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Big Tex VQ

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Teasip, Icebox, Alright Alright, Slushii, Armpit, Stingray, Oatmeal, Draper, F150, Swiper, Meatball
QIC: Big Tex

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
15 SSH, 10 ISP, 10 Vegetable Pickers

THA THANG:
Mosey to the Pavilion

10 bench dips, 10 step ups, 10 Freddie Mecuries

Mosey to high school tennis court

7 of Diamonds: 7 burpees each corner, 14 double count flutter kicks ec, 21 merkins ec, 28 squats ec, 21 SSH ec, 14 LBC ec, 7 Bonnie Blairs ec

Mosey back to the Harbor parking lot

MARY:
Penguin crunches, Outlaws, American Hammers, Mountain Climbers, Rosalitas

CIRCLE OF TRUST/BOM:
YHC thanked everybody for coming and prayed us out.

MOLESKIN:
I’m sure there was plenty, but between not trying to screw up and trying to survive Slushii’s poisonous output, I don’t recall.

ANNOUNCEMENTS:
1. 4X4X24 starting Friday, Patriot Run, Texas Independence 18K, Grow Ruck, F3 Golf

 

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Groundhog Day!

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, Slushii, Rump Roast, Special Sauce, Avril, Gambler, Sex Panther, Aaarrrggghhh
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x 15 IC

Windmills x10 IC

THA THANG:

Run a small lap to the north goal post across field, around the south goal post and back to pavilion

Complete the following:

Step up press x5 each leg

Curls x10

Squat Thrust x10

Man Makers x10

Run same lap around goal posts stopping at north end to do merkins x10

Repeato…because it’s Groundhog Day.

MARY:

Legs 6” holding block

Flutters 

Penalty man makers x5 since several PAX dropped feet to ground

Try again: Legs 6” holding block

Rosalita

Low dolly, relax

No blocks:

Heels to heaven

LBCs

Various planks to close out

IRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

It’s Groundhog Day so what could we do over and over and over…Much mumble chatter about YHC not caring about shoulders today.  Perhaps I should have warned PAX to take care of their Starbucky shoulders.  Following the shoulder comments were the complaints of back pain.  I can provide the number of a good sports chiro!  Tclaps to Slushii for being prepared with an impromptu speaker to aid with the monotony.  YHC took pity on PAX with 10 minutes remaining and moved to some Mary since PAX were also upset YHC seemed to neglect core exercises today.  PAX were relieved until they figured out YHC was serious about holding feet at 6”.  Penalty man makers for lazy feet elicited what may be a record 5-6 “F U’s” on the Rumpometer.  I was humbled with such recognition and felt I should thank the Academy and everyone that supported me in my Q journey!

We all survived, had coffee and as far as I can tell, this week’s batch didn’t prep Slushii for a colonoscopy! 
ANNOUNCEMENTS:

  • Patriot Challenge started yesterday.  Get signed up and log your miles!
  • 4x4x24 this Friday!  Get on the train (Rump Roast is HC!) and start hydrating and carbo loading on Weds
  • TID18K on 3/6
  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…
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A Walk on the Wild West Side

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Classified, Cougar Bait, D Fib, Rump Roast, Slushii
QIC: Teasip

AO: Coffee Park #west side
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Pickers x10, run a warm up lap

THA THANG:
3x5x5 (Pull ups, Swerkins, Squats)

Partner up, Partner 1 runs a lap while Partner 2 bear crawls a short lap. If Partner 2 finishes the  bear crawl lap, switch to crab walk. Flapjack and repeato until both Partners ran 2 full laps. 

Dirty McDeuce: Dips x12, Rugby Sit ups x12, Burpees x12, T Merkins x12. Run to largeish, bigish tree and back. 3 total laps.

Squats til time

MARY:
Done during McDeuce

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
A few F bombs on the Rump scale, especially during the bear crawl laps and burpees during the McDeuce. I’m sure there was other mumblechatter, but I forgot since I was delinquent with my BB. Sorry guys.

ANNOUNCEMENTS:
1. 4x4x24 next Friday-Saturday
2. TID 18K March 6 at 0700
3. GrowRuck April 9-10
4. F3 Golf coming soon

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Omaha Q

Teasip Ant Man Whoops Oatmeal Island Time Ina Siesta Nicky Roth PowPow Special Sauce sound machine
DFib Brutus joined YHC for an Omaha Q beatdown

Warmup

Mosey to ring of benches

20 Bobby Hurley squats
10 dips, both exercises call by workout die

Mosey to quad
Partner up for
50 burpees
100 lunges
150 IST’s
200 merkins
250 plan jacks
While alternating running around the flag pole and back

5 minutes of interval abs, changing exercises every 30 seconds

5 minutes of Mrs Icebox arms, changing exercises every 30 seconds

Run out to flag pole and back

Mosey to ring of benches
15 Bobby Hurley squats
20 burpees, both exercises called by the workout die

Mosey back to park for slow county Mary
Freddy Mercury’s
Flutters
Penguin crunches
WWI sit-ups

Luckily(?) for the PAX YHC and Dirtbag had talked about splitting up the Q last night so when Dirtbag KO’d himself during the EC run (possible delayed victim of murder bunny’ing up The Hill at Lindsley?) YHC was kinda sorta prepared.

Mumblechatter picked up in the second half when there was a lot less counting and we rocked out to SirusXM’s top 500 hip hop songs, I think we heard 478-465. Teasip went 2 for the first 10 on knowing the artist

I posed the question of what would happen if Rump Roast tried to use a speaker, interval timer, and dice during a workout and the consensus was that his head would explode

Thanks to the PAX for putting up with a half baked Q on a cold and wet day!

Announcements
F3 golf
CSAUPS
Grow Ruck

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Friday Fun @ Lindsley

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Siesta, Teasip, Dirtbag, Meatball, Big Tex, Icebox
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
IST x 15 IC

Mosey

SSH x 15

THA THANG:

Coupon mosey from park down Shadyside, stopping midway for a continuation of warmup with SSH.  Continued mosey to the People’s Hill.  

Murder Bunny up hill, walk back down, 10 irkins on the block

Sprint up hill, jog down, 5 burpees

Repeato

Mosey to empty lot off Shadyside for a Jacob’s Ladder

Cusak walk/rifle carry about 25 yds

6x-1x man makers

Cusak walk back 

1x-6x flutters with block

Mosey to Lindsley & Tennison Memorial intersection

Sprints to Blair and jog back

Winner: x3 coupon curls 

Loser: x10 burpees

All others: x7 coupon curls 

Repeato x3 subbing in some OHP’s and burpees as YHC saw fit.

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking the good Lord for the physical ability to get up and out, men of F3, accountability, and that we may have an impact on our families, communities and workplaces.

MOLESKIN:
YHC had a brilliant idea last night.  How would Murder Bunnies work on the People’s Hill (so named until we get a better nickname)?  Well, this morning the PAX found out (I also found out who reads the preblasts).  Tclaps to Teasip who correctly guessed why we were heading to the hill with coupons.  I know, tough one to figure out.  YHC quickly began to feel the love from the PAX with all the grumbles that followed the revelation.  However, several PAX commented that the MB’s up the hill weren’t that bad and in fact, the block helped pull them up.  This was not repeated going up the second time!  However, this stimulated the workout sadist in me and who knows what I will brew up to top it.  The Jacob’s Ladder further ingratiated YHC with the PAX as several commented that YHC was putting them through the Cusak hell to prepare for his trip to GrowRuck Alamo.  YHC responded by inviting the PAX to join!  A few sarcastic comments were uttered with the announcement of sprints up Lindsley insulting YHC’s ability to judge distance because of one small miscalculation when we completed our inaugural run up that hill.  Again, I will remember this in the future to really inspire the PAX.  With each sprint, the winner was rewarded with fewer reps and the loser paid a penalty, but was allowed to start the next sprint off the “Ladies Tee” aka head start.

ANNOUNCEMENTS:

1) F3 Golf

2) CSAUP – 4x4x24 in February

3) Patriot Run “Run Ranger Run” in February – get signed up!

4) Q source lunch today – Ozonas @ 11:30am

5) TID 18k – March

6) Grow Ruck San Antonio – April — COMMIT!

7) PEP clothes donation – BRING  TO JAN 30th WORKOUT

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Lindsley Park Warriors Only Friday

Date: 1/15/21


PAX: AlrightAlright, Classified, Sound Machine, Avril, Teasip, Icebox, Meatball, Oatmeal, Special Sauce, Big Tex, Siesta
QIC: Dirtbag (disclaimer given
AO: Lindsley Park

WARM-O-RAMA:
Big lap around park
SSH – 15
Windmills – 10
Baby arm circles – 10 (front)+ 10 (back) + 10 (cross)

THA THANG:

Round 1

Coupon Curls x12
Coupon Upright row x12
Coupon Squats x15
Big lap – Net Burpees 5 Teasip actually tied AlrightAlright but we wanted the work

Round 2
Coupon Curls hold in position half way then full curl x 20
Coupon Upright row hold at top x 13
Coupon Squats hold at bottom x 15
Big lap – makeup burpees


Round 3
Benches box jumps x12
Irkins x 13
Jump squats x12
Dirkins x10
Big lap – makeup burpees


Round 4
Coupon Curls x 15
Rapid bench press in cadence x 20
Grave diggers x 12 (need to work on cadence)
Big lap – makeup burpees


Round 5
Rapid bench press x 20
Squats and overhead press x 12 OYO
Skull crushers x 12 OYO
Hold coupon out in front until failure Special Sauce Won at 25 seconds could have gone for another 12 mins probably 
Big lap – makeup burpees


Round 6
Sprint on Santa Monica road to trail and back 
Mosey to picnic area and finish with Freddy M’s and planks (flat, right, left)

MOLESKIN:

A lot of mumble chatter today for those who chose to battle today over Rump Roast pilate slayer class on west side. Big time warrior mentality was shown by all. 

We welcomed the return of AlrightAlright who may be experiencing early effects of fatherhood fitness levels due to his break (or lack of sleep), no question it will be back to par in no time. 

Special Sauce set the alarm 30-45 seconds too late but made up ground quickly. 
T claps to Teasip for keeping net burpees low today for the group and Big Tex for the continuous display of fitness improvement and excellence. Also shout out to Oatmeal for continuing to remain in the front of the pax (will catch you eventually).

ANNOUNCEMENTS:

  1. Next Wednesday 1/20business casual/professional/interview clothing donations to splash
  2. 4x4x24 CSAUP Feb 5-6 starting at 1900 Sauce to assign accountability groups
  3. Texas Independence Day 18k March 6 at 0700
  4. Grow Ruck April 8-10, bring the Dallas wave
  5. F3 golf
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BAMA Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Armpit, Avril, Classified, F150, Gambler, Oatmeal, Rump Roast, Slushii, Sound Machine, Special Sauce
QIC: Teasip

AO: INSERT
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x52, IST x12, Hillbilly x12 (52-24 final score in the Natty), then a warm up lap

THA THANG:
Mosey over to the football field with coupons. As YHC mentioned, you have to pick your poison when playing Alabama, but it is “suicide” to leave Devonta Smith uncovered.

Thus, we did some coupon suicides. Run to the first light pole, come back and do 3 reps, then run to the next light pole and back and do 6 reps. Continuing until you get to the other goal line and back to do 12 reps (for the 12 catches Devonta had in the Natty)

Bicep Curls
All the way down Squats while holding coupons
Manmakers
Abs (curls while holding the coupon)

Since Bama when through the ringer of an all-SEC schedule (some say the toughest ever and the best final AP poll #4 team in human history) we did an OH press Ring of Fire to 55 (closest full round to 52)

MARY:
Rugby Situps x12, Rosalita x12, Freddie Mercury x15

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC checked Band while clearing the mechanism in the AM and saw that Alright Alright became a father and thus was disappointed he was not there to post in the gloom. Special Sauce and several other PAX agreed and questioned Alright Alright’s commitment. 

YHC announced in the preblast that the beatdown would be Natty themed and the PAX realized once we passed 20 on the SSH that we would probably be going to 52 for Bama. YHC didn’t even have to point out the obvious that Ohio St lost by the exact same score as A&M and they didn’t even have to deal with a fully armed and operational Alabama offense like the Aggies did.

Several choice words from Rump (even said them via proxy through Sauce) during the suicides. Special Sauce also mentioned that Devonta Smith only played a half, so shouldn’t the suicides only be half of the workout, but YHC did not oblige. 

During the ring of fire, several eyerolls ensued from the PAX when YHC mentioned the toughness of an all-SEC schedule and how the Big 12 played defense now (from the flag bearers Oatmeal and Classified) and then some ACC comments too from Slushii.

ANNOUNCEMENTS:
1. 4x4x24 CSAUP Feb 5-6 starting at 1900 on Feb 5
2. TID 18k March 6 at 0700
3. GROWRUCK April 8-10 in SA

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Q Source Beatdown – 1/9/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Alright Alright, Chairman Mao, Agnes, Special Sauce, Whoops, Dirtbag, Classified, Teasip, Kitty, Big Tex, DFib, Avril, Icebox, Nicky Roth, Siesta, Sound Machine, Cougar Bait, Plus One, Oatmeal
QIC: PowPow

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
One warm-up exercise for each Foundation Q Point

F1 Disruption: “Disturbance to the Status Quo”
Slaughter Starter – 20 Burpees OYO

F2 Language: “The Lexicon of Virtuous Leadership”
IST x 15 IC (During which Alright Alright explained to the PAX the meaning of a few words in the F3 Lexicon, I figured since he talks incessantly through the warm-up anyway, I might as well put his words to good use).

F3 Group: “A Voluntary Combination of Two or More People”
Native American run around park

F4 Leadership Development Process: “The Process Employed by a Group to Develop New Leaders”
SSH x 15 IC – Led by Big Tex

F5 Preparedness: “Getting Ready for the Expected While Being Ready for the Unexpected”
Mosey to field to get in position for Tha Thang

THA THANG:
As a group, five minute sets of five exercises, 1 minute AMRAP each. Four different sets of exercises, one for each quadrant of the Q Source. Exercises drawn from the fitness test. Run a lap around the park after each set

Q1 Get Right – The The Pursuit of Proper Personal Alignment
Burpees / Calf Raises / Ski Abs / Merkins / Squats

Q2 Live Right – Dedication to Purposefulness
LBCs / Carolina Dry Docks / Russian Hammers / Nipplers / Jump Squats

Q3 Lead Right – The Practice of Virtuous Leadership
Mtn Climbers / Shoulder Raises / Dollies / Hindu Merkins / Squat Jacks
* YHC cut the Hindu Merkins due to lack of time

Q4 Leave Right – Construction of Legacy
Groiners / Burpees / Burpees / Freddie Mercury / WWI Situp

MARY:
Done during workout, particularly Q4 as YHC Omaha’ed the Q4 set to Groiners/Freddie Mercury/WWI Situp, due to time (ie no Burpees).

CIRCLE OF TRUST/BOM:
Twenty-one PAX is probably an all time record for one of YHC’s Qs. It was an honor to lead today and thanks to the PAX for indulging me to run a workout that involved so much talking by the Q. I spoke a lot from the heart today because I am passionate about the Q Source because it can be such a positive force for improving men’s lives.

MOLESKIN:
It was a pretty cold day, so having a lengthy warm-up that was broken up by mini-speeches explaining the Q Source and the Foundational Q Points was a bit painful for the PAX I’m sure. YHC had originally planned to do a timed plank for F5 Preparedness, but scrapped that in favor of getting to the main part of the workout. Thanks to Alright Alright and Oatmeal for helping with the explanations of the three groups within F3’s leadership model during the Native American run.

Big Tclaps to Big Tex for stepping up to help demonstrate the Leadership Development Process (LDP), he had no advance warning that I would put him on the spot and he did very well – it’s time for him to begin preparing for his VQ, I think. The mistake he made in starting the count without saying “Exercise!” was perfect because it helped demonstrate the fourth step in the LDP (1. Schooling; 2. Apprenticeship; 3. Opportunity; 4. Failure). In F3 (and in all other dynamic, effective organizations) we don’t just accept failure as part of our development process, we court it. Failure is a critical part of the learning process.

The PAX found a mini-football on the field at Burleson and entertained themselves by throwing it back and forth across the 50 foot wide Circle of Pain while waiting for the lagging Q to announce the next exercise and get his timer started. Several PAX impressed the crowd with their throwing accuracy and tight spirals. The breaks between exercises and the fact that we stayed in a group almost the whole workout meant there was an enormous amount of Mummblechatter this morning – unfortunately YHC can’t remember jack sh*t, so it will remain unreported. You just had to be there.

Huge turnout for Coffeeteria at Bubba’s, despite the nearly freezing temps.

ANNOUNCEMENTS:
1. Q Source study launch
2. Splash’s fastest F3-er workout on January 20th – includes a clothing donation drive. Look for info on Band.
3. 4 x 4 x 24 CSAUP on February 5 – 6th – See Special Sauce’s post on Band (Notices section) and start preparing!
4. Texas Independence Day 18K CSAUP on March 6th – Mark your calendars!
5. Grow Ruck Alamo – April 9th – 11th – Mark your calendars and start learning what Grow Ruck is all about –

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Dropping LBs at Germany

COUNT-OFF & NAME-O-RAMA:
PAX: Cougar Bait, D-Fib, Pop Up (Willy Loman from Bellevue), Rump Roast, Slushii, Sound Machine
QIC: Teasip

AO: Germany
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Vegetable Pickers x10

THA THANG:
Split into 3 groups. Group 1 does 5 pull ups, then goes to relieve group 2 who is doing AMRAP Squats. Group 2 then relieves group 3 who is doing AMRAP Rugby sit ups, and group 3 goes to do pull ups. 3 rounds.

Mosey to the track and do a lap. Dirty McDeuce (3 rounds of 12 reps of the following: Irkins, Step Ups, Derkins, Dips) with running across the football field and back in between each set. 

Do an LB’s lap: Lunge walk 100 M, Backwards Run 100M, Bear Crawl 100M, Burpee Broad Jump 100M

Mosey to the tennis court for Bolt 45’s, then some Mary

MARY:
LBC x20, Low Dolly x15, Flutter kicks x10, Freddie Mercury x15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC went across the tracks to the West Side to Q at Germany and complete the first part of his #icicle. The first guy to show up was Pop Up, who got the name in St. Louis since he said he liked to read and the PAX assumed he read pop up books. Loved having him. Lives in Bellevue, but is here now with his wife since they had a kid a few months ago, her family lives here, and he can work remotely. Will be curious to see if it takes others (*cough* Ultra *cough*) three months to post after having a baby.

No Bleep this morning, which Slushii mentioned his text to Bleep in the morning was green and not iMessage blue so maybe his phone didn’t charge? Slushii debated knocking on his door, but decided not to. Rump was kind enough to keep the caravan going by letting Slushii still chauffeur him to the workout this morning.

YHC has decided that Sex Panther meant he would skip 200 workouts instead of attend 200 when he posted his goal of 200 for the year, so he is on a good pace for that.

Had some airplane talk during the warmup, including Sound Machine recounting a flight where he was asked to grab a ladies leg if the plane were to crash, and Rump remembering a time when a fellow passenger got a garbage bag for a barf bag. Otherwise, not a lot of mumblechatter during the workout, though got a few choice words from Rump doing the last part of the McDeuce and during the LBs lap.

ANNOUNCEMENTS:
1. 4x4x24 CSAUP Feb 5-6
2. Grow Ruck in April

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New Year’s Day 2021

#backblast #attendancepost
F3 Nation’s 10th Birthday

PAX: Dirtbag F150 Ina Oatmeal Plus One Rump Roast Slushii Teasip
QIC: Alright Alright

Warmorama:
Mosey to top of parking deck
Side Straddle Hops x75 (as a penalty for six lagging)
Side Straddle Hops x10 (for good measure)
Imperial Storm Troopers x15
Merkins x10
Squats x10
Monkey Humpers x10

Tha Thang:
Jacob’s Ladder – run down two ramps, burpees (1:5), run up two ramps, burpees (5:1)
Mosey down three ramps
Jacob’s Ladder Repeato – same as before but 3:1 and 1:3 on burpees instead

Disguised Dirty McDeuce – Mosey to benches (yes, benches)
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey to the Quad
11 burpee penalty
Mosey to “Stonehenge”
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey to Centennial Quadrangle in front of Laura Lee Blanton Building
Bear Crawl lap around Centennial Quadrangle
Crab Walk lap around Centennial Quadrangle
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey back to Burleson Park, Native American run when picking up the 6

3 Minutes of Mary:
LBCs x12
Flutter Kicks x15

COT:
10 years ago Dredd and OBT led the first ever F3 beatdown. Today, F3 is in close to 30 states and there are 2900 workouts each week. Men around the nation need F3 for all three F’s, Fitness, Fellowship and Faith. It is our responsibility to share this gift with every man we come in contact with. No more excuses men. EH all men. #AlwaysBeEHing #GiveItAway

Mumblechatter:
Very quiet group today, but they did respond properly to every request to “grab a bench.”

Slushii argued that it should only be a 45 minute workout since it is Friday. YHC told him that since it was a holiday we would be doing a full 60 minutes. The exact stunt that was pulled on Plus One at his first workout ever 6 years ago today.

Happy F3 Birthday Plus One. F3 Dallas probably wouldn’t exist today without your leadership and commitment. There’s no way I could have persevered in those early months without you.

Rump Roast courageously fought through some serious back pain to finish this one. #tclaps for an incredible effort.

Dirtbag is quickly climbing the fitness charts. I thought he was going to beat Oatmeal on the Jacob’s Ladder. Everybody is going to have to post regularly and push themselves to try to keep up with this dude.

It was so cold that Ina had to put on a pullover.

F150 gave it everything he had on the crab walks despite some tricep cramping. He wasn’t gonna modify that’s for sure. Great work!

Oatmeal was full of energy after getting chased away from Klyde Warren Park by security last night.

Teasip put in a really impressive crab walk too. I thought he was gonna catch me at the end. It was closer than I like.