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Working Stiffs. In Cadence.

QIC: Fissure
Date: 10/25/2018
PAX: Ducktales, Milkman, Radiohead
AO: The Huey

Conditions

40’s.  Quite pleasant.  Wind wasn’t stiff at all.

The Disclaimer

Did it.

COP

Mosey’d to flag pole and circled up.  Made ourselves comfortable.  Worked out the stiffness.

  • SSH x 25 IC, normal speed
  • Imperial Walkers x 15 IC
  • Kang Squats x 15 IC
  • Willy Mays Hays x 10 IC
  • Cotton Pickers x 15 IC
  • SSH x 25 IC, picking up speed
  • Imperial Walkers x 15 IC
  • Kang Squats x 15 IC
  • SSH x 25 IC, double time

The Thang

Still in our comfortable spots around the flagpole we got to work.  All in cadence.

  • Merkins x 10, LBCs x 20, SSH x 10
  • Merkins x 9, LBCs x 18, SSH x 10
  • Merkins x 8, LBCs x 16, SSH x 10
  • Merkins x 7, LBCs x 14, SSH x 10
  • Merkins x 6, LBCs x 12, SSH x 10
  • Merkins x 5, LBCs x 10, SSH x 10
  • Merkins x 4, LBCs x 8, SSH x 10
  • Merkins x 3, LBCs x 6, SSH x 10
  • Merkins x 2, LBCs x 4, SSH x 10
  • Merkins x 10, LBCs x 20, SSH x 10
  • Squats x 20, Plank (good and stiff) x 20, SSH x 10
  • Squats x 18, Plank x 18, SSH x 10
  • Squats x 16, Plank x 16, SSH x 10
  • Squats x 14, Plank x 14, SSH x 10
  • Squats x 12, Plank x 12, SSH x 10
  • Squats x 10, Plank x 10, SSH x 10
  • Squats x 8, Plank x 8, SSH x 10
  • Squats x 6, Plank x 6, SSH x 10
  • Squats x 4, Plank x 4, SSH x 10
  • Squats x 2, Plank x 2, SSH x 10
  • Squats x 20, Plank x 20, SSH x 10

Total Rep counts:  Merkins (128), LBCs (260), Squats (260), Plank (260), SSH (420)
MOM

  • Box Cutters x 15 IC
  • Boat Canoe
  • X’s and O’s
  • American hammers x 10 IC

COT

YHC had the pleasure of leading the Huey twice this week after filling in for a brother today.  Remember it’s not about the q.  It’s about the guys that show up.  One of the first thing you learn in Q101 is just that.  It’s a chance to give to your brothers.  I encourage anyone interested to give it a try.
https://f3chattanooga.wpcomstaging.com/q101-2/

Moleskin

The word of the day was stiffness after a great day of firmness at the Lions Den.
Vitamins on an empty stomach right before posting isn’t a great idea.  Per Radiohead.

News

Radiohead and Milkman head to Florida with Flood Buckets Friday.  Atta boys.
Saturday 11/7/18 – Cleveland Launch/2 Year Anniversary

Upcoming Qs

Saturday – 10/27/18 – Landfill – Rug Doctor VQ!
Monday – 10/29/18 – Beast Ridge – Stairmaster
Tuesday – 10/30/18 – Hill City – Deep End VQ!
Tuesday – 10/30/18 – The Huey – Geek Squad
Wednesday – 10/31/18 – Lions Den – Ringwald
 

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The Soddy Daisy Chain + RAFA the Goat

QIC: Fissure
Date: 10/23/2018
PAX: Ducktales, Picasso, Radiohead, The Count (Respect), Turtle
AO: The Huey

Conditions

44°, Cloudy, felt like 45°, Humidity 91%, No wind

The Disclaimer

I’m not a professional.  No one made you show up today.  Push yourself but don’t hurt yourself.  We’ll help you to your car if you snap a hammy like Radiohead.

COP

Today’s workout came from a discussion with our friend, Princess Aurora from F3 Nashville.  He’s never short on workout ideas and always a go-to.  He also has no love lost for Rafael Nadal so I gladly took some of his inspiration and added my own twist.
Mosey to well lit corner of parking lot near tennis courts. Circled up and performed the following in cadence.

  • SSH x 25
  • Good mornings x 10
  • Imperial Walkers x 15
  • SSH x 25
  • Cotton Pickers x 15
  • Merkins x 10
  • Arm Circles x 15, reverse x 15, Moroccan Night Clubs x 15, Chinooks x 15, Overhead press x 15, seal claps x 15
  • SSH x 50

 

The Thang

The Soddy Daisy Chain + RAFA
Here’s how the Soddy Daisy Chain works:  Beginning at the net, Pax lateral shuffle to the baseline, jog forward to center service line, shuffle back to the net, jog forward to doubles sideline, shuffle to baseline, cross over to the next court, face opposite direction and repeat pattern on court 2 and then on the other side of the net.  Rinse and repeat.
After two rounds of the SDC Pax perform 5 reps  of each of the following exercises:

  • Reverse Burpees
  • Ankle grab squats aka Monkey Humpers
  • Flutterkicks (IC)
  • Alternating Lunges (IC)

3rd round of the SDC followed by RAFA with 10 reps each
4th round of the SDC followed by RAFA with 15 reps each (subbed reverse burpees for Real Deal burpees x 5)
5th round of the SDC followed by RAFA with 20 reps each (this time Real Deal burpees x 10)
6th round of the SDC then head back to the flag
MOM
American Hammers x 15 IC
Pretzel crunches x 10 each leg IC
Box Cutters x 15 IC

COT

Didn’t have anything inspiring to throw at the guys today besides encouraging them to aspire to be great like the great Rafael Nadal the GOAT

Moleskin

I had to apologize to the guys today because come to find out they utilized the tennis courts just last week and I neglected to consult the backblast (a record setting backblast, btw.  Picasso posted that sucker by 0715.  Truly inspiring stuff).  They went easy on me and said it wasn’t all that redundant.  Phew.
Ducktales and Radiohead discussed a way to get Southeast Diesel on the list for the TVA procurement team.  Stay tuned.

News

Flood Buckets for Florida hurricane relief.  See Radiohead.  https://www.gofundme.com/flood-buckets-for-jacksonville-nc
Cleveland Launch/2 Year Anniversary 11.17.18 at Greenway Pavillion in Cleveland, TN

Upcoming Qs

10.24 Lions Den – Mr. Clean
10.24 Beast Ridge – Speed Bump ONE YEAR ANNIVERSARY OF THE BEAST
10.25 Hill City – Ringwald
10.25 The Huey – Steam Engine

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RIP Darth Visor

QIC:  Fissure
Date: 10/03/2018
PAX:  Cable Cutter, Candu, Ducktales, Goose, Kit Kat, Laces Out (Respect), Prosciutto, Speed Bump, The Count (Respect), Whittler
AO: Lions Den

Conditions

Slight hint of Fall in the air.  Good weather for sprinting uphill

The Disclaimer

Spoken whilst The Count fastened a tiny flag to the track fence

COP

Mosey uphill to the middle school.  First bench you come to
SSH X 50 IC
Squats X 20 IC
Imperial Walkers x 15 IC
Windmills x 10 IC
LBAC X 15 IC
Reverse LBAC X 15 IC
Dips on bench x 15 IC
SSH x 25 IC

The Thang

Mosey to the very well lit front parking lot of the middle school
Four Corners Round 1 (Bear Crawl between corners)
-25 Merkins
-50 Squats
-75 Carolina Dry Docks (broken em up)
-100 LBCs
Hold Al Gore x 20 IC
Four Corners Round 2 (Lunge Walk between corners)
-20 Merkins
-50 Squats
-75 Monkey Humpers (broke em up)
-50 Flutter Kicks
Mosey to the light pole hill
Pax ran sprints to 2nd, 3rd, 4th, 5th, 3rd then 5th with slow moseys back to start in between
done

 

COT

F3 Nation lost a brother, Darth Visor from F3 Alpha, yesterday at the end of a workout.  He and his brothers were on our minds during the workout and provided some extra inspiration as we endured those sprints together.  Here’s a message that circulated from the Alpha nantan:
We don’t have a cause of death at this point but it is a suspected heart attack. Darth was 56, was an F3 Alpha original. He went through the WO like any other, the king of mumble chatter. It was a PAX birthday Q so on the way back to the flag he was singing happy birthday as they ran. When they got to the flag for Mary he laid down quietly by himself and quickly  others realized that he was not well. Chest compressions were started and 911 was called. There is a fire station 200 yards away and they were summoned. EMS arrived and they worked on him, he was taken to the hospital and they worked on him. An hour later they called it. He was there and then gone, that quick.
We don’t know when we will be called home. Live life like you are dying since we all are. Make your peace with your creator. My bags are packed.”

Moleskin

Our esteemed weasel shaker always keeps us on our toes and reminded us later that we started 2 minutes past 0530.  Don’t get comfortable, men.  #isi #smh
It’s been an odor filled week with a hint of BO in the air at Hill City yesterday and seriously potent gas today.  Not good, guys.  Not good, at all.
We dodged incoming Red Bank Middle School employees as we mosey’d through our workout today.  None joined despite Prosciutto’s best efforts.
We spotted our very own Mr. Clean at the tail end of our workout.  Turns out he showed up a few minutes late and couldn’t find us.  Props to him for going for getting a run in.  We did lob a few insults as he sweatily passed us by.  Sure is good to have him back in the fold.
The Count helped us take a group selfie to document the new Lions Den record of 11 Pax!

News

10/13/18 TRAINING DAY AT LANDFILL – F3 NASHVILLE LEADING
11/17/18 CLEVELAND LAUNCH 2 YEAR ANNIVERSARY EVENT

Upcoming Qs

10/4  Hill City – Free Candy

10/4 Huey – The Count

10/6 Landfill – Mr. Clean returns!!!!!

 

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No Rules. Just Right.

QIC:  Fissure
Date: 09/22/2018
PAX: FNG-Cooter, Steam Engine, Jabooti, FNG-Fabio, VSquared, Boy Band, Prosciutto, Doodles, Snowflake, Peanuts, Goose, Laces Out (Respect), FNG-Secret Sauce, Threeskin, Rug Doctor (Respect), Sidekick, Sidewinder (Respect)
AO: Landfill

Conditions

Real nice and real dark at 7am

The Disclaimer

We’re playing flag football but this is still F3 and I’m still not a professional.  Let’s have fun and not hurt ourselves

COP

We did a little SSH and stretching in cadence while we waited for the sun to come up a bit

The Thang

Flag Football

7 on 7 with two subs for each squad.  Played until close to 8am.

Moleskin

We had more than enough PAX (three FNGs!) to get the job done on this fine morning.  In fact, almost too many.  Snowflake and Sidekick were named captains (based it on rugged good looks) and picked their squads.  Teams were even if you don’t take into account the scheming ways that team Sidekick possessed.
Team Sidekick got out to an early lead but Snowflake and gang valiantly came back to tie the game by 8am (this is disputed by some men of integrity but agree to disagree).  Neither team scored on their final possession (also in dispute by some men of integrity but agree to disagree) and we left tied.  Lame.  I know.
Next time we play we all agree we should have a bigger field and a better sense of the rules like what exactly makes an “end zone.”
Big props to Mr. Clean for providing the flags today.  He’s been recovering and hopes to be back out in the gloom next month.  Can’t wait to have him.
Three FNGs is great.  September has been a great month for new guys.

News

Training Day – 10.13.18 – led by F3 Nashville at the Landfill
2 year anniversary CSAUP – 11.17.18 – details TBD
 

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Herniated Beatdown

QIC:  Fissure
Date: 09/12/2018
PAX: Best in Show (Respect), Whittler, Sidekick, Fast Lane, Peanuts, FNG-Jabooti (Andrew Stephenson)
AO: Beast Ridge

Conditions

Perfect

The Disclaimer

This is F3.  I’m not a professional.  Push yourself don’t hurt yourself.  I have a hernia.

COP

Mosey to a distant light pole on the way to Bass Pro
SSH x 36, Imperial Walkers x 15, SSH x ? until FNG asked where the closest toilet was located
Mosey to closest toilet.  Jabooti performed toilet crunches x 5 minutes while we performed shoulder exercises.  All x 20 IC – arm circles forward then reverse, chinooks, overhead press, cherry pickers, arm planks
Mosey to pavillion by parking lot and regular mosey, high knee mosey, low knee mosey then regular mosey again down and back roughly 15 parking spaces

The Thang

Hernia 1, 2, 3

Just like a Dora but using only hernia friendly movements

Partner 1 bear crawls 30 feet to my hat and back while partner 2 started their 100 merkin reps
Bear crawls were modified to lunges and finally a longer mosey while partners cycled through 200 Carolina Drydocks then 300 dips
5 MOM – crunches, flutter kicks then Boat/Canoe

COT

I went down the rabbit hole of 9/11 stories and videos last night after Lace’s Out’s Q at Hill City and a long day at work.  A quick way to remember how blessed we are is to read the transcript from this series of phone calls from Tom Burnett on Flight 93 to his wife.
http://www.tomburnettfoundation.org/transcript.html

Moleskin

FNG Andrew Stephenson graced us with his presence today and quickly made an impression after 36 side straddle hops in cadence.  He needed a bathroom and he needed it badly.  YHC decided it best to have the group follow him so he didn’t get lost when he was finished.  Ideas for his name were Smoke Stack, Toto and other solid options.  We opted for a modified version of Djibouti (a country Andrew spent a good bit of time in during his years in the military).  So, we give you Jabooti!
Also, yes, I have a hernia.  I’ve had this thing for a month now and plan to have it repaired soon.

News

Training Day with Nashville – October 13th @ The Landfill
 
 

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See Rock City

QIC:  Fissure
Date: 09/04/2018
PAX: Picasso, Udders, Sunshine, Early Bird, VSquared, Whittler, Speed Bump, Flemish, Leftovers
AO: Hill City

Conditions

Humid as all get out

The Disclaimer

This is F3. It’s free and no one made you show up.  I’m not a professional.  Push yourself don’t hurt yourself.

COP

Slaughter Starter – alternate burpees and squats – rep count went 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 10

The Thang

Pax each grabbed a rock.  Medium sized.  Big enough you need two hands to carry.  With the rock:
50 squats, 40 crunches, 30 chest presses, 10 alternating rock touch merkins, 8 Iron Crosses, without rock:  10 burpees
Pax lined up down sidewalk lights at Great Hall and performed 6 rounds:
10 squat to overhead press with rock, 5 broad jumps, 5 merkins, lunge back
5 minutes of Daniel-sans, 45 seconds on, 30 seconds off
5 rounds of sprints across the Great Hall
Return rocks
MOM
American Hammers x 10 IC
Monkey Humpers x 10 IC
Box Cutters x 10 IC
Squats (slow) x 10 IC
Flutter Kicks x 10 IC

COT

YHC was pretty moved by Kodak’s words of wisdom at the Labor Day convergence and since a good number of guys today weren’t at The Dam I did my best to relay the message.  I don’t want to steal any of that thunder, frankly, so look for Kodak’s BB later today.  

Moleskin

Let’s just say some rocks were bigger than others today.  Size matters, people.

News

9/11 Convergence at Hill City
10/13 Training Day at Landfill led by F3 Nashville
 
 

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Wax on. Wax off.

QIC:  Fissure
Date: 08/29/2018
PAX: Ducktales, Geek Squad, Ohms, Speed Bump, Prosciutto, Whittler
AO: Lions Den

Conditions

Humid.  Fall weather awaits.

The Disclaimer

Disclaimed

COP

Brisk warmup lap followed by SSH, Imperial Walkers, Windmills, Imperial Walkers and more SSH – all IC.

The Thang

Borrowed this first part from the first week of the Iron Pax Challenge
Pax lined up across the track leaving space for our running friends
Completed 50 squats, 40 LBCs, 30 merkins, 20 Bonnie Blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 15 bonnie blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 10 bonnie blairs, 10 burpees, a late pax ran 400 meters while the rest prepped for the next part of the thang and held plank (some held plank better than others and Ducktales made sure they knew it)
Lap finished and we proceeded to the newly named “Daniel-sans.”  At the base of the stadium steps (track level) we put our hands on the brick wall and did high knees in a “1, 2, 3, hold” count (think Karate Kid folks).  The hold = one second.  30 seconds on, 30 seconds off for 5 minutes.
We moved to the base of the stadium steps (step level), lined up and did burpee box/step jumps.  Each round we increased the burpees and number of steps up to 5.
Back to Daniel-sans!  3 more minutes
5 MOM – boat canoes, box cutters, American Hammers

COT

There wasn’t much time spent in the COT today.  The Pax and YHC were gassed.

Moleskin

One Pax was late and was administered a “catch up” lap.  Props to said Pax as he took it without complaining.  

News

Scenic City Mud Run this Saturday
Memphis Growruck 9.21.18 thru 9.23

Upcoming Qs

No Beast Ridge 9.3.18 we will converge at Chickamauga Dam park 7-8am, Kodak on q

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Clear Eyes, Full Bodies, Can’t Lose

 

QIC:  Fissure
Date: 08/11/2018
PAX: Doodles, Geek Squad, ROTCee (FNG Brandon Adcock), The Peddler, Free Candy, The Count (Respect), Sundance, Threeskin
AO: Landfill

Conditions

Perfect.  Not too long before chilly mornings are upon us.

The Disclaimer

This is F3.  I’m not a professional.  You’re here on your own free will.  Push yourself don’t hurt yourself.  The Count will help you to your car if you tear a hammy (thoughts and prayers, Radiohead).

COP

SSH x 25 IC -> mosey around the upper field coming to a halt at the top of the hill by the rocks.  Staying in a single file line mosey down the hill, then along base of the hill for ten yards and sprint to top of the hill then mosey along top of the hill and back down.  Do this x 4 and we were at the end of the hill -> mosey to dog park area

The Thang

Clear eyes, Full body (well, close to it), Can’t lose
Legs – Slow n low squats IC, Squats IC, Al Gore IC, Lunges IC, Al Gore IC, reverse lunge up path for 50 yards then mosey to middle lot
Chest – Wheel merkin (3), merkins IC, hand release merkins x 20 OYO, wheel o merkin (2), mosey up hill grab coupon and circle up by swings
Shoulders – LBAC IC, reverse IC, cherry pickers IC, Overhead press coupon IC, seal claps IC, hold front raise IC, front raises IC, seal claps, overhead press IC
3 groups of 3 worked through 3 stations.  station 1 = plank swings. station 2 = 8 count bodybuilders.  station 3 = run up hill to soccer goal with coupon and back.  We completed 1 round.
Walk up hill to pavillion each man faced a side of a pillar/post whatever it’s called.  With hands on the wall we did 4 count high knees and held the fourth count for one second.  5 rounds of 30 seconds with 30 second breaks between.
Mosey down the hill to lower pavillion.  Incline pushup on picnic bench plus box jump equals 1 rep.  We did 20 reps.
Mosey to upper pavillion.  Flutterkicks, American hammers.  Done.

COT

I briefly shared about recent experience spreading the good news of F3.  Common response (besides YOU WORKOUT HOW EARLY???) is something about how they used to workout and would love to get that “spark” back.  That “spark” is something different for everyone but there’s no reason to settle for it being gone.  Spread the word fellas.  
Let’s all be praying for The Count’s brother who recently received a tough cancer diagnosis.  May not have much longer.

Moleskin

The Peddler brought his stepson, Brandon, and he worked his tail off.  He’s in Mr. Clean’s class at Red Bank High and was eager to share about JROTC so we named him ROTCee.  

News

GoRuck Tough in Chattanooga this weekend!
Memphis GrowRuck next month
No Landfill 8.25 – Cam run instead.  Sign up and wear your F3 shirt!
 

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Parking Lot Beatdown

QIC:  Fissure
Date: 08/01/2018
PAX: Free Candy, Choir Boy, Tony Boyd aka Journey (FNG), Oscar, Sidekick, Whittler, Threeskin
AO: Beast Ridge

Conditions

70 but felt like 75, 91% humidity, wind 2 mph SSW

The Disclaimer

This is F3.  You came on your own free will.  I’m not a pro and I don’t know about your injuries so push yourself but don’t hurt yourself.

COP

“Slaughter Starter”  10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat, 10 burpees.
Lined up at first line of cones.  4 Pax held a DRP coupon.  Mosey to cones 75 yards across the lot and hand off the DRP.  Mosey back.  Next rounds went high knees, butt kickers, side shuffles then another round of moseying.  The Pax were gassed.
Circled up for SSH x 25 IC, LBACs x 15 IC, Reverse, Cherry Pickers, Shoulder press, Travoltas (or Saturday Night Fevers) x 10 each arm IC, Carolina Dry Docks x 10 IC, Hand release merkins x 10 OYO, SSH x 25 IC

The Thang

8 stations lined the front of parking island 1 for round 1

  • Burpee broad jump x 7 out then back
  • Overhead clap while holding Al Gore
  • Merkins
  • Squats with DRP
  • Bent over rows with DRP
  • Curls with DRP
  • Overhead lunges with DRP
  • Plank

Pax moved up the line when station Burpee/Broad jump was completed
Round 2 subbed Burpee broad jumps for a 75 yard sprint and back
Circled up for more SSH, Squats, Merkins then more SSH to get heart rate back up
MOM
Flutterkicks x 15 IC
American Hammers x 10 IC
Donkey Kicks x 10 OYO
Pickle Pounders x 10 IC
Flutterkicks x 15 IC
Boxcutters x 10 IC

COT

I shared a story about Jarrod Lyle, a PGA tour player who has dealt with cancer for the last 20 years.  His battle is coming to an end and it’s a tough story that hit me hard yesterday.  I have two young kids like Jarrod.  I’m close to his age.  It was a good reminder that we’ve got it made and need to be thankful.
https://golfweek.com/2018/07/31/jarrod-lyle-decides-to-stop-cancer-treatment-he-has-reached-his-limit/?utm_source=golfweek&utm_medium=recirc&utm_campaign=rail-most-popular

Moleskin

This was a bit of a retread from my recent Q at The Huey but with all new guys it worked well and the guys worked hard!

News

Cam Run  8/25 will replace The Landfill, https://www.camrunchattanooga.com/ 
Scenic City Mud run, 9/1, http://sceniccitymudrun.com/
GoRuck Chattanooga Tough, 8/17 https://www.goruck.com/event-13223/
Memphis GrowRuck, 9/21 thru 9/23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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IT’S STILL A DISC

 

QIC:  Fissure
Date: 07/21/2018
PAX: Prosciutto, Free Candy, The Count (Respect), Mudslide, Moondance, FNG-Dirty Laundry (Rocky Lapere), Speed Bump, Steam Engine, Milkman, Geek Squad, FNG-Hunchback (Cristian Lagunas), Threeskin
AO: Landfill

Conditions

Closest thing to a chilly morning we’ve had in a while after overnight storms.  Didn’t last long, though.

The Disclaimer

This isn’t your normal bootcamp Saturday at the Landfill.  Let’s have us some fun.

COP

We had a couple stragglers leaving plenty of time for some stretching OYO followed by SSH, squats, lunges, then more SSH IC

The Thang

ULTIMATE

Moleskin

It’s pretty important to refer to this game correctly when you surround yourself with High Impact Men the likes of F3 Chattanooga.  I was sharpened this week when I referred to it as ultimate frisbee.  Never again.  Never again.
Good times were had today.  We broke up into teams of six until our thirteenth arrived giving us a sub (PTL).  Shirts vs Skins.  Shirts prevailed 10-8 in a hard fought match.  We need to do this again soon.