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Simple steps to help your brothers in the gloom out. I'm having a colonoscopy today and have chosen not to work out in the interest of others. Note will be washing my hands extensively today.

8 at The Govenator for #fullmetalblocks. There was some running, some grunting and we played in the #safeplace. Thanks for the opportunity Q. F3 Charlotte Metro F3 South Charlotte Fake video of the namorama and post.

Every once in a while a backblast comes along that you gotta share. Thanks to #Discoball from @F3CrossroadsIL for leading a VQ today, and for sharing his experience moving forward from a life changing experience in Iraq. f3naperville.com/backblasts/8-1…

Could get a little spicy tomorrow Andy Roemer 0530 Carmel Road Park F3 South Charlotte F3 Charlotte Metro

@f3metro Please vote today (and tomorrow, and the next day, etc.) and help the Charlotte Rescue Mission win $10,000. i77express.com/about-us/in-th…

Andy Roemer got the Q at DMZ tomorrow. Come get some! F3 Charlotte Metro F3 South Charlotte

Congratulations to Landon Roemer for finishing 5th overall and making All State. Boys XC finishes 5th Overall! #pdschargers PDS Athletics

Two school records this past Friday in the girls and boys 1600/mile! Soph Carly Arrington already had it but lowered her record to 5:02.26/5:04.02. Junior Landon Roemer shocked the world going 4:15.12/4:16.60 as his previous best was 4:27.01. First year track guy…hello colleges!

Landon Roemer follows up his 3200m title with a gutsy 1600m 1st place finish & another PR. Z. Makemson finshes 3rd. Los Angeles Chargers #pdschargers

College coaches, this group of PD track juniors is excellent. Reach out if interested in these guys. There are more than just these top dudes also. A lot of GPAs over 3.5 here! nc.milesplit.com/teams/7271-pro…

Providence Day track and field is looking for a vertical jumps coach. PD girls have won 9 state titles in a row and the boys 8 of the last 9. The best group of boys in school history await! (3 over 44 in TJ) DM if you know someone or are interested. PDS Athletics @NCRunners

Give my 2.0 Landon some love. charlotteobserver.com/sports/high-sc…

Go Bills! #mafia

#RollWave. 🌊 🌊 🌊 So proud of Landon.

6 hard chargers at F3 DMZ. Prayers for your speedy recovery. Charlie Irick #ISI

Landon does not give up! Thrilling race.