Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Hot Mess Express

  • When: 20190913
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Manana, Mad Dog


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Muggy, Mid 70’s

COP:  Start Walking

The Thang:

Ruck for 3 minutes.

Every 3 minutes, circle up and do 10 4x Flutter Kicks IC.

Ruck up, and ruck on.

1.5 miles were rucked.

Mary: None.

Numberama: 4

Namerama: Wreck-It Ralph, Defib, Manana, Mad Dog

Pledge and COT

Announcements: 9/11 Heroes Run has bee rescheduled to Nov. 17 1400. Go! Sign-up for the rucking division.

Moleskin:   The lights were out. It was spooky. Something smelled like poop. My watch band broke. We just had a general rough go of it. Everyone got scared when I told them to take off their packs at the palm trees. Lucky for them, it was just time for more flutter kicks.

The 12 Days of Christmas/Ruckmas in September

  • When: 20190916
  • QIC: Defib
  • The PAX: Rabbit Ears, Repo, Mad Dog, Mrs. Potts, Snookie, Swinger, Sakrete, Top 40, Mañana, Wreck It Ralph, Defib


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership

Conditions: Mid 70s and clear.

FNGs: No FNGs

Disclaimer: Given, Modify as needed!

COP:

Straight to the Thang!

The Thang:

This Q was brought to us by ruck.beer 🎒🍺

12 Days of Ruckmas Workout

If you’re looking for some weirdo fun this holiday season, get some friends or your Ruck Club together and tackle this workout together.

12 Days of Ruckmas

This workout is to be performed in the order of, and while singing the workout to the tune of, the 12 Days of Christmas. And, yes, that means you follow the pattern of day 1, day 2-1, day 3-2-1, day 4-3-2-1, etc.

The workout should be with ruck-on or being held for all movements except #6 and #9.

The workout (and song lyrics) are as follows:

On the ___ day of Christmas, Saint Bomber gave to me…
1 Push-up with your heavy ruck on.
2 Simple Squats.
3 Overhead Presses.
4 Man-makers.
5 Foooouuuurrrrr Count flutter kicks.
6 Body weight push-ups.
7 Rucks a thrusting.
8 Front hold lunges.
9 Standard sit-ups.
10 Rucks a curling.
11 Mountain Climbers.
12 Monkey F*ers.

My apologies to the PAX because I didn’t have us sing along with the workout 😅 . We made it to day 12 but called time after the curls.

Mary: 

Sorry Mary, No time

Numberama: 12

Namerama And Pledge: Done

Announcements:

GrowRuck 17 is coming to Southern Pines NC the weekend of November 15-17, 2019. GrowRuck is an intensive weekend of F3 Leadership Development, including plenty of 1st, 2nd, and 3rdF. As F3 is an organization OF leaders, all PAX are welcome to participate.

The cost to participate in the GrowRuck Tough Challenge is $150. This includes GrowSchool, GORUCK registration, a T-Shirt, and sweet patches. Please HC (hard-commit) by registering now.

Registrations made through September 22 will require a $75 deposit which helps us secure the Cadre. The final $75 balance (or $150 full payment) will be paid at the same site and is due October 11. Registrations at full price will be taken up to the day of the event, but a T-shirt is not guaranteed due to required lead times.

Prayers and BOM : 

Prayers for Sakrete’s M, She is healthy and well but the struggle of pregnancy (and dealing with Sakrete) is real

Prayers for Wreck It Ralph as he embarks on the journey this weekend that few will pursue and even fewer will complete: the GORUCK HTL . Though both physically and mentally demanding and just down right hard, it is an incredible experience. Enduring the events doesn’t sum up the difficulty he has put himself through.  The hours, days, weeks, and months of training have been endured (and possibly enjoyed) By Wreck It Ralph to prepare him for this weekend. It’s no easy feat to get to this point of preparation.  Godspeed Brother!

Our Continued prayers for Underhand, as he continues his battle with stage 4 melanoma skin cancer.

Prayers for the people of the Bahamas and those affected by Hurricane Dorian.

 

Devo:

Psalm 31:14 But as for me, I trust in You, O Lord, “You are my God”.

Though it was difficult, I have come to terms that I am not ultimately in charge of my future. The Universe and the things in it were created by something immense and amazing; and it wasn’t me or mankind that made it. It is by some Devine plan that things have been created and things occur. But that’s not to say we have no room to act; anything with mass produced gravity or an effect. We can have an effect on us and the things and people around us. So we can make plans and train for events, but things can happen. We can get sick; we can get injured; We can’t always make it to the event that we’ve had our heats set on for almost an entire year. Something just aren’t meant to be at that point in time. And if the Being  who created the universe and all the things in it thinks it’s not mine time do something, I’m okay with that. 🙏

Moleskin:  

It was great to see so many PAX at Magnitude this morning! It was great to take the lead again. I still have a hard time saying “the next exercise is” and I appreciate the PAX remind me which exercise we were on 😅🙏.  I have had an exceptional recovery from my knee arthroscopy surgery 17 days ago. I frequently thank God throughout my day for how well I am doing. Over the last months, I’ve had a hard time. I missed being out in the gloom with my brothers, I spent most days limping, there were days I was on crutches because my knee hurt that bad, and there were actually times I had to crawl across a room because my knee hurt too bad to limp and I didn’t have the crutches with me. My wife didn’t understand why I’d still smile or think that the surgery would somehow work this miracle where I’d get back to how I was physically. And truthfully, if you saw me regularly, you would say the same things. Surgery was 8/30/2019, the doctor checked out the area, cleaned up one spots and removed a “butterbean” sized floater, which was the bony car tissue I broke off and kept getting jammed in my knee joint. I started posting again 9/9/2019, 10 days post op and felt well and by Thursday, 13 days post op, when Waldo had us doing 11’s around the upper parking lot with Burpees and Jump squats, I felt so good! (Minus feeling exhausted from working out) but by the end I was almost 2 laps ahead of everyone! It’s really just incredible. I prayed about it and here I am. 🙏 I am thankful to be back. I thought it was fitting to do a God-related workout 😄

Is Waldo Scared of the Dark?

  • When: 20190912
  • QIC: Waldo
  • The PAX: Chum, Swinger, Wreck-It Ralph, Manana, Make It Harder, Mad Dog, Mayhem, Defib, Fish N Chips


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm and Muggy, but a little better than some recent days. Due to some lighting issues at the dog park area we normally meet at, I made the call to move the flag and workout out by the entrance near the big baseballs.

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, Easy mosey

The Thang:
-At the small wall, Step-ups x20 (each leg)
-Lunge walk to parking lot at the far right of the park (if you’re coming into the park)
-Roundabout 11s (instead of running back and forth, we run around the traffic oval, doing one exercise at one end, and the other exercise at the other end): The exercises were burpees & jump squats…got close to completion, but I moved on from this when most people were not quite complete with their reps.
-Slow mosey back to the small wall.
-Step-ups x20 (each leg)

Mary: LBCs x50 IC, Heel Touches x20 IC, LBCs, x40 IC, Heel Touches x15 IC, LBCs x15 IC, Slow Heel Touches x12 (we had major counting discrepancies) IC

Numberama: 10

Namerama: Chum, Swinger, Wreck-It Ralph, Manana, Make It Harder, Mad Dog, Mayhem, Defib, Fish N Chips, Waldo

Pledge and COT

Announcements: LQ at Miler for Underhand tonight

Devo: When stressed out, make sure to find a healthy outlet (such as a 5am beatdown)…don’t take it out on your family, friends, coworkers.

Moleskin: To answer the question in the headline, no, Waldo isn’t afraid of the dark.  Now I understand that Wescott is called the Country Club for a reason…our work-out conditions and facility are pretty nice, and one thing that I take for granted is the lighting we have.  When I showed up to find that lights were completely out in the back half of the park, I realized that the workout I had planned would probably be a little rough in the dark (especially without headlamps) given that we would have been running back and forth and in proximity to blocks on the ground.  So I decided we should move to the end of the park that had lights and set-up shop there.  We got set up just in time to start, and I had to come up with a workout on the fly…so I incorporated some of the stuff I already had planned, and combined it with some things I’ve done in the past.  I wanted cardio and leg work, and I think we accomplished that.

Cripples in the Park

  • When: 20190802
  • QIC: Wreck-It Ralph
  • The PAX: Defib


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Muggy,hot.

FNGs: None

COP:  Put on computer bags

The Thang:

Put on weight.

Walk.

2nd lap added a jerry can to split.

Mary:

Numberama: 2

Namerama: defib, Wreck-It Ralph

Pledge and COT

Announcements: Redo’s Share a Load event next weekend. GORUCK events coming up at the end of the month.

Devo: None

Moleskin:   Defib was limping, and YHC was nursing a nasty hangover from a night out with the bosses. But we did something, and that’s better than nothing.

Another Whistleblower Complaint

  • When: 20190801
  • QIC: Pretzel
  • The PAX: Fish & Chips, Swinger, Gypsy, Robin Wood, High Stick, Yo Adrian, Defib, Mayhem, EZ-In, Wreck-it Ralph, Pretzel


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Ah, the whistle. How the PAX love YHC’s whistle. After twice bailing on a Bedrock Q I felt the whistle was a good mea culpa to make nice with the Bedrock faithful. I’m pretty sure they loved it. They didn’t say it in so many words, but I could feel the love for the whistle.

Conditions: Low 70s, clear.

There were many creative and explicit suggested ideas for silencing the whistle. This was not one of them.

COP

  • SSH x2
  • Mtn Climbers x20
  • TTT x10
  • Imperial Walker x10
  • LBACs x10 fwd/back
  • Merkins x9
  • WWII situps x11
  • Squats x13

The Thang

Partner up and head for a mosey to the ballfield. Here’s where I divulged the purpose of the whistle: Whenever the whistle blows, stop what you’re doing and execute 5 burpees.

Whistle blows on the way to the ballfield: 1 or 2

Once at the ballfield, partner pairs execute Speed Dora: 50 Macktar N’Djaye, 100 Freddie Mercury, 150 lunges. Partner 1 exercises while partner 2 bear crawls to far line and back. Flapjack until completion. Whistle blows during Speed Dora: 4-5

Mosey to the far end of the parking lot, stopping at the wall near the entrance for 10 Decline Merkins. Whistle blows: 1

At the far end of the lot, PAX lined up and raced around the parking island and back to the starting point, lining up in the order of finish. Then the PAX lined up and raced again, reversing the order so that the last to finish goes first, and each PAX follows in three-second increments. The goal is to catch the man in front of you without being caught by the man behind you. Whistle blows: 0

Return to flag. Whistle blows en route to flag: 2

Mary until the 6 is in (LBCs).

Count-a-rama / Name-a-rama / Pledge / COT / BOM / Devo (Balance)

Just Keep Moving

  • When: 20190729
  • QIC: Swinger
  • The PAX: Defib, Mañana


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70

FNGs: None- disclaimer given anyways

COP:

Hillbillies

Little baby arm circles forward/reverse

Walk to first set of parking spaces

The Thang:

Note: All moseys were done at a brisk 11 min/mile pace (with rucks, of course)

  • Lunge walk to the light
    • Mosey to parking spaces before playground
  • (5 each, OQ) push ups with both hands on wheel stop, push ups with left hand and left foot on wheel stop, push ups with both feet on wheel stop, push ups with right hand and right foot on wheel stop
  • Bear crawl to end of parking stripe
    • Mosey to small covered picnic area
  • Up and over four picnic tables
    • Mosey to parking spaces beyond guard rails
  • (20, IC) Flutter kicks
    • Mosey to upper parking lot
  • Push ups (slick (no ruck)), beginning with left hand on wheel stop and right hand on ground, on the up, bring hands and feet together, on the down move left hand and foot to left, working your way down the wheel stop. Repeat until left hand is on the ground and right hand on the wheel stop, then repeat back to where you began
    • Mosey to playground inside baseball complex
  • AMRAP pull ups (slick) by the tire swing
    • Mosey to bleachers be ball fields
  • Walk down steps, 1 push up at bottom. Run up steps, 1 squat at the top. At one push up and one squat each set. Complete 5 sets
    • Mosey to palm trees
  • (10 OYO) overhead press at every other tree. Suitcase carry the rucks (with proper form) in between
    • Mosey to wiffle ball fields
  • I’m up, he sees me, I’m down around first two bases
  • (10 OQ) Thrusters
  • Crab walk to next base, rucks on chest
  • (15 OQ) Iron Cross
    • Mosey to picnic shelter
  • Up and over all picnic tables
    • Mosey through the woods to the picnic shelter by the gravel lot
  • (10 OYO) Skull crushers, lying down on tables
  • (20 IC) Ruck Press
    • Mosey to gravel lot

Mary:

Partner up. One PAX takes both rucks for a farmer’s carry clockwise around the gravel lot. Other partner run counterclockwise around the gravel lot. When they meet up, switch who runs and who carries. Repeat until each PAX has done two farmer’s carry. (Yes, this totally counts as Mary)

Numberama: 3

Namerama: Defib, Mañana (SCS), Swinger (SCS)

Pledge and COT

Announcements: None

Prayer Requests: Defib’s surgery…sometime…, Speedy recovery for Gypsy, kids/teachers as school starts back up

Devo: Excerpt from Finishing Strong (by Steve Farrar)

“There is a type of self-confidence and self-esteem that is healthy and good. But there is an excessive self-confidence that is very harmful to one’s spiritual health. How do you tell the difference between the two? Easy. A wrong self-confidence is usually characterized by prayerlessness. We’re so busy instituting our plan and following our instincts and leading, and we are so confident it will all work out as we have planned, that we never bother to look up. It’s not that we are going against God, it’s just that we don’t have a sense that we really need to depend on Him. We think we can handle things without bothering the Lord.

In John 15:5 Jesus said, “I am the vine, you are the branches; he who abides in Me, and I in him, he bears much fruit; for apart from Me you can do nothing.” The person with excessive self-confidence really doesn’t believe that last phrase. He may believe it intellectually, but he doesn’t believe it experientially.”

Do not discredit the power of prayer. Pray when things are tough and when they are going well, when you face a tough decision, or just as you go through normal life.

Moleskin:   Mañana was hiding in the shadows to scare the FIA runners and later came across a bunch of balloons that reminded the PAX of IT (YHC thought they were from UP…to each his own I guess). HC’s mean nothing to Wreck-It-Ralph. First he was asking for a ride so he could ruck to the country club, then changed his HC to include a modest 2-3 mile SCS, then said something about tacos and didn’t show up at all.

Image result for running with scary balloons

3 Exercises for 45 minutes

  • When: 20190726
  • QIC: Wreck-It Ralph
  • The PAX: Defib


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 72, cool

FNGs: None. Disclaimer given any way.

COP:  get sandbags out of cars…

The Thang:

Q gave the PAX an option: 1 exercise for 45 minutes, OR Rucking and switch the ruck front to back every  3 minutes.

Defib chose the harder thing.

So, we clean and threw sandbags for 15 minutes.

Then, we took a little walk, and conveniently switched our computer bags from front to back every 3 minutes, around the park. Until we returned to our sandbags.

We picked up (Ha! Pun!) right where we left off, and threw them back home. It sucked.

But, we got done 3 minutes early.

So, Defib requested some Mary… (Then regretted it)

Mary: Dammits. 25. On Q.

Numberama: 2

Namerama: Defib, Wreck-It Ralph

Pledge and COT

Announcements: GORUCK T/L in August, GRORUCK opportunity Nov 15-17 in Pinehurst.

Devo: replace with devo

Moleskin:   YHC wasn’t feeling the Q juice this morning, and offered a choice. We did bot things. It sucked, but we both felt better for it.

Real Men Run With Drinks

  • When: 20190723
  • QIC: Flo
  • The PAX: Easy In, Sakrete, Fish and Chips, AC DC, Waldo, Swinger, Dry Prime, Defib, Benefits, Flanders, Chum, Prius (R), Yo Adrian (R), Wreck It Ralph


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  71 degrees

FNGs:  None

COP:

SSH, Don Quiote, Imperial Walkers, High Knees

The Thang:

A little Tabata workout for the boys at the club today. Twenty seconds of reps with 10 secs of rest. Rinse and repeat with a new exercise.

First part of the workout included in part: Curls for the Girls, Kusack, Lawnmower, Tricep Extnesions, Overhead Press, Chest Press, Merkins, Merkins on the Block, Shoulder Tap Merkins, Turkish Get Up, Squats, Calf Raises, Hydraulic Squats, Lunges, Bear Crawl, Crab Walk, LBCs, Flutter Kicks, WWI Sit-Ups, Big Boy Sit-Ups with the Block.

Closed out Tabata with a cardio circuit including in part: SSH, Burpees, High Knees, Terrible T’s, Star Jacks

Mary:  Sorry ma’am. No time.

Numberama, Namerama, Announcements, Pledge, COT

Devo: 2 Samuel 11 tells us of David’s affair with Bathsheba and his efforts to cover up his sin. David slid quickly downhill from lusting with his eyes to committing murder. YHC encouraged the PAX to learn from David’s mistakes and be mindful of where we focus our eyes as the distance from our eyes to our hands is a short one.

Moleskin: Been awhile since YHC Q’d at the club. Did you know they do Indian Runs while carrying their drinks there? A good time was had by all. Fish and Chips led the mumble chatter but many contributed.

Hitchcock Would be Proud

  • When: 20190722
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Manana, Swinger


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: The Alfred Hitchcock Hour- Forecast: Low Clouds, and Coastal Fog

FNGs: None found us in the gloom…

COP:  10 LBAC IC, 10 OH Claps On Q

The Thang:

Grab coupons, head to the batting cages…

YHC used the cover of an SCS to pre-stage a rope over the steel at the batting cages for climbing…

4 Stations:

Rope Climb- self explanatory- climb/pull-up the rope and slap the cross bar, lower yourself down. (Disclaimer given repeatedly)

Bear Crawl Soccer- Push bowling ball down batting cage, around the pitching protector, and back. Rinse and repeat until time is called.

Lunge Walk- Put Defib’s monster cinder block on  one shoulder. Lunge walk the length of the batting cages, swap shoulder then return to start point.

Body Drag- 60# Sandbag, with 30′ of 1″ nylon webbing. Sit at the end of the webbing, and drag bag to you. Turn around and repeat until time is called.

Lunge walk was the longest evolution. When the PAX completing the lunges was done, we rotated stations. After 1 complete round, we took a little mosey around the park. Got back to the batting cages and did another round.

Grab all the coupons and head back to the flags.

Mary: Stow coupons

Numberama: 4

Namerama: Wreck-It Ralph, Defib, Swinger, Manana

Pledge and COT

Announcements: Keep training hard for the events coming up. Test yourself. That’s the only way to improve.

Devo: Don’t be a dick.

Moleskin: In trying to add some spice to a normal Q, I realized I drive around with a tow-rope… The worst part was doing a solo SCS around a park. In the Gloom. With a ruck. And a Rope Wrapped around me… I’m mostly thankful no FiA happened to drive up on me while taking my walk! Once at the batting cages, several PAX noted that we had all the tools needed to hide a body… And that we were using them in movements that one might (hypothetically, of course) use when hiding a body… Choose your friends carefully.

Thunderstruck….Again and an “Appearance” from DT

  • When: 20190716
  • QIC: Sakrete
  • The PAX: Defib, Fish N Chips, Big Bird, Gypsy, AC/DC, Waldo, Dri, Prime, Robin Wood, Flanders, Splinter, Wreck It Ralph, Spooky (R), Mayhem, Easy In,


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Clear.  76 degrees and so very very very very humid

FNGs: None today.  They will be back

COP:  15 LBAC Forward IC, 15 LBAC Reverse IC, 15 Hillbillies IC.  Thunderstruck plank merkins (I’m not going to explain this one again.  Everyone knows.  If you don’t then just come to one of my Q’s we will introduce)

The Thang:

Partner up.  Stay with your partner on all runs.  Run to bridge heading towards the entrance.

SET OF 11S

DIPS/INCLINE PUSHUPS TRANSITION IS BEAR CRAWL

At completion partner back up and run to the baseballs at entrance of park.

SET OF 11S

DECLINE MERKINS/ SQUATS TRANSITION IS LUNGE WALK

*Only a couple groups finished.  Time called at 0540.  Partner back up and run back to the flag with the ruckers leading the way.

Mary: PAX LED WW1 SITUPS.  EACH PAX CALLED 3 WW1 SITUPS.

Numberama: 15

Namerama: Defib, Fish N Chips, Big Bird, Gypsy, AC/DC, Waldo, Dri Prime, Robin Wood, Flanders, Splinter, Wreck It Ralph, Spooky (R), Mayhem, Easy In, Sakrete

Pledge and COT  LOUD AND PROUD AS IS OUR CUSTOM

Announcements: RUCK EVENTS COMING UP.  SIGN UP.

Devo:

Don’t Give Up

Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. (NLT) ( 1 Corinthians 13:7  )

 

Have you ever had a day where the only three words that kept you going where, DON’T GIVE UP? Sometimes love means choosing to keep at it, even when you feel at the end of your tank.  Ask God to give you the strength to love others with His enduring love. May He give you the strength to push past conflict.  Love is a choice.  Choose to not give up today.

 

Moleskin:   YHC picked up the Q the night before and really had no plan.  On the fly.  At 4:58 YHC phone went off with a text from one PAX (Bedrock flag holder) informing he had just arose from his beauty sleep.   The return text simply said “being late is better than not at all. Had to call an audible on the flag.  Luckily Defib/Wreck It Ralph had the Magnitude flag.  It was planted to hold prevent the burpees.  The story on late PAX gets better.  Stick around.

At 459 YHC still didn’t have a plan so lets just wing it.  Heard some grief and displeasure as the phone with AC/DC queued up came out.  At least there is consistency in my Q’s.  During the first set of 11’s we saw head lights coming into the park.  Approximately 0514.  The vehicle backed into a parking spot close to the bridge.  The remaining PAX continued working noticing that the driver of said vehicle had not exited.  At approximately 0520 we headed towards the baseballs all running passed the parked truck.  The driver had backed in so we could see clearly that the driver was alive and not appearing to be in any distress.  Was watching something on his phone.  Still no confirmation on what that was.  Approximately 0535 the truck pulls out of the parking spot and heads back to the flag.  We finish the work and get back to the flag to see that the Bedrock flag had magically been planted but driver was still no where to be found.  Deductive reasoning lead YHC to believe that the Bedrock flag had been planted by this mystery truck in the parking lot.  Complete the COT and devotion and walk over to the parked truck and there sits DT in his work out gear.  After a short conversation it was determined that he left his house fully prepared to put in some work.  When he arrived he saw we were bear crawling.  He admitted he wanted to no part of that so he used the time to “send off work emails and work orders”.

I give this dude a lot grief.  He gives it back.  But one thing that dude is is honest.  Oh yea,  THE MYSTERY PAX WAS DT.  RANDY STEWART.  I don’t know if this is considered a fart sack but its not considered a posting either.