Monthly Archive September 2019

Where’s the pond?

Big numbers out after the long weekend (18 Bagpipe, 27 Swift), and all 2.0s now in school. Sweaty but great morning…

The THANG

Disclaimer given (quickly so Frehley’s wouldn’t grumble more than normal). Mosey into the parking lot darkness – butt kicks, high knees, side shuffle along the way.

Circled up for Mountain Climbers, Peter Parkers, Merkins, LBCs (more on that later), Imperial Squat Walkers, and Slovakian Nut Stretchers (more on some of those later too).

Partners: Mosey down to another lot. 10 Ab/Leg Throws & 10 Partner Plank Derkins (x3)

Pond, Partners again: Bear Crawl to top of hill, 10 Jump Squats, back down & around – partners go opposite directions – and then 10 Hand Slap Merkins upon convergence (x2 rounds, plus extra climbing of hill for “fast guys”). Plank & Mary.

Headed out to road toward Sara’s YMCA – “All you’ve got” to stop sign, followed by more Plank & Mary.

Down to wooded exercise path – head in and do 5-10 pull-ups then 5-10 Sister Mary Catherine’s, make way out to Lock Ness for Mary.

Head back toward home. Nice work.

MOLESKIN

Even as a former Bagpipe site-Q, and workout Q many many times, I still map out a Weinke the night before. Goal is always to try to really keep everyone together, and also keep moving – legs, arms/chest, etc. “Bootcamp” doesn’t have a specific definition but to me we should burn our lungs at some point, and also burn various muscle groups at other points. And weaving in “partners” is always a goal as well. I also write up and keep the Weinke on me for each Q, although I almost never need to look at it once it’s created & reviewed early before the workout.

Good effort out there by all. Some are coming back from injury & inactivity. Others are just getting going with F3, and other veterans keep posting & pushing. Cooter on the bike is such a positive presence, and continues to inspire (unknowingly). Strawberry & Heartbreaker actually at the same workout again, both sweating hard. Great that Heartbreaker is back as a regular after a long IR – missed you bro! Toward the end of the workout Strawberry reminded me “only 4 minutes to go” – come on man, trust me!! 🙂 #NotFirstRodeo. Snuka defies age, and flies around like his namesake Jimmy Superfly Snuka. We can now set our watches by Swine Flu – what a transformation that keeps going. And talk about setting watches to a newer Pax, how about Circuit City, another Wisconsin born/bred F3 Brotha – keep posting, you’ll be on Q sooner than you know! Kirby- hope you are okay man (when we were circled up for Mountain Climbers Kirby quickly was flipped on his back, either hurt, tight, or confused. He recovered nicely!) Kelly, awesome to see you and just keep posting. You are an effort Beast & will progress like crazy. Happy 1 week anniversary – you’ll be on Q before you know it! Frehley’s- seems like your shoulder is a little better, great to see, and hope you & family are okay. Market Timer, great to see you & nice push up that hill. War Eagle thanks for looking out for others, like you always do, and yes my “Imperial Squat Walkers” were more like “Hillbilly Squats”. Cobbler, you snuck in just in time and worked hard as always – nice. Awesome to have Brisket & Morning After back with Bagpipe, where they belong (after a brief “running phase” 🙂 )Mic Check always helps set the pace & pushes himself too, helping everyone stretch. Mighty Mite was the only guy who actually knew the pond I was looking for was right next to us – all these years of Bagpipe/etc and that pond is always a bit of a hidden mystery! Wingman it was great to partner with you – you do so much behind the scenes for SOB, are always watching the bigger picture, and I/we look forward to getting more insight from you on how we can make SOB even better going forward.

Great to see 45 SOBs out there this morning (18 Bagpipe, 27 Swift) all coming off of the long weekend. Many grumbled about sub-optimal consumption over the holiday, and were eager to get back after it today. Many also posted the massive Union County convergence/launch, all feeling the energy from being part of something “bigger”, and perhaps being reminded of the power of engaged, excited Pax. Maybe a good point in time to make sure not to take SOB for granted – good solid numbers on a consistent basis, but perhaps an opportunity to “step up” as an F3 brother to current & new Pax.

ANNOUNCEMENTS

“Hope Challenge” (Paper Jam)- please do share stories with each other of hope, redemption, progress, etc- never know who needed to hear it.

Holiday party is November 22 (NOT the 15th 🙂 )

Q’s needed for Brave (One Niner) & Bagpipe (Cooter2)

Thanks Bratwurst for COT takeout

SWIFT – 27 (if needed)

Haggis, Bunker, One Niner, Fire Hazard, Prohibition, Mario, Tuck, Paper Jam, Rock Thrill, Frasier, Gruden, Fletch, Tiger Rag, Doe-See-Doe, Thin Mint, Wolverine, Polly, Gold Digger, Brexit, Bratwurst, Madame T, Atlas, Woodson, Gumbo, Meatloaf, Wild Turkey, Bas Boot

Do you want that in the can?

No I’ll have it right here.

PAX list: Gummy, Runstopper, Sardine, Hannibal, Semi Gloss, Buc-ee’s (FNG), One Eye, Marvel, McGee, Puddin’ Pop, Spackler, Thunder Road, Motorboat, Homer, Marge

14 men gathered on the plush Latin tailgate lots this morning for the weekly edition of Hawk’s/Hawks’/Hawks Nest. It could’ve been 16, it’s hard to tell in COP when the Fast Twitch guys mix in and people start leaving. Since we’re here, does the 4 minutes they save by leaving early really matter? It hurts my feelings, and I can’t imagine they don’t have 4 minutes somewhere else between COP and getting to work to make up that time. I picture Deep Dish running into the bank (whichever one it is) tower afraid he’s going to miss the first few minutes of the work day, slowing down his plot to bring down the economy again. On the other end of that spectrum, Alf and Haze have plenty of time to hang around and talk about how bad the hills of FT were, how disappointing the Gamecocks are (again), and strategies to look taller.

Anyway, we had an FNG among us (welcome to Buc-ee’s – thusly named by Ductwork after the convenience store chain in his home state of Texas), so after a thorough disclaimer, we got after it. Based on the immediate feedback, it must’ve been evident that I showed up with only a loose weinke (spend some time over there on the hill, jump up the Q*bert stairs if I can find them, partner work at the track, etc.), but I think it turned out ok. The chatter didn’t stop, but I consider it a sign of respect. We tease the ones we love. We even had an opportunity to heckle the Fast Twitch foursome on the track for a while which is always nice. I picked a good week to not be at Fast Twitch.

Whose on Q? Whats on 2nd? And, “I don’t know,” said Smokey! “Today is the 3rd?”

So, Funky had sent me a text last week reminding me that I had the Q today at Skunk, but we were out of town and I didn’t think much about it. Since yesterday was Labor Day, I definitely didn’t think about it. Luckily, the little thought I had had paid off. It was a “Smoker.”

Disclaimer: I do need to apologize to the PAX as I was ticked about the Vols loosing when they were favored to crush a no name team by 26 points.

  • 20 x SSH
  • 20 x EW
  • 10 x Good Morning Nashvilles
  • 1 lap around the gravel track

Partner up for partner work:

  • 100 cumulative merkins
  • 126 cumulative swings
  • 126 cumulative curls
  • 126 cumulative tricep extensions

Stay in partners for catch me if you can to front of CPC with a 10 merkin chaser. Line up in parking places for for suicides facing the road. At base line do called exercise every time you come back to it

  • 10 LBCs
  • 10 Thrusters
  • 5 Burpees

Catch me if you can in partners back to launch for some Marry.

Moleskin: This past week I was at Windy Gap with some of the PAX that head locked me. It was my seventh year anniversary with F3. It is amazing what an invitation to be a part of F3 has done for me and community. I have to thank Header, Dolphin, Bananas, and Bush. That community has helped me to fight through some hard times and celebrate some great times. Speaking of hard times (selfishly for me), we sent off Shmedium to a new role in Houston this morning. I am going to miss that guy. Gentlemen, never underestimate the influence we have on each other!

Lost w/ No Legs



8 PAX remembered it was Tuesday and showed up at #F3Thrive to get LOST together.

The Warmup

Started by the cars.

  1. Potato Pickers X 8
  2. Hurdler Stretch X 4
  3. Merckens X 16
  4. Sidestraddle Hops X 42

The Thang

  1. Run a lap around volleyball courts outer fence to the picnic tables.
  2. At the picnic tables under the canopy, we found a chalk board with this list:
    1. 4 Bomb Jacks
    2. 8 Twerkins
    3. 15 Speed Skaters
    4. 16 Derkins
    5. 23 Dips
    6. 42 Stepups (21 each leg)
  3. Run a lap around big parking lot. 42 LBCs at far end. Return to tables.
  4. To the music of ” Lovely Day” by Bill Wathers > https://www.youtube.com/watch?v=bEeaS6fuUoA:
    1. Speed Skaters during verses
      Bomb Jacks on every “Lovely Day”
  5. By tables, partner work, groups of 2, alternating when partner finishes the lap:
    1. Run a lap
    2. Dying Cockroaches till your group’s total reaches 200.
  6. Jack Webb … 1 merkin … 4 air presses
  7. Mary
    1. Dollies
    2. Boxcutters
    3. Freddy Mercuries
    4. LBCs
    5. 1 Low Slow Squat
  8. El fin.

Moleskine

Bernanke was telling us how good his legs were feeling, so we ran a balanced workout for him. We understand it can be tough getting old … I mean, getting respect.

The dance moves during the speed skaters were impressive. So much rhythm and vibe, groove and jive. Such lightness on the toes.

Of course, the inspiration from the numbers comes from one of the best TV shows of all time.

If you’d like some more inspiration for workout songs or for eating, check out the “Halo” circled over this blog post >>> “These 15 Songs Have The Most Repetitive Lyrics Of All Time All Time All Time All Time” http://www.vh1.com/news/23764/the-15-most-repetitive-songs-of-all-time/

El fin.

Announcements:

  1. Ask Woody how to donate platelets.
  2. Special thanks to all the F3 Gents who stepped into the gap with me and outfitted a foster dude with tools for a future auto mechanic career.#HandsAndFeet
  3. Lots of Speed for Need races coming up.



Campus Police

Warm-up:  Ran to the Credit Union parking lot at the Little Ave/McMahan corner where we did 15 each of Side Straddle Hop, Imperial Walker, Low Slow Squats, and Mountain Climber.

Thang:  From there we crossed McMahan to the rock piles and with a lifting rock each did three sets of 20 each of Curls, Triceps, and Squat Thrusts. 

Next we ran to the Charlotte Catholic parking deck where were stopped by the Campus Police.  If not for the professional defusing skills of Mermaid, all eleven of us could have been thrown in the back of the school’s John Deere paddy wagon by the two campus police officers.  No longer handcuffed by the police, we ran the length of the deck up the first floor to third floor parking ramp, stopping in the middle for 20 Merkins, and at the top for 20 LBCs, then back down to the start of the long ramp on the second floor to the deck top, starting first with 20 Squats, then another 20 Merkins in the center, and another 20 LBCs at the top.  From there we ran back to the entry of the front stairs and did 20 Squats.  Descending the stairs, we repeated this routine three times. 

At completion, we descended the stairs and assembled at the east end of the football field in the circle with masonry walls/benches and did 20 Step-Ups and 20 Dips.  Followed by a run to the left/south center of the fencing along the football field for 20 Toe Touches (Mary’s) to the fence, then ran around the field to the opposite side for 10 Burpees in the parking lot, and then completed a circle of the field back at the walls/benches for 10 Step-Ups and 10 Dips.  Due to the delay caused by our detainment by the Campus police, we headed back to our starting point, closing out with a 30 second Plank.

Only announcement that I can recall was the location of the Labor Day (today’s) combined session.  Special thanks again to Mermaid for keeping our criminal records clean.     

F3 Waxhaw Launchvergence! 202 Pax

202 #HIM converged on Waxhaw today to officially launch F3 Waxhaw.  We were able to include all 3 F’s into today’s event and appreciate all that were in attendance.  Reiterating what Goodfella said this morning during COT, wanted to share with all to see what can happen when you join a group of men with a mission to Plant, Grow, and serve small workout groups for men for the invigoration of male community.  In looking at how F3 Waxhaw came about here is some background:

Plant:

  • Original site – Commitment started by Ice9 and Snowflake
  • Thin Mint with the idea over a beer (just 1) to “Launch!”

Grow:

  • Next site – Dromedary added by Bratwurst and Bananas
  • Sites grew from 1 to 2, to 6 and now we have 12+ sites / week

Serve:

  • F3 Waxhaw has always found a way to serve and give back to community such as
  • Debbie’s House Project, Monroe Men’s Shelter, Cuthbertson MS Career Day, Sandbox Events, Downtown Waxhaw (“Angels”), Waxhaw Elementary Cleanup, Christ Closet, 2 Pax & truck

Thank You:

  • Thanks to Transporter & Doc Mcstuffins for initial leadership and creating the blue print
  • F3 Waxhaw Leadership Board
    • Bottlecap – energy, activity, passion to serve
    • Mad Dog – consistent strong leadership among the pax, quiet strength
    • Posse – weasel shaking and Q School Leadership
    • Goodfella – vision, leadership, and consistent motivation to keep pax going
    • Zinfandel – relentless COMZ, recruitment, social media presence
  • Thin Mint & SOB Board – ability to help get us band of misfits on our feet and endless support
  • Waxhaw Pax – all that contributed to make this a successful event and awesome kickoff
  • Everyone that came out here today and supported this launch

And now that we have covered the official report from Goodfella.  This is Foundation’s report on F3 Waxhaw Launchvergence.  Before going into today’s overview, I think this group we have here has grown to be a strong pax due ability to get after in the morning with 1st F opportunity, find ways to bond both as a group via various jabs taken/given on GroupMe, and through ability to collaborate and support the community in multiple 3rd F opportunities.  As it was said on a recent podcast the biggest thing to remember is  “Don’t forget to out at 5:30 in the morning and be a complete idiot.  Act like a child.  Fart and burp and make fun of the Q and just let loose before you go home and gotta be a grown up.”  So with that said, in typical F3 Waxhaw fashion meow is today’s backblast. 

Some how I was the only guy that would agree to have 5 guys send them pictures of their weinkes and agree to give a full review/report.  So here it goes:

  • Bottlecap: Weinke was sent via text.  Initial message was short, but in subsequent text it grew into form
  • Deadwood:  Sent via screenshot the night before and appeared to be long, but day of it he must have been in the pool as we experienced a little shrinkage.  “I was in the pool!”
  • Dasher: Very short and to the point.  In looking at it closer, it appears to provide much discomfort
  • Goodfella: (Insert short joke here), but did seem to cover a good amount of ground
  • Hollywood: Is known to be fast, but believe someone has stage fright and still wont show their weinke.  I will just have to fill in based on what I suspect it looks like.

Pre 7:00 AM Report

  • Parking Lot Attendants at work arrived prior to 6:00 am to direct traffic. 
    • Ackbar would be proud of Wedding Singer for using his son’s Star Wars Light Saber as signal.
    • In typical SOB region fashion – Escobar pulls in to lot and tosses keys to Parking attendant and says be sure keep car up front.  Sorry sir this is Union County we park ourselves.
  • 2nd F area being setup with breakfast spread / plenty of coffee
    • Smart move by the F3 Board to have Recalc (respect) manning the area and ensuring no whipper snappers parking too close to coffeteria area
  • 3 Trucks lined up for donation collection – Big thank you to all that donated and Christ Closet for allowing us to provide support.
    • Will be sure to include update in later backblasts on how much we collectively were able to give
  • Speed for Need training taking place in lower lot
  • Multiple pre-run groups happening
    • Unconfirmed count for Pax needing Rudy’s  Mr. Pinch First Nation Toilet services prior to start
  • Zinfandel has quick costume change and comes out doing his best impersonation of Ringo Starr or would you say George Carling as Mr. Conductor for today’s launch.  This is not what I think your parents were thinking when they said you should be an Engineer!
  • Don’t look now but here comes the Biker Gang from Ft Mill rolling in.  – Oh “biker” ….I’m an idiot
  • Shake & Bake (Darius Rucker) to sing National Anthem  never mind mic check failed

Warmup:

Short mosey to lower lot and circle up.  As always in Waxhaw we are very safe so thank you Bottlecap for wrapping up your DCCS briefing.  If new to Waxhaw before each workout we are sure to cover DCCS (Disclaimer/CPR/Cellphone/Safety Overview for morning workout) briefing to ensure that we always identify who the people that we can turn to in case ever needed in gloom.  Luckily today, each group had a pre-arranged Jock Strap to ensure our DCCS were covered for each group. Now back to the warmup.

  • Side Straddle Hop x 15
  • Imperial Walker x 15
  • Merkins x 15
  • Mountain Climbers x 15
  • Low Slow Squats x 15

At completion of warmup break into 5 groups.  Each being led by a Q / Wrangler / Jockstrap

Q1 Report: Q: Bottlecap / Wrangler: Zinfandel / Jock Strap: Recalc (decided to go jock sniff Hollywood’s group) so Bottlecap put on fresh chapstick if needed

Mosey to High School Alcove and 5 rounds of:

  • Mike Tysons x10
  • Run to alcove
  • Balls to Wall shoulder taps x 10

Regroup and mosey to front of school and confirmed that today Floater rules apply (Thursday workout in downtown Waxhaw where if train rolls through burpees until train passes).  Train is running through Cuthbertson today so comply with 10 burpees per minute x 3 minutes.

Next up is Jack’s little sister Ab Webb:

  • 1 WW2 sit-up / 4 x Flutters
  • Complete 10 rounds adding 1 x WW2 sit-up and 4 x Flutters each round.
  • Finish with 10 x WW2 / 40 x Flutters

Mosey to stairs and partner up for Dora – P1 runs to bottom of stairs and completes 2 x burpees P2 starts with exercise and switch upon P1 return.  Complete the following:

  • 100 Bomb Jacks
  • 200 Bobby Hurley’s
  • 300 Donkey Kicks

Next head to Double Culdesac loop and partner up.  P1 runs one direction and P2 runs opposite direction.  Each time meet up complete 10xhandslap merkins. Complete 2 rounds.

Head back to COT to meet up with larger group.

Q2 Report: Q: Deadwood / Wrangler: Foundation / Jock Strap: Chastain

2 Line Burpee Indian Run around front of school to Soccer Field  (DW was trying to channel inner Damascus, but quickly set straight by his Wrangler) so we setup by Transporter’s shed for

Captain Therkin:

  • 1 Big Boy Situp / 4 American Hammer / 4 Merkins
  • Do 10 rounds increasing Big Boy Situps and American Hammers each time until reach 10 /40 / 4

Give a 10 count and the Q/Wrangler confer and complete audible #1.  In my mind all while reciting – “Baby (DW) seems we never ever agree, You like to run, and I like to circle up.  You take things serious, and I take ‘em light.”  So in end we settle on:

Paula Abdul:  

  • 2 lights up / 1 light back burpee at each light. 
  • Complete the entire Moneyball trail and end up in Middle School Parking lot. 

A little mumblechatter from Dasher and his group that we encroached upon their area, but as the pirate says in Captain Phillips – “Look at Me!  I am the Captain Now!” so we claim our area and begin next exercise:

Mike Tyson Webb:

  • 1 Mike Tyson / 4 squats …..2 Mike Tysons / 8 squats and so on up to 10 Mike Tyson
  • In Cadence?  (I’m Ron Burundy?)  Note: For reference in case needed here is link to how to count F3 style – https://www.youtube.com/watch?v=tT7afkk2toA)
  • Few audibles with Speed Skaters / Monkey Humpers thrown in. 

Hot Laps:

  • 2 laps each P1 run lap around islands / P2 complete exercise and trade upon entering pit area
  • Exercise include SSH / Merkins

Moesy to Alcove and bypass Burpee Train

Donkey Kick Holds

  • 10 Donkey Kicks and hold at top for 10 sec count
  • Decrease by 1 until reach 1 Donkey Kick and 10 sec hold

Mosey back to COT and circle up

Q3 Report: Q: Dasher / Wrangler:  Damascus / Jock Strap: Das Boot

Mosey towards front of school and at each light pole – 10 x t-merkins. 

Check in at High School entrance and unfortunately Waxhaw train still rolling through town.  Complete 3 mins of burpees until train passes by. 

Continue back on path following light poles with 10 x t-merkins to middle school parking lot. 

7’s on Hill

  • Squats at the bottom
  • Lunges at the top (added twist with up/over 5 picnic tables)

Paula Abdul (Note: She is a big hit down here in the country we call Union County)

  • 2 lights up 10 x Carolina Dry Dock
  • 1 light back 10 x Speed Skaters

Mosey back towards High School and do 2 rounds  (Q provided in best Mike Tyson voice while describing next series and ended with quote “I could feel his muscle tissues collapse under my force. It’s ludicrous these mortals even attempt to enter my realm.”

  • 10 Mike Tyson’s
  • Run 20 yds and back

Mosey back to COT with approx. 3 miles complete for group

Q4 Report : Q: Goodfella / Wrangler: Dana   / Jock Strap: Rudy

All aboard Goodfella Pain Train (including Rocky the stone) with speaker in tow (Note: Special occasion as he paid for the non-ad subscription of Pandora for today)

Burpee Train

  • Train is still crossing for another 3 minutes – 10 Burpees/Minute for 3 mins.

Mosey to stairs for partner work.

Yogi Berra Partner Station

½ group down path, ½ down stairs, other ½ do exercise  never mind stick with the 2 groups and just be sure to stay to the right and switch once you reach your partner.

  • P1: 150 x LBC / P2 Run Loop
  • P1: 150 x Heals to Heaven / P2 Run
  • P1 150 x American Hammers / P2 Run

Mosey to Middle School wall

Merkin Ladder

  • 10 Rounds: Start with 1 rep, increase to 2 reps….End with 10 reps

In front of MS partner up and complete ½ laps alternating with partners doing:

  • P1: 150 x dips / P2 run
  • P1: 100 x step ups / P2 run
  • P1: 150 x knee ups / P2 run

Run up driveway to hill and at each light – 1 burpee.  Finish with mosey to alcove for:

Pain MeDDS

  • 10 Merkins
  • 10 Donkey Kicks
  • 10 Derkins

Mosey back to start for COT

Q5 Report: Q: Hollywood / Wrangler: Gerber / Jock Strap: Rubbermaid

Official report is not in but, based on group leaders I imagine it went like this.

Do some basic moves – oh let’s run.

What should we do next – I know “Let’s run”   Ok, think we should do something to gather the 6, lets do some burpees to sound of the train.

Here is a new exercise we can try – Run!

Let us see if we can run in circles.

We will be sure to update further once official report is provided back

Entire Group

Bear /Carolina Dry Dock Webb

  • Bear Crawl 4 Count / 1 Dry Dock ….Bear Crawl 8 Count / 2 Dry Dock
  • Complete in circle until reach 10 Dry Dock / 40 Bear Crawl
    • At this point Ice 9 was either complaining due to # of bear crawls or was singing 3 Doors Down – Kryptonite “I’ll keep you by my side with my superhuman might Kryptonite, yea”
    • Since it was only heard once, twice, three times from Italian Job “Just because you can do it, doesn’t mean you should”  Wanted to be sure to include on the official record for our Corporate TPS report.  Again appreciate all of the help of the TRUEbadour Pax and efforts going in to the expansion of F3 globally! Big things to come.

Fin

COT

  • Count off and we have 1…2….3…50….60…80….100…120…140…160…180…199…202  (based on few that left and others who came for Coffeteria)
  • Name O’Rama
    • Veteran move by Brat to remove the hospital name and age to speed up process.  Cheers to you sir!
    • Plenty of FNGs, 2.0, Respect, and Respect/Respect in attendance
    • Lost my $5 bet with Deflated on whether or not Frack would last through all announcements or be in corner doing some crunches.  But did hear he had difficulty holding the camera throughout COT as he had to fully extend elbows vs. holding camera only ¼ from chest.
  • Announcements
    • Goodfella ensures to thank the founders who brought F3 initially to Waxhaw
    • OG’s that helped to make group grow in our area
    • SOB Region who showed us how to prosper and help to see us stand on our own
    • Current Waxhaw Board Members that have continued to set the path for our region
    • F3 TRUEbadour – quick message and  
    • FNG naming to occur at Coffeeteria , Corporate quick to ensure that F3 Waxhaw turn in TPS reports on time and complete naming prior to Ball O’ Man.  Thank you Corporate Auditor Dark Helmet

Ball O’ Man

  • Continue to encourage us and encourage other men to join F3
  • Help us be better leaders, husbands, fathers, brothers, sons, neighbors
  • Keep us safe, put a hedge of protection around hour homes/communities/schools/country because we know there is a lot of darkness out there but you call us to be the Light, and we know that Darkness cannot exist in Light.

For any that would like to come back and workout with us clowns from Waxhaw, below provides some details on where you can find us:

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Foundation (Toby) – Out!

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Mumblechatter

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