WOD:10 Rounds
10 KB Swings 150 M run 10 Med Ball Cleans 10 Burpees Athletes: Jay 36:31 Kyle 36:46;
Sunday, September 22, 2013
Saturday 09-21-2013
Thursday 09-19-2013
Cash In: 75 kettlebell swings 60/40
WOD:21-15-9 front squats 135/105 burpees
Cash Out: 1000M erg
Athletes: nichols 11:54 115#; Tricia 14:00 RX ; Karla 16:55 @55 ; Rolando 11:32 RX; Diane carrol 14:41 RX; Mike H 7:01 RX; Christina 11:41 65#; Tara complete w/65; Kayla L complete @65#; brynna, Time: 11:23 rx; nicole moore, Time: 12:48 @65#; Amanda M, Time: 9:55 @45;
Wednesday 09-18-2013
WOD: 30 rounds for time
5 wallballs 5 HSPU 1 clean and Jerk Athletes: nichols, Time: 37:40;135#clean&jerl; modboxhspu; Rose Crews, Time: 40:10 65#,mod hspu; colleen dlugaszewski, Time: 41:40 65#/Mod hspu; Diane C , Time: 44:00 @ 95#; Tim J, Time: 34:17; christina curtaccio, Time: 41.20@65#; Rolando, Time: 36:02 2 135 RX; Matt, Time: 35:07; Karla, Time: 54:29 @55; Mike P, Time: 41:36, 95#; Gina, Time: 58:00@35; Heyleen, Time: 55:34@35; Maya, Time: 36:50; Kyle, Time: 45:10 @ 85#; Dan K, Time: 39:39; John O., Time: 49:30 @ 155lbs; Gina D., Time: 48:00@40lbs + reg pu's; Albert, Time: 46:05@115lbs hspu; Amber P, Time: 34:17 rx; Janine K, Time: 40:59@65; Alycia D., Time: 39:53 @ 65 lbs.; John P. @95 mod hspu, Time: 31:56; Jay, Time: 33:52; Nicole LeVeille, Time: 36:08; AmberVanEvera, Time: 33:50@75lbs.; Janine Gantz, Time: 37:50 @ 105lbs ; crystal, Time: 43:13; kelly, Time: 45:00#; Margaret M., Time: 43:42; Diane D, Time: 40:03 @ 95 lbs.; Alicia, Time: 21:52; Dave , Time: 31:48;
Tuesday 09-17-2013
Cash In: 50 Sumo push ups
WOD: GRACE 30 Clean & Jerk (135/105)
Cash Out: 1000m ERG
Athletes: Diane C, Time: 5:31 @ 95#; Rose Crews, Time: 6:19, Reps: 65#; nichols, Time: 9:50, Reps: RX; Hailey, Time: 6:31, Reps: 55#; mike h, Time: 3:51, Reps: rx; james h, Time: 5:05, Reps: rx; Mike P, Time: 16:37, 125#; Lisa, Time: 6:05 75 lbs; Heyleen, Time: 23:11 ,35; Gina, Time: 18:25@35; Kyle, Time: 9:18 @ 75#; David L., Time: 8:07 @ 95; amber p, Time: 7:45 @95#; Rolando, Time: 6:52 RX; Tricia , Time: 11:26 105/95 for 6 reps; George A., Time: 4:36 Rx; Kayla W., Time: 5:01; Lauren D, Time: 11:23 @95lbs-17 @65 13; Amber VanEvera, Time: 4:50@65lbs; Dave Y, Time: 6:01@115lbs; Diane Di, Time: 14:01 15@85 15@105; Elysia, Time: 3:37 @65; Michael, Time: 16:02; Sean, Time: 5:05; Giovanni, Time: 7:35;
Monday 09-16-2013
WOD:Fran 12-15-9 Thrusters (95/65) Pull-ups Athletes: Rose Crews, Time: 8:14; Hailey, Time: 9:34; Joe YB, Time: 6:48; Matt M, Time: 13:58; Heyleen, Time: 17:13; Gina, Time: 20:00; Mike P, Time: 18:06; susank, Time: 14:55; DAVID L., Time: 7:58 @ 65; Karla , Time: 10:46 @ 45; Amanda M, Time: 9:47@35; Tara, Time: 6:41 RX w/grn band; Maya, Time: 10:33; Diane Di, Time: 8:21 RX; erica, Time: 1300; Amber P, Time: 5:40rx; Keith G., Time: 4:33; AMRAP Hour 12 AMRAP 10 KB Swings 10 Wall Balls Run Out Front Door in Back Door Janine K, Reps: 5 reps; John W, Reps: 8rds; Jay, Reps: 7rds; Tamzan, Reps: 7 rounds; Alycia D., Reps: 6 rds + 6; crystal, Reps: 7rds+10; Youngie Y, Reps: 8 RDS;
Saturday 09-14-2013
WOD: 4 rds 10 Dead Lifts Body weight 25 Box Jumps Athletes: Kyle, Time: 13:58 Rx; kelly, Time: 14:52rx; Jay, Time: 11:21@170; Nicole Moore, Time: 17:29; Mike P, Time: 18:18, 185#; Margaret M, Time: 16:36; George A., Time: 10:05 @ 205;
Friday 09-13-2013
WOD: 3 Rds Row 2 Minutes for Calories Max Rep Burpees 1 Minute Score + Total Reps and Calorie Combined. Athletes: Diane C, Reps: 112; Natalie, Reps: 114; james, Reps: 144; mike h, Reps: 139; gary, Reps: 120; Lisa, Reps: 112; Rolando, Reps: 133; Karla, Reps: 90; Heyleen, Reps: 74; Jazz, Reps: 97; Gina, Reps: 85; Mike P, Reps: 128; Susan, Reps: 83; Amanda M, Reps: 105; Albert, Reps: 137; Gina D., Reps: 98; Diane D., Reps: 108; Tara , Reps: 110; Michael C, Reps: 168; gretchen P., Reps: 96; Janine K., Reps: 86; ethan m, Reps: 151; Youngie , Reps: 109; brynna, Reps: 134;
Wednesday 09-11-2013
Hero WOD "The Don" (Scale as needed - trust me.)
For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders
Athletes: Natalie; Mike H; Hailey; Colleen; Brian; Nik; Diane C; Gary; Wayne; Terry; Jentry; Rose Collar; Rose crews; TARA;
Tuesday 09-10-2013
Cash In -25 knees to elbow
WOD 21-15-9 OHS 115/85 (alt - air squat) Burpees
Cash Out - 50 light kb swings Athletes: Rose Crews, Time: 12:13 (55#) Hailey, Time: 13:33, Reps: (35#); Natalie , Time: 13:58, Reps: 75#; nichols, Time: 14:03, Reps: 95#; Jesse & Simon Crew, Time: 13:51, Reps: (65#); colleen, Time: 13:01, Reps: 35#; mike h, Time: 7:52 , Reps: #115; gary allan, Time: 12:23 , Reps: @95; Aiden W, Time: 8:21; Nicole Moore, Time: 9:10; Kyle, Time: 10:01 @ 45#; Michael, Time: 11:40; web, Time: 17:10;
Saturday, September 14, 2013
Monday 09-09-2013
Cash in: 50 45# push press
WOD: 21-15-9 Hang squat cleans 135/105 HSPU
Cash Out: 50 med ball cleans
Athletes: Rose Crews, Time: 9:45 (65#); Hailey, Time: 14:31; nichols, Time: 17:55(95#); Diane C, Time: 21:03 @ 95# HSPU Rx; Joe YB, Time: 18:54 @ 135#; Natalie, Time: 21:02 @ 95#; Rose Collar, Time: 18:04 @ 85#; mike h, Time: 14:23 rx; gary allan, Time: 15:45 @105; Nick Landis, Time: 26:15 @ 100#; Lisa, Time: 10:25 @65lbs; Matt, Time: 17:28; Rolando, Time: 20:58 RX; Karla, Time: 24:37 @ 45; Maya, Time: 12:16 @ 45; susan k, Time: complete; Cindi, Time: complete; Gina, Time: complete; Heyleen, Time: 17:30; Margaret M, Time: 12:13; Dan K, Time: 11:54RX; Albert D, Time: 14:56@115 HSPUrx; Gina D., Time: 14:19 @35lbs + reg PU's; Amber P., Time: 15:16 @ 85# HSPUrx;
Saturday 09-07-2013
Cash in - 50 Burpees on plate
WOD: "Annie" 50,40,30,20,10, Double unders Situps Cash out - 1000 meter erg Athletes: Simon Crew, Time: 8:16; MARGARET M, Time: 10:59; KELLY RAGGS, Time: 11:00; Nicole Moore, Time: 11:59; ken k, Time: 6;37; Jay, Time: 8:03; Tara , Time: 10:34;
Friday 09-06-2013
WOD: 20 min AMRAP 95/65 5 thrusters 7 hang clean 10 SDLHP Athletes: Diane C, Reps: 8 rds + 2 reps RX; Hailey, Reps: 6 rds + 7 reps; Rose Crews, Reps: 8 rds @55#; Joe YB, Reps: 9rds + 13 reps; james, Reps: 6rds+10 reps@115; mike h, Reps: 7 rds +5 #115; christina curtaccio, Reps: 6+5t @55#; Karla, Reps: 5 rds + 5 reps @ 45; Rolando, Reps: 7 rds + 5 reps@ 95; Heyleen, Reps: 6rds + 5 reps@35; Gina, Reps: 6 rds @ 35; nicole fox, Reps: 9 rds@45; Susan , Reps: 7 rds + 8 reps; Cindy , Reps: 7 rds + 7 reps; Mike P, Reps: 5 + 11 Rx; Kyle, Reps: 6 rds + 14 reps; Jazz, Reps: 7; Lisa, Reps: 7+13 rx; Adam, Reps: 8 Full + 5 reps RX; Diane Di, Reps: 8 rds.RX; Albert , Reps: 8rds light; Gina D. , Reps: 7+12 @25; tara, Reps: 6 @ rx; KAyla Stockman, Reps: 8 rds + 5reps; michele k (rx), Reps: 11 rds+8 reps; ken k, Reps: 7rds+12 reps; Janine K. , Reps: 6 rds @45; Michael C, Reps: 8rds + 18 ; Youngie y, Reps: 8+2; Nicole LeV., Reps: 11rds; john geri, Reps: 20mins completed; Shanta, Reps: 7 rds @65; Amber VanEvera, Reps: 12rds7reps@35lbs; ethan m, Reps: 7 + 17; Alycia D., Reps: 6 rds + 5 @ 55 lbs.; brynna, Reps: 10 + 12 rx; Janine G, Reps: 11rds+2reps RX :D :D ; Sade, Reps: 8+10; Adrienne, Reps: 10 rds +12 RX; George A., Reps: 9 + 5 rx; D, Reps: 5rds;
Thursday 09-05-2013
1000 Meter Row 800 Meter 50 Burpees Long Slow Effort "Active Recovery" Do not Record Time - only Name and RX Athletes: Amy P; Rolando; Karla; ken; michele; gina; albert; dan; Heyleen; Gina; Adrienne; Tricia; Laura; Janine K.; Alycia D.; john geri; Diane C; Natalie; Colleen; Bryan; Hailey; Christina C; Mike H;
Wednesday 09-04-2013
WOD: "Barbera" 5 rounds 20 pullups 30 pushups 40 situps 50 squats Athletes: Joe YB, Time: 44:53; nichols, Time: 46:06; 2 sets PU,skinned hand; Rose Collar, Time: 41:55; Sean White, Time: 46:07; Rolando, Time: 44:00 RX; Jazz, Time: 38:49-4 rounds; Phil, Time: 44:13; Mike P, Time: 66:53; Maya, Time: 54:00; Amber P, Time: 33:57; David L., Time: 39:01; Andrew L, Time: 39:01; Gina, Time: 50:51; Karla, Time: 50:51; Heyleen, Time: 51:43; Tara, Time: 28:10; Jay, Time: 42:44; greg h, Time: 31:45; Ken , Time: 28:32; Keith G., Time: 25:02; Alycia D., Time: 37:48; Kelly K, Time: 36:42; Kate L, Time: 48:51; Janine K., Time: 49:59; crystal, Time: 39:48; Adam, Time: 41:00 ; Amber VanEvera, Time: 31:20; Becky S., Time: 45:00; Janine G, Time: 42:40; Diane Di, Time: 48 RX; Tony.M, Time: 41:00; Youngie Y, Time: 34:42; Nicole LeV., Time: 39:08; George A., Time: 37:12; Karen Y., Time: 42:40; Alicia Y, Time: 43:20; Kirsten F, Time: 42:59; Adrienne, Time: 37.24; Steve W., Time: 49:30; Ian Guido, Time: 39:00; kevin<3, Time: 22:34; web, Time: 28:00 3rnds; brynna, Time: long time. rx; D, Time: 60:00; matt fr, Time: 42:30;
Tuesday 09-03-2013
WOD: For time: 150 burpees over the bar Athletes: Diane C, Time: 18:07; Joe YB, Time: 18:00; Hailey, Time: 23:35; Rose crews, Time: 23:05; Colleen, Time: 24:00; Lisa, Time: 21:04; Natalie, Time: 16:48; james, Time: 16:23; christina curtaccio, Time: 33.00; Maya, Time: 39:15; Mike P, Time: 29:46; rolando, Time: 19:35 / did 75 w/ 20 bls vest; Karla, Time: 31:07; Amber, Time: 14:27; Dan K, Time: 14:21; ken k, Time: 14;25; michele k, Time: 14;45; Gina, Time: 33.35; Heyleen, Time: 33:54; Laura, Time: .; Becky S., Time: 14:21; Adam S., Time: 13:54; Brittany, Time: 26:17; Tamzan, Time: 14:30; Kelly K , Time: 15:05; Amber VanEvera, Time: 11:28; carrie e, Time: 14:38 150 burpees; John P., Time: 12:25; Alycia D., Time: 19:00; Nicole LeV., Time: 13:52; Nikki Lincoln, Time: 13:40; gretchen k, Time: 8:51; Shanta, Time: 16:40; Janine K., Time: 29:00; ethan m, Time: 16:45; Amanda M, Time: 16:15; matt f, Time: 14:30; kirsten, Time: 22:17; sade, Time: 13:40; D, Time: 26:01; Jordan, Time: 19:20; margaret, Time: 21:55; kevin <3, Time: 11:07; Ian Guido, Time: 16:32; Tony.M, Time: 20:45; crystal, Time: 19:16; Kayla Stockman, Time: 16:42; brynna, Time: 14:37; Kyle, Time: 18:32; Nicole Moore, Time: 23:04; web, Time: 23:13; Giovanni, Time: 27:35;
Tuesday, September 3, 2013
Saturday 08-31-2013
WOD: 2K Row Water Park Run 50 Burpees Athletes: Lisa B, Time: 34:36; Nicole Moore, Time: 35:07; Margret Murphy, Time: 35:24; Kelly Rags, Time: 35:40; Nic , Time: Complete; Jeff P, Time: Complete; Brian R , Time: Complete; Nik, Time: 33:47; Jay, Time: 30:31;
Friday 08-30-2013
WOD: 5 rounds for time 25 sumo deadlift high pull (SDLHP) 95/65 6 alternating pistols (3/leg) Athletes: Diane C, Time: 16:43 Rx; Rose Crews, Time: 15:41 pistol assist; Tim J, Time: 14:24; Natalie, Time: 16:03; Simon Crew, Time: 11:36; christina curtaccio, Time: 18.01 @55#; mike h, Time: 13:35 rx; james, Time: 16:24; Steven H, Time: 16:43; Sean White, Time: 17:06; Mike P, Time: 25:37 Rx; Lisa, Time: 14:34 rx; nicole fox, Time: 16:01; Matt M, Time: 18:38 @95#; Rolando, Time: 15:38 RX; Heyleen, Time: 18:52; Gina, Time: 20; Karla, Time: 20:37 RX; Amy P., Time: 19:19 65lbs.; Kelly K 55, Time: 19:59; Amber P, Time: 11:41 rx; Keith G Rx, Time: 11:18; Albert, Time: 15:55rx; Denny @ 3/65 2/75, Time: 20:58; George A., Time: 13:30; Alycia D., Time: 19:27 @ 45 lbs.; Michael C, Time: 16:08; Nicole Lev., Time: 11:12 Rx; D, Time: 18:36;
Thursday 08-29-2013
Cash In - 75 wallballs
WOD: 21-15-9 front squat 135/115 HSPU
Cash Out - 1000m ERG (row) Athletes: Rose Crews, Time: 12:13 (85/75#); nichols, Time: 10:55 (135for21then95#); Hailey, Time: 12:48 (75#); Natalie, Time: 16:22 @ 95#; Nik , Time: 9:40 135#; Diane C, Time: complete at 115/95; Simon Crew, Time: 6:57 @ 65lb.; mike h, Time: 10:30; christina curtaacio, Time: 7.03@50; Jesse Crew, Time: 8:36 @ 65lbs.; Sarah, Time: 9:48 @65; Matt, Time: 12:03 (135#); Mike P, Time: 15:21 @ 115#; David L., Time: 13:27 115 (12)/95; Logan P, Time: 14:20; Rolando, Time: 15:01;rx,Karla, Time: 15:05; Lisa, Time: 9:25 @75lbs; Dan Krueger, Time: 8:28RX; Albert , Time: 12:53rx; Gina D., Time: 11:55 @25lbs reg pu's; Amber P, Time: 13:10 @ 95#; Tara, Time: bar/complete; Diane Di, Time: 12:55 21@ 85-15,9@105; michele k, Time: 22:27 rx; Laura, Time: .; Brittany, Time: 8:49; Alycia D., Time: 10:52 @ 75 lbs.; gretchen P., Time: 9:29 @65/45; Janine K., Time: 11:01 @45; Becky S., Time: 8:26 @65lbs; Adam S., Time: 10:26 @ 135lbs; Tony.M, Time: 10:43@135; Kelly K bar, Time: 945; Kayla L, Time: 10:22 @45lbs; Shanta, Time: 9:36 @75lbs; Maya, Time: 9:21; carrie e, Time: 8:55, 65lb ; Ed E, Time: 6:40, 95#; ethan m, Time: 12:40 modded; rasul, Time: 20:00; Phil, Time: 13:01; Rose Collar, Time: 10:40 @ 90 lbs; Steve W., Time: 11:33 (115#, back squat); Amber VanEvera, Time: 8:54@35lbs; Nicole LeV., Time: 10:01@115lbs; Clifton F., Time: 13:28; Karen Y, Time: 9:25; brynna, Time: 14:03; Sean, Time: 10:40; JoAnna, Time: 11:24; ashley, Time: 14 @45;
Wednesday 08-28-2013
WOD:"WG" 20 min AMRAP 12 Thrusters 65# 10 Pullups Athletes: nichols, Reps: 7.5; Rose Collar, Reps: 6 + 10 rx; rolando, Reps: 7+16; Karla, Reps: 4+10; christina curtaccio, Reps: 9@45#; nicole fox, Reps: 10@45#; Mike P, Reps: 6 + 2; Jazz, Reps: 6; Amber P, Reps: 11 rds +10 reps @ 45#; John O., Reps: Started 13 Rds...Incomplete; Dan K, Reps: 11rds +9; Gina, Reps: complete; Heyleen, Reps: complete; Albert, Reps: 8rds+17rx; Gina D., Reps: 8+6@15lbs; Denny, Reps: 6 + 14; Laura, Reps: 6+12; Brittany , Reps: 4 rds; Becky S., Reps: 7+19 rx; Adam S., Reps: 8+12 rx; Ed E, Reps: 8 + 13; Janine K, Reps: 4 + 26; Alycia D., Reps: 6 rds. + 10 @ 55 lbs.; Maya, Reps: reps 5; Tony.M, Reps: 10rds+10; D, Reps: 9rds; George A., Reps: 9+12; Kayla Lesher, Reps: 7+9 @45lbs; Lauren, Reps: 6+19@ 65; Lisa, Reps: 8 rds rx; Nicole LeV., Reps: 9rds.7reps; Amber VanEvera, Reps: complete; Janine G, Reps: complete; Justin, Reps: 6+16; ken k, Reps: 10 rounds; tafett, Reps: completed; Kevin Spaghetti, Reps: 13+10 @65; Andrew L, Reps: 8 +11; Aiden W, Reps: 8rds 10reps; Michael, Reps: 6rds 10reps; web, Reps: 6.5; Nicole Moore, Reps: 5@45#; Kyle, Reps: 5rds 11reps; ashley, Reps: 5 reps 45; JoAnna, Reps: 6; sean, Reps: 12; brynna, Reps: complete;
Tuesday 08-27-2013
"MGM" ROW 500M ERG 21 Burpees Run 450 M Athletes: Amber, Time: 18:42; Dan K, Time: 18:49; Adrienne , Time: 18:33; Jenna, Time: 31:42; Albert, Time: 19:11; Mike H, Time: 22:05; Christina, Time: 24:18; michele k, Time: 21:30; joshua k, Time: 24:15; Laura, Time: 26:03; Kate L, Time: 21:27; Tamzan, Time: 20:13; Alycia D., Time: 23:39; Janine K, Time: 30:26; John P, Time: 20:06; Becky S., Time: 22:58; Adam S., Time: 21:00; ethan m, Time: 21:05; sharon n, Time: 22;40; matt f, Time: 18:05; Brittany, Time: 30:15; Nicole LeV., Time: 21:53; ken k, Time: 18;36; Keith G, Time: 14:37; Steve W., Time: 23:30; Amber VanEvera, Time: 20:51; Katie L, Time: 20:50; Amanda M, Time: 22:27; Diane Di, Time: 22:37; kevin g, Time: 16:14; Margaret Murphy, Time: 25:48; Nikki Lincoln, Time: 18:00; Sade, Time: 20:07; Aiden W, Time: 18:20; Michael, Time: 22:36; Kyle, Time: 22:21; Frank S., Time: 17:49; web, Time: 28:00; D, Time: 25:17;
Monday 08-26-2013
WOD: 3 rounds for time 30 wallballs 30 KB swings 30 pistols (15 each leg) Athletes: Joe YB, Time: 13:04; Hailey, Time: 17:31; colleen dlugaszewski, Time: 19:48; Nik , Time: 18:23; Brian Dlugaszewski, Time: 15:35; Diane C, Time: 22:57 Rx; nichols, Time: 17:42 subairsquats for pistols; Simon Crew, Time: 14:03; Rose Collar, Time: 15:57; Jesse Crew, Time: 18:53; mike h, Time: 19.06; Matt M, Time: 25:14; Jazz, Time: 24:53; rolando KB@60, Time: 21:12; Mike P, Time: 22; Karla, Time: 30:28; Logan P, Time: 10:45; mason p, Time: 12:23; Dan K, Time: 19:00; Mya K, Time: 9:41; Amber P, Time: 19:51; David L., Time: 19.57 60lb KB; Heyleen, Time: 35:30; Gina, Time: 37:35; Steven H, Time: 24:55; Adrienne, Time: 23:04 RX ; christina curtaccio, Time: 24.10; Denny, Time: 29:33; Albert, Time: 31:28rx; Gina D, Time: 31:28@25&rings; Tara, Time: 27:14; Tricia, Time: 21:50; John O., Time: 21:07; michele k, Time: 31:49 need help on pistols; Jay, Time: 22:25 70lbs + rings; Sade, Time: 26:58; George A., Time: 22:28 RX; brynna, Time: 25:37; -, Time: -; -, Time: -;
Sunday 08-25-2013
WOD: 10 Minutes for load and time 1 Clean and Jerk 5 Pullups 10 Pushups 15 Squats Athletes: Michael C, Time: 10:00, Reps: 7rds + 5 @155; mike h, Time: 10:00 , Reps: 6 rds +1 #185; Kelly K, Time: 10, Reps: 5; Laura, Time: 10:00, Reps: 5+16; greg h, Time: 10:00, Reps: 7+1@135; Rose Collar, Time: 10:00, Reps: 6 + 2 @ 90 lbs;
Saturday 08-24-2013
For time:
Run 600 meters 10 Pullups 20 Pushups 30 Sit ups Run 400 Meters 15 Pullups 25 pushups 35 Situps Run 200 meters 20 Pullups 30 Push ups 40 Situps Athletes: Kelly Raggs, Time: 25:10; Margaret Murphy, Time: 25:49; lisa b, Time: 27:30; tafett, Time: completed; Tamzan, Time: 21:05 ; Kate L, Time: 22:44; greg h, Time: 15:55; Rose Collar, Time: 23:44; Youngie Y, Time: 19:56; Denny , Time: 31:11;
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