Shearer Hills/Ridgeview Beat Down Park

WHEN: 10/2/2017 @6:30
QIC: El Chapo
PAX: Brexit, Starskey

3 brave men met at 6:30 am — rested and pumped up
Conditions: cool & dry

Warm Up & Thang (I know we did more than this)

– SSH 25 x 4

– Merkins — 20 x 4

– Hillbillies 30 x 4

— Squats 30×4

— Front Kicks – 30×2

— Through the tunnel – 25×3

— Imperial Walker 30 x 4

 

Run to second workout station

  • Dips 20 x 4
  • Incline push ups 15 x 2
  • Morrocan Night Clubs 30 x 4
  • Overhead hand claps 25×2

 

Run to bike rack

  • Wide arm push ups 12×2
  • Side oblique crunches 15x2x2
  • V sit ups 20×2
  • Freddy Mercury – 25×4
  • Dolly 30 x 4, hold for 10
  • High slow flutter 30 x 4, hold for 10

Mosey back to parking lot

  • LB Arm Circles (bidirectional) – 40×4
  • Windmills – 25X2
  • Front kicks – 25×2

COT

Moleskin

Prayers for Pyro and for Big Wheel, F3 colleague in Houston

Prayers for El Chapo’s daughter Anna Louise as she looks for a post-college job and gains wisdom about the real world (vs. the imaginary college world)

[I caught something on the radio about a shooting as I pulled into the parking lot but had no details. Now we know, prayers are needed for the 400 injured and the families of the 50+ killed in Las Vegas]

Very sad news…..
From Duggar:
…Big Wheel journeyed onward to a better place. He was surrounded with the love of his family all around him, as he passed over. Cruiser showed a strength and courage that is hard to convey; he has a warrior’s spirit that displayed itself in Big Wheel’s final hours.
We love you Cruiser. You are truly #oldmanstrong and we’re here for you. When you hurt, we hurt. When you cry, it will never be alone. We have your back and are here for you. God’s Peace be upon you.

Not the soccer field

WHEN: 9/30/2017
QIC: Snack
PAX: Stakeout, Bob the Builder, Fish, JAG, Spur, Postman, Buzz, Rhythm, Snack

9 men met Saturday by the shovel flags and got the day off to a great start.
Conditions: perfect for a workout

Warm Up & Thang (to the best of my recollection)

– SSH 30 x 4

– Peter Parker Kicks 30 x 4

– Hillbillies 30 x 4

  • ‘Merican 15 x 4
  • Imperial Walker 30 x 4

Run one lap, then plank (RA, LA, RL, LL, MI 10 seconds)

  • Squats 30 x 4
  • LBC’s 30 x 4
  • The Table 30 x 4
  •   Little Baby Arm Circles – Forward 30 x 4, Reverse 30 x 4, Hand claps 30 x 4
  • Run 1/2 lap, at top…10 backdips, 10 stepups, then plank: hannibal plank 60 seconds
  • Run rest of lap and plank (RA, LA, RL, LL, MI 10 seconds)
  • Through the tunnel 30 x 4

Run to Jungle Gym

– Plank (RA/LA/RL/LL/Mission Impossible)

– Front Kicks 30 x 4

  • 1 Extended Murph (10 pullups, 15 back dips, 20 ‘mericans, 25 LBCs, 30 squats)
  • Plank (RA/LA/RL/LL/Mission Impossible)
  •   1 Extended Murph (same as first)
  • Plank (RA/LA/RL/LL/Mission impossible)
  • split into two groups: first group run a lap down to bridge/back; second group: Windmill, planks.  Flapjack / repeat
  • Extended Murph (same)
  • 5 minute grassy knoll w/ man-maker burpees (pick a number of reps, repeat 5 times in a row on the minute)
  • Mary on the Mattress:
  • Dolly 30 x 4, hold for 10
  • High slow flutter 30 x 4, hold for 10
  • Freddy Mercury 30 x 4, hold for 10
  • Rosalita 30 x 4, hold for 10
  • Low flutter 30 x 4, hold for 10
  • Mosey back to St Luke’s…done

COT

Moleskin

Very good weather day and a lot of positive energy from the Pax.

Mumblechatter lighter than normal until it was time for the abbreviated Grassy Knoll…BTB asked if we would do regular or man-maker burpess…so he got his wish!

Prayers for the folks in Puerto Rico and Mexico, for Pyro and for a friend of Postman – recently diagnosed with Pancreatic cancer.

(and, of course we found out later about Big Wheel at F3 Houston…Thoughts And Prayers for him!)

T-Claps! Snack out!

High Intensity Muddy Mess

F3 Boerne
WHEN: 9/30/2017
QIC:  CA (Virgin Q for Boerne AO).  First Q in 5 months, a bit rusty but like riding a bike
PAX: Abacus, Hannibal, Hay Bail (FNG Kelly Williams), Pirate, Cowboy (Second Helping), Madonna, Teddy Bear (FNG Todd Fry), Mr Potato Head, CA

9 Pax posted (including 2 FNGs, and 1 Second Helping) at Boerne City Park for a High Intensity Interval Muddy Beat Down!
Conditions: Beautiful morning, 65 degrees, Boerne City Park Soccer Fields were saturated after 5 straight days of rain.  Was awesome to see the Sun shining for a change!

Disclaimer:  F3 workouts are free and voluntary.  QIC is not a professional.  Workouts are supposed to be hard, but never do anything you’re not comfortable with.  HIIT is great cardio, but do not allow your heart rate to increase too much, stop immediately if you feel faint or dizzy.  Modify any and every exercise if necessary.  Push yourself, but don’t hurt yourself.

The Thang

Mosey to the far soccer field ( to discover saturated ground, soon to be a muddy mess).  Lateral, Asskickers, high knees.

Circle up for warm up

SSH, 15×4
Low Slow Squat, 15×4
Moroccan Night Club, 15×4
Toy Soldiers, 15×4
Bear Hugs, 15×4
Quad Stretches, 15×4
Modified Spyder Mans, 10×4
Pigeons, 10×4

Noticed several veteran pax giving me the “this-is-lame-not-hard-enough-look” for a prolonged full body warm up.  Laughing to myself because only I realize the beatdown about to be unleashed!

Time for HIIT!

Tabata No. 1 – Odd Sets, Mount Climbers; Even Sets, Peter Parkers
(The lack of mumblechatter was deafening)

Lap around the soccer field to fixed aluminum benches.

30 for 30 Round 1

30 sec work / 30 sec rest

Grape Stompers, Dips, Plank Ups, Reverse Crunches
Rinse and Repeat 3x

Breath Catcher:  Side Plank 30 sec, Flap Jack 30 sec, Full Plank 1 min

Lap around Soccer Field returning to aluminum benches.

30 for 30 Round 2
Bobby Hurleys, In & Outs, Kosacks (Huge crowd pleaser and new to Boerne Pax), American Hammer
Rinse and Repeat 3 times

Finisher
Tabata 2. Jailbreak!! (Another crowd pleaser, and a definite ass-kicker)

Countorama

9 Pax, 2 FNGs (Hay Bail & Teddy Bear), 1 Second Helping (Cowboy)

Ball of Man (BOM)

Prayers for those still suffering from recent spade of natural disasters – Harvey, Irma, Marie, Mexico City Earthquake.  Remember those with mental illness.

LATE BREAKING TRAGIC NEWS
Houston had it’s one year convergence today.  Unfortunately a brother from the Pax, Big Wheel, suffered a massage heart attach immediately following the workout.  No further update at this time but very serious.  Need TAPS.  Big Wheel is the son of Cruiser who is a stalwart of the Houston Pax.

Slow and Steady in the Friday Rain

WHEN: 9/29/2017 @6:30
QIC: Tulip
PAX: Tulip

1 man posted for his daily punishment.
Conditions: Temp: 75 and continuous heavy rain

The Thang

SSH 20×4
Merkins x 15
Imperial Walker 20×4

Mosey to Next Station
Hanging Dips x 10
Derkins x 15
Back Dips x 15

Mosey to Next Station
LBACs
– forward 20×4
– reverse 20×4
– Moroccan Night Club 20×4
Through the Tunnel 20×4
Big Boy Sit-Ups 20×4

Mosey to Next Station
Hanging Dips x 10
Derkins x 15
Back Dips x 15

Mosey to Next Station
Carolina Dry Dock x 15
Windmill 20×4
American Hammer 30×4

Mosey to Next Station
Hanging Dips x 10
Derkins x 15
Back Dips x 15

Mosey to Next Station
Plank 60 seconds

MoMs
Dolly x 20 (then hold for 10)
High Slow Flutter x 20 (then hold for 10)
Freddy Mercury x 20 (then hold for 10)
Rosalita x 20 (then hold for 10)
Low Flutter x 20 (then hold for 10)

COT

Moleskin
Assuming due to the inclement weather, there was much mumbling amongst the PAX this morning.

The PAX did remind that if “you can’t Q it, don’t do it”… so skipped the burpies (plus had enough yesterday with ‘burpback mountain’)

Boerne tomorrow morning (keep inviting those FNGs!!)

Until next time,

Tulip

Hate Speech on Burp Back Mountain

WHEN: 9/28/2017 @5:30
QIC: Tuba
PAX: Bob the Builder, Buzz, el Chapo, Fish, Hannibal, Madonna, Minivan, Pirate, Postman, Mr. Potato Head, Prince, Saint, Spokes, Spur, Stakeout, Tuba (QIC), and Tulip

17 men (that’s right, 17!) gathered around the shovel flags in the gloom this morning to receive a beatdown and make their daily downpainment.
Conditions: Temp 73F; Dewpoint 69F; Wind NE at 5mph; Visibility 10sm; cloudy.

The Thang

  • SSH 30×4
  • Merkins 15×4
  • Hill Billies 30×4
  • Monkey Humpers 15×4
  • Little Baby Arm Circles 30×4 backwards with 10 count hold ‘em up
  • Overhead Hand Claps 30×4 with 10 count hold ‘em up
  • Little Baby Arm Circles 30×4 forwards
  • American Hammers 40×4
  • Front Kicks 30×4
  • Iron Mikes 20×4
  • Makhtar N’Diayes 25×4
  • The Table 30×4
  • The Werewolf 10×4
  • Wide Arms 10×4
  • The Squat 30×4
  • Punching Drills – Lead with Left, switch and Lead with Right

Proceed to Base of Hill and Partner Up

  • Burp Back Mountain Drill
  • Al Gore w/ 30 second hold
  • Triple Check Drill

4 MoM (no leg drop between exercises):

  • The Dolly 20×4
  • High Slow Flutter 20×4
  • Freddy Mercury 20×4
  • Rosalita 20×4
  • Low Flutter 20×4

COT:

The Werewolf exercise generated some fun mumble chatter as the PAX imagined being somewhere else doing something else to someone else. Great imagination, boys!

However, YHC noticed that the friendly mumble chatter turned to hate speech somewhere about halfway up Burp Back Mountain, but at least it wasn’t raining! #ItCanAlwaysBeWorse!

It was great to see so many eager PAX this morning! Everyone deserves a round of applause and a pat of the back for posting in the soggy, humid gloom. I’m told by trustworthy sources that it was a thorough

beatdown this morning. So, I think it must also have been a great start to the day. You know that fall weather is right around the corner! We’ll be ready.

Moleskin:

The launch of F3 Boerne continues this Saturday! Saturday, September 30, 2017 at 7:00 a.m. in Boerne City Park next to the Municipal Swimming Pool. EH your family, friends, co-workers and acquaintances

and get them to come out. The San Antonio crew will depart from the St. Luke’s parking lot at 06:00.

F3 in San Antonio will also be held this Saturday at St. Luke’s as regularly scheduled at 07:00. No special parking instructions this weekend.

Thank you to Pirate for a nice closing prayer this morning.

T-Claps. Over and Out.

When Wall-e met Mary

WHEN: 9/26/2017 @5:30
QIC: Madonna
PAX: Snack, Bob The Builder, Gaybar, el Chapo, Prince, Spokes (from Lenoir, NC), Tuba

8 strong men gathered around the Shovel Flags for a wet tshirt contest beatdown to make get stronger.

The Thang

–       SSH 50 x 4

–       Man makers 25 x 4

–       LBCs 30 x 4

–       Hillbillies 30 x 4

–       Merkins – 15 x 4

–       Squats 30 x 4

–       Wide arms 15 x 4

–       Mountain climbers 30 x 4

–       Imperial Walker 30 x 4

–       Windmills 30 x 4

–       Peter Parker kicks – 30 x 4

–       Through the tunnel 30 x 4

–       Spider merkins 10 x 4

–       Monkey humper 30 x 4

 

Run lap around the AO

 

Partner up:

  • Partner 1: plank position
  • Partner 2: derkins (legs on Partner 1 back)
  • Wheelbarrow up Stairway to Heaven. At the top:
  • 10 dips
  • 10 decline merkins
  • 10 step ups
  •         Runback to AO together
  • Flap jack  – rinse and repeato x 2

 

Wait for pax to finish

  • Right arm high
  • Left arm high
  • Right arm and left leg high
  • Left arm and right leg high
  • Right arm and right leg high
  • Left arm and left leg high
  • Mission Impossible – 10 countdown

Run lap around the AO

Wall-e meets Mary – 6MOM hold’em and 10 count down… drop’em

–       People’s chair 30 sec

–       Dolly 30 x 4

–       Balls to the wall decline Peter Parkers 10 x 4

–       High slow flutter 30 x 4

–       People’s chair 30 sec

–       Freddy Mercury 30 x 4

–       Balls to the wall vertical merkins 10 x 4

–       Rosalita 30 x 4

–       People’s chair 30 sec

–       Low flutter 30 x 4

 

COT

Moleskin

– The rain changed a few In’s for Out’s. Rain or shine gents! The towel was invented several centuries ago. #AliveAndKicking

– BTB was surprised that we waited for him to start the beatdown. YHC was surprised too. #CannonBlast

– Light rain was in the forecast till SSH. At that point it start to come down. By the end of SSH the ground was wet enough so YHC cut it to the chase and got the fear to get wet out of the picture. Manmakers and LBCs did the trick.

– While the mumble chatter was kept to a manageable level, the methane out flow was not. YHC was not alone.#BeanPowered

Hasta la vista baby

Humid Monday Morning beatdown

WHEN: 9/25/2017 @6:30
QIC: Tulip
PAX: El Chapo, Tostada, Abacus

4 men posted this Monday morning for our daily downpainment!
Conditions: Temp: 83 and very humid

The Thang

  • SSH x 20
  • Merkins x 15
  • Mountain Climbers x 20
  • Imperial Walker x 20
  • Ankle Grinders x 15
  • Lil’ Baby Crunches x 20

Mosey to Next Station

  • Hanging Dips x 15
  • Derkins x 15
  • Bobby Hurleys x 15

Mosey to Next Station

  • LBACs
  • – forward x 20 (then hold 10 secs)
  • – overhead hand claps x 20 (then hold 10 secs)
  • – reverse x 20 (then hold)
  • Big Boy Sit-Ups x 20
  • 4x4s (OYO)
  • American Hammer x 20
  • Backwards Plank

– right arm high

– left arm high

– left leg high

– right leg high

Mosey to Next Station

  • Plankjacks x 20

Mosey to Next Station

  • Through the Tunnel x 20
  • Handshake Merkins x 15

Mosey to Next Station

  • Windmill x 20
  • Hillbilly x 20
  • Squats x 20

Travelling MoMs

  • Dolly x 20 (then hold for 10)
  • High Slow Flutter x 20 (then hold for 10)
  • Freddy Mercury x 20 (then hold for 10)
  • Rosalita x 20 (then hold for 10)
  • Low Flutter x 20 (then hold for 10)

COT

Moleskin

Sounds like another successful weekend bringing in new FNGs to Boerne!!

Prayers for those impacted by the storms and earthquake, and quick healing for Pyro.

Great to see a few new FNGs posting this Monday morning 0530 (Fish to provide the backstory for their F3 names)!

Until next time.

Monday weather continues, humid

WHEN: 9/25/2017 @5:30
QIC: Fish
PAX: The Saint, Bob the Builder, Wax (FNG), Fortune Cookie (FNG)

5 men gathered for their Monday morning sweat down

The Thang 20 x 4, unless otherwise noted

  • SSH
  • Imperial walker
  • LBCs
  • Squats
  • Through the tunnel
  • Merkins – 15 x 4
  • Mountain climber
  • Peter Parker kicks
  • Monkey humpers – 15 x 4
  • Front kicks
  • Hillbillies
  • Windmills

Mosey to Station 2 – 15 reps each

Little baby circles

–        Front

–        Back

–        Hand claps

 

Mosey to Station 3 – 15 reps each

  • Big Boy Sit ups
  • Mike Tyson
  • American hammer

Mosey to bike rack – Plank

  • Right arm up
  • Left arm up
  • Right leg up
  • Left leg up
  • Right arm and right leg up
  • Left arm and left leg up
  • Right arm and left leg up
  • Left arm and right leg up
  • Mission Impossible – 20 seconds

Mosey to Station 4 – 15 reps each

  • Smurf Jacks
  • Star Jumps
  • V Sit-ups

Mosey to Station 1

 

Mary’s – 20 x 4, hold’em and 10 count down… drop ‘em

  • Station 1 – Dolly
  • Station 2 – High slow flutter
  • Stations 3 – Freddy Mercury
  • Bike Rack – Rosalita
  • Station 4 – Low flutter

COT

Moleskin

Welcome 2 FNG’s

–                  Wax – Lucas Munson.  Spent time in Brazil playing soccer and basketball.  The Saint had a revelation re: Brazilian wax and an F3 name was born

–                  Fortune Cookie – Zac Levin.  Zac either spent time in China or knows Chinese.  Bob the Builder believed Fortune Cookie to be an appropriate F3 name.

Boerne F3 this Saturday. invite your friends!

Next F3 happy hour – Thursday October 5th at Braza Brava Pizzeria Napoletana

Capital to coast run October 21 – 23.

Austin launch October 28th

 

See you tomorrow and/or Wednesday

 

Over and out

Free Parking

WHEN: 9/23/2017
QIC: Snack
PAX: Stakeout, El Chapo, Bob the Builder, Fish, JAG (from F3 N.C.), Queso, Spur, Brexit

9 men met Saturday at St. Luke’s, praying for a bit more breeze.
Conditions: Temp: 74; Dewpoint: 70; Humidity: 95%; Visibility 10 miles; Wind: light & variable; Sky: Mostly Cloudy

Warm Up

– SSH 30 x 4

– Peter Parker Kicks 30 x 4

– Hillbillies 30 x 4

– ‘Merican 15 x 4

Run to Motherboard

 

The Thang

– Plank (RA/LA/RL/LL/Mission impossible)

– Imperial Walker 30 x 4

– Little Baby Arm Circles – Forward 30 x 4, Reverse 30 x 4, Hand claps 30 x 4

– Squats 30 x 4

 

Run to Grassy Corner

– Plank (RA/LA/RL/LL/Mission Impossible)

– Front Kicks 30 x 4

  • Man makers 15 x 4
  • Through the tunnel 30 x 4
  • LBC’s 40 x 4

Run to Grassy Knoll (Soccer Field)

  • Plank (RA/LA/RL/LL/ mission impossible)
  • Lunges 1/2 way, mosey to sideline
  • Plank (RA/LA/RL/LL/ mission impossible)
  • High kicks 1/2 way, mosey to sideline
  • Plank (RA/LA/RL/LL/ mission impossible)
  • Butt kicks 1/2 way, mosey to sideline
  • Advanced Grassy knoll: PAX choice on # of reps of burpees, 10 sets, starting on the minute.  First 5 sets regular, next 5 sets Man Maker Burpees
  • walk / mosey a lap around far goal
  • Circle up:
  • arms out to side, arms up, arms in front, arms down (repeat 3 times)
  • Windmill 20 x 4
  • ‘Merican 5 x 4

–   Plank (RA/LA/RL/LL/ mission impossible)

Run to Grassy Corner

– arms out to side, arms up, arms in front, arms down (repeat 3 times)

  • People’s Chair/Arms Out- hold for 30 count

– People’s Chair/Arms Out – hold for 30 count

6 mins of mary

  • Dolly 30 x 4, hold for 10
  • High Slow Flutter 30 x 4, hold for 10
  • Freddy Mercury 30 x 4, hold for 10
  • Rosalita 30 x 4, hold for 10
  • Low Flutter 30 x 4, hold for 10

Walk back to Motherboard

COT

Moleskin

Free parking was abundant at the Motherboard and the Pax took full advantage.  The grassy knoll was dry and dusty.  We welcomed Justin Oliveira (JAG), an F3 brother and recent transplant from the heart of F3 country, North Carolina.  He is a former US Marine Corps Judge Advocate General (hence JAG) and is looking for a new gig in SAT.

Mumblechatter from the Pax kept everyone entertained.  Yes, you can do 40 LBCs and yes, you can do an exercise more than once during the workout.

Prayers for the folks in Puerto Rico and Mexico, for Pyro and for JAG as he looks for work.

T-Claps! Snack out!

Launch Day #2 – Boerne

WHEN: 9/23/2017
QIC: Tuba
PAX: Abacus, FNG-Cowboy (Michael Bodisch), FNG-Zoomie (Fred Clutz), FNG-Downspout (Chad Yarbrough), Hacker, Madonna, Minivan, Pirate, Pirogue

10 men met at the City Park on another beautiful Hill Country morning.
Conditions: Temp: 72; Dewpoint: 70; Humidity: 94%; Visibility 10 miles; Wind: SSE at 10mph; Sky: Mostly Cloudy

Warm Up
 
– SSH 20 x 4
– Merkins 15 x 4
– Hillbillies 20 x 4
– The Squat 20 x 4
– Back Dips along fence 15 x 4
 
The Thang
 
Run on Cibolo Nature Trail to first bridge over Cibolo Creek
– American Hammers 20 x 4
– Little Baby Arm Circles – Backward 20 x 4
– Overhead hand claps – 20 x 4
– Little Baby Arm Circles – Forward 20 x 4
– Imperial Walkers 20 x 4
 
Run Back to AO
            – Mountain Climbers 20 x 4
            – Man Makers 20 x 4
            – LBCs 20 x 4
Run to Concession Stand Building
            – People’s Chair/Arm Down – hold for 30 count
            – People’s Chair/Arms in Front – hold for 30 count
            – People’s Chair/Arms Overhead – hold for 40 count
 
Run to Corner # 1 of Soccer Field 
– Plank Medley:
– Right Arm Up
– Left Arm Up
– Right Leg Up
– Left Leg Up
– Right Arm & Left Leg Up
– Left Arm & Right Leg Up
– Mission Impossible – hold for 20 count
“Mini-Q School
            – Carolina Dry Docks 10 x 4
            – Diamond Merkins 10 x 4
            – SSH 10 x 4
            – Through the Tunnel 10 x 4
            – Front Kicks 10 x 4
            – Hillbillies 10 x 4
            – Hannibal Plank – 30 count hold
            – The Windmill 30 x 4
            – Burpees 10
            – The Table 10 x 4
Partner Up
            – Partner 1 Run to other side of soccer field and back
            – Partner 2 Alternating Merkins and LBC’s
            – Flap-Jack
            – Rinse & Repeato x 3
Cross the Soccer Field Medley
 
– First quarter: Lunges
– Second quarter: Duck walk
– Third quarter: Bear crawl
– Fourth quarter: Crab walk
 
Traveling Marys Starting at Corner # 2 of Soccer Field
            – The Dolly 20 x 4 w/ 10 count hold at end
            – The High, Slow Flutter 20 x 4 w/ 10 count hold at end
Run to Corner # 3 of Soccer Field
            – The Freddy Mercury 20 x 4 w/ 10 count hold at end
            – The Rosalita 20 x 4 w/ 10 count hold at end
 
Run Back to AO
            – The Low Flutter 30 x 4 w/ 10 count hold at end
 
COT
 
Moleskin
It was a great start to the day and week #2 for our great new F3 Group. Once again we enjoyed a beatdown on mostly billiard table-like lush green grass.

Mumblechatter from the Pax was low key.  However, some Pax were concerned that YHC was not going to lead the group back out to the “billiard table-like lush green grass” soccer fields like Hannibal did last week.  YHC eventually obliged after first exploring some other corners of the City Park, including the Cibolo Trail and the wall of the concession stand.

Other mumble chatter was overheard criticizing YHC for not knowing his right from his left. #DoAsISayNotAsIDo!  And also for counting too slowly. #ItIsSupposedToHurt!

For those considering joining the Boerne Group, the location is terrific and the bar/coffee patio perfect! Come see for yourself.
The new FNG’s (Zoomie (Fred Clutz), Cowboy (Michael Bodisch) and Downspout (Chad Yarbrough)) were joined by fellow Boerne-ites Hacker and Pirogue.  So glad to see the group is growing.
Rinse and Repeat next week!  Don’t forget to invite your friends, enemies, neighbors, co-workers and family to workout with us.
T-Claps! Over and out!