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3 Gold Mine Rd.
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Marc,
You should start feeling today’s WOD soreness just by looking at it.
Marc,
You should start feeling today’s WOD soreness just by looking at it.
Marc,
You should start feeling today’s WOD soreness just by looking at it.
Marc,
You should start feeling today’s WOD soreness just by looking at it.
Marc,
You should start feeling today’s WOD soreness just by looking at it.
Marc,
You should start feeling today’s WOD soreness just by looking at it.
Marc,
You should start feeling today’s WOD soreness just by looking at it.
Marc,
You should start feeling today’s WOD soreness just by looking at it.
Marc,
You should start feeling today’s WOD soreness just by looking at it.
2015 Team Competition Workouts
IRON: 8 minute AMRAP as follows:
16 mirrored hang snatches
Rx: 135/95
Scaled: 95/55
25 yard team carry
8 synchronized burpees over bar
25 yard team carry
The Rules:
One woman and one man are working, rep for rep, to complete the 16 snatches. Teammates can switch out at any time.
For the team carry, only one set of feet can be on the ground and all four teammates must be touching.
For the burpees, each rep must be done in unison.
Your score is the total number of mirrored hang snatches and synchronized burpees completed in 8 minutes.
LEAD: 8 minute AMRAP as follows:
Minute 0:00 to 2:00, guys do max rounds of:
15 kettlebell swings
Rx: 2 pood
Scaled: 1.5 pood
Max calorie row
Girls are resting
Minute 2:00 to 4:00, girls do max rounds of:
15 kettlebell swings
Rx: 1.5 pood
Scaled: 1 pood
Max calorie row
Guys are resting
Minute 4:00 to 5:00: guy #1 does max deadlifts in 1 minute
Rx: 315
Scaled: 225
Minute 5:00 to 6:00: guy #2 does max deadlifts in 1 minute
Minute 6:00 to 7:00: girl #1 does max deadlifts in 1 minute
Rx: 225
Scaled: 155
Minute 7:00 to 8:00: girl #2 does max deadlifts in 1 minute
The Rules:
Your score is the total number of kettlebell swings, calories rowed, and deadlifts completed by the team in 8 minutes.
STEEL: 8 minute AMRAP as follows:
Station A: 12 dumbbell hang squat cleans
Rx: 55s/35s
Scaled: 45s/25s
Station B: 12 heavy jump ropes
Station C: 12 shoulder to overhead
Rx: 130/80
Scaled: 90/60
Station D: 12 alternating pistols
Scaled: 12 goblet squats (1 pood/25lbs)
The Rules:
Each teammate begins at one of the four stations.
At “go,” the person at station A does 12 reps while everyone else waits, then B does 12, then C and finally, D.
After a round is complete, teammates can switch to different stations or stay where they are.
Complete as many rounds as possible in 8 minutes.
Your score is the total number of reps completed by the team in 8 minutes.
2015 Team Competition Workouts
IRON: 8 minute AMRAP as follows:
16 mirrored hang snatches
Rx: 135/95
Scaled: 95/55
25 yard team carry
8 synchronized burpees over bar
25 yard team carry
The Rules:
One woman and one man are working, rep for rep, to complete the 16 snatches. Teammates can switch out at any time.
For the team carry, only one set of feet can be on the ground and all four teammates must be touching.
For the burpees, each rep must be done in unison.
Your score is the total number of mirrored hang snatches and synchronized burpees completed in 8 minutes.
LEAD: 8 minute AMRAP as follows:
Minute 0:00 to 2:00, guys do max rounds of:
15 kettlebell swings
Rx: 2 pood
Scaled: 1.5 pood
Max calorie row
Girls are resting
Minute 2:00 to 4:00, girls do max rounds of:
15 kettlebell swings
Rx: 1.5 pood
Scaled: 1 pood
Max calorie row
Guys are resting
Minute 4:00 to 5:00: guy #1 does max deadlifts in 1 minute
Rx: 315
Scaled: 225
Minute 5:00 to 6:00: guy #2 does max deadlifts in 1 minute
Minute 6:00 to 7:00: girl #1 does max deadlifts in 1 minute
Rx: 225
Scaled: 155
Minute 7:00 to 8:00: girl #2 does max deadlifts in 1 minute
The Rules:
Your score is the total number of kettlebell swings, calories rowed, and deadlifts completed by the team in 8 minutes.
STEEL: 8 minute AMRAP as follows:
Station A: 12 dumbbell hang squat cleans
Rx: 55s/35s
Scaled: 45s/25s
Station B: 12 heavy jump ropes
Station C: 12 shoulder to overhead
Rx: 130/80
Scaled: 90/60
Station D: 12 alternating pistols
Scaled: 12 goblet squats (1 pood/25lbs)
The Rules:
Each teammate begins at one of the four stations.
At “go,” the person at station A does 12 reps while everyone else waits, then B does 12, then C and finally, D.
After a round is complete, teammates can switch to different stations or stay where they are.
Complete as many rounds as possible in 8 minutes.
Your score is the total number of reps completed by the team in 8 minutes.
2015 Team Competition Workouts
IRON: 8 minute AMRAP as follows:
16 mirrored hang snatches
Rx: 135/95
Scaled: 95/55
25 yard team carry
8 synchronized burpees over bar
25 yard team carry
The Rules:
One woman and one man are working, rep for rep, to complete the 16 snatches. Teammates can switch out at any time.
For the team carry, only one set of feet can be on the ground and all four teammates must be touching.
For the burpees, each rep must be done in unison.
Your score is the total number of mirrored hang snatches and synchronized burpees completed in 8 minutes.
LEAD: 8 minute AMRAP as follows:
Minute 0:00 to 2:00, guys do max rounds of:
15 kettlebell swings
Rx: 2 pood
Scaled: 1.5 pood
Max calorie row
Girls are resting
Minute 2:00 to 4:00, girls do max rounds of:
15 kettlebell swings
Rx: 1.5 pood
Scaled: 1 pood
Max calorie row
Guys are resting
Minute 4:00 to 5:00: guy #1 does max deadlifts in 1 minute
Rx: 315
Scaled: 225
Minute 5:00 to 6:00: guy #2 does max deadlifts in 1 minute
Minute 6:00 to 7:00: girl #1 does max deadlifts in 1 minute
Rx: 225
Scaled: 155
Minute 7:00 to 8:00: girl #2 does max deadlifts in 1 minute
The Rules:
Your score is the total number of kettlebell swings, calories rowed, and deadlifts completed by the team in 8 minutes.
STEEL: 8 minute AMRAP as follows:
Station A: 12 dumbbell hang squat cleans
Rx: 55s/35s
Scaled: 45s/25s
Station B: 12 heavy jump ropes
Station C: 12 shoulder to overhead
Rx: 130/80
Scaled: 90/60
Station D: 12 alternating pistols
Scaled: 12 goblet squats (1 pood/25lbs)
The Rules:
Each teammate begins at one of the four stations.
At “go,” the person at station A does 12 reps while everyone else waits, then B does 12, then C and finally, D.
After a round is complete, teammates can switch to different stations or stay where they are.
Complete as many rounds as possible in 8 minutes.
Your score is the total number of reps completed by the team in 8 minutes.
2015 Team Competition Workouts
IRON: 8 minute AMRAP as follows:
16 mirrored hang snatches
Rx: 135/95
Scaled: 95/55
25 yard team carry
8 synchronized burpees over bar
25 yard team carry
The Rules:
One woman and one man are working, rep for rep, to complete the 16 snatches. Teammates can switch out at any time.
For the team carry, only one set of feet can be on the ground and all four teammates must be touching.
For the burpees, each rep must be done in unison.
Your score is the total number of mirrored hang snatches and synchronized burpees completed in 8 minutes.
LEAD: 8 minute AMRAP as follows:
Minute 0:00 to 2:00, guys do max rounds of:
15 kettlebell swings
Rx: 2 pood
Scaled: 1.5 pood
Max calorie row
Girls are resting
Minute 2:00 to 4:00, girls do max rounds of:
15 kettlebell swings
Rx: 1.5 pood
Scaled: 1 pood
Max calorie row
Guys are resting
Minute 4:00 to 5:00: guy #1 does max deadlifts in 1 minute
Rx: 315
Scaled: 225
Minute 5:00 to 6:00: guy #2 does max deadlifts in 1 minute
Minute 6:00 to 7:00: girl #1 does max deadlifts in 1 minute
Rx: 225
Scaled: 155
Minute 7:00 to 8:00: girl #2 does max deadlifts in 1 minute
The Rules:
Your score is the total number of kettlebell swings, calories rowed, and deadlifts completed by the team in 8 minutes.
STEEL: 8 minute AMRAP as follows:
Station A: 12 dumbbell hang squat cleans
Rx: 55s/35s
Scaled: 45s/25s
Station B: 12 heavy jump ropes
Station C: 12 shoulder to overhead
Rx: 130/80
Scaled: 90/60
Station D: 12 alternating pistols
Scaled: 12 goblet squats (1 pood/25lbs)
The Rules:
Each teammate begins at one of the four stations.
At “go,” the person at station A does 12 reps while everyone else waits, then B does 12, then C and finally, D.
After a round is complete, teammates can switch to different stations or stay where they are.
Complete as many rounds as possible in 8 minutes.
Your score is the total number of reps completed by the team in 8 minutes.
2015 Team Competition Workouts
IRON: 8 minute AMRAP as follows:
16 mirrored hang snatches
Rx: 135/95
Scaled: 95/55
25 yard team carry
8 synchronized burpees over bar
25 yard team carry
The Rules:
One woman and one man are working, rep for rep, to complete the 16 snatches. Teammates can switch out at any time.
For the team carry, only one set of feet can be on the ground and all four teammates must be touching.
For the burpees, each rep must be done in unison.
Your score is the total number of mirrored hang snatches and synchronized burpees completed in 8 minutes.
LEAD: 8 minute AMRAP as follows:
Minute 0:00 to 2:00, guys do max rounds of:
15 kettlebell swings
Rx: 2 pood
Scaled: 1.5 pood
Max calorie row
Girls are resting
Minute 2:00 to 4:00, girls do max rounds of:
15 kettlebell swings
Rx: 1.5 pood
Scaled: 1 pood
Max calorie row
Guys are resting
Minute 4:00 to 5:00: guy #1 does max deadlifts in 1 minute
Rx: 315
Scaled: 225
Minute 5:00 to 6:00: guy #2 does max deadlifts in 1 minute
Minute 6:00 to 7:00: girl #1 does max deadlifts in 1 minute
Rx: 225
Scaled: 155
Minute 7:00 to 8:00: girl #2 does max deadlifts in 1 minute
The Rules:
Your score is the total number of kettlebell swings, calories rowed, and deadlifts completed by the team in 8 minutes.
STEEL: 8 minute AMRAP as follows:
Station A: 12 dumbbell hang squat cleans
Rx: 55s/35s
Scaled: 45s/25s
Station B: 12 heavy jump ropes
Station C: 12 shoulder to overhead
Rx: 130/80
Scaled: 90/60
Station D: 12 alternating pistols
Scaled: 12 goblet squats (1 pood/25lbs)
The Rules:
Each teammate begins at one of the four stations.
At “go,” the person at station A does 12 reps while everyone else waits, then B does 12, then C and finally, D.
After a round is complete, teammates can switch to different stations or stay where they are.
Complete as many rounds as possible in 8 minutes.
Your score is the total number of reps completed by the team in 8 minutes.
2015 Team Competition Workouts
IRON: 8 minute AMRAP as follows:
16 mirrored hang snatches
Rx: 135/95
Scaled: 95/55
25 yard team carry
8 synchronized burpees over bar
25 yard team carry
The Rules:
One woman and one man are working, rep for rep, to complete the 16 snatches. Teammates can switch out at any time.
For the team carry, only one set of feet can be on the ground and all four teammates must be touching.
For the burpees, each rep must be done in unison.
Your score is the total number of mirrored hang snatches and synchronized burpees completed in 8 minutes.
LEAD: 8 minute AMRAP as follows:
Minute 0:00 to 2:00, guys do max rounds of:
15 kettlebell swings
Rx: 2 pood
Scaled: 1.5 pood
Max calorie row
Girls are resting
Minute 2:00 to 4:00, girls do max rounds of:
15 kettlebell swings
Rx: 1.5 pood
Scaled: 1 pood
Max calorie row
Guys are resting
Minute 4:00 to 5:00: guy #1 does max deadlifts in 1 minute
Rx: 315
Scaled: 225
Minute 5:00 to 6:00: guy #2 does max deadlifts in 1 minute
Minute 6:00 to 7:00: girl #1 does max deadlifts in 1 minute
Rx: 225
Scaled: 155
Minute 7:00 to 8:00: girl #2 does max deadlifts in 1 minute
The Rules:
Your score is the total number of kettlebell swings, calories rowed, and deadlifts completed by the team in 8 minutes.
STEEL: 8 minute AMRAP as follows:
Station A: 12 dumbbell hang squat cleans
Rx: 55s/35s
Scaled: 45s/25s
Station B: 12 heavy jump ropes
Station C: 12 shoulder to overhead
Rx: 130/80
Scaled: 90/60
Station D: 12 alternating pistols
Scaled: 12 goblet squats (1 pood/25lbs)
The Rules:
Each teammate begins at one of the four stations.
At “go,” the person at station A does 12 reps while everyone else waits, then B does 12, then C and finally, D.
After a round is complete, teammates can switch to different stations or stay where they are.
Complete as many rounds as possible in 8 minutes.
Your score is the total number of reps completed by the team in 8 minutes.
2015 Team Competition Workouts
IRON: 8 minute AMRAP as follows:
16 mirrored hang snatches
Rx: 135/95
Scaled: 95/55
25 yard team carry
8 synchronized burpees over bar
25 yard team carry
The Rules:
One woman and one man are working, rep for rep, to complete the 16 snatches. Teammates can switch out at any time.
For the team carry, only one set of feet can be on the ground and all four teammates must be touching.
For the burpees, each rep must be done in unison.
Your score is the total number of mirrored hang snatches and synchronized burpees completed in 8 minutes.
LEAD: 8 minute AMRAP as follows:
Minute 0:00 to 2:00, guys do max rounds of:
15 kettlebell swings
Rx: 2 pood
Scaled: 1.5 pood
Max calorie row
Girls are resting
Minute 2:00 to 4:00, girls do max rounds of:
15 kettlebell swings
Rx: 1.5 pood
Scaled: 1 pood
Max calorie row
Guys are resting
Minute 4:00 to 5:00: guy #1 does max deadlifts in 1 minute
Rx: 315
Scaled: 225
Minute 5:00 to 6:00: guy #2 does max deadlifts in 1 minute
Minute 6:00 to 7:00: girl #1 does max deadlifts in 1 minute
Rx: 225
Scaled: 155
Minute 7:00 to 8:00: girl #2 does max deadlifts in 1 minute
The Rules:
Your score is the total number of kettlebell swings, calories rowed, and deadlifts completed by the team in 8 minutes.
STEEL: 8 minute AMRAP as follows:
Station A: 12 dumbbell hang squat cleans
Rx: 55s/35s
Scaled: 45s/25s
Station B: 12 heavy jump ropes
Station C: 12 shoulder to overhead
Rx: 130/80
Scaled: 90/60
Station D: 12 alternating pistols
Scaled: 12 goblet squats (1 pood/25lbs)
The Rules:
Each teammate begins at one of the four stations.
At “go,” the person at station A does 12 reps while everyone else waits, then B does 12, then C and finally, D.
After a round is complete, teammates can switch to different stations or stay where they are.
Complete as many rounds as possible in 8 minutes.
Your score is the total number of reps completed by the team in 8 minutes.
2015 Team Competition Workouts
IRON: 8 minute AMRAP as follows:
16 mirrored hang snatches
Rx: 135/95
Scaled: 95/55
25 yard team carry
8 synchronized burpees over bar
25 yard team carry
The Rules:
One woman and one man are working, rep for rep, to complete the 16 snatches. Teammates can switch out at any time.
For the team carry, only one set of feet can be on the ground and all four teammates must be touching.
For the burpees, each rep must be done in unison.
Your score is the total number of mirrored hang snatches and synchronized burpees completed in 8 minutes.
LEAD: 8 minute AMRAP as follows:
Minute 0:00 to 2:00, guys do max rounds of:
15 kettlebell swings
Rx: 2 pood
Scaled: 1.5 pood
Max calorie row
Girls are resting
Minute 2:00 to 4:00, girls do max rounds of:
15 kettlebell swings
Rx: 1.5 pood
Scaled: 1 pood
Max calorie row
Guys are resting
Minute 4:00 to 5:00: guy #1 does max deadlifts in 1 minute
Rx: 315
Scaled: 225
Minute 5:00 to 6:00: guy #2 does max deadlifts in 1 minute
Minute 6:00 to 7:00: girl #1 does max deadlifts in 1 minute
Rx: 225
Scaled: 155
Minute 7:00 to 8:00: girl #2 does max deadlifts in 1 minute
The Rules:
Your score is the total number of kettlebell swings, calories rowed, and deadlifts completed by the team in 8 minutes.
STEEL: 8 minute AMRAP as follows:
Station A: 12 dumbbell hang squat cleans
Rx: 55s/35s
Scaled: 45s/25s
Station B: 12 heavy jump ropes
Station C: 12 shoulder to overhead
Rx: 130/80
Scaled: 90/60
Station D: 12 alternating pistols
Scaled: 12 goblet squats (1 pood/25lbs)
The Rules:
Each teammate begins at one of the four stations.
At “go,” the person at station A does 12 reps while everyone else waits, then B does 12, then C and finally, D.
After a round is complete, teammates can switch to different stations or stay where they are.
Complete as many rounds as possible in 8 minutes.
Your score is the total number of reps completed by the team in 8 minutes.
2015 Team Competition Workouts
IRON: 8 minute AMRAP as follows:
16 mirrored hang snatches
Rx: 135/95
Scaled: 95/55
25 yard team carry
8 synchronized burpees over bar
25 yard team carry
The Rules:
One woman and one man are working, rep for rep, to complete the 16 snatches. Teammates can switch out at any time.
For the team carry, only one set of feet can be on the ground and all four teammates must be touching.
For the burpees, each rep must be done in unison.
Your score is the total number of mirrored hang snatches and synchronized burpees completed in 8 minutes.
LEAD: 8 minute AMRAP as follows:
Minute 0:00 to 2:00, guys do max rounds of:
15 kettlebell swings
Rx: 2 pood
Scaled: 1.5 pood
Max calorie row
Girls are resting
Minute 2:00 to 4:00, girls do max rounds of:
15 kettlebell swings
Rx: 1.5 pood
Scaled: 1 pood
Max calorie row
Guys are resting
Minute 4:00 to 5:00: guy #1 does max deadlifts in 1 minute
Rx: 315
Scaled: 225
Minute 5:00 to 6:00: guy #2 does max deadlifts in 1 minute
Minute 6:00 to 7:00: girl #1 does max deadlifts in 1 minute
Rx: 225
Scaled: 155
Minute 7:00 to 8:00: girl #2 does max deadlifts in 1 minute
The Rules:
Your score is the total number of kettlebell swings, calories rowed, and deadlifts completed by the team in 8 minutes.
STEEL: 8 minute AMRAP as follows:
Station A: 12 dumbbell hang squat cleans
Rx: 55s/35s
Scaled: 45s/25s
Station B: 12 heavy jump ropes
Station C: 12 shoulder to overhead
Rx: 130/80
Scaled: 90/60
Station D: 12 alternating pistols
Scaled: 12 goblet squats (1 pood/25lbs)
The Rules:
Each teammate begins at one of the four stations.
At “go,” the person at station A does 12 reps while everyone else waits, then B does 12, then C and finally, D.
After a round is complete, teammates can switch to different stations or stay where they are.
Complete as many rounds as possible in 8 minutes.
Your score is the total number of reps completed by the team in 8 minutes.
Can you feel the GHD yet?
Can you feel the GHD yet?
Can you feel the GHD yet?
Can you feel the GHD yet?
Can you feel the GHD yet?
Can you feel the GHD yet?
Can you feel the GHD yet?
Can you feel the GHD yet?
Can you feel the GHD yet?
Can someone explain that team carry to me?
Can someone explain that team carry to me?
Can someone explain that team carry to me?
Can someone explain that team carry to me?
Can someone explain that team carry to me?
Can someone explain that team carry to me?
Can someone explain that team carry to me?
Can someone explain that team carry to me?
Can someone explain that team carry to me?
https://www.facebook.com/testyourmetal?fref=ts
sounds like you can create a human wheelbarrow… hands can touch ground
https://www.facebook.com/testyourmetal?fref=ts
sounds like you can create a human wheelbarrow… hands can touch ground
https://www.facebook.com/testyourmetal?fref=ts
sounds like you can create a human wheelbarrow… hands can touch ground
https://www.facebook.com/testyourmetal?fref=ts
sounds like you can create a human wheelbarrow… hands can touch ground
https://www.facebook.com/testyourmetal?fref=ts
sounds like you can create a human wheelbarrow… hands can touch ground
https://www.facebook.com/testyourmetal?fref=ts
sounds like you can create a human wheelbarrow… hands can touch ground
https://www.facebook.com/testyourmetal?fref=ts
sounds like you can create a human wheelbarrow… hands can touch ground
https://www.facebook.com/testyourmetal?fref=ts
sounds like you can create a human wheelbarrow… hands can touch ground
https://www.facebook.com/testyourmetal?fref=ts
sounds like you can create a human wheelbarrow… hands can touch ground
I hate when you do this to me.
I hate when you do this to me.
I hate when you do this to me.
I hate when you do this to me.
I hate when you do this to me.
I hate when you do this to me.
I hate when you do this to me.
I hate when you do this to me.
I hate when you do this to me.
Hey ShedHeads!
Coach Lily and I are looking for a few good men to join our team for TYM. Scaled or RX doesn’t matter to us, we just want to get out and have fun. We were even thinking of putting together an all girls team if no men step up. So…
If you like pina coladas, doing thrusters in the rain
Hey ShedHeads!
Coach Lily and I are looking for a few good men to join our team for TYM. Scaled or RX doesn’t matter to us, we just want to get out and have fun. We were even thinking of putting together an all girls team if no men step up. So…
If you like pina coladas, doing thrusters in the rain
Hey ShedHeads!
Coach Lily and I are looking for a few good men to join our team for TYM. Scaled or RX doesn’t matter to us, we just want to get out and have fun. We were even thinking of putting together an all girls team if no men step up. So…
If you like pina coladas, doing thrusters in the rain
Hey ShedHeads!
Coach Lily and I are looking for a few good men to join our team for TYM. Scaled or RX doesn’t matter to us, we just want to get out and have fun. We were even thinking of putting together an all girls team if no men step up. So…
If you like pina coladas, doing thrusters in the rain
Hey ShedHeads!
Coach Lily and I are looking for a few good men to join our team for TYM. Scaled or RX doesn’t matter to us, we just want to get out and have fun. We were even thinking of putting together an all girls team if no men step up. So…
If you like pina coladas, doing thrusters in the rain
Hey ShedHeads!
Coach Lily and I are looking for a few good men to join our team for TYM. Scaled or RX doesn’t matter to us, we just want to get out and have fun. We were even thinking of putting together an all girls team if no men step up. So…
If you like pina coladas, doing thrusters in the rain
Hey ShedHeads!
Coach Lily and I are looking for a few good men to join our team for TYM. Scaled or RX doesn’t matter to us, we just want to get out and have fun. We were even thinking of putting together an all girls team if no men step up. So…
If you like pina coladas, doing thrusters in the rain
Hey ShedHeads!
Coach Lily and I are looking for a few good men to join our team for TYM. Scaled or RX doesn’t matter to us, we just want to get out and have fun. We were even thinking of putting together an all girls team if no men step up. So…
If you like pina coladas, doing thrusters in the rain
Hey ShedHeads!
Coach Lily and I are looking for a few good men to join our team for TYM. Scaled or RX doesn’t matter to us, we just want to get out and have fun. We were even thinking of putting together an all girls team if no men step up. So…
If you like pina coladas, doing thrusters in the rain
#hugz
#hugz
#hugz
#hugz
#hugz
#hugz
#hugz
#hugz
#hugz
Not yet. But I assume it will hit me first, as I did it early this morning!
-J9
Not yet. But I assume it will hit me first, as I did it early this morning!
-J9
Not yet. But I assume it will hit me first, as I did it early this morning!
-J9
Not yet. But I assume it will hit me first, as I did it early this morning!
-J9
Not yet. But I assume it will hit me first, as I did it early this morning!
-J9
Not yet. But I assume it will hit me first, as I did it early this morning!
-J9
Not yet. But I assume it will hit me first, as I did it early this morning!
-J9
Not yet. But I assume it will hit me first, as I did it early this morning!
-J9
Not yet. But I assume it will hit me first, as I did it early this morning!
-J9