F3 New Orleans

Tag: Butt Splice

  • Foggy on the Escalator – from Russo

    I realize this may be late in at least one or two people’s eyes, but we can’t all be superstars.

    Warmup (10x IC)
    Seal jacks
    Grass grabbers
    SSHs
    Arm circles
    Torso twists
    Imperial walkers

    Thang

    I tried to make at least half of the beatdown mosey-related for the RCR folks, so we did just that: moseyed around old Mandeville, stopping on average every block or two to perform reps of 10 exercises in what I call an “Escalator”, or as Chewy rightly called it: “Sudoku”. Exercise 1 gets 10 reps, Exercise 2 gets 9 reps, down to one. Next round, Exercise 1 gets 1 rep, 2 gets 10, R&R until as Steve was first to chime each will get 55 reps for a total of 550 movements. Math!

    The exercises:
    Shoulder tap plank jacks
    Star jumps
    Merkins
    Burpees
    Jump squats
    Murder bunnies
    American hammers
    Crunchy frogs
    Donkey kicks
    Imperial squat walkers

    The weather: Foggy! As thick as I’ve seen this year (39 days in). This, humid so sweat was a plenty. Around 64 degrees to start, so within the 3.7 degree window that Quarterpipe will join us in.

    The music: Not Jose’s

    We timed it well enough that there was no Mary, so COT, NOR, announcements, and prayer closed us out.

    Coffee afterward, which is apparently a thing and I may or may not have needed a special engraved invitation for.

    Thank you all for joining and making the world a better place. SYITG

  • Bleeping Walls of Jericho, VQ – from Ballz Deep

    As the light dappled across lake Ponchartrain, it was clear in @Chewy’s eyes he regretted posting. In fact, on this day, @Ballz Deep’s VQ, I think he regretted EH’ing me 9ish months ago.

    Arm circlesx10forward/x10backward, hillbilly walkersx10, ass grabbersx10 (thanks @Jose 10K I need to practice that Exicon!), windmillsx10, and side straddle hopsx25 for the warmup. I empathize with @Brexit, as English is his second language, in learning cadence. That stuff is hard!!

    Mosey’d to The Shaft, where accelerated fitness awaited us.

    Main Workout: Shuttle Run “bleep test” and Wall of Jericho.

    Shuttle Run level + Wall of Jericho had to equal 12. i.e. – level 5 shuttle run finish, leaves you with 7 rounds of the Wall of Jericho workout. Wall of Jericho (7 exercises of 7 reps +1 lap around cones and The Shaft) were Plank Jacks, SMKs (2 is 1), Burpees, Air Squats, Mountain Climbers (2 is 1), American Twists (2 is 1), and Flutter Kicks (2 is 1).
    A round of 7s (mtn climbers and flutter kicks) plus Indian Run and a plank-0-rama closed us out.

    Chance, Buttsplice’s nephew, joined us! FNG named WetSocks, for his astounding ability to run from the Shaft to Homebase in a pair of socks.

    P.S – I believe I’m forgetting the 16th PAX. I’m sorry. Reply if you remember, and I’ll edit/add you.

    SYITG!

  • Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo

    Great Saturday at the Lakefront

    Warmup (10x – 15x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies
    High knees
    Seal jacks

    Thang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!

    The exercises:
    Merkins
    Partner Merkins
    8 count body builders
    Donkey kicks
    Leg raises
    Gas pumps
    Jump squats
    Imperial squat walkers
    Star jumps
    Murder Bunnies

    Somewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.

    Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!

    Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.

    SYITG

  • Cakewalk – from Russo

    Warmup (10x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies

    Thang
    Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)

    46 IC SSHs
    2023 Morgan Wallen “Last Night”

    45 Butt kicks
    2022 Glass Animals “Heat Waves”

    44 High knees
    2021 Dua Lipa “”Levitating”

    43 seal jacks
    2020 The Weeknd “Blinding Lights”

    42 Plank Jacks
    2019 Lil Nas X “Old Town Road”

    41 goof balls
    2018 Drake “God’s Plan”

    40 squats
    2017 Ed Sheeran “Shape of You”

    39 Hello Dollies
    2016 Justin Bieber “Love Yourself”

    38 Calf raises
    2015 Mark Robson “Uptown Funk”

    37 Apollo Ohno’s
    2014 Pharrell Williams “Happy”

    36 Freak Nastys
    2013 Macklemore & Ryan Lewis “Thrift Shop”

    35 step ups
    2012 Gotye “Somebody that I Used to Know”

    34 flutter kicks
    2011 Adele “Rolling in the Deep”

    33 cherry pickers
    2010 Ke$ha “Tik Tok”

    32 Peter Parker’s
    2009 The Black Eyed Peas “Boom Boom Pow”

    31 imperial walkers
    2008 Flo Rida “Low”

    30 Shoulder taps (2 is 1)
    2007 Beyoncé “Irreplaceable”

    29 American hammers
    2006 Daniel Powter “Bad Day”

    28 Monkey Humpers
    2005 Mariah Carey “We Belong Together”

    27 Merkins
    2004 Usher “Yeah”

    26 Smurf jacks
    2003 50 Cent “In Da Club”

    25 leg raises
    2002 Nickelback “How You Remind Me”

    24 Rosalitas
    2001 Lifehouse “Hanging by a Moment”

    23 crab jacks (crab position – think reverse
    plank jacks)
    2000 Faith Hill “Breathe”

    22 groiners
    1999 Cher “Believe”

    21 Bear crawls (counting your right hand as a rep)
    1998 Next “Too Close”

    20 murder bunnies
    1997 Elton John “Candle in the Wind”

    19 Wide merkins
    1996 Los Del Rio “Macarena”

    18 Bobby Hurley’s
    1995 Coolio “Gangsta’s Paradise”

    17 crab cakes
    1994 Ace of Base “The Sign”

    16 circle ups
    1993 Whitney Houston “I Will Always Love You”

    15 Bulgarian split squats
    1992 Boyz II Men “End of the Road”

    14 durkins
    1991 Brian Adams “I Do It for You”

    13 big boy sit-ups
    1990 Wilson Phillips “Hold On”

    12 LMCs IC
    1989 Chicago “Look Away”

    11 diamond merkins
    1988 George Michael “Faith”

    10 star jumps
    1987 The Bangles “Walk Like an Egyptian”

    9 donkey kicks
    1986 Dionne Warwick “That’s What Friends Are For”

    8 wife pleasers
    1985 Wham! “Careless Whisper”

    7 merkins
    1984 Prince “When Doves Cry”

    6 Boxcutters
    1983 The Police “Every Breath You Take”

    5 Carolina dry docks
    1982 Olivia Newton-John “Physical”

    4 SMCs (2 is 1)
    1981 Kim Carnes “Bette Davis Eyes”

    3 jump squats
    1980 Blondie “Call Me”

    2 burpees
    1979 The Knack “My Sharona”

    1 minute plank
    1978
    Andy Gibbons “Shadow Dancing”

    COT, Name-o-Rama, and prayer to wrap up.

    Thank you all for joining and SYITG

  • Cakewalk – from Russo

    Warmup (10x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies

    Thang
    Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)

    46 IC SSHs
    2023 Morgan Wallen “Last Night”

    45 Butt kicks
    2022 Glass Animals “Heat Waves”

    44 High knees
    2021 Dua Lipa “”Levitating”

    43 seal jacks
    2020 The Weeknd “Blinding Lights”

    42 Plank Jacks
    2019 Lil Nas X “Old Town Road”

    41 goof balls
    2018 Drake “God’s Plan”

    40 squats
    2017 Ed Sheeran “Shape of You”

    39 Hello Dollies
    2016 Justin Bieber “Love Yourself”

    38 Calf raises
    2015 Mark Robson “Uptown Funk”

    37 Apollo Ohno’s
    2014 Pharrell Williams “Happy”

    36 Freak Nastys
    2013 Macklemore & Ryan Lewis “Thrift Shop”

    35 step ups
    2012 Gotye “Somebody that I Used to Know”

    34 flutter kicks
    2011 Adele “Rolling in the Deep”

    33 cherry pickers
    2010 Ke$ha “Tik Tok”

    32 Peter Parker’s
    2009 The Black Eyed Peas “Boom Boom Pow”

    31 imperial walkers
    2008 Flo Rida “Low”

    30 Shoulder taps (2 is 1)
    2007 Beyoncé “Irreplaceable”

    29 American hammers
    2006 Daniel Powter “Bad Day”

    28 Monkey Humpers
    2005 Mariah Carey “We Belong Together”

    27 Merkins
    2004 Usher “Yeah”

    26 Smurf jacks
    2003 50 Cent “In Da Club”

    25 leg raises
    2002 Nickelback “How You Remind Me”

    24 Rosalitas
    2001 Lifehouse “Hanging by a Moment”

    23 crab jacks (crab position – think reverse
    plank jacks)
    2000 Faith Hill “Breathe”

    22 groiners
    1999 Cher “Believe”

    21 Bear crawls (counting your right hand as a rep)
    1998 Next “Too Close”

    20 murder bunnies
    1997 Elton John “Candle in the Wind”

    19 Wide merkins
    1996 Los Del Rio “Macarena”

    18 Bobby Hurley’s
    1995 Coolio “Gangsta’s Paradise”

    17 crab cakes
    1994 Ace of Base “The Sign”

    16 circle ups
    1993 Whitney Houston “I Will Always Love You”

    15 Bulgarian split squats
    1992 Boyz II Men “End of the Road”

    14 durkins
    1991 Brian Adams “I Do It for You”

    13 big boy sit-ups
    1990 Wilson Phillips “Hold On”

    12 LMCs IC
    1989 Chicago “Look Away”

    11 diamond merkins
    1988 George Michael “Faith”

    10 star jumps
    1987 The Bangles “Walk Like an Egyptian”

    9 donkey kicks
    1986 Dionne Warwick “That’s What Friends Are For”

    8 wife pleasers
    1985 Wham! “Careless Whisper”

    7 merkins
    1984 Prince “When Doves Cry”

    6 Boxcutters
    1983 The Police “Every Breath You Take”

    5 Carolina dry docks
    1982 Olivia Newton-John “Physical”

    4 SMCs (2 is 1)
    1981 Kim Carnes “Bette Davis Eyes”

    3 jump squats
    1980 Blondie “Call Me”

    2 burpees
    1979 The Knack “My Sharona”

    1 minute plank
    1978
    Andy Gibbons “Shadow Dancing”

    COT, Name-o-Rama, and prayer to wrap up.

    Thank you all for joining and SYITG

  • Welcome to Hazzard County! – from The Duke of Hazzard

    Good golly miss molly, the weather hit this morning! 76 with a nice breeze in early August is a gift from the gods. And as the god of chaos (aka The Duke of Hazard) prepared to make his VQ, the PAX showed in numbers to shake the heavens.

    WARMORAMA

    YHC co-Q’d to lend moral support to the leadership of the 7 year old ball of energy, and so we started with x10, IC:
    SSH, Windmills, IW, Self Love, High Knees, Butt Kicks, 5 Burpees OYO

    THANG

    Mosied all of 20’ to 1st fire hydrant for the Wheel of Animal Walks:
    Frog Hop to 2nd fire hydrant (apex 80’ away) 10 Merkins
    Bear Crawl back, 10 Merkins
    Duck Walk, 10 Merkins
    Crab Walk, 10 Merkins

    5 Burpees OYO

    Mosey to Noah’s Ark

    5 Burpees OYO

    Partner up with “similarly sized” PAX for Fireman’s Carry. Using carry of choice, P1 carried P2 to Claiborne and P2 carried P1 back to sea wall.

    5 Burpees OYO

    Mosey to Gazebo

    5 Burpees OYO

    Fireman Drag
    Same partners, P1 drags P2 to designated point then switch and return

    5 Burpees OYO

    Mosey to flag

    5 Burpees OYO

    100 count Circle Merkins
    100 count Al Gore/Jump Squats
    100 count Tanked Up’s Down Ups

    5 Burpees OYO

    MARY

    XY’s
    On your 6, legs lifted, Hello Dolly (1,2), Flutter Kick (3,4)

    WWI Snow Angels
    WWI Sit Up, Snow Angel w/ arms & legs slightly elevated

    Foxhole Merkins
    Starting in Merlin down position perform Merkin (1,2) WWI Roll right Merkin (3,4) WWI Roll left

    Plank 30 seconds – 5Merkins – Plank 30 seconds R&R until time

    COT
    Count off, name-o-ramma, Happy Birthday T Claps to the returning Bear who made 14 the next day (today). Welcome FNGs Titan, Ikkie Shuffle, and Siggy!

    Gentlemen, many thanks for showing up for The Duke’s VQ and following his pint-sized lead. His tentative calls belied his excitement at leading the PAX on a tour of Hazard County!

  • I’ll get all the sleep I need when I’m dead – from Akbar

    Fond memories flooding my sleepy brain as YHC arrived to 17 pax helping celebrate 5 years of F3. 11 hours of sleep in 2 days gave me brain farts. 2 Toe Touches IC almost back to back in the warm up, forgot PAX names when calling 10 counts, and didn’t think to tell anyone it was my 5 year anniversary.

    5 years ago, YHC arrived at the Lakefront, unwillingly, overweight, and probably hungover – EH’d by Russo and my wife. Bubba was the Q, there were men of all ages, speaking to each other like they’ve been friends for 10 years. The one thing I remember most vividly was being last, but I was not alone – learning the concept of picking up the six. No man left behind, that stuck with me. The rest of that year, I was hooked, stopped the gym, started hitting 3-4 days a week, CSAUP’s, and building lasting friendships. I lost 25 pounds in 6 months and never looked back. Fond memories, and more to come.

    Warm up:
    SSH, arm circles front/back, self-love, toe touches, Imperial Walkers, toe touches, Hillbillies, and some other stuff

    Mosey toward the wall near the Gazebo for Red Hot Chili Pepper: Dirkin, Freak Nasty, Irkin, Step Ups – x10 IC descending to 6

    Mosey to the Shaft for Benjamins.

    2 exercises each round, 25 reps each, with a mosey back and forth from the flag. 100 total per round

    Another version of sleepyhead emerged – the plan was to do Freak Nasties and Dirkins first, until YHC realized we just did 180 Merkins on the wall. Modification was needed.

    1. Stone Mountain, Bear Crawl, Mountain Climber
    2. Superman’s, Flying Nuns (lunge walk with arm circles), George Thorogoods
    3. Squats, run, Renegade Row
    4. Reverse Grip Merkin, Bear Crawl, and something else.

    Mosey back to the Gazebo for more Benjamins with Core focus.

    1. Little Manny Crunches, run, LBC’s
    2. Crunchy Frogs, run, Hello Dolly

    Mosey a little further to get some shade, circle up for some shoulder work.30 second for each exercise with a hold at the end. Moroccan Night Club, We’re not Worthy – aka Field Goals, ,Cherry Pickers, Overhead Claps, hold arms out straight – @ 30 seconds each.

    Indian Run to the Flag – kinda – everybody just really took off and ran in a line with some sprints.

    At the Flag, 7 minutes of core. Hello Dolly, Crunchy Frogs, E2k, and some other stuff.

    Count, Name, and YHC prayed us out with thanks for F3. Remembering Birds family, Jose10K’s student and their family.

    Announcements:
    Spartan Dallas in October, sign up soon – talk to Hammer. Plenty of runs coming up for July 4th through Thanksgiving.

    Zoolander’s 6 year anniversary Q next Saturday.

    Here’s to 5 more years 👊
    SYITG, Akbar

  • WE ARE F3 – AROO AROO AROO!!! – from Bushwacker

    This fall, some of the PAX of the Northshore will be CSAUPing at the Spartan Beast obstacle race near Dallas. There is a palpably intense excitement in the air and this beatdown was designed to make sure all in attendance felt it. YHC, along with some some kind and committed brothers, arrived at 5:15 to begin setting up. We just beat the pre-thangers back to the flag in time to get things started promptly.

    WARMORAMA

    Warm up consisted of briefly attended tabata, and a garbled pronouncement of rules, regulations, and “the way things aughta go”, which, thanks to Jose’s requisite comments and interjections of others, were immediately and throughout the course disregarded, slightly adopted, and outright ignored. But a great challenge was mostly bested and a fun time was had by all teams of 2 who attempted.

    1. Tire Shuttle – step in each of 6 tires while running through (QIC tripped and fell so never assume anything is TOO easy!)
    2.Sandbag StepUp – holding 50lb sandbag, 10 Step Ups on sea wall (MAY have forgotten to mention the step up part)
    3. Bucket Carry – 5gallon bucket filled with sand carried out and back
    4. Sledge Hammer Slam – 15 wacks on the tire with a 10lb maul
    5. Tire Toss – 2 tires tossed individually out and back
    6. Sled Drag – 2 45lb plates on a minil sled pulled out and back
    7. Battlerope – 3″ battlerope slung up and down for 15 reps
    8. Rope Climb w/ Cowbell (not the short crunchy-frogging runner) – climb rope appx 12′ and tap the bell. As indicated prior to start, if a PAX was unwilling or unable to complete an obstacle, they were to complete 10 Burpees and move on. However, the rare and awesome challenge that a rope hanging from a tree posed caused a bit of a pile up by the time QIC and partner Shooter arrived. Immediately Shooter was pulled in by the tractor beam as well
    9. Dummy Drag – appx 150lb hose dummy dragged out and back
    10. Tire Pull – giant tire with long rope attached, pulled length of rope
    11. Spear Throw – in addition to the Rope Climb, Farmer’s carry, Sand Bag, flags and cones our own Zoolander (aka Chaka Zulu)supplied his new favorite toy to be thrown at and stuck into a foam target strapped to a tree. However, our honorary FNG, Al Gore, let us know with great protest that we were committing arbocide and proceded to take picture of the crime scene, and tear down the foam target for good measure.
    12. Farmers Carry – set of appx 30lb logs with handles carried out and back
    13. Tire Flip – giant tire flipped end over end out and back
    14. Sawhorse Hurdles – 4 8′ sawhorses spaced 6′ apart hurdled over

    Strong Work, great fun, fantastic teamwork!

    COT

    Count, Name, Grappler demurred praying us out in lieu of Rev Russo.
    Just a small taste of thing to come in October, gentlemen. Thank you for allowing me to lead you in tackling this Fire/Spartan obstacle course

    Post Script: Many thanks to the many hands who made light work of picking up the coupons!

  • Inaugural Lakefront Rugby Sevens – from Brexit

    12 HIMs graciously posted for my Virgin-Q in full knowledge that it would likely be an absolute shambles. I had to do something British-themed for my first ever Q so, with it being the day of the London Sevens which is an annual rugby sevens tournament, I decided to do a Rugby Sevens inspired workout. You may not know it, but the US is part of the World Rugby Sevens and they’re sometimes pretty good at it (although sitting at 9th in the standings right now). Sevens is a much more simplified version of rugby, which is probably why the US is better at it than normal rugby, played with seven players instead of the full 15. Thought that by focusing on sevens it could be a good intro to the game.

    Warmup:
    Side straddle hops, arm circles, grass grabbers, toe touches, imperial walkers, peter parkers, merkins (only messed up the cadence once)

    Got into pairs and moseyed to the shaft passing the rugby ball between each other. The Rugby ball can only go backwards so each player had to sprint ahead to pass the ball backwards to his teammate. You could not move if you didn’t have the ball. Any dropped passes meant 5 burpees which is the number of points you get for a touchdown in rugby, aka, a try.

    7 burpees on our own at the gazebo after regrouping. Continued the passing drill to the shaft with the addition that the person without the ball had to do a single burpee while the person with the ball moved ahead of him. It appeared that I had over-estimated the hand-eye coordination of the group (to be fair, some of the pairs were geared up more than others…only so many rugby balls in circulation here so some were forced to use toy footballs that got completely taken with the wind with each pass…) and so was running a little behind schedule but we made up for this for a quicker than expected Sevens (staying on theme) – derkins and sister Mary Catherines. Bear crawl one way, run back.

    Moseyed to the rugby pitch, no passing this time.

    Get into teams and then did a passing along the line drill. A dropped pass was 7 burpees for the team (this was changed to 5 burpees for the team that YHC joined in with). The other team did merkins/squat jumps in the meantime (merkins on way up, squat jumps on way back).

    YHC gave his best attempt at explaining the rules of touch rugby in about 3 minutes and then game-on – 15 min (7 min halves).

    Skins v Shirts with Shirts kicking us off. Good formation to start with but it seemed like some of the players got confused with the fact that you are actually allowed to run forwards, you only have to pass it backwards…not too much territory made in the opening play. The Skins got the first try after a good line break (apologies, can’t remember which HIM scored first as I left it a week before I wrote this), but the Shirts re-grouped and came back strong to score two tries in quick succession. After a high-risk move to intercept the ball by the Skins didn’t pay off (if you don’t catch an interception and fumble it, it means a possession turnover), the Shirts were in a commanding position. In the closing minutes of the game, the Skins had their backs against the wall in defense but held firm to win a turnover deep in their own territory. From this position, Zoolander scored a highly controversial try to level the game in the final seconds. The try was awarded against a fierce appeal from the Shirts about a forward pass…this decision was in no way affected by the fact that the impartial ref had jumped into the game a few minutes beforehand and had started playing on the side of the Skins.
    Throughout the game, there was some obvious flouting of the offside rule and a little bit of confusion on the number of touches before a turnover, which wasn’t helped by a very forgetful ref, however we had some great runners of the ball on both sides and, all in all, was very impressed with the ability of the HIMs to pick up the concept of the game very quickly. Obviously a testament to the Q. It was great way to get some good cardio in while having some fun. Next time we’ll be introducing scrums…

    After a few reminders about time running out, we moseyed back, no passing the ball. No time for any core.

    Announcements – Spartan Beast, T-shirt ordering and Bogue Chitto trail run on June 15.

    COT – Russo closed us out with a special prayer for Grundy and his soon-to-be new addition to his family.

  • Til the Medicine Takes – from Akbar

    Mid day text from Whacker alerted YHC that rain was in the forecast. Even when there is an 80% chance of rain, there is an 80% chance that it won’t rain. Last minute change to the Marsh was necessary. We finished the original workout in 30 minutes, which is the average time it takes a medicine to start working. Good thing YHC has done this before, we filled the time quite nicely – with only 1 moment of thought blockage.

    PAX : Baby Yoda, Duke of Hazard, Buttsplice, The Hammer, Jose10k, Russo, Trucoat, Brexit, Bushwhacker, Grundy, Zoolander, Steve, Akbar

    Warm Up:
    SSH, Grass Grabbers, Arm Circles, Self-love, IW, Hillbillies, Windmills

    Thang:
    Full body 4 ways: with runs and bear crawls in between. And some other stuff made up on the spot – Steve Style.

    Each set included 2 exercises, performed with 4 variations: Cobra style, regular, fast, and a 10 count hold in the middle of said exercise to finish. x10 IC each round

    Round 1: Merkins, Lunges, Bear Crawl to the White mailbox, run to the stop sign and back

    Round 2: Stone Mountain, Freak Nasty, Bear Crawl to the White mailbox, run to the stop sign and back

    Round 3: Pull Ups, Supermans, Bear Crawl on the court, run back.

    Intermission 1: Bear Crawl court again, sprint back.

    Intermission 2: Swerkins (Knee Tuck Merkin with feet on the swing) while partner holds Chill Cut – 3 sets

    Another set, 3 rounds of Freak Nasties and Bulgarian Split Squats x10 IC.

    Sprints on the the basketball court, high knees and run, then 11’s of Crunchy Frogs and Little Manny Crunches. There may have been other things as well.

    Mary – Flutter kicks IC for 1 minute

    Count, Name, and Zoolander prayed us out.

    Announcements
    Atlanta Beastrun in October – still taking sign ups.
    Brexit VQ / Birthday Q next Saturday
    Saturday Q sheet is full through June 22

    Thanks for the opportunity to lead –

    SYITG, Akbar