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Daddy Q to the Rescue

QIC: Sunburn

Date: 09/24/2019

PAX: The Count (Respect), Cliff Hanger, FNG-Upper Decker, Mayhem, Best In Show, Wallflower, Peanuts, Candu

AO: Boneyard

Still Hot and Sticky –

COP

Disclaimer Given

Warm Up:

Mosey to front parking area

SSH

Baby Arm Circles Forward & Backward

Forward Fold

Merkins

Willie Mays Hayes

SSH

Mosey to the benches

The Thang


20 Step Ups

15 Incline Merkins

20 Step Ups

15 Incline Merkins

20 Step Ups

15 Bench Dips

20 Incline Merkins

15 Bench Dips.

Mosey to Parking lot

Suicides Drills

Run to first light post and back/20 Merkins

Rund to second light post and back / 20 Werkins

Run to second light post and back / 20 Diamond Merkins

Repeat

Bear Crawl to first light post and back / 20 Jump Squats

Bear Crawl to second light post and back / 20 Jump Squats

Bear Crawl to third light post and back / 20 Jump Squats

Mosey to Excersise Yard

3 Rounds of 1 minutes of as many reps you can do.

Pull Ups, Bar Dips, Spring Squats, Decline Merkins

COT

The topic was adapting to situations. Whatever it is in life we have to adapt to different situations. Not much remains static and knowing when and what kind of change or modification needs to be made is key to successfully moving on.

Moleskin

Since Ascot didn’t show up for his VQ there was a lot of chatter about consequences.

We talked about showing up at his house to wake him but we all had to get to work. Come to find out he had a little fire at the house at 2:30 am among a thread of situations that prevented him from being with us. Still no excuse to miss his VQ but Daddy Q covered your A$$ because my love for you is unconditional. Betray me again, you’re dead to me! THIS IS F3

News

Last week of IronPax. Up coming VQ on Friday for Ascot 😮

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Riddle me this…

QIC: Whittler

Date: 09/28/2019

PAX: Ringwald, Best in Show, Iron Butt, Threeskin, Moneyball, Pink Panther, Back Pew, Red Tees, Candu, Skitch, Outbreak, Uncle Fester

AO: Landfill

Conditions

Gloomy and humid

COP

Mosey down to the lower lot and circle up.

SSH x 25

Windmills

Third grade exercises

Willie mays hays

Arm circles

Overhead claps

Merkins

SSH

The Thang

The PAX divided into 4 teams and were tasked with figuring out riddles to instruct them on location for various stations

Head to the hill bottom

Daily Red Pills? We got’em

Carry the pill along the way

Complete the work to master the day

Each team picked up their red pill to carry with them along the way

Riddle me this

Head to the upper eating area

Underestimate this, I dare ya

The benches there await your arrival

You will need your arms for survival

Pavilion

Dips x 50

Incline Merkins x 25

Decline merkins x 25

Step ups x 50

Head to where you would buy some snacks

But instead, you’ll rest your backs

Against the wall made of bricks

You’ll have a chance to show your….tricks

Concession

Wall sit x 20 (4-count)

Upper cuts x 20 (4-count)

Jab x 20 (4-count)

Arms extended x 20 (4-count)

Mosey to where the kids play

And you did too back in the day

You’ll find your clue near the fountain

And don’t have to travel up the mountain

Playground

Swing crunches x 15

Pull ups x 5

Burpees x 20

Your next stop is a field of green

Where the dew often causes a glean

Please don’t stop and play with your ball

This station will require your all

Soccer Field

Suicides (60 yards, 5 stops) x 3 rounds

Now that you’re done you should feel great

But don’t bask long ‘cause you’ll be late

Mosey to the lower lot

To see the prize your place got

Lower Lot

LBC x 30

Flutter kick x 20

Pretzels x 20

Repeat until all PAX in

Headed up the hill back to the field 

Lunge walk suicides (again 60 yards with 5 stops)

Pavilion for 5 MoM

LBCs

Heel touches

Pickle pointers

Pickle pounders (small, medium, and large)

COT

I again re-emphasized the importance of the second F.  I shared this a couple weeks back at Smackdown but with a different crowd, I thought it was appropriate to share what we mean by the second F. While the first F is the “magnet” that brings us here, the second F is the “glue” that keeps us coming back.  I will admit, I don’t particularly like exercise.  For me, it’s a means to an end.  However, I keep coming back to F3 not only because of the exercise, but because of the fellowship with other like-minded men to support each other.  Nobody likes doing tough things.  However, when you have a group of men like we have, it makes it that much easier and forges a bond that is unbreakable.  Iron truly sharpening iron.  I am thankful for these men and the opportunity to lead and help everyone get better.

Moleskin

We all had a scare this morning when one of our brothers was in distress.  Luckily, there were three physicians there should anything have happened.  

Outbreak really got a kick out of the pickle pointers and there was a lot of snickering amongst the PAX

Our FNG had to leave early so he didn’t get named

Iron Butt led us out by saying something positive about everyone in attendance. 

News

Smackdown is going to Tuesday/Thursday starting in October.  Reach out and send someone that way.  It will also be a once a month IronPax AO.

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    Redemption

    QIC: Ascot

    Date: 09/27/2019

    PAX: V-Squared, Upper Decker, Cliffhanger, Sunburn (Respect), Best in Show (Respect), Freetime, FNG- Slides, FNG- Snow Poke, FNG-Ontilt, FNG-Jersey Pike

    AO: Boneyard

    Conditions:

    Still too warm to shut off the A/C.

    COP

    Quick disclaimer.
    SSH x 30 in cadence.
    Forward Fold – silent count. Repeat left/right. Repeat right/left.
    Merkins 10 in cadence.
    Flutter kicks- 15 count in cadence
    10 burpees
    SSH x 15 in cadence.

    The Thang

    Mosey on track to hill.
    Bear crawls to top of hill. 10 burpees on the tennis court. Rinse and repeat 3 times.

    Mosey to workout equipment.
    Pair up in 2’s.
    • Pull ups
    • Merkins
    • Dips
    • Flutter kicks
    • Jump squats
    Groups of 2 are on each station for 2 minutes each. Embrace the suck.

    Mosey back to track. Finished up with some jog sprints- sprint the straight away, jog the edges. 2x around.

    Round robin abs for 4 minutes.

    COT

    Showing up is vital to thriving in a community. We’re here for you!

    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.

    Moleskin

    4 FNG’s today. Snow Poke is extremely fast- runs a quicker 40 than most D1 recruits. New FNG wore slides and forgot shoes- still crushed the workout. Ascot didn’t have any house fires this morning so he actually showed up to Q. Thanks to the PAX for another opportunity!

    News

    Last day of Ironpax is tomorrow (Saturday). Get your beating in while you can.

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    Free your Inner Dragon

    QIC: Free Candy

    Date: 09/26/2019

    PAX: Sunshine, Sherlock, Sideeye, Cowbell, Hanson, Backpew, Red Tees, Callahan, Ringwald, Goose, The Count, Deer jack, Skitch, Flemish, Iron Butt, FNG- Misfire, Uncle Fester, Curfew

    AO: Hill City

    Conditions

    The kind of weather that’s cool when you stop running.

    COP

    • Mosey to the great hall
    • SSH – 29 – IC
    • Imperial Walker – 18 IC
    • Hillbilly Walker – 4 IC
    • Super slow squat – 2 IC
    • Slerkin – 2 IC
    • Morrocan night club – 15 IC
    • Seal claps – 15 IC

    The Thang

    • Quick mosey to the stage
    • 7 to 1 burpees on the stage. PAX starts with 7 Burpees on the stage, runs down steps, do 5 to 35 Plankjacks at the bottom.
      • Burpees descending 7, 6, 5, 4, 3, 2, 1 (Total: 28 Burpees).
      • Plankjacks ascending 5, 10, 15, 20, 25, 30, 35 (Total: 140 Plankjacks).
    • Mosey to mt madoryama and follow each of these with a standard mosey down the hill unless stated otherwise. Announce next set as we finish it. Wait for everyone to finish each stage.
      • Bearcrawl to top
        • 10 dirkins OYO
      • Normal mosey to top
        • 20 inclines Delmarva Drydocks OYO
        • Crawlbear back down (a bearcrawl going backwards)
      • Dragon Crawl to top
        • 30 American Hammers OYO
      • 1 lap around the hills
      • Lt. Dans (squat, lunge lunge) 12 OYO
        • 40 SSHs OYO
      • Normal mosey to top
        • 50 Seal Jacks OYO
        • Crab crawl down with feet facing downhill
     
    Mosey back to parking lot for time.

    COT

    This week I’ve been reflecting on a very simple idea. Idols. I’m going to simplify it down because truly it really is simple.
     
    Think of the last time you flew off the handle and felt immense stress, anger, fear, hurt, rage, guilt, needed an escape, avoided reality.
     
    What did you go do?
     
    Whatever your answer is, that’s your idol. QIf you went to God in that emotional state GOOD for you. Because that’s freaking hard. Because anything else you run to can absolutely give you an escape and help you get your mind off what’s bothering you. BUT.. it’s not enough. Golf will never satisfy you deeply in that way, video games will never satisfy you, mindlessly browsing on your phone, mindfully browsing on your phone, alcohol, beating off, cheating, abusing, living in secrecy, overeating, etc. and most of all, doing good will not satisfy you because in Gods economy there’s no way to right your wrongs except to accept that he already did it for you. But that’s why he gives grace at any moment for anyone for any action for any number of occurrences. Today. Now.
     
    Run to Jesus. Test him. Try him out. See how he can hold onto your struggles and take them from you.
     
    Because otherwise, those other things that are your idols will come crashing down and you’ll fall along with them until you aimlessly hope in the next one.

    Moleskin

    The Count almost  spilled merlot. Or was it Rose? I’m not sure.

    News

    End of Iron Pax!

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      Dear Baby Jesus, We’ve Found a Hill

      QIC: Escobar

      Date: 09/25/2019

      PAX: WuzntMe, 9Volt (R), Gaylord, Mayhem (R), BMX, Bernie, Fastlane, ThreeSkin, John Doe, Toe Tag, Madoff, WreckedEm, Jazzy Jag

      AO: Hacksaw

      Conditions

      Crisp cool Fall weather of 57 degrees.  Probably coolest temp for Hacksaw to date.

      COP

      Moseyed via Greeway to parking lot next to the Collegedale Police Station.

      SSH x 30, WMH x 10, WMH x 10 again (per PAX request from IP participants), Forward Hang x 10, Teapots x 10

      The Thang

      Moseyed down Swinyar Drive to Four Corners Pl and took a right towards the hill.

      Arrived at the bottom of hill and created groups of 3 men.

      1st Round: Man 1 did Bernie up hill, while Man 2 did Carolina drydocks, and Man 3 did squats.  Once Man 1 reached near the top of hill, he called to Man 2 to start the Bernie.  Man 3 started Carolina drydocks, and Man 1 started squats.  When Man 2 reached top of hill, Man 3 started Bernie up hill, Man 2 did squats, and Man 1 did Carolina drydocks.

      Top of Hill: 3 minute core routine consisting 45 seconds each of leg lift, plank step through, alternating single leg V-ups, and hammers.  Moseyed back down hill.

      2nd Round:  Same format as 1st round.  Man 1 started with bunny hop up hill, while Man 2 did burpees, and Man 3 did Al Gore.  Rotate in same order once you reach near top of hill.

      Top of Hill Round 2: same core work as before but only 30 seconds each.  Moseyed down hill.

      3rd Round:  Same format again.  Man 1 did a bear crawl up hill, while Man 2 did reverse lunges, and Man 3 did merkins.  Again, rotate in same order once a man reached near the top of hill.

      Out of time so we moseyed back to parking lot.

      Note: starting and stopping points at bottom and top of hill were large drains on the edge of street.  Google maps measures them to be 300 feet apart.

      COT

      Story of lady my wife encountered on vacation that gave her money for our dinner one night.  Her words of “I don’t know why I’m doing this, I’m just listening to God.” Are we actively listening and willing to do what God tells us?

      Prayer requests from Threeskin (for Noah’s recovery from surgery) and Mayhem (silent request).

      Ended with short prayer.

      Moleskin

      The hill is a long mosey (about a half mile if you cross over Apison pike) from parking lot staring point.  Long trek but worth it to do occasionally.

      Several men used the abs work session to squeeze out some gas.  Flatulence so strong it would have cleared an office building.

      News

      Last week for IP.  Hacksaw will be conducting on Friday at the hands of John Doe on Q.

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        Iron Butt’s Achilles Recovery – The Huey 9/23/2019

        QIC: IronButt aka IB

        Date: 09/23/2019

        PAX: Couch Potato, Ducktales, GeekSquad, LugNut, MilkMan, RadioHead, RedTees, The Count (Respect Respect), U-Turn

        AO: The Huey

        Conditions

        Mid-Sixities, Perfect, breezy gloom until the skunkpew

        COP

        Forward Fold

        Walk Out to High Plank

        Downward Dog Arch Back and Hold IC 12X

        Walk Back Up

        12 SSH

        12 Merkins

        12 Jump Lunges

        The Thang

        ACHILLES’: CIRCLE OF PAIN GAIN & DRAIN

        RUN TO FIRST STOP

        A-Arms. IC 12Merkins; IC 12 Carolina DryDocks; LBabyArmCircles

        BROAD JUMP TO NEXT STOP

        C-Core. IC 12 LBCrunches; IC 12 Freddy Mercuries; IC 12 BigBoySitUps

        RUN TO NEXT STOP

        H-Head. IC 12 – Hold Low Plank; IC 12- Hold High Plank; IC 12 Low Planks

        LUNGES TO NEXT STOP

        I-Insight – 10-Count – OYO 10 Burpees

        HIGH STEPPING TO NEXT STOP

        L-Legs – IC 12 Mountain Climbers; IC 12 Leg Hikers from High Plank; IC 12 Jump Lunges

        RUN TO NEXT STOP

        L-Legs-Rinse and Repeat 

        E-IC 12 Mountain Climbers; IC 12 Leg Hikers from High Plank; IC 12 Jump Lunges

        S-END WITH EXTENSIONS TO RECOVER; IC 12 Windmills; IC 12 Supermans; IC 12 Right to Left ArmStretch and ViceVersa

        RUN LAP AROUND ACHILLES’ CIRCLE OF PAIN (INVITE HIGH IMPACT RUNNERS TO RUN LIKE THE WIND AND THEN HOLD PLANK UNTIL SLOWER RUNNERS ARRIVE.

        A-Arms. IC 24 Merkins; IC 24 Carolina DryDocks; IC 24 LIL BabyArmCircles

        RUN TO NEXT STOP

        C-Core. IC 24 LBCrunches; IC 24 Freddy Mercuries; IC 24 BigBoySitUps

        LUNGE TO NEXT STOP

        H-Head. IC 24 – Hold High Plank; IC 24 – Hold Low Plank; IC 24 High Planks

        LUNGES TO NEXT STOP

        I-Insight – 10-Count – OYO 10 Burpees

        HIGH STEPPING TO NEXT STOP

        L-Legs – IC 24 Mountain Climbers; IC 24 Leg Hikers from High Plank; IC 24 Jump Lunges

        RUN TO NEXT STOP

        L-SKIP for Times Sake

        E-SKIP for Times Sake

        S-IC 24 ForwardFold

        IC 24 American Hammers; IC 24 Big Boy Sit Ups; IC 24 Low Planks

        TIME

        CIRCLE UP!

        NO FNGs

        Count-a-Rama – 11

        Name-a-Rama

        COT

        It’s about Recovery. Recovery in life, habits, exercise and relationships. IronButt related story of 12 years ago having complete rupture of his right Achilles tendon and how his PT helped him recover so that he could hike the Grand Canyon Rim to Rim. IronButt then related to his own personal recovery in life from unhealthy habits and read an excerpt of His Christian testimony and the importance of a mindset TO recover with Christ but always being open to friends, family and counselors to help in that recovery. F3 is a BIG BIG Part of IronButt’s spiritual, emotional and physical recovery. 

        BALL OF MAN: GeekSquad prayed.

        Moleskin

        Ducktales provides the best mumble chatter. Good to have LugNut back after an ankle injury. Remember Hasbro who out sick. 4:15 The Count was seen rucking. What a beast of a man. We all think he is working off that little blue pill.

        News

        Will the Iron PAX ever be done?

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          Highbrow Burpees

          QIC: Fissure

          Date: 09/24/2019

          PAX: Whittler, Prosciutto, Burrito, Gusher, Geyser, Laces Out (Respect), Cottontail, Slater, She Shed

          AO: Smackdown

          Conditions

          Fall is around the corner.  You can feel it.

          COP

          Mosey from lot to football field
          SSH x 35 IC
          Windmills x 10 IC
          High Knees x 10 IC
          Low Knees x 10 IC
          SSH x 10 IC
          SLAUGHTER STARTER: 10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat

          The Thang(s)

          Mosey to the track
          The Burpee Mile
          10 burpees then a run lap, rinse and repeat three more times

          Walk to the nearest goalpost, line up facing opposing goalpost 
          DRP suicides
          Broad jump to first DRP (25 yards), 40 merkins, run back to start
          Bunny hop to second DRP (50 yards), 30 merkins, run back to start
          Bearcrawl to third DRP (75 yards), 20 merkins, run back to start
          Run to fourth DRP (100 yards), 10 merkins, run back
          Run to other goalpost (125ish yards), 10 burpees, run back, 10 burpees

          MOM

          Gas pumps x 20 IC
          Flutter kicks x 10 IC
          Heel touches x 20 IC
          LBCs x 20 IC
          High plank x 15 IC
          Low plank x 10 IC
          10 burpees (that makes 100 burpees on the day plus any that were done while waiting on the six)

          COT

          Launch week #3 for the esteemed Smackdown and we covered the third F.  Faith.  COT was kept short and sweet as we were all pretty tired.  

          Moleskin

          Midwife noises galore from Burrito.  He never quit, though!

          YHC was pretty motivated to see some merlot splashed but no such luck.

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            5×400 and Upper, Middle, Lower (UML) – Couch Potato VQ

            QIC: Couch Potato

            Date: 09/25/2019

            PAX: Freetime, Hasbro, Ducktales, U-Turn, Fissure

            AO: Huey

            Conditions

            Satisfactory…actually pretty nice, cool and clear

            COP

            2 x 400s at a conversational pace

            Stretching; 2x shoulder stretches, forward fold, surfer, pigeon

            400s and UML

            400 meters at 95%, 30x pushups, 30x situps, 30x squats

            400 meters at 95%, 20x wide arm PU, 60 seconds alternating spiderman plank variation, squat hold (chair pose)

            400 meters at 95%, 10 diam PU, sunshine-banana-superman rolls, rocket launchers

            400 meters at 95%, 10 dive bombers, 10x reverse burpee

            400 meters at 100%, buddy elevated PU, scorpion

            COT

            Quick discussion on Sebastian Junger’s book “Tribe”, and how we should appreciate having one, since most American men, AKA sad clowns, don’t. 

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              “Kicking” it with Moneyball

              QIC: Moneyball

              Date: 09/21/2019

              PAX: Ironbutt (Respectx2), Skitch, Sunburn (Respect), Ringwald, Stars, Nitro Circus, Uncle Fester, FNG – Outbreak, Threeskin, Pink Panther

              AO: Landfill

              Conditions

              A perfect pre-fall 60 degrees

              COP

              Quick disclaimer.
              Partner up. Don’t leave each other all morning. Push each other.
              Slow Mosey down the Hill. Hold plank till 6 is in.
              SSH x 30 IC
              Forward Fold – silent count. Down, Up.
              Slow Windmill Willie Mays Hays x 10 IC starting to your right. Exercise.
              Mosey up the Hill – first parking lot (partner)
              on your 6 – butterfly stretches x 10 IC recover
              Smurf Jacks x 10 IC
              Little baby arm circles x 10 IC
              Should taps x 10 per arm OYO, recover.
              Reverse little baby arm circles x 10 IC keep em up!
              Cherry Pickers x 10 IC
              Mosey to second parking lot

              SSH x 25 IC
              Toe Merkins x 10 OYO
              Stretch Kick x 10 each leg OYO
              Mosey to playground
              Merkins x 20 OYO

              Mosey to Pavilion
              LEG STRETCHES – 20 Ax Kicks OYO 
              Knees to Chest 5 each leg OYO
              *NEW* Kneeling “It’s Good” Stretch – Football players

              The Thang

              “Kickin’ it with MoneyBall”
              Kicking/Punching Demonstrations

              ROUND 1 
              50 Front Kicks – 25 x each leg (PADS BE POPPIN’)
              Partner 1 kicks, Partner 2 holds Al Gore while holding the kicking paddle
              Rd 1 Dora , 50 Merkins  & 50 Squats while running to soccer goal.

              ROUND 2

              50 punches – 25 x each arm 

              Rd 2 Dora, 50 LBC’s & 50 SSH’s while partner runs to soccer goal.

              ROUND 3 50 Round House Kicks – 25 each leg followed by Rd 1 Dora

              ROUND 4 50 Stretch Kicks (Ax) – 25 each leg followed by Rd 2 Dora

              ROUND 5 30 Sidekicks – 15 each leg followed by Rd 1 Dora

              90 second Plank to complete workout

               

              COT

              We partnered up in the beginning of the workout to symbolize as men we need other men in our lives, for accountability, fellowship, encouragement and affirmation.

              We are better together. Find a bro you can “Kick” it with!

              Today’s workout was all about getting the HIMS out of their comfort zone and to do something unfamiliar like kicking and punching targets. Payback for all the workouts when I felt awkward or not confident of my exercise form 🙂 

              Moleskin

              Q needed help during warm up – right calf injury still not recovered from Friday beat down at Hacksaw. SSH’s were killing him…..

              Lots of groaning as they were asked to kicked a little higher and use muscles and joints that don’t get used that much….

              Q observed that no ones knees are safe around these men, with the exception of Uncle Fester, his FNG – Outbreak & Pink Panther who were at least landing kicks above the waist! 😉

              News

              IronPax final week, 2 VQ’s this week, Stay Tuned and Show up!

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                Beast Ridge – Iron PAX – Week 4

                QIC: threeskin

                Date: 09/23/2019

                PAX: Carabiner, Early Bird, Fastlane, Home Alone, Jazzy Jag, Mayhem, Oiler, Peanuts, Sparky, Toucan

                AO: Beast Ridge

                Conditions

                So nice, lets work harder.

                COP

                SSH’s IC
                Little Baby Arm                 Circles IC
                SSH’s IC
                Willy Mays Hays IC
                SSH’s IC
                3rd Grade Exercises IC

                Mosey to Soccer Field

                The Thang

                IRON PAX WEEK 4

                3 Rounds:

                100 Merkins and/or Squats
                Coupon Carry 100 out/back

                100 Coupon Swings and/or Bonnie Blairs
                Coupon Carry 100 out/back

                100 Coupon Thrusters and/or Traveling Lunges
                Coupon Carry 100 out/back

                COT

                Push yourself: you probably won’t hurt yourself
                – Rise to the challenge
                – Breaking muscles down builds them back bigger
                – Get out of your comfort zone
                – Learn something new

                 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

                Out of breath…

                News

                IRON PAX last week:

                Tue: Hill City
                Wed: Lions Den
                Thur: Smackdown OTB
                Fri: Hacksaw
                Sat: The Battery

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