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Tickle My What?

PAX: Aaarrrggghhh, Bleep, Jiminy, Sally, Sex Panther, Slushii, Special Sauce, Teasip, Ultra
QIC: Coach K
AO: Cole Park
Mileage: 3.5 (5 if you’re Sally/YHC)

Warm-O-Rama:
SSH x20; IST x15
Short lap around Cole Park

Tha Thang:
Paint-the-Lines; run a lap
Alligator Merkins; lap
Nipplers; lap
Irkens; lap
Carolina Drydocks; lap

Repeato.

Threw in a Native American run at one point. Waiting PAX had to run suicides while waiting for the six or do burpees as punishment.

Mumblechatter:
Sally was the only PAX man enough to endure an extra run this morning (down Travis, loop back up the Katy Trail). Good to have him back out “almost as good as new” (his words). Aaarrrggghhh sent a warning text about rolling in late, but he interestingly enough beat Sally and YHC back from the run before the workout started. Not sure how many laws were broken in Uptown this morning, but YHC is guessing quite a few. Ain’t illegal ‘les you get caught. By 0532 we were all disappointed to realize that Rump Roast and Shifty would not be joining us.

YHC disclaimed the workout, nothing too fancy here before taking off on our first lap to show the fellas the way. We rallied back at the tennis courts, and YHC explained the rules for today: if you finish the run early you do suicides until the six is in or punishment burpees. Goal was to keep moving the entire morning limiting breathing/recovery time. We ultimately did zero burpees, which Teasip lauded YHC for. Such a rare treat from YHC, must’ve been the whiskey.

We did a quick PTL during which YHC lost a shoe. Teasip noticed a rapid recovery by YHC to remove the shoe flawlessly and jokes were had about YHC’s ability to undress so quickly. It bodes well for me that speed impresses people. We ran another lap. Then did some merkins…and a lap. Then some nipplers…and a lap. Almost felt like a KTT.

After the Irkens, Teasip and his inquisitive mind tried to pick up on the theme. Him and Sauce tried to come up with words for “A NI…”. YHC casually mentioned they forgot a letter and YHC believe “PANTIES” was the first suggestion after that. It was after this lap, or soon thereafter we got our inaugural Chippendale of 2020 from Teasip showing off the wedding bod. Someone threw out something about staying in the lights of the tennis court complimenting each other while in a circle, which Slushii and YHC agreed was descriptive of a circle jerk. We took off on our run not looking back – no one needed to be a part of what was going on back there.

We finished the Carolina drydocks, and Sauce and Teasip finally caught on to the word Panic and immediately yelled out “Panic! At the Disco”. Great band, Brendon Urie still going strong. Though that wasn’t the theme.  

As if a circle jerk wasn’t “friendly” enough, the phrase “whatever tickles your fancy” was thrown out to which someone offered to “tickle YHC’s fancy”. A motif that would acme at “milking the prostate” by the end of the workout. Very affectionate group this morning as at one point someone offered a hug to YHC in response to “circle up near me”. Must’ve been something in the air, or YHC’s mood was really something new.

Some ribbing of Ultra and Jiminy to push them harder didn’t seem to be working, so we threw in a ½ mile Native American run at the end of which Jiminy and Ultra got into a sprint to finish first between them. After proving they could sprint, YHC really dug into them on the rest of the runs. We did suicides instead of a run for another round during which the “tickle your fancy” fiasco ensued. YHC did not give clear and verbal consent, nor did any other PAX to my knowledge. YHC heard the word “butthole” out of context. Not sure what was going on there, but it was a conversation that was had.

We wrapped up with an AYG lap resulting in us ending a minute over time for which YHC apologizes. Gave a quick debrief about pushing ourselves and each other and keeping up the momentum going into the TID18K this weekend. Hopefully this morning was a good balance of “pushy” Coach K without veering into the crankiness territory. YHC thinks he towed that line pretty well, but open to dissenting opinions. Thanks again for putting up with a little extra pressure this morning. We all got better because of it covering close to 3.5 miles by most people’s watches.

Aaarrrggghhh asked what time the drinking was starting on Saturday for the CSAUP, to which YHC responded that YHC was doing a shot of whiskey every hour during the event. PAX were supportive of the idea thinking it would keep my happy, and apparently everyone wins with a happy Coach K. Jiminy gave us a half-Chippendale during the COT as we went about our merry Mondays.

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PowPow’s B-day Q

Friday – February 14, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, AlrightAlright, Coach K, Draper, Special Sauce, Sweet Baby
QIC: PowPow

AO: Tietze Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx20 – ISTx15 – Veggie Pickersx10

THA THANG:
Mosey on path that loops around the park to tennis courts

Paint the lines

Mosey back to parking lot to pick up late arrivals coming from the west (due to bad accident on 75)

Burpees x 10 (OH Claps and Squats while the late arrivals catch up on the burpees)

Mosey to tennis courts

Elevens:  Mountain Climbers x 10 – 1 / Monkey Humpers x 1 – 10

Burpees x 10

Mosey to benches under pavilion

Dips x 20 and Box Jumps x 15

Mosey east on Vickery

Squats and LBCs

Mosey south on Alderson then east on Llano to YHC’s house

Burpees x 10

Mosey south on Alderson then west on Palo Pinto

Knerkins x 8

Mosey west on Palo Pinto to Oatmeal’s house. 

Burpees x 10

Mosey north on Skillman back to basketball court at Tietze

BB Situps x 24

Burpee x 1 (with 2 HR Merkins)

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for joining him on his 41st birthday and expressed his gratitude for the positive influence and acceleration F3 is bringing to his life. Spoke about the mini-tribute to Kobe Bryant – K(nerkins) and B(B Situp) for KB and 8 and 24 reps for Kobe’s jersey numbers. KB’s fearless and relentless pursuit of excellence is an inspiration for YHC.

MOLESKIN:
Coach K and Special Sauce have the misfortune of living west of 75 and had to deal with traffic caused by a bad traffic accident. Thanks for sticking through the traffic and posting anyway gents! Better late than never.

At YHC’s house, his M and dog were out front to greet the PAX mid-workout with a message written in  chalk on the sidewalk. The PAX then impressed with great form on burpees in the street. Oatmeal circumsacked, but YHC tried texting him mid-workout to come outside of his house to meet the PAX for some burpees.  Unfortunately his phone was off, so we did the burpees in his front yard without him.

Knerkins in the middle of the street was not popular with the PAX working out sans-gloves. Sorry guys, think of it as enhancing your Toughness (Mental)…or would it be Toughness (Physical)? I’m not sure.

Tietze is a good AO except for the fact that it is sort of buried in the middle of the neighborhood, making it a bit inconvenient for those coming from Lake Highlands or west of 75. AlrightAlright counted 15 stop lights coming from his house, apparently.

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Valentines at The Harbor

COUNT-OFF & NAME-O-RAMA
PAX: Slushii, Bleep, Stingray
QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH IC x40, Underdog x30, Mountain Goat IC x20, Partner Pickle Pounder IC x10

THA THANG:

Mosey to top parking lot

Set 1 “Dating” (How you doin’?)

2 Minute Overhead Coupon Hold

14 Overhead Coupon Presses

14 Squats

14 Skull Crushers

Set 2 “Couples Hot and Heavy” (Heart racing, you make my legs weak)

2 minute Overhead Ruck Hold then…

2 (yes TWO) Rounds of:

14 Coupon jump Burpee

14 Coupon Squat Thrusters

14 Overhead Coupon Lunges

14 Flutter kicks (4-Count, Coupon held up)

Set 3 “Struggles” (Grind through tough times)

2 Minute Overhead Coupon Hold

14  Elf on the Shelf

14 Coupon Big Boy Situps

14 Coupon Vups

14 Coupon Sky Pounders

Set 4 “Break-Up” (Throw arms up and quit)

2 Minute Overhead Coupon Hold

14 Coupon jump Burpees

14 Overhead Squats

14 Single Arm Overhead Squats (7 each arm)

14 Coupon Squat Thrusters

14 Coupon Swings

14 Overhead Coupon Lunges

MARY:

CIRCLE OF TRUST/BOM:

Valentines day is a day that at times can get big production, however we need to be dating our wives weekly. Don’t me that guy that only does because Hallmark says so.

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Core and Cardio on the Trail

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oatmeal, Goop, Teasip, Special Sauce, Aaarrrggghhh, Coach K
QIC: Ina

AO: La Madeleine
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Mosey to Trail

Peter Parker with Merkin x 8 IC

1/4 mile – Toe Touch x 15 IC

1/2 mile – Freddy Mercury x 15 IC

1/4 mile – Right Side Crunches x 10 IC

1/2 mile (1/4 mile down and back) – Left Side Crunch x 10 IC

1/4 mile – LBC x 15 IC

1/2 mile – Native American Run – Rugby Sit Up x 15 IC

1/4 mile – 10 Burpees OYO

Mosey Back – 15 WWI situps OYO

 

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC tried to cover more distance by incorporating some 800 m stretches on the trail. It was a nice, cool morning and we ran about 3.5 miles, got in some core work, and had a glorious workout.  Some comments were made about tailbone issues with the core work on the trail.  YHC doesn’t really notice tailbone issues but perhaps that is because I have more padding – not necessarily a good thing…Other than that I hope the PAX enjoyed the workout and got their daily dose of core and cardio on the Trail.  

ANNOUNCEMENTS:
1. Q source Friday at 11:30 in Preston Center

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F3 Dallas Preblast February 2, 2020

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.


Upcoming Workout & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: Pepper

5:30 AM – 6:15 AM | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: SweetBaby

5:30 AM – 6:15 AM | Bootcamp Workout | Cole Park | Q: Teasip

TUESDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Teasip

WEDNESDAY:
5:45 AM – 6:30 AM | Bootcamp Workout| Caruth Park AO (Parking lot) | Q: Special Sauce

5:30 AM – 6:15 AM | Bootcamp Workout | The Harbor | ***Convergence at Caruth***

6:00 PM | Q Source | Chick-fil-A on Hillcrest (across of SMU)

THURSDAY:
5:30 AM – 6:15 AM | Running with Pain Stations | Katy Trail AO (La Madeline) | Q: Oatmeal

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday Burleson Park AO (Park on Southside) | ***Convergence at Katy Trail***

FRIDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Check Twitter (@f3_dallas) | ***Convergence at The Harbor***

5:30 AM – 6:15 AM | Bootcamp Workout | The Harbor  | Q: Alright Alright

11:30 AM | Q Source | Check Twitter (@f3_dallas)

SATURDAY:
7:00 AM – 8:00 AM | Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Coach K 

Q Source Groups are a great place to learn and explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

WEATHER POLICY: 
As Texas weather is never typical, know we do workout outdoors and our weather policy is…
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast and POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will relocated, cancel, or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

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Triangle Workout

COUNT-OFF & NAME-O-RAMA

PAX: Ant Man, Pitbull, Icebox, Stingray

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH IC x40, IST IC x30, Hillbilly IC x20, Cotton Picker IC x10

THA THANG:

Mosey to top parking lot

Partner workout:

Rd 1

P1 Sprint to each point of the outer tringle, 30 Ranger Merkins

P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)

Rd. 2

P1 Sprint to each point of the inner tringle, 30 Dips

P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)

Plank until all in

Rd 3

P1 Sprint to each point of the outer tringle, 20 Merkins

P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press 

Round 4

P1 Sprint to each point of the inner tringle, 20 Alternating Shoulder Taps

P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press 

Plank until all in

Plank until all in

MARY:

CIRCLE OF TRUST/BOM:

Gratefulness

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Dude, Where Are We?

PAX: Rump Roast, Special Sauce
QIC: Coach K
AO: Cole Park

Warm-O-Rama:
SSH x20, IST x10

Tha Thang:
-Moseyed down Cole Ave, stopped for some Gorilla Squats at the light
-Continued on to Gloria’s for Bonnie Blairs
-Crawl up this steep ass ramp, claymakers at the top, bear crawl down
-Turn right on Hall Street over to Turtle Creek Park for some of this and some of that
-Weave through the park up to Oak Lawn and back over to Turtle Creek/Katy Trail
-Back up Lemmon with some hill sprints
-Final run up Cole Ave to the rally point

Mumblechatter:
Dense dense fog this morning, as the drive in was not ideal. There was a distinct moment when YHC realized “if something’s in the road, it’s gettin’ hit”. Otherwise the weather wasn’t too shabby. Rump Roast rolled in fashionably late missing the first part of the disclaimer. He’s heard it enough times, and YHC likes to think we’re close enough for him not to sue me regardless. A simple OG warm up and off we went. As soon as we started running, Rump made a comment about not expecting running. Oh, my sweet summer child. (For never having seen GoT, YHC quotes this a lot…)

We ran down Cole and YHC was hoping the light gods would be favorable to Rump, but they were not all morning. As soon as Rump pulled up to a light it switched to green and onward we pressed. We paused at Lemmon for some Gorilla Squats and then carried onto Gloria’s for some Bonnie Blairs. Continuing down Cole, one of them noticed what might be the steepest grade in Dallas (only slightly exaggerating, but honestly the uptown area is packed with hills and grades both natural and parking garages). YHC immediately took to crawl bearing it because what else are you supposed to do with a monstrous incline? Sauce mentioned the workout studio around that area is packed with girls, but alas, none were spotted. A few claymakers in and Rump made a comment about his hips, which unfortunately would plague him the rest of the workout. We bear crawled down the ramp and onward to glory we ran. 

YHC believes at this point Rump Roast started cussing him out, which means YHC was doing his job. We turned right on Hall to explore the Turtle Creek park area. The fog was rather unforgivable and YHC had to lean on Sauce for directions. Even then, we got turned around a bit. We finally found an expansive area, but we only had time for a drive-by (we’ll be sure to revisit in a future Q). Navigating the park, we cut through some swank west end area where the house/mansion sits above what is presumably the servants parking garage. Must be nice. This is where YHC admitted that he got turned around, and it took a few seconds for Lewis and Clark to circle back to Lemmon passing a nice lawyer’s office and some fancy condos (surprisingly these high-rise condos rent out for only $2,200). 

Turning left on Lemmon we were on the home stetch. Sauce made me sprint up Lemmon Ave (yes up, it’s a hill). We circled back for Rump and carried on our wayward son. How many Kansas references can I shove in here? Whether there was peace when we were done is up for debate. We talked about the Katy Trail on our final Pilgrimage north commenting on potential runs Down the Road to Reverchon or runs up the Lonely Street La Madeleine – guess you could say Cole Park is a promising Miracle Out of Nowhere. But that’s just What’s on my Mind. Also discussed F3 Austin, and Rump’s progress down in California closer to The Wall and the People of the South Wind.

Only ran a couple minutes over, and we did some F3 broga with Sauce and Rump Standing Beside Me. Seemed to help loosen things up again, but YHC admitted to Rump that bad hips are what make us Hopelessly Human. That was just my unsolicited Two Cents Worth. We prayed it out encouraging Rump safe travels To the Other Side and to Stay Out of Trouble. We’ll only be Away from You till your beatdown on Saturday. Not like we’ll be Dust in the Wind by then. 

I know that was not nearly as fun for y’all as it was for me, but I do not care. 

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#backday with PowPow

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Ant Man, Coach K, Draper, Siesta, Blistex (Willy Loman from Kansas City), Dem Apples (FNG Miguel)
QIC: PowPow

AO: Burleson Park (Sorority Row)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 (DC, IC), IST x 15 (DC, IC), Veggie Picker x 10 (IC), Baby Arm Circles Forward and Back x 20 each direction (DC, IC)

Mosey lap around east side of park then onto the tennis courts

Bear Crawl across both courts and Crawl Bear back to start – OYO

Partner Wheelbarrow stopping at 1/4, 1/2 and 3/4 across for standing partner to do 2xShrugs

Crab Walk across both courts and Walk Crab back to start – OYO

THA THANG:

Split into two groups of four PAX for a circuit workout at four different stations.

Station 1: Face Pull w/resistance bands 15 reps then 10 squats

Station 2: Pullups x 10

Station 3: Dumbbell Halos x 16 (8 each direction)

Station 4: Plank Walk to the right 10 feet then to the left back to start point.

Mosey small loop around tennis court after every station. Repeato until 4 rounds total are completed.

MARY:
PAX choice: LBCs (YHC), Flutters (Blistex), Penguin Crunch (Chairman Mao), WWI Situp/Dying Cockroach Hybrid (Siesta), Crab Cakes (YHC). PAX took turns doing 1 arm rows on the resistance bands during Mary to get a few extra reps in for #backday.

CIRCLE OF TRUST/BOM:
The group bestowed the FNG Miguel with the name Dem Apples. Chairman requests that we keep those in China who are facing the Coronavirus outbreak in our thoughts and prayers.

MOLESKIN:
Chairman showed up at his usual time. On the tennis courts Coach K pointed out that YHC sold the workout as “backday” and we worked shoulders yesterday with Alright Alright, but then YHC started out with Bear Crawls and Wheel Barrows.  FAIR POINT. But that was really just an extended warmup.

Blistex was in town for his 2.0’s soccer tournament in Frisco, little did he know he could have joined the Plano relaunch today and saved some driving time, but YHC and all the PAX were stoked that he came out to Burleson.

Sticking together with the 4 man group throughout the circuit made for some great Mummblechatter, our group covered Coach K trying out for the Bachelor, Ant Man and Draper’s soccer exploits, 90 Day Fiancee, among others.

Siesta got a small taste of Qing by counting cadence for the Mary exercise that he called. Good to see and looking forward to more of that from him.

ANNOUNCEMENTS:
1. Run Ranger Run – Sign up now to be ready for February 1.
2. Q Source (F3 leadership manual) meetings continue, we are back at the beginning of the curriculum again. Fridays at lunchtime. Reach out if you are interested.

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Wanna Get Away?

COUNT-OFF & NAME-O-RAMA:
PAX: Eruzione, Mookie, and Boomer
QIC: Maverick

AO: Vines HS

DATE: January 21, 2020

F3 DISCLAIMER & WELCOME: All pax showed up late so they’ll never know if I gave it or not.

WARM-O-RAMA:

87 SSH solo as I waited for PAX to show

30 SSH IC

25 OHC IC

25 Seal clap IC

25 ISW IC

THA THANG:
Mosey to the Tennis courts with 2 coupons.

Paired up for some DORA.

PAX 1 did cattle bell swings with Coupon, PAX 2 bear crawled to mid line of court then crawl bear back, bear crawl to end and crawl bear back. Swap rinse and repeat x3

Partner carry across 4 tennis courts, swap rinse and repeat x3

PAX 1 over head presses with coupon while PAX 2 crab walked to mid line in court, walk crab back, then crab walk to end of court walk crab back. Swap rinse and repeat x3 

11s We started with 21s but after 1 round quickly realized time was behind us so Q called an audible and changed to 11s. 

10 burpees, run to other side of courts, 1 squat back peddle to start.

9 burpees 2 squats and so on.

MARY:
Returned coupon to coupon holding area.

CIRCLE OF TRUST/BOM:
Closed with picture and discussed inviting pax and FNGs to the relaunch on Jan 25th. Closed with a prayer.

MOLESKIN:
Boomer mentioned something about a “Wanna Get Away” fare In regards to the workout so Q decided that was an appropriate name for the beat down.

ANNOUNCEMENTS:
1. Plano relaunch January 25th 0700 Rice Middle School. AlrighAlright from Dallas is giving away a T-shirt to the PAX with the most FNGs.
2. be sure to share phone numbers on Band if you want to stay in the loop.

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Fashionably Late

PAX: Aaarrrggghhh, AlrightAlright, Cookies N Cream (FNG), Froggy (B’ham), Icebox, Oatmeal, Sex Panther, Sweet Baby, Teasip
QIC: Coach K, Ultra

Warm-O-Rama:
We don’t know because we were both late…

Tha Thang (YHC):
21, 15, 9 of thrusters and burpees (21 reps of both, then 15, and 9)

Jacob’s Ladder with OG Manmakers (burpee, push up, clean, squat, press, two lunges) and burpee jump overs with the block

Tha Thang (Ultra):
Partner 1 runs across field while other PAX does reps
– 50 double count side leg raises (each side)
– 100 double count shoulder presses

Mosey to flag for ring of fire v-ups with chest press (200x)
Rugby SUs and LBCs to round us out

Mumblechatter:
In true co-Q fashion, 0/2 showed up on time as other PAX were instructed to tell the other to start first. Whoops. Not the ideal impression for an FNG, but his name might be cause for bigger concern…Teasip was kind enough to lead the warm-up before the Qs rolled up.

We grabbed the blocks and made it to the field. Pretty sure the thruster/burpee combo is more despised than a traditional YHC Burpee Beatdown, but that’s up for the PAX to decide. We had some side exercises going while the six wrapped up the circuit before moving to what was probably a worse series of exercies. YHC demonstrated a true manmaker (includes two lunges while holding the press). A couple of PAX requested follow up demonstrations, and we’re at the point in F3 where YHC assumes they’re being difficult and not serious. My bad. Time got called and Ultra took the reigns.

Mumblechatter was very scarce this morning, except for the number of times PAX asked Ultra to clarify he said “double-count” every exercise. Could not count the times on two hands. We powered on, but, again, it was a really quiet group this morning. There were a lot of comments about the hip flexors during the side leg raises, which is apparently a muscle none of us at F3 ever use. After the mini-Dora, we moseyed back to the flag for the longest ring of fire in Dallas history. Holding the block over your head and your legs at 6 inches, we went around doing a v-up. “We’re going to 200” was a nice warning that no one thought was serious. But alas…it was.

We wrapped up with the naming ceremony, where our lovely FNG gave us plenty of ammunition when, in describing his life, was bold enough to use the word “Lactation”. This overshadowed any references to his hometown in upstate NY and his two daughters. After circling around breast pumps, lactation, and milk, we finally got to “Cookies n Cream”. Ask him about it…you won’t regret the story.

Thanks for braving the weather this morning.