The Stinks… Hair Burners

June 19, 2018
QIC- Ping
Pax: Ryder, Ping, Dig, Stardust

Hello Pax!
Disclaimer: Brandon IS A professional 🙂

1)Warm up:
Mtn climbers IC
Merkins IC
Patty cake Merkins OYO

Walking leg pull (glute stretch) IC with block overhead

Hair Burners – Concrete blocks on ground, push the distance approximately 50 yards at end then complete10 OH claps IC.

Rinse and Repeat x 10. Halfway through jog around park with stops for American hammers IC and pull ups

More legs to finish us off – squats IC

Friend competition to see who could hair burn the farthest or back to parking lot.

Freddy Mercury
Seal sit-ups as a group, linked arms

That’s all for this beat down.



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Ultimate Frisbee???

June 16, 2018
QIC- Iverson
Pax: ryder, Bloomer, Ping, Simba, dig, stardust, cheesesteak, Who’dat, Petros, HoneyBear, Iverson

-all 20 IC

Partner up with your 2.0 or another pax that will challenge the stomach juices outta ya.

Animal Baseball (bear crawl, crab walk, Lunges, frog hop)

THEN Go to back drop, assume wall sit, wait until pax get there… IC punches while assuming and holding the squat.


ULTIMATE FRISBEE!! 5 on 6… no worries for the 5 man team 😉
your team drops? 1 burpee penalty
Your team is scored on? 10 reps of the other teams choice.

Was a great all around fun cardio game, which we will play randomly in the evening and throughout the winter I can imagine. Trudging through the snow in boots, laying out for a frisbee will be an epic game.

10 min to go…another Father’s Day favorite for kickball. Same teams, all time blind pitcher to be fair (Bloomer makes fun of it himself so it’s ok). Pitcher gives the batters box 10 reps of an exercise to do, then throws,outfield has to do 2 burpees before fielding the ball and runner bear crawls the bases.
In a game of World Series type athletics, team 2 won 2-1 in Walk off fashion!!

COT: we all went around saying exactly why we came this am and without surprise 100% came for the nice workout and fellowship associated to be stronger men. Accountability is being gained slowly and each trust forming for us Midwestern hard-working men. Love it guys and keep it up!

All for now—Iverson.

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Improvise Adapt Overcome

Date: 6/14/2018

QIC:  Bloomer

PAX:  Bloomer, DPug, Stardust

Portage Central’s McCamley Field is officially under construction so beginning next Thursday KNIGHT will shift to Portage Central Elementary School’s parking lot.  The construction necessitated gonna no from Plan A Workout to Plan B, and then eventually Plan C!  Where there’s a will there’s a way!  #ImproviseAdaptOvercome

  • Warm Up: Rucks On
  • 3 Rounds in cadence
  • 5 Merkins
  • 10 4 ct. Flutter kicks
  • 15 Squats

The Thang:

  • Ruck up
  • From STARTEX to Centre St. ruck on back
  • SWestnedge to Shaver Rd. flip ruck upside down
  • Corner of Shaver Rd. to RR Tracks in front of lumber yard use only one strap of ruck
  • RR Tracks to Melody St.  ruck on front
  • Length of Melody ruck must be carried by top handle only
  • Melody back to STARTEX “High boat” drills w/ruck
  • ENDEX with 1:00 ruck OH Hold


Great fellowship this morning, while on the move. Note AO parking change for next week. Shout out to Stardust, his first post since turning the big 4-0



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A Trip to the Hospital…Uh, oh!

Date: 6/20/18

QIC: Chappie

YHC was given the honor to Q it up at our newest AO. He was actually a little “giddy” the night before, knowing that he would FINALLY get to take the PAX to the hospital. To borrow words from Hetfield, Hammett, and Ulrich, YHC was so excited about Q’ing the new AO he “slept with one eye open, gripping the pillow tight.” (First to name that tune, sets me up for 10 Burpees in the Gloom.) So, yeah, the title of this Backblast is a little misleading, but since it got your attention…Keep Calm and read on!

Technically we did go to the hospital, but not because anyone was hurt. We simply went there for a STS (Sadclown Therapy Session). He, he! Anyway, the hospital has a great parking garage that YHC has been drooling over. With that said, 4 HIM won an undoubtedly hard-fought battle with the Fartsack and posted for the therapy session. It went a little something like this…



SSH – 18 IC (There’s a reason for YHC’s 18 rep count. To be shared at a later date; stay tuned)

Shell Pickers – 10 IC (Cherry Pickers with a local culture name — When in Rome…)

Sealjacks – 18 IC

Imperial Walkers – 15 IC

Smurfjacks – 18 IC

Steph Curry’s – 10 OYO (Warm-up on basketball court prompted us to move to 3-pt. line for this)

Mosey to Beebe Hospital Parking Garage

The Thang:

Mosey up first level, Prison break second level

Mosey up third level, Prison break fourth level

Mosey up fifth level to bottom incline on sixth level

Escalator by 5’s

Crawlbear to top, 5 Mexican Jumping Beans OYO, mosey to bottom of incline

Segnul (reverse lunges) to top, 10 Stagger Knerkins OYO, mosey to bottom

Fiddler Crab to top (switching on the half), 15 Burpjacks OYO, mosey to bottom

Karaoke to top (switch at the half), 20 Apollo Lunges OYO, mosey to bottom

Lt. Dan to top, 25 Plankjacks OYO, Lt. Dan to bottom (well, because its different)


Breather for 3rdF Message – YHC shared this as a repeat from a couple a weeks prior, when it was only he and Summit who posted, the reason for the repeat speaks for itself:

My buddy Wade (F3 Nunchuk) put the EH on me early in 2016, and I remember the very first workout I ever posted for. After the warmup, in which I was trying to figure out all the new lingo (not to mention trying to do Imperial Walkers IC!), we Mosey’d to the opposite side of the AO where I was inducted into F3 with a rigorous set of “21’s”.

I was seriously out of shape, doing Merkins at one end and then LBC’s at the other. I actually never finished 21’s that day. Pretty much everyone else had completed their rounds and was waiting for me, when it was simply time to move on. But I knew immediately I’d found something I wanted (needed) to be a part of!

You see, when I was running back and forth from end to end, between Merkins and LBC’s, veteran F3 PAX were running past me or running in the opposite direction low-fiving me and saying things like : “Great job, brother! You got this man! Hang tough, keep going!” I LOVED THAT SPECIAL CAMARADERIE, especially because I was thoroughly gassed, and these guys were encouraging me to keep going! To some degree, all the encouragement was ALMOST overdone. But because of that, there was no way I could stop!

Have you ever wondered why we encourage one-another so much (instead of the opposite)? I think I discovered it a few months later when I read this in Freed to Lead: “A leader has to reward I2 (individual initiative) wherever and when ever he sees it, and take responsibility for any adverse outcomes that may result. LEADERS ALWAYS GET MORE OF WHAT THEY REWARD AND LESS OF WHAT THEY PUNISH.” (81)

That phrase and concept has had more of an effect on me and my leadership than any other principle or truth I’ve encountered, outside of Christ who is Himself the truth.

What I mean is that, for a man with a critical eye, who more easily sees what is wrong and what needs to be fixed, it has changed my whole attitude in terms of leading and relating to those whom I lead—whether it be family, the church, or in the community!


I.e. there is life created or life diminished by the way we either encourage one another or by the way we tear one another down. Speaking life, though slightly overdone in the moment of my first F3 workout, has been experienced in every workout since. Coupled with that statement I read in Freed to Lead, it has literally proven true and produced fruit in every area of leadership in my life–not just the workouts.

Being more critical in nature, I’ve had to be intentional about “rewarding” and encouraging the behavior I see or want to see, but I can tell you that it works! Though it might seem overdone, maybe even a little superficial at times, try it on for size and see if you’re not a better, more productive, and more respected leader because of it. After all, it’s what HIM do!



ST Session cut short (actually a little OT…sorry guys)! Full session would’ve been a reverse of the escalator (see above) but we ran out of time.

Mosey back to AO – total mosey distance according to Measure My Run = 1.75 miles


Name change ceremony: Spokes changed to Cupcake, here’s the reason why…




  • PAX encouraged to EH Lewes but also to check out other AO’s to get in more days
  • F3 Mustard Seed Shirts – see the link of GroupMe, deadline July 2 (tell Chappie what you want, pay him, and let’s order together to get free shipping


  • For Leatherman’s M
  • For Chappie’s nephew, Aaron, getting another shot a Swamp Phase in Ranger School
  • Something else? …YHC forgot

So, as it turned out a trip to the hospital was much needed. Sadclown Therapy Sessions continue…check out an AO near you!

Honored to lead and to workout with such HIM, special thanks to Vanilla for putting YHC on the Q Schedule.

Chappie, out!

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Route 66 BearPee

Q -Sharkbait
Pax- P2

Imperial Walkers 20
Hill Billie 20
Abe Vigoda 20
Sumo Squat 20
Walking Plank 10
Morracan Nightclubs 30 IC

The Thang
Route 66 with Bear Crawl between Burpees

If you are pained by any external thing, it is not this thing that disturbs you, but your own judgment about it. And it is in your power to wipe out this judgment now.
– Marcus Aurelius, Meditations

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AO -Milton, De.

PAX – Chappie, Toy Soldier, Summit, Vanilla, Waterfall, & Fireplex

QIC – Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 25 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 25 IC

Inch worms  – Approx. 70 ‘(7 Parking Spaces)

Bear Crawls – Approx. 70’ (7 parking Spaces)

The Thang

The Sheldon Cooper – Not On a Hill! –  We did not mosey to “Oh Hill No” to complete the Thang as was originally planned.  Q will save that one for a Saturday or for a much cooler morning.  Complete 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys.  Run around the AO (Capri Lap that measures by Google Earth at .26 miles) and complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys.  Run Capri Lap after each set.  Descending until reaching 5 of each exercise as time was not in our favor to descend all the way to 1 of each exercise.  79o and very humid conditions at 5:15 a.m. worked against all HIM.

F3 Message 

Q shared some personal reflections on Father’s Day.  The focus placed on positive influences of a Father that instilled a gift of work ethic that included follow through on commitments and obligations.  I am forever grateful for that gift.

Q shared excerpts from a word found online from the Everyday Christian published in 2009 by Chuck Mason .  The full message as posted by Mr. Mason appears below.

“In Numbers chapters 28-30, Moses prepares the Israelites to enter the promised land by reviewing God’s rules on offerings, sacrifices, celebrations and vows. Moses is going to die and Joshua has been appointed to take over. So the generation has changed, the leadership is about to change, but the ways of God never change. Isn’t that refreshing? When God says something, He means it. He is faithful and true to His word; He can be counted on.

Unfortunately that isn’t always true for you and me. Numbers 30:1-2 says “This is what the LORD commands: When a man makes a vow to the LORD or takes an oath to obligate himself by a pledge, he must not break his word but must do everything he said.”

Our words are important to God. When we make a commitment to someone we should keep it. He takes our promises to others and to Himself very seriously (whether we do or not). Let’s face it, we all have good intentions, but many times we don’t follow through on them.

Jesus spoke about this as well in Matthew 5:34-37: “But I tell you, Do not swear at all: either by heaven, for it is God’s throne; or by the earth, for it is his footstool; or by Jerusalem, for it is the city of the Great King. And do not swear by your head, for you cannot make even one hair white or black. Simply let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No’; anything beyond this comes from the evil one.”

This is a scripture I have used over and over again with my daughters. The first time it came up was when I overheard them in the back of the van doing a “pinky promise”. This verse came to mind and I explained to them that Jesus wants us to be so honest and careful with our words that any kind of “special promise” is unnecessary. The other important parenting application of these words from our Savior is that when Mom or Dad says “no”, we mean “no” so there is no need to ask again. It is easy to see that breaking a commitment to do something you said you would do is wrong, but sometimes a little less obvious when it is applied in the other direction. When we say “no” and then later give in, we are sinning according to this scripture. In order to properly model this biblical principal to our kids we must allow our “no” to mean “no”. Eventually they will understand that asking again and again is of no profit.

Too many times in our culture, our promise is like saying “unless something better comes along.” This command of the Lord says we should not break our word, period. We may very well change our mind about something, but we still do not break our word. I once heard a male celebrity say of his wife: “We’ll stay together as long as things are good.” You may have guessed–they are divorced today.

Whether we are joining a team, an activity or a class, God expects us to fulfill our obligations. Volunteer work, job, church, marriage, home mortgage, etc., we should live up to our word. In many circles today, the breaking of an oath is just standard business practice–but before God, it is simply sin.

Because God takes our vows so seriously, sometimes it is better not to make a vow. Ecclesiastes 5:5 says, “It is better not to vow than to make a vow and not fulfill it.”
This passage goes on to say “do not let your mouth lead you into sin”. We need to carefully consider our words and the commitments we make for ourselves and for our family. Vowing is voluntary and should stay in line with what pleases God. We need God’s direction in making vows. Take some time, don’t answer someone rashly, seek the Lord’s best and His wisdom before making a decision.

If you find yourself breaking commitments you’ve made on a regular basis, it may be that you are overcommitting yourself to begin with. Too many times we think everything looks good, there are so many opportunities for “good” things, activities and social events and we want to do them all, but it is not feasible or realistic for us or for our families. We must be discerning, prayerful, cautious about how we commit ourselves and our family. We need room in our days, our weeks and our lives. If the only speed in your life is “rush”, this can be a sure sign of overcommitment.

So, what about you? How does the Lord want you to apply this scripture? Ask yourself these questions:

Can I be trusted?

Am I known for my integrity?

Does my “yes” mean “yes” and my “no” mean “no”?

Think of the last 3 obligations you made. Did you completely fulfill them?

What am I teaching my kids regarding commitments? From my example and from what I require of them with their commitments?”

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers specifically for the Pedrick Family, Jones family, Aaron, Stealth & Toy Soldier.  Please keep all our HIM in your thoughts and prayers.

Respectfully Submitted,


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Post-Watch Workout

A classic go-to, this workout is what YHC would squeeze in after watch on the submarine. It is a ladder and can be tailored to the amount of time available, which varied under the sea.

Q: Quartermaster
Pax: Gipper

Mosey to the lower lot and up the hill to the Grand Ol’ Flag
– 10 x Merkins for ‘Merica (USA count, of course)

Continue mosey around the point, taking in the view, and to the playground by the upper lot.

– 10 x Don Qs
– 10 x Imperial Walkers
– 10 x Donkey Kicks

The Thang
– Big Boy Situps (start with 3 and increase/decrease by 3 up/down the ladder)
– 2-Count Merkins (start with 5 and increase/decrease by 5 up/down the ladder)
– 4-Count Squats (start with 5 and increase/decrease by 5 up/down the ladder)
– Pull-up (start with 1 and increase/decrease by 1 up/down the ladder)
– 1 Minute Plank
– Repeat (4 rungs up and then back down)
– Mosey to the rock wall in the lower lot and grab a 10 rep rock
– 10 x 4-count low half curls
– 10 x 4-count high half curls
– 10 x 4-count full curls
– 10 x 4-count shoulder presses
– 10 x 4-count skull crushers
– 10 x 4-count chest presses
– 10 x 4-count Rubekan Twists

– 20 x Freddy Mercuries
– 20 x WWII Situps
– 20 x Flutter Kicks
– 30 second side planks each side

Mosey back to VFW parking lot


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Jack Webb2.0 plus some

Another  Beautiful Saturday morning where  seven high impact men separated themselves and did what HIM do best.
Warm up – in cadence
SSH – 30
Cherry picker- 20
Merkins- 10
SSH- 15
Cherry picker – 10
Merkins -5
Todays Separator – 
Mosey to park by church –
only coupons this morning were 10 cones placed approx 10 yards apart
Suicides jack Webbs.
Sprint to cone 1 for 1 Merkin/ 4 overhead claps, sprint back.
Continue up to 10th cone – finishing with 10 merkins , 40 overhead claps
10 count
Lt Dan to 5th cone for  Super toy soldier set
50 lbc, 30 etk, 20 Big Boys
Lt dan back to start
Toy soldier set
30 lbc , 20 etk, 15 Big Boys
leisurely walk to the shade of a tree for The 3rdF
Back at it –
Nur to 10th cone For 10 burpees , nur back for 10 more burpees.
10 count
‘Wosey’ over to swings for round of squats and swirkins. Pair up.  One man does 15 swirkins while partner does squats.  switch.  Rinse and repeat for 3 rounds.
Mosey back to circle-
End with 1 man doing 15 dips while other pax hold plank.  Recover once all men have competed dips in rotation.
3rd F
“The people we surround ourselves with either raise or lower our standards. They either help us to become the-best-version-of-ourselves or encourage us to become lesser versions of ourselves. We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great.
We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the-best-version-of-ourselves.” Matthew Kelly
“The Best Version of yourself “
What does that look like ? In all aspects of life.   As HIM – Fitness. Fellowship. Faith.
I say Focus less on trying to be someone you aren’t sure you can be and choose to surround yourself with people who raise the bar, challenge you, encourage you, uplift you, stretch you , and have the ability to raise your belief and ultimately you will be on your way to “The best version of yourself’
This falls perfectly into the F3 credo- Leave no man behind, but leave no man where you find him.
Surrounding yourself in this F3 environment is exactly what this quote is all about.  And why we need to continue to grow our numbers and invite FNGs.
out –
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The M

Date: 12 Jun 18

Q: Priorities

Pax: lulu (FNG), Priorities, You Betcha

3 pax stumbled in Tuesday morning with a notable absence as Sharkbait was downrange tending to the Mammon.  Those that showed were in for a treat as YHC put more thought into this workout in quite some time.  Rejuvenated with mere thoughts of the upcoming vacation had us all in high spirits!  Here’s how it went down:

Abe Vigoas IC x14

Newton’s cradle IC x14

Nolan Ryans IC x14

Indian Run – 1 lap around the field – Side note – the 3 man indian run is no joke when partnered with a daily cross fitter and a recent 3:20 marathon finisher…

Van Goghdas IC x14

Elevens – Dip/Derkins

Rosalitas IC x14

Sun gods IC x14

American hammers IC x14

Red Barchetta

Yoke Walk – 1st pax carried the traditional F3 Monterey Jugs down the aisle of cones while the other 2 pax zombie walked.  Rinse. Repeat.

Apperently, the cleverness of my weinke was lost on the two unattached pax (but with serious class B dependents…).  YHC and M Priorities were of course celebrating our 14th wedding anniversary that day.  Obvious to me…

COT ended with a message from the Q source.  Everyone, whether married or not should check out Q1.5 on the transformative relationship between a man and a woman.

We welcomed lulu this morning as an FNG this morning who proudly sported his lulu lemon attire with out shame!


Lots going on in F3 Monterey.  First off, lots of us, including YHC, will be vacationing the next 2 weeks.  Make sure to sign up for the Q here so you aren’t posting alone! If you’re planning to post to a workout, make sure you let everyone else know!

When we all get back in July, the schedule is changing!  We’ll be going to Monday/Wednesday at 0600 and Saturday at 0700.  Same locations, different times.  Come back ready to work!!!

Beach is hosting his monthly bike ride on Saturday July 7th and hitting up Saltwood for brunch.  Last month to English Ales was awesome.  Don’t miss this one.  See Beach for details.


Have a great summer break, if you’re leaving the area and SYITG when you get back! Aye!!

Priorities out


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Mid Week Fathers Day Beat Down


 Initiation of Site-Q  (Vanilla)  Official Shovel-flag Hand-off


QIC – Leatherman – VQ

AO – Primis Oppidum (First Town) Lewes, DE

PAX – Chappie, Vanilla, Summit, Canvas, Leatherman(Citronella), Ice Beaker(FNG), Stretch(FNG), Spokes(FNG).

FNG Count – 3


SSH – 20 I/C

Mountain Climbers – 20 I/C

Cherry Pickers – 20 I/C

Capri Lap around the Courts.

The Thang – Mid Week Fathers Day Beat Down

30 – Over Head Squats with Coupon (Cinderblock)

40 – Erkins on Coupon

30 – LBC

40 – Derkins on Coupon

Lap around Courts

Rinse and Repeat 5 times

(Due to time we had to stop before everyone hit their 5th set.)

NOTE – Or was it 40-30-40-30 or 30-30-30-30 Who knows after the first set !!

3rd F  (Blog from SEE BELOW

Finished the Workout with: 

10 Shoulder Tap Merkins with Partner

10 Plank Holds 10 BB with Partner ( Partner holds plank on Partners knees doing  the BB) Switch when done

10 Partner Squats and Merkins ( Partner holds Feet and when Squat other partner Merkins) Switch when done

10 Leg Raises On your OWN

10 Bicycle Crunches

 15 Sec – Hold 6 inches then raise a little hold another 15 Sec then lower back to 6 Inch Hold and done on Q call.


  • 3 FNG’s named


  • Announcements: Other AO’s, other days of the week…check ’em out!
  • Prayers


3rdF MESSAGE (shared by YHC at the half-way point of workout)

–10 Things Scripture says about being a Father–

There is nothing easy about being a dad. Especially nowadays, if conversations around the water-cooler are anything to go by. Well, we hear your pain. But, an honest look at history reveals a comforting familiarity to the foundational premise.

Fact is: dads have been throwing their hands up in the air for literally thousands of years. Fortunately for us, this means we don’t have to reinvent the wheel. The iPod, maybe. But the wheel, no.

While children were frustrating the dads of yore, the teachers of yore also came up with their own ideas. So we took a look:

“10 ways to teach your son to fight Romans” didn’t seem PC.

“10 ways to marry off your daughter before she becomes a teenager” also didn’t work for us.

“10 ways to plague the Egyptians” wasn’t going to pass muster with the State Department.

The good news, however, is that we did find the following 10 things Scripture says about being a father:

1. Don’t provoke your children (Ephesians 6:4)

The alternative, the scripture suggests, is to raise them to be young people of faith.

2. Be your child’s “First Teacher” (Proverbs 22:6)

It’s our responsibility to “train up a child in the way he/she should go.” Not the school, not the government, but you—and that means dad.

3. Dads need to exemplify a good life (2 Cor. 3:2-3)

Scripture teaches that who we are and how we live is like a “letter from God.” Our kids read that letter, every day.

4. Provide for your family (I Tim. 5:8)

This idea covers more than rent and food. As dads it’s our responsibility to make sure our family’s needs are addressed across the board. No ducking out of this one.

5. Good dads discipline their children (Proverbs 13:24)

The one who loves their children, scripture says, “is careful to discipline them.” This is also about proactive leadership in our homes.

6. Dads spend time with their children, and it’s not empty time (Deut. 6:6-9).

The scriptures are clear that dads must engage their children in the kind of deep, heart-to-heart conversations that impart more than facts, but teach wisdom. Schedule some regular “conversational walks” with your children, one on one. Family time that counts.

7. Compassion is a “dad” characteristic

As a father has compassion on his children,” Psalm 103:13 points out, “so the LORD has compassion.”

8. “Put your money where your mouth is”

Well, not in those exact words. But James 1:22 instructs us to not only be “hearers” of God’s word, but “doers” also.

9. Dads never give up on their kids

The story of “The Prodigal Son” (Luke 15:20-24) is the story of a father who never gives up hope and is ready to receive his child back with open arms. We can discipline, we can hold accountable, but we must never give up.

10. Dads pray for their children (1 Chronicles 29:19)

King David prayed for his son, Solomon. Children who know without any doubt that their dads pray for them every day own a deep sense of love and security.


~ Leatherman on the VQ, out!



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