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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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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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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Diplomacy at Quagmire

It was a long drive from BFE to Lake Wylie, but I’ve wanted to make it to this AO for a while… so I answered Jedi’s call. By the way, I received my request to Q back in January! That is some hardcore planning by this HIM. I’m lucky if I get a month in advance at The Coop.

Also, due to the friendly banter back and forth between Jedi and the Badger… I had to bring the pain today to satisfy these Lake Wylie boys. The last thing I wanted to be was a terrible Ambassador of the Honey Badger Nation.

Here’s what we did.

400m run

COP

Tempo Merkins – 11
Mountain Climbers – 13
SSH – 17
LSS – 19
Al Gore Night Clubs – 11
Yoga Flow

400m run

Wheelbarrow/Squerkins

Wheelbarrow 25 yards.
Out, swap w/partner, back.
Squerkins – 1 Derkin in wheelbarrow position alternating while partner holds and does 1 Squat – Ascending to 5 (so 15 in total).

At this point Jedi told me to tighten my core, which I realized made wheelbarrows much easier. #ProTip

400m run

Wheelbarrow 25 yards.
Out, swap w/partner, back.
Squerkins – to 6 this time (so 21 in total).

400m run

Squatzilla
Lunge 10 yards, do 10 squats, mosey back.
Add 10 yards each time until you get to 50 (so 10, 20, 30, 40, 50 – in total 150 squats and 150 yards of lunge walks)

400m run

Punch Webbs 1:4 – 10:40
Dive bomber Pushups + Burps/Ski Abs/Thrusts (whatever you want to call them!)
1-5
400m run
6-7
200m run
8-9
200m run
10

As we left and returned to our circle for the Webbs, the sweat puddles kept growing. It looked like an aftermath post from Jocko. We were all pleased. The run breaks were much needed, as my shoulders were pretty smoked. Cable Guy said his triceps were smoked. His form was better than mine!

Last Minute Mary
10xWWI Sit Ups

Side note – we also ran 2+ miles in the midst of all of that fun.

Announcements
GORUCK DSM Custom event this weekend! Pray for us!
Monday’s at Sabor there is a bible study. I missed the full details so follow up with Cornhole for more information.

COT
Pray for Duck Dynasty – had some shady business going on in his neighborhood and it was unsettling. Pray for the authorities to handle it the right way and DD to remain composed for both he and his family’s sake.
Pray for Jedi – big decisions to be made here and it could change what he currently calls his life.
Pray for me – I constantly lack patience with my daughters and I need to realize the impact this could be having on them and their understanding on love and leadership.

In all, it was a great morning to join up with my brothers that I don’t often see. Jedi, thank you for your leadership, your friendly banter on twitter, and for making us all want to accelerate. Finally, thanks for asking me to lead.

Punch List out.

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perfect day for a doomsday clock

Another beautiful spring day. Count was six for boot camp and six ruckers that headed right out of the AO.

Warm up
Mosey Run to front of middle school
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1
Suicides relay race
Pax divide up evenly into two lines
Each pax does the suicide route
Then next pax runs
Waiting PAX squats
Finished PAX OH Claps
Rinse/repeat

Run to wall

Thang 2
Jacobs ladder/Lucky 13’s
Wall sit: do OH claps
Bear crawl to other side
Bomb jack
Bear crawl back
Called an audible and stopped at 9 rounds. Even though the distance for the bear crawls was a short 40 feet, we were getting really smoked. I’ll keep future Jacob’s ladders to single digits.

Mosey run
Stop and do Burpees (OYO 5X)
Rinse/repeat 3x

Needed to burn a little time waiting for the ruckers to return
Round of flutters
Round of Freddie Mercury’s

Ruckers returned and all pax mosey ran to COT to do:
Thang 3
Doomsday clock: Pax in a circle and each takes turn doing a push up, counting off as we go around the circle.
After 50 go to two push ups each pax
After 100 go to three push ups each pax
Add one after each 50
Pax eventually dropped out, leaving just two and they exceeded 300 count. Winner was Smokey.

Recover and do few additional Mary rounds.

COT.
Glad to have a ‘down range’ pax with us: Chalet from Charlotte.
Prayers/praise for Punch List’s baby progressing well in weight.

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Q2 2019 PFT @ The Coop!

2019 quarterly PFT at the Coop was on schedule for day 21 of Ass Kickin’ April!  17 PAX came out to see progress that has been made since Q1 of 2019.  We had 8 repeats and 9 new comers.

The Thang

Warm up – Lap, COP with SSH, Squats, IW, Moroccan Night Clubs,  6 count burpees. Mosey to Pull Up bars.

PFT – 1 minute: Pull Up, Big Boy Sit Ups, Merkins.  The 1 mile run.  We did this.  Here is the output.

2019-Q1 2019-Q2
Name Pull Ups Sit Ups Push Ups 1 Mile Run Pull Ups Sit Ups Push Ups 1 Mile Run
FunHouse 5 45 37 6:40 6 41 45 6:04
Sk8orDie 5 39 37 DNP
DarkHelmet 22 42 64 7:21 26 44 63 7:10
Kaiser 15 22 61 7:38
SugarBug 3 29 36 8:41
Esso 12 38 43 8:25 14 42 53 7:28
Sasquatch 24 54 64 DNP
ChickenHawk 25 43 60 7:37
Wegmans 1 26 24 8:54
Husky 13 45 52 7:34
PunchList 12 39 33 6:48 17 46 48 6:33
DirtyHarry 5 50 50 7:28 12 53 61 DNP
Youts 18 44 51 8:49 26 48 64 8:34
Slash 8 26 31 8:45 9 27 44 7:42
Xray 3 12 25 9:15
Chunck 2 32 20 8:32
Tinsel 22 38 36 8:43 25 43 45 DNP
DD 18 25 54 6:35
Nasa 14 42 41 7:12
Harry Carey 12 32 37 5:58
Geronimo 23 43 40 6:45
Shady 37 44 44 7:03
Hardwood 19 26 51 9:17
FishSticks 11 56 52 6:22
Barry Manilow Present

FunHouseNaked Moleskin:  Looking at the 8 repeat PAX, all got BETTER!  Imagine that.  Continue to take the DRP, you get better.  Either if is all running, Bootcamping, Rucking, etc.  Keep posting and you get better! I have data and a spreadsheet to prove it! #WesaelShakerDolphin?

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