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Know when to fold ’em

COUNT-OFF & NAME-O-RAMA:
PAX: Hardywood (down range from Richmond), Walmart, Teasip, Rump Roast, Antman, Sally, AlrightAlright
QIC: Oatmeal

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given and implicitly acknowledged

WARM-O-RAMA:
SSH x15 IC

IST x15 IC

High knees x20 IC

THA THANG:
YHC had PAX team up, and decided to play cards with PAX by bringing two decks of cards set at different locations around the track (not quite at 200m intervals, more like 150m and 250m).

Each suit in the deck corresponded to a different exercise: Humpers, monkey (Hearts), Squats (Spades), Carolina Dry Docks (Clubs) and Diamond Merkins (Diamonds) while PAX performed number indicated on card (face cards were 10 and aces 11).  YHC was kind enough to remove all cards lower than seven from each deck, and as a bonus, one deck contained two jokers.  The reward for drawing jokers was 20 burpees for the “lucky” teammates!  Upon completing each lap, PAX completed five pullups before drawing a new card.

When the cards at both stations were drawn out, YHC assembled PAX in a circle of pain, reshuffled both decks and had each PAX pull a card from his deck of choice.

MARY:
All IC:

Flutter kicks

Rosalitas

Marge & Homer

FM’s

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Mumble chatter was varied since PAX were spread out around the track.  There was enough overlap to know Teesip and Rump Roast drew both jokers to complete 40 burpees (with luck like this, a trip to Vegas should be arranged).  No explicit thanks were given by other PAX for this sacrifice (however PAX were rewarded with a joker during circle of pain).  YHC had the pleasure of partnering with Hartywood during workout and learning he made the road trip to Texas with his M and 4 x2.0’s, one of which is 5 mos old (TClaps)! Best to our Richmond brother and safe travels home after the holidays!

ANNOUNCEMENTS:
1. Q Source launching in 2019.  Vote for times that work for your schedule on Band.

  1. Run Ranger Run signup. Team page is at following link: https://secure.e2rm.com/registrant/TeamFundraisingPage.aspx?teamID=838480&langPref=en-CA
  2. CSAUP event March 2. Contact AlrightAlright to volunteer for “planning committee”
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CFP Primer

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Ant Man, Boomer, Hardywood, Icebox, Ina, Invisible Ink (FNG), Isaiah, Mar-a-lago (FNG), Oatmeal, Rump Roast, Sally
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15

IST x15

THA THANG:

ALABAMA

Abe Vigoda

Lunges

ATM

BOMBS

Agassi’s

Merkins

Alabama Prom Date

OKLAHOMA

OH Claps

Kraken Burpee

LBCs

Alligator Merkins

Howling Monkeys

OYO Burpees

Mountain Climbers

Alphabet

CLEMSON

Carolina Dry Docks

Lt Dans

Elevens (Merkins & Squats)

OPP

Nolan Ryan

NOTRE DAME

Newton’s Cradle

OYO Paint the lines

T Merkins

Rosalita

Empty Wheelbarrow

Duck Walk

Al Gore

Monkey Humpers

Escalator (Burpees, Merkins, Squats, LBC)

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Lots of good mumblechatter this morning, even in the cold. Alright Alright was quick to guess the theme and thus received 5 bonus points. A nice crisp high five await the person with the most bonus points at the end of 2019, so I’m the competition will be fierce Antman was somewhat faithful to the fantasy football last place payoff as he Chippendaled for most of the workout and did wear the Michigan shorts (though they were over some tights). One FNG didn’t completely understand the alphabet workout as he said “F” but his legs did not move. This led Ina to proclaim that he was using invisible ink and hence his name. Good to have Isaiah back out and join us in the gloom and great having Hardywood down from Richmond as well as the two FNGs.

ANNOUNCEMENTS:
1. Run Ranger Run in Februray. Sign up on Band
2. CSAUP on March 2, Texas Independence Day

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Dora Ball

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Rump Roast, Walmart
QIC: Sally

AO: Curtis Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 16 IC
IST x 16 IC
Hairy Rockettes x 12 IC

THA THANG:
Mosey to soft-top
Morning call: All but one PAX get into push-up position and hold the up position while one guy counts off doing 5 pull-ups. Every time a pull-up is called out, the PAX does a merkin. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups.
Repeato
Repeato with Dips on the park bench replacing pull-ups

10 count recovery

Modified Lazy Dora:
Partner up; as a team complete 60 pull-ups, 60 merkins, 200 mountain climbers (double-count), 300 squats
Instead of running the whole time:
One partner does 10 pull-ups while the other planks; flapjack until reach 60
One partner does 10 merkins while the other planks; flapjack until reach 60
One partner does 20 double-count mountain climbers while the other does flutter kicks; flapjack until reach 200
Squats are like normal with the other partner running across bridge to the trash can

10 count recovery

Mosey to baseball diamond
Modified Field of Dreams:
1 PAX at each “base” and home plate.
PAX at 1st base does iron crosses AMRAP until relieved
PAX at 2nd base does alternating lunges AMRAP until relieved
PAX at 3rd base does T-merkins AMRAP until relieved
Final PAX starts at home plate, does 10 burpees, runs to 1st to relieve PAX who then runs to second to relieve 2nd PAX; 2nd PAX then runs to 3rd; 3rd PAX then runs to starts his burpees at home
Repeato

12 count recovery

Time-Filler:
Partner up
One PAX runs to nearby benches, does 20 dips, while partner does jump squats; flapjack
One PAX runs to bench area, does 30 shoulder presses, partner does alternating jump lunges

10 count recovery

MARY:
Dr. W x 12
Low-slow flutter kicks (double-count) x 12
Big-boy sit-ups x 12

CIRCLE OF TRUST/BOM:
COT’d
YHC prayed for recovery as he has had to start eating crappier food to up his calorie intake

MOLESKIN:
Not much mumblechatter but a lot of general cursing and groaning at the workouts (even by YHC).
During COT it was mentioned that Bubba’s is RIGHT there. So we made a coffeeteria run. (except for Coach K, who we thought said he was coming. A call to his cell phone went immediately to voicemail)
Curtis Park – not a bad AO. Mildly limited running room, but easily modified/overcome.

ANNOUNCEMENTS:
1. RRR
2. CSAUP

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Reindeer Games 12/22

Ina Special Sauce Sally Coach K Teasip Rump Roast joined YHC for reindeer Games

Disclaimer!! (Came in handy, see below)

Warmup

Reindeer run (a Native American run where you run next to a partner the whole time) to the track

Reindeer game #1: jump rope waterfall, all the PAX jumped rope until failure, once done start doing burpees until all are done

Native American runs around the track:
As promised I built in some modifying for Rump Roast (he wasn’t buying it after the Reindeer Run) so he hung out in the corner of the track while two of us stuck with him and did an exercise while the remaining 4 did a lap. We did this until every runner completed a mile. The alternating exercises included arm circles, shoulder presses, overhead claps, LBC’s, and some other ab stuff.

Reindeer Game #2- jump rope waterfall again

Moseyed to a fountain that was turned off for Reindeer Game #3: Merkin Tag, like freeze tag but instead of freezing you had to do merkins after you were tagged. This was pretty tough when only one person was it so we Omaha’d and had two PAX be it at a time.

Moseyed back to Burleson for Reindeer Game #4: Burpee Basketball- Ina, Rump Roast, Teasip, and Special Sauce v YHC, Coach K, and Sally. When the other team scored a basket you had to do 10 burpees for the first one and 5 for the second

Reindeer Game #5: football, kept the same teams but Rump Roast was all time QB. Whenever a pass was completed the defense did 5 merkins, when it was incomplete the offense did 5 merkins

The PAX were confused when I didn’t bust out the beats box and even more confused when we started out with a running exercise. Ina pointed out that ever since I got my new kicks I’ve become a different person with all the running (he’s not wrong, the Brooks Ghost shoes kick ass).

We had a little difficulty figuring out reindeer runs, maybe with more people it’d be easier.

Jump rope waterfalls were pretty fun, wish AlrightAlright could have been there so he’d have to do burpees for 5 minutes.

Note to Q’s who want to play merkin tag in the future- play on grass, Sally and Coach K fell and banged up their hands pretty bad. Sorry about that Fellas, I’ll do better next time

Basketball was fun but boy do we suck, final score was the Rump Roasters 2, UVA Sally’s 1…I’ll keep bringing the round ball out, maybe in a few weeks we’ll get double digit scoring.

Rump Roast had a QB rating of -17, only scores were pick 6’s…I blame it on that he did merkins after every play regardless of outcome and it clearly effected his throwing arm

YHC prayed us out and gave Teasip a case of beer so he keeps posting my backblasts on the website

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Rudolph Run at Reverchon

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox Ina Plus One Rump Roast IPA (F3 Houston)
QIC: Special Sauce

AO: Reverchon Park
F3 WELCOME & DISCLAIMER:
Given. Still not a professional

WARM-O-RAMA:
SSH
IST
Hillbillies
Windmill
Inch worms
Squats

Mosey over to Thompson lookout on Katy trail for a hill and stairs beatdown

THA THANG:
2 laps (down stairs, up hill)
Irkins, dirkins, dips x 20 single count

2 laps (down hill, up stairs)
Claymakers x 10 each leg
Step ups x 10 each leg
Squats x 20

1 lap (down hill, up stairs)
40 yard bear crawl
1 lap (down stairs, up hill)
40 yard bear crawl

20 bench core planks
15 slow Clount LBC w/ feet on bench

1 lap (down hill, up stairs)
40 yard lunge
1 lap (down stairs, up hill)
40 yard lunge

Repeat of Irkins, Merkins, dips, claymakers, step ups, squats, bench planks, lbc and added in rugby sit-ups. Pax chose the order.

1 more lap (down stairs up hill or down hill up stars, each pax got to pick which way they went)

Mosey back to soft top for Mary

MARY:
Season of giving, each pax lead 1 Mary exercise

Plus one – Uptown crunch
Ina – Freddie Mercury, alternating speed (these were hard)
Sauce – Big Flutter
Icebox – penguin crunch
Rump – LBC
IPA – scissor Plank

CIRCLE OF TRUST/BOM:
Safe travels for the F3 brotherhood and their families

MOLESKIN:
PAX Was pleased with the new AO and I could see it becoming one of the spots in our rotation. Proximity to Katy trail, hills, basketball and tennis courts and playground soft top. PAX agreed that running down the stairs and up the hill was the lessor of two evils. We had to cut off IPA on the count of his Mary exercise, pax worried that he was delaying the inevitable of returning to his in-laws. Rump deciding to go OYO on the LBCs during Mary gave everyone a good laugh – 2019 VQ for rump is in the works! Happy Holidays to all of F3 Dallas, looking forward to bigger and better things in 2019.

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The Uninformed Electorate

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Ina, Oatmeal, Sally
QIC: Alright Alright

AO: Katy Trail
F3 DISCLAIMER & WELCOME:

Given.

Upon arrival YHC polled the PAX on which structure we should spend our efforts on today.  The Mustang Parking Deck or The Mockingbird Bridge. Ina correctly suspected that a trip to the Parking Deck would lead to #TheMustang and loudly voted for The Bridge.  The remaining PAX, all uninformed and clueless as to what was in store, followed suit and voted for The Bridge.

WARM-O-RAMA:
SSH x15

IST x15

THA THANG:
Mosey to the North end of The Bridge.

Commence BLIMPS.

Run across and perform one exercise (increase reps by 5 on each exercise), run back across and perform the next exercise.  Repeato until BLIMPS are complete.  Then begin SPMILB, and repeato until complete.

The PAX completed the BLIMPS and SPMILB in 25 minutes which left time for a Native American run across the bridge and back prior to our long mosey back to La Madeleine.

Totals for the Beatdown:

4 Miles, 10 Burpees, 20 Lunges, 30 ISTs, 40 Merkins, 50 Plank Jacks, 60 Squats

CIRCLE OF TRUST/BOM:
No special comments today.

MOLESKIN:
This beatdown was not conducive to much #mumblechatter as the group got pretty spread out.  However, there was constant encouragement throughout the #beatdown as the PAX ran past each other on The Bridge.  It is that kind of encouragement that pushes all to be better.

ANNOUNCEMENTS:
1. Run Ranger Run. Sign up and/or talk to Oatmeal for more info.
2. Vote for when you can meet for #QSource in 2019.

3. Block off March 2nd on your calendars for a Texas Independence Day CSAUP.  Let AA know if you would like to be part of the leadership of this event.

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Speed Ladder and some cardio

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Antman, Sally, Plus One
QIC: Ina

AO: Burleson Park
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

Monkey Humpers x 5 IC

Mosey to the garage

THA THANG:
Speed Ladder with sprint : 1 foot each square down and back (PAX do Overhead press while waiting)

2 feet each square down and back (PAX do Overhead clap while waiting)

2 feet in 2 feet out down and back (PAX do Angel in Outfield while waiting)

1 hand each square with merkin at each rung down and back(PAX do air squats while waiting)

2 hands in 2 hands out with 5 hand release merkins after sprint down and back (PAX lunge while waiting)

Jump Ropes: 2 feet x 50 OYO – Left foot x 25/Right foot x 25 OYO – High Knees x 50 OYO – Repeat

Cone Jumps: 2 feet side to side over cone x 20 OYO – Left foot side to side over cone x 10 OYO – Right foot side to side over cone x 10 OYO – 2 feet front to back over cone x 20 OYO

Exercises: Burpees x 5 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5 add LBC x 20 – Run up 2 ramps cross over back down

Burpees x 5, LBC x 20 add Overhead press x 20 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5, LBC x 20, Overhead press x 20 add diamond merkins x 10 – Run up 2 ramps cross over back down

Burpees x 5, LBC x 20, Overhead press x 20, Diamond merkins x 10 add star jumps x 20 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5, LBC x 20, Overhead press x 20, Diamond merkins x 10, Star jumps x 20 add shoulder press x 10 – Run up 2 ramps cross over back down

Mosey back to park

MARY:
1 minute of plank

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much chatter as we were tired from Christmas Day activities.  Most PAX shared eating habits had not been that great for the past few days, ready to get back to F3 workouts.  Overall a great morning for a workout.

ANNOUNCEMENTS:
1. Katy trail tomorrow

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Island of Misfit Toys

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Rump Roast
QIC: Coach K

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given after PAX made snide comment despite them being regulars

WARM-O-RAMA:
SSH x29
IST x24
Cotton Pickers x12

THA THANG:
Slowsey to the endzone.
Wind sprints for 100yds, 12 merkins, 12 WWII SUs x6
Duck walk 50yds, 12 merkins, Bernie Sanders 50yds, 12 WWII SUs x6

Mosey to tennis court for 4 corners: Gorilla Squats, T-Merkins, WWII SUs, and Carolina Drydocks. 6 reps each for 4 laps

Mosey back to endzone for more wind sprints, merkins, and WWII SUs

CIRCLE OF TRUST/BOM:
Prayers for those traveling. Good health for all, friends, and families.

MOLESKIN:
*Cue overdramatic NMM* YHC was admittedly a little bitter when Chairman’s birthday was recognized earlier that morning, but Podcast and YHC were left out. It made the workout worse by extending the distance of the sprints. PAX were not thrilled to find out the omission was fixed 3 minutes after the workout was over. False start on YHC.

PAX recognized Podcast’s birthday with the SSH and YHC’s throughout the rest of the Q. YHC stole the birthday sprints from another PAX who did it last year and thus absolved himself of responsibility for the idea. Granted, YHC’s youth kept the quantity low.

PAX were very concerned when YHC literally walked from the flag to the end zone in true “death march” fashion. Rump Roast was given the option to modify the distance of running, but he was with the pack the entire workout – something he couldn’t’ve done a mere two months ago. Though the rest of the PAX appreciated his comments towards YHC the entire morning.

Sally called out YHC for not being creative with the sprints, so YHC added the 4 corners in the middle of the sprints for an extra dose of 6×4 OCD. Albeit, after the first few rounds of sprints mumblechatter desisted.

As promised, cookies were provided much to the enjoyment of the PAX after a spiteful beatdown. Merry Christmas everyone.

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The Bridge

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oatmeal, Coach K, Chairman Mao, Teasip, Aaarrrggghhh, Icebox, F150, Mile High, Toto, Belk Bowl & Nimbus (F3 Nashville)
QIC: Special Sauce

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:
Given…still not a professional

WARM-O-RAMA:
SSH, IST, Hillbilly, Cotton Pickers, Windmill

THA THANG:
Summary:
10 Pull Ups
70 Squats
50 Lunges (each leg)
55 Burpees
50 Irkins
50 Dirkins
50 Dips
3 Miles Traversed

Mosey to playground for 2 rounds of 5 pull-ups and 10 squats.

Mosey to base of the bridge.
Partner 1 bearcrawls up the bridge while partner 2 lunges behind. Switch as necessary until you reach the top.

5 burpees at top of bridge.
Down the stairs for 10 reps each of Irkins dirkins and dips
Run back up the stairs for 5 burpees
Run to the bottom of the ramp for 10 squats into 10 lunges each leg
Run back up to the top of the bridge for 5 burpees.
Repeato x 5

MARY:
2 minutes of Mary without letting feet touch the ground.
Homer to Marge, Flutter Kicks, LBCs, Big Flutter Kicks, Toe Touches, 6 inch hold.

Fast Mosey Back to the flag for COT

CIRCLE OF TRUST/BOM:
Great to have F150 back out with us with a somewhat healthy knee, hopefully continued good news with the house. Prayers for all of the F3 babies and babies to be. Safe travels and happy holidays to all and their families.

MOLESKIN:
Tclaps to Icebox for coming up with a spontaneous workout for he and F150 that was bummed knee friendly. Not too much mumble chatter from the group as we were moving the majority of the time.AlrightAlright questioned what was going on with Teasip hood during warmorama…YHC drew a reference to the little Nicky movie. Great to have nimbus with us from F3 Nashville and Toto back out with us for his 2nd F3 beatdown (must’ve taken him a while to recover from Memorial Day murph). He texted me afterwards to let me know that since he’s now 30, he can’t just jump back into it like he used to #old . Look for more Toto sightings at upcoming workouts as he gets back into the groove. Glad that I’ve come to understand Coach K personality, because the look that he have YHC at the end of the bridge workout looked a lot like the look someone would give you if they wanted to throw you off of a bridge.

Announcements:
It’s impossible to outwork a holiday diet, but it doesn’t hurt to offset some of the holiday calories. Keep showing up this week!

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Six PAX and a Half Dozen More

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Oatmeal, Rump Roast, Mile High, Coach K, Teasip, Helmet, Pepper, Special Sauce, Cinco (From F3 Birmingham, now living in Fort Worth)
QIC: Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given. Definitely not a professional.

WARM-O-RAMA:
Seal Jacks x 16 IC
Hairy Rockettes x 15 IC
Overhead Press x 24 OYO
Windmill x 14 IC
American Hammers 20 OYO

THA THANG:

Partner up, complete as a team:
100 pull-ups
20 bropees (burpees with high ten at the top)

Mosey to the Parking Garage.
Up the first two levels: Modified Native American Run with lunges and runner weaving among the PAX instead of end-around style; AKA “Black Lunge”

Circle up at level 2; “Hundreds” (or maybe ~”82ish’s”)

Up the last two levels: Modified Native American Run with bear crawl, runner again weaving; AKA “Black Bear”

Circle up, complete as a team 240 howling monkey humpers; each PAX completes however many he wants and passes on the rest

Crawl bear down (with partial forward bear crawl down the last flight)

Mosey to the Tennis Court.
Suicide B.O.M.S.; modified for time – Partner up, one PAX does B.O.M.S. while the other does suicides on the court lines
B. – Burpees (30)
O. – Overhead press (~65)
M. – Merkins (~50)
S. – Squats (~50)

MARY:
Partially done throughout as PAX held planks while our 12-man crew caught up with itself.

Final round of Mary was “Dr. W” x 10:
8-count exercise; 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is return to your back (legs still up), 7 is legs together, 8 is legs down. Slightly confusing but emphasized that the W is on the 5 count, helps break up the counting and keep in cadence

CIRCLE OF TRUST/BOM:
Circled up and prayed for all PAX needing healing, safe travels during the upcoming holiday season, and right perspective on the holiday season. Gave thanks for all of our blessings including and especially each other’s fellowship.

MOLESKIN:
First, welcome to Cinco, who originates from F3 Birmingham. Cinco and family (including correlating number of children) moved to Fort Worth earlier this year. He committed to driving from Fort Worth every Friday.

At 5:28 there were 5 PAX present. At 5:29 there were 8, and at 5:30, 11. Aaarrrggghhh showed up at ~5:34, had gone to wrong AO but still made it in time for most of the WU.

WU: All PAX shocked that 1) we did not start with SSH and 2) there were no IST’s. During Hairy Rockettes, Pepper was caught in between two PAX doing alternating direction kicks. Turns out YHC did not specify the starting direction.

Tha Thang: With 12 PAX the mumblechatter was strong and constant – almost always someone to converse with. During pull-ups, all PAX including YHC began jumping and/or counting a ~20 degree change in arm angle as 1 rep. We’ll get there.

As mentioned above “Hundreds” turned into maybe “82ish’s” for most PAX; difficult exercise on its own, made worse by the concrete.

Due to time constraint, B.O.M.S. was severely restricted on the tennis courts. During YHC’s modifications it was mentioned B.O.M.S. is the “hillbilly” version of B.O.M.B.S.

Dr. W’s are both killer and excellent. Some PAX faked confusion in order to delay the exercise, but the exercise was in the end executed very well.

KOTTERS to Helmet, good to see him. Strong showing with 12 of us total, solid way to start wrapping up the week and head into the holiday weekend.

ANNOUNCEMENTS:
1. CSAUP March 2nd – 5-hours of exercise, our own way to have a mudder/race without paying $99 + registration fee and taxes. We’ll have 5 AO’s represented. Anyone is welcome to help plan. More details to come.
2. Run Ranger Run signup for February is active – 7 spots left. https://secure.e2rm.com/registrant/TeamFundraisingPage.aspx?teamID=838480&langPref=en-CA
3. In addition to AA and Mile High, YHC is recommending the 43 Feet podcast. YHC is only through episode ~6, but it’s been great and is improving. Can do ~half a podcast in a commute.