Stairway to Heaven??

I’ve been fart sacking a bit so it was good DirtyHarry called me out to lead the Badger.  There’s nothing like getting back in the groove than Qing the Badger.  I wanted to make it a special one so I did some reconnaissance work the day prior and found some good accessories for the workout.  We honored fallen soldier and Officer Timothy Brenton.

Warmup with Imperial Walkers, Side straddle hops, Tappy Taps, Windmills, Honeymooner, Downward dog

The thang

Took a short mosey to the band practice field at the top of the hill.  In honor of Timothy Brenton we started with a 100’ (or so) bear crawl and back across the field with standing broad jumps.

Station 1 = 39 squats, Station 2 = 39 dips on benches, Station 3 = 39 merkins, Station 4 (Stairway to Heaven) – some may argue whether it was a true stairway to heaven.  PAX lifted heavy concrete blocks to the top of the stairway for 10 overhead presses, with a nice view of downtown Charlotte to ease the pain. Rinse and repeat X4

PAX Carried the blocks a few hundred feet around the corner of the school and laid them to rest.  Found a nice long wall to continue to blast our quads with wall sits.  Moved down to the cafeteria, found some nice benches, and continued working the chest with decline and incline merkins in unison.

Mosey down to the pull up bars to get a set of 10 in then made our way to COT.  Finished off with crunchy frogs, hello dollies, LBCs, and a stargazer pose.

Prayers for health amongst the PAX, family, and coworkers and praises for new promotions.

Announcements – Cannoli Run this weekend

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49 is not the new 32

So a bunch of 30 something fit guys show up to a Barry Manilow workout … I’m sure there is a punch line somewhere …

10 at The Fort for my best effort, both physically and mentally.

The Thang:

Mosey to the wall across from Founders for some warm-up +
20 x OH Claps
20 x MN Clubs
20 x forward arm circles
20 x backward arm circles
20 x Imp walker
15 x Low Slow S
20 x LBC
20 x Travolta
15 x Dying Cockroach
15 x T-Plank

Wall sit, 2 pop-out burpees from each end to middle
BALLS TO THE WALLS (Accept, 1983)
Wall sit, 2 pop-out burpees from each end to middle
BALLS TO THE WALLS (Accept, 1983)

To the big(ish) hill up to the gun shop
1-7 at the bottom – Burpees
7-1 at the top – Squats

To the lot across the street (sorry, it was gravel)
bear crawl from light to light, at each light:
2 x burpees, 2 x Low SS, 2 x merkins, 444,666,888,10-10-10

Circle up in Founders lot
15 x OH Claps
15 x MN Clubs
15 x forward arm circles
15 x backward arm circles

Looks like we made it,

Barry Manilow

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#LacesIn. 0515. It Pays To Be A Winner.

We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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Block Party Beat Down

I was excited to Q Block Party after the co-Q at The Fort on Sat.  I arrived early and saw 7 runners take off at 5:00 sharp with Bird Cage leading the way down the back trail.  Cars began to file in and the cars kept coming.  I wasn’t expecting a large crowd and then I heard that CSPAN was still in town and was coming to Block Party so I knew there would be a big and rowdy crowd on hand.

Once we hit 5:15, no FNG’s were present so a short disclaimer and off we moseyed.  Since the park has several obstacles littering the grass from the festival, I was going outside of the park.  We moseyed to the first parking lot up front and circled up.

  • Imperial Walkers
  • SSH
  • Arm circles front and back
  • arm stretch across body
  • mountain climber
  • slow merkin – 3 count down, 3 count hold, 3 count up

Mosey over to the sidewalk and wall near Springs Global.  3 exercises , 3 sets, decreasing reps each set.

  • Dips – Reps –  25/20/15
  • Derkins –         20/15/10
  • Step-UPS –     30/20/10

Mosey to the big hill and meet at the top parking lot.  3 excercises, 15 reps each, then run to bottom of the hill and come back up the hill backwards.

  • Squats/Monkey Humpers/Calf Raises
  • Slow Merkin/MNN/O/H Clap
  • Flutter/ Big Boy Sit-up/Hello Dolly

Mosey back to the sidewalk and wall where we started and do one more set of  dips and derkins 20 & 15.  Mosey back to the park. Since we had a few minutes left I decided to take a lap around the park on the path for an added bonus.  We ended back at the parking lot for set of LBC’s.

This was a great morning and I enjoyed the chatter and hard work.  Through the Q Source, I have been motivated to look for ways to continue to accelerate  in all areas.  I shared with the group that I have been successful in accelerating in King, Queen and Jester control, but the last 4 weeks the QSource was focused on Faith.  I was convicted that I am not accelerating in study and recognize the need to have my shield locks there to hold me accountable and provide the push I need.  I asked everyone to think of where they need to accelerate and who are they going to have beside them to hold them accountable.

Thanks Esso for the opportunity to Q and lead the Pax.

Rebel

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Duck’s Modified Manion 400-40-7

19 HIM + 1 FNG showed up at The Coop for another round of Duck Season.  Punch-List made the request to Q that night after YHCs VQ. Welcomed that offer and knew another solid #beatdown would be required. Took a bit for me to come up with a solid idea but after completing the 40 day challenge (Thanks Cakeboss) and the Travis Manion, 400-29-7, it came to me and Duck’s Modified Manion was born.

Arrived about 15 minutes early to get rucks and sandbags in place and look the area over once more . Dirty Harry was already on site. From the type and volume of the music coming from his SUV, I now understand why he is so pumped in the Gloom.

Circle Up

1 FNG on hand Robert Farmer, now and forever known as “Token” and a mess of veteran Pax ready to rock. Quick Disclaimer and we are off.

Snake around the parking lot on a brisk mosey -pickup 1 additional ruck and sandbag on the way and head to the FB field for the fun.

COP/ Warmup

20x SSH – 20x windmills- Drop to plank position and hold for enough time to sweat. Down to Supermans- hold 10 secs-+10 sec count down by Punch List-rest. Back to Superman- hold for 10 secs+ 15 sec count by Pothole. Move to Plank and hold- Quizzed Dirty Harry on how the DSM gave him a better perspective on Mental Toughness and Mental Health Awareness. As he pontificated on the subject apparently some in the circle (DrkH) felt the plank burn and mumble chatter ensued over the length of the answer not the substance of the answer.  Move to downward dog and into honeymooners 3x to get everyone a nice stretch.

Recover and move to the end-zone.

The Thang- “Duck’s Modified Manion 400-40-7”

Tribute to the Travis Manion WOD and the 40 day challenge we concluded at the beginning of April.

7 Rounds to Complete- done in any order due to the limited number of coupons and the large number of Pax.

  1. 400 meter run- 40x merkins
  2. 400 meter run- 40x  Big Boy Situps
  3. Honor Round- Weighted 400 meter run- 40x weighted squats. On hand we had 12 gauge shells(60lbs), 16 gauge shells(40Lbs) and 20 gauge shells(30lb rucks). I did request the PAX”Man UP” on the 60s and magically the 60s were always in use. Great Work Men!
  4. 400 meter run-10x 4X4s- Found this little Gem on the Exicon- Burpee to plank-complete 4 merkins and 4 2ct mountain climbers and back to your feet.. Rinse and Repeat.  For some reason the PAX did not particularly like this new exercise. Lots of chatter on this. One PAX used the term “hate” to describe it but, they all worked through it.
  5. 400 meter run- 20/leg Single Dead Lift- Thank Punch list for that bad idea, feeling it now.
  6. 400 meter run- 40x Crab Cakes
  7. 400 meter run – 40x Bomb Jacks

Well, YHC has heard stories of PAX Splashing Merlot but never had it happen at an AO I was at. Well that changed today on my 2nd Q. Somewhere around round 5-6 our newly adopted Pax, Token, had to leave the the line of sight to take care of that business.  YHC thinks it was the weighted run and squats that did him in. He rebounded well to finish the morning off in stride. Good On ya Token, Welcome!

Big Shoutout to Blart w/ F3 Naiperville IL who posted with us today. Good 2ndF on the track with him.

With 2 minutes to spare quick Mosey back to COT. IT issues killed the video somehow.

Praises- Smokey’s father is home recuperating after a heart attack and by pass last week.

Prayers- Cornerstone mentioned a friend that had a relapse of cancer. Prayers for PAX traveling on business. Stang continued prayers after the loss of Pappy. Missing one or two I’m sure.

Thanks Punch List  For the opportunity to lead a Great group of #HIM. Reach out anytime. Good Times were had by ALL, I think?!?

Duck Dynasty

 

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31 Heroes

Disclaimer
Short Mosey
Warmup:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Cherry pckers (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1
Honoring the 31 Heroes of Chinook flight Extortion 17, shot down in Afghanistan in 2011.
Routine
Partner up
Partner 1 runs 400M loop
Partner 2 begins exercise routine:
31 LBCs (switches to heels to heaven about half way )
31 CCD’s (switches to Dips)
31 Squats (switches to Calf raises)
P1 picks up where P2 left off
Cycle through for 31 mins

Run to Pull up bars
Thang 2
Honoring Senior Chief Petty Officer Kraig Vickers (one of the 31 heroes aboard Extortion 17).  Kraig was a Hawaii native.
10 L pullups
10 toes-to-bar
10 chin ups
10 knees-to-elbow
10 Burpee pullups

Mosey back to COT area
Five minutes of Mary

COT
Prayers/Praises
Goruck went well and no injured PAX
Prayers for Stang and his family with the loss of his grandfather; prayers for those in medical care; praises for PL’s baby getting past eczema.

Welcome FNG Alchemy, who is Dirty Harry’s nephew in the CLT area for some weeks and will be posting with us.

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Honoring the fallen @honeybadger

 

The count was 14 on this day…

On this day it was truly an honor to be able to remember my friend, Staff Sgt. Thomas J. Dudley. He Passed on July 7, 2011 near Helmand Province, Afghanistan. TJ was flying in a mission to deliver supplies, including three 150-pound Pelican cases containing communications equipment. Everything was going well until the crew thought they were in immediate danger. Scrambling to leave the area quickly which unfortunately was something they did not have to do, things quickly went wrong. In the haste to get back into the Osprey, the crew neglected to tie down the Pelican cases and also did not tether into their gunners’ belts so when TJ ran back to man the M240G machine gun the cases began to move about in the aircraft. A lance corporal was unable to contain the heavy Pelican cases when the aircraft began accelerate and two of the cases flew to the back of the aircraft, striking TJ and that caused him to flip over the gun and fall to his ultimate demise.

TJ was a great man, he was a firefighter, a soldier, and paramedic, and most importantly, a father. He is survived by his wife and three kids who were 13, 5, and 23 months old at his death. TJ loved listening to Bon Jovi and Bruce Springsteen and was always a joy to be around. Gone but never forgotten! My ability to go out and enjoy fellowship with other men at F3 is in part because of people like TJ and we should never forget what these men and women sacrifice for us! Thanks so much for your service!

Mozy down to 50 yard line on the field for a small warm-up in cadence

Side straddle hop, squats, merkins- 10 each

The Thang…

Partner up

My way of paying homage to TJ was to keep with the numbers associated with his death.

Dora-ish workout

150 per exercise in rotating fashion

1st round is squats

2nd round is Merkins

3rd round is LBC’s

4th round is Calf Raises

5th round is jump squats

6th round is fluter kicks-double count

7th round is mountain climbers-double count

P1 runs 50 yards to end zone and back while P2 does the exercise and then you switch until done.

We also had a kettle bell that we passed up and down the line so that each PAX member could carry it periodically.

rinse and repeat…

We listened to Bon Jovi and The Boss, of course!

Mozy back to COT for name-o-rama, announcements and prayers

 

Thanks to Dirty Harry for the opportunity to lead and thanks to all PAX who made it out!

-Slash

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Start of May at the Coop…the Murph, partner style

15 men joined YHC to make 16 total at the Coop this morning. Simple weinkie…important concept.

Mosey to football field.

Warmup

  • 20 side straddle hops
  • 5 burpees OYO
  • 10 windmills
  • 5 burpees OYO
  • 15 big arm circles
  • 5 burpees OYO

Kept it short…we would need the time.

The Thang

Simple…partner Murph. Straightforward exercise, but the key was to stick with your partner and encourage/push him along the way.

  • 1 mile run
  • 100 pull ups
  • 200 push up
  • 300 air squats
  • 1 mile run

COT

Announcements – Memorial Day CSAUP, Ruck Heavy this weekend.

Prayers for travelers, UNCC school shooting, teachers in general.

Thanks for the opportunity to lead Punch List.

MOLESKIN

The partner theme was appropriate this morning. During the course of the morning with the PAX, I learned about a member of The Fort that has had marital troubles and subsequently split from his wife and another whose marriage is in a difficult patch as well.

It may or may not have been the case with these men in particular, but as sinners, we are incapable of living up to the standard that Christ set for us and as a result, we make poor decisions that often lead to terrible consequences. The funny thing is that often times, these decisions are made at times in our lives where we think we are at our best (pride comes before the fall). Our pride and self-righteousness blinds us to the efforts of the enemy that is constantly looking for ANY opportunity to tear down, separate, and destroy.

One of the best ways to fight this lifelong battle is to find a partner to do battle with. Someone that will push you, lift you up, and most importantly, hold you accountable (just like you will do for them). Someone that will recognize your pride and the small poor decisions that always lead to big poor decisions and check you before they tear you down. Someone that will constantly encourage you to put yourself 3rd, serving Christ first and your wife and family second. This is what we are called to do for each other.

If you don’t have a partner that believes in the same set of values and has similar goals as you do, do yourself and your family a favor and find one. We are not designed to go through our lives alone and unchecked.

– Ginsu

 

 

 

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Just a Mere Tune-Up

How in the world did I get the honor of Qing one of the most popular ruck workouts of the year? I don’t know but I didn’t want to disappoint. Usually, that last comment means it’s time to absolutely BRING IT. But the trick this AM was to find that balance of bringing it but not killing it since we’re dangerously close to being short on GRH/GRT/GRL PAX.

Alright, I’ve got my head right, Weinke written and little sleep. Yup, par for the course so let’s roll. 24 brothers joined me at the Fire Ant this morning which for those who’ve not attended, is building quite the strong brotherhood. Again, here’s my plug to try rucking for a month and see if you set the ruck down.

After we disclaimed and talked about the upcoming event this weekend, we made our way to the sidewalk to get in two lines with rucks opened on the ground for a mock inspection. Once complete, zip up, ruck up and fall into 2 lines for a ruck lap around the loop.

Once the lap was complete, stay in 2 lines and lay the rucks on the ground on the outside of the lines. In formation, Side-Straddle Hops, Imperial Walkers, Sumo Squats & Moroccan Night Clubs. Now for a little BEEP BEEP, I’M A JEEP!!

In formation, drop to a squat, hold the ruck out front and duck walk for a bit. Then some ruck curls. Then, drop to a squat, hold the ruck out front and reverse duck walk for a bit back to the starting point. Guess what? More ruck curls.

Now, rotate 90deg so you’re facing the outside, away from the other line for shoulder presses, upright rows and bent over rows. Then a nice set of flutters WITH the needed presses.

Line up on the left side of the 2 long straight-aways for an exercise with the ruck, leave your ruck and run to the far end, do an exercise then run back to your ruck. Here’s the set list:

10 Ruck Thrusters, leave the ruck and run to the other end

5 8ct Burpees then run back

20 Ruck Curls (great on paper), leave the ruck and run to the other end

10 8ct Burpees then run back

Back in our 2 lines of formation for:

12ct Merkins…sans Ruck

Flutters w/ the Press

LBC’s w/ the Rucks up

Box Cutters w/ the Rucks up

More Beep Beep, I’m a Jeep stuff

THAT’S IT!!!

See, not so bad. Just another Tuesday in The Fort.

HYDRATE HYDRATE HYDRATE

SYITG

Maximus

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Birthday Build A Burpee

At 1910 (7:10pm) on 26 April 1982 YHC entered the world.  Its been 37 years since then, I’ve learned a lot, most of it the hard way. I hoped to share a little of the knowledge I’ve accumulated from my short time here on earth. Punch List arrived and sang me the most beautiful version of Happy Birthday I’ve heard in a while. Dude can sing.

The clock struck 0515 and off we went for a quick(ish) mosey through the gates and onto the field. The Q-drenalin was flowing and there was talk of the abnormally quick pace I was setting.  We circled up near the far endzone for our warm-up.  10 slow windmills and 10 Ranger merkins (thumbs on nipples) that was it, warm-up complete. Things were about to get crazy and everyone would be plenty warm soon enough. I told the PAX to line up on the Goal line for the Birthday beat down I had planned.  I like to make things hard whenever I am given the opportunity to lead. To be honest, my goal each time is to make myself throw up. I’ve yet to do it, but, we all have dreams.

MEAT AND ‘TADERS

Starting at the Goal line, perform 1 Burpee, Bear Crawl 10yrd, 2 Squats, B.C. 10yrd, 3 Burps (from the front leaning rest, bring feet in towards hands then shoot them back out), B.C. 10yrd, 4 Merkins, B.C. 10yrd, 5 Star Jumps, B.C. 10yrd, 6 Burpees, B.C. 10yrd, 7 squats, bc 10yrd, 8 Burps, bc 10yrd, 9 Merkins, bc 10yrd, 10 Star Jumps, bc 10yrd to goal line.

I quickly realised this workout might be the one that makes me get sick, Excellent.  While the PAX caught their breath in the end zone, I shared a little bit about where I was 10yrs ago.  I had just gotten out of the Army. Fresh off of my second deployment, 15 months. My first deployment was 12 months. 27 months of my life spent in a country where 1/2 the people wanted to murder me and it felt like a 1/4 of them tried.  There were many days in Iraq that I felt like i wouldn’t make it through the day. There were 100’s of times where i was convinced “this is it, this is where we die, on a roof, in Iraq, surrounded by terrorists.” When I left the Army, my thoughts went from, “I might not make it through today,” to “I dont want to make it through today.” I spent way too much time drinking and trying to forget. I was lost and wasnt sure i would make it back.

At the goal line, 11 Burpees, Lunge Walk 10yrd b/c that was what Strait Up was doing. We lunged in between each exercise, 12 Squats, 13 Burps, 14 Merkins, 15 Star Jumps, 16 Burpees, 17 Squats, 18 Burps, 19 Merkins, 20 Star Jumps, End Zone.

This second round woke the PAX up, the complaining finally got started. I told Shield a few weeks ago, before his VQ, that the sooner the PAX start complaining, the better he is doing. I checked my clock, we were a little ahead of schedule.  Time to share a little bit more about my journey. When you first enter Basic Training, you are introduced to the concept of a Battle Buddy. A soldier and his battle buddy go everyehwere together. You are not allowed to do anything without your battle buddy in Basic. Need to ask the Drill Seargent a question, you had better grab your battle buddy to do so. They wont talk to you alone. My guess is bc of abuse allegations. After Basic Training, the battle buddy concept continues on. When you deploy to a war zone, your battle buddy is even more important.  I was an infantry line medic, I really enjoyed my job.  I got to fly in helicopters, shoot guns at people, kick in doors, arrest terrorists, and so much more. Part of being a line medic is earning the trust of your infantry guys. Sometimes the 30 of us might be miles away from any kind of ground support. If something happened and someone was to get hurt, I was the only person there with any chance of keeping them alive until a medivac helicopter could come get them. They trusted me with thier lives, and I trusted them to keep me safe when I turned my back, put my gun down, and started working on our friends.  I told the PAX that I had battle buddies that if I called them and said, hey I’m bringing a body to you, they wouldn’t ask questions, they would just start digging a hole. I clarified, that I WAS NOT asking any of the PAX to dig me a body hole.

21 Burpees on the goal line, Power Skip between exercises, 22 Squats, 23 Burps, 24 Merkins, 25 Star Jumps, 26 Burpees, 27 Squats, 28 Burps, 29 Merkins, 30 Star Jumps, power skip into the endzone for a little break and more sharing.

This round of exercises really got them complaining, I was told that I would probably spend my next birthday alone if this was my idea of a good party. I didn’t know I didn’t have friends until I found F3. I had my wife and kids, but no guy friends. Being friendless become my normal. I did everything with my family or alone. I was a sad clown. After I started doing F3, I found my people, again. I had a group of guys who trusted me and cared about me. I found 2 guys who love and care for me in Wegmans and Punch List, my shield locks.  I’m no loger alone, I have a platoon again.

We were still ahead of schedule, time for the final round. I added the Bear Crawls back in to slow us down a bit. 31 Burpees, 32 Squats, 33 Burps, 34 Merkins, 35 Star Jumps, 36 Burpees, 37 Squats. That was it, that was my Birthday beat down, My Birthday Build a Burpee.

I shared a little more, about how I’ve been trying to live me life. I mentioned earlier that there were days in Iraq that I felt, for sure, were gonna be my last days on earth. I’ve started to try and live each day like it was my last. Love your wife like its the last day you get to do so.  Kiss her each day like its your last time getting to kiss her.  Love your kids, hold them, make sure they know you love everthing about them. Tell them how awesome you know they are.  Today could be your last. Dont let the last memory your family has of you, is you being a butthole.  I didnt think anyone would make it to 37. Straight Up and Punch List (who is using vegan cocain) made it to the end. Most of us came up short.  That was the idea, I didnt want anyone to finish, bc no matter how hard we try, we will never defeat time.

 

Thank You Harry Carry for this opportunity to lead. Thanks Birdcage for letting me take your Q. And thank you to everyone who showed up, knowind YHC was on Q and I was gonna try and kill us.

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