Summit

3 Thangs for 3 PAX

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6/23/2018

QIC: Vanilla

AO: Aegis: Georgetown, DE

PAX: Fireplex, Summit, Vanilla

Warm-O-Rama

Cherry Pickers – 19 IC

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20 IC

Plank Jacks – 20 IC

Mosey to Napa Autoparts

Cherry Picker – 20 IC

Windmill – 10 IC

Mosey to Georgetown Middle School for Tha Thang

The Thang 1: Chappie Challenge aka Scary Spice Circuit

Start: PAX lined up along sidewalk 1 on near side of school front yard.

Round 1: Bearcrawl to sidewalk 2, mosey back to start, complete 30 merkins OYO.

Round 2: Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, mosey back to start, complete 20 merkins.

Round 3: Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, Dragoncrawl to sidewalk 4, mosey back to start, complete 10 merkins.

The Thang 2: Quarter Pounder

Sprint 25 yards – 25 Merkins, Nur Back

Sprint 50 yards – 50 Prisoner Squats, Nur Back

Sprint 75 yards – 75 Mtn. Climbers, Nur Back

Sprint 100 yards – 100 LBCs, Nur Back

Break for 3rd F

“The only thing necessary for the triumph of evil is for good men to do nothing.” -Edmund Burke

Read excerpt from Freed to Lead by OBT & Dredd

“There are many great Workout locations in F3Nation, but Charlotte’s Freedom Park was the first. It is where it all started. Not only is it a great place for a Workout, it also serve the community in a thousand different ways. The average man in F3Metro probably spends an average of 7 hours a week there in one capacity or another. Go there on a Saturday morning in the spring or fall and you will see the parking lots stuffed full of minivans and the fields overrun with kids playing soccer and baseball. There is so much sweet America there it will make your teeth hurt. When the world is running particularly amok, a day in Freedom is all a man needs to keep him focused on what we have here, what is worth protecting. The World may be afire, but we have Freedom, brothers. We have Freedom. Is it likewise in every park that is part of F3Nation? We imagine so. That is really why we do this, isn’t it?

One day after soccer, Dredd was walking toward his minivan with his daughters when the youngest one asked him why there were never any police officers at Freedom Park. He had never thought about it until that moment, but she was right. Except at the front gate (enforcing the no-left turn rule), he had never seen a police officer patrolling the park. So he answered, “They are probably at other places where they are needed.”

Which prompted her older sister (in her older sister voice) to say, “Yeah, we don’t need them here because we have the daddies.”

Little sister replied, Riggggght we have the daddies to keep us safe at Freedom. The police are at the parks without the daddies.” At that, Dredd kind of looked away so his daughters wouldn’t see the tears in his eyes, and he noticed that he could see about five other F3 guys within nine-iron distance, coaching soccer or cheering their kids on. And he knew there were another twenty F3 men that he couldn’t see from where he was standing. But there were there. 

It occurred to Dredd that if the bad guys came to Freedom they might have thought it easy pickings because they would see no police on duty. But they would be mistaken. If evil came to Freedom it would have the daddies to contend with, and it would not stand a chance. While we might be outnumbered Brothers, we have locked our shields and will keep them locked in the heat of battle. We know that to be true. 

Alone, we may go down fighting but we are still easily overcome. But we do not fight alone. We fight behind the Locked Shields of the Minivan Centurions. That shield wall will not be broken. That is Why We Are Here. We are F3.”

Mosey back to AO for Tha Thang 3: Captain Thor

1:4 ratio of big boys & American hammers, work to 10:40

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

SHELDON COOPER – NOT ON A HILL!

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06/19/2018

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,

Fireplex

Jack Webb2.0 plus some

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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.
COT
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 –
SUMMIT

Mid Week Fathers Day Beat Down

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6-13-18

 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

Warm-O-Rama

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 allprodad.com) 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.

Name-O-Rama

  • 3 FNG’s named

COT

  • 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!

 

 

Well, Ya Post Anyway

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6/9/18

QIC: Chappie

Seemed like YHC’s phone kept dinging last evening with the news of PAX who couldn’t make today’s workout for a variety of reasons. YHC thought about calling it off, concerned that no one would show. However, the determination was quickly made to post anyway. After all, YHC has worked out all by his lonesome before; that’s the worst that could happen. And to be honest, the thought to call it off was only based on the temptation to Fartsack. Forget about that!

You put a lot of planning into the workout and perhaps even more into a 3rd F message; so what happens when you’re not sure if anyone is going to post? Well, Ya Post Anyway. We weren’t the first PAX to post with only two. YHC loaded the necessary sandbags in the back of his Pathfinder in prep for the Gloom. As departure time came in the Gloom, YHC grabbed his Ruck on the way out the door; it was also determined that of no one else showed, the Pathfinder would remain at the AO for a later pickup…after YHC rucked the 8.7 miles home and had his M drive him back to get his ride. Lofty goal! Thank goodness that Summit posted at the Aegis. We had a great time together, here’s how it went…

Warm-O-Rama:

SSH – 18 IC

Cherry Pickers – 15 IC

IW’s – 18 IC (had to include these, they would be part of YHC’s 3rd F message later)

Side Planks – Both sides

Low Plank – hold 6″, 10 count (rinse & repeat 2x)

“Re…cover!” (YHC’s 2 favorite words!)

Mosey to North Bedford Street Park. Ah, yes…the joy of discovering the rather conspicuously positioned sandbags under a large oak tree! Why, it appears they are there for our use! Might as well use them!

The Thang:

2 PAX & 1 40lbs. sandbag put into use for “21’s”

Objective: Carry the sandbag to one end or the other, other PAX picks it up so that it is constantly shared and moved end-to-end while doing Merkins at one end and LBC’s at the other. Plus, the PAX had draw at least 3x from the “Ab Deck” of cards in the middle of the field. We lost count of the number of cards pulled from the deck; it just seemed right to keep pulling. PAX took a break at 10 & 11 (middle of the routine) for a brief 3rd F Message (not posted here because YHC wants to share it in person, with more PAX…next workout, maybe).

YHC introduced this particular “21’s” routine nearly a year ago at the same AO, and it was a brutal test of endurance. that time we had 6 PAX so we used 3 sandbags–the rule was to never pass by a sandbag . Honestly, today’s push seemed to go by fast and fairly easy. Perhaps that was because of the oft repeated F3 truth: “It doesn’t get easier, you get better/stronger.” More accurately, though, YHC believes it went by so fast and easy because he and Summit kept up some good chatter all along the way. Before we knew it we were done!

We’d all agree there are different dynamics with different numbers of PAX. However, when there are only two, it seems to actually become a great opportunity for some solid 2nd F. Thanks for the camaraderie, Summit! Really not sure I wanted to Ruck that far home so I’m glad you posted. So…what happens when you’re not sure if anyone is going to post? Well, Ya Post Anyway!

Mosey back to the AO

COT

No announcements

Prayers for:  Scary Spice, Summit’s parents, etc.

Saturdays can be hard, especially this time of year as vacations and other family plans take the day. But, hey, we wouldn’t be HIM if we didn’t keep family first. Outside of our relationship with SoulQ, our family must always be priority number 1. Keep it that way, gents! Nonetheless, if we want to see this AO grow we’ve all got to make it a point to EH some Sadclowns from Georgetown. Always honored to lead, no matter how many show.

Chappie, out!

Crab VS Bear Futbol

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6/7/18

QIC: Nugget

8 HIM posted this morning for a fun match on the pitch. (Soccer term for field). The grass was cut and the HIM were ready to get after each other and show their skills (or not) in the crab walk vs bear crawl soccer match!

Disclaimer

Warm up:

-Capri lap
20-SSH
15-windmills
15-cherry pickers
20-mountain climbers
Crab walk VS Bear crawl Soccer.
20 minute match. One team crab walks while other bear crawls. Teams switch positions after each goal. Goalie for both teams is in the plank position. Both teams rotate goalie between each goal.*** rules changed as game progressed.
^^^Match Highlights
-‘good guys’(fireplex, chairman, toy soldier and nugget) topped ‘bad guys’ (summit, vanilla, leatherman and chappie) 4-3!
-fireplex was match MVP with winning goal!
* 3rd F
ABs on fire workout
1. Windshield wipers
2. Big boys
3. Reverse crunches
4. Bicycle crunches
5. V-sits
6. Heel touches
10 reps each X 2 sets
Group Merkins. (4 HIM in square in plank position with their feet on each other’s back.
Good guys did 7
Bad guys did 10 for punishment (mostly humiliation)
Ended in COT
* 3rd F
Overview-In a Pit with a Lion on a Snowy Day: How to Survive and Thrive When Opportunity Roars by Mark Batterson

Your greatest regret at the end of your life will be the lions you didn’t chase.

You will look back longingly on risks not taken, opportunities not seized, and dreams not pursued. Stop running away from what scares you most and start chasing the God-ordained opportunities that cross your path. In a Pit with a Lion on a Snowy Day is inspired by one of the most obscure yet courageous acts recorded in Scripture, a blessed and audacious act that left no regrets:
And Benaiah the son of Jehoiada, the son of a valiant man, of Kabzeel, who had done many acts, he slew two lion like men of Moab: he went down also and slew a lion in the middle of a pit in time of snow:(2 Samuel 23:20)

Chapters (discussion points)

Chapter 1 Locking Eyes with Your Lion

Chapter 2 The Odd Thing About Odds

Chapter 3 Unlearning Your Fears

Chapter 4 The Art of Reframing

Chapter 5 Guaranteed Uncertainty

Chapter 6 Playing It Safe Is Risky

Chapter 7 Grab Opportunity by the Mane

Chapter 8 The Importance of Looking Foolish

Chapter 9 Unleash the Lion Chaser Within

Chapter 10 The Multiplication Anointing

40lbs, 10 cones and 100yards

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QIC- Summit
AO- Milton, De
Warm up – all in cadence
SSH – 30
Cherry picker- 20
Merkins- 10
SSH- 15
Cherry picker – 10
Merkins -5
Mosey around block back to AO
The Thang-
10 Cones are set up approx 10yards apart
1/2 mosey to tenth cone and back with 40lbs -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch.
All pax side shuffle to 9th cone. side shuffle back to start
8th – at each cone stop and do amount of merkins per cone you are at. To and back
7th – NUR to cone, high knees back
6th-   lt dan to cone ,mosey to cone 5 for toy soldier ab set , mosey back
5th – repeat cone 10 routine but to 5th
4th- mosey to cone. Lbc’s at each cone on way back 40,30,20,10
3rd- lunge walk to cone with 40lbs, mosey back
2nd- mosey to cone- 10big boys mosey back
1- inch worm to cone , burpee with broad jump back.
30 squats with 40lbs oyo
3rd F- reading from qsource on Q preparedness

Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.

Because F3 is an organization of leaders rather than an organization with leaders, every man is asked and expected to be a Q, both within F3 and in the other groups in which he is a member outside of F3. This call to leadership arises from F3’s Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.

Some outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned outcomes, the Q can anticipate and get prepared for what will be expected of him to be effective. But the Q cannot do that for unexpected outcomes because they come upon him suddenly—for those outcomes he must already be prepared to be effective.

To effectively respond to both the envisioned and circumstance-driven outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through four distinct quadrants: Get Right, Live Right, Lead Right and Leave Right (the G3L).

• GET RIGHT (Q1): to properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.

• LIVE RIGHT (Q2): to be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other members of his groups if his personal alignment is proper.

• LEAD RIGHT (Q3): to practice effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his communities to be healthy, his organizations to be effective and his teams to be dynamic.

• LEAVE RIGHT (Q4): to build a legacy, the aligned and purposeful Q exerts disruptive leadership with IMPACT throughout his lifetime and beyond.

The QSource provides a guide to Preparedness to help the Q accelerate through his G3L.

TO LEARN MORE, see the index of all 54 QPointsthat comprise the QSource.

 

Keep winning!  Be intentional in all areas of your life.  – Summit 

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