Tag: Band Camp

Changing of the Guard

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28 PAX joined in the gloom for a brisk morning at Block Party. Though the temps were in the high-40s, the wind cut and made it feel much colder. Most were ready to get started and warmed up.

Bobber led off with the disclaimer, then we moseyed to the bank parking lot and circled up for 25 SSH IC. Moseyed to the Hobo’s parking lot for:
15 IW IC
10 Windmills IC
10 Cherry Pickers IC
10 Merkins IC
10 LSS IC
Held low squat for 10 MNC IC

Bobber, fighting back tears, then let go of his beloved BlockParty and passed the shovel flag to YHC. It was quiet as a mouse, absolutely no chatter was mumbled. So we did 5 burpees OYO to get back into it. 

The Thang
I explained to the PAX that I started F3 on a Monday at STL, where Pusher (in attendance) led a great workout, and I was encouraged enough to return the next day. The next day happened to be BlockParty, with CakeBoss on Q. It was a brutal morning, full of pain, so I thought we would do it again. 

3 lanes of bear crawls
5 burpees to exit the low side of the parking lot onto Main Street
Run up Main Street, back to the parking lot entrance on Clebourne Street.
5 burpees to enter the parking lot.
Plank for the 6.
This circuit continued, but the lanes changed to:
3 lanes Burpee Broad Jumps (a whole lot of mumblechatter and requests for a suggestion box)
3 lanes Duck Walk
3 lanes Toy Soldiers

Jogged back to Cot for 3 minutes of Mary.

Name-O-Rama, Announcements, Prayers & Praises. 

Thanks to Bobber for his leadership while Site Q, and providing the opportunity for YHC to continue the tradition at BlockParty. 

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5

Thankful for Block Party

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A nice brisk morning in the gloom to spend some time with the PAX of F3 The Fort. We are super blessed, gentlemen, to have such an amazing thing in our lives. YHC met with WWL and Wegmans to run hill repeats 30 minutes before the boot camp. It was good.

As we approached 0515, Band Camp came flying in out of nowhere. Love that guy. Always a good time when he shows up. Tesh was sitting in his truck surely contemplating his shirtless decisions before he stepped into the gloom. 0515 struck. Time to work.

 

In no specific order, YHC discussed at length the below items for which I am thankful.

  • My life which has been blessed beyond belief (3B) by the Lord
  • My M who loves and pursues the Lord
  • My (many) 2.0’s who embody the best and worst within me. 
  • Good group of dudes to do life with (SL, Whetstone, etc).
  • Health – a year ago YHC was in the hospital and unable to workout alongside the men.
  • F3, of course. Life has changed in many ways for the better. 

Then we got to the 1st F.

COP

SSH

Wind Mills

Tappy Taps

Merkins

LSS

 

Weinke

Iteration 1 – Thankful for SL 

Mosey to Sisk Parking Lot, Partner Up – Do the DORA together.

10 Merkins

20 Squats

30 LBCs

Mosey down to Massey Stop sign and back

Rinse and Repeat for 15 minutes

 

Iteration 2 – Thankful for my 2.0’s

Mosey to Ampitheater

Balls to the Wall – 30 second hold

Bear Crawl to edge of stage

10 CDD’s

Crawl bear back to wall

Repeat four times (for my four 2.0’s)

 

Iteration 3 – Thankful for My M

Mary in the Amphitheater

Protractor

Hello Dollies IC

Protactor

Box Cutters

Protractor

Rosalitas

Protractor

 

Mosey back to COT.

 

YHC had a great time leading the PAX today. We discussed many topics for which to be thankful. It’s amazing how taking the time to think about gratitude really shifts the mood from the usual grey cloud of unquenchable desire… If only we did it more.

 

Think about what you have in life that is good. Think more about it.

Think less about what you think you need. You likely don’t need it.

 

Punch List out.

 

 

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Q School – Snake Pit (kettlebell/gear edition)

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9 PAX for some Q school

Esso hit on the 5 core principles that every F3 workout shares.
Then YHC took over

Warm-up

We reviewed counting in cadence
– Next exercise is:
– Starting positions MOVE
– In cadence:
– EXERCISE, 1, 2, 3….

Then we had some PAX work on counting in cadence with various exercises. We worked it like an actor on stage calling for their lines. I fed them the 4 lines and they took off. Occasionally we adjusted for some correction or pointers, but these PAX can lead!

We had folks count: SSH and Merkins more than once (gotta practice). Then I encouraged them to learn to call 6-count Burpees in cadence for when they need to quiet the mumblechatter down.

Then we moved over to the Thang:
Written on the pavement was:
Overhead Press
Tricep Extension
Merkin on the bell
Skull Crusher
Lawnmover pulls

Initially I discussed the importance of having a list of exercises (weinke) written down to rely on. Doens’t have to be on the ground. Could be on a piece cardboard, index card in your pocket, back of a 12 pack, or sharpie on your arm: it is helpful to have your notes with you.

The first set we did 10 of each then planked up for a discussion.
Then we did 10 more of each and planked back up. When you’re actively resting between sets in a plank, it’s often a good time to share a message. F3 has THREE Fs!! If you’re just working to accelerate the 1st F, use the opportunity to Q as a moment to reflect and share how you’re doing on the other 2Fs. Think about 2nd F with your family, or your 3rd F as where you are on your faith journey.

In the gloom, PAX can see how fit you’re getting. But how fit are you to be a father, spouse, partner, friend, son, colleague, boss, communicator, facilitator, supporter…? How fit is your mind and spirit? How are you working to accelerate there? Be encouraged to bring some message, no matter how brief.

Then I called 10 more of these, and followed that round by immediately calling 20. This FINALLY got some PAX to balk and protest. Every one of these exercises was arm heavy, this is a POORLY PLANNED set of exercises.

We moved over to another bit of chalk on the ground:
Manmakers 1
Snatch 5
Merkins 10
Lunge 16
Flutter 20

This set allowed us to focus more on the entire body rather than just working one set of muscles to exhaustion and encouraging bad form or injury. It also steps things up as part of the weinke rather than relying on the Q to call reps.

YHC discussed using this a set with holding Al Gore between rounds to keep PAX together. Or possibly having a loop distance to run and allow PAX to more at their own pace. I like to keep everyone together and help exhort the PAX to move to the next exercise or finish their current reps. If you’re concerned about your fitness level or your speed relative to other PAX. Setting up a list of exercises and a loop distance between rounds allows the rabbits to move like rabbits and the Clydesdales to move like Clydesdales. It can even encourage more 2nd F as guys pair up or group up to work together. Maybe as the Q you choose to group with a newer guy or stay with the six to encourage guys as they’re accelerating.

We then moved to the final set of chalk on the ground. I’d paired up some exercises and then listed a mode of transportation. We were running low on time, so I gave the heads up to overprepare the weinke, and be willing to adapt and adjust. You’ve sometimes got to modify up or down (especially considering run distance) based on the PAX present, or you’ve got to cut when you’ve over planned.

So we just did:

Swings 20
Merkins 20
Bear Crawl – Crawl Bear from one island to another

Single Leg Deadlift 10
Manmakers 10
Sprint the parking lot and back

We returned to COT at 5:56 for some Mary (only one minute behind my schedule)

I had PAX practicing calling some Mary in a circle. For the newer PAX, I encouraged them to just call the same exercise the guy before did. You don’t have to think of something brand new to lead. In fact, it’s hilarious (to me) when we get a string of guys that all call Flutters and everyone is grumbling. Sometimes it’s the Qs job to silence mumblechatter, and sometimes you want to encourage it!

Hope the Q-school session was helpful and/or this backblast is useful for someone planning their next KB workout.

One last point with the kettlebells, form is important. If you don’t feel comfortable with an exercise DON’T call it. If you can’t DO IT, don’t Q IT! Or if you do want to do it anyway and aren’t sure, call/text Tesh the night before to make sure he posts. Then ask him to demonstrate. (that’s what I do. you’re welcome)

—
Band Camp dismissed

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Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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8

Naked….and Afraid VQ warmup! Then up and down and sit in a circle…easy stuff

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Oh my special backblast, how I’ve missed you.  You are now my motivation for at least the next 2 months to write you after workouts (and I will not commit to the scrutiny of “within 24 hours” some of these monster writers make happen).  Need to build some habits here so next 2 months I know I’m on some calendars to Q so lookout (and hold me accountable anyone who may be reading this).

This morning started out with a Naked and Afraid warmup (which now duet o waiting too long to write anything up), the details are a bit fuzzy.  See kids, this is what happens when you wait TOO long.  I do recall some SSH, merkins, squats, and some windmills…I think.  AAR was given (3 things he did well, 3 things to work on next time).  AAR = After Action Review

For the first time doing a warm-up, I think this boy has something.  You know what else Naked and Afraid did – he asked some questions about what a full Q would look like, what to prepare for, how to prepare for it, how to make sure it’s long enough.  And you know what, we had answers for him so he could be more successful next time.  I little quote from QSource:

The LDP (Leadership Development Process) has four steps: schooling, apprenticeship, opportunity and failure.

These 4 steps were exercised today.

Next up was YHC for the main KB event.  Here’s what we did, and we didn’t take breaks.

  • Shoulder Press
  • Swings
  • Shoulder Shrugs
  • Triceps extensions
  • Curls
  • Chest Press
  • Lawn Mower
  • Good mornings
  • Squat
  • Lunge pass through
  • Calf raise
  • Flutters
  • Circle of fun (more on this)

For the shoulder press down to Lunges, we started with 10 reps and then increased by 5 up to 20, and for Calf raise and flutters we started with 10 and increased by 10s up to 30.  We did the full circuit at 10s, did the “circle of fun”, then went to 15 (or 20s), and so on.  After we got to 20 (or 30s), we came back down for round 4.

Circle of fun = we sat in a circle with our feet in the middle and passed each of our bells around clockwise until your bell returned to you, then we went counterclockwise until your bell returned.  And for the record, there are some monster bells of 45lbs and up in this group – ouch!

Wrapped up with COT (prayers and praises which again, sadly I don’t remember…fail again).

Thanks for the opportunity Shatner and keep getting after it Naked and Afraid!!

Shady

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9

Way-Backblast – Pushing Through at Laces In

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It’s been a long time coming, but finally stepped into the ring at Laces In and handled my VQ. 14 other PAX joined in the gloom for a little of everything, including an FNG.

Disclaimer

With one fresh face in the crowd, we went over the disclaimer, the Five Core Principles of F3 and the Credo. There was absolutely no mumblechatter during this disclaimer and the message was clear and concise.

Warm Up

We moseyed over to the band practice lot for 15 Low Slow Squats IC and 15 Cherry Pickers IC. Then began to mosey back to the student parking lot, but mixed in some Toy Soldiers, High Knees and Butt Kickers. Once in the student lot, CoP for 21 SSH IC and 10 Merkins IC.

The Thang

Utilizing the very large student parking lot, we did a modified 4-corners. The modification was to return to the center for 5 burpees between each corner. The 4 corners consisted of:

  1. Jump Squats & Fredie Mercury
  2. Derkins & Flutter Kicks
  3. Alternating Side Squats & Mtn Climbers
  4. Diamonds & Hello Dollys

We began with 20 reps, and increased the rep count by 10 each time around (round 2 was 30 reps of each exercise and round 3 was 40 reps).

After 2.5 laps, we circled up for one last set of burpees and moseyed across the parking lot to the hill. Since coming off a nagging injury, I have noticed “plateaus” during workouts even more. I reminded the PAX that when we’re faced with difficulty or plateaus in life, whether it’s our health, our relationships with our M and/or our 2.0s, or even at work, that’s when we should focus more and “push harder.” Here at the at the end of the workout, push yourself to sprint up the hill and get better.

After 3 trips up the hill, we moseyed back to CoT (merlot may or may not have been splashed by yours truly) for Name-o-rama, welcomed Battle Bot, announcements, prayers & praises.

Thanks for the VQ support, gentlemen.

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11

Varsity: new format: part 2

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6 PAX, 34 degrees, #winning

Sasquatch set a pretty high bar last week with this new format of Broga followed by a Bootcamp. YHC fired up the core with some yoga and moved into a brief Vinyasa routine

Headed over to the pullup bars; arrived at 5:32.
3 rounds of, 30 seconds on with 10 seconds of rest. (I added 20 seconds of mercy between each round)
Burpees
Pull-ups
High Knees
Pistol Squats
Burpee Pull-ups
Hanging Knee to Chest with twist

That was hard…

I had my kettlebell collection setup:
Sasquatch 45lb
Skate 40lb
YHC 35lb
Shield used a cinderblock, because he’s the man. #respect
Cohiba 30lb
Bodywash 20lb

30 seconds each
2 minutes each hand

One-handed Swing
High Pull
Snatch
One-handed Thruster

This was hard…

5:54
American Hammers with the bell for 1 min

Great work by PAX not expecting bells to be there.
5:55
Finish with some more yoga, specifically pigeon lunge

0600

Lots of prayers:
Skate’s 2.0 looking at colleges
Bodywash’s dad and father-in-law
Shield’s mom dealing with cancer
Band Camp’s friend dealing with cancer
Shop Vac’s family (his funeral is tomorrow)

Lots of praise:
Skate’s 2.0 looking at colleges
Bodywash’s dad is improving
Sheild’s mom’s cancer is treatable
Band Camp’s friend’s cancer is treatable
Shop Vac’s family can see the IMPACT he had on all of us

An honor to lead
—
Band Camp dismissed

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Keg and Kettlebell

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Started with some warmup then the stuff.

One PAX takes the keg (empty, but still weighting approx. 30 lbs) and carries it around two parking islands and back to the group.  The rest of the PAW do an exercise until he returns.

American Hammers

Carolina Dry Docks

Squats

Box Cutters

Curls

Air Drama

LBC

Halos

Al Gore

UHauls

Butterfly BigBoys

Skull Crushers

Lunges

Superman

Lawn Mowers

Flutters

Chest Presses

Hello Dolly

Side Lunges

The PAX blasted thru this list in half the time so as each PAX left with the keg, he chose an exercise for the rest of the PAX to complete.  @Bandcamp is not invited back for calling Turkish Getups.

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EDM at The Hive

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14 total at The Hive. 10 PAX for the KB workout
Maximus and Spiderman did a foot rehab ruck workout
L-Train and Hardwood did a murph (I think just for the sake of running laps around us at the end to get that second mile) Trucker was very tempted by the Murph.

YHC put together a playlist of mostly EDM and some acoustic music that mimics a NYC basement danceclub DJ set list. Not my typical listening, but it kept the tempo active. Music for an environmental purpose more than music for listening. (kinda like those  at that trendy corporate office…there’s no way sitting in those is comfortable).

T-Claps to Uhaul for the playlist inspiration and his help manning the speaker. Having the song list assisted my pacing for the workout.

Warmup:
SSH
Burpee
Windmill
IW
HW
2 Burpees
Suitcase carry to other end of the parking lot
3 Burpees
Suitcase carry back

Thang: 1 step forward, 2 steps back
5 reps
6 reps
4 reps
5 reps (this is where it felt depressing to be back where you started)
3 reps
4 reps
2 reps
3 reps
1 rep
2 reps
35 total

Set 1:
Cleans (5 each side)
Single Leg Deadlift (5 each side)

Suitcase carry
4 burpees
Suitcase carry back

Set 2:
One Hand KB Swings (5 each side)
Merkins one hand on the bell (5 each side)

Suitcase carry
5 burpees
Suitcase carry back

Set 3:
Snatch (5 each side)
Goblet Squat (5 total)

Suitcase carry
3 burpees
Suitcase carry back

Set 4:
Manmakers (5 total)
Renegade Row w/ pass through (5 each arm)
We did not finish the full set

Some seated yoga stretches

Highlight was when Trucker left to go closer to Spiderman’s speaker and avoid the club music, but still did our exercises. #LovedIt #DontHateThePlayerHateTheGame

NMM:
This year, with my students, has felt like 1 step forward, 2 steps back. They’ve made gains in one area only for me to discover deficiencies in another area (I think due to online classes or atrophy from the COVID shutdown). However, this workout proved that when we go 1 step forward and take 2 back, we can still accomplish a lot. I’ll keep working on 1 step forward from wherever we are until there are no more steps to take.

Thanks Airborne for the opportunity to lead. I’m always amazed at how much further I’m willing to push at a workout when I’m the one leading. There’s a metaphor in there somewhere; I’ll work on fleshing it out.

Also I struggled with numbers while tweeting this morning.

—
Band Camp dismissed

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2

CHAD Training @ The Armory

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The weather was delicious in The Gloom today. A cool temp with <50% humidity is hard to come by in September… so YHC was more than blessed to be leading a group of men this morning.

0515. Let’s get to work.

COP

22 SSH’s IC

11 Merkins IC

Yoga Flow to get loose.

11 Squats IC

 

Now that we were all breathing a little bit, YHC led the group to the concrete walls in front of the church.

 

I asked if anybody knew the significance of the number 22. Divac was dead on – 22 US Veterans commit suicide every day. Twenty-two. That’s a staggeringly large number. Today we spent some time remembering those who have taken their own lives – with a specific focus on the below Navy Seal.

WEINKE

22 Step Ups w/bell

Upper 

Halos (5 each way)

Negative bicep curls (20)

Bottoms Up Press (5 each side)

Tricep Extensions (20)

22 Step Ups w/bell

Lower

Overhead Squat (one arm – 5 each side)

Lunge Twists (KB Racked Position – 10 total)

Slick Box Jumps (10)

KB Swings (20)

22 Step Ups w/bell

Core

Z Press / Gas Pumpers (10 – 4 Count)

American Hammer (10 – 4 Count)

Flutter w/Press (10 – 4 Count)

Dollys w/45° Hold (10 – 4 Count)

22 Step Ups w/bell

Short Lap around parking lot, repeat entire circuit. 

Rinse and Repeat as Time Permits

 

In total, two rounds. 176 Step Ups plus 2x all of the above reps. Fun times.

 

We headed back to COT to knock out 5 Big Boy Sit-Ups as the clock struck 0600. Another morning, another DRP.

NMM

Let us not forget those who pay the ultimate sacrifice – either while serving or long after service. We can’t let those who sacrifice so much go isolated. Nor can we let our brothers to our left and our right go it alone. We are not made to do so. We need one another.

Announcements

Sweati

Nessy 

The CHAD WOD is coming. Keep an eye on Slack for our region’s date/time. In the meantime register.

Prayers/Praises

Marine had a heart attack last week, single dad with 8 year old – Paul Rabb

COVID – Divac Brother in law and his family

Praise for sickness passing through YHC’s house

Prayers for kids on quarantine

 

Thanks, Shatner, for inviting this wandering GRT to a KB workout.

 

Punch List out.

 

 

 

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