Words and Deeds

2016-05-22Leave a comment

QIC: Old Bay and Pusher
When: 5/21/16
Pax: Royale, Tater, Javert, Flat Tire, Package, Bubba Gump, Da Vinci, Wild Thing, Witchhunt, Gekko, Gears, Snookie, Mainframe
Posted In: The Deep

YHC was privileged to have the opportunity to Q the Deep and to have my VQ with Old Bay. YHC enjoyed this opportunity for several reasons. First, to continue to #Giveitaway to the newest expansion AO for the Fort. You can just see it in the eyes of the men of Lake Wylie. The passion, the excitement and the willingness to share it with those who need F3. This place is destined for greatness. Second, Old Bay has become a true #HIM within the Fort. His strengths lie in work that many times takes place behind the scenes but is apparent in the newsletter, COMZ and his Qs. When he mentioned a recon, I jumped at the chance to get to know him better and it was well worth it

This week, YHC read a post by Dredd which inspired the workout. You can read it here: https://www.linkedin.com/groups/4061927/4061927-6138260371263283203

15 Pax posted at the Deep and away we went…

Old Bay on Q

Mosey around to north side of school and circle up.

Warm up
Mountain Climbers x20
SSH x30
Butt Kickers around side parking lot
Merkins x15
Tunnel touches x15
High Knee around side parking lot
Low Slow Squats x20
Mountain Climbers x20

Mosey to south-west corner of the school and gathered on the crest of a hill for a quick word on how we all have impact on each other, with our words and our deeds, whether we realize it or not.

Coupon Hill Work
Pax asked to pick out a coupon (quarry rock) and line up at the bottom of the west-facing hill. OldBay called out one or more exercises for pax to do in place with the coupon, then pax were to run up and over the hill and plank up on the bottom of the other side until the six comes in. The all pax went to 6-inches for a 10 count (together as a group). Coupon was then picked up again, and pax ran back to starting position on other side for next round. Following exercises were called (10 reps each).

round 1: squats
round 2: squats, curls
round 3: squats, curls, overhead presses
round 4: squats, curls, overhead presses, triceps
round 5: curls, overhead presses, triceps
round 6: overhead presses, triceps
round 7: triceps

Return rocks and mosey to school building for 2 rounds of peoples chair with Jack Reachers (x10).

Hand the mic over over to Pusher

Pusher on Q

Mosey to behind the school, partner up, size does not matter

An oldie but a goodie: 100, 200, 300

100 Burpees – aggregate

200 Merkins – aggregate

300 LBCs – aggregate

Partner 1 runs while Partner 2 does the exercise. Rinse and repeat

Gotta admit, this looked better on paper!

Mosey to the front of the school

6 Minutes of Mary led by Pax of the Deep. IC. Nice leadership by the group.

Mtn. Climbers, LBCs, American Hammers, Hello Dollies, Protractor

COT

As I mentioned above, YHC was inspired by the thought of Influence as the Q of a workout. Each Q has the ability to influence the workout through words and deeds. This is typically demonstrated by encouragement throughout the workout and picking up the 6. This was a tough workout and encouragement helped me get through it.

More importantly, aren’t we called to be the Q of our home? Some of my biggest regrets are missed opportunities with words and deeds in my own home. Some of the most impact I can make is right in my own home. Shouldn’t I apply encouragement and pick up the 6 with my M and 2.0s? Should I recon and plan my words and deeds in my own home with as much care and conviction as I do a workout? These were the words I left the 15 men with on Saturday. Something for all of us to work on!

Moleskin

Read the weekly newsletter. T claps to Old Bay, Gears and Solid State for the content.
The Hog and Coyote is June 18th. It is destined to be the best yet. Read more here: http://f3nation.com/2016/05/18/handc2016/

Look forwarding to seeing you back in the gloom!

TClap |

SkateOrDie Anniversary Celebration

2016-05-22Leave a comment

QIC: SkateOrDie
When: 05/18/16
Pax: Geronimo, Dark Helmet, So-Crates, MacGyver, Subprime, Jiffy, Pin-up, SkateOrDie
Posted In: Ring of Fire

Warm-up: After confirming that no rocks would be used or harmed during the workout, the PAX began a mosey from COT near Nation Ford High School football stadium around the perimeter of the high school student/sports parking lot, completed high knees, knee/ankle to chest stretching , and then circled up for some inconsistent rep count warm-up exercises. Just a few side straddle hops, seal jacks, a few more side straddle hops and other associated warm-ups.

Workout: After deliberately keeping the PAX on their toes with varying the rep count in warm-ups, we opted for the pedestrian access to the macadam football field over the seemingly more efficient use of the driveway we were standing adjacent to. With the normal use of this field by the “tough” football players (and possibly the marching band), we felt it prudent that he PAX of F3 could do it justice with some 4-corners of pain. The layout was simple: 1 cone (with 3 exercises labeled for each of the 3 rounds) placed in each of the 4 end zone corners and 1 central cone at mid-field on the 50 yard line to begin each of the exercises, as well as await the 6. Cones 1&3 included a variety of upper body exercises (Merkins, shoulder-taps, and the like), while cones 2&4 contained a smattering of lower body exercises, along the lines of alternating lunges and bomb jacks. Starting at the middle of he field, the PAX counted off into 4 groups of 2 and each group started with their respective corner. Upon completing the prescribed medicine (err, exercises), the PAX would return to the center come and complete abdominal exercises until the 6 was in. LBCs, Freddy Mercury’s, and American Hammers were on the menu. Upon completion of 3 rotations through each station, the PAX began the return mosey to COT. An audible was called (due to the availability of time) to hit the pull-up bars and complete a Jacobs ladder consisting of 1 pull-up, run to the bottom of the hill behind Sugar Creek Elementary School and complete 4 Merkins, then run back – rinse and repeat until the ladder is complete. The PAX were able to complete the full ladder before proceeding back to COT.

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High-Jacked at the Swamp

2016-05-21Leave a comment

QIC: Geronimo
When: 5/20/16
Pax: Cornhole (respect), Gekko, Zima, CobraKai, Sasquatch, Gears, Jekyll, Smuggler, Snookie, Tater (respect), Bart, Vinnie, Fishsticks, Witch Hunt, Puddles, Geronimo (QIC)
Posted In: The Swamp

Back to back drizzling wet days get Geronimo FIRED UP!

Started out with the club mix playing which concluded with YHC’s new Theme Song. If you weren’t there then you totally missed out. Right on time with the disclaimer (no FNGs today).

Warm-up

40 SSH

15 IW

10 CCD

Bring Sally Up With Squats- Definitely a crowd pleaser

The Thang

BlackJack

Extra slow mosey To BWW for some BlackJack, made of Jacks, on the hill

1 Crab Jack at the bottom 20 Plank Jacks at the top

Ladder to 20 and 1

Audible called on account of time, but most made 15 and 6, some made more, all did outstanding.

Mosey back to the fountain for an intermission about keeping your marriage your priority and being clear about what roles work best in your relationship.

Merkin Poker

YHC brought out the cards for a game of EVERY KIND OF MERKIN. One card was drawn from each pile, face cards and number cards. The combo determined the number of reps and type of exercise.Face cards = reps, Number = Type of Merkin

J=5
Q=10
K=15
Joker=20

Ranger
Werkin
Irkin
Derkin
Plyo
R offset
L offset
Diamonds
Tempo
Alternating Shoulder taps

After 15 minutes and MANY rounds of merkins, including 3 rounds of Rangers, it was time to end the games and head back for COT.

NMM

One thing that was a draw for me to F3 was number 3 on the list of core principles of an F3 workout. Just because it was drizzling or cold or even pouring down buckets in the cold, the game will be on. Maybe misery loves company, or maybe some are gluttons for punishment, but either way I can count on not being alone when I show up on a day like today.

Today was the first day that I made a concerted effort to integrate the 3rd F message from this month into our workout. Usually I get rolling and it’s all I can do not to lose track of what exercise is next. I won’t say that I’m an expert on any of the subjects that we talk about. In fact, usually I’m not the guy that anyone should come to for help on that topic. What I do know is that these things are important. If we take a couple of minutes, early in the morning, to get these ideas into our brains, then maybe, just maybe, we’ll be more likely to take action on them today and make our homes, relationships, families, and workplaces a little bit better.

That’s all for now.

Geronimo!

TClap |

Trail Blazing at Fusion

2016-05-21Leave a comment

QIC: White Lightning
When: 5/21/2016
Pax: Bart, Honey Badger, Old Bay, Hurler, Little Lightning
Posted In: Uncategorized

Three men and their 2.0’s blazed some new trails around the Fusion campus.

The Thang:

Stretched out our legs and got the blood pumping with a dynamic warmup: Butt Kickers, High Knees, Karaoke, and Light Jog.

Continued the warm up with a series of Side Straddle Hop, Imperial Walker, and Mountain Climbers, 10, 15, and 20 x 3.

Mosey to the Trailhead and followed the path into the woods.

At the benches we paired up. Partner 1 – 10 Step Ups – Partner 10 Squats Flip Flop for 3 sets increasing by 5 each time.

Followed the trail – At each directional sign we did 10 merkins – 10 CDD’s – 10 Mountain Climbers. To get to the next sign you could not walk, jog, or run. You had to lunge walk, bear crawl, crab walk, wheel barrow, etc.

We came across a platform which was fully equipped with a kettle bell. We did Russian Twists and passed the kettle bell for about 10 rounds. At this time we also discussed what “You vs You” means. The importance of giving your best in everything you do: school, sports, being a father, being a son, etc.

We continued to follow the trail doing upper body exercises at each directional post until we reached the end of the trail. We reversed direction and on the way back did some ab work at each sign. 10 LBC’s – 10 Russian Twists – 10 Flutter Kicks

On the way back we found a hill and did a modified Jacob’s Ladder, threw in some dips, and finished with a long climb up to the trailhead.

Moleskin:

It was an honor to lead the group of men and their 2.0’s. The nature trail at GHMS gave us a great opportunity to push our bodies, grow in fellowship, and get a little muddy. During the workout we explained to the 2.0’s “You vs. You” and if your going to do something do it to the best of your ability. Don’t compare yourself to others because God has blessed us each with different gifts. Find your gifts and use them for God’s glory.

For the month of June, Fusion will move to Walter Elisha Park. We will 2 simultaneous workouts going for kids. One for the younger 2.0’s and one for the Fusion age kids.

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A Little Hill Work

2016-05-21Leave a comment

QIC: Decibel
When: 05/17/2016
Pax: Smokey, Cerrano, Senator Tressel, Corruption, Willie, Slum Lord, What Did, Spiderman, Short Sale, Two Buck, Aquaman, Lil' E, Double D, Wild Thing, Fishsticks, Chicken Hawk, Photo Bomb, Hauschka
Posted In: Golden Corral

19 men showed to fill up the truck for CAH and see what kind of trouble YHC could get them in.

Mosey behind shopping Center:

Circle Up: IW x20, Merkins x10, Peter Parkeres x 20, Morracan NC x20, Mountain Climbers x20, Cotton Pickers x15, Parker Peters x20

Mosey to hill behind apartment complex (sorry for any late comers as we were well hidden)

On guardrail do 25 dips and 20 Derkins, Rinse and Repeat, Rinse and repeat.

Get into teams of 3 (Count off did not work well)

Two team members start at bottom and one on top. At the top do 5- 3 merkin burpees then do an ab (LBC or Rosalita) until teammate tags you. At bottom do 20 CDD then ab until teamate tags you (Freddy or Hello Dolly)

One team member is always running.

Repeat until every person has hit each station five times.

Mosey to side entrance of shopping center and do 10 burpees.

Mosey to cart corrals: 20 chest ups and 15 X-O’s, rinse and repeat, rinse and repeat.

Mosey to COT- 15 missionary planks and 20 LBC

Great time as always. Thank you to the men of F3

TClap |

F3 Rock Hill AO The Thunderdome (Kettle bell) Launch PreBlast

2016-05-20Leave a comment

QIC: Catfish, Bogey
When: 5/24/16
Pax: All PAX
Posted In: The Fort

PAX!

The Rock Hill area has seen some great growth over the last two years. This growth has planted a boot camp AO on almost every day of the week! Each of these AO’s has their own personality, bringing unique pain options to every workout!! But they all have a common thread, they are all boot camps.

Well, it’s time for that to change! Coming to the Academy Sports parking lot off Dave Lyle is a kettle bell AO! This is the newest AO to Rock Hill F3’s arsenal and promises a vast campus for a good beat down!

With it being a kettle bell workout you can be guaranteed that it’ll suck, you will pick up heavy objects and hopefully you won’t be forced to cover miles carrying your man purse (hey, we can’t control everything the Q does!).

Each PAX will need to bring a kettle bell (dumb bells work too) to the AO. Check yard sales, flea markets, even Academy and find one just right for you! But I promise, if it’s pink or tiny there will be mumblechatter!

So, dust off that weight, climb out of the fartsack and come get stronger!

We’ll launch on 5/24/16 @ 0515 from here – https://goo.gl/maps/K63TtcY8y2y – with Dark Helmet on Q. He’s promised it’ll be brutal!

TClap |

Recon “The tavern”

2016-05-20Leave a comment

QIC: Apache
When: 5/19/2016
Pax: Posh, Bogey, Blackhawk, Scrappy, Turbine, Burgundy, Torque wrench, Bull, Sgt. York, and YHC
Posted In: Uncategorized

One wet gloomy morning 10 brave souls embarked on a recon mission for possibilities of finding new Thursday workout AO in the Rock hill area. Little did we know we would exceed our expectations, and in the process get one heck of beatdown from a true HIM, Posh.

We moseyed around the future AO finding different areas of operation and passing the Q stick from Pax to Pax and still couldn’t cover all the different pain stations this new AO provides…

With that being said, The new AO Site Q will be Posh our very own oldtowne site Q who will be transferring all his beatdown knowledge and leadership to this awsesome AO with unlimited possibilities.
He in turn will be handing over the keys to Monday’s Oldtowne Site to our very own celebrity news anchor Burgundy.. So the oldtowne reparation of being one of the toughest AOs in the region will go on with his leadership

Official Launch 5/26/2016

So come experience this new Thursday AO and get your beatdown fulliment at THE TAVERN

2674 Celanese RD #101, Rock Hill 29732

AYE!!! APACHE!!!

TClap |

Wise and Foolish Builders

2016-05-20Leave a comment

QIC: Italian Job
When: 5/20/16
Pax: Nunchuck, Red Fish, JAG, Whitney, Dawg Pound, Apache, Broteinshake, Lil’ Bear, Reborn, Burr, Dream House, Hot Sauce, Scrappy, Saw Dust, Schrute, Drifter, Bogey, Dry Dock, Samurai, Turbine, Stang, Catfish, Italian Job
Posted In: The Fort

What a great group of #HIM we had this chilly, soggy morning at Petra. 23 guys came out to push the rock this morning. Though we had hoped the rain would hold off, we were in no such luck. We all ended up soggy bottom boys.

The Thang

22 Burpees courtesy of an Apache/CSPAN (Grantan) bet. We won, but did Burpees anyway as a sign of solidarity.

Warm-Up Mosey around the parking lot (butt kickers, high knees, side shuffle, karaokes)

Circle Up for:

25 Moroccan Night Clubs (IC)
25 SSH (IC)
25 Italian Night Clubs (IC)
25 Imperial Walkers (IC)
10 Slow Windmills (IC)

Mosey to Catawba Bingo for

People’s Chair

Mosey to Luigi’s for

Elevens (Squats/LBCs)
Turkish Get-ups (10 IC)
Rosalitas (25 IC)

Mosey around the parking lot and converge in front of Catawba Bingo for

Alternating Shoulder Taps (25 OYO)
Add in 30 Bomb Jacks for some R rated humor this morning.

Circle Up for some Dealer’s Choice Mary

LBCs (Dawg Pound)
American Hammers (Turbine)
Plank and Elbow Planks (Schrute)

NMM

Today’s workout spelled PETRA. Petra is Greek for solid, immovable rock. We named this AO because we are Rock Hill and we are called to be the rock in our communities. In Matthew 7:24-27, Jesus said, “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock. The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock. But everyone who hears these words of mine and does not put them into practice is like a foolish man who built his house on sand. The rain came down, the streams rose, and the winds blew and beat against that house, and it fell with a great crash.”

If this week is any indication, the rains and winds in life will come. And when they do, how sturdy is your foundation? If your foundation is in Christ, your figurative home will prevail. If you foundation is on sinking sand, you will crash in a great heap. I encourage you to take the time to examine your foundation. If you have any questions, we have plenty of #HIM that can help fortify your base. Just ask; we’re here for you.

TClaps to Bogey for getting this AO off the ground and for pushing the PAX for 10 months. TClaps to Schrute for being the new Site Q and for the willingness to step out to lead this group of men to new heights. We have a good thing going in Rock Hill and it’s because of PAX like these two that we continue to impact our community like we do.

Nunchuck – Great job leading by example. We all notice your good form and appreciate your humbleness.

Red Fish – Glad to have you out for your first Petra workout. You may have been the smartest one wearing the long sleeves and beanie. I think the rest of us are still shivering from the rain.

JAG – #Respect! This guy is in better shape than most ex-pro athletes. Glad the judge is on our side.

Whitney – Getting stronger every day. Your effort is relentless and I’m proud of your tenacity.

Dawg Pound – Hope you enjoyed your first rainy beatdown. The fun is just amplified when it gets wet (no Bomb Jacks).

Apache – Always enjoyable to have F3Nation’s best mumblechatter master in the PAX.

Broteinshake – Thanks for joining us on this side of the county. Good to have you out with us.

Lil’ Bear – New name, MOGO – Moon’s Out, Guns Out. This guy says, “Sleeves? Who needs sleeves?”

Reborn – Our unofficial, official sweeper. Thanks for taking care of the 6

Burr – Awesome effort today! There’s no quit in you.

Dream House – Glad to have you back out. You’re looking more comfortable out there. We might have to turn up the pain a bit.

Hot Sauce – Someone is getting faster! I didn’t even have to push you today…you were at the front of the PAX.

Scrappy – Quickly becoming one of our regular posters. Thanks for your continued support.

Saw Dust – Its good to have you back in the fold. Don’t be a stranger…we’re ready to get you in the Q rotation.

Schrute – Great work again today at the front of the PAX. Guys are looking up to you and they have a great model to follow.

Drifter – I am so proud of the progress you have made since you started. Not only are you getting thinner and stronger, but you are sharing your passion with the rest of York County. Awesome work!

Bogey – Thanks for your example, Marine. Your 10 months as site Q really amplified Rock Hill’s expansion opportunities.

Dry Dock – I appreciate your passion and effort. We are expecting BIG things for York through men like you. Keep up the good work.

Samurai – #Respect! It’s always a pleasure to have you in the group. I think it’s time to get you on the Q schedule. When you speak, the PAX listens.

Turbine – You have to lay off those brussel sprouts. I’ve never seen a man clear a group out that fast!

Stang – Always a pleasure to have you across the river. Shout out for the selfless act at Bibles ‘N Biscuits this morning. Your heart for people is such a blessing. Thanks for doing what you know is the right thing.

Catfish – We don’t give you enough credit for the encouragement you give. Thanks for staying with the 6 and for showing us what a true servant leader looks like.

As always, today was a pleasure. I always enjoy leading at Petra and I appreciate the opportunity. Read your newsletter for announcements. Continue to lift up our brothers going through the loss of a loved ones (Roxanne), seniors as they graduate (Samurai’s 2.0), Bill Nye’s new baby, and all those with unspoken requests. Lift each other up every day and be the change you want to see in the world.

Aye!

Italian Job

TClap |

No, really… As many as you can…

2016-05-19Leave a comment

QIC: Dark Helmet
When: 05/19/16
Pax: Spiderman, Chaser, Lil' E, Twister, Senator Tressel, Jiffy, Mainframe, Witch Hunt, What Did, Cerrano, Hauschka, Geronimo, Barry Manilow, Pinup, Maximus, Dark Helmet (QIC)
Posted In: The Ranch

Rain… Some guys really hate posting in it. I get it, it’s wet, cold, stuff starts sticking to you and riding up in places you’d rather it not ride… But for me, that’s part of what taking the Red Pill is all about. When you are in the dark, dripping with a mixture of sweat, mud, tiny bits of gravel from the parking lot, and whatever is falling from the sky… that’s Gloom…
Moments in those conditions are real bonding moments. The personal and collective suffering is amped up a little, and it makes a man push a little harder, try a little more, encourage his fellow man to do a little more… That said, whereas the rain usually causes a fair amount of Pax fartsacking, 16 of us told Cantore that he wasn’t the boss of us. So we disclaimed in the usual fashion, and off we went…

Warm up:
Mosey around the lot:
– Knees to chest
– Frankensteins
– Side shuffles (don’t make fun of my arm swings)
Mosey to front of Middle School and circle (rectangle?) up:
– 15 windmills
– 15 Imperial Walkers
– 25 SSH
– 10 Perfect Merkins

The Rest of The Thang:
This will be an AMRAP workout : Go as many as/as long as you can to failure, then run laps (last guy should only run one lap – rest plank for him)
From the front of the Middle School:
1. Balls to the wall
2. Dips on the bench
Mosey to back of school (grab a block and a partner – size will matter):
1. Curls (two arms)
2. Overhead Press (two arms)
3. Partner Leg Press (you had to be there, but one Pax gets on 6 with legs up in press position,
partner takes block and leans forward onto first partners feet. First partner presses to
failure…)
4. Bent Over Row (two arms)
5. Partner Squats

This was fun. At least for me. You could focus on form and just pushing yourself versus trying to hit some stupid number of reps. We worked to failure, whenever that came. And we discussed a little about what failure is. You can choose to see failure as a place to quit, or you can see it as a new benchmark to beat next time you face a similar challenge. My daughters (especially Oldest) sometimes get very concerned over missing questions on tests or things like that. I like to remind them that a test is merely a snapshot of the amount of information that you could recall at a specific time under a given set of circumstances. It’s not complete failure to miss a question. Heck, it’s not complete failure to miss all the questions! It may be for that test, yes, but it is not failure for you as a person, as a Daughter of God, as my daughter, or anything like that. It’s a new benchmark for you to crush the next time you face a similar challenge. I don’t know about you, but I used to be terrible about that kind of thing. Small failure? Ditch the whole project. Miss the goal? Scrap the program. Not as often any more, though.
Now, we sometimes need to abandon things when we know there isn’t a reasonable chance of success given the effort that would be required to accomplish it (diminishing returns/risk and reward and all that), but I believe that if we can hold failure as a benchmark rather than a life sentence, then we have a better chance to succeed when it counts.

That is all…

TClap |

The Ballroom Blitz (Sweet, 1973)

2016-05-18Leave a comment

QIC: Barry Manilow
When: 05/17/16
Pax: Change Order, Deacon, Gilmore, Pin Up, Hasselhoff, Mainframe, Culture Club, Cotton Eye, MASH, Beacon, Geronimo
Posted In: The Ballroom

12 PAX joined the moderate dance at The Ballroom on a perfect Tuesday morning, only 2 could name a song by Barry Manilow … study up. Welcome, Disclaimer …

The Thang
Mosey downhill, 1/2 way to the circle
SSHx10, LBCx10, SSHx10, LBCx10
Mosey to the circle
IWx10, Dying Cockroachx10, IWx10, Dying Cockroachx10
Mosey to the far end of the lot
MN Clubx10, Squatx10, MN Clubx10, Squatx10
Mosey back to the circle
Windmillx10, CDDx10, Windmillx10, CDDx10
Mosey 1/2 way back up the road
BoxCutx10, MonkeyHx10, BoxCutx10, MonkeyHx10
Mosey to the bottom of the lot
Bear Crawl to the top

Pseudo Suicides in the lot
Squatsx10, run 4 lines, Scorpion DDx10, back to Squatsx10, add 4 lines … continue for 5 runs.

Mosey to the other end of the lot (by the grass … soft on the knees)
Split the group in half, group 1 starts 75 SSH in cadence while the other runs 50ft up, 50ft back, they pick up the cadence while group 2 runs, back and forth, continuous cadence to 75
Same with 100 LBCs in cadence
Same with 100 Squats in cadence

To the grass for Makhtar N’Diayesx10, mosey 50 ft, Bombjacksx10, mosey back to grass, Kneetar N’Diayesx10 (included was a short explanation of Senator Tressel’s flawless form and execution one morning at The Armory when everyone else was near death), mosey 50ft, 10xMerkins, 10xDips

Back to COT. Thanks to Change Order for letting me lead at The Ballroom, one of my personal favorite AO’s.

Looks Like We Made It,
Barry Manilow

TClap |