Your word is truth

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“Logically, that meant that the Q of each workout had to be a self sustaining leader , with all of the authority and resources he needed for his group to flourish. Each workout Q had to be big, and the center of the Starfish (what we came to call F3 Nation) had to be small. We needed to create a culture and a system for transferring PAX into Qs.”

Excerpt from Freed to Lead by Dave Redding and Tim Whitmire

YHC was thrilled to be asked to Q the Ballroom by Change Order. Since Atticus had not yet Q’ed a 1st F, we decided to partner up and go for it. Atticus was clearly excited and this was a fantastic opportunity to bring some new exercises to the AO.

10 PAX (including 1 FNG) posted and away we went…

Atticus on Q

Mosey to industrial parking lot and circle up

COP – all exercises done to 17 IC

Windmills

Moroccan NC

Squats

Merkins

Mtn Climbers

Russian Twists

Freddy Mercury

Atticus discussed the upcoming 3rd F where we will be discussing common questions of the Bible. Specifically he mentioned John 17:17 “sanctify them by the truth, your word is truth” in reference to those who question the Bible and its teachings. A good reminder for all and another reason to post at Chicken and Wisdom

Mosey to end of lot, partner up

Partner 1 runs to end of lot while Partner 2 does Burpees – aggregate 100 (A real crowd pleaser)

Mosey back to end of the lot, circle up

Duck, Duck, Goose – duck runs around Circle while PAX are completing exercises. Once he picks a goose, he sprints around hoping to not be caught. If caught, he has to do Diamond Merkins or Bombjacks in the middle until next goose is chosen.

Handoff to Pusher.

Mosey back to end of lot

Bear crawl up hill 3 times

Lunge walk to 2nd light, sprint to end x 2

Bear crawl to 2nd light, spring to end x 2

AYG Spring

6 Minutes of Mary

COT

 

Moleskin:

  • F3 Dads starts this weekend at 9 AM – Anchorman on Q
  • Hog and Coyote on June 18th
  • Read your newsletter

Glad to have Wheels and Anchorman back from injury. Glad to have Atticus as a neighbor and a friend.

Pusher out!

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5/31/16 – Why I Suck At Golf – Golden Corral

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  • QIC: 5/31/16
  • Pax: LugNut, CornerStone, Jekyll, Spitz, YAYA FNG, Fishsticks, Cornhole, Router, T-Squared, Howitzer, Sir Topham Hat, Corruption, What-Did, Aquaman, Lil E
  • Posted In: Golden Corral

16 posted on this last day of May, for a post Murph beat down.

The theme for the work out was Partnership.

The Thang:

Mosey to YMCA field
COP
SSH, Merkin, IW, squat, squat-merkin, mountain climber, Parker Peter, Peter Parker

Mosey to line, a YHC Q is not complete without some PowerSkips (aka, WorldWide Leaders)

Partner up, partner wheel barrel down, plank until 6 is in
Seal team push ups, one continuous line of pax with feet of one pax on the shoulders of the pax behind him, 10 pushups as a group
Partner Wheel barrel back, plank until 6 is in
Seal team sit ups, 20 reps

As a team, partner one runs, partner two do exercise:
200 Freddy Mercury

Partner derkins (feet on partner’s back)
Partner v-ups

Back to running/execise combo with 100 pushups

Mosey back to Harris Teeter parking lot for 8 MOM

COT

Moleskin
Welcome FNG YAYA, Spitz 15 year old 2.0! The theme was partnership, the workout can be done alone, but much more effective with a partner in crime, same is true in life and marriage. if you aren’t in a Whetstone partnership, get in one.

HYC shared a devotional from a weekly bible study app that related marriage of golf:
Marriage Devotional – happiness – golfer
Being in love and feeling happy are the most important things in marriage.
I took up golf about fifteen years ago. Let’s assume for a minute that God was the one who wanted me to play golf (which I, however self-servingly, believe to be true). Now, let’s ask the million-dollar question: Why did God want me to play golf? Initially, I thought it was because God wanted me to be happy. But once I started playing, I quickly realized my error. How did I know? I was really unhappy when I first started playing golf because I was really bad at it.
I’ve come to realize that golf is not designed to make golfers happy. Golf is designed to make golfers really unhappy and, as a result, motivate them to become better golfers who are “mature and complete, not lacking anything” (James 1:4). I believe God wanted me to play golf because He wanted to use that particular sport to help me grow as a person, both spiritually and psychologically (which, by the way, I don’t always appreciate!). Now when I encounter challenges and setbacks on the golf course, I look at them as opportunities to learn new skills and to become a stronger, more competent golfer.
Let’s apply this golf discussion to marriage. Imagine a marriage in which the husband and wife think marriage is supposed to make them happy. They are miserable whenever conflicts and setbacks arise and may eventually want to walk away from the marriage altogether. Consider how different this husband and wife would feel if they approached marriage with the focus of growing into more mature, agape-loving people who helped each other do the same. Each day would be an opportunity to learn something new about marriage and about each other. Each day would open the door for them to grow into more fully loving and wholehearted people. And, yes, both of them would be content, peaceful, and, dare I say it—happy—as a result.
God, please help me to stop focusing on my happiness and start focusing on helping me and my spouse mature. Please help me to see the shortsightedness of seeking primarily happiness in marriage.

Round of prayers and praises and we disbanded into life.

WWL

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Memorial Day in Old Town

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  • QIC: Schrute
  • When: 05/30/16
  • Pax: Bogey, Incoming, Lugnut, Sweeper, Flash, Pusher, Posh, Spitz, Voigt, JAG, Apache, Pistol, Van Wilder, Samuari, Cartel (FNG), Burr, Sapper, Riddler, Scrappy, Gandalf, Mayflower, Bill Nye, Schrute (QIC)
  • Posted In: Uncategorized

YHC had the privilege of leading the PAX of Rock Hill and Fort Mill in a Memorial Day beatdown in Old Town. Its been amazing to see the growth of F3 in Rock Hill and Fort Mill in the past few months, and today just continued to show that growth.

We started off with a short prayer to remind us of those who had paid the ultimate sacrifice to defend our freedoms. From there, we took a quick mosey over to the Freedom Temple.

Once at the Freedom Temple:
Run up and down the steps, then
Bunny Hop up and down the steps.
Plank and wait on the 6.

Then off to the Hot Box we went. I should add that I almost got Q-jacked by the man of the week because I went back to get the 6. I came back around the corner and the Pax were already doing SSH without me. (Its okay Apache, if it was anyone else…)

COP:
SSH x 22 in cadence
Moroccan Night Club x 22 in cadence
Merkins x 22 in cadence
Low Slow Squats x 22 in cadence

The Thang:
The Zipper – Run (or do exercise) across a level of the parking deck, go up the stairs to the next level. This did get a bit confusing…but we worked it out. Level 1 stayed on Level 1, Level 2 stayed on Level 2, etc. Only went up and down on the stairs. At each door was a card with exercises on it.

Level 1 (going Up) 30 Carolina Dry Docks, then sprint to next door
Level 2 (going Up) 10 Prison Cell Merkins, then sprint to next door
Level 3 (going up) 20 Merkins, sprint to next door
Level 4 (going down) 25 Jump Squats, Bearcrawl to next door
Level 3 (going down) 25 Jump Lunges with each leg, Alligator Crawl to next door
Level 2 (going down) 40 Calf Raises, Burpee Broad Jump to middle of level 1

Realizing that I had this as a rinse and repeat, I called an Omaha and moved on to the next thing…which turned out to be a worse idea.

The Inverted Jack Webb — This was horrible. Bad idea. Never will do again. (are you reading this Tinker Toy?)

We all know the Jack Webb, YHC read a backblast about the Inverted Jack Webb. I figured…why not? Tinker Toy will surely love it. (he proceeded to have other plans today)

Normal Merkin–but instead of the overhead clap, you do a BTTW Merkin (or overhead press, technically). The goal was for us to get to 5 merkins, 20 BTTW Merkins. We got to 2 Merkins before Omahaing into a regular Jack Webb.

We then moseyed over to the Old Town Amphitheater. We grabbed some wall and did 20 Dips and 20 Derkins.

That was followed by box jumps up and down the Amphitheater, followed by running up the steps of the Amphitheater, lunge walking across, running back down. We then moved over to COT.

Moleskin:

Every man that posted today, all 23 of you could have slept in and no one would have blamed you. You chose to post on a “vacation day” because you wanted to get better. That commitment to your fellow man and to yourself to get better is what makes our country work. You are all inspiring.

Prayers for those families who today means something more than just a day off. JAG specifically brought up those in York County who this is the first Memorial Day without loved ones who died defending our freedoms. For me, I chose to remember Charlie Mac Pannell, who I grew up with playing sports.

It was an honor to lead this morning!

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WEP Backblast 5/28/2016

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  • QIC: Pusher and Hasselhof
  • When: 05/28/16
  • Pax: Quack Attack, Bubba Gump, Slinger, Flat Tire, Longshanks, Chaser, C-SPAN, Bounty Hunter, Crab Cakes, Dark Helmet, McGuiver, Ringer, Tesh, Rock Thrill, Rebel, Airborne, Pitbull, Assassin, Skippy, Rooney, Trucker, Matlock, Package, Pusher, Hasselhoff
  • Posted In: Uncategorized

25 PAX came out for a weekend beatdown by Pusher and YHC.

We all got a partner and each pair took turns running with the flag during the workout.

Pusher started off with the warmup in the middle.

Then to the hill. At the top of the hill there was one burpee then at the bottom of the hill there was two burpess. Kept going until we got to 11. There was a high volunteer rate to run with the flag during this…..

Then to the playground – three rounds of pullups and partner runs.

Moseyed to the Veteran’s Memorial to say the pledge and honor our veterans for their service.

YHC took over with a moment of silence.

Started with the Ring of Fire – everyone held the plank while each PAX did 10 merkins.

Ran up the hill to the Springs parking lot where we did Four Corners. There we broke into four groups. Each group started in a corner with an exercise – 22 of each to honor the 22 Veterans that commit suicide everyday.

Round 1:

  1. Carolina Dry Docks
  2. Plank Jacks
  3. Flutter Kicks
  4. American Hammers

Round 2:

  1. Merkins
  2. Mountain Climbers
  3. Hello Dolly
  4. Dying Cockroach

Moseyed back to the park with a quick off script (an engineer’s worse nightmare) pit stop for some wall sits.

At the park was the 22 seal team sit ups – although the seals would have been disappointed in our formation.

Group ran to catch the PAX with the flag and back to COT.

 

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Memorial Day Murph at The Fort

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Step 1: Finish your regular Monday Post
Step 2: Show up at The Coop (Nation Ford High School, Ft. Mill) and do The Murph.
Step 3: Remember that Memorial Day isn’t just cookouts and pool time…

The Thang:
We began with a warm-up led by each of the Veterans who were in attendance (CSPAN, Blackhawk, Howitzer, and Apache – my apologies if I missed anyone, but that’s all I could remember). There were a number of Seal Jacks, SSHs, Imperial Walkers, and some Bro-ga…

We then brought it in to be reminded of why were really there. The workout is good, but Freedom isn’t free, and we were there to honor men and women who gave their lives for our freedom. So, after a lesson from CSPAN on how to count to 4, we moseyed to the track to begin.

47 Pax completed the following for time (some with 20lb weight vests, and some with our built in weight vests who competed in the “modified” category):
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

And there you have it… Workout complete. Then we circled up and each man present read the name (either one that they brought or one that CSPAN provided) of a fallen serviceman/woman so we could memorialize them.

NMM:
It’s always humbling to do The Murph for me. Not just because it is very physically demanding and I get to see how many times guys like Mary Lou can lap me on a mile track, but also because I am reminded of the men and women that gave all so that regular folks like me can live free. It is a gift that is unmatchable, unrepayable, and undeserved, and for it, I am grateful.

I can’t speak for everyone’s faith tradition, but in my personal belief system, Jesus Christ gave His life willingly to pay for my sins, my stupidity, and my weakness that I may live again in the presence of my Heavenly Father with my wife and family for eternity. Through His sacrifice, He has made me free from the tyranny of the Devil, free from pain, from death, and from Hell. He did something for me (and all of us) that we could not do for ourselves. It is my feeling that in keeping with that pattern, anyone who performs a service for another that they could not perform for themselves is acting in a Christlike way. The fallen soldiers that we honored today (and the many, many more that went unnamed this morning) did much that same thing. They willingly gave their lives and sacrificed that I may live on Earth in this country with my wife and family. They have provided me freedom from the tyranny of evil men, and they have done for me things that I could not do for myself. Reading their names after a workout is small in comparison, but I like to think that they are looking down and that maybe they appreciate the fact that we are trying, in our feeble ways, to honor them. To acknowledge that we rise and sleep in a country that their sacrifice made possible…

Helmet, out…

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Memorial Day Weekend Fun with Howitzer and Cable Guy!

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  • QIC: Howitzer/Cable Guy
  • When: 5-28-16
  • Pax: Jekyll, Fish Sticks, Decibel, Sputnik, OSHA, Funhouse, Bolt, Mac & Cheese, Mr. clean, Howitzer, Cable Guy
  • Posted In: Alcatraz

Howitzer leads us off to a run Inside the park

COP

25 SSH
IW
Windmill
Merkins
MT. Climber
Slow Squat
Carolina Dry Docks
Moroccan Night Clubs
Seal Jacks
Plank Jacks

Line up on the cones

Burpee builder from 5 down to one

High Crawl/Low Crawl/ Duck and cover

Bear-way to heaven Suicide bear crawls w 5 burpees @ each interval

Partner merkins with opposite shoulder tap

Hand off to Cable Guy for a fun 2nd half

Keep your Partner (One group of 3)

Partner one runs a lap inside the park partner 2 begins with Carolina Dry Docks (total of 500)

After Dry docks we continue with 600 Squats while the other partner runs a lap

Continue to finally finish with 700 Russian Twists

Suffering with some damaged ribs didn’t stop me from doing everything because what motivated me this weekend was the fact that I’m alive and here free to do this because others gave up their lives to ensure our security and freedom! It is no small person who is willing to sacrifice his life for strangers and even people who don’t appreciate that fact. This weekend please remember and please pass it on to people you talk to that the sacrifice is real!

Thank you to the PAX of F3!

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WhatDid showed up Q The Swamp?

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  • QIC: WhatDid
  • When: 05/27/16
  • Pax: Cornhole (respect), Zima, CobraKai, Gears, Vinnie, Fishsticks, Witch Hunt, Puddles, Mainframe, Cheddah, Lugnut, Royale, Whopner, World Wide Leader , Mr. T, Bear Grills, Cable Guy, Bones, DaVinci, Spitz, Bart, Tater (Respect), Repeat
  • Posted In: The Swamp

Showing up to The Swamp for my inaugural Swamp Q and seeing the Ruck Packs present, I knew it was game time. Fortunately, Zima and I conversed and he advised me that they would be going their own way.

With that said I opened us up by focusing us in on our Why, just as Jekyll did all week and brought the topic of marriage front and center. We don’t just go out there to sharpen and harden our bodies. We go out there to find balance in our daily lives across all aspects and we must always make it a point to pour our physical energy into our marriage. We’re better men when our wives and significant others know that we put them first – even when we’re not in the room with them. That said, I started the pax with 10 Burpees and we were off.

We mossied from BB over to the quant little shops and circled up for:

SSH – 25
Windmills – 15
Mountain Climber – 20
Plank Jacks – 20
LBC – 20
Moroccan Night Clubs – 20

Once warmed up, we hustled over to the red balls of Target where we found our first set of cones. There were four cones spread out at the red balls. Each cone had a leg exercise on them and to travel to the next cone the pax had to bear crawl. We did three rounds of:

Squats – 20
Left Leg Speed skaters – 20
Right Leg Speed skaters – 20
Squats – 20
Rinse and repeat 3 X’s

Then we headed out to find another set of cones – honestly, I didn’t know where I put them besides in the darkest lot possible. When we found them we split up to 3. The cones were setup in a triangle shape and each cone had a set of 3 exercises. In the center of the triangle was the burpee cone.

Each group headed off to their cone to complete exercise 1 and then ran to the center burpee cone to do 5 burpees and then head back to their cone and finished exercise 2….repeat this sequence until all cone exercises were complete. Once done, move to the next cone and so on.
The cones:
Cone 1
Merkins – 20
Bomb Jacks – 20
Dive Bombers – 10

Cone 2
Caroilna Dry Docks – 20
Shoulder Taps – 20
Ranger Merkins – 10

Cone 3
Diamond push ups – 20
Left arm dry docks – 29
Merkins -20

Once done, pebbles, I mean puddles, pointed out that we didn’t do right arm dry docks and was concerned our left arms would be significantly larger than our right. So, we did 20 right arm dry docks.
Post that, we centered up and worked on our beach abs:
Flutter kicks – 20
Hello dollys – 20
Protractor
Boat and canoe

As always, it’s an honor to lead our workouts. The mumble chatter before, during and after is unique and keeps us coming back. Today felt extra special as Gears reminded us about the important of Memorial Day Weekend. It’s about those that paid the ultimate price to give us the opportunity to work out at 5 AM anywhere we want in this great land of America. Get to know a vet, learn about someone KIA, and show up to attend the Murph workout on Monday and remember those KIA to protect this great country.

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Bricks and a Board Game

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  • QIC: Senator Tressel and Cornhole
  • When: 05/28/16
  • Pax: Witch Hunt, Royale, Baby Conan, Tater
  • Posted In: The Deep

6 Strong met at Oak Ridge Middle to put themselves through another 60 minutes of hard work at The Deep.    Here is what they did:

The Thang:

Senator Tressel on Q:

Dynamic Warm up with knee pulls, leg pulls, shoulder circles/pulls, toy soldiers, inch worms, and back stretches.  We worked our way to the white VW, and then everyone picked up two bricks.  Mosey to the field for COP

All in double count cadence and all with bricks:

SSH x 25, windmill x 15, Morrocan night club x 20, squat x 20, man-maker merkins x 10, V-ups x 20, diamond merkin x 10, crunch press x 20, IW x 20, big-boy sit ups x 20 (single count),  superman/peppermill x 5 rep (rinse/repeat)

Hold onto your bricks and mosey to the steep hill with gnarly grass for Jacob’s ladder:  1-7 with bombjacks at the top.

Mosey back to the field and hand off to Cornhole:

Monopoly time!
Partner up
Partner 1 runs to middle rolls dice
Partner 2 planks until Partner 1’s return. Move forward number of stations as rolled on dice. Perform exercise.  Switch and repeat
If roll same number back to back go to jail

Stations
1-(GO)-20 SSH
2-20 CDD
3-20 Hello Dollies
4-Karoke to fence and back
5-20 Mtn Climbers – karaoke
6-60 Calf raises – 20 each position
7-(Jail) 10 Burpees – (Just Visiting)-10 Windmills
8-10 Wide Arm Merkins
9-20 LBC’s
10-Bear Crawl to Fence & back
11-20 Peter Parkers
12-20 Mac Tar Jai
13-(Free Parking)-10 Bomb Jacks
14-10 Diamond Merkins
15-20 Russian Twists
16-Side Shuffle to fence and back
17-20 Ski Abs
18-20 Sumo Squats
19-(Go To Jail)
20-20 Merkins
21-20 Freedy Mercury’s
22-Lunge Walk to Fence & back
23-20 Parker Peters
24-20-Plank Punches

This is my first visit to The Deep,  and Cornhole and I were VQ’s today.  It’s fun to Q with Cornhole because he always brings something original to the workout  (remember the Slow Burn tracks?) .  Last week, I planned a similar workout with bricks at The Fort, and it didn’t go as planned because I was short on bricks.  Normally I don’t do the same workout two weeks in a row, but I wanted to make up for last week’s misstep,  and have better execution this time around.   I had plenty of bricks today and we put them to good use.  The extra 4 lbs in each hand added some fun to side straddle hops and Morrocan night clubs, and after 30 minutes, the bricks start to feel a lot heavier.

The Monopoly game is a crowd pleaser because it combines strength, cardio, and a game of chance. Royale and I went to jail today (10 burpees), and drew 20 mak tar jai’s three times (not fun).  Witch Hunt and Tater won the game and willingly did extra credit while the rest of us finished up – well done, gentlemen.  I kept thinking I’ve met Baby Conan before – Rock Hill Convergence last year?

Royale honored an American serviceman, Roger Adams, from NC who was killed in Iraq.   He researched this hero and told us the story of his dedicated service to the USA.  Thank you!

T-claps to Royale for leading the charge on the Lake Wylie expansion. I love the enthusiam and engergy around this AO and look forward to the coming weeks and months as more Pax discover it and make it flourish.  It was a priviliege to Q today with Cornhole and a small, but hard working group.  Thanks for the opportunity to lead, Royale, and I can’t wait to come back!

Announcements/Prayers

Memorial Day 10K leaviing from Memorial Park in TC to Memorial Park in Ft. Mill.  Wear your blue

F3 Dads in June moves to WEP with middle school kids and younger combined.  Big fun

Hog and Coyote – June 18.  Check website for details.

Prayers for a father-n-law recovering from a fall.  Prayers for our brother Olive.  Prayers for just-graduated seniors heading to the beach this  week.

 

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Petra: Slow Burn Sally

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  • QIC: Riddler
  • When: 5/27/16
  • Pax: Noodler, Yukon, Pixar, Italian Job, Pistol, Schrute, Bogey, Dawg Pound, Fusion, Reborn, Van Wilder, BrotienShake, Princess Vespa, Whitney, Black Hawk, Sapper, Bill Nye, Radar, Samurai, Waterboy, Bull, Voigt, Torque Wrench
  • Posted In: Uncategorized

24 HIM showed up today to get better with a slow moderate workout at Petra. I was pretty pumped to be back on Q, it’s always an honor to have the oppourtunity to lead. TCLAPS to for promoting it heavily.

Warm Up
Left over right stretches
Italian Night Clubs – 20
Low Squats Overhead Claps – 20
Italian Night Clubs – 20
Low Squats Overhead Claps – 20
Schrute
Slow mosey to parking lot across the street
Italian Night Clubs – 20
Low Squats Overhead Claps – 20

The Thang
Mosey back across the street

We performed Alternating Bear Crawls/lunges to each line across the parking lot.
At each line we performed one exercise in cadence
American Hammers
Dying Cockroach
Boats and Canoes
Freddy Mercuries

Mosey over to the Bingo Hall wall
Wall Planks with alternating arm/leg lifts

Then we paired off
100 Leg Lifts with your partner driving your feet back down, burns real nice.
Rotate between each 25.

Grab some wall for squats
40 in cadence head shoulders, knees, and toes.

Mosey on Back to COT
We had time left, so I grabbed my phone for some Sally.
We performed merkins up and down for almost 4 minutes. SO MUCH BURN
Then we performed Superman, and pulled the cord.

COT
We had three FNG’s today, Welcome Noodler, Yukon, and Pixar to the nation!

I spoke to seeking the father in all that you do, marriage community and daily life.
Reborn chimed in on a powerful word, make sure that you are investing in your family. Seeking the spirit as a single unit.

Announcements
Murph Monday March 31st
Hog and Coyote – June 18th

Check your email for additional announcements and details

Riddler

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