Semi

Merkins Make Me Mad

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Date: 03/05/2024

AO: CHOP, Milton, DE

QIC: Fireplex

Pax: Bunt, Wood, Pooh, Deez, Semi, Woodstock, Ruxpin, Chattahoochee, Probe, Fireplex

Warm up

Merkins – 20 OYO

SSH – 20 IC

Cherry Pickers – 15 IC

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

Windmills – 15 IC

Imperial Walkers – 15 IC

The Thang

Super 21 Routine – 21 Merkin & 21 Big Boys, 20 Merkins & 20 Big Boys, 19 Merkins & 19 Big Boy’s, repeat until completing 1 of both.  Equals 231 of each exercise. 

Spartan Run Routine – Run/sprint 100 yards (modified to 50 yards) and drop and do 15 merkins.  Plank until all PAX are complete.  Wosey back to the start.  Run/sprint 100 yards (modified to 50 yards) and drop and do 15 merkins.  10 reps for 150 merkins for the exercise (Totals 150 if 10 reps of 15 are complete).

A total of 401 merkins for the beat down includes the 20 completed on the warm-up.

F3 Message 03/05/24

THE ANGER MONSTER – #9437

March 14, 2023

As an airline passenger, those video images from the Los Angeles airport that day were just plain disturbing: a human stampede, terrified passengers, fleeing from a gunman on the loose in the terminal.

I’m Ron Hutchcraft and I want to have A Word With You today about “The Anger Monster.”

These explosions of violence have happened in a theater, a mall, a school, an office, a church. The bullets may start flying any place, leaving behind lost and shattered lives. And you can be pretty sure the person pulling the trigger is an angry man. Whose anger – often hidden from those who know him, one day erupts like a volcano, destroying whatever is in its path.

My sense is that there are a lot of angry people around us these days, seething inside, sinking into a darker and more dangerous place each day. You see it surface as road rage, angry parents at their kids’ games, frustrated shoppers, bullies at school and on the Internet creating anger in their victims.

Usually, behind anger is pain. Angry people feel wounded, wronged, unheard, victimized, and taking it out on whoever inadvertently pushes their buttons. Many times there are, in fact, things in their past that have left them broken inside, but never with an excuse to wound or do violence to someone else because of it.

I suppose, at one time or another, each of us is the angry person. Not on a rampage to end lives, but angry enough to inflict some serious damage on people around us. Most often the people we love the most.

Mount St. Helens in Washington used to be considerably higher until she literally blew her top in an eruption one day. The eruption didn’t last long. The damage? That’s there forever. Underlying a lot of our explosive moments is this full glass thing. If I pour water into a half-empty glass, it will take quite a bit to make it spill, right? But if I’m going through life with a glass that’s already full, it only takes a drop to make it spill. And there are plenty of “drops” in a day’s time; aggravations, conflict, and difficulties.

And with the spill comes the lashing out. Usually the violence is the verbal kind. The world’s best-selling book, the Bible, describes it as “reckless words (that) pierce like a sword.” See, long after the wounder has forgotten, the wounded carries the scars of that anger.

Part of the problem is that some of us were raised to stuff our emotions. We don’t deal with them. That’s what fills up the glass. The time bomb’s going to keep ticking until we make room in that glass, which means taking a bold healing step; facing that pain that we’ve stuffed in our closet. It’s the match that keeps lighting the fuse of the anger and leaving a trail of burn victims in our wake.

It may mean walking through the pain with a counselor. Or digging deep into spiritual resources for the most liberating step a wounded person can take – forgiving. Even seeking forgiveness from those who’ve been the victim of my anger.

Maybe the kids are right. There actually is a monster in the closet, a wounded monster, who needs to be dragged out into the light so the healing can begin. Ironically, it is often the “monsters” that we can’t control that drive us to a greater power; someone who has repeatedly proven He can subdue the dark forces that control us. The dark side is what drives me to Jesus Christ.

When He was on earth, He encountered a man in the grip of forces so dark no one could control him. And it says, “He tore the chains apart… No one was strong enough to subdue him.” No one except Jesus. He expelled the “evil spirit.” And the man ended up “sitting at Jesus’ feet… in his right mind” (Luke 8). Jesus is still doing miracles like that, fixing what’s broken inside us, transforming the evil inside us. That victory over our darkness cost Him his life at the cross.

Our word for today from the Word of God, Revelation 1:5 says, “He loves us and has freed us from our sins by His blood.” Today He wants to bring peace into the angry storm in your life if you’ll open the door of your heart to Him. How to do that? Go to our website. You’ll find it there – ANewStory.com – and let Him begin the transforming relationship that tames the monster inside.

Respectfully Submitted,

Fireplex

2/21/24 Coupons and Wheelbarrows

, , / Leave a Comment / DE, First Town, Lewes / By

QIC: Semi

Warm-a-Rama

21 Ssh i/c
12 Seal wave i/c
21 Cherry picker i/c
Capri lap around upper parking lot
Side shuffle out, nur across, side shuffle in, and mosey across
21 Windmill i/c
12 Plank Jack i/c
21 Seal Jack i/c
2nd capri lap around upper parking lot
Side shuffle out, nur across, side shuffle in, and mosey across

THE THANG

Each HIM grabs a coupon and line up at end of alley

With only 3 HIM we teamed up and 2 HIM held the legs of the HIM doing the wheelbarrow

wheelbarrow to gym door, wosey to start
12 burpees
Wheelbarrow to gym door
12 burpees, wosey to start
Coupon barrow to gym door, wosey to start
21 Abyss merkins

3rd F
https://www.facebook.com/share/r/CpxcuNaPiQWLjx61/?mibextid=xfxF2i

United and freedom course

Number Rama
Name Rama
Cot

3 HIM showed today: Semi, Hump Day, Deez

Dumb Spelled B.O.M.B.S.

, , , , , , , , , / Leave a Comment / CHOP, Milton, DE / By

Date: 02/06/2024

AO: CHOP, Milton, DE

QIC: Fireplex

PAX: Ruxpin, Wood, Bunt, Chattahoochee, Probe, Deez, Semi, Streudel, Fireplex, Looney Tunes

Warm up

SSH – 20 IC

Bolt 45’s – 15 squats to halfway down.   15 squats halfway to full down.  15 full squats

Cherry Pickers – 15 IC

Imperial Walkers – 20 IC

Windmills – 15 IC

Mosey approx. .25 miles around the Mill Street block back to CHOP

The Thang 

B.O.M.B.S. – 50 Burpees,  100 Overhead Claps completed as a single count SSH with an Overhead Clap, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.  PAX partnered up and worked on exercises while partner Nur’d up the Chestnut Street hill to Mill Street and ran back down.  Each PAX should try to complete their half of the listed exercises.

F3 Message  

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.   

BUFFALO RIDING – #4578

Wednesday, July 28, 2004

I love to drive through Custer State Park in South Dakota because if you’re lucky you get to see a lot of buffalo. Now, seeing them is one thing – riding them is another. We were recently in South Dakota. One important part of our ministry, of course, is reaching what one researcher called the most devastated young people in America, and we were there for an outreach among Native American young people. Reservation young people are in just great need of the Lord. We were with our Lakota Sioux Christian brother and we saw some buffalo, and we joked a little bit about hunting them, and so on. Then he said, “You know, I know someone who rides buffalo in parades and on holidays.” I said, “Wait a minute. Did you say rides a buffalo?” I can’t imagine boarding one of these wonderful wild animals. Well, somebody asked this buffalo rider, “What’s it take?” He said, “Patience.” Then he said, “If you neglect him one or two days, he won’t be tamed anymore.”

I’m Ron Hutchcraft and I want to have A Word With You today about “Buffalo Riding.”

Our word for today comes from Romans 7:19. It talks about the buffalo inside you and me – a wild beast that does not want to be tamed. Verse 19: “For what I do is not the good I want to do; no, the evil I do not want to do – this I keep on doing. Now, if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.” Verse 24, “What a wretched man I am!” Paul says. “Who will rescue me from this body of death?” It’s pretty hopeless up to this point. And then here’s the good news. “Thanks be to God – through Jesus Christ our Lord.”

There’s an animal inside me that wants to go against God. The hymn writer says, “Prone to wander, Lord I feel it … prone to leave the God I love.” We know what God wants. We want it too, but we keep choosing to let that part of us that gets out of control run us. We can’t tame it, but we’re not without hope. There’s a Savior, not only from the penalty of sin, but from the power of sin. Romans 6 says, “sin will no longer be your master.” When we surrender that wild part of us to Jesus, He begins to tame what has always ruled us. But you can’t tame it once and for all. It takes patience, like the buffalo rider said.

Luke 9:23, “Take up your cross daily, and follow me.” If you neglect that buffalo, that animal inside of you one or two days, well, he won’t be tamed anymore. That sin has beaten you. And it has to be beaten now on a 24-hour basis. Twenty-four-hour little victories. Some of us have made the mistake of thinking that one great spiritual experience would tame the buffalo once and for all. But it keeps getting away from us again. It keeps riding over us. We miss the daily part.

If you conquer sin one day at a time, and if Jesus is the only one that can conquer it, then it stands to reason you have to be with Jesus each new day. You notice something that happens consistently when you miss a day or two of your time with Jesus. The dark side of you starts to surface again. I see it happen to me. I see traits that I was seeing less of, and suddenly I start seeing more of it again and so does everyone else close to me. It’s as if that daily surrender time with Jesus is the only dam that holds back the parts of me I hate. You miss being with the Savior from sin, and the sin starts to leak back in. You need a consistent get-together with the Lord Jesus where you again make Him Lord of your stubborn sins.

That’s largely the margin between victory and defeat because we’ve all got a buffalo to tame. Let him go unattended for a couple of days, and that sin will stampede right over you again. But you can ride the buffalo that has ridden you by daily turning over the reins to the one who died to tame the animal in you – the Savior, Jesus Christ.

Respectfully Submitted,

Fireplex

First Town Shoulder Burn

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QIC: Semi

Warm-a-Rama

20 seal jacks i/c
20 Windmill i/c
20 seal waves i/c
10 hip circles each direction oyo
20 plank jacks i/c
20 mountain climbers i/c
20 mountain man pooper i/c

The Thang

Each HIM grabs a 2 coupons

Start at 10 and work our way down

Blockeys
Bent over Rows ( both sides)
Curls
Chicken peckers ( b2w shoulder tap, double count)
Abyss merkins

Transition between sets;
Karaoke
Murder bunnies
Nur
Farmer carry out, Murder bear back

3rd F
Sentinels of the Tomb of the Unknown Soldier

The Sentinels of the Tomb of the Unknown Soldier stand watch 24 hours a day, 365 days a year, in any weather. Sentinels, who volunteer for this post, are considered the elite of the elite 3rd U.S. Infantry Regiment (The Old Guard), headquartered at nearby Fort Myer, Virginia.

After members of the 3rd U.S. Infantry Regiment become ceremonially qualified, they are eligible to volunteer for duty as Sentinels at the Tomb. If accepted, they are assigned to Company E of The Old Guard. Each soldier must be in superb physical condition, possess an unblemished military record and be between 5 feet, 10 inches and 6 feet, 4 inches tall for men or 5 feet, 8 inches and 6 feet, 2 inches tall for women, with a proportionate weight and build.

Would-be Tomb Guards must first undergo an interview and a two-week trial. During the trial phase, they memorize seven pages of Arlington National Cemetery history. This information must be recited verbatim in order to earn a “walk.” 

If a soldier passes the first training phase, “new soldier” training begins. New Sentinels learn the history of Arlington National Cemetery and the grave locations of nearly 300 veterans.They learn the guard-change ceremony, the manual of arms, and methods for keeping their uniforms and weapons in immaculate condition.

The Sentinels must pass multiple tests to earn the privilege of wearing the silver Tomb Guard Identification Badge. First, they are tested on their manual of arms knowledge, uniform preparation and walks. Then, they take the badge test, consisting of 100 randomly selected questions from the 300 items memorized during training. The would-be badge holder must get more than 95 percent correct.

The Tomb Guard Identification Badge is a temporary award until the badge-holding Sentinel has honorably served at the Tomb of the Unknown Soldier for nine months. At that time, the award can become a permanent badge, which may be worn for the rest of a military career. The silver badge is an upside-down, laurel-leaf wreath surrounding a depiction of the Tomb’s front face, the words “Honor Guard,” and figures representing Peace, Victory and Valor. Over 600 Tomb Guards have earned the badge since the late 1950s. 

The Tomb Guards work on a three-relief rotation; each relief has one commander and about six Sentinels. The three reliefs are organized by height, so that those in each guard change ceremony look similar in appearance. The Sentinels wear the Army dress blue uniform, reminiscent of the color and style worn by soldiers during the late 1800s. 

December Ultimate

, , , , , , , , , / Leave a Comment / Aegis, DE, Georgetown / By

QIC: Semi

Warm-a-Rama

20 seal jacks i/c
20 seal waves i/c
20 plank jacks i/c
Side shuffle around circle, switch facing direction halfway
10 hip circles each direction oyo
15 Michael Phelps i/c
15 mountain man pooper i/c
Toy Soldier halfway around circle, lt dan the other half

The Thang

Patriot run to Ruxpin’s distillery by the way by the railroad tracks

15 hanging knees raises oyo

Mosey to field by church

Ultimate frisbee – 2 teams of 5
Turn overs – 5 merkins.       Total – a lot!
Touch downs – 5 burpees.  Total – 30, 35

3rd F

WHY DOGS LIVE LESS THAN HUMAN

Here’s the surprising answer of a 6 year old child.

Being a veterinarian, I had been called to examine a ten-year-old Irish Wolfhound named Belker. The dog’s owners, Ron, his wife Lisa, and their little boy Shane, were all very attached to Belker, and they were hoping for a miracle.

I examined Belker and found he was dying of cancer. I told the family we couldn’t do anything for Belker, and offered to perform the euthanasia procedure for the old dog in their home.

As we made arrangements, Ron and Lisa told me they thought it would be good for six-year-old Shane to observe the procedure. They felt as though Shane might learn something from the experience.

The next day, I felt the familiar catch in my throat as Belker‘s family surrounded him. Shane seemed so calm, petting the old dog for the last time, that I wondered if he understood what was going on. Within a few minutes, Belker slipped peacefully away.

The little boy seemed to accept Belker’s transition without any difficulty or confusion. We sat together for a while after Belker’s Death, wondering aloud about the sad fact that dogs’ lives are shorter than human lives.  Shane, who had been listening quietly, piped up, ”I know why.”

Startled, we all turned to him. What came out of his mouth next stunned me. I’d never heard a more comforting explanation. It has changed the way I try and live.

He said, ”People are born so that they can learn how to live a good life — like loving everybody all the time and being nice, right?” The six-year-old continued,

”Well, dogs already know how to do that, so they don’t have to stay for as long as we do.”

Live simply.
Love generously.
Care deeply.
Speak kindly.

Remember, if a dog was the teacher you would learn things like:

• When your loved ones come home, always run to greet them.
• Never pass up the opportunity to go for a joyride.
• Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
• Take naps.
• Stretch before rising.
• Run, romp, and play daily.
• Thrive on attention and let people touch you.
• Avoid biting when a simple growl will do.
• On warm days, stop to lie on your back on the grass.
• On hot days, drink lots of water and lie under a shady tree.
• When you’re happy, dance around and wag your entire body.
• Delight in the simple joy of a long walk.
• Be faithful.
• Never pretend to be something you’re not.
• If what you want lies buried, dig until you find it.
• When someone is having a bad day, be silent, sit close by, and nuzzle them gently.

That’s the secret of happiness that we can learn from a good dog.

Mosey back to circle

Number Rama
NAME-A-RAMA
COT

10 HIM showed today: Semi, Woodstock, Chattahoochee, Fireplex, Whirlybird, Wood, Bunt, Chauffer, Ruxpin, Spaceman

Hammer Time

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QIC: Semi

Warm-a-Rama
15 Seal jack i/c
15 mountain man pooper i/c
15 Imperial walkers i/c
Karaoke across parking spaces and back
15 seal waves i/c
15 toy soldiers i/c
15 plank jacks i/c

The Thang

20 hammer rotations
10 Back lunge w/upward strike per side
10 hammer rows per side
10 hammer curl and press per side

Weapon pass bolt 45

20 hammer rotations
10 Back lunge w/upward strike per side
10 hammer rows per side
10 hammer curl and press per side

3rd F

During a prank, a student stuck a paper on his classmate’s back that said “𝗜’𝗺 𝗦𝘁𝘂𝗽𝗶𝗱”, and asked the rest of the class not to tell the boy.

Thus the students began laughing on and off…

Came afternoon math class started and their teacher wrote a difficult question on the board.

No one was able to answer it except the boy with the sticker.

Amid the unexplained giggles, he walked toward the board and solved the problem.

The teacher asked the class to clap for him and remove the paper on his back.

She told him: “It seems that you don’t know about the paper your classmate has pasted on your back.”

Then the teacher looked at the rest of the class and said:

“Before I give you a punishment, let me tell you 2 things:

First, throughout your Life, people will put labels on you with many nasty words to stop your progress.

Had your classmate known about the paper, he wouldn’t have gotten up to answer the question.

𝗔𝗹𝗹 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗱𝗼 𝗶𝗻 𝗟𝗶𝗳𝗲 𝗶𝘀 𝗶𝗴𝗻𝗼𝗿𝗲 𝘁𝗵𝗲 𝗹𝗮𝗯𝗲𝗹𝘀 𝗽𝗲𝗼𝗽𝗹𝗲 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂 𝗮𝗻𝗱 𝘀𝗲𝗶𝘇𝗲 𝗲𝘃𝗲𝗿𝘆 𝗼𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝘁𝘆 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻, 𝗴𝗿𝗼𝘄 𝗮𝗻𝗱 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳.”

“Second, it’s clear that he doesn’t have any loyal friend among you all to tell him about the sticker.

It doesn’t matter how many friends you have – it is the loyalty you share with your friends that matters.

𝗜𝗳 𝘆𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗵𝗮𝘃𝗲 𝗳𝗿𝗶𝗲𝗻𝗱𝘀 𝘄𝗵𝗼 𝗰𝗮𝗻 𝗱𝗲𝗳𝗲𝗻𝗱 𝘆𝗼𝘂 𝗯𝗲𝗵𝗶𝗻𝗱 𝘆𝗼𝘂𝗿 𝗯𝗮𝗰𝗸, 𝘄𝗵𝗼 𝗰𝗮𝗻 𝘄𝗮𝘁𝗰𝗵 𝗼𝘃𝗲𝗿 𝘆𝗼𝘂, 𝗽𝗿𝗼𝘁𝗲𝗰𝘁 𝘆𝗼𝘂 𝗮𝗻𝗱 𝘄𝗵𝗼 𝗴𝗲𝗻𝘂𝗶𝗻𝗲𝗹𝘆 𝗰𝗮𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘆𝗼𝘂, 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗯𝗲𝘁𝘁𝗲𝗿 𝗼𝗳𝗳 𝗮𝗹𝗼𝗻𝗲.”

Choose your friends wisely!

20 Merkin Seal wave
20 mountain climbers (high knees to outside of elbows)(Peter parker?)
20 squats w/knee raise

Number-Rama
NAME-A-RAMA
COT

3 HIM showed today: Semi, Hump Day, Looney Toons

Semi’s Playground

, , , , / Leave a Comment / DE, Milford, The Grit Mill / By

QIC: Semi

Warm-a-Rama
15 seal jacks i/c
15 seal waves i/c
Side shuffle across parking spaces and back
15 cherry pickers
Grab 2 water bottles
Toy Soldier towards building

Mosey to playground behind Milford church of God

The Thang

15 hanging knees raises
10 swerkins
15 Semi rotator per side
10 upside-down merkin

3rd F
1 Corinthians 16:13-14
Be on your guard; stand firm in the faith; be men of courage; be strong. Do everything in love.

15 hanging knees raises
10 swerkins
15 Semi rotator per side
10 upside-down merkin

Chappie run back to AO (running with water in your mouth) reward of 10 burpees

Round of Mary
15 Reclined hello dollies
20 4 count Freddie
15 American hammers
15 big boys
15 lbcs

5 HIM showed today: Semi, Dory, Ruxpin, Baa, Shutter

A Little Sled Time

, , , / Leave a Comment / DE, First Town, Lewes / By

QIC: Semi

Warm-a-Rama
10 harry rockets i/c
5 bomb jacks oyo
15 mountain climbers i/c
10 hip circles each direction oyo
15 seal waves i/c

The Thang

1 HIM pushes sled across parking lot and back as timer for rest of PAXs

AMRAP

Round 1
Semi rotator – left
Farmer carry 35# plates across parking lot
Pretzel sticks – left
Round 2
Slam ball
Wide Merkins
Curls

3rd F
1 Corinthians 16:13-14
Be on your guard; stand firm in the faith; be men of courage; be strong. Do everything in love.

Round 3
Semi rotator – right
35# plate twist
Pretzel sticks – right
Round 4
Diamond merkins
Skull crushers with slam ball
Man maker
Round 5
Merkins
Burpees
American hammer with 35# plate
Round 6
Lbcs
Merkins
Curls

Number-Rama
NAME-A-RAMA
COT

4 HIM showed today: Semi, Toy Soldier, Mr Mom, Looney Toons

Gump fill in

, , / Leave a Comment / DE, Milford, The Grit Mill / By

QIC: Semi

Warm-a-Rama
Side shuffle across parking lot, side shuffle back
20 mountain climbers i/c
15 seal jacks i/c
10 screaming lunges per leg oyo
15 seal waves i/c
10 mountain man pooper i/c
High knees across parking lot, butt kickers back

The Thang

Tabata, using small coupons
8 rounds of 8 excercises
Curls – palms up, hammer, palms down
Flys (shoulders on large coupon) – palms out, palms in
Squats – 6″, wide
Bent over rows – palms in, palms down
Bench press (shoulders on large coupon) – elbows in, palms together, skull crushers
Holding chair chest squeeze – extended, close
Abs – gas pumpers, lbcs, pretzel sticks
Bent over flys – palms down, palms in

3rd F
Find a group of men that will carry your mat for you. This F3 group is awesome! Thank you fellow HIM.

Number-Rama
NAME-A-RAMA
COT

3 HIM showed today: Semi, Ruxpin, Shutter

Semi fun

, , , , / Leave a Comment / DE, Milford, The Grit Mill / By

QIC: Semi

Warm-a-Rama
15 seal jacks i/c
15 seal waves i/c
10 toy Soldier i/c
10 hip circles each direction oyo
10 mountain man pooper i/c

The Thang

Mosey to bridge by surf bagel.

Lt. Dan halfway up, Dan Lt. The other half
Side shuffle across bridge, switch facing direction halfway
Nur across bridge
Using benchs by new playground
15 bench squats oyo
20 derkins
30 urkins

3rd F
Hit on United’s men’s night.
The pastor talked about what is you scoreboard?
Money, promotions, success?
It should be:
Legacy, relationships, family

Attempted 5 swerkins on boat chain
Karaoke across bridge, switching facing direction halfway

Moved to the bocce court
15 pretzel sticks oyo
Not so easy lazy boy
20 gas pumpers i/c
Found a bench close to the bocce court
15 split squats oyo per leg
Bolt 45 Semi style
First 15, sumo
Second 15, feet 6″ apart
Last 15, high decline in bocce court

Toy Soldier set
50 lbcs
25 E2K per side
15 big boys

20 4 count Freddie i/c

Mosey back to AO

Number-Rama
NAME-A-RAMA
COT

5 HIM showed today: Shutter, Sherlock, Roscoe, Ruxpin, Semi

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