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Coke Party

QIC:  Abercrombie

Date: 11/19/2020

PAX: 9 Volt, Clothespin, Wuzntme, Schnitzel, Thin Mint, Deep Dish, Blackout

AO: The Battery

Conditions

Clear and crisp 29 degrees.

COP

Mosey with one 1.25L Coke bottle filled with pebbles in each hand around the dog park.

WMH in cadence (10)

Michael Phelps in cadence (10)

SSH in cadence (10)

The Thang

The below exercises are done with a 1.25L Coke bottle filled with pebbles in each hand unless specified otherwise.

Four count Merkins in cadence (without bottles)

Arm staggered Merkins single count (without bottles)

Spiderman sidekick Merkins – single count (without bottles)

Pike Push-up (butt up like triangle) – single count (without bottles)

Merkins with elbows in – single count (without bottles)

Flies lying on back – in cadence (do not bring the bottles together, keep tension on your chest

Peck flex – in cadence (arms to your side and bring across to flex the chest)

Alternating side planks raising the bottle – single count

Mosey a lap inside the flags with the bottles or do 25 Bonnie Blairs OYO

Side staddle hop – in cadence

Little baby arm circles both directions – in cadence

Shoulder press with fly in between – in cadence (do not lock your arms)

Seal claps – in cadence

Side shoulder raises – in cadence

Front shoulder raises – in cadence

Sphinx triceps extensions – single count

Triceps extensions while lying on back – in cadence (keep elbows isolated and bring bottle to ears)

Lat pull overs – in cadence

Both bottles to you side and pull them up to your forehead – in cadence

Kneel and do reverse flys – in cadence

Mosey somewhere or do 25 Bonnie Blairs OYO

Superman – in cadence

1 minute plank (without bottles)

30 seconds plank each side (without bottles)

Nolan Ryan (without bottles)

Dying cockroach making the bottle touch top of foot – in cadence

American hammers – in cadence

Ab Vigota – in cadence

Pickle pointer with weights on hips – in cadence

Bicep curls

Bulgarian Lunge – single count

Bonnie Blairs – 25 on your own

Squats – in cadence

Forearm curls on your six using knee’s as brace – in cadence

Stand bottles ups.  Burpee, jump over bottle and burpee (10X OYO)

COT

COT:  I have finished reading “Free to Lead” and ready to pass on to whomever would like to read it.   I found references to the 3rd F most valuable.  The third F does not refer to any particular religion or worldview.  It simply means that one has a concern outside of oneself (chapter 2).  The third F has nothing to do with religion and everything to do with love (chapter 4).  And then the reference to “I am Third” written by Gale Sayers was very valuable to me.  If we can model our life under the paradigm that God is first, friends and family are second and I am third, we are much more likely to find peace and success in life. 

I shared with the Pax how I many times struggle with being there for some of my friends that reach out to me with personal struggles.  Friendship is not always a convenient thing, it often takes work and is always worth the effort.

Philippians 2:1-11 ESV

Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this mind among yourselves.

Moleskin

It was much easier to hold on to the bottles without gloves

The “Free to Lead” book has been passed on to Blackout.

Deep Dish only knows how to count to five. For all higher numbers he just calls out “Five”.

News

9 Volt is on Q Saturday (The Battery).

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    Polarizations and Comparisons

    QIC:  Mr. Clean

    Date: 11/18/2020

    PAX: Friar Tuck (Respect), Hambone (Respect), Ponce de Leon (Respect), Snatch, U-Turn, Recycle, Blue, Nordic Track, Dundee

    AO: Detentions

    Conditions

    35 Degrees. Clear.

    COP

    SSH x30 IC
    Willie Mays Hays x20 IC
    Forward Fold OYO

    The Thang

    This was the AMRAP challenge stolen from Shortstop’s VQ workout for FiA yesterday. YHC changed a few things.
    AMRAP Challenge
    Pax paired up. One Pax ran a lap while another complete AMRAP exercises. Pax One returned, completed the same exercise while Pax Two ran a lap.
    Each card had 5 exercises. After the 5 exercises were complete, the Pax would choose another. Overall, we completed 10 laps worth of running.

    Card 1
    Super-Slow-Motion Merkins, Perfect Form Side Straddle Hops, Side-to-Side Skier Jumps, Half Jacks, and High Plank
    Card 2
    Lunges, Perfect Form Side Straddle Hops, Burpees, High Knees, and High Planks
    Card 3
    Baby Arm Circles, Low Plank, American Hammers, Half Jacks, and Supermans
    Card 4
    Power (tuck) Jumps, Zombie Walks (stationary), Perfect Merkins, Mummy Jacks, and Reverse Lunges

    COT

    I began this COT by acknowledging a post on social media in which a mother was asked by her 11 year old daughter “why is Biden pushing so hard for wearing masks to protect other people, yet he is so for abortion? Are unborn children not worth protecting?”

    Now this sounds very much like a politically charged statement from YHC, however, it was not that at all. It was actually not about Biden or Trump or politics or opinions,

    It was about perception and Faith. Children are so perceptive, aren’t they. This young lady drove home a point for me that: we are way too polarized in our country. Ironic and scary, the “United” States is extremely polarized.

    Just yesterday, I was teaching about world religions to my students, and they all recognized that the one definite thing a religion or faith practice will do for those practicing that faith is bring unity among them.

    I believe whole heartedly we must be convicted and stand for what is right and what we believe in and have the courage to fight for our convictions.

    The question, however, comes from where our convictions lie. Why? In this current state of polarization, where are peoples’ faiths resting. Sure seems like people have allowed their faith to rest in the hands of man or even in the hands of an idol, say, I don’t know….political leaders.

    Funny thing about that, people disappoint. People sin. People fall short of expectations. God NEVER does.

    So, as you read the passage from Isaiah, notice the edge of sarcasm in there. All this beautifully written text simply saying, “wake up morons, nothing compares to the glory of God”, AND the things YOU (man) set up to try and compare are simply man made objects.

    Guess what, those things made by the hands of man fall on the burden of man. They cannot sustain without constant care from man.
    On the other hand, MAN CANNOT SUSTAIN WITHOUT GOD. NOTHING COMPARES TO HIS POWER, GLORY, LOVE, and GRACE.

    11 He tends his flock like a shepherd: He gathers the lambs in his arms and carries them close to his heart; he gently leads those that have young.

    12 Who has measured the waters in the hollow of his hand, or with the breadth of his hand marked off the heavens? Who has held the dust of the earth in a basket, or weighed the mountains on the scales and the hills in a balance?
    13 Who can fathom the Spirit of the Lord, or instruct the Lord as his counselor?
    14 Whom did the Lord consult to enlighten him, and who taught him the right way? Who was it that taught him knowledge, or showed him the path of understanding?

    15 Surely the nations are like a drop in a bucket; they are regarded as dust on the scales; he weighs the islands as though they were fine dust.
    16 Lebanon is not sufficient for altar fires, nor its animals enough for burnt offerings.
    17 Before him all the nations are as nothing; they are regarded by him as worthless and less than nothing.

    18 With whom, then, will you compare God? To what image will you liken him?
    19 As for an idol, a metalworker casts it, and a goldsmith overlays it with gold and fashions silver chains for it.
    20 A person too poor to present such an offering selects wood that will not rot; they look for a skilled worker to set up an idol that will not topple.

    21 Do you not know? Have you not heard? Has it not been told you from the beginning? Have you not understood since the earth was founded?
    22 He sits enthroned above the circle of the earth, and its people are like grasshoppers. He stretches out the heavens like a canopy, and spreads them out like a tent to live in.
    23 He brings princes to naught and reduces the rulers of this world to nothing.
    24 No sooner are they planted, no sooner are they sown, no sooner do they take root in the ground, than he blows on them and they wither, and a whirlwind sweeps them away like chaff.

    25 “To whom will you compare me? Or who is my equal?” says the Holy One.
    26 Lift up your eyes and look to the heavens: Who created all these? He who brings out the starry host one by one and calls forth each of them by name. Because of his great power and mighty strength, not one of them is missing.

    27 Why do you complain, Jacob? Why do you say, Israel, “My way is hidden from the Lord; my cause is disregarded by my God”?
    28 Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom.
    29 He gives strength to the weary and increases the power of the weak.
    30 Even youths grow tired and weary, and young men stumble and fall;
    31 but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

    Moleskin

    [The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]

    News

    [Fill in News, Upcoming Q’s, Events, etc.]

    Recent Backblasts

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      Murder Gorilla Bunny Humpers w/ Curled up Wonder Bra Extensions Battery 2 Year!!!

      QIC:  Clothespin

      Date: 11/14/2020

      PAX: RugDr, Sidewinder, schnitzel, Deep Dish, Mayhem, John Doe, Tinkerbell, 9Volt, Mrs Baker, Dundee, Nordic Track, Abercrombie, Coldplay, Bubbles, Slim Shady, WuzntMe

      AO: The Battery

      Conditions

      Cool Clear perfect…..

      COP

      Mosey around Greenway to Parking Area
      Third Grade Exercise 15 in cadence
      SSH 20 in cadence
      Willy Mayse Hayse 14 in cadence
      SSH 15 in cadence
      Little baby Arm circles forward (thumb up) 15 in cadence
      SSH 20 in cadence
      Little baby Arm circles reverse (thumb down) 15 in cadence
      Cherry Pickers 15 in cadence
      Moroccan Night Club
      Seal claps 10 in cadence

      The Thang

      Murder Gorilla Bunny Humpers….
      Block HILL

      Mosey to the top of the hill from parking lot
      Get a coupon and circle up!
      25 Curls
      25 Squats
      25 Deadlifts
      25 Bent Over Rows

      Line up on sidewalk and bear crawl Block pull-through to the crest of the hill
      Rifle Carry Coupon to the base of the hill

      Murder Gorilla Bunny humpers with curled up wonder bra extensions back to the top! (Done as 3 Murder Bunnies 5 Gorilla Humpers with 2 curled up wonder bra extensions) (Curled up wonder bra extensions- start with block on the ground, lift block to waist and curl it to 90 degrees, stretch block straight out then back to your body, straight up with a triceps extension at the top and the back to the ground)

      Leave Coupons at the top of the hill
      mosey down to bleachers
      11s with dips and decline merkins

      5 poles
      SSH IC Slow Side Shuffle
      TO Pavilion for 1 minute plank Mary.
      Back to flags for COT

      COT

      Seeing all the guys out fires me up!! It was awesome to see Rug Dr. and Sidewinder back out with us. Now is the time to stand up and be men. Ephesians talks about putting on the full armor of God. We need to do that and let things that don’t mean anything pass us by.

      Moleskin

      This is going to take forever… -Coldplay- As I was explaining the hill workout.
      The Murder Gorilla Bunny Humper with Curled up Wonder Bra Extensions sucked!!!
      There were a few things I had planned that we didn’t get to do I will use them some other time.

      News

      Thanksgiving convergence, Pray for ELChapo

      Recent Backblasts

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        Socially Distant Anvil

        QIC:  Fissure

        Date: 11/16/2020

        PAX: 

        AO: Anvil

        Conditions

        Crisp. Low 40s and clear

        COP

        Light stretching

        The Thang

        Run all over the Central High and Middle School campus stopping every quarter mile or so for squats and lunges. It was a real banger.

        COT

        Moment of silence for all my homies.

        Moleskin

        Anvil has seen light attendance since iron pax ended and the temps have dipped a bit. Threeskin, Anvil aoq and only other regular, is out of town enjoying some R&R. Perhaps we should turn to lists?

        On the bright side there is zero chance I contracted Covid today

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          12 days of Christmas at the Lions Den

          QIC:  Back Pew

          Date: 11/16/2020

          PAX: Backfire, Omaha, Money Ball, Rodeo, Goose, Red Tees

          AO: Lion’s Den

          Conditions

          41 degrees, clear.

          COP

          • SSH
          • Forward Fold
          • Calisthenics around the track

          The Thang

          12 Days of Christmas … With blocks

          Some of the exercises have a modification

          • 1 Box Jump up Steps
            • “What’s an astronaut’s favorite part of a computer? The space bar.”
          • 2 Man Makers 

          Ecclesiastes 12:13 “…Fear God, and keep his commandments: for this is the whole duty of man.”

          • 3 Decline Merkins

          “Why can’t a nose be 12 inches long? Because then it would be a foot.”

          • 4 Bonnie Blairs

          “What do you call cheese that isn’t yours? Nacho cheese.”

          • 5 up downs

          – Work hard, stay focused and surround yourself with good people.

          – My hardest job is to convince the people of Nebraska that 10-1 is not a losing season. Tom Osborne

          • 6 Curls
          • “I’m so good at sleeping, I can do it with my eyes closed!”
          • 7 Monkey Humpers
          • “I used to hate facial hair…but then it grew on me.”
          • 8 Big Boy Situps
            • “I ordered a chicken and an egg online. I’ll let you know.
          • 9 “9 Count” Bench Press
          • 10 Squat Jumps

          “How many tickles does it take to make an octopus laugh? Ten tickles.”

          • 11 Lap on the track
          • 12 Squat Thrusts

          COT

          [Insert any wisdom you’d like to share]

          “Thanksgiving is one of my favorite days of the year because it reminds us to give thanks and to count our blessings. Suddenly, so many things become so little when we realize how blessed and lucky we are.” 

          Isaiah 9:6

          For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.

          Many factors, including unrealistic expectations, financial pressures, and excessive commitments can cause stress and anxiety at holiday time. While the holidays don’t necessarily exacerbate mental health conditions specifically, they do have the tendency to create more stress. It is the resulting stress that can then trigger or exacerbate mental health conditions such as depression or anxiety.

          1. Enjoy the holiday season. 
          2. Reach out to someone if you need too. 

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            Keep Running


            QIC: Xena

            Date: 10/30/2020

            PAX: Backfire, Backpew, U-turn, Burrito, Money Ball

            AO: Lions Den

            Conditions

            Cold and dry, nice clear sky.

            COP

            Side Straddle Hop x20 IC

            Forward Fold OYO

            Slow tempo merkins IC x10

            shoulder taps IC x16

            slow tempo squats IC x15

            IC x15 Big & x15 small circles, Moroccan Night clubs (Complain +15) Shoulder Blasters (HOLD) Repeat?

            The Thang

            Count 1-4, those are the groups for Jailbreak

            Mosey Long Stretch, Jailbreak Short Stretch

            50 Squats, al gore till six

            50 push ups, hold plank until six

            25 Burpees, plank until six

            50 Sit ups, plank until six

            40 Lunges, push ups until six

            Coupon (Rifle Carry until six)

            40 Curls

            40 Squats

            10-15 Man-makers

            Circle up and Mary until time….

            COT

            Life has good moments and lessons, lets enjoy those good moments.

            But also remember to embrace the challenges and tough times as the lessons that shape us and make us better.

            In the moment its hard but seek comfort in the knowledge that this too will pass and you will come out stronger, better and/or wiser.

            Moleskin

            Always a pleasure to be at Lions Den. It was a cozy group and the PAX opened up about current struggles and also great news. 

            News

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            On the Move

            QIC: Xena

            Date: 10/20/2020

            PAX: Lightbright, Skitch, Deerjack, Sunshine, Cupid, Whiteglove, Pinkpanther (Respect), Hansen (Respect), Uncle Fester, Goose, Ringwald, Cpt. Wafer, Friendzone, Schwartz, Cowbell, Backpew, BlindsideAO: Hill City

            Conditions

            Nice and cool great for a on the move beatdown.

            COP

            Side Straddle Hop x20 IC

            Forward Fold OYO

            Slow tempo merkins IC x10

            shoulder taps IC x16

            slow tempo squats IC x15

            IC x15 Big & x15 small circles, Moroccan Night clubs (Complain +15) Shoulder Blasters (HOLD) Repeat?

            The Thang

            Mosey to end of bridge. Upon Arrival exercise, mosey to next pole exercise

            Next light post..

            50 Squats, al gore till six

            50 push ups, hold plank until six

            25 Burpees, plank until six

            50 Sit ups, plank until six

            40 Lunges, push ups until six

            Repeat until end of bridge

            Mosey to rocks and pick one

            30 Curls

            35 Squats

            Jailbreak to light both ways

            50 Push ups, Plank until six

            Circle up and Mary until time….

            COT

            Every morning we wake up and make the effort to get up and come out to work out with our bothers in the gloom.

            There is always the temptation to snooze that alarm and enjoy sleeping in.

            Getting dressed, driving to the AO thats the easy part. The hard part is that second when the alarm sounds and you make the choice to get up or sleep in.

            And most of life’s choices are like that, the hardest part is making the right choice in that fraction of a second that dictates the rest of the part.

            Lets keep that in mind and be conscious of that split second that can define the day, month, year, or life.

            Moleskin

            Great group of PAX, made an effort to give a good beatdown and keep us on the move. All of us were drenched in sweat by the end hope the PAX enjoyed it.

            News

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            DNF Finishes at Shot-House


            QIC:  DNF

            Date: 11/13/20

            PAX: Cleaver, Snatch, Milkman, Blue, Sherlock, Lyft

            AO: Shot-House

            Conditions

            Perfect 48 degrees with zero precipitation

            COP

            SSH x20 IC

            WMH X10 IC

            SSH x20 IC

            Forward Fold x8 IC

            High Knees (until recover)

            Little Baby Arm Circles x10 IC

            Reverse Little Baby Arm Circles x10 IC

            Overhead Press x10 IC

            Mosey to tennis courts

            The Thang

            4 Stations – RiNsE and RePeAt

            The outer 4 corners of two combined tennis courts were used to establish the stations. 4 exercises were accomplished at each. Mode of transportation between each was constant throughout the beatdown.

            STATION I (lower body)

            Jump Squats x 20 OYO

            Monkey Humpers x40 OYO

            Bonnie Blairs x20 OYO

            Mountain Climbers x40 OYO

            Mode of transportation to next corner = 10 broad jumps, followed by bear crawl

            STATION II (core)

            6 inches (until recover)

            Twisted Scissors x25 IC

            Heel Touches x25 IC

            LBC’s x40 OYO

            Mode of transportation to next corner = 10 broad jumps, followed by bear crawl

            STATION III (upper body)

            Merkins x30 OYO

            Wide Merkins x20 OYO

            Diamond Merkins x10 OYO

            Burpees x5 OYO

            Mode of transportation to next corner = 10 broad jumps, followed by bear crawl

            STATION IV (pick your poison)

            Q called on different PAX to choose the 4 exercises at this station

            Mode of transportation to next corner = 10 broad jumps, followed by bear crawl

            *RiNsE and RePeAt*

            COT

            Opportunities. Receive them and Extend them. There is always more light in the world when we are looking for it. From taking on a Q at a new location to EH’ing an FNG… we are all constantly on either the receiving or the giving end of an opportunity… as long as we stay in the game… as long as we remain open and optimistic toward opportunity. In finance, there are huge opportunities to invest in stocks, in real estate there are an abundance of opportunities, in business new things are happening and opportunities are everywhere. Even during, and especially during, times like these of uncertainty. Opportunities are powerful because they connect people, and motivated people make things happen. Stay aware, and stay ready!

            Moleskin

            6 inches successfully, once again, was an exercise that created hilarious conversation among the PAX. Somehow all AO’s fire the good jokes once this one starts. All PAX this morning had at least one comment, yet Blue and Snatch were most memorable.

            News

            Battery Anniversary tomorrow morning

            Beer-Run tomorrow

            Keep a close eye on the Prayer Request channel. Many of our brothers need us right now

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              Climbing the LADDIR, No E needed

              QIC:  Blackout

              Date: 11/13/2020

              PAX: Coldplay, Threeskin, Sidekick, Woodrider, Crawdaddy, Shawshank, Get Smart, Rendezvous, Cavity Search, Noid

              AO: Parliament

              Conditions

              Very foggy, high 40s to low 50s. A little chilly to start but warmed up quickly. Perfect weather for judging.

              COP

              Mosey to parking lot behind track

              • Forward Fold x10
              • Willie Mayes Hayes x10
              • SSH x15
              • Arm Circles x10
              • Reverse Arm Circles x10
              • Seal Claps x10
              • SSH x20
              • 5 Burpees OYO

              Mosey to track/bleacher area

              The Thang

              Performed a LADDE(I)R exercise routine:

              • Lunges x25
              • American Hammers x25
              • Dips x25
              • Decline Merkins x25
              • E(I)mperial Walkers x25
              • Ranger Merkins x25
              • Indian Run one lap (two lines)
              • Lunges x20
              • American Hammers x20
              • Dips x20
              • Decline Merkins x20
              • E(I)mperial Walkers x20
              • Ranger Merkins x20
              • Reverse Indian Run one lap (two lines) First member of line drops and does two burpees and then catches up to six in line
              • Lunges x15
              • American Hammers x15
              • Dips x15
              • Decline Merkins x15
              • E(I)mperial Walkers x15
              • Ranger Merkins x15
              • Indian Run one lap (two lines) Instead of running to front; we did karaoke to front of line.
              • Lunges x10
              • American Hammers x10
              • Dips x10
              • Decline Merkins x10
              • E(I)mperial Walkers x10
              • Ranger Merkins x10
              • Indian Run one lap (two lines)
              • Lunges x5
              • American Hammers x5
              • Dips x5
              • Decline Merkins x5
              • E(I)mperial Walkers x5
              • Ranger Merkins x5

              CIRCLE OF MARY – to finish until time

              • Flutter Kicks x20 in cadence (Coldplay)
              • Crunchie Frogs x20 OYO (Woodrider)
              • Big Boy Sit ups x10 OYO (Shawshank)

              COT

              Spoke briefly about the LADDER workout method, or in this case LADDIR, and how it can relate in our life to building good habits. Once you decide to build a good habit, it’s always harder at first (hence the 25 reps on the first round). Once we do that habit for a specific period of time, it gets a little easier mentally (5 reps on the last round). We can utilize this method in thinking about our spiritual, emotional, physical, etc. habit building. If we start strong and understand mentally that it gets easier as it goes along, we can stay in the correct mindset to build those good habits.

              Moleskin

              PAX let me know parking lot is not near as FLAT as the other AO in the area: Hacksaw. Could get injuries from uneven potholes.

              Music was way too loud without a real speaker, had to yell to hear and constantly keep turning it down during the workout.

              The word ladder can be spelled with an I instead, I guess. Couldn’t find a good E exercise to throw in.

              Chimp calluses were filed to perfection this morning. Hard choice between that and wet grass but we chose to file.

              News

              Anniversary workout at The Battery tomorrow AM (7-8). Followed by Beer Run festivities all day long in Riceville, TN.

              Third F with Chubby’s continuing throughout December and will switch to one Tuesday a week in January.

              Habitat for Humanity project coming up in January, limited spots so reach out if you’re interested in helping with that.

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                Open this yesterday.

                QIC:  threeskin

                Date: 11/12/2020

                PAX: Deep Dish, 9 Volt, Clothespin, Mrs Baker, Tinkerbell, Rotorhead, Thin Mint

                AO: The Battery

                Conditions

                Wow, is this November?

                COP

                threeskin special

                The Thang

                [Comments]
                EMOM 11’s

                All kinds of squats: EMOM for at least 12 sets

                Burpees and Curls: 11s does that add up to 11 sets?

                Yep, it was that basic. Hopefully it was that effective.

                COT

                Prepare your successor, don’t dwell on things you wish you would have done. Spend as much time helping someone and you do taking your next step.

                Moleskin

                Not much convo… It was either the music or the beatdown.

                Thanks to Clothespin for keeping time.

                News

                4 year Anny!!! Beer Run!

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