F3 Gastonia

Fitness, Fellowship, Faith

Tag: GasHouse (page 1 of 29)

A great Monday

It was 5:30 and we said the pledge.

After a short warm-up of 15 SSH IC, we moseyed to the park and gathered at the bottom of the hill next to the picnic shelter near the soccer fields.

We paired up and instructions were given.  P1 would run up the hill while P2 performed the exercise.  50 Burpees, 100 SSH, 150 Merkins, 200 WWI’s and 250 Squats.

Then headed to the picnic shelter for 15 Derkins, 15 Dips, 20 Derkins and 20 Dips.

Walked to the parking lot and did lunges, then sprinted, lunges and backward run to the end.  I heard a train whistle at some point so 5 burpees for everyone.

At the gate we did 50 LBC’s and moseyed to Snoballs and did 50 more.  Gastone led 25 Flutter Kicks IC.  15 IC Merkins and last but not least 15 Bobby Hurley’s.

 

My pleasure to lead this group.

felt good to be back in the gloom

7 men resisted the fart sack this morning.  I hope 6 others weren’t disappointed.   Medicine Woman and Montross got in some extra credit.  good chatter beforehand.  05:30 hit and it was time to clock in.

warmup: ssh x 36ic.  sparky shows up at this time.  morraccan nightclubs until he joins us.  toy soldiers x 10ic.

pledge

mosey to the lower lot and partner up for bombs.  p1 exercises will p2 runs two laps.

head back to the launching point with a combination of lunges, nur, lunges and a sprint.

time.

annoucements: CSAUP, community run.

prayer request: each other. being men of God.

BOM: YHC took us out in prayer.

it was an honor to Q today, thank you all for the push.

i’m thankful for you guys.  although i’ve rarely posted, the chatter has been uplifting to me.

Philippians 4:13

Huckleberry

Round 2 of Plan B

Days leading up to my Q, I planned what was going to be a serious beat down. As the day got closer, so did the rain.

I was optimistic that it would be dry and all could enjoy the planned workout. That being said, the ground was wet that morning so I dug up my winkie from my last rainy day Q.

Plan B was back in action almost a year later.

The plan was to keep everyone dry while still giving them their moneys worth.

The Thang:

Pledge

No warm up, so let’s Mosey the long way around the parking lot to the covered area at the side of the school.

Once there, I pulled out my winkie along with a pair of dice. We circled around to roll the dice and try our luck.

Here’s how it worked:

Roll the dice and everyone performs the  exercise that corresponds to that #. Roll doubles and it’s a sprint to the end of the parking lot and back (Plus the exercise).

2 = 5 Burpees

3 = 10 Bobby Hurley’s

4 = 20 CDD’s

5 = 25 LBC’s

6 = 15 Seal Jacks IC

7 = 15 Opposite Raised Toe Touches IC

8 = 10 Merkins

9 = 15 Bicycles

10 = 20 Squats

11 = 20 Monkey Humpers

12 = 5 Burpees

I explained how I stole the dice from one of my kids board games. Seems like the dice repeatedly landed on 7 and 11 (Toe Touches and Monkey Humpers). Mayor swore my son’s dice were rigged and he had to be hustling candy from all the kids at school, which would explain why he has so much trouble going to bed every night. Something I may have to look into.

With 10 mins left and 1000 Toe Touches and Monkey Humpers behind us, I wanted to try something I did at Midoriyama a few nights before. Freight call out an exercise I believe he called the Iron Hulk. It starts with 1 Merkin and 4 Arm Raises. Then 2 and 8, then 3 and 12 and so on till we do 10 and 40. This one really sucks at the end!

After that we moseyed back to the flag.

Things must be going pretty good, no prayer request at all.

Convergence this Saturday at Folsom. All other AO’s closed.

Prayer to send us on our way.

It was a privilege to lead you gentlemen today.

Thanks to everyone who showed up.

 

Painopoly

My goal in life is to come up with fun and creative ways to turn the ordinary into extraordinary.  Thankfully, F3 has let me use them as my canvas. Since I’ve joined I’ve seen my fair share of workout creativity from every Q, daily, therefore I was excited when I got the chance to Q the Pain Lab at the Gashouse. When I was a young boy I loved playing board games. It allowed my family to come together to enjoy each others company and put aside our busy lives outside the home, so I thought it would be interesting to incorporate that same idea into an F3 workout. Just hangout, chat and play a friendly game. That said, Painopoly was born. Which is A redesign of the classic board game Monopoly for those that couldn’t figure it out. Streets were renamed to match those in the Gaston county area, A Kettlebell workout instead of a property value, Railroad’s would appropriately have 5 Burpee’s, A 1Lb Kettlebell for the game piece and I even had some fun with the Chance and Community Chest cards. Only difference with my version is that no one wins, everyone loses.

Excitement was setting in during the week as I began promoting it. The interest and intrigue was there but no HC’s, so how many would show? On my way in early and I forgot the dice, side trip to Wal-Mart. As I arrived to the AO quite early, as did Stroganoff for his recon, I began wondering if the gloom would hinder reading the Painopoly board spaces. I began my recon of the parking lot in search of the brightest spot. Found a good spot under a set of parking lot lights. The nervous tinkles hit me so found a tree quickly. At this point it’s 6:50 and not much traffic coming in. Panic sets in. Did I scare people off? 7AM and we have a good showing of 13 collectively. After the warm-up and pledge 3 decide to stay back with me. Thank you T-Square, Mayor and Billy Madison. Billy Madison was definitely intrigued by it, so much that instead of totally skipping the Saturday workout he managed to squeeze in about 20 minutes until he had to leave for his sons baseball tournament.

The Thang:

We played Painopoly, listened to some loud metal and had great conversation.

Rules:

  1. Roll the dice and move the appropriate amount of spaces
  2. Do the exercise on the space
    1. Chance or Community Chest – Draw a card from the correct pile. Could be an exercise, a rest, Go To Jail or even an Omaha for the next exercise of your choosing.
  3. While the next player rolls every other player needs to do a wall sit

Some how T-Square managed to land on every Railroad (5 Burpees each), we went to jail (15 Burpees) once and I think Mayor drew a Chance card with 5 Burpees. We also managed to land on Kettlebell cleans 4 times which = 4 sets of 10 reps. There was some grunting and groaning so I knew the reps I had labelled were a good number. Although we didn’t manage to hit every exercise on the board, we hit a good number that worked just about every muscle group with intensity.

The PAX seemed to really enjoy playing and cannot thank them enough for participating. There is talk this may make another appearance in the near future. Show to know. If anyone would like to use this for a workout or another Pain Lab, let me know and I’ll let you borrow it. While I legally cannot sell this (copyright infringement with Parker Bros/Hasbro), If you want your own I’ll gladly make you one if you want. Only thing in return is you must make a minimum $20 donation to a local charity. By charity I mean like Rolling Hornets, not Mayor.

Thank you again for letting me lead. It is truly an honor and privilege. I hope you enjoyed your time and got in a good weight workout. Until next time, Aye!!

 

HIPAA

 

 

Going to the Library shouldn’t hurt

After yesterday’s leg beatdown by Roscoe downtown, I had to rethink the workout today.    My legs were in agony this morning….what would we do?

I showed around 6:15 to get in some light running/walking so I could stretch the legs and get warmed up a little before the main workout.  I guess it worked….I also did some recon (I know….how many times have I posted at Gashouse, why do I need to do some recon?) to come up with something new.  I’m sure the PAX would be disappointed  if we did not have the Wolfpack Grinder portion of the program but it might not happen today.

13 PAX showed by 7:00 am (4 for the Painlab; 9 for the boot camp) and T-Square made sure YHC knew that 7:00 am was upon us.

Let’s get in some IC warm up:

SSH X 22

Appalachian Americans X 10

Pledge

Groups split up (Thanks to Roscoe for grabbing his phone as we need one with us at every workout)

The Thang

Mosey across Garrison to the lower parking lot behind the Library for something new from me.  For those of you that have been posting for a while and know me, this is big when I come up with something knew.  I have yet to come up with a name for this but here’s what we did:

Partner Up

Partner 1 runs up the two sets of steps to the backside of the Library and back to the start while Partner 2 performs as many reps as possible of the following exercises:

Merkins X 4 Rounds

Very short rest before starting the next exercise/running session

Flutter Kicks X 4 Rounds

Very short rest before starting the next exercise/running session

Deep Squats X 4 Rounds

This was so much fun we decided to do 2 more rounds of each with no rest between changing exercises

Merkins X 2 Rounds

Flutter Kicks X 2 Rounds

Deep Squats X 2 Rounds

After Monk gave us a quick 10 count, we moseyed back across Garrison to the track at Grier Middle School for another new short exercise:

Run/Mosey/Sprint a Half Lap – 5 Burpees – Run/Mosey/Spring a Half Lap (back to the start) – 5 burpees – 50 LBC’s

Mosey to the picnic tables (now this is how we end a Stroganoff workout) for some IC work:

Dips X 20

Step Ups X 20

Derkins X 15

LBC’s X 25

Dips X 15

Step Ups X 20

Derkins X 10

LBC’s X 20

Time is running out.  Time to mosey back to the Flag.  There was much curiosity at Hipaa’s Painopoly game, I will await that BB.  Just enough time for some IC Flutter Kicks X 40………finished just as the First Pres bells were ringing.

Several announcements:  October 6 – BurpeeThon will return; CSAUP coming up on April 7 (Today is last day to register) – Sounded like an HC from JJ and Roscoe; Community Foundation Run on April 14th; Christina Latini Memorial 8k (Operation Sweet Tooth) on April 21

Several Prayers including JK2’s Dad, Monk’s Daughter (State Gymnastics Competition), Gashouse Goruck Team, Def Leppard’s Son, and others.

Name-O-Rama with video (I normally forget) – Sorry, no group picture.  Several for Coffeeteria at Panera.

Moleskin

After travelling and being on the DL briefly over the past few weeks, I realized how much I rely on you men to keep me focused and grounded (and in shape – did I say my legs are killing me?).  When I miss posting or working out somewhere for several days, I lose that sense of daily accomplishment and progess.  I know I have said it many times before but F3 matters and you guys are making a daily positive impact on the persons around you.  Keep it up.

I hope today’s workout was worthy of your time.  Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff

The Ministry of Silly Walks

It was a great day to post downtown.

0530  Disclaimer
#pledgeofallegience

Warm up

SSH- I saw car headlights as soon as we started and knew we had to wait for the unknown late arrival to jump in and get at least one SSH before we stop.  The late arriver was none other than Blart.  He…..took…..his……sweet……….time………          PAX SSH=41?     Blart=1

Next exercise was Deep Sea Divers in honor of the absent site Q Spiderman.  These are easier when you are fresh.
10 Squats
Mosey to the Methodist Church small parking lot with the incline.  Start at the bottom for elevens/Jacob’s Ladder.  One Squat at the bottom, ten Bobby Hurley’s at the top and Jacob’s ladder until one Bobby Hurley and ten Squats.  HushPuppy didn’t say DFQ but he was thinking it.    Gastone was a beast today.  He embraced a leg intensive workout.  Who knew he liked doing legs?

Plank for the six and then 16 Mountain Climbers IC.
Mosey to the steps in front of the church for 50 calf raises OYO.

Mosey to the big parking lot, and lunge walk the length of it heading uphill.

Back bridge leg raises.

Mosey to the parking deck.  Steps to the top for partner squats x 20.  P1 jumps on P2’s back and P1 does 20 squats.  Switch.  YHC is very thankful that Hushpuppy has been pushing the rock lately and is only 17.1429 stone.  (a little British weight reference since we were dedicating this workout to Monty Python’s Ministry of Silly Walks skit).  Good work here.  Guys are different sizes so 20 squats with manly men on your back was tough.

Back down the steps and across the street to the McQuitter’s wall for a set of leg work.

Wall jumps x 20

Step ups x 20

Box squats x 20

One leg lunges x 10 each leg

Mosey across the street.

At the first 3 light poles 10 Sumo Squats

Then lungewalk to the three way stop…the blinking three way stop.  This exercise wasn’t so bad because Medicine Woman and Slaw were busy talking about whether or not the first three way stop was the one where we should stop.  The problem is there was no flashing light.  Gastone was first to the top of the street and confirmed that it actually was a three way stop.

Mosey to the Pavilion and 50 calf raises OYO.

5 minutes of Mary

5 burpees OYO because we didn’t do any.  Come to think of it, I don’t ever remember a downtown workout without a train going by.  Maybe we just didn’t hear it?

On your back, cross your right leg over your left and grab your knee and pull it close.  Then release your hands and keep your knee in place.  Switch….lots of mumble chatter about this stretch.  It must have taken longer than I thought because the alarm sounded at 0615 and the workout was over.

Random thoughts…

I forgot to do jump lunges because I never looked at my Weinke.  #Qfail!

It was good to see Slaw come in early wearing the Oakley t-shirt.  It looked familiar and then he reminded me it was the “smedium” shirt that I gave him.  It looks better on him and the cool factor is over the top.  We got our 25 V-up things done for the monthly challenge right away before the workout.  Day 16 done!

Eat lots of protein today and keep hydrated.

Hipaa was wearing his weighted vest again.  Get some.

It was great to see Pockets, Medicine Woman, and Oompa Loompa downtown.

Lots of events coming up….Gastonia CSAUP relay race “Going the extra Mile coming April 7th.  Sign up by March 17th.  Community Foundation Run-April 14th, Christina Latini Memorial 8K in Huntersville, April 21st.

Prayers for our four PAX doing the Ruck event with MECA tonight in Concord.  Woody, Boudin, Whoopee, and Freight are going to get after it!

Prayers for Def Leppard’s son Logan and for all the PAX that push the rock and all the men that don’t know they need F3.

Final thought….I listened to F3 Houston’s roundtable call yesterday and although we know each other, if an accident happened to one of us during a workout, would we be prepared to give aid?  We are good about carrying at least one cell phone but where is the nearest hospital?  Would we wait for an ambulance or scoop and go?  Who would we contact for you in an emergency?
This is a problem we need to solve and find a best practice.  Collecting the emergency contact information won’t be hard.  How do we put it into a retrievable file that we can access in an emergency?  If you have thoughts DM me.

Always a pleasure to lead!  Hopefully your walk will be adequately silly and we can get that government grant.

Arm day

The biceps are often neglected in a Gashouse so I wanted to get them worked in.

Disclaimer, I suggest you go home and go back to bed.

Pledge:

Warm up: Moroccan night clubs, IC x 30

Appalachian Americans, IC X 10

low slow Merkins, IC x 5

Mountain Climbers

Whoopie, Boudin, Woody went off to ruck somewhere, and the rest of us mosey’d on.

Mosey down Neal Hawkins, into park, around clubhouse, down to play ground.  It was taped off, but we were daring and jumped the tape.

Partner up, do 20 pull ups of some sort, while partner does 10 crunches from the plank position with feet in the swings.

alternate, and repeat for 4 sets total.

Repeato but exchange merkins for pull ups.

Mosey to back corner of park, wait for 6 (might have been me), 10 count, and 5 burpees on your own.

Mosey out to well lit street and Easy Rider called whisper cadence for some Rocky balboas, x15 ic.  We were all quite so we didn’t wake the neighbors.

mosey to top of hill, 10 count for 6, then mosey some more to lit turn off where there just happened to be some Q-pons (blocks).

partner one did curls while partner 2 did planks and Merkins.

15 count of up/down, curl the block, Merkin.

Hold at top for 10 count, hold at middle for 10 count, hold at down for 10 count, hold back at top for 10 count.

switch and repeato. Thanks to Stroganoff for the cadence

switch and repeato

switch and repeato.  Thanks to Hippa for the cadence

Mosey back while carrying the blocks.

Chest press IC x 10

Flutters x 20 ic

lbcs x 20 ic

twistie, ankle slappy things x 15 ic

Freddy Mercuries x 20 IC.

Recover.

Announcements, sign up for Csaup, 2nd F at Growlers Thursday eve for drinks and basketball, Some other stuff

Prayers, not a lot of prayers this morning.

COT, Thanks for letting me lead.

 

 

Where’s Your Flag

AS YHC waited for the clock to strike 7 Am he was in conversation with some PAX….Mayor being the outstanding HIM that he is called YHC out ….” Where’s your flag? “YHC went right to the back of the Mayor’s truck and planted the Storms flag at Gashouse! Thanks for the accountability Mayor! Pizza man came in hot o his long run and made announcements….SpeedForNeed at community run April 14th…sign up….Gastonia CSAUP 50 mile relay ….preblast out with form to sign up on …signup!….and Christina Latini Memorial 8k virtual run ( Rankin Lake )  April 21’st get with Pizza Man and sign up…….three mins late….let’s start!

 

Warm-up

20ISSH IC
15IC Don Q’s
15LBC’s IC
50 Moroccan Night Clubs IC
Pledge

Mosey to The middle school track

The Thang:

Run 1 full lap Plank on the 6

25 Merkins

Run ½ Lap Plank on the 6

50 Squats

Run ½ Lap Plank  on the 6

75 LBC’s

Rinse and repeat x4

Total 100 Merkins

200 squats

300 Lbc’s

Run 1 full lap wait on the 6

We also had 2 trains so 5 Burpees OYO x2 were given !

Now that we’re good and warmed up lets head to the benches for some dips

20 IC

15 IC

10 IC

 

Over to the wall for a wall sit 1min 30sec  and a JK2 joke….

 

Legs aren’t hurting enough so lets zombie walk from the Stairs to the parking lot! Plank on the 6!

Times getting short so lets head back to the Shiele and meet up with the Pain Lab for Mary ….wait no pain lab! So

 

25 V up /Roll ups

 

25 oblique V Ups Right

 

25 oblique V Ups Left

 

Time!

Announcements

 

Pizza Man covered!

COT

Great work by all PAX today …..Keep pushing men….keep moving forward!  And keep getting stronger!

Prayer Requests

ToolTime’s son in law and his company in down range in Afghanistan for their safe return along with all of our brave men and women serving I the military!

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Forty Day Challenge Backblast

Today is the 40th day of the challenge.  Some of you chose to participate in this challenge.  Some attempted it and stopped or didn’t do it at all.

To the ones that stayed with it, there are some pretty amazing results.  Special TClaps to Roadie, Tool Time, Time Frame, Breaker Breaker, Mayor, and others for some pretty remarkable weight loss and increased focus on their personal goals.  To Sargento and Queeeeishce or however you spell it for their hounding me throughout the 40 days about what they can eat.  (the rule was…as long as you don’t enjoy it, you can eat it)  To Gastone for sharing that picture of a chicken foot in a mason jar that seemed to “trigger” some PAX.

TClaps to Freight, Whoopee, Boudin, and “kotter” Woody for signing up for a March GoRuck in MECA.  Due to their additional training, it has been an opportunity to get some extra credit before workouts.   Stronganoff and YHC have been taking advantage of that extra training and if you haven’t tried it, walking around with a bunch of weight on your back talking to your old friends is good for the soul.   Def Leppard is catching on too as a good rehab for his hip.  Strong work!

TClaps to Hipaa, a recent convert to F3 Gastonia.  Whoopee gave him the solid EH and under doctors’ orders he has been a posting machine, including already wearing a weighted vest.  As an inside joke, Hipaa was challenged to buy the coffee after the Coconut Horse.  He stepped up and lead and actually publicized it and we had a sort of mini convergence  that day with lots of Rucks and Runners.  It is a great routine on Sundays now and other people routinely are picking up the coffee tab.  Hipaa is similar to our friend Bulldog.  He comes out of nowhere and is all in.  Great work!

So as we conclude this challenge, I hope it helped you and you can consider keeping the good habits you formed and stick with them.  Self-discipline….journaling, making better food choices, prioritizing your workouts, and supporting each other along the way.  Sounds simple doesn’t it?

Before this began I asked myself how I could be more disciplined?  The answer was simple.  Don’t do it alone.  You held me accountable.  Thank you!

Stop doing the things that you know are wrong and keep getting after it!

 “People do not decide their future, they decide their habits and their habits decide their future.” –F.M. Alexander

1000 Wolfpack Grinders leads to Manly Men

Dark.  Colder than the last few days.  Chance of rain.  Just another F3 Workout at Gashouse.  As the week went along, no one stepped up to Q the workout so I put together what I hoped would be a respectable beat down.

As I have done for the last few Saturday’s I’ve been in town, I showed up a little before 0600 to get a ruck in……the parking lot was full.  Must be an overnighter inside the Schiele but no one waiting…..however, Woody’s and Boudin’s vehicles were already parked and vacant…..they started early.  Looks like another Saturday morning of ruckerbation.  It was fun.

As I strolled back in there was a good crowd waiting to join my bootcamp or Billy Madison’s appropriately named Painlab for the morning.  Tooltime was here…..at least I knew it wouldn’t be a quiet workout.  Kotter JK2 also made an appearance.  Let’s get after it.

Quick warm up in cadence:

SSH X 10

Appalachian Americans X 12

Pledge

Time to split the groups up – 14 for the boot camp…..but wait……we’re taking the flag with us today.  YHC grabbed it for the mosey to the main parking lot at Grier Middle School.  I believe 8 total (including the two FNG’s) stayed for the Painlab.

The Thang

The Stroganoff 5

Start on one side of the parking lot – Bear Crawl to opposite side – 10 Merkins – Lunge Back (That’s one)

Rinse & Repeat for a total of 5 and plank for the six.

Somebody grab the flag, it’s mosey time to our favorite steps behind First Presbyterian.

The Rally to 1000

Partner Up:  Partner 1 performs exercise while Partner 2 runs to top of steps and performs 5 Merkins and runs back and switches to the exercise reps.  Cumulative reps of 200 for each of 5 exercises:

Flutter Kicks  (Yes……that’s 200 per leg)

Mountain Climbers  (Yes…….that’s 200 per leg)

Freddy Mercury’s  (Yes……that’s 200 per leg)

Plank Jacks  (Yes….that’s..wait)

LBC’s

If I counted correctly, we knocked out 7,000 reps at the bottom and a load of Merkins at the top.  Good work men.

Mosey time to the track at Grier Middle School.  During this mosey, Belding (a true gentlemen) ran with me and informed me that in Florence, they typically do not run ahead of the Q out of respect.  Apparently, we hold no such respect here at Gashouse.  At least someone grabbed the flag.

Time for a round of the Wolfpack Grinder

Let’s start with some…..some…….squats……..however, the Q was practically assaulted during the attempt but it went something like this:

10 Squats IC (assault # 1) – Run 1/2 lap – 25 Merkins OYO – Plank for the 6

10 Squats IC (assault #2) – Run 1/2 lap – 20 Mountain Climbers OYO – Plank for the 6

10 Low/Slow Squats IC (assault #3) – Run 1/2 lap – 20 Merkins OYO – Plank for the 6  (I believe it was during this 1/2 lap mosey that I asked JJ if we had any personal injury lawyers in the PAX…..no luck)

10 Low/Slow Squats IC (assault #4) – Run 1/2 lap – 30 Mountain Climbers OYO – Plank for the 6

For the record, the assaults were orchestrated by Roscoe, Tooltime and Dolph……YHC is luck to have survived.  I just wanted to get home and shower.

However, we had plenty of time to mosey to the picnic tables for some IC work as follows:

Dips X 15

Step Ups X 20

Derkins X 15  (There was much rejoicing during these reps)

Dips X 10

Step Ups X 20

Derkins X 10

Time to mosey back to the start.  Grab the flag.

Painlab was winding down and we joined in for some calf raises before finishing with some Mary:

Monk called out some crazy side ab work….something…..something……

Last was 30 reps of Flutter Kicks IC.

Well done men.

Announcements & Prayer Requests

Name-O-Rama

COT

Moleskin

It’s always an honor to lead this group but especially when we have a Kotter (JK2) getting  back after it and two FNG’s from the Pain Lab (T-Mobile & Kodiak).  They had spent the night at the Schiele and joined the Painlab as they were leaving.  That Dad is on the Path with his son.  Well done.

One of my most recent books that I have finished is Stephen Mansfield’s “Book of Manly Men”.  I would highly recommend it.  It’s a relatively simple read but has some strong messages about what it means to be a real man.  Here’s an excerpt:

“……a real man is willing to subordinate his own desires and aspirations to greater causes:  his God, his nation, and his family.  He puts the welfare and security of others before his own.  He knows he is blessed by a sovereign and loving God to be an American, and he believes his family is a gift from God for which he is responsible.”  The author goes on to explain there are four Manly Maxims:

  1.  Manly men do manly things (Take action)
  2.  Manly men tend their fields (Take care of their own, their territory, guard it)
  3.  Manly men build manly men (Iron sharpens iron)
  4.  Manly men live to the glory of God

This hit home for me and one reason I stay involved with F3.  To me, you men exemplify the statements above.  We are responsible and have the opportunity to go out each day into our community and show our families and those around us what it means to be a man.  You may experience push back in our society that no longer want us to be that “biblical” man.  Stay the course.  Our children, our wives, our friends, our coworkers, our community are watching and hoping for men like us to carry on and lead the way.

Until the next one.  Aye!

Stroganoff

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