Laid-back Fitness

Bold r Dash in the Mud – 4th Edition

Wow, how time flies!  Bold r Dash holds a special place in my heart for a couple reasons: it’s in RI and it was the first event for Los Neuty Osos!  I remember being so excited that I forgot my shoes!  Then that started to become a thing…anyway, here are the highlights from an awesome training program at Neuty and an awesome event at Yawgoo!

Back in 2011:

Bold 2011

Neuty Then…More Grass, Less People.

Bold 2011 (2)

Original Osos!

 

We’ve grown a bit since our inaugural mud run/ocr!

Bold 2014

Solid Crowd at the Summit!

Upgraded Team Shirts!

Upgraded, High Vis Team Shirts!

After 10 weeks of training skills and hills at Neuty, our big green team (aka Los Tootsie Osos) had a blast!  I saw folks tootsie-rolling, shoulder-crawling, chest carrying, tripod transitioning, giving out 8-finger boost baskets, and in general, moving like highly trained humans, which I guess they are!

As always, Bold r Dash does a great job at making their events fun and scaleable!  They added some cool new obstacles; I especially liked the lateral spider traverse, the fireman’s pole, and playing around on the new monkey bar rig!  Of course the Slip n Slide is the highlight!  If you’re not sure how to Slip n Slide, check out our instructional video below:

Here is the 6 minute video recap.  I believe the words “tootsie roll” are used at least a half dozen times!

Thanks to Lynn and the Bold r Dash crew, and my team, Los Tootsie Osos!

How to Slay a Beast!

Spartan Beast was one of the most hardcore badass events I’ve ever done!  If you want to read about how tough it was, check out this gal’s review.

I’m going about this in a different way.  I know I talk about MovNat a lot, but I have to highlight it again.  I saw so many people struggle with obstacles that I found relatively easy; and not just because of strength, but also skill and strategy.

So how do you dominate a super badass hardcore event?  The short answer is learn MovNat!  For a detailed breakdown, keep reading…

I’d argue that to survive an event like this, the most important tool you need is mental grit.  For a primer on that, check out this article.

On the non-physical side, important principles to bring with you are awareness and efficiency.  I bet there were hundreds of sprained ankles on the course (my cousin’s included) from the sketchy terrain.  There were probably thousands of crampy/spasmy muscles from lack of efficiency, improper pacing and/or nutrition strategy.

On the physical side, trail running and hill climbing/descending (often overlooked but a huge part of our Tough Mudder Training) are the most important skills to have.  If you are a mule or a gazelle then you’ll be fine.  If you’re also part monkey, then you’ll get to avoid burpees!  Below is the list of MovNat skills that I used on this EPIC course.  I highly recommend checking out their YouTube channel and practicing these skills!

  • Efficient running uphill and downhill (aka trotting).
  • Perception walking – used in thick mud, or when wading through water to avoid slips, falls, foot entrapment, etc.
  • Hinged walk, stepping over, ducking under – used to deal with fallen trees in the woods.
  • Inverted crawl and tripod transitions – used in the rocky, muddy downhill sections of the trails.
  • Shoulder crawl and push-pull crawl for going under barbed wire/nets/etc.
  • Deadlift, lapping, and shouldering – sets you up for carrying, switching shoulders, and lapping gives your arms a break instead of putting the object on the ground.
  • Chest carry and shoulder carry – it’d be impossible to do “too much carrying” in your training for this event.  Use the interlock grip and wrist grip whenever possible.
  • Side stroke swimming – freestyle/crawling is tough with a hydration pack and doggy-paddling looks silly.
  • Front and lateral swing traverse – when you can’t/don’t need to power through and you have a sold grip (i.e. rings, pipe traverse, tarzan swing).
  • Front and lateral power traverse – used at monkey bars, pipe traverse, and a little on the tarzan swing.
  • Balancing walk and leg swing jumps at balance obstacles
  • Climbup and muscle up – used on the walls and cargo nets
  • Depth jumps – used to land safely from the walls
  • Spear throw
  • Hook traverse – used on the rope over the pond.
  • Backward sprawls are way better than burpees!

Other Skills used:

  • Tootsie rolls (that’s what we call the lateral roll under the barbed wire).
  • Rope climbing – if you have a strong grip, you can get away with a little inefficiency.

Overall, I’m very happy with how I performed at the Beast!  My goal was to have fun and do zero burpees.  I definitely had a blast!  In fact, I’m still high!  Unfortunately I came up short on the 2nd spear throw…burpee total = 35 (5 were mandatory at the Atlas Stone carry).

Here’s what slaying the Beast looks like from a GoPro:

 

 

 

 

Announcing the Laid-back Forest!

Say what? We are working on a one-of-a-kind outdoor obstacle Park in Coventry! Picture Mulligan’s Island meets Tough Mudder/Spartan and American Ninja Warrior! We will have an open obstacle “range”, beginner to advanced “challenge courses”, private lessons, group classes, trail runs, kids parties, adults parties, and so much more!  This place is magical and the sky’s the limit!

As we did last week, we will have Obstacle Tours periodically throughout the Fall/Winter, and will be holding classes there to get ready for our next Tough Mudder and Bold r Dash conquests!  Currently the Forest is not open to the public, but we are available by appointment for group tours and private trainings.  Please contact Ryan for more information.  Also, please like our Facebook Page!

Here’s what it looked like last Saturday!

 

Pictures of what we have built so far!

Bounding Pads

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Vertical Walls

4', 5', 6', 8', 10'

4′, 5′, 6′, 8′, 10′

“A” Frame

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Balance Park

From left to right: easy, medium, hard

From left to right: easy, medium, hard.

Reverse Climb

Beautiful and Badass!

Beautiful and Badass!

Leanto?

That's what we're calling it at least...

That’s what we’re calling it at least…

Balls to the Wall

A Favorite at Tough Mudder

A favorite at Tough Mudder!

Rope Traverse Network

Great Place to Hang Out

Great place to hang out!

Wall Traverse Alley

Usable now, but much more to come!

Usable now, but much more to come!  Also, we need a better name for this!

Marine Hurdles

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Coming soon – 2 of our own Ninja Warrior Courses!  The “scout” course will feature 5-6 moderate obstacles and the “warrior” course will feature 6-7 hardcore obstacles!  Expect to see these within the next month!  Stay tuned!

Tough Mudder Great Northeast Review

My 11th Tough Mudder experience was definitely the most comfortable and enjoyable one yet!  Our group, Los Neuty Osos, was a little beaten up from a long season on the hill, so we made a group decision to to take our time and enjoy a perfect day in Maine!  Here’s how it went down:

After taking the oath we ran the perimeter of a few par 4s until we hit Kiss of Mud.  I got to untangle my Dad and have a brief conversation about crawling technique:

Mud mile was pretty worn down so the muddy walls weren’t tall but the mud was definitely thick and soupy.  Pitfall and Quagmire were pretty weak.  As an aside; I love Big Mudder, but I feel like she’s getting a little soft…

The Osos showed their strength and skills at Funky Monkey.  The best part of the video is my Dad’s face and frozen upper body after he finishes!

Props goes to Courtney for gutting out 5 miles after her painful dismount at the Monkey Bars.  That definitely hurt, but she kept moving!

Once again we cleared the Berlin Walls like a well-oiled machine!  Thanks to the “flyers” and “basemen” for their help!

Walk the Plank was a little less dramatic than Mount Snow, but just as fun!  After that, Trench Warfare was nice to see back on the course.

We had a blast at Pyramid Scheme as always!  Here’s the after photo:

Muddy and Happy!

Muddy and Happy!

Glory blades and Pole Dancer barely slowed us down.  We all saved our shoulders by activating our lats on the Poles.

I took it easy on the Warrior Carry with my brother, Tom!  As you can see, we hardly look alike:

Piece of Cake

Piece of Cake!

Just as it was getting a little warm, we got to cool off at the Arctic Enema.  The First Laidy and I went together for the dip:

I’m a big fan of Balls to the Wall!  It’s way harder than it looks!

The Great Northeast’s version of Cliffhanger was steep, slick and muddy.  Nice job!

Thank god Everest was back!  It’s definitely my favorite!

It was really cool to have the whole team on top of the platform together!

Summit!

Summit!

After a nice time at the Legionnaire’s Loop, we linked up and “got our grips” to hold strong at Electroshock Therapy.  Apparently the Dude doing play-by-play wasn’t there when 38 of us held together at Mount Snow!

This photo captures the moment well:

Clearly a "Little Off!"

Clearly a “Little Off!”

Overall, this was an awesome event as usual!  I do have to admit that they’re getting a bit more user-friendly, but no less enjoyable!  Thanks again to my team, Los Neuty Osos, for a great time on the course and off the course!  The obstacles are fun, but it’s sharing the experience with friends and family that make these events so awesome!

Thanks to The Frog & Turtle for an awesome celebratory meal!

Rock ON!

Rock ON!

Statistics:

Men – 16

Women – 5

1st Timers – 7

Legionnaires – 14

Married couples – 3

McGowans – 5

Oldest – 58

Youngest  – 22

Average age – relatively old

Lifetime memories – unknown!

The “New” LbF Turns 2!

Writing these recaps gives me goosebumps!  A year ago I was so humbled, proud, excited, and a bit exhausted as I wrote about the wild ride that was our first year at the new studio!  I never thought we could top those 365 amazing days!  Well, looking back, I think we’ve done it!  Here are the significant moments of our sophomore season!

  • We changed our logo in August but it wasn’t until the following April that we installed the sign!

New Sign

  • Los Neuty Osos more than doubled in size as 24 badasses conquered Tough Mudder New England together!  Notable statistics for this event:
    • Orange Headbands – 24
    • Ladies – 10
    • Gentlemen – 14
    • Virgins – 14
    • Veterans – 10
    • Married couples – 2
    • Newly engaged couples – 1
    • Pairs of brothers – 1
    • Pairs of sisters – 2
    • Ages 28-59.98
    • Average age 39.08
    • Complaints – 0!
    • Pairs of shoes worn – 23

TM NE 2013 Finish

Although he wasn’t on our team, the Big Man really inspired us!

  • Roughly 1 month later a different pack of Osos represented at Bold r Dash!  I did OK for a minimalist in competing against some local OCR racers.

Bold Before

6 Years Later!

6 Years Later!

  •  The First LbF Wedding was a blast!  We cannot confirm it brought the gift of fertility, but we’d like to think we had an influence as Alison & Chris are expecting in October!

Alison and Chris

  • Our 2nd Annual Free Thanksgiving Class featured the “Kitchen Sink” circuit!  Our clients were extremely generous with their donations to the RI Food Bank!thanksgiving (2)
  • Once again our clients were extremely generous with our 2nd Annual Giving Tree in support of local families!

Giving Tree

  • The Frozen Clam blew up in its 3rd year!  It was the coldest, yet most successful Clam ever, raising $5,000!  Thanks again to our clam dippers and sponsors!
That's a lot of Clams!

That’s a lot of Clams!

  • That was so much fun that we started doing monthly dips!
  • It was our way of showing Winter that we’re not intimidated!
  • We started hosting monthly meetings for the local Weston A. Price Foundation Chapter!
  • As a result of these meetings, we became part of Farm Fresh RI’s Market Mobile Program which delivers local food to the studio!
  • After doing our homework we selected a supplement line that is keeping our bodies young, fresh, and (mostly) pain-free!  Ask for a shot of OPC-3 (aka the “purple miracle”) at the bar!
  • Kettlebella joined the party!  Check out her class on Wednesday nights!
  • The First Laidy showed us that women can be beautiful and strong while with child!  It was humbling and inspiring to watch, as she carried her body with such grace and even taught class at 38 weeks!
Welcome to the World!  Now let's get Naked!

Welcome to the World! Now let’s get Naked!

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Wait, so you’re responsible for me? I think I just pooped myself!

Record for Crawling Under Lowest Hurdle!

Current record holder for lowest under crawl!

Baby Badass!

Baby Badass!

That's Her!  4 Months Later!

That’s Her! 4 Months Later!

#babygrip

#babygrip

  • Bold r Dash on the Beach was a bunch of fun as always!
  • 2014 Winter Tough Mudder Training was EPIC!  The first half of our 18 week program was in snow!  These badasses took it all in (short, fast) stride.

Osos Sand Dunes

 

  • The award for most FFabulous day of the year goes to Los Neuty Osos at Tough Mudder New England on 6/1!  We had an “event high” 38 highly trained badasses hold strong and finish together for the greatest accomplishment of our brief, yet storied history.  This brought our Orange headband total to 84.  We will see triple digits next month at Tough Mudder Great Northeast!  Notable statistics for this event:
    • Orange Headbands – 24
    • Other Colored Headbands – 14
    • Ladies – 19
    • Gentlemen – 19
    • Virgins – 24
    • Veterans – 14
    • Married couples – 4
    • Engaged couples – 1
    • Couples who got engaged immediately after finishing – 1
    • Relatives of mine – 2
    • Ages 20-60
    • Average age – pretty old
    • Pounds lost by the biggest loser – 110!
    • Complaints – 0!
    • Regrets – 0!
    • Lifetime memories – unknown.

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  • We added some delicious recipes
  • We added lots of sweet new features!

Outside too!

Side Yard!

Side Yard!

Back Yard!

Back Yard!

  • We started posted some challenges for y’all to do on your own!  More to follow (we promise)…
  • The Laid-back Forest is coming folks!  Prepare to be amazed by this unique destination!  Picture Mulligan’s Island meets Tough Mudder/American Ninja Warrior!
Load Testing the Traverse!

Load Testing the Traverse!

Once again, if you are reading this, THANK YOU!  I know you’ve heard it before, but we wouldn’t be able to pull this off without you!  We have never worked harder than we have in the last two years; but you all make it worthwhile!  Much love to you: the badass, loving, generous, positive, and overall high-quality people we call our clients!  We look forward to writing the next chapter with you all!

Moving Around the Block

Once again, my favorite yearly mini-vacation was full of movement and exploration!  Block Island is the perfect place for Active Relaxation!  In fact,! I hope to organize some retreats there next summer!  It’s only 10 miles into the Atlantic yet you feel detached from the real world and can explore your wild side!  Here’s a recap of this trip’s activities:

  • The 1st Annual Blueberry 5k!  This was an impromptu family event led by yours truly after reading about the “high bush blueberries” being in season in July.  The trail was about 1/2 mile long and was about 1 mile away from our house.  I loaded up my camelbak with a couple empty containers and we ran out to the trail with visions of blueberries as far as our eyes could see…and we got just that!  Except, they were probably a week or two from being ripe.  Unfortunately we saw more mating beetles than ripe blueberries.  However, we were grateful for the ones we picked and we did harvest a decent amount of blackberries.  Overall it was a success!  Next year we’ll aim for later in the season…

 

Solid Crew!

Solid Crew!

 

  • One lap around the Block, any way, for time (kinda)!  The following day I set out for the big one of the trip.  Every year I look for new areas to explore, but this year I figured I’d try to go all the way around the island.  Plus, I wanted to go for my annual mountain bike ride so I eased my soft undercarriage onto that awful seat and set out from the house on High St.  I took the scenic route via Snake Hole and Block Rock Roads to the Coast Guard House.

After a short run to the beach, and looking both ways, I swam across the channel.  This took 2 minutes but for some reason I lost my cool for a second out there.  I’m blaming it on the fact that it was my first open water swim of 2014.  For some reason I thought I was being pulled by the current, but I ended up right where I hoped.  Oh well, I made it.  In case you didn’t know, open water swimming is definitely mental! After hitting land on the other side I attempted to run the beach but it was way too rocky.  Although I am confident in my “fast feet” technique, I didn’t feel it was worth turning an ankle this early in the adventure, with about 7 miles of beach running to go.  So I walked and took in the scene where I’d never been before, and ran when the beach allowed.  At times, I tried not to touch any sand by balancing on driftwood and jumping from rock to rock: The plan was to swim across Sachem Pond near the end of the Western beaches but I’m pretty sure it was fenced off and there were so many seagulls around the area that I just kept running until I passed the North light.  I came across a make-shift nautical monument and decided to climb: After reaching the top end of the Island I hit pavement for a little while before getting on the Clay Head trail.  On my way to the trail was a decent hill that always seems to take people off their bicycles.  Since I’m no stranger to hills, I ate it up!  Running on sure footing up a steady hill was so easy that I passed a guy on his bike.  “This is a good incline, eh?” he observed.  “Yeah, pretty good.” I didn’t want to make him feel bad and didn’t have the time nor desire to give him directions to Neuty. The Clay Head trail took me to Pots & Kettles beach.  From there I headed South to the Pavilion, about 2 miles of sandy beach running, to my checkpoint at the Town Beach Pavilion.  The 16 mile journey took me 2:25. Round the Block After meeting up with my family and taking Luke into the Atlantic, I got kinda bored and decided to make this a full lap of the Island.  So, after about an hour break, I ran down the rest of the beach before hopping back onto pavement and took it back to the house (about 1.25 miles). Gear for this adventure: vivobarefoot ultra pures (best summer shoes ever!), camelback, mountain bike, goggles, GoPro.  I wore the vivos on the bike, on the really rocky beach sections, and the pavement.  They were perfect for this journey!

  •  Grilling!  We did lots of this activity out there!  Here is the highlight of the meals we prepared:

Swordfish, Tuna, Kale with Onions & Garlic

Swordfish, Tuna, Kale with Onions & Garlic

  • Last day for a swim!  I felt the need to redeem myself from the ugly channel swim and get out there again.  As I did last year, I swam from the breakwater to the Town Beach Pavilion (about 2/3 mi.).  After landing on the beach I ran down to Mansion Beach to meet up with my family (about 1.3mi).  The water was perfect and the swim was redeeming!  The run felt great on my tight ankles and feet from the previous day’s journey.  A great way to cap off a few solid days of activity!

I already miss RI’s own paradise!  Two days later and the only memento is the soreness in my shoulders and tender sits bones from those first swims and rides of the year.  We’ll see you again next year!

Laid-back Birthdays!

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Credit Lisa Frechette Photography

We have been having a blast celebrating birthdays with kids of all ages!  Typically these parties are 2 hours of intense play!  Here are the details to consider for your kid’s (or your own) birthday party:

  • Parties are private by appointment.  You will have the entire studio to yourselves!
  • Rate is $100/hr with 1.5 hour minimum.
  • Included in the rate above are tables, chairs, and water.
  • We can provide food from local vendors for an additional cost.
  • We can provide invitations with all pertinent details for an additional cost.
  • Things to bring: proper attire for intense play inside and outside at our side yard obstacle course, any medication your child may need (inhalers, epi pens, etc.).
  • All parents/guardians are required to sign a waiver for their child.
  • All participants receive a free group exercise class!  Check out our schedule!

These parties are also great for field trips, scout groups, sports teams, etc!  Contact Ryan for more info!

 

bday2014-089

Credit Lisa Frechette Photography

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Credit Lisa Frechette Photography

Announcing the LbF COWs!

We’ve tried to bring you fun moves with our Movements of the Month (MOM).  Although they haven’t been published on here much, we’ve been practicing them diligently at the studio.  Now we bring you our Challenge of the Week (COW)!  These challenges will be done by our personal training clients at the studio, but can also be done at home or outside!

Here’s our inaugural COW:

Do 5 rounds as fast as you can while maintaining good form!

  • Waist/Chest carry: rock/log/person @ 50-70% bodyweight x 50′
  • Double KB push press @ 25-50% bodyweight x 5 reps  (substitute move – Pushups x 10)
  • Vert/depth jump x 10 reps
  • Rope climb: 10-20′ x 2 reps  (substitute move – Pullups x 10 or knee-ups x 20)

Here are some videos to help you out:

TM New England – Our Most EPIC Adventure!

Where do I start?  Three weeks later and although the Tough Mudder High is mostly gone, these memories will last a lifetime!  When we talk mud runs and obstacle races, we think about the physical challenge.  However, the highlights of this weekend were related to mental toughness and camaraderie!  After an 18 week training program, 9 of which were held in snow, the Infamous Neuty Osos, 38 (yes three-eight) strong, absolutely stole the show at Mount Snow!  Here’s a 2 minute recap of the training:

With a group this size, we needed to do a significant amount of strategic planning.  Thanks to Super Dave for helping me visualize our domination before we even took the course, especially at the Pyramid Scheme.  We also needed to have roles in order to get so many people through the obstacles quickly.  Thanks to our “base men” for powering us over the walls/hurdles and insulating us at Electroshock, thanks to the “flyers” for keeping us safe on the backside of the walls/hurdles, and thanks to the ladies for trusting us and being fabulous!

Here’s how the event went down from my perspective:

It was a perfect day on the mountain!  Temps were in the 60’s with partly cloudy skies.  After taking the oath, our sea of green shirts ran out of the gate.  The first obstacle was Kiss of Mud.  The barbed wire was low and ran uphill which made for a challenge.  Most of us push-pull crawled this but I stuck with the shoulder crawl technique.

We climbed some hills before taking over Glory Blades.

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And climbed some more before heading down to Funky Monkey.

Muddersection was anti-climactic but Arctic Enema was cold and shocking as always!

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For me, the 2nd greatest moment came at Walk the Plank.  After 3-4 non-jumps, our most FFabulous Oso, Kristen, made the leap!  She overcame a serious fear in front of the huge crowd.  It was one of the defining moments…

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Kristen wtplank

After Walk the Plank was our Tough Mudder” since we climbed for the next 2.5 miles.  We helped many a mudder at Devil’s Beard.  Another defining moment came at Balls to the Wall where two of our Osos overcame their fear of heights to clear the top of the wall and descend safely!  Pressing on, we looked like professionals at the Berlin Walls!  Our strategy of having roles and focusing on safety and efficiency really paid off here as our 38 breezed over them!  The climb continued and peaked at Lumberjacked where again, we breezed right through with the help of the 10-finger hoist technique.

We all knew that once we made it to mile 7 we would be OK.  On our descent we hit Pole Dancer before Pyramid Scheme at the base of the mountain.  This was another area where strategy paid off.  We had 4 basemen, 2 rows of flyers, and a top row of pulleruppers.  It formed and disassembled like a charm:

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After the Pyramid we had one final climb (there’s always one more hill!).  After we peaked we did the Warrior Carry before hitting the Legionnaire’s Loop.  Fire in Your Hole was a blast!

The group reunited there and moved on to the pinnacle of the event, staying together at Electroshock Therapy!  We practiced this a couple times in our Training.  From what I heard afterwards, I think I was the only one who believed we could pull this off!  Even “Start-line Sean” was surprised!  This represents what being part of a team is all about!  Against all odds, all 38 of Los Neuty Osos held together as 1!

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I’m not sure if we will ever replicate this experience!  Every group is special, but this one was F*cking Fabulous!  I am so proud to be part of this team!  When I think about how I get to be their leader, I just shake my head and smile!  It is an honor and privilege to train, hang, and mud with an incredible group of individuals!  See you at the next one!

Tough Mudder Summer – 3rd Edition!

It’s back!  Although all of our classes are awesome, nothing beats a hot summer night at Neuty!

JOIN LOS NEUTY OSOS!

12 Weeks of Hills and Skills Get You Ready for Probably the Toughest Event on the Planet!

Tough Mudder Great Northeast!

THURSDAYS 6:30PM RAIN OR SHINE!

Neutaconkanut Hill aka Neuty aka The Gem of Silver Lake!

6/5/14 – 8/21/14

$199 (includes sick racing shirt!)

Special Rates for Current Osos: $149

REFER A FRIEND FOR A 10% DISCOUNT!

What does it look/feel like to run the hills/trails at Neuty?  See below:

Trotting down from the Summit:

Up and Over the Natural Marine Hurdle:

If you do this training, you will be in the best shape of your life!

TM NE 2013 Finish

Los Neuty Osos Celebrating the 2013 Conquest!

Don’t think you can handle this?  Explain why to this guy!

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