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Chirotera Feces Crazy

QIC: 9 Volt

Date: 08/10/2019

PAX: Deep Dish, Mrs Baker, Fast Lane, Mustang, Pumba, Clothespin

AO: The Battery

Conditions

Rainbows and unicorns

COP

Mosey to the greenway

SSH x 20 IC
BAC Fwd x 15 IC
BAC Rev x 15 IC
Seal Clap x 15 IC
Slow Squat x 15 IC
Willie Maze Haze x 15IC
Crab Jacks x 15IC
Mosey to the first light pole

The Thang
PAX performs exercise at each of 10 light poles increasing quantity at each. At the 10th pole PAX moseys to the pavillion for:

Stargazers (max in 1 minute)
Dips (max in 1 minute)
Step ups (max in 1 minute)

Pole dances
1. Merkins  5 + 1
2. Squats 10 +2
3. Capt Thor 1 + 1
4. Burpees 1 + 1

COT

Count-O-Rama  7 PAX in attendance (no puppies)
Name-O-Rama  Pumba got to try out his new name for the first time 

After a particularly tough day yesterday I am reminded of how overcoming challenges allows us to be confident that we can handle lesser challenges in the future.  Unless this is the biggest thing you have ever faced you know you can deal with it.  This is true of both a hard workout or a tough assignment at work.

Prayer Requests:  For Fastlane’s grandmother-in-law,  for Mrs. Baker’s friend Tom

Moleskin

The heat was oppressive and the mumble chatter minimal
Deep Dish loves crab jacks

News

Scenic City Mud Run  Sept. 8th

Recent Backblasts

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    Four Corners on the Clock

    QIC: Co-Q (Mrs. Baker and Mustang)

    Date: 08/03/2019

    PAX: Deep Dish, Rug Dr, FNG-Pumbaa, Abscess, Topless, Wuzn’t Me, 9 Volt, Fast Lane, Lazy Boy, Schnitzel, Sidewinder, ClothesPin

    AO: The Battery

    Conditions

    Pleasant and Humid

    COP

    400m Mosey
    SSH
    Arm Circle Front, Reverse, Seal Claps – 20 count
    Slow squat
    Slow Merkin

    The Thang

    Pax mosey to the lower parking lot near the softball fields and count off into 4 groups

    Four Corners on the Clock

    Each group starts 1 minute of the note card prescribed exercise on the tone and complete as many reps as possible in 1 minute. At the end of the minute all groups rotate clockwise to the next station on a 30 second timer. Continue until all groups have done all four corners four times. Countdown timer keeps time from the speaker on the center of the parking lot

    First Corner Merkins – Group 1
    round 1 – diamond Merkin
    round 2 – military merkin
    round 3 – decline or pike merkin
    round 4 – wide Merkin

    Second Corner Lunges – Group 2
    round 1 – lunges
    round 2 – reverse lunges
    round 3 – jumping lunges
    round 4 – Jumping squats

    Third Corner Abs – Group 3
    round 1 – Big Boy Sit-ups
    round 2 – Plank
    round 3 – Crunches
    round 4 – Flutter Kicks

    Fourth corner Strength – Group 3
    (With 40 or 50 lb sandbags)
    round 1 – ground to overhead
    round 2 – military press
    round 3 – trisep press or bench press
    round 4 – curls

    After the 4th round, PAX go on a 1200 yd mosey and come back to the Parking Lot for 2 more rounds

    First Corner Merkins – Group 1
    round 2 – military merkin
    round 4 – wide Merkin

    Second Corner Lunges – Group 2
    round 1 – lunges
    round 2 – reverse lunges

    Third Corner Abs – Group 3
    round 1 – Big Boy Sit-ups
    round 2 – Plank

    Fourth corner Strength – Group 3
    (With 40 or 50 lb sandbags)
    round 1 – ground to overhead
    round 2 – military press

    PAX collect the sandbags and note cards and Mosey back the flags for COT

    COT

    Mrs Baker reflected on parenting and the impending departure of Mustang to the Navy. Parenting is challenging and not for the feint of heart, but like the Public Service announcement says, the most important part is to stay in the game. We are all challenged by the job, have some mistakes and victories, but children, like us are in God’s hands and have a unique purpose. We can have faith that if we trust Him and point to him he will take care of the big things.

    CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
    BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

    Moleskin

    PAX were working and sweating with various mumble chatter around but nothing stood out particularly. FNG – Bloomin Onion / Pumba named and welcomed to the group. 

    News

    Deep Dish on Q Wednesday
    Welcome to our Brothers joining in from Knoxville
    Plan on a re-test of the PFT in September after the Schenic City Mud Run
    T-Shirt Order is set-up so expect a posting on Slack with details.
    Coffeeteria at Aubrey’s for Walker Valley softball fundraiser

    Recent Backblasts

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      Candu Circle of GAIN – Hill City 7/25

      QIC: Candu

      Date: 07/25/2019

      PAX: Peanuts, Money Ball, Prosciutto, Lutefisk, Dewey, WuzntMe, Back Pew, Ironbutt (Respect x2), Jazzy Jag, Skitch, Deer Jack

      AO: Hill City

      Conditions

      Top Notch

      COP

      SSH x 15 IC

      Willie Mays Hays x 10 IC

      Windmills x 10 IC

      Seal Straddle Squats x 15 IC

      Merkins x 10 IC

      Carolina Dry Docks x 10 IC

      Monkey Humpers x 10 IC

      Mtn Climbers x 10 IC

      Plank x 10 IC

      Seal Straddle Hops x 10 IC

      Bulgarians x 10 IC

      The Thang – Candu’s Circle of GAIN

      Everyone get a rock, meet in the center of field

      3 reps IC, bottom half, top half, full

      Rotate to your left after each 3 count

      Place your rock via deep squat. 

      Any throws or drops, Pax does 5 burpees. Pax definitely did 5 b/c of The Q

      Jail break to sidewalk after everyone has placed their rocks, mosey back.

      Rotate, Rinse, & Repeat

      Curls

      Tricep extensions 

      Overhead press 

      Merkins 

      Repeat above w/o the jailbreak to outter edge of circle

      COT

      We talked about birds and sounds and blessings and it was lovely

      Moleskin

      Backpew’s rock was puny, Prosciutto’s was not. 

      I took a cute little army video and chant that was so blurry I couldn’t ID everyone in the PAX- sorry if I left ya off. Hollar & I’ll add for skreet cred. 

      Also Gary Ved myself into losing my voice. From what I could gather, PAX was grateful. 

      News

      My tardy posts don’t make the news. Need to recommit to timely backblasts. Leaders don’t take their sweet ass time updating the team. Leaders inform the team!!!

      Recent Backblasts

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        SAY I WON’T

        QIC: Fissure

        Date: 08/07/2019

        PAX: Peanuts, Freetime, Iron Butt (Respect), Milkman, Moneyball, The Count (Respect), Loan Shark, Ohms

        AO: Lions Den

        Conditions

        Clear and pleasant

        COP

        Our man Goose was scheduled to q but had some alarm clock issues.  YHC took the bull by the horns and we carried on to the all-purpose area by the track.

        SSH x 25 IC
        Fwd fold x 11 IC
        WMH x 10 IC
        Mosey lap

        The Thang

        Emergency q calls for something simple

        LBC x 30 IC
        Squat x 25 IC
        Merkins x 40 OYO
        Lunges x 15 IC
        Carolina Dry Docks x 10 IC
        Burpees x 10 (second round we did Bonnie Blairs x 10)
        Mosey lap
        Rinse and repeat x 3 rounds

        COT

        We can’t be the best us without others around us; people who are humble and know their own mess but willing to push us toward getting better.

        Moleskin

        We missed you Goose

        News

        F3 Dads at Landfill Saturday 8.10 – bring change of clothes and towels!

        Iron Pax Challenge coming September www.f3greenwood.com – go register

        Recent Backblasts

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          Tour De Batterie

          QIC: Deep Dish

          Date: 08/07/2019

          PAX:  Fastlane, Clothespin, 9 volt, WuzntMe, Oiler, Topless

          AO: The Battery

          Conditions

          The weather out ther today is hot and shitty with continued hot and shitty in the afternoon.  Tomorrow a chance of continued crappy with a pissy weather front coming down from the north.  Basically, it’s hotter than a snake’s ass in a wagon roundup.

          COP

          Mosey around the dog park to the parking lot
          SSH ICx20, 3rd grade exericise ICx10, Abe Vagoda ICx10, Forward fold ICx10,  Willy Mays Hays ICx10, Imperial Walkers ICx10. 

          The Thang

          Mosey around the volley ball pitch to the playground
          Incline merkin ICx20, Big boy sit up ICx20, Hello Dolly ICx15, Merkins ICx20
          Mosey to the pavillion & grab a rock
          OYO: 20 curls, 20 military press, 20 squats, 20 dips
          Mosey around the volley ball pitch back to the pavillion
          Rinse & repeat
          Mosey to the tennis court cabana & partner up
          PAX 1 – Wall sit,  PAX 2 High knees – min interval then switch
          5 Burpees OYO
          Rinse & repeat
          Mosey to the tennis courts & circle up
          BAC -Fwd ICx15, Rev ICx15, Moroccan night club ICx15, seal clap ICx15, Cherry pickers ICx15, Military press ICx15
          Run a lap – Air Squats ICx20
          Run a lap – Burpees OYOx10
          Run a lap – Lunges OYOx10

          *Missed the Swiss Alps on our tour but we will get it in next time!

          COT

          Be mindful of who is looking up to you as a leader and remember no matter how upset you get don’t lose your cool.  

          BALL OF MAN: Prayer requests for Sparky’s dad who is approaching the end of his journey, Topless’ dad who is suffering from an infection and Fastlane’s grandmother-in-law.

          Moleskin

          We have T-shirts!!!!!  Thank you, Wuz!!!!!  

          News

          Saturday 8/10/19 – F3 Dad’s workout.  Bring your 2.0 to the Landfill

          Saturday 9/7/19 – Scenic City Mud Run – Greenway farms
           

          Recent Backblasts

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            Hill City MARSOC

            [youtube https://www.youtube.com/watch?v=mqR_Xrvdi-A&w=560&h=315]

            QIC: Vila

            Date: 08/06/2019

            PAX: She Shed, Fissure, Red Tees, Lutefisk, FNG-Curfew, Ringwald, Back Pew, Iron Butt, Prosciutto, Flemish, Skitch, Money Ball, Hobo, Sunshine, Free Candy, CountDown, Uncle Fester, Blind Side, Whittler

            AO: Hill City

            Mosey to Great Hall

            Warm up:

            1. SSH IC x15
            2. Imperial Walkers IC x15
            3. Forward Fold x15
            4. Plank IC x10
            5. Slow push to up x10
            6. Up Dog x15
            7. Down Dog x15
            8. Mountain Climbers IC x8
            9. Forward Fold x15
            1. SSH IC x15
            2. Imperial Walkers IC x15
            3. Forward Fold x15
            4. Plank IC x10
            5. Slow push to up x10
            6. Up Dog x15
            7. Down Dog x15
            8. Mountain Climbers IC x12
            9. Forward Fold x15
            10. Down into frog

            Transition:

            1. Mosey to the bridge for first workout

            Cycle: MARSOC SHORT CARD (modified for time) Actual Card is here: https://www.marsoc.marines.mil/Portals/31/…/AssessmentandSelection-Prep-Guide.pdf

            1. 30 Push-ups
            2. 30 Air squats
            3. 30 Crunches
            4. 10 Burpees
            5. 10 Windmills
            6. 20 Push-ups
            7. 30 Mountain climbers
            • Run to middle of bridge
            1. 30 Flutter kicks
            2. 10 Burpees
            3. 10 Cherry pickers (4-count)
            4. 20 Push-ups
            • Run end of bridge
            1. 30 Star jumpers (or jumping jacks)
            2. 30 Back Extensions (“supermans”)
            3. 5 Burpees
            4. 15 Chain breakers
            5. 15 Push-ups
            • Run beginning of bridge
            1. 30 Lunges
            2. 30 Hello dollies
            3. 5 Burpees
            4. 15 Trunk twists
            • Run to parking lot

            5mom:

            Call out Mary workouts from all PAX, and PAX call the count

            BOM: Talked about the origin of the Short Card, and that it is great for short time and limited space workouts. Preparedness for MARSOC Assess and Selection. (Prep matrix for selection is in the PDF above)

            Prayers:

            • Those who lost their lives in El Paso and Dayton

            Announcements:

            • Iron Pax Challenge F3 – Look for it on Slack
            • GrowRuck F3 Alpha – Alpharetta, GA – 8/23
            • Chattanooga GoRuck Event – Battle of Fallujah – 10/25 Tough – 10/26 Light (DO BOTH!!!)

            Count: 20

            Namorama

            CROM!

            Swinging hammers,

            Vila

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            Be Inspiring

            QIC: Mr. Clean

            Date: 08/02/2019

            PAX: Free Time, Geek Squad, Hasbro, U-Turn, She Shed

            AO: The Huey

            Conditions

            Lower 60’s and low humidity

            COP

            SSH

            Windmills

            Shoulder Circuit

            Calf Stretch

            The Thang

            Two Steps Forward

            Merkins and Squats. 2 light poles forward and one back. Complete a lap.

            Bataan Death March — Squat Variety

            Veterans Dora

            Pax patterned up. One ran to “Veterans Landing”, completed 20 step-ups, and looped to the back of the Love Shack. Flap jack. Rinse/Repeat. Exercises were as follows: Inverted Bench Rows, Incline Merkins, and Dips.

            COT

            Our chief want is someone who will inspire us to be what we know we could be.”

            Moleskin

            Minimal which was a goal.

            News

            Recent Backblasts

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              Home Run

              QIC: Mayhem

              Date: 08/05/2019

              PAX: threeskin, Sidekick, Focker, Best In Show, WuzntMe, Peanuts, Fastlane, Jazzy Jag, FNG-Oooh-Golly, FNG-Dutch Boy

              AO: Beast Ridge

              Conditions

              69 and comfortable but a bit humid with heavy dew on the grass. Overcast with only occasional glimpses of stars.

              Welcome and Disclaimer

              COP (Focker on Q)

              Mosey to the soccer field and circule up.  

              SSH x20 IC; L; BACs front and back x10 IC; Chinooks x10 IC; Moroccan Night Club x10; Military Press x10 IC; Forward Fold x10 IC; SSH x20 IC; 3GE x15 IC; SSH x 20 IC

              Mayhem on Q

              Line up at bottom of concrete bleachers – Incline Freeze Frame Mountain Climbers x10 IC

              Mosey to the Baseball Field…one lap around

              THE THANG

              Home-run Mayhem

              Round 1:  One at at time, each PAX steps up to the plate, takes an air swing and sprints to 1st base,  mosey to outfield grass, 10 Burpees OYO, mosey around infield on outfield grass back to Home plate and hold SSH until 6 is in.  SSH for entire PAX while waiting turn at the plate.

              Round 2:  One at at time, each PAX steps up to the plate, takes an air swing and sprints around to 2nd base,  mosey to outfield grass, 20 Shoulder Tap Merkins OYO, mosey around infield on outfield grass back to Home plate and hold SSH until 6 is in.  SSH for entire PAX while waiting turn at the plate.

              Round 3:  One at at time, each PAX steps up to the plate, takes an air swing and sprints around to 3rd base,  mosey to outfield grass, 30 Slow Squats OYO, mosey around infield on outfield grass back to Home plate and hold SSH until 6 is in.  SSH for entire PAX while waiting turn at the plate.

              Round 4:  One at at time, each PAX steps up to the plate, takes an air swing and sprints all the way around to Home Plate, 40 Imperial Walkers OYO, mosey around infield on outfield grass back to Home plate and hold SSH until 6 is in.  SSH for entire PAX while waiting turn at the plate.

              Medicine Ball Toss Indian Run

              Starting at Home Plate – First PAX heaves 10lb medicine ball towards CF and goes to end of line,  2nd PAX runs to collect the medicine ball while entire PAX follows, repeat until get to outfield wall and continue returning to Home Plate.  Two times through the entire pax. 4x back and forth total.

              Mosey back to the flag for Mary

              American Hammers x20 IC; Pointers L&R x10 IC; Tail Waggers L&R x5 IC; LBCs x15 IC; Hello Dollys x10 IC; Superman x 10IC; Nancy Kerrigan L&R x 10 IC; Plank 1min; Pickle Pointers x15 IC (Accelerating 😉

              COT

              Word of the Day…”Maturity”  Children move from needing to be fed, to feeding themselves and eventually being able to prepare a meal for themselves AND OTHERS. 

              Tied that to the Mission of F3…to invigorate Male Community Leadership.  Our goal is not just to be the physically fittest men in Chattanooga but to inspire each other to become “mature” and move into becoming a leader (home, work, church, community) that serves not only ourselves but others.

              Scripture Reference:  “Brethren, I do not regard myself as having laid hold of it yet; but one thing I do: forgetting what lies behind and reaching forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”  ~ Philippians 3:13-14 

              BOM

              Thanks for life and brothers to push us to be better men both physically and spiritually.  Prayers that we will all continue to press on toward “maturity”

              Moleskin

              It is a difficult transition to try to be serious about calling men to maturity when the last exercise you just did was accelerating cadence pickle pointers. 😉

              News

              2.0 event this Saturday – Aug 10th.  Bring a change of clothes.

              Recent Backblasts

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                What’s Your Problem?

                QIC: Fissure

                Date: 08/03/2019

                PAX: Iron Butt (Respect), Skitch, Candu, Radiohead, Venus, Goose, Hasbro, Doodles, Red Tees, Prosciutto, Back Pew

                AO: Landfill

                Conditions

                69 but felt like 74.  Slight breeze was quite nice.

                COP

                Started in the upper pavilion and introduced the 10 pound sandbag we’d be carrying with us for the duration.  Best efforts to not let it touch the ground.  Everyone shouldered the burden.
                10 merkins
                10 seconds of People’s Chair aka correct way to hold Al Gore (like you’re sitting in a chair people)
                9 merkins
                9 squats
                8 merkins
                8 squats
                7 merkins
                7 seconds PC
                all the way down to 1 rep of merkins and squats the rest of the way

                Mosey down to the middle parking lot

                We were graced with Fly-By’s presence for this section.  He was shirtless and in a hurry to leave town.  
                SSH x 15 IC
                Fwd fold x 10 IC
                Sun salutation x 2
                Willy Mays Hayes x 10 IC
                SSH x 10 IC

                The Thang

                We said goodbye to Fly-By and Faced the biggest hill Landfill has to offer next to the middle lot

                OYO – 40 merkins, 30 squats, 20 big boy sit-ups
                Mosey on up the hill and back
                OYO – 30 merkins, 20 squats, 10 big boy sit-ups
                Mosey up hill and back
                OYO – 20 merkins, 10 squats, 10 big boy sit-ups
                Mosey up hill and back

                Back in the middle lot
                Burpee broad jump suicides every two parking spots and back to start
                Back to face the big hill
                Mosey on up said big hill and continue to the pavilion

                Indian run.  Lead guy holds 30 pound ruck plate overhead.  2nd guy held the sandbag.  Last guy dropped and performed 5 burpees and sprinted to tap the new last guy on the shoulder and continued to the front to grab the plate.  Plate guy then took sandbag.  Continue until all had performed the burpees and sprinted up.

                The Soccer goals were facing each other roughly 30 yards apart and we lined up  along one goal line and faced the other. 
                40 merkins, 30 squats, 20 big boy sit-ups
                Sprint to other goal and back twice

                MOM

                Low plank x 30 IC
                Low Plank x 15 IC
                Low Plank x 10 IC

                COT

                Iron Butt and  I have been discussing purpose recently.  He pointed me to a page in Freed To Lead that was a good reminder of F3’s impact.  Here’s a short excerpt:

                Another way to look at Purpose is that it is the solution to a man’s Life Problem.  There is nothing philosophical about a man’s Life Problem.  It’s simply the thing that bug’s him the most, and the thing that nags at him and won’t go away, unless he sets about solving it.  Most men learn to live with their Life Problems, which is a big part of how they end up as SadClowns.  A few men refuse to accept their Life Problems.  They stubbornly set out to find a solution.  If they succeed, they find their Purpose.  If they pursue their Purpose with great skill and fortitude, they have impact.  Big Impact.

                Chances are you’re thinking about your problem(s) as you read that.  Find a brother and talk about it.  Perhaps this a good time to find a mentor or someone who has been through what you’re going through.  Or maybe now is a good time to mentor someone else?  

                Moleskin

                PTL for the bathrooms being unlocked even though the gates were locked.  TRUST ME DUDES.

                Candu’s hydraulics were were point today.

                News

                F3 Dad’s @ Landfill 8.10.19 

                Iron Pax challenge begins September go register

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                  DIVE BOMBING AQUAMAN (Hacksaw – 08/09)

                  QIC: John Doe

                  Date: 08/09/2019

                  PAX: Threeskin, Peanuts, Escobar, Free Time, Toe Tag, FNG-Pinky Tag, Cowbell, Can Man, Bernie, Round Up, MayHem, Anny, FNG-Centerfold, Iron Butt, Focker, Money Ball, Madoff, Clothespin, Jazzy Jag, Sidekick, FNG-Punch List, 9 Volt, WuzntMe, Fast Lane, Rollback

                  AO: Hacksaw

                  Conditions

                  Clear skies, med-high heat, low humidity (i think), dewy grass

                  COP

                  Mosey to Flags – IC Side Straddle Hops x 25 – IC 3rd grade exercises x 10 – IC 4ct Squats x 20 – IC 4ct Merkins x 10 – IC 4ct Mtn Climbers x 25 – IC 4 ct Flutter Kicks x 25 – IC 4ct Aquaman x 10 – OYO Rocky Balboa x 25 – OYO Burpees x 10 

                  The Thang

                  PAX mosey to field about 100m from the flags

                  DIVE BOMBING AQUAMAN 

                  Regular Merkin – 3 sets (15, 10, 5) with one Ladder (increase distance) in between each set (Plank when waiting on the 6)

                  Wide Merkin – 3 sets (15, 10, 5) with one Ladder (increase distance) in between each set (Plank when waiting on the 6)

                  Diamond Merkin (DDP) – 3 sets (15, 10, 5) with one Ladder (increase distance) in between each set (Plank when waiting on the 6)

                  PARTNER UP

                  100 Dive Bombers (P1 does 10 while P2 Holds Air Chair/Al Gore)

                  100 Aquamans (P1 does 10 while P2 does Baby crunches)

                  100 Jane Fonda’s – AKA Dirty Dogs/FireHydrants (P1 does 10 while P2 Rocky Balboas)

                  100 Squats (P1 does 10 while P2 does Standing Calf raises)

                  *Each member continues the second exercise until the 6 is finished

                  TEAM RELAY

                  Divide into 4 teams – alternating sprint from one end of the cones to the other until your back in your original spot

                  Mosey Back to the main parking lot for COT

                  COT

                  “God Never Wastes a Hurt” – Bobby Allen

                  CIRCLE OF TRUST: Counterama of 26 total PAX (Great morning!) John Doe talked about the hurt we endure during the fitness part of F3, coupled with the hurt we endure in life – mentally, spiritually, physically. No matter the situation or the pain “God never wastes a hurt” – it is ours to grow from and to become stronger.  Concluded with Nameroma including 3 FNGs


                  BALL OF MAN: Prayer over F3 member going through a rough season along with each PAX internal hurts and praise for all our successes

                  Moleskin

                  Alot of people talking about dive bombers and past shoulder injuries….each one blamed it on past baseball playing days.  Guess it’s not a “manly” sport afterall

                  News

                  Escobar is up next in Q as a VQ @ Hacksaw; Iron PAX Challenge Sign Up; F3/Kid Convergence (can’t remember name) tomorrow 8/10/19

                  Recent Backblasts