence core exercise. Flutters, Matahtma-X’s, Cockroaches and something else. Throw in some Wife Pleasers to work those glutes.

    Finally: Diver Down at the stairwell. Rows. “Diver Up” (Diver Down, but irkins, going up). More Rows. Then get them rocks back and get back to the flag.

    Wrap up around the virtual flag.

  • F3 NOLA Convergence 2021 (a.k.a.”Crew Change”) – Mothership 2021-10-16 – from Reluctant Yankee

    A fine morning, with a change in the weather providing a fitting backdrop for the changing of the guard on the F3 New Orleans Leadership Team.

    Kicked off at the flag zone with naming of the F3 NOLA Rookie of the Year and F3 NOLA Man of the Year. These went to Almonaster and Hokie Pokie, respectively. High praise and congratulations to both of these high-impact men for their efforts during the past year!

    Yankee then kicked things off on the Great Lawn with:
    Side Straddles Hops x27
    Hillbillies (in honor of Hawg’s prom) x 20
    OYO burpees x10
    Side Lunges x20
    Low Country Crabs x20
    Dying Cockroaches x20

    Moseyed to the track where Hawgcycle took over. Hawg brought the hurt with a modified Dirty Mac Deuce featuring:

    Larry Craigs x12
    Sumo Squats x12
    LBC x12

    Pax then partnered up. One pax sprinted 200 m around the tracks while the other moseyed across, then vice versa. Pax reassembled for announcement of the new SLT.

    It was time. Time to give a speech that would last generations, a speech commemorating the past 7 years, and one that would empower the incoming SLT for what was yet to come. Reluctant Yankee reached deep within his well of indisputable high octane expressions, and it was there and then he passed the torch of F3 Nola to Fracsac and Catfish, his great words of wisdom spreading across the field of F3 Nola men, leaders of this Fitness Fellowship and Faith thing we simply refer to as F3. Did anybody write down what he said?

    Fracsac circled the pax up on the field and did 5 SSH IC, followed by 10 burpees OYO. Many thought Shock and Awe was in the works, but nay, just an attention grabber. Next up was the mental challenge.

    6 SSH IC followed by 11 more in silence, all must end with the Q or a penalty would be handed out. The Pax passed with flying colors….but did they?

    4 corners on the track with 10 x 8 count body builders on 2 corners and 10 x burpees on the other 2. Circle back up for mental challenge again.

    This time there was a failure, with 10 x 8 count body builders as the penalty. The pax completed it the next go flawlessly.

    Pax had had enough mental abuse at this point, so there was much rejoicing when the workout was handed to Catfish. Catfish gently led things forward with:

    8-Counts x10
    Low Slow 8-Count Squats x20
    Bonnie Blairs x15
    Mosey back to the Great Lawn, with a quick stop at the baseball field behind Tad Gormley to do some Jack Webbs (up to 13, 11 got skipped). Continued the mosey back to the Great Lawn.

    At the Great Lawn, LBTs waiting x15 for the six. Frac then came back for a rousing round of Catalina Wine mixers (x15) for the finish.

    Back to flag for COT.

    Announcements: Roast on the Coast Starting Nov 5; GoRuck Tough NOLA the following weekend on NOV 12; Almonaster Qing a Christmas charity effort related to Operation Sweet Tooth (details to come)

    Delicious coffee and breakfast followed. Thanks to all who assisted with preparation for this.

    Thanks to all who attended and assisted with today’s convergence, and stay tuned for further announcements from the new leadership team!

  • Old School 610 for World Burpee Day – from Rudy

    12 Runners and 3 Ruckers showed up for a traditional 610 Stomp for World Burpee Day.

    We all know the drill. Traditional route up and back along the bayou. 6 minute run, 10 burpees. Repeat ad nauseum. Finish with your 6th set of burpees back at the real flag (an infrequent sighting at the Stomp these days). OYO Stretching to loosen up the legs.

    15 x 60 burpees: way to go PAX, we contributed 900 burpees to the overall world total!

    Good to see Screwtop back in the gloom. Good reminder to all of us to keep re-EH’ing our friends who may have fallen off the wagon.

  • Brick or Treat – from Rudy

    3 PAX in the Okwata gloom. Some other LVCC clown-car PAX decided to stay home, apparently. The path to the levee was definitely wet. Too wet, even for YHC. So instead, Frac, Baywatch and YHC grabbed some bricks from the Mini and headed over to the fountain to start our day off right. The fountain was flowing in all of its glory. A great place to get the blood flowing!

    Warmup with some stretching, SSH, IW and some arm circles (con bricks)

    Thang 1: What YHC calls (as of about 3 minutes ago) the “Leg Machine”. 2 PAX doing leg stuff, while one PAX runs a loop. Keep exchanging roles, so everyone gets plenty of chances to run while not missing out on any of the leg stuff. Go through step-ups, squats, lunges, monkey humpers, calf raises. And keep carrying your bricks.

    Thang 2: Over to the water for a Route 66 with Floyd Mayweathers (yes, with the bricks). That was a bit harder than I expected.

    Thang 3: Four Corners (at Canal). 10 Brickees, run up the hill. 10 Dying Cockroaches (yes, with your bricks). Brick-Bearcrawl across the neutral ground. 10 Merkins, run down the hill. 10 BB Situps. We got 3 cycles in.

    Moseyed back to the flag for COT. Finally dropped the dang bricks. I forgot how hard just holding the brick for 45 minutes can be… My forearms are still jelly.

    Thanks, Baywatch, for encouraging me to get back out to Okwata. Okwata – I’ve missed you of late, I look forward to making you part of the regular schedule again.

  • Copycat – from Rudy

    YHC was devoid of inspiration late Sunday night. The Q was his in the am. He’d just fallen back on his usual (Rock 11s) very recently, and couldn’t risk disappointing RevSox again. Fortunately, Mr. Arkansas unintentionally came to the rescue as he posted his pre-BB. It looked brutal. So… Sounds about right for Rock City.

    Call me a Copycat. I’m ok with that. After clarifying what an “alpo” was, and realizing that would only cause problems at Rock City, YHC modified slightly, and had a game plan. Alas, despite having promised it to a few other Pax (looking at you Frac – thanks for coming anyway), the Yippee Bag was still in the closet waiting to be filled up with treats for another future workout.

    At 5:30, YHC issued the disclaimer, tried to give our FNG some fair warning (thanks, Vagabond, for bringing him out!) and we were off to the rock pile.

    Quick WarmUp. YHC fumbled through the explanations of Peter Parker and Imperial Walker, falling back on “uh, just move this thingy towards that thingy.” I think I actually used the words “appendage”. Scantron seemed to offer necessary clarity to our FNG.

    Grab a Rock. Feel free to go big – once we get to the Tree Field, we won’t be moving.

    The Thang: Rock Pyramid. Once again, YHC struggled mightily with his “words” during the explanation of this. The PAX were not bashful at calling out my multiple verbal fumbles. Thanks for keeping me honest – I can only imagine how I might have responded as a PAX to this kind of mumbo-jumbo I was spouting. But anyway…

    Manmakers, Overhead Presses, Curls, Squats, Rows, BB Situps, Bench Presses were the exercises. Do the pyramid. The one catch: YHC was the timer – x5, then x5/x10, then x5/x10/x15 etc. etc. etc. Everyone else: push yourselves and do as many as you can in the same interval. So we stay together in time, but everyone is going OYO. Makes about as much sense here as I write it as it did while I tried to say it.

    Ample resting to try and recover, intermingled with a few penalty laps for PAX heckling. But we got through it. Must have pushed the PAX because things DEFINITELY got quieter after about 15 mins.

    Bring the rocks back (Rifle Carry as much as possible). Head back for some LBCs, a few burpees. And welcome Triple Shift, who seemed to be joining us after a leisurely walk around the park.

    COT, including naming of our new guy “Water Pistol” (last name was Cannon – Thanks Hand Gernada, for what might go down as the fastest naming ever….) Welcome back Bagpipes – may we see you again soon!

  • Its all Fun and Games until… – from Rudy

    Its all Fun and Games until… it stays fun and games?

    Today marks the 3rd annual Yippee Bag appearance at Mothership. Specially designed to bring a new round of fun and games, just for War Eagle – who, alas, chose to tend to his flock instead. Priorities, good sir!

    But 8 PAX (great to see 2 2.0s with us – E Major and Copy/Paste!) gathered around the flag in the steamy gloom for a disclaimer, and brief description of the Yippee Bag. Catfish needed no explanation, diving right in for a quick “10 Burpees for the Q” card. Fortunately, he graciously split this opening salvo with the Q.

    Then we were offto the shade of some big oaks over by the fountain area, where we started with a quick warmup – while waiting for RevIt to drag himself out of his car and arrive. Windmills, SSH, IW, etc..

    Then: go into the thorny morass where Vagabond has carefully hidden the world’s most dense rocks. They may look like styrofoam, but they are definitely *NOT*. Grab one and bring it back to the tree. BUT WAIT. “20 Merkins for the Q”. So YHC knocks out 20, while everyone else loiters and watches.

    OK, now with the rocks: 10 Overhead at the first oak, 10 Curls at the second oak, 10 Rows at the last oak. Mosey back to the beginning, repeat with 9. then 8. etc. OYO. Go. Worked up quite a sweat with several trips to the Yippee Bag (Dips, a Bear Crawl route, more Merkins and Burpees for the PAX). Mall Cop dove in and pulled out the “You v Q SPrint card”. And YHC kept up his 3 year losing streak with that card. Nice Run MC!

    Kept this up until Catfish had finished, and the rest of us called it off then. We’ve got more things to do. Return the rocks, then lets head to the Great Lawn.

    But not before Triple pulls (again) a “10 Burpees for the Q” card. He showed less grace than Catfish, as he did NOT offer to split the card.

    In the parking lot (couldn’t use the Great Lawn this am…), we lined up for 11s. Derkins on the curb, and Squat Jumps on the far cross walk. Go.

    The Yippee Bag then produced its first “Game Time”! I’ll call this one “Cups”. 3 Teams of 3. Red and White cups placed in the middle of the parking lot. 2 teams take their spot, one at each end of the parking lot. The timer is Team #3 running a lap around the lot. The Game: Get more of your opponents cups back to your side. Basically – just keep sprinting back and forth taking and stealing cups. Only rule is you can only carry one cup at a time. That rule seemed to be broken repeatedly. E Major took advantage of loop holes in the rules to block and smack cups from the Qs hands. Well Played. Repeat 3 times, so everyone got a chance to run as a timer.

    Back to 11s.

    “Game Time” drawn again (YHC had stuffed more Game Time cards into the Yippee Bag for the 2nd half of the workout).

    Crab Walk Red Light/Green Light. YHC was the game master. calling out Red Light/Green Light while the PAX crab walked across the lot. Despite his best efforts, YHC could not catch Belloq moving, as Belloq flew across the lot for the victory. Professor Smiley seemed to just enjoy holding his crab walk position at the starting line.

    Back to 11s. A quick “You vs Pax 8 8CBB” pitted Catfish against Belloq.
    Back to 11s. “BB Sit Ups til the Q can’t” drawn. Go. Q got to 35. Gotta get better at this.

    GAME TIME. Duck Duck Goose. Lunch Walking “It” tagging Al Gore-ing PAX around the circle. YHC once again illustrated just how slow he was. But YHC tricked Copy / Paste to ensure he could get one victory lap!

    Then back to the flag for some last minute Mary.

    Then circle up for COT – several prayers for health, guidance and wisdom in coping with the ongoing challenges that Covid brings, both with respect to Health and with respect to proceeding with returns to normalcy for us and our children.

    Thanks for letting me lead!

  • SLT 2.0 – Summary – from Reluctant Yankee

    This is a no frills backblast summary of our organizational meeting on Tuesday 8/18/21 7pm at the PJS on Magazine St. I am sure if Hawgcycle wrote this – it would be witty and clever but I am neither of those things. I assigned it to the Birdcage AO but this really belongs to ALL AOs.

    The rain tried to keep us away, but we would NOT be deterred. Even non-beatdowns happen rain or shine. During the meeting the PAX enjoyed bourbon produced by a PAX member and beer brewed by a PAX member. Seaman brought his own stuff.

    The PAX – assembled…Tool, Roots, Catfish, Triple Shift, Mahatma-Ice, Cowbell, Fast Tax, Kuch, Seaman, Vagabond, Sandbar, FracSac, Rudy, Rev Sox and Baywatch. We were missing Hawg and Gabby due to RONA, several PAX out of town, several PAX had other obligations.

    Tclaps to Aubry Miller – owner of PJS magazine for reserving the space for us!

    The outline of the meeting was…
    1. The History of SLT 1.0
    -Here I explained how I landed the sweet job of Nantan for the last 7 years-(not really 7 but since we became a region). How Hawgcycle became Weasel Shaker and how Tool, Roots, and Rudy(Comz) ended up becoming part of the SLT 1.0 although we never truly embraced this idea. Instead, we focused on the Starfish and all of us equally stepping up and in when and where needed-along with many other PAX of F3 NOLA over the years. Side Fx, Woz, Amnesty and some other PAX have been part of the “undefined” SLT in the past.

    2. Leadership Roles in F3 Nation (typically)
    Nantan – Q of the Region “the guy”
    Weasel Shaker – Support for Nantan but also the guy that keeps people from weaseling out of things. Q school guru. Finger on the pulse of our region guy.
    1st F Q -Fitness: Checks and makes sure we have site Qs, Q schools, checks to see if all Aos are viable,etc. **This is just the surface but you get the idea
    2nd F Q Fellowship– Mr Party Pants “the glue” CSAUPS, etc
    3rd F Q Faith – Dr Dynamite. This is Qsource, Bible Studies, Shield Locks, Outreach, Service opportunities, etc (This model isn’t compulsory- just what is typically done)
    And Comz.
    NOT part of SLT but part of the regional leadership are the Site/AO Qs.
    Each AO has a site Q – we will start to push for yearly leadership change at each AO.
    Site Q duties are:
    a.) Manage Q schedule for AO, headlocks Qs.
    b.) Welcomes Fngs – gets their information to COMZ
    c.) Sells AO, and the mission. Qs when Q fartsacks.
    d.) Harass Qs to write BBs. 1 year term.

    3. The plan for SLT 2.0 — We spent a chunk of time debating selection of the SLT members outside of Nantan and Weasel. Hawg’s wacky lottery idea and my more normal idea that comes from almost all of the other F3 regions concerning selection of SLT by Nantan and Weasel. The end result merged both ideas.
    -Term will start at the CONVERGENCE 10/16/2021
    -SLT 1.0 will not be permitted to serve on SLT 2.0
    -2 year terms (maybe first two appointees only serve one year so that we can change the rotation of leadership to every year we have 2 new leaders every year)
    –New Nantan and Weasel Shaker will be selected by SLT 1.0
    –New SLT breakdown will be 2 selections by the new Nantan/Weasel. 2 selections by self selected lottery. If you agree to be in the lottery – you agree to also be selected by new Nantan/Weasel for the two positions of their choice.
    –Rudy will be COMZ until we find a suitable replacement – that change can happen as soon as we find “the guy” otherwise our leadership is stuck with him
    –SLT 2.0 will need to have meetings (don’t commit to this if you don’t have time)
    –I will reach out to the PAX via the weekly email to volunteer to be in the lottery this weekend.

    4. The plan for future growth (for the SLT 2.0)
    a.) 501c – Tool and the $$, Gaby and Moana
    b.) Slack vs Groupme
    c.) Growth of AOs in the region (Northshore region plan, Thibodaux, West Bank,etc)
    d.) EH Outside our demo

    5. CSAUP calendar
    a.) IRON PAX – Sept – start getting Pax registered now
    b.) 10 yr anniversary in Wilmington, NC aka CAPE FEAR Oct 9/10
    c.) Roast to Coast – first weekend in NOV
    d.) Go Ruck Vets beatdown in NOV
    e.) Christmas Party – Almonaster has the Q

    I am looking forward to pushing forward with SLT 2.0. I can’t wait for some explosive growth in 2022. I hope that we can keep our own regional identity and stay true to the starfish and really insist that we are all the F3 NOLA leadership. Also – NO Otisbombs. If you have a great idea for F3 NOLA – you step up and you Q it!
    SYITG –
    Reluctant Yankee

  • A New Old Route – from Kuch

    YHC took the Stomp yesterday for an injured Snooze, who fell victim to the streets of New Orleans during a Rudy Q the week before. Some may blame the street; I choose to blame Rudy.

    YHC promised “something cool” in the LVCC groupme, and then was immediately forced to actually think of something cool. Cart, horse… as long as they all get there.

    The “something cool” ended up being running the old route down Marconi toward the Lake, but on the newly completed running path. The running path is great, and the faster guys should be able to make it all the way to Lakeshore Drive and back along its protected boundaries. This beats the hell out of running down Marconi in the dark, under the tree cover, with little shoulder and cars going 40.

    As the Site Q for the Stomp, YHC would make this the official new route, but I’m sure that would have the opposite effect, as a cascade of Q’s show up just to let me know that I am definitely not the boss of them (or anyone else for that matter). So for now, let’s just say it’s one of the available options.

    We went 20 out, 20 back, and a few minutes of stretching. We were joined by Pop Tart’s pup, who has since unofficially been named Pup Tart. Credit to Saban on that one.

    Pothole joined us as well, although he still needs to register on the site. T-claps to him regardless: he started 2 weeks ago and has hardly missed a workout. Pretty impressive.

    We gave thanks and remembered those who are struggling. As always, this group is one of the many things YHC is truly thankful to have found.