Author Archive Geraldo

Sensei’s Birthday Celebration Continues

16 PAX eschewed the their #Farstacks and enjoyed a rain-free workout (for a change this week) at Peak 51 and here’s how it went down.

The Thang:

Take a lap around the AO and return to the parking lot behind the church.

COP:

  • SSH x 20
  • Merkins x 10
  • IW x 20
  • Diamond Merkins x 10
  • Squats x 20
  • Wide Arm Merkins x 10
  • Burpees x 5 OYO
  • Merkins x 10

Four Corners

Mosey over to the track for a little bit of four corners, taking a lap and perform the called exercise in each alleged corner of the track.

  • Lap 1- Merkins x 10
  • Lap 2- Squats x 10
  • Lap 3- Hand Release Merkins x
  • Lap 4- Squats x 10
  • Plank o’rama

People’s Chair

Head over to the school and grab some wall for 2 rounds of the People’s Chair (aka “The Semi-Gloss”) with arm raises x 50 because Say Puft called for them.

Hill work-7’s
Move over to the hill behind the ball field for a ladder of Merkins at the bottom, lunges at the top up to 7.

Mary

Mosey back to the launch for 6 minutes of Mary

  • Flutter x 15
  • Dollys x 15
  • LBCs x 15
  • Rosalita x 15
  • AMRAP Merkins for the final 10 seconds.
  • DONE

Moleskine:

  • Great turn out and effort by the PAX today, not a lot of mumble chatter from what I gathered perhaps to O2 deprivation.
  • Although it wasn’t planned as such, YHC took the opportunity to extend Sensei’s birthday celebration with “40” being he magic number for reps. You’re welcome.
  • Our friends with the yoga mats returned today along with a less than desired playlist.
  • Thanks to Insomniac for taking us out.
  • Thank you for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

  • Joe Davis Run Saturday January 9th, pre-blast here: http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
  • Area 51 Christmas Party, Saturday 12/12 at Sardis Swim and Racquet Club, pre-blast coming by the end of the week.
  • Team SPEARHEAD Brew Ruck 5 Saturday 11/14 benefiting Second Harvest Food Bank.
  • Turkey Bowl Thanksgiving day 7:30-9:00 AM Charlotte Christian, more details coming.

No Rain Delays, Feels Like 1986

12 PAX, including 1 FNG, ignored #Cantorre and their #Fartsacks and posted at Death Valley for their #DownPAINment. Here’s how it went down.

The Thang:

COP:

  • SSH x 19 (Bobby Ojeda)
  • IW  x 16 (Dwight Gooden)
  • Merkins x 12 (Ron Darling)
  • LBCs x 50 (Sid Fernandez)
  • Burpees OYO x 5 (Davey Johnson)

Track Work

Mosey to the track and partner up, size and speed does not matter. Run in opposite directions, meet and perform the total number of reps of called exercise.

  • Merkins x 25
  • Wide Arm Merkins x 25
  • Diamond Merkins x 25
  • Merkins x 25

Finish up with 8 merkins OYO for a total of 108, the number of wins for the 86′ Mets.

People’s Chair (aka “The Semi-Gloss)

Head back towards Semi-Gloss’ office, the bathrooms, for some shelter and 3 rounds of the People’s Chair, 2 with Air Presses x 50.

Play ball! (well not really)

Mosey up and pick out a cinder block, wait, no blocks Audible #1, find a lifting rock and head down to the ball field, which was not covered by the crack SCMS grounds crew and thus Audible #2 was called. Partner 1 runs to the loop from the bleacher up and around the stairs, Partner 2 does called exercise AMRAP with the coupon, flapjack.

  • Round 1- Curls
  • Round 2- Overhead Press
  • Round 3- Tricep Extensions

Mary:

  • Flutters x 17 (Keith Hernandez)
  • Rosalitas x 18 (Daryl Strawberry)
  • LBCs x 15 (George Foster, traded mid-season)
  • Dolleys x 8 (Gary Carter)

Moleskine:

  • Strong work by the PAX in less than desirable conditions, there are no rain delays in F3.
  • YHC is a long suffering Mets fan and wanted to put together a workout with a 1986 Mets and baseball theme. The odd rep counts represent jersey numbers (see above) for the illustrious 86′ Mets, with the exception of George Foster, that was not intentional.
  • The field conditions, no big surprise here, and the missing cinder blocks resulted in the audibles, luckily plenty of options with this AO.
  • Skywalker was asking for some shelter early on, it came eventually, you’re welcome.
  • Turkey Leg was out front leading PAX as usual.
  • TCLAPS to Peacock-FNG for posting in these conditions, no excuses going forward, see you again soon.
  • YHC stayed up way too late watching the World Series, thanks to Puddin’ Pop for sticking with me this morning.
  • Many PAX stayed in their dry cars as long as they could before venturing out, you’re going to get wet no matter what, it’s inevitable.
  • Nice drive-by from Fireman Ed who swung by to say hello before heading out to some ESPN event, #LikelyStory.
  • Thanks to Skywalker for taking us out.
  • Thanks to Stagecoach and Semi-Gloss for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

Shorter Short Card

11 PAX including 2 FNGs and 1 2.0 embraced the cooler temps for their #DRP at Ascent.

The Thang

COP:

  • SSH x 20
  • IW x 20
  • Merkins x 10
  • Squats x 20

Shortened MARSOC Short Card

Mosey over to the football field for an abbreviated version of the MARSOC Short Card. Perform each exercise, with a run the length of the field every 4 exercises.

  1. 15 Merkins
  2. 15 Squats
  3. 15 Crunches
  4. 5  Burpees (Run)
  5. 15  Windmills
  6. 5  Push-ups
  7. 15 Mountain climbers
  8. 15 Flutter kicks (Run)
  9. 5  Burpees
  10. 15  Cherry pickers (4-count)
  11. 15 Merkins
  12. 15 SSH (Run)
  13. 15 Back Extensions (“supermans”)
  14. 5  Burpees
  15. 10  Chain breakers
  16. 15 Merkins (Run)
  17. 15 Lunges
  18. 15 Hello dollies
  19. 5  Burpees
  20. 15 Trunk (Russian) twists (Run)
  21. 3 Max sets of dead-hang pull-ups

People’s Chair (a.k.a. The “Semi-Gloss”)

Mosey over to the school for three rounds of People’s Chair with helpling of air presses (50,50, and then 60)

Jack Webb

In honor of Runstopper we decided to introduce Mr. Webb to our FNGs. Move to the practice football field for Jack Webb, up to 7 and back down the ladder.

YHC noticed we had some time left for sprints. run the length of the practice football field at 50% and return at 100%, Repeato.

Mary:

  • Sid the Kid x 10 each way
  • Flutter x 15
  • Heals to Heaven x 15
  • LBCs x 15
  • Rosalita x 15
  • Dollies x 15
  • 5 Burpees OYO

Moleskin:

  • YHC had wanted to try a shortened version of the MARSOC (Marine Special Operations Command) Short Card which includes a great mix of PT exercises. YHC reduced the reps as I wasn’t sure how long it might take, which turned out to be about 35 minutes with running. We can increase the reps as needed next time.
  • Although the MARSOC Short Card designed to be completed in tight quarters, YHC mixed in some sprints to break things up some and keep ups moving.
  • Solid work by the PAX today, not a lot mumble chatter, they were getting it done.
  • Welcome Empty Nest and Fizzy who attended the Randy Moss boot camp earlier this week EHd themselves to Ascent to see what F3 was all about. Hope we didn’t disappoint and look forward to seeing you real soon.
  • Empty Nest remarked something to the effect “If this is moderate, I’m not sure I want to see the other workout”. Moderate does not equal easy.
  • Moon River learned not to anticipate the Q.
  • Strange Brew played the role of Blue Falcon today asking for more burpees and reps. Well done.
  • Thanks Pele for the opportunity to lead, it is always an honor. Please sound off with any mumble chatter.

Announcements:

  • Joe Davis 5K/10K Saturday January 9th, details coming soon.
  • Team SPEARHEAD Brew Ruck Heavy Saturday November 14th: https://www.facebook.com/events/528549833988542/
  • F3 Christmas Party Saturday December 12th, save the date.

Rocky to Linkin Park!

Posted on behalf of Happy.

As the ROCKY Theme begins to play from my phone it is time to begin!

THE THANG:

COP with Disclaimer given-

  • SSH x 20 —   5 Merkins OYO
  • IW  x 20 —    5 Merkins OYO
  • LSS x 20 —    5 Merkins OYO

Centipede run (follow the leader) action up and down the stairs at the town hall as we mosey towards the  benches behind the school .

Rd 1:  10 Merkins/15 Dips/20 Step Ups
Rd 2:  10  Wide Grip Merkins/15 Dips/20 Step Ups
Rd 3:  10 Diamond Merkins/15 Dips/20 Step Ups
Plank for 6’s

Indian run back to church parking lot –2 lines

Line up on parking space lines, one pax/line on your six
1 partner standing awkwardly above their head
Throw downs x 10  w/ walking the plank  (5 Rounds)
Partner 1 roll over and walk the plank to next line to the left
Partner 2 low side shuffle squats to the next line to the left
Partner swap and repeat back to the right (5 rounds)
Plank for 6’s

…10 count from PAX….

7’s  Merkin/LBC  ladder (6 merkins–1 LBC)

Gather at end of the parking lot
6 merkins- 1 lbc’s run to the top
5 merkins=2 lbc’s run to the bottom
4-3,3-4,2-5,6-1 and done

Mosey to the other parking lot for “Hands of Time”
PAX –heads towards the center feet out in a large COP
All PAX start at 10 degrees off the ground
1st PAX at 12 noon raises to 90 degrees and around the clock each PAX raises to 90 degrees until the circle is complete then drop legs to 10 degrees and continue to hold until we round the clock 4 revolutions

Recover …10 count from PAX….

Peoples Chair against the wall
PAX line up shoulder to shoulder arms out
Bear crawl down the line while PAX hold the arms up high
Finish with  50 count air presses

COP for some Round Robin Mary with 5 PAX calling out Mary in cadence
Freddie Mercury, Rosalita, Flutter LBC and 1 more that I cannot remember

Line up for an AYG sprint according to the # of trains that passed during the post.  Oddly –only 1 was heard today. Sprint to the stop sign and back 1 time. As a little Linkin Park (IN THE END) spewed from my phone I knew it was time to call it DONE!

If it didn’t hurt it didn’t work!

MOLESKIN:

  • Congrats to several 50+Pax(Respect) today!
  • A morning of mumble chatter and movement began with the Rocky theme giving indication it was time to start the COP with 16 PAX including (1 FNG) we began. (more than I anticipated) so a few audibles were mixed in today.
  • Our centipede looking stair weave was somewhat slower than I imagined it to be with such a big group but none the less we continued on to the small theatre like benches where we must have looked like a bunch of teenage girls fighting over seats at a Taylor Swift concert!
  • 9 benches and 16 PAX pumping out some dips, step ups and merkins utilizing every inch of bench real estate in a close space made for elementary sized children.
  • Indian run with 2 lines of PAX—Apparently 1 line was the Kenyans and 1 line the sloths as the confusion grew one line began sprinting as the other moseyed around the corner and down the hill to the lower parking
  • Time for a gut check! —And the awkwardness of making sure your partner standing above you wore clean underwear!
  • Reminder to more clearly define the starting lines for this new exercise and leave a parking space in between PAX to account for different pace thrown downs and plank walks. Not sure this had the effect I was going for but definitely worked the lower abs with a total of 50 “throw downs”
  • “Hands of Time” were against us as our COP was spread out too wide and the abs were already burning but we managed 4 rounds or about 2 minutes.
  • A few more MOM’s by the PAX and a final sprint to the finish got the heart rate one last time.
  • Circle up for announcements and Big Thanks to Drop Thrill for taking us out in prayer!
  • Overall a total body, increase your heart rate, keep on moving morning.

Overall a total body, increase your heart rate, keep on moving morning.

Football Follies at Outland

18 PAX wandered out of their #FartSacks to partake in their #DOWNPAINMENT at one of the largest AOs in Area 51 and here’s out it went down.

The Thang

2 laps of the #HairbandMile while Hairband pulls in and gets his ruck on.

COP:

  • SSH x 25
  • 1 Burpee OYO
  • Merkins x 15
  • 2 Burpees OYO
  • IW x 25
  • 3 Burpees OYO
  • Squats x 20
  • 4 Burpees OYO
  • CCDS x 10
  • 5 Burpees OYO

Football Practice:

Mosey to the practice football field for some #HardKnocks

  • Karaoke 50 yards, Yog 50 yards
  • Karaoke 50 yard, yog 50 yards
  • Yog 50% for 50 yards, 75% 50 yards, repeato
  • Bear Crawl 10 yards, 5 merkins, goal line to the 50 yard line, Yog back
  • Lunge Walk 10 yards, 5 LBCs, goal line to the 50 yard line, Yog back

Grudens’s QB Camp:.

Line up at the goal line for the 2 minute drill. 1 PAX is the QB, another the WR, the WR runs 10 yards in route, if they connect the drive continues. Incomplete pass, 5 merkin penalty. Flap Jack QB/WR combo so each PAX has a chance.The PAX failed to score did not complete the 2 minute drill so we ran a gasser for penalty..

Jack Webb

Mosey back to the soccer field for everyone’s friend, except Glass Joe, Jack Webb, up to 10 merkins.

Ray Guy:

Line up at the goal line for a little punting contest. Each PAX gets the chance to out kick the coverage, longest punt wins bragging rights, for whatever that’s worth, but fun none the less.

The “Semi-Gloss”

Head back to the middle school and grab some wall for the Peoples Chair, with arm raises, Boondock’s call..

Mary:

Return to the parking lot for some

  • Flutters x 15
  • Rosalita x 15
  • LBCs x 10
  • Dollys x 15

Moleskin:

  •  Great effort by the PAX today, Countertop, Glass Joe, and Smokey clearly the early birds and apparently only know one speed although Q called for 75%.
  • YHC wanted to have bring a little Fun Friday to Outland with football season right around the corner. YHC remembered  a workout similar to this Tiger Rag had done at Joust some time ago and shamelessly borrowed, thanks TR.
  • Not too many of the PAX would break training camp with a pro team, lots of floating ducks out there during the passing drills.
  • Smokey out kicked the coverage during the punting portion of our program today, YHC shanked it on queue after Glass Joe said that no one had done to that point.
  • YHC hadn’t planned to go to 10 with Jack Webb, but Horsehead poked the bear. #RunStopperFavorite.
  • Thanks to Horsehead and Double E for the invite to Q at Outland. Great crew and an AO with many opportunities for a workout.
  • Great seeing all the 2.0s, awesome way to start the day.
  • Kotters to Hairband and Tclaps for sporting the ruck.
  • 3 PAX for a pre-run, Glass Joe, Turnpike, and Shepherd.
  • Thanks for the opportunity to lead, and please sound off with any mumble chatter.

Announcements:

Clearly Not a Professional

10 PAX, including a guest from Raleigh made the right choice and accepted the #DRP at Peak 51.

The Thang:

  • SSH x 25
  • Merkins x 10
  • IW x 20
  • Diamond Merkins x 10
  • Squats x 20
  • Wide Arm Merkins x 10

Mosey to the Playground for the following circuit, after 2 rounds take a lap around the track, six sets in total, 3 laps.

  • Pull-ups x 5
  • Merkins x 10
  • Squats x 15

Jog over to the hill behind the baseball field, stopping for some Mary.

  • Flutters x 15
  • LBCs x 16

Hill Work:

Jog up the hill for  some ladder work, 1 CCD at the bottom, 6 Squats at the top.

Peoples Chair:

Mosey over to school and grab some wall for 2 rounds, fist with arm raises and the second arms out in front of you. Finish up with BTTW.

Mary:

Return to the parking lot for some

  • Rosalita x 15
  • Dollys x 15

Moleskin:

  • With all the BRR workouts of late, YHC wanted to keep it simple, and keep the PAX together for the work. We still wound up completing close to 2 miles anyway.
  • YHC apparently needs to attend Q school again or Q more often, due to the lack of consistency of my cadence and non-cadence counts. Thanks to Swiss Miss for keeping me in check.
  • Joker assumed YHC was making it up as I went along, Although entirely possible, I assure, there was a draft of the Weinke.
  • Welcome Yukon Cornelius from Raleigh, come back and visit any time.
  • Kotters to Drop Thrill, good to see you again.
  • Thanks to Freedom for taking us out.
  • Thanks for the opportunity to lead, please sound off with any mumble chatter.

Announcements:

 

 

 

The Swede Six

Seven of Area 51’s finest made the right choice for the #DRP at Day Zero and here’s how it went down.

Geraldo Q

Warm up lap around the Day Zero track circle up.

COP:

5 Burpees OYO
SSH x 25
4 Burpees OYO
Squats x 25
3 Burpees OYO
IW x 25
2 Burpees OYO
Merkins x 15
1 Burpee OYO

Field Work:

Line up at the soccer field & partner up. Partner 1 does called exercise while Partner 2 sprints to the garbage can and back. Flapjack, 2 iterations per exercise.

  • Round 1-Merkins
  • Round 2- Freddy Mercury
  • Round 3- CCDs
  • Round 4 Heels to Heaven

Bear Hunt:

Stay with yours partner bear crawl CMIYC Partner 1 does 5 merkins while Partner 2 bear crawls. Flapjack to the garbage can and back.

Peoples Chair:

Mosey over to the school and grab a piece of wall, for 2 rounds of the people’s chai, second round with air presses x 50.

Jack Webb:

Circle up with Runstopper’s old friend Mr. Webb up to 8, then turn it over to the Swede.

Swede Q:

Mosey over to the retaining wall for 3 rounds of the following:
Alternating wall jumps x 11
Derkins x 7
Back Ext x 21, 15, 9

Six Pack:
1 pull-up 5 Russian Twists (11’s count)

Partner Burp and Merkin:
Partner 1:Burpees with increasing merkens to 7
Partner 2: called exercise with rock
Shoulder press
Squat
Curl
Standing lunge
Tricep ext
Squat to shoulder press
Shoulder Press

Burpee/Merkins:
Partner 1: Reverse Burp and Merk from 7 to 1.
Partner 2: air shoulder press

Moleskin:

  • Great work by the PAX today, the Day Zero crew always brings it.
  • After getting the context of the Swede’s rename, Heartbreak Ridge needs to be added to the PAX’s Netflix queue.
  • Iron Horse put in some extra credit by hitting the gear pre-workout at the Rock.
  • Frasier sans cast getting it done with a 6 mile pre-run and one handed burpees, #DayZeroStrong.
  • Mighty Mite posted in spite of a late return from business travel.
  • Prohibition was showing of the bruises acquired from Whiplash, it’ll feel better in the end.
  • The Swede lived up to his namesake and brought the pain, shoulder smoker with with wall work, “Swede Six” and Burpee/Merkin combo.
  • Thanks to Hairball and Prohibition for the opportunity to lead.
  • Rumor was that Hairball was going to make  drive-by since he had daddy-day-care duty, no sighting however.
  • Thanks to Iron Horse for taking us out and please sound off with any mumble chatter.

Announcements:

Leading From Behind

22 PAX ignored their snooze buttons and possibly common sense for the #DRP at Fast Twitch this morning.

The Thang:

Two laps around the abundance of cars while Mr. Brady comes in on 2 wheels.

COP:

  • SSH x 25
  • IW X 25
  • Squats x 25

Davie Park:

Partner up, size and speed matters, with someone who may or may not be a stronger runner.  Partner 1 runs to the upper parking lot and back while Partner 2 run so the playground parking lot loop. Meet back at the middle and perform total number of the called exercises then flapjack routes. Perform Mary and plank while waiting on the six.

  • Round 1- 25 Merkins
  • Mary/Plankorama
  • Round 2- 25 CCDs
  • Mary/Plankorama
  • Round 3- 25 Diamond Merkins
  • Mary/Plankorama

Track Work:

Return to the AO and hit the track for 100 meters at 50% and then 100 meters at 100% for 3 rounds.

Mary:

  • Flutter Kicks x 15
  • Dolly x 15

Moleskin:

  • Great effort by the PAX today, lots of #LarryBirds, YHC had the perspective from the six.
  • Mr. Brady, Alf and Glass Joe were killing it today. Good to see Stage Coach out there again.
  • The plan was to keep it simple today as it was YHC’s first Q at Fast Twitch and still managed to smoke myself.
  • #Cobains to Purple Haze for the track work, we know how much he loves it.
  • Couldn’t help but notice PAX sticking out their chests for the RFYL crowd.
  • Thanks to Purple Haze and Turkey Leg for the opportunity to lead today.
  • Please sound off with any mumble chatter.

Announcements:

Hot n’ Sticky at the Peak

10 PAX fought off the comfort of their cool #FartSacks and made the right choice for the #DRP.

The Thang

COP

A quick lap around the parking lot to warm things up.

  • 5 Burpees OYO
  • SSH x 20
  • 4 Burpees OYO
  • IW x 20
  • 3 Burpees OYO
  • Squats x 20
  • 2 Burpees OYO
  • Merkins x 10
  • 1 Burpee OYO

Rockpile Suicides

Mosey to the rock pile, and choose a rock wisely. Partner up with a PAX who has a similar sized rock. Partner 1 does called exercise while Partner 2 runs to 1/2 the parking lot and then the full length. Flapjack when Partner 2 returns.

  • Round 1- Curls
  • Round 2- Overhead Presses
  • Round 3- Goblet Squats
  • Round 4- Tricep Extensions

Circuit Work

Move over to the benches behind the school for some circuit work

  • 10 Step-ups per leg
  • 10 Decline Merkins
  • 20 Dips

Pass the Ruck

Move over to the school and grab some wall. Noticing DT’s ruck YHC thought it might be right for some Good Livin’. Two rounds of passing the ruck down the line with each PAX  holding it for a 5 count. Third round we did air presses x 75.

Jack Webb

Move over to the soccer field and call on our pold friend Mr. Web up to and down 5.

Mary:

  • Flutters x 15
  • LBCs x 10

Moleskine:

  • Great effort by the PAX today in the hot and humid conditions. Lots of Larry Birds out there.
  • Booyah made his 3rd post this week, keep it up.
  • Slim Fast & Sensei joined YHC f or the pre-run. We had a run-in with an over eager Postal truck driver who cut us off. SF gave him a piece of his mind. #HowsMyDriving?
  • Nice job by DT sporting the ruck today prepping for the GRC on 7/24.
  • Thanks for the opportunity to lead, and please sound off with any mumble chatter.

Announcements:

Feats of Strength

29 PAX bolted out of their #FartSacks and into the humidity for their #DRP.

The Thang:

COP

A quick lap around the parking lot to warm things up.

  • 5 Burpees OYO
  • SSH x 20
  • 5 Burpees OYO
  • IW x 25
  • 5 Burpess OYO
  • Squats x 25
  • 5 Burpees OYO
  • Merkins x 10

A Walk In The Park

Run over to Davie park and head over to the playground. Partner up, size & speed does not matter. Partner 1 runs a lap around the parking lot while Partner 2 does call exercise AMRAP and Flapjack.

  • Round 1- Diamond Merkins
  • Round 2- Step-ups
  • Round 3- LBCs
  • Round 4-Hand Release Merkins

Hill work

Audible due to fire and infestation

Jack Webb

Move over to the soccer field and call on our old friend Mr. Web up to and down 7.

Mary:

Return to SCMS for Mary

  • Flutters x 20
  • LBCs x 15
  • Rosalita x 15
  • 5 Burpees OYO

Moleskine:

  • It’s always a good sign rolling into a workout and TR has music pumping from the #Truckster, “Age of Aquarius” was an interesting choice however.
  • The #FastTwitch crowd was pleased we made the left on Strawberry rather than heading down Woodshed, not two days in a row I promise…this time.
  • Lots of #LarryBirds out there, the PAX was getting it done out there and loved the competition on the short track over in Davie Park.
  • It’s fire ant season, thus the audible on the hill, they’re not fun so we better keep a look out.
  • Kotters to Sussidio, smoking the rest of us as always, looking forward to when LEAP takes on Orlando.
  • Strong work from the PAX, #FeatsOfStrength were advertised on Twitter, nevermind the spelling, but hope you got your monies worth.
  • Bearcat was renamed Furball, or as our British contingent says “Fail-Ball”. Remember a rename could always be worse.
  • Thank you  to Sussudio for taking us out, hope to see you again soon.
  • Thanks for the opportunity to lead, and please sound off with any mumble chatter.

Announcements:

Most T-claps

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Mumblechatter

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