THE SCENE: Cold F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH IC x50
Squats IC x50
IW IC x25
Mosey round the parking lot and stop to do exercises and stuff.
Mosey to another part of the parking lot
Bear Crawl to curb, Crawl Bear to startex
RINSE AND REPEAT
American Hammers IC x25
BBS IC x25
American Hammers IC x20
American Hammers IC x15
Mountain Climbers IC x30
American Hammers IC x10
COUNT-OFF & NAME-O-RAMA
6 PAX! Shoestring, Phat Pat, O’Reilly, Gilligan, Moana, and Spell Check.
CIRCLE OF TRUST/BOM:
The gospel is simple and beautiful. Dont forget how simple it is yet how big it is. Through Jesus Christ, man can have relationship with God! That should blow our minds.
Good stuff being with the working class men of F3 Memphis. These dudes are hard workers cause Spell Check wasn’t quitting. I like that dude! Phat Pat basically did the workout, but not really. To quote him, “It was good enough for government work.”
Doesn’t matter cause they will never get on slack or ever see this backblast. As a metter of fact, I could write whatever the heck I want about Phat Pat and he will never read this. EVER.
THE SCENE: This is all Phat Pat’s fault. You see, PhoaP got a “real job” where The Man holds him down on the daily. Can you believe his boss demands he be onsite at a definite time every day? This is 2019! I’m a knowledge worker. At my job, I show up when I feel like it because you can’t just make knowledge work happen at will. The mood has to be right. I need my Aeron chair, ear buds, and dual 27″ monitors.
Anyway, so PhoaP decides that people with “real jobs” also deserve F3, too. I had this idea months ago, but PhoaP wouldn’t go for it! Go figure! Typical PhoaP. Anyway, he finally agreed to be AOQ, so this week, we’re throwing a launch party. The dilemma for me was I had already promised myself to the Old Forest for King of the Bluff. Desperate times call for desperate measures. I devised a scheme to Q at the Blue Collar, then head to Old Forest for the last part of their workout. Some may find this dubious. I just call it zeal. #Freed2Lead
My alarm went off at 0400. I cranked up “Danger Zone” and grabbed my clothes. After some shadow boxing in the mirror in my skivvies, I got dressed, and hit the john.
At 0420 (shout-out Howze Park!), I slipped on the Brooks and headed out. Drizzle! Did not account for that. Fortunately, it never matters. By the time I arrived at tBC, the ground was sufficiently moist and the air pleasantly cool. PhoaP was nowhere to be seen, but Choker and Gilligan were waiting in their cars. I planted the state’s shovel flag and waited for the laborers. At exactly 0429, the lot filled and all ten PAX were assembled. Not a single man was late.
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA: All in cadence, naturally…SSH x20; IW x15; Buttkickers x15; High Knees x15; Prisoner Squats x10; Tempo Merkins x10; Al Gore+OHC x10
1-2-3-4-5-Hit-the-Deck (There might be a name for this. I have no idea. Basically, bend your knees slightly, hands out in front, and chop them feets fast. First PAX counts to 5 then we all hit the deck for a burpee. Recover and continue chopping. We went around the circle twice, which was two too many times.)
S-L-O-W mosey to the tennis courts!
THA-THANG: PAX paired up and did Bear Crawl 1-2-3. It’s like Dora, but even better!
Lining up on the sideline of one court, Partner 1 starts on the exercises while Partner 2 bear crawls to the opposite sideline and crawl bears back. Flippy floppy until each pair completed: 100 merkins, 200 big boy sit-ups, 300 squats.
YHC turned to his advisor (Ganon) and asked him to pick 11s or Tammy Wynette. Ganon chose 11s. Bad choice, Ganon!
11s with Carolina Tennessee Dry Docks and V-Ups. Instead of moseying or something in between exercises (BORING!), we just stayed put and did 10 smurf jacks (FUN!). So, 10 dry docks, 10 smurf jacks, 1 v-up, 10 smurf jacks, 9 dry docks, 10 smurf jacks, 2 v-ups, etc.
We got about halfway through and YHC called it to save a couple minutes for Mary.
CIRCLE OF TRUST/BOM: YHC shared Romans 12:1-2 and related the sentiment of an article I read recently about career progression. We can easily get so caught up in growth at our company that we end up being conformed to the company’s culture. Paul tells us not to be conformed to the world, but to renew our minds in Christ.
“I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind…”
MOLESKIN: Great work this morning by the PAX. The Bear Crawl 1-2-3 turned out to be more of a slog that I expected. The mumblechatter was limited. Spellcheck killed it.
ANNOUNCEMENTS: Check the preblast for a weekly lunch in your ‘hood. Crucible coming March 30.
AFTERWARD: I stuck around a few minutes and got to catch up with Moana and Part Timer. As they left, Phat Pat put his hand of my shoulder. Looking down and away hoping I wouldn’t notice the tears, he said, “Just go, Beans. Your people need you.” Back in the car, YHC cranked “Danger Zone” back up and headed to the urine-soaked streets of Midtown. Checking Slack (at a red light, obviously), YHC’s source on the ground had not provided any location information for the Old Forest. I skidded into the lot and took the first spot available. Jumping out, I immediately started running and scanning the playground area and parking lot. Nothing. Just silence and darkness. I was preparing to start a recon mosey on the trail when a glint of orange caught my eye in the distance near the abnormally long picnic table. It was a t-shirt! As I started towards it, suddenly the whole host came into view. Arrayed around the stone table were dozens of PAX. In the middle was Four Eyes himself! I planted myself next to Dewey, who donned the orange shirt, and joined in the timer work 4E was leading. We did squat jumps, big boy sit-ups, and some burpees. Shoestring was talking about doing extra reps. I did more. Mary was a horrible circuit of hello dolly, american hammers, and groiners. 27 PAX came out to the Old Forest, but Blart and Lazarus inexplicably went to the Levee and ruined everything. There’s always next month!
THE SCENE: Unbelievably warm for January! No way was this was weather going to waste. YHC arrived to the eager strides of 7 preruckers. No wait, make that 8. Tabor had now received a ruck for Christmas! F3 WELCOME & DISCLAIMER
Always and forever. WARM-O-RAMA:
Imperial Walkers IC 15
Hillbillies IC 15
Crossovers IC 15
Windmills IC 15
Big arm Circles (forward and reverse IC 10 each)
At this point YHC asked the PAX how many had been watching football over the weekend? Since most seemed to have seen at least some of the NFL action a few trivia questions seemed appropriate.
Question 1: Which NFL team has won the most Superbowls of all-time. A lot answers such as “Cowboys” and “Patriots” to “Yankees and “Alabama.”
Answer: Pittsburgh Steelers at 6.
Capri Lap around the parking lot.
Pax counted off into 2 groups. Pax line for 2 lines about 40 yards apart. 1 Pax runs with the football to the other end then hands off the football. That Pax then runs back in the opposite direction. Complete until both groups are on the opposite side from the starting line. The rule was that if the football hit the ground, all PAX performed 2 burpees. For some reason Granola thought this was fun and intentionally grounded the football not once but twice! 4 total burpees for all PAX.
Question 2: Which NFL coach has won the most games of all-time? Again, PAX came up empty. Don Shula at 347 games.
Skipping one B out of Bombs because the Q hates Burpees.
Flobee saved the Pax 50 Mountain climbers by correctly identifying the only NFL team that has lost 4 straight Superbowls: Buffalo Bills
Question 4: Which NFL receiver holds the record for most receiving yards all-time: Jerry Rice at 22, 895.
Carolina Dry Docks IC 20
Pickle Pounders IC 10
Flutter Kicks IC 20
60 Second Plank COUNT-OFF & NAME-O-RAMA 19 PAX; No FNG. Choker, Commie, O’Reilly, Shingle, Phat Pat, Granola, Soybean, Imposter, Sleep Number, Beetus, Bootheel, Carport, Sputnik, Red Roofer, The Streak, Tree Hugger, Wall Builder, Flobee, Orange Julius (QIC) CIRCLE OF TRUST/BOM:
From Future Grace by John Piper Atheism: the Ultimate Pride
When you take all three categories of temptation to self-reliance-wisdom, might and riches-they form a powerful inducement toward the ultimate form of pride, namely, atheism. The safest way to stay supreme in our own estimation is to deny anything above us. This is why the proud preoccupy themselves with looking down on others. “A proud man is always looking down on things and people: and, of course, as long as you are looking down, you cannot see something that is above you. But to preserve pride it may be simpler to proclaim that there is nothing above to look at. “The wicked, in the haughtiness of his continence, does not seek Him. All his thought are, “There is no God” (Psalm 10:4). Ultimately, the proud must persuade themselves that there is no God.
Prayers for The Streaks friend undergoing a Carotid Endarterectomy.
Prayers for Flobees patron with stage IV pancreatic Cancer.
Continued prayers for Red Roofers family.
Prayers for Sleep Numbers Mother. MOLESKIN:
PAX were awesome today. YHC was really invigorated after this Q!
THE SCENE: A cool and gloomy Morg with a small yellow car conspicuously parked in the distance. (12/21/2018) F3 WELCOME & DISCLAIMER: WARM-O-RAMA: Cross Jacks 60x IC Abe Vigodas 10x IC Red Bull Smurf Jacks 20x IC
Indian Run to car push startex
Basically B.O.M.B.S behind a car that is being pushed forward. And safety, safety, safety!
12 PAX – 5 teams – 1 loner (the QIC) – 1 Official Chauffeur (PhP)
Burpees – 50 Outlaws –100 (a bump up from Overhead Claps) Merkins – 150 Big Boy Sit-ups – 200 Squats –250
Bodies weighing…let’s say some more than others and a 1980 Canary Yellow Triumph Spitfire weighing 1,600lbs.
PAX divided into teams of 2. Each team took turns pushing the car 2 lampposts forward while the remaining teams did B.O.M.B.S.. So 4 teams on B.O.M.B.S. and 1 team on car push at any given time. All teams advanced forward when car reached next designated lamppost. I jumped in where I could and Phat Pat valiantly over came his injuries and managed to steer the car for the entire Thang.
Little Baby Flutter Crunches 16x IC
Reverse Crunches 16x IC
Plank till end (@2mins)
COUNT-OFF & NAME-O-RAMA
12 PAX – Sleep Number, Laettner, Commie, Potiphar, Tree Hugger, The Streak, Granola, Woodpecker, Choker, Orange Julius, Phat Pat, Mr. Wonderful (QIC).
CIRCLE OF TRUST/BOM:
“Life is a lot like pushing that car today. It can be hard, painful, and filled with freeloaders.” That was my icebreaker for the PAX in the CoT as we circled around the little yellow car. PhP, still reclined inside the Spit and being a good sport, forced a laugh that came natural to the rest of us. But the real point here is that life can be painful and it can suck but we should push through the trials anyway, carry a load, because in so doing lies your purpose and to quit is to lose it.
The mumblechatter for this entire Q was YUGE. From the PAX badmouthing PhP for not showing up, to Sleep Number complaining about having to follow instructions, to Potiphar and The Streak almost killing our Chauffeur for his snide remarks, to Granola constantly Qing the QIC, to team A complaining about feeling “friction” just before accidentally push starting the car, and I could go on. The takeaway here is twofold. Firstly, it is obvious that we finally found the perfect F3 role for Phat Pat: an Irritant Q who does no actual work. Secondly and in Sleep Number’s defense, the verbal instructions were convoluted at best yet the PAX took the initiative and turned a wanting VQ into an epic one. Strong work!
THE SCENE: 60s and in the gloom F3 WELCOME & DISCLAIMER done WARM-O-RAMA:
20x ssh,dp,bac,impwalkers THA-THANG:
Mosey with 20 merkins at the half way point then back to the Morg’s field for some abdominal bombs…. Picked a partner and while we were doing the bombs the partner would bear crawl 20 yds the sprint 20 yds along with 10 x sshs. 100 big boy situps, 150 outlaws, 200 mountain climbers, 250 bicycle crunches, 300 starfish crunches
20 in cadence bicycle crunches and Granola let us in Abc’s. COUNT-OFF & NAME-O-RAMA
8 pax ramrod, chauffer,woodpecker,phat pat, choker, orange julius,granola,flobee CIRCLE OF TRUST/BOM:
When we practice hospitality we share Gods goodness. MOLESKIN
Pretty much thanked everyone for looking out for each other in times of need. We can never tell enough people about Jesus and what hes done for us. ANNOUNCEMENTS:
On September 22, 2018, F3 Nation’s GrowRuck Q (Bono), Weasel Shaker (Slaughter), and Nantan (Dredd) led 62 PAX in a 60-minute beatdown at ECS. This is what happened, in Bono’s words.
GrowRuck 12 Memphis Workout
It was 0700 at Evangelical Christian School in Cordova, TN. The pax gathered near the entrance to the astroturf field engaging in that nervous mumble chatter that occurs when men don’t know exactly what to expect. This was the beginning of GrowSchool and GrowRuck 12. 62 men joined us for the disclaimer…
We always begin with the Disclaimer. Here’s a version the Q sometimes uses: “Welcome to F3Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. This will be difficult and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where they are. Pay attention to the Q. Pay attention to what your body tells you.”
Follow Me/Shock & Awe – The unexpected is part of what we expect during a GrowRuck. A “Follow Me” run allows us to break a normal routine of doing 20 Side Straddle Hops IC. We circled up at the football practice field and started with a warm-up of 10 Burpees OYO. Next we continue with 8 Burpees IC (6-count); Then we continue with 6 burpees. The pax started to figure out the routine and determined that next we would do 4 Burpees. Before the final round, the pax had to guess the count – NOT 2 burpees, but 10 burpees. Never think the finish line is the finish until you hear “recover”, aka “Get prepared for the expected, BE prepared for the unexpected.
Counting Cadence – Next Dredd gave a quick overview of counting cadence. He reviewed the reasons WHY we count cadence and led the pax through a series of exercises. Throughout the workout we had several pax come up at count cadence and learned that even though Dredd almost always does a 4-count cadence, a Q can use a “tempo” cadence if it works for the exercise. After that we did another “follow me” to the track.
Dirty McDeuce – The Dirty McDeuce is made up of 4 sets of 3 exercises done to 12 reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.)
1st Stop – Merkins, Squats, Flutter Kicks
2nd Stop- Carolina Dry Docks; Mule Kicks, Freddy Mercurys
3rd Stop – Wide Arm Merkins, Jump Squats, “Oh Yeah!! IC. This time we made sure to connect with another pax on the mosey around the track.
4th Stop – Merkins IC, Squats IC, Flutter Kicks IC – This round was done IC with three locals leading the way.
Then Gus led everyone around the track to mosey as a TEAM, it became a side shuffle, hand holding effort. We learned why the “Rule of 3” is key in leading a large group of men, because as the Q whispered changes to Gus, it was harder to communicate and meet the standard. The pax did not meet the standard, so the Q led the pax in 10 burpees IC. The pax then moseyed to the luxurious astroturf field for a final evolution. On the way we stopped for the 6 and pounded out 59 4-count flutter kicks (that’s about how many men registered for the Tough challenge originally…”Be prepared for the unexpected…”
Bear Crawls – The final evolution was modified to become a bear crawl to the 45 OYO and followed by a team bear crawl back. On the way back the men determined that pausing at the yard lines became a good way to stay together, which was a skill used early on in the Tough that evening.
6MoM – Slaughter finished out the last 3 minutes with some of his favorite ab exercises. The trick here is by not “recovering” the burn was compounded, even in 3 minutes. Remember to make things difficult, so “no man is left where we found him.”
COT/BOM – Thanks was offered for the pax, safety, and strength. We got to sing “It is well” and all was well.
PAX Co-Qs – Bono, Dredd, Slaughter Memphis PAX – Shoestring, Uncle Rico, Pops, Halpert, Short Timer, Commie, Choker, O Positive, Bruce Wayne, Tiger Lily, Cheesesteak, Slicnut, Soybean, Speaker, Nature Boy, Tomb Raider, Toms, Captain Obvious, Handsy, Woody, Gilligan, Snowman, C-Lo, Mama’s Boy, Renfro, Daniel Tiger, Tree Hugger, Bookworm, Woodpecker, Bombay, Gus, Lazarus, Harbaugh, Teacher’s Pet, Thundercat, Nickelback, U-Rock, Sleep Number, Phat Pat, Carport, T-Swift, Four Eyes, Pronto Pup, Bottomless, Snookie, Laettner, Meter Maid, Geppetto, Orange Julius Willy Lomans – Kramer (STL), Sheldon (STL), Halfpipe (Jackson MS), Duck Tales (Chattanooga), F150 (Dallas), Boy Scout (Houston) FNGs (4) – Rock, The Seeker, Mercy, Young Lucille
Moleskin – Jocko once said, “Life is like burpees, you fall down and get back up. You fall down and get back up.” This group of men started with a bang and at this workout and never disappointed the F3Nation pax. We figured out how to do burpees, how to count cadence, how to recover when falling by diving. We moseyed with brothers, we muscled through 59 flutter kicks when they were not expected. We were men enough to hold each other’s hands (man the Q was surprised when that took place) and we began to learn the power of connecting with a brother by asking him questions and leading through love. When we had to work as a team, it seemed like the pax was given a heads up on the bear crawls, because the Q didn’t give directions, the pax organized themselves. This was a Sua Sponte occurrence that continued to take place as the Individual Initiative (I2) took place over the next 24 hours through the challenge.
This weekend was one of the most rewarding, difficult things the Q has participated in. The bonds of brotherhood and friendship that started with the Friday Night 2nd F really culminated at the service on the Mississippi led by 4 Eyes at the end of the Tough. YHC is proud to call all of the F3 Memphis, St Louis, Dallas, Houston, Jackson, and Chattanooga, pax a brother.
Magical. The stars of Neverland were shining bright, and the gloom felt like a cool dip in an underground spring.
F3 WELCOME & DISCLAIMER Aye Captain! And we reviewed the 5 core principles of an F3 Workout. Neverlanders knocked it off the island!
The emphasis on proper form was emphatically emphasized prior to Warm-O-Rama.
SSH x30 IC
Wide Arm Circles x10 IC
Reverse! x10 IC
Merkins x10 IC
Squats x10 IC
The PAX partnered up, regardless of fitness level. We had the perfect number for this (6, in case you don’t know what the perfect number is for this workout, pay attention). PhP broke out his newly received F3 Workout Deck of Cards. The task before us was hard, but simple: Each partner would perform the number of each exercise plus 10, according to the cards flipped. The other partner would count reps, and critique form. Only proper form reps would count. Flapjack. Get as far as we can through the deck with quality form.
Diamonds = Merkins
Spades = Squats
Clubs = BBSU
Hearts = SSH IC, face cards were 6-count Burpees IC.
All face cards were 20 reps, and Aces 25.
Here are the reps we performed. The deck may or may not have been tampered with:
Ace of Diamonds = 25 Merkins
8 of Clubs = 18 BBSU
8 of Diamonds = 18 Merkins
4 of Hearts = 14 SSH IC
5 of Clubs = 15 BBSU
9 of Hearts = 19 SSH IC
5 of Diamonds = 15 Merkins
Ace of Clubs = 25 BBSU
Ace of Hearts = 25 6-Count Burpees IC
6 of Hearts = 16 SSH IC
King of Clubs = 20 BBSU
Jack of Spades = 20 Squats
10 of Diamonds = 20 Merkins
7 of Spades = 17 Squats
King of Spades = 20 Squats
9 of Spades = 19 Squats
4 of Spades = 14 Squats
8 of Hearts = 18 SSH
Queen of Clubs = 20 BBSU
Phour Minutes of Phlexibility
COUNT-OFF & NAME-O-RAMA
6 PAX, no FNG’s
CIRCLE OF TRUST/BOM:
Measure twice, cut once. Be thorough and consistent in all that you do so you become dependable, you train your children in the way they should go, and you build a reputation as a trustworthy man. Aim for perfection, and trust God for the shortcomings.
Cut that hair and trim that beard Flobee!
Tiger Lilly is friggin beast and talks incessantly. But not about the workout. Just about what farts out of his brain.
This morning was everything I love about F3. It perfectly hit all the F’s. Love you idiots!
2nd F Dad Glamp at Gus’s Dad’s Property’s Backyard on October 12th! Dads and shorties.
Morg was extra gloomy with some fog. 72 degrees of warmth.
F3 WELCOME & DISCLAIMER: Doneskie
SSH IC x100
Squat IC x50 (Phat Pat showed up late. He always finds ways to avoid doing the hard work. LOL)
Mosey around the parking lot.
YHC setup the parking lot with a cone every 3 parking spaces across the lot. There were 6 sets of cones to serve as markers for the pax. These markers would cause much distress in the souls of the pax. The chaos ensued as follows:
Suicide Sprints. (6 stops)
Rinse and Repeat.
Broad jump to each cone and perform 2 burpees.
Rinse and Repeat.
Crab walk to each cone and perform 2 burpees.
Rinse and Repeat.
Mosey around the parking lot to rest and recover. (Yes, running was our recovery.)
Lunge walk to each cone and perform 2 burpees.
Rinse and Repeat.
Crawl bear to each cone and perform 2 burpees.
Bear crawl to each cone and perform 2 burpees. (Grand total of 96 burpees)
Mosey around the parking lot to rest and recover.
Suicide Sprints (6 stops)
No time for Mary…
COUNT-OFF & NAME-O-RAMA
14 pax. 1 FNG who had to leave early. Not named in the COT but he pushed thru.
CIRCLE OF TRUST/BOM: Perseverance: steadfastness in doing something despite difficulty or delay in achieving success.
Todays bootcamp took perseverance. I could tell many of the pax wanted to quit at some point. Hell, I wanted to quit at one point but perseverance is important for all of us since life will hit us with difficult times and we need to be able to push through and come out the other end. We all have things in our lives that are a struggle, so we need to push ourselves past our normal limits to be able to get to the finish line. The apostle Paul talks about finishing the race. We want to be men who finish strong despite whatever obstacle punches us in the mouth.
The HIM at the Morg were a huge encouragement in how they pushed themselves. Granola was a constant encouragement and kept the pace going forward. It has been a while since working out with Granola and it made my soul rejoice! Phat Pat was extraordinarily quiet. Commie was an inspiration as always. All the pax pushed themselves. LOVED being with the Morg.
Also extremely encouraged by the vulnerability of the pax during the COT. Really lifting these brothers up in prayer.
Forgot to mention the camping trip. I suck.
THE SCENE: It was not raining as forecasted F3 WELCOME & DISCLAIMER: Did it WARM-O-RAMA:
SSH x 25, Imperial walkers x 15, Hillbillies x 15, Daisy Pickers x15, LBACs x 20 THA-THANG:
Elevens–Total Body Beatdown
Box Jumps/Step-Ups x 10 (on picnic table jump/step up to seat plank, then table top, then back down)
Jog 25yards to lower parking lot
CMU thruster burpee x 1 (perform burpee with hands on CMU and finish with overhead thrust of CMU)
BearCrawl 10 yards across upper half of parking lot to opposite curb near gazebo
Repeat cycle x 10, each time DEcreasing Box Jump/Step-Up by 1 rep and INcreasing CMU thruster burpee x 1 rep
Plank/Merkin/High-Five Zipper: PAX line up alternating face-to-face and assume plank position. First PAX does merkin then high-fives next in line and reassumes plank position. Next PAX does merkin then high-fives next in line and reassumes plank position. This continues to end of line. Repeat in reverse direction
CrabCrawl Revolver: PAX line-up in crab crawl position. Back PAX crawls to front of line and each successive PAX follows suit until each PAX has crab crawled to front of line
Flutter Kicks x25, American Hammers x25, Hold Plank x30-count COUNT-OFF & NAME-O-RAMA
#14: ISS, Mirage, Sir Mix-a-Lot, The Seeker, Teacher’s Pet, JailBait, Bottomless, Crayfish, PhatPat, Handsy, Chiocetti, Kingpin, Park Bench, Doc Hollywood CIRCLE OF TRUST/BOM:
Ecclesiastes 2 talks about Solomon–one of, if not THE, wisest men in the world–and his pursuit of true contentment. He chased after pleasure, things, wealth, and making a great name for himself. All of these things ended up feeling meaningless even after attaining them, and they did not truly satisfy him. Chasing after Jesus is the only source of true contentment. MOLESKIN:
Yours truly, Doc Hollywood, on Q for the first time. Hopefully returning to an AO near you again soon