Tag: Bones

Recovery Q

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Almost evenly split, 6 for the bootcamp and 5 for rucking.  After a busy week of tough workouts and Qs, I did not have much time to plan for this morning’s adventure so I borrowed routines from some HIMs.

Warm-ups:

Butt Kickers

High Knees

Soccer Circles

Next, we jogged over to Just Fresh for COT.

SSH x 20

Imperial Walker x 20

Windmill x 15

Plank

  • Elbows, left arm out for Moroccan Night Club x 10
  • Back to plank
  • Honeymooner
  • Downward Dog
  • Elbows, Right arm out for Moroccan Night Club x 10
  • Back to plank
  • Honeymooner
  • Downward Dog

Next, we lined up for 7 minutes of sprints.  Each segment was 1 minute, any extra time would be used to rest between sets.

We took a break from the running and performed part of this week’s Iron Pax Challenge:

25 walking lunges

25 squats

Rinse and repeat 4x

Next, we went back to the clock for ten minutes of merkins.  Each 1 minute segment, we did 20 merkins, any extra time would be used to rest.  This exercise was tough, not much rest 5 minutes in.

We headed back to COT at a slow jog pace, passing the ruckers twice along the way.  We had time for one set of LBCs before time elapsed.

 

Announcements:

Q School – Golden Corral starting next week

The Fort Invergence – Sept 21 @1730, Rush Pavilion

Prayers:

Injured Pax

Family stresses (kids, jobs, etc)

New F3 Pax – life changing, keep coming out

Families traveling over the holiday

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Live Right through your Concentrica

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My goodness it was humid again.  The day started at 74 degrees and just being outside for 1 minute you started to sweat.  It was going to be a tough morning!

17 men gathered before the 5:15 start, I was happy to meet Radar down from F3 Gastonia.  Tesla told him to come down and check us out.  Regal also brought Supafly who was posting for his 2nd workout this week while up from GA on business.

Bones allowed me the pleasure to Q at one of my favorite AOs.  Always a large and great group of guys out at the Abyss.  Today I wanted to bring more of a message to the group than usual, but this is a 1st F workout…so a beatdown came with it!

Gave the longer disclaimer (I needed the practice) and off around the parking lot we went for the warmup.  Standard running stuff, high knees, butt kickers, karaoke, toy soldiers then circled up.

COP consisted of Seal Jacks, Imperial Walkers, Moroccan Night Clubs,  Slow Squats, Merkins, Plank Jacks…all at different reps.  That seemed to drive Witch Hunt and Jedi crazy because the mumble chatter between those two wouldn’t stop.  Tough to yell at someone when you’re counting in cadence (and they know it).

Mosey to the back bus parking lot for the things I had planned.

The Thang

I really did find these on the F3 Nation exercises!

“Bo jangles Biscuit” = Use the oval track, sprint the straightaways & mosey the turns. Do this twice.

“Slowjangles Blueberry biscuit” = lunge walk around the oval and at four designated spots we stopped for 5 burpees.  One lap.  This was longer and harder than I thought!  I might have been the biggest complainer about this evolution.

The Main Event

I’ve truly enjoyed the 43 feet Podcasts and the Q source posts.  The messages are excellent, but the implementation is tough…but bringing this stuff to our PAXs attention should be something we all do as a Q in some detail.  Many of my most memorable posts are when the Q brings a solid message with the workout and I wanted to live up to that.  In my own life I know how backwards I’ve had my Concentrica lately and a good refersher for all followed.

We talked about the Acceleration of a HIM going from Get Right –> Live Right –> Lead Right –> Leave Right.  Today was a focus on the Live Right.

The discussion I shared was around intentionality, understanding the fallacy of a work-life balance being represented on a teeter-totter.  The picture is best represented as a target.  In the center is your “M” (and we properly defined M) then 2.0 (family) then Shieldlock Brothers then Friends then Mammon.  I explained each and there suggested relevance to your life.

But I had also drawn a large target representation of all this on the ground (Mr. Selfie forgot to take a picture)…so we were going to play a game! Each PAX was going to get an opportunity to throw a bean bag at the target from about 18 paces away.  (definitely not corn hole regulation distance I was told multiple times.)

Each section represented a different 10 rep exercise we would do…and DO NOT miss the target!

M = 10 count (we had ZERO hits here)

2.0s/Family = Squats in cadence

Shieldlock = Ranger Merkins

Friends = Jump Lunges

Mammon = Bombjacks

outside the circle = 10 burpees (about 5 men missed)

I thought it was fun, and we kept sweating quite a bit.   I hope the PAX enjoyed it as well.

Mosey back to COT where we had 5 minutes left of Mary.  10 counts for ab exercises picked by the PAX

Annoucements = (read your newsletter)

Prayers for Lutefisk’s mother, Tesla’s friend Meredith and her passing, Qbert and his church helping 100 children through the gospel.

A Honor to Lead!

-Royale

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Nickels at the Quagmire

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We had 14 Pax show up in the gloom this morning including 1 FNG “Supafly” and the “Return of the Jedi” (I couldn’t help myself) from his foot injury.

I gave a nice disclaimer for our FNG and we took a long mosey around the parking lot while mixing in, shuffle steps, NUR, toy soldiers, butt-kickers, and high-knees, before settling in around the back parking lot behind the fountain that had the stairway access.

Warm-a-Rama

Keeping with the shoulder-burn theme, we circled up for the following:

  • Windmills x 10 IC
  • Plank (2-10 counts)
  • Elbow Plank (2-10 counts)
  • Merkins x 10 IC
  • SSH x 25 IC
  • Plank (10-count)
  • Peter Parker x 10 IC
  • Parker Peters x 10 IC
  • 6″ Plank Hold (2-10 counts)

We recovered and I began explaining the 1st of 3 routines we made it to today, I had at least 1 more nasty one planned, but the last one was so brutal I think the PAX were glad we didn’t get to it.  In any case, I kept it nice and easy to remember, everything was in sets of 5, hence the “Nickels”.

1st routine:

From the center island in the parking lot we performed 5 x True Americans (Hand-release Merkin w/Plank Jack), Bear Crawled up to and then up the steps and across the landing, Crawl Bear down the steps, and Bear Crawled back to the center lot where we did Hydraulic Squats (Squat, right kneed down, left knee down, right knee back to squat, left knee back to squat, rise and repeat x 5).  Then repeated the whole routine x 5.

2nd routine:

Thinking the shoulders needed some rest we did some sprints.  Starting at the back parking island, we sprinted to the top parking lot island (maybe 40 yards), did 5 Burpees, then sprinted back to the start and did 5 Absolution.  This was then repeated 5 more times.  I had some shipping pads laid out for the PAX to keep the elbows safe.

3rd routine:

I wasn’t sure if I was going to do this one going in, but we had an even PAX count so we did it and I think everyone hated it equally so I’m glad we did it.  Anyway, Partner up, and in wheelbarrow position with 2nd PAX holding legs of 1st PAX, 1st PAX performs 5 Donkey Farmers (think Peter Parker with your partner holding your legs).  We then wheelbarrow-walked up to and up the flight of stairs and did 5 Derkins at the top landing.  Recovered and moseyed back to start and switched partners.  Time cut this one a bit short, but I think everyone got in at least 3 sets of this one.  Amazing push by all the PAX, this one was hard.

We made it back to CoT with about a minute left so I asked Jedi to call out an Ab exercise, which was a one-legged V-Up. I think we did 10 of these IC which took us right up to 6:00AM.

Announcements, Praises, Prayers

  • Read your newsletter!
  • 6th annual invergence at Rush Pavilion on 9/21 @ 5:30
  • Prayers for new jobs, and injured PAX, and Charlotte schools back at it today

Until next time (Thursday at the Poopdeck),

-Flux

 

 

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Fun and Games Friday @ The Swamp

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On a cool Friday morning, things got weird quick. After we ditched 5 ruckers led by Zima, the 17 bootcampers moseyed to a parking lot with some shuffles on the way. Warm-o-rama started with some windmills, peter parker peters, mountain climber merkins, super low super slow squats followed by smurf jacks. We went on to do some T-bombs and a superman hold which led to sun gods and Moroccan NC’s whilst in superman pose. This warm-o-rama made for much mumble chatter.

Next, mosey to the walls between target and home depot for some wall work, where PAX started with a derkin ladder from 10 to 1, running to the other wall in between. Next was ascending testicles, with feet starting at 10 degrees for a 10 count, then 45 degrees for a 10 count, followed by full BTTW 10 count. Mix in some leg work with a squat countdown. Start with 10 squats and hold Al Gore for a 10 count. Not too bad, until you do 9 squats and hold Al Gore for a 9 count. Repeato until 1:1.  Ouch…

Numbered off 1’s and 2’s to split into teams.  Regal forgot he was a 2.  Fridays are hard.  When we finally got the teams even, both teams hold BTTW and one at a time run to other wall and get up BTTW then call for next teammate. First team to have everyone BTTW on the other side wins.  Team 2 won both.  Probably because Regal was on team 2.

Mosey to parking lot where we lined everyone up at the end of the lot. It was game time. Good ole Rock Paper Scissors. Everyone against the Q. If you beat the Q, you had to bear crawl forward approx. 10 yards.  If you tie the Q, 1 burpee.  If you lost to the Q, 1 kraken burpee.  In perfect statistical form, about a third beat the Q.  Next, round two, where the winners bear crawled another 10 yards, the ties did 2 burpees, and the losers did 2 kraken burpees. This went on for a total of 6 rounds and I’m fairly certain I saw 1 or 2 PAX who lost them all.  More ouch…. Regal won

Mosey to grassy hill to finish off the arms with 2 rounds of clock merkins on the hill, mosey back to COT where we met up with the ruckers. With 2 minutes left, busted out the JBL for some linkin park workout. Let the Bodies Hit the Floor (LTBHTF).  On the lyrics “1, 2, 3, 4” we did a merkin. On a “LTBHTF” it was a donkey kick.  Hold plank in between.  Made it just under halfway though the song for a 6am COT.

Thanks for the opportunity to lead Cha Ching!

~Lutefisk

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Burpees, Bearcrawls, and Barf!

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A great crowd this morning at The Abyss.  We had a bunch of runners and a bunch of bootcampers and 1 FNG.  Those that stayed for the bootcamp probably wish the would have joined the runners, I know I did.  This workout was hard and we didn’t complete it, but there is always next time…

We started with the typical mosey to get the blood flowing a bit, we circled around the parking lot and did some shuffle steps, NUR, and back to mosey before circling up for warm-a-rama around the basketball hoops.  I decided prior that the warm-up was going to set the precedence for the workout (hard) and warm-up the muscles we’d be using a lot (shoulders, core, arms).

Warm-a-Rama

  • 10 Windmills
  • Elbow plank (called on random PAX for 10 counts, at least 2 rounds)
  • Back to regular plank – 10 Merkins
  • 9 Diamond Merkins (Q-Shame, I didn’t have one more in me)
  • Recover with 25 SSH IC
  • Back to Plank – 10 Peter Parkers
  • 10 Parker Peters
  • 6″ hold – Called on Random Pax for 10 counts (at least 2 rounds)
  • 25 Moroccan Nightclubs IC

We then moseyed to the grass hill for the next exercise.

For the first routine we paired up and started at the bottom of the hill on the sidewalk.  PAX A was to do Burpees while PAX B went backwards up the hill (NUR) and forwards down the hill x4.  After 4, we switched and PAX B continued the Burpees while PAX A ran backwards up/forwards down x4.  We did this until we reached 120 Burpees… a few of the PAX finished, most were over a 100 when I called it for time (I had another routine I wanted to get to).  Our Friendly New Guy thought this was a great time to splash merlot, so he did, but he kept on trucking right after.  He definitely brought the GRIT!

Congratulations and welcome Doubtfire! No better way to start F3, it’s all uphill from here!

We then took the short mosey to the paved hill the leads up to the rear gate to the school.  For the 2nd routine I brought back Paula Abduls, I’ve never done them on a hill so I thought that would be a nice (painful) new twist.  Paula’s aren’t really an exercise, its just a movement, 2 forward, 1 back, which is a nice metaphor on life.  Life isn’t a consistent line straight up, we all have setbacks, we all get knocked down, but it is how we respond to those set backs that contribute to our success.  We all know that through failure we become better, this is a nice way to build an exercise around that idea.  I didn’t have the energy to hammer that point home during the workout so I thought I would take the opportunity to point that out here.  In any case, back to the routine…

6 Cones were placed up the hill about 25 paces (50ft. or so) apart. We would always move in this order, 2 (cones) forward, 1 back until we reached the 6th cone and then we would work our way back. If you ever plan do this keep in mind cones will be hit multiple times depending on where they are placed, so plan accordingly.  Each cone had an exercise on it:

  1. True Americans x10 (hand release merkin & a plank jack =1)
  2. Donkey Kicks x10
  3. Squats x25 (this was meant to be a break)
  4. Crab Jacks (think plank jack, but in crab position) x10
  5. Diamond Merkins x10
  6. Absolution x10 – I haven’t done these before, but they will be back.  They were awesome and it was also a bit humorous watching the PAX get the coordination down for these.  It’s an 8-count exercise that goes a little something like this:
    • Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).

Oh and I almost forgot to mention… we always went forward 2 by way of the Bear Crawl and backwards 1 by way of the Crawl Bear.  Brutal.

None of us made it back down, but we did all make it to the top, so I called it with about 5 minutes to spare to head back to CoT.

With only about 2 minutes left we did a couple of Ab exercises, I called LBC’s x 25 IC and called on Bones who did another 20-25 Flutters IC until we hit 6:00AM.

Announcements, praises, prayers

Read your newsletter!

Prayers for school teachers and our children as they head back to school.  Prayers for injured PAX and those with nagging injuries.

See ya’ll Monday at the Quagmire 🙂

-Flux

 

 

 

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Pre-Blast: September ’18 – Back to (Q) School

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Men,

The Mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. In order to invigorate male leadership, we must strive to invigorate and encourage new males to step up and become leaders. One of the best ways we have to accomplish this is to help new PAX learn what it takes to Q.

This is especially important this year as we push to expand the number of leaders in The Fort with our #218in18 FNG Campaign. We are encouraging SiteQs to schedule VQs throughout the remainder of this year. To support this effort, we need to make sure we provide the resources needed to these new leaders.

We’ll be launching Q School at Golden Corral (centrally located for everyone in the region) every Tuesday in September (4th, 11th, 18th, 25th). Q School will be led by a few of our veterans (who are also trying to get better at these opportunities to lead). Q School will feature both Q101 (perfect for new guys or those that want to get a handle on the basics) and Q201 (a more advanced session focused on some of the more detailed aspects of Q’ing).

Here is the schedule:

  • September 4th – Q101 – CakeBoss + Longshanks
  • September 11th – Q101 – Senator Tressel + Bones
  • September 18th – Q101 & Q201 – Double D + Royale
  • September 25th – Q101 & Q201 – Pusher + Dark Helmet

This is a great opportunity to work together to continue to develop leaders across the Fort Mill/Indian Land/Lake Wiley area. Contact Ginsu or any of the Qs listed above with questions.

– Ginsu

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August 2018 – Impact Convergence

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On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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Sweatin’ With an Oldie: DaVinci at Quagmire

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https://youtu.be/0H6KtpAaCio

It was great Q-ing at Quagmire this morning. We had a dozen (12) post including an FNG. For his benefit, I reviewed F3’s mission as well as our 5 core principles. Add to that the disclaimer and we were off.

The Thang:

Mosey to parking lot in front of Old Navy

COP
SSH x 20
Windmills (Abe’s cos I’m old) x 10
Moroccan Nightclubs x 20
Low Slow Squats x 15 DC
Merkins x 10 DC
Downward Dog (stretch the calves) Honeymooners (the back)
Mountain Climbers x 20 DC
LBCs x 20 DC

Mosey to back of Valvoline to hill

Jacobs Ladder
10 Merkins at bottom/1 Squat at top

Mosey to stairs/raised patio near fountain

5 up and over laps with Bones setting the pace

Mosey to Fountain/Roundabout

Dirty McDeuces
All exercises in cadence
Do all 4 exercises, run lap around traffic circles at either end of parking area

20 Merkins
20 Lunges
20 LBCs

20 CDDs
20 Squats
20 Freddys

20 Ranger Merkins
20 Reverse Lunges
20 American Hammers

Walked over to fountain, found some bench

20 Dips OYO

2 min jog to COT for name-a-rama

Welcome FNG Regal.

Thanks to Jedi for the Q.

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Wonder Twin Powers

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13 Pax gathered at the Deep for an unheard of beatdown by YHC and Ginsu. So heres the backstory….YHC was given the honor of Qing the Deep by Shakespeare (Keep up the great leadership!) One of the Pax that YHC wanted to get to know better was Ginsu, our 1st F Q. So, in an unheard of move that was borderline ridiculous, we went for it. Ginsu added a bit of variety by  bringing his speaker to play some tunes throughout the workout. Lots of mumble chatter came from this.

The Pax of Lake Wylie are known for giving it their all and they did not disappoint. Gansu was prepared and YHC brought an old school Dirty McDeuce (courtesy of OBT) to the group.

The discussion was impact which was a carryover from the 3rd F Convergence from the day before. YHC admires the impact that Pax of F3 the Fort are making in the community. However, the best opportunity/need for impact is those who fall into your first 2 circles of Concentrica. The M and 2.0s. Fittingly, Bones posted with Link, his 2.0 who brought it for the workout and clearly Bones is making an impact with this one.

The Thang

Mosey across the street to Oakridge Middle – Pusher in the lead

COP

Windmills

Morrocan Night Clubs

SSH – no less than 30

Mtn Climbers

Merkins

Mosey to track for the Dirty McDeuce – First song is Ice, Ice, Baby by Vanilla Ice – let the mumble chatter begin!

4 sets of exercises, 3 exercises x 12 – IC, followed by a lap

Exercises focused on chest, core, legs

Round 1 – Merkins, LBCs, Low slow squats

Round 2 – Wide arm merkins, Dollies, Lunges

Round 3 – CDD, Rosalitas, Monkey Humpers

Round 4 – Diamond, Flutters, Mtn Climbers

Handoff to Ginsu

A few words on the intentionality of impact

Intention leads to Actions and that leads to Impact

Sprint work

50 yard sprint, 3 hand release burpees, 50 yard mosey x 3

LBC, Big Boy, Flutter x 20 in between

50 yard sprint, 10 merkins, 50 yard mosey x 3

V Ups, Captain Thor, Boats and Canoe x 20

50 yard sprint, 10 jump Squats, 50 yard mosey x 3

Freddy, hello dolly, protractor

Thunderstruck was played…uh oh!

Started with a V Up for every “thunder” based on request by Bones (what was he thinking) we switched to a burpee.

Mosey home

 

Moleskin

  • Thanks to Ginsu for the music. Definitely made the pain feel a little better
  • Thanks to Shakespeare for the opportunity
  • Thanks to Shady for coming over from Tega Cay
  • Ruck options upcoming –  See Royale
  • Training opportunities for Ragnar – See Royale
  • Read your newsletter

Pusher out!

 

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Still in Abyssness

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I seem to keep having my last Q in the Carolinas at least once a week now. Gonna need to stop calling it that until I got a final date for when I leave. Bones gave me the Q for abyss at sea legs, came up with something on the spot that went more or less like this today-

Mosey to basketball court, COP

Mosey to the back road. At top of back road, tried having us do rugby sprints, learned its kinda hard to do it coming downhill, didn’t realize the angle was as steep as it was when trying to stop suddenly for six inches. Did this all the back to basketball courts

WIth a partner, each man does 30 pullups  altogether, switching off to run to give breaks between sets. I love my pullups, and 30 is ambitious I think for most people.

After this went on to main event. Tried explaining the whole routine before starting, but learned it was alot easier to just go round by round and have the PAX follow along till the habit picked up.

ISLAND HOPPING

4 islands nearest us in parking lot, do a set of an exercise and run to next. then,Far away islands, run to each and do 15 LBCs.  last island near middle by COT, 10 burpees before moving on to next round. rounds were as follows:

1.10 merkins

2.20 squats

3.20 monkey humpers

after going through one cycle of this, PAX had it down pat. 10 minutes, left, started over with intention that everyone do as much as they could before time. Pax in lead got to monkey humpers again before COT called.  As usual, Jedi was beast mode and in the lead and never looks like he’s dying haha.

Had lunch with Qbert today who was present, I asked him what the general impression was of ” a whopper Q”, if it had any general characteristics . He answered that it was that nobody ever knew what it was going to be or what to expect. Really, Really glad to hear that because honestly, my biggest thing that I want to avoid at all costs, is to be too predictable or cliche when I lead the beatdown. So its good to know.

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