An e-mail newsletter from Agapé Athletics Club

Editor: Marieta Bortoli 082 466 7031 21 January 2019www.agape.org.za

E-mail: marietabortoli@gmail.com

NB

- Next league race – 9 February - Agapé race (Jacaranda City Challenge) – 12 October. Members to assist.

PLEASE DIARIZE !!!!!!

Editorial

Thank you to all who ran/walked the league race on Saturday. If the rest of the league races is as well attended as this one, we will surely do well. Perhaps it is because of the coaster that members will receive for attending the league races.

Please keep our race in your prayers. We are planning a new route with hopefully a new major sponsor on board. De Wet is already very busy with meeting with various stakeholders.

Some information to consider. Kindly refer to “In the mailbox”.

Hennie will be at Zita Park and Centurion time trials for the next month to assist members who wish to register.

Notice Board Additions

◊ Deloitte Pretoria Marathon◊

Attachments

□ 2019 AGN Cross Country Fixture (V5)□ Agapé registration form□ ASA registration form

Birthday Greetings

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May your birthday bring joy, contentment and may the Lord’s blessing surround you.

Mag jy in hierdie nuwe lewensjaar ‘n innerlike vrede ken wat jou in staat sal stel om die eise en be-hoeftes van elke dag in die seker wete van die Heer se teenwoordigheid tegemoet te gaan.

Obakeng Pienaar 27 January Ben Strydom 27 JanuaryGina Hughes 28 January Robbie Stutterheim 29 JanuaryMartie Boesenberg 31 January

Personalia

Welcome new and former members

Chris Mellamphy

In the mailbox

Maak ‘n lys van jou doelwitte en drome:

Joseph murphy sê die volgende:

Ons gaan na waar ons visie is.

Wat wil jy bereik teen die einde van die jaar?

As jy jou doelwitte neerskryf sal dit vir jou makliker wees om dit te onthou.

Maak ‘n lys van alles wat jy hoop om in jou persoonlike en geestelike lewe wil bereik.

Om jou doelwitte neer te skryf sal jou help om dit te bereik.

As jy dit nie beplan nie sal jy dit waarskynlik ook nie doen nie.

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What is the purpose of an intercessor in Agapé Athletics Club?I would like to start off with the first thing that comes to mind. Agapé is a Christian Athletic Club which means we have to pray.

We open meetings and functions with scripture reading and prayers. Besides that, we would like to establish a network of intercessors. If you would like to be involved in this ministry within Agapé you are welcome to contact me.

Members go to hospital for operations or experience a reason for not being able to run. We would like to keep you in our thoughts.

Please inform us. We would like to pray/call you.

We all know the saying: A family that prays together stays together.  

We would like you to feel part and stay part of the running family although you are not participating on a regular basis.

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May you experience God’s provision in this month and throughout the year.

Jaco Barkhuizen

General

Registration fees 2019:First member R400,00Second member/pensioner/student R350,00Junior (under 19 – copy of ID document required) R100,00Social member R100,00

The fees include the ASA licence number.

Kindly visit our website: www.agape.org.za for further information.

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Clothing available:Buffs @ R100 Ladies skirts @ R200 Second skins @ R220Age tags @ R30

The items will also be available at races, please visit our gazebo

Congratulations

Congratulations to the following members:

Thank you’s

Thank you to Marix who supplied members with some eats and drinks at Saturday’s league race.

Remember that the social portfolio is still vacant. Should you be interested to assist with this please contact me or Hennie.

Race reports/Upcoming race information

Race report feedback PWC George Claassen, 19 January 2019, League race 10 km (Elbert Loubser):Weather? Warm, sparse cloud cover, humidity pushing the scale towards 'discomfort'. The latter meant to imply that at some stage one got to start sweating, without any prior movement of the body.

Finishing lanes on the North-West corner of the Faerie Glen Pick 'n Pay Hypermarket centre. Pete (MC) well situated adjacent to the Finish banner.

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The Start on the Eastern side, yip, the greater part of 800 meters away towards the Engen garage and then another 300 meters beyond, up Graaf Reinet street (waaaay past Hokaai). This, if one visited the gazebo prior to when the start commenced. The walkers are off at 05:30, both for the 21.1 and 10. Runners for the 21.1 and 10 left at 06:00 and the Fun run had a 06:15 start. The 21.1 route change, boiled down to making the half marathon a 'double lapper'. Plenty more of the notorious Faerie Glen suburb hills than the route of 2018 (for the 21.1), however, the huge positive was that crossing the traffic in January Masilela Drive was completely eliminated.

We swing left into Rhode Street, then right into Cliffendale Drive, a left into Tipperary Way, past the NG (Dutch Reformed) Valleisig church, left into Mayo Lane. Right into Petrick Ave, left into Orkney Crescent. One is lulled into thinking; 'Hmmm, so far no major inclines yet'. At the corner of Petrick Ave and Orkney Crescent, Norman (camera in hand) welcomes us to the S4J (Sudan for Jesus) water table, all dressed in their orange attire.

S4J watering point, photographer, Norman Johnson. ==============================================================More race related photos, courtesy of Norman: 1) Album George Claassen 2019. S4J 1st lap. 1 of 5 etc

Facebook link: https://www.facebook.com/media/set/?set=a.10156084372655975&type=3

2) Album S4J at 2019 George Claassen. 2nd lap. 1 of 4 etc

Facebook link: https://www.facebook.com/media/set/?set=a.10156082383955975&type=3

3) PWC George Claassen 19 Jan 2019, League race. Capturing the carnival type atmosphere. Many action photos courtesy of Norman Johnson (Thank you). Photo of myself (Elbert) and Dot published by Angela Jacobs/Alan Buckley. Album PWC George Claassen 19 Jan 2019, League race. Facebook link: https://www.facebook.com/media/set/?set=a.10157180206988092&type=3

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==============================================================

Right turn into Cliffendale Drive, over the Moreletta Spruit/River, left into Wisteria Ave, which curves clockwise (Northwards) into an Eastern direction in Alaska Rd. No major hills yet. With a natural anti-clockwise bend in the road, the ascent increases quite dramatically in Amersfoort Road. Cresting Amersfoort, a right down a steep descent (Cliffendale Drive), at the traffic circle a left swoop (Old Farm Road) and theeeeeeen............... a short 'nasty/gruelling' climb up Stonewall Lane. Stonewall flattens out, a left into Koedoeberg Road. A lovely down and flattish part past Tina Skukan tea garden/art gallery (North side): https://www.facebook.com/TinaSkukanGallery/ or https://www.tinaskukangallery.co.za/

Koedoeberg Road embraces one with a steep ascent, followed by a usable descent after crossing Cliffendale Drive. Selikats Causeway Drive continued the downhill gradient into Alaska Rd, Colorado Rd and then back again via Selikats Causeway (returning over the Moreletta spruit/river), around the Engen garage, we headed towards the Finish line (and lanes).The finishing lanes for walkers/runners and the different distances well demarcated.

Thank you, Hennie, and Marix for the Agapé base station gazebos. Thank you Marix for the cold/delicious fruit kebabs ('sosaties') on offer.Thank you, Pretoria Marathon Club, for another well organised AGN road race.

AGN numbers for 2019 have arrived. Yip, it is time to fill in the forms, as the 2018 licence is only valid until the end of January 2019. :-)

Agapé gazebo, photographer, Elise Loubser.

Album PWC George Claassen 19 Jan 2019, League race:PWC George Claassen 19 Jan 2019, League race. Capturing the carnival type atmosphere. Many action photos courtesy of Norman Johnson (Thank you). Photo of myself (Elbert) and Dot published by Angela Jacobs/Alan Buckley.  

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https://www.facebook.com/media/set/?set=a.10157180206988092&type=3

Race Results

George Claassen (AGN) 10km race - 2019-01-19Posi-tion

Ini-tials Surname Se

xAge

Finish Time

123 S Marais-werner F 44 00:50:17

468 L Fourie M 70 01:02:40777 A Marais-

werner F 44 01:08:371055 B Siconolti F 01:12:441108 A Du Plessis F 63 01:13:401148 L Erasmus 79 01:14:161299 A Te Reh M 69 01:17:131395 D Frost M 62 01:18:371508 R Sher M 25 01:20:141550 M Venter F 01:20:402415 M Reinecke F 42 01:41:002450 S Bothma M 44 01:42:35

George Claassen (AGN) 21km race - 2019-01-19Posi-tion

Ini-tials Surname Se

xAge

Finish Time

116 K Imrie M 47 01:44:39200 J Van Der

Merwe M 01:49:30522 W Kiewitt M 50 02:03:03558 W Reineke M 44 02:04:27598 M Malan F 60 02:05:58710 H Baker M 02:10:05780 J Kruger M 44 02:12:30796 C De Kiewiet M 59 02:12:58803 M Brummelkam

p M 39 02:13:08817 E Fourie F 51 02:13:29883 L Van Wyk F 02:15:22978 M Hattingh M 38 02:17:49

1039 C Burger M 66 02:19:371262 C Vermaak M 41 02:26:351280 E Van Zyl F 41 02:27:181340 D Benadie F 52 02:28:391347 V Kruger F 42 02:28:471570 J Hofmeyer M 66 02:37:511588 T Oelofse F 44 02:38:271664 Z Hattingh F 38 02:41:481701 A Manganye M 61 02:43:381715 R Le Roux M 64 02:44:151777 G Hughes F 70 02:48:541782 H Venter M 59 02:49:081814 M Boesenberg F 62 02:50:06

George Claassen Walk (AGN) 10km race - 2019-01-19Posi- Ini- Sur- Se Ag Finish

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tion tials name x e Time12 J Barkhuize

n 01:10:2958 C Mouton F 62 01:24:09

188 E Loubser M 62 01:56:22

League results

Training/Health snippets

10 Common Running Injuries: Prevention and TreatmentRunning injuries usually happen when you push yourself too hard. The way your body moves also plays a role.

You can prevent many of them. Here's how.

1. Runner's knee. This is a common overuse injury. Runner's knee has several different causes. It often happens when your kneecap is out of alignment.

Over time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when:

Going up or down stairs Squatting Sitting with the knee bent for a long time

2. Stress fracture. This is a small crack in a bone that causes pain and discomfort. It typically af-fects runners in the shin and feet. It's often due to working too hard before your body gets used to a new activity.

Pain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury.

3. Shin splint. This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). Shin splints are common after changing your workout, such as running longer distances or in-creasing the number of days you run, too quickly.  Pain wise, they can be hard to distinguish from a stress fracture of the shin, but the pain is usually more spread out along the bone. Also, an xray is normal.

People with flat feet are more likely to develop shin splints.

Treatment includes: Rest Stretching exercises Slow return to activity after several weeks of healing

4. Achilles tendinopathy.  Formerly called tendinitis, this is inflammation of the Achilles tendon. That's the large tendon that attaches the calf to the back of the heel.

Achilles tendinitis causes pain and stiffness around the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can cause it. Tight calf muscles can also contribute.

Treatment includes: Rest Icing the area Calf stretches

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5. Muscle pull. This is a small tear in your muscle, also called a muscle strain. It's often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears.

Treatment includes RICE: rest, ice, compression, and elevation.

Muscle pull commonly affects these muscles: Hamstrings Quadriceps Calf Groin

6. Ankle sprain. This is the accidental stretching or tearing of ligaments surrounding the ankle. It often happens when the foot twists or rolls inward.

Sprains typically get better with rest, ice, compression, and elevating the foot.

7. Plantar fasciitis. An inflammation of the plantar fascia. That's the thick band of tissue in the bottom of the foot that extends from the heel to the toes.

People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason.

Treatment includes: Calf stretches Rest Icing the bottom of the foot Wearing good shoes always (even at home or on the beach)

8. IT (iliotibial) band syndrome. This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.

IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflamma-tion.

Treatment includes: Cutting back on exercise Heat and stretching before exercise Icing the area after activity

9. Blisters. These are fluid-filled sacks on the surface of the skin. They are caused by friction between your shoes/socks and skin.

To help prevent blisters: Start using new shoes gradually Wear socks with a double layer Apply petroleum jelly on areas prone to blisters

10. Temperature-related injuries. These include: Sunburn Heat exhaustion Frostbite Hypothermia

You can prevent these by dressing appropriately, staying hydrated, and using sunscreen.

Your thought for the week

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Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition.

Your smile for the week

A blonde teacher was going on a school trip with her third graders.

After she and the class had been waiting on the station for almost three hours, it became too much for her.She walked up to the staff and said:

– “I don’t care what you say anymore, we’re getting on the next train even if it only has first and second class written on it!”

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The man sees that his blonde neighbour suddenly runs out to her mailbox.She opens it and closes it quickly and yells: “Dammit!”Five minutes later she comes back out again, opens the mailbox, closes it again and shouts “But dammit!”Five minutes later she runs out again for the third time and this time she yells out: “But what in the world…”The neighbour gets curious and asks: “But what’s wrong?”The blonde replies: “My stupid computer keeps writing to me – You’ve got new mail!!”.

Something to ponder over / something spiritual

What will Heaven be likeThe Bible tells us some things about Heaven but not too many. It certainly doesn't get into all the things we'll be doing for all of eternity. Sure, we'll sing and worship, but what about when we're not doing that?

While I can't guarantee exactly what you'll be doing in Heaven, I do think we may as well assume that we can do whatever we want. Feel free to stretch your imagination to its limit. This isn't your everyday trip planner we're talking about here. This is God. One thing I think we can assume about Heaven is that *we won't be disappointed*. Now, if you stretch your imagination to its limit, won't you be disappointed if you're told, "I'm sorry; you can't do that here ... (not even in Heaven??)"

Recall again, this is God we're talking about. So, if you don't get to do the most amazing things that you imagine, guess what? God must have even better ideas! It wouldn't be so surprising after all, now would it? Recall what Ephesians 3:20 says about God. "...Him who is able to do immeasurably more than all we ask or imagine..."

That being said, feel free to imagine doing whatever you'd like in Heaven. Sure, you may never do it, but if not, that just means that you're doing even more amazing things for all eternity.

So, throw all the laws of physics, space, and time out the window and begin to imagine a miniscule portion of all that Heaven can be.

How about being able to go to any place and time? You could witness all of history first-hand. You could watch the Bible heroes live out their stories. Watch Noah build the ark. See Moses lead the Is-raelites out of Egypt. David's battle with Goliath. The birth of Jesus. Jesus' ministry, death, and resur-rection. Watch the apostles spread the gospel...

What could you do with a sport? Play as long as you want without getting tired? Simulate your earthly body's stamina...until you decide you want to "reset"? Try someone else's stamina or skill level for yourself? A professional athlete's? Anyone who ever lived? Play as a hulking 300-pound

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muscleman? As a 5-year-old girl? Never go after your ball (unless you want to) ... have it reappear in your hand?

Relive the best times of your life? Live times of other people's lives? Be any age you want? Look like whoever or *whatever* you want (and still have everyone recognize you!)?

Impressed by Heaven yet? These are just my ideas. God is the one who's designing the place, and He's able to do immeasurably more than all I imagine...

Cancelled Races

Notice Board

Useful Links:www.raceresults.co.za/flyers - for the latest race pamphletswww.agn.co.za/#League for the latest league logs and the league points you earnedhttp://www.agn.co.za/Docs/2018/Walking/AGN%20road%20walking%20stds%20ref%20685.pdfAGN 2017 RW qualifying standards and selection criteriawww.runawaysport.co.za Run-A-Way Sport’s web sitewww.verticalhorison.co.za Trail Running www.trailseries.co.za Trail Runninghttp://www.mastersathletics.net/Age-Graded-Calculator.2595.0.html Age Graded Calculator

Saturday 26 January Wonderpark Road Race 42.2/21.1/10/5 kmRace Organisers: Akasia Athletics Club

Venue:Wonderpark Shopping Centre, c/o Old Brits Road & Heinrich Avenue, KarenparkGPS: S 25 40,264 E 28 6,703

42.2km 21.1km 10 km 5 km Pre-entry fee R 150 R 130 R 100 R 50 Entry fees 60+ R 80 R 70 R 50 Late entry fees (26 & 27 Jan) R 150 R 130 R 100 Entry fees 60+ R 80 R 70 R 50 Jardine Joggers / 70+ athletes Free Start Time 05:30 06:00 06:10 Time Limit 05h:30 03h00 02h30 01h50

Pre-entries: Run-A-Way Sport, Sweatshop Dunkeld, Bedfordview & Southdowns; Cross Trainer; Total Sports Wonderpark

www.entryrush.co.za & www.akasiaathleticsclub.co.za

Saturday 2 February Intercare Classic Road Race 21.1/10/5 kmRace Organisers: Magnolia Road Runners

Venue:Rietondale Park, North Road, RietondaleGPS: S 25 43.980 E 28 13.239

21.1 km 10 km 5 km Pre-entry fee R 130 R 90 R 50 Pre-entry fee 60 - 79 R 60 R 50 R 50 Entry fee 1 & 2 February Closed R 110 R 50 Entry fee 1 & 2 February 60 - 79 Closed R 50 R 50 Entry fee 70+ & blind runners Free Start Time 06:00 06:20 06:25

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Cut-off 03:00 02:00 01:00

Event t-shirt @ R80 each

1st 1000 on-line entries will receive a goody bag

No Pets

Pre-entries at: Run-away Sport; Sweatshop Southdowns, Dunkeld West, Bedfordview; Sportmans Warehouse Woodmead, Randburg, Centurion, Kolonnade Centre, Atterbury Value Mart

www.intercare.co.za

League RaceSaturday 9 February Bronkhorstspruit Race 32/10/4 km

Race Organisers: Bronkhorstspruit Athletics ClubVenue: Hoërskool Erasmus, Kerk Street, Bronkhorstspruit (take Delmas off ramp)

32 km 10 km 4 km Entry fee R 150 R 80 R 20 Entry fee 60+ Free Start Time 06:00 06:15 06:30 Cut-off ??

1st 200 32km entries at Run-Away Sport receive a t-shirt

No Pets

Pre-entries at: Run-away Sport

www.enteronline.co.za

Saturday 16 February Bestmed Tuks Race 42.2/21.1/10/5/1 kmRace Organisers: Tuks Sport

Venue:Hillcrest Sports Campus, Burnett Street, HatfieldGPS: S 25 44’58” E 28 14’47”

42.1 km 21.1 km 10 km 5km 1 km Entry fee R 200 R 150 R 100 R 50 R 30 Entry fee 60 - 79 R 100 R 75 R 50 Entry fee 80+ / blind athletes Free

Start Time 05:30 06:0006:30

Wheelchair

06:2006:40 08:00

Cut-off time 05:30 03:00

42.2km race is a pre-entry race only and limited to 4000

No Pets

Only the 10km race is wheelchair friendly

Pre-entries at: Run-away Sport; Sweatshop Southdowns, Dunkeld West, Fourways Crossing; Tshwane Running Shop; UP Hatfield Campus

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www.entrytime.com

Sunday 24 February The Deloitte Challenge 42.2/21.1/10 km (Pretoria Marathon)

Race Organisers: Phobians Athletics ClubVenue:Pretoria High School Old Boys Club, Hofmeyr Park, Queens Crescent, Lynnwood

42.2 km 21.1 km 10 km Entry fee R 200 R 140 R 90 Entry fee 70+ (attach copy of ID to entry form) Free Start Time 06:00 06:15 Cut-off 05:30

42.2/21.1km entries open until 23 February – no race day entries

1st 4 500 pre-entries receive a free t-shirt

No Pets

Wheelchair athletes only recommended on 10km but are allowed on longer distances but will need assistance over animal grids

Pre-entries at: Run-away Sport; Sweatshop Southdowns, Dunkeld, Bedfordview

www.entrytime.com

2019 AGN LEAGUE FIXTURE LISTEVENT DISTANCE DATE LEAGUE

      RR RW

Bronkhorstpruit 21.1/10 km 19/01/19 X X

Medihelp Sunrise Monster 32/10 km 09/02/19 X X

Run Against Drugs 32/21.1/10 km 02/03/19 X X

Skosana Development Run 21.1/10 km 13/04/19 X X

Race of Friendship 21.1/10 km 25/05/19 X X

Zwartkop Road Race 21.1/10 km 29/06/19 X X

Spirit of Flight 21.1/10 km 27/07/19 X X

Brooklyn Road Race 10 km 31/08/19 X X

Capital Classic 21.1/10 km 07/09/19 X X

Freedom of Expression 21.1/10 km 05/10/19 X X

21.1/10 km 02/11/19 X X

Masters Athletics Fixture list

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South Africa ? March 2019 KZN Kings Park Stadium29/30 March 2019 PE Westbourne Oval29/30 March or 19/20 April 2019 GNMA Pilditch5/6 April 2019 WP Cape Town13 April 2019 CGMA Herman Immelman10 August 2019 Mpumalanga Secunda? October 2019 Rassies Bronkhorstspruit25/26 October 2019 SWD Oudtshoorn8/9 November 2019 Free State Bloemfontein

South African Championships3/4 May 2019 SWD OudtshoornApril/May 2020 Central Gauteng Herman Immelman

Africa Championships2021 Nairobi, Kenya2023 South Africa

International Championships24-30 March 2019 WMA Indoor Torun, Poland28/9-6/10 2019 30th Summer universiade Naples, Italy20/7/2020 – 1/8/2020 World Masters athletics Champs Toronto, Canada

Time Trials :

Centurion - Wednesdays at 17:30Lewende Woord Centurion

Contact Marinda    654 5800 (h) / 082 720 9017

Zita Park - Tuesdays at 17:30 Zita Street, Zita Park, Garsfontein

Contact Hennie Venter – 082 676 6792

Gazebo Enquiries

Hennie Venter – 082 676 6792

Intercessor:

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Jaco Barkhuizen 083 519 1737

Agapé Executive 2018/2019

Name Position Telephone number

E-mail address

Hennie Venter Chairperson 082 676 6792

henniev@seng.co.zaventerhennie08@gmail.com

Hennie Venter Registrar 082 676 6792

henniev@seng.co.zaventerhennie08@gmail.com

Marieta Bortoli Treasurer & Vice chairperson

082 466 7031

marietabortoli@gmail.com

Marieta Bortoli Secretary 082 466 7031

marietabortoli@gmail.com

Hennie Venter Club Captain 082 676 6792

henniev@seng.co.zaventerhennie08@gmail.com

De Wet de Beer Race organizer 082 373 2987

dewet@styletechnique.co.za

De Wet de Beer PRO 082 373 2987

dewet@styletechnique.co.za

Marieta Bortoli Editor 082 466 7031

marietabortoli@gmail.com

Jaco Barkhuizen Intercessor 083 519 1737

jaco00028@gmail.com

Clothing co-ordinator VacantGeneral activities Vacant

Gustav Brink Statistician 083 417 8431

gustav.brink@gmail.com

Agapé Executive

Hennie Venter Marieta Bortoli De Wet de Beer

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Jaco Barkhuizen Gustav Brink (Ex-officio)

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