The Prepper Broadcasting Network - Prepper Fit & Health HOW TO GET IN SHAPE!

Episode Date: May 27, 2025

www.pbnfamily.com

You're listening here to pay the end. You'll have back the stability here. It is 50, no 60 degrees out in Richmond, Virginia. We're shooting for a high of 62 in May end of May, okay Can we stop with the aerosol? Atmospheric spraying can we calm down with the stop global warming dead in its tracks? I was listening to the city prepper. I started watching some

Different prepper YouTube videos. I started watching some different Prepper YouTube videos. I started watching the City Prepper. I watched a handful of his videos, like two videos and not really watch very many. But anyhow, and the whole video was about how hot it's going to be and how hot it is and how hot, hot, hot everything is and how it's going to affect the power grid. And I'm like, this is a good video. You know what I mean? Like we have had the coldest May, I think ever that since I've been here, we had the most snow on the ground ever since I've been in Virginia, I've been like

laughing with my parents about it because they just moved down here. And I've been like, this this is this is not what winter is Okay, it's never like this. So I Don't know what to tell you, but it's pretty crazy What is show comments on stage me oh Can we auto populate comments in the stream now, that's kind of cool So today's all about Prepper Fit and Health. Prepper Fit and Health is a huge part of preparedness for me. Luckily, it seems to somewhat have

caught on. I can't say that it's exactly where I want it to be within the community, but it's a hell of a lot better than it used to be. Uh, I used to get like all kinds of silly comments from people about. How stupid it was to worry about fitness because in that STF, it's called going to be guns and you know, whatever that kind of stuff, that kind of talk, uh, cause just, you don't realize how much we understand about health now 10 years later. You know, guys, I have zero confidence in this new mic setup. None. I'm trying not to do this number, but I've got the mic set up in such a way that I don't need to be like right on it. As much

as I love that. I love that aspect, but just how we got it set up. So we've been on the fitness thing before we were on the prepping thing. My wife really kind of kicked me into gear. I was kind of getting there. Then I met her and we kind of kicked it in high gear way back 20 plus years ago, you know probably the best move I ever made period in terms of like Health was working out and

I've taken many people Into the fitness phase of their life, you know what I mean? And I've watched some people have success and lots of people fail. Unfortunately, the Fire Wolf is in the chat with us. It's not an easy thing. It's one of the, you know, there's a lot of lessons at my teeth, at the back of my teeth right now. So I think we'll just have to go through them. Probably the most important thing that you have to understand is this is you should do what you want to do when you when fitness is concerned. Now if you don't know anything right

if you don't know what's up born to brat welcome good morning. The big problem is if you don't know anything, right? If you don't know, what's up, BornToBrat? Welcome, good morning. The big problem is if you don't know what to do. But it's not that big a problem because YouTube is tremendous, right? Our own Prepper Fit and Health, we have a whole Prepper Fit and Health series at pbnfamily.com that has stretches and workouts and kettlebell stuff and lots of stuff.

The Deck of Pain, lots of stuff. Workout routines. Because it's a big deal. I mean, it's a fundamental deal to my preparedness. Could be, I don't know, could be, it's definitely top three. I don't know, you know know I'm not a big fan of That whole kind of thing. I think day to day really changes how you feel about what's priority one two and three Right if it's pouring down rain outside and the rain barrels are all filled up or whatever the situation is for you

Then water doesn't feel like that much of a priority, you know what I mean? If it's August mid drought season might be a different story. That said, there's a lot out there in the YouTube world. You have to look at fitness as something that you want to do. something that you want to do. You know I get some some flack, not a lot, but I get some flack for doing a lot of virtual reality style fitness stuff. I mean I get it more from my own family than anybody else probably it's kind of funny but we have a different dynamic in our household and it's kind of a fun one. in our household and it's kind of a fun one. But that's all part of doing what it is I want to do every day with fitness. In other words, like if you think I want to get in shape man, like this is it. Like I've had it, I'm overweight, this, I'm that, the other thing. Oh here's another tidbit in terms of losing weight. For the most of my life, I was like 155.

When I hit like my mid twenties had kids, I jumped to 165. I started doing the five by five fitness program for a while when I was lifting weights. And in my head, I was gaining weight because I was getting more muscle. But like basically, I'd been around 170 to 175 for the last couple years. I don't really budge when I hit a weight very often. I stay there for a while.

But ration to ruin, the working out is continued, right? I never stopped working out hard through ration or ruin. But the less eating or not eating brought me back down to like 165. I think it was 167 last I checked. So that's just another battle in your own right about working out to lose weight because I work out a lot. Run, you know, kettlebells, weightlifting, boxing, lots of stuff, different stuff. And every week, you know, and none of that stuff really affected my weight much, you know

Born to braps that I cut out sugary drinks and pop the weight just falls off down 184 to 215 You know, you could be on to something too born to brap it maybe See, I don't weigh myself a lot. I'm not one of these fanatic way. I could care less You know what? I mean, I'm I'm little in my mind. I'm little so more weight is not a problem. Yeah like I wouldn't even be that Ben out of shape if I weighed 180 pounds so long as I didn't look terrible. You know what I mean? I didn't feel terrible. So I don't I'm not one of the fanatical way or, you know, but, uh, your fitness has to be exactly what it is you want to do every day.

I tell people on the prepper fit and health side to work out every day, but I tell them a workout might be you and your spouse take a walk Two laps around the neighborhood whatever situation is right or drive to the river drive to the park drive to the whatever Three lat whatever it is a walk in other words some days fitness is a walk a workout is a walk Some days a workout is a stretch like today I feel pretty rough because yesterday was Memorial Day and every Memorial Day I

do the Murph Challenge which is, I mean really to be honest with you, the Murph Challenge isn't really that tough but for the pull-ups. There's no other day in my life that I ever do 100 pull-ups in one workout. Just never do it, you know, maybe top most 40, you know, only three sets or four sets of 10, something like that. But that's up there for normally, you know what I mean? It's part of a like a greater back workout. So it's not something I do. When you do 100 pull-ups, you feel it. And then you feel it when you're doing 200 push-ups and you know all that kind of stuff and then going and running and all that. So I feel it today man. Like an overwhelm of

tired. Just tired. Stayed up too late. Been watching Mobland with Tom Hardy. That's been kind of fun, actually. Fun. I've been very Anglo lately. I don't know what that is. Like super Anglophile lately. I don't know if I'm rooting for England. I don't know what it is. But all kinds of stuff, cool stuff coming out of the UK in my world right now.

So first and foremost, the biggest thing that you have to understand about fitness is it has to be for you. It's not, I'm gonna go to the gym, here's where people always mess up, I'm gonna go to the gym with my friend after work and we're gonna do it three days a week. No you're not, because you're gonna get sore and you're gonna say oh I want to take it I think I'm gonna take tomorrow off just a little sore. You know what I mean? Or what I always see guys do What I what I see women do most often I'm not being I'm just telling it like I've seen it throughout the years

I've heard people in fitness want to lose weight want to go to the gym But moving years and years and years because they always talk to me about it because I always go. I have no special power in fitness but consistency. I have no dynamic lift that's impressive. I have no skills that are impressive in fitness and health. I have nothing impressive. Okay. The only thing I have that's impressive is consistency. And truth be told, that is all you need. Thanks, Jay Ferg. I got a new light. I got a new light that didn't turn me into, you know, I took the angelic lighting out. Let's go with that.

I took the angelic lighting away because we were losing on that. I hope I sound good though because I got the microphone on a different setting but nobody's complaining so it must be good. So with ladies, I often hear things get busy days get missed I got to do x y & z I got to do kids and the dinner I got to stop and pick you know what I'll go tomorrow I'll go to this seems to be like a you know that that kind of downfall is what I see women happen to women most often when they're new on a fitness journey. What I see most common with men is something almost to the opposite, right?

And it's a rapid fire attack on fitness. It's like an all hands on deck attack. Like I went to the gym like six days this week and I'm feeling it, man, but I'm going six days next week. You know what I mean and and before long they're going no days any week they burn themselves out I've seen so many guys do that you know and I you know I cheer them on because it's good you know what I mean like I like to see people go into the one thing I love is seeing like big, strong dudes. I know that

sounds hilarious, but I do. I like going to the gym and seeing big, strong guys. I'm like, look, fucking America. You know what I mean? It looks like power. It looks like we're capable here. You know what I mean? And that's always been my thing. I don't really shy away or get nervous around guys that are big and strong because it just I don't know. I feel like we're on the same team all the time Imagine that you know what I mean? I always look at it as like this is what makes up this country This is what makes them everyone everybody looking good strong So that's always been my thing

But that's the way I see people go sort of pitfall most often. You know what I mean? They go, the guys go too far too fast, burn themselves out. I don't even want to see the gym. I can't walk, I can't talk, I can't breathe, I got sick. You know, because they go in headlong, they don't change diet, they don't change, they don't supplement, they don't do anything like that. They just go like, you know, rev the engine to red line and then burn themselves out. And then, um, yeah, a lot of hangups that I've always seen women get into is, is sort of, it's, it's a responsibility overload or something like that. It's almost like, you know, I can't because, well,

I can't do it today because I can't do it because I can't do because you know what I mean? And there's always something it seems like When when a lady doesn't want to hit the gym They get real good at finding reasons why not to You know what? I mean, just being honest with my own personal experience all of that I Can understand every bit of that. Every every bit of it. I love making excuses to not go to the gym. Love it. And sometimes

I go crazy too. Like yesterday, went crazy. But that's where you're personalized. When I say personalized, I don't mean scientific, fitness, scientist, figures out just how much food you should eat and how much time you should spend and how much weight you should lift. I'm talking personalized fitness. What do you like to do? Now you have to know what you can do. But we have arrived at a moment where you can do anything. You can learn to do anything. You could do Tai Chi by the end of the week. I've never done it. I will do it.

I've just never done it. But one of your days can be Tai Chi. You wake up, you feel like crap. You wake up, you didn't sleep, whatever the situation is. It's Tai Chi day. It's stretch day. It's stretch day. It's walk day. The thing about fitness that people don't get that people don't appreciate is you

can turn everything off and that doesn't happen in life much anymore. But if you commit yourself to something like a Tai Chi, if you commit yourself to something like a Tai Chi if you commit yourself to something like a walk like a little like leave this home right leave this thing at home take a walk for 45 minutes you will you will feel the mental digestion begin to happen you You won't even believe it. To take a walk for 45 minutes is to create a, it's almost like a food, what do they call it? Food, not a food processor, garbage disposal starts to run in here.

Sometimes ideas pop up, sometimes worries, you know, burnout, that kind of stuff. It's because what fitness is really doing, what I think fitness does, like for my wife so much, obviously the fitness is important, but also I think it gives her a moment to end. You know, it's me too. It gives people a moment to silence everything, to put everything down, to put ourselves in a position where it's like, oh I don't know if I can do this next rep and everything else gets, the volume is turned down on everything, right? Everything else the volume is turned down on because that's what that's what it requires sometimes.

If you go on a long run and you're really suffering. You don't think about all the stuff. You get a brief respite from everything. You got a bill, you don't have the money for it, you got this, you don't have the time for it, you got problems with your spouse, you got your kids don't listen, whatever the situation, your boss is a retard whatever the situation is You reach a point where your heart's beating you can't breathe your legs hurt and None of that stuff exists anymore. You know what I mean? None of it exists. It's just you

You know what I mean, and hopefully I can make it Little things Don't bend over, squat. Oh, the fire wolf. Yeah, there's, like I said, it's a lot more that goes into working out than just like, I want to be fit. I want to be healthy. I want to look good at the beach This stuff in here Because you don't appreciate it No one can really fundamentally appreciate how distracted they are from life unless you're intentional about it But fitness can pull you out of that, you know That's why you feel so good after you feel so good after because you turn the worry machine off For 30 minutes, you know what? I mean you turn the worry machine off for 30 minutes. You know what

I mean? You turn the worry machine off for 45 minutes, whatever the situation is. So Prepper Fit and Health for me is the culmination of years and years and years of figuring all this out. Figuring out what kind of workouts I like to do. Understanding that fitness is not dieting. Fitness is not a means to an end. Fitness is a lifestyle choice that is going to make your life better and longer and longer and better for longer and You have to get your head into that you have to get your head into like I'm gonna work out for the next six Months to blank no You're gonna work out for the rest of your bloody life

Because that's what your body requires in once and your mind So once you come to that like once you come to that conclusion, then you can say, well, I better make this as fun as possible. This better be as fun as possible for me. Because if it's something I have to integrate into my life, I've got enough things in life that suck. This better be fun. So do that do that. You know, do that. One of the coolest things was during COVID when my wife and I started working out together at home. We were working out together occasionally taking a certain class. It was called power.

We were taking power together at the gym. And that was fun. That was a struggle. It was fun to work out together But again if you're smart about fitness then all of these things All of these things start to play together, you know what I mean? And you start to see Insane benefits that never existed in your mind before that are attributed to fitness right like oh eventually if you have kids, eventually, they get to an age where like, what can you teach them now? Here's a great example. Okay.

This is so and this I don't know, you know, like, this is a just a byproduct of fitness and self-defense, I guess, as lifestyle, right? My son's particularly my youngest, but my oldest used to do it too when he was, well, he just tried to take me down the other day actually when we were at his uncle's house. But anyway, you know, the punching with dad, punching on dad, that kind of thing is always a thing. And lately, my youngest has been getting into this little combination mindset, right? And he's throwing these combinations at my stomach and he started throwing knees and I started to teach him how to throw the knee the right way. And then he started wanting to jump in knee. And Friday, I was like, let me show you how to throw the real flying knee. Like, let me show you how to really throw the

thing because it's sweet. Like it's a whole, it's a torpedo. I mean, it's a human torpedo is what it is if you know how to do it, right? If you can gauge distance and you know how to do it if you guys want to learn how to do it I'll put it on the warrior in the garden section. I'll teach you how to do the flying knee. It's not really that hard Once you get the technique down But then we were out there we were having a good time throwing flying knees at the heavy bag And you know He was getting it and the whole thing is kneeing with the same foot that you jump with.

It's kind of hard to train your brain that way because you want to jump with your right knee and then land the knee with your left knee. That's what your brain wants to do, but it's just a follow through with the right knee. But anyway, this is one of those byproducts of like weaving all that into your life weaving that fitness and that health and you know being in good enough shape that I can go out there and say like Let me knee this heavy bag halfway around this tree Because when you throw a flying knee you feel you feel like you're really powerful Because your whole body weight is going into the tip of the knee that, right? You're running or you're moving forward, exploding forward.

I mean, yeah. If the timing is right in a situation like that and you can land something like that, it's devastating. So again, these sort of things show up, but they can only show up if you're in shape, if currently, right? And if you know what the hell you're doing. You're never going to know what the hell you're doing when you do new stuff. That's the biggest fear about fitness. The biggest fear about fitness and the biggest fear about gyms is, you go into a gym, there's a hundred machines

now. There's a hundred machines. There's kettlebell things. There's balls. Some balls are heavy and hard. Some balls are soft and heavy. There's so much shit in the gym now. It's ridiculous. Right. And most of the anxiety, I think, comes from looking at stuff and going like, I don't know

how to do that. Right. And I don't want to look like an idiot even though nobody's looking at you. I mean if you're a guy like me like having shaved, mustache, hair, unkempt, whatever, nobody's looking at you. If you're listening to me and you're gonna wear yoga pants and a sports bra then you better know your stuff because everybody's gonna be looking at you probably. Right? But the truth of the matter is most people are in there on their grind and they're probably not paying attention to you at all. But I know the feeling.

I definitely know the feeling of like, I'm here. I'm amongst all these people. There's judgment. It's nerve wracking. You know what I mean? And most people just you got to get over that phase of learning. You got to get over that phase of learning. You got to get over that phase of learning. This is what this machine is for.

This is what it does. This is how it affects me. I like it. I'm going to use it. But I know the deal. That's why I don't go to the gym every day. You know what I mean? I love to work out in isolation.

I love to work out alone. I love to work out in extreme heat Alone, I love that. I mean it's there's like a real I talked to my family about it I'm like there's a real high percentage that this will be how you find me It'll probably be in August Early September maybe something like that on a trail in a field maybe dead of heat exhaustion Heat stroke something along those lines because I love it. I don't know just what I love But like I said in it in it, so let's talk about in a given week Okay, and that's how we'll end this one. This is kind of a just a fitness and health rant. Go to

pbnfamily.com even if you're already a member and scroll through that prep or fit and health section. Check that section out. If you're more into into the self-defense aspects of it, then you should check out the Warrior in the Garden too because the warrior in the garden is a series that I started a couple years ago, maybe That I don't have highlighted as a series on the main page and I probably should it deserves to be a membership series and If you have a punching bag or something you can hit or even if you want a shadow box It's basically the basic breakdowns of striking. You know, basic breakdowns of

striking not from my perspective, but when I learned from a Muay Thai champion, I don't know, I don't have his credentials in front of me, but he knew his stuff. You know, we I went to MMA gym locally and learned how to strike from him, primarily. Primarily from one guy. And yeah, that's what you're getting. You know what I mean? So in a given week, right? In a given week, here are all the things that I might call upon.

And I want you to, if you take one thing away from today's show I want you to take this away from today's show do what you like to do when you like to do it Right. No ifs ands or buts Because the worst thing you can do is nothing and Because the worst thing you can do is nothing. And that's what will happen. If you try to force yourself to go to the gym, go to the gym, go to the gym, I got to go to the gym three days a week, five days a week,

whatever, it doesn't matter. You're going to miss days. It's not the end of the world if you miss anyway. But I'm just saying, you have to build a framework. You have to build a collection of things that you like to do because then you'll do them. I know it sounds so dumb to make a list of things you like to do and you'll do them. If you make a list of things you don't really want to do,

then chances are you're going to get real good at going, Ooh, I got to repaint the siding on the house tonight. I can't do any working out, right? You get a lot of stuff done. None of it will be fitness. So in a given week, there is typically at least one day that week that I work out with Lady Liberty. At least one night. She's got nothing going on. I got nothing going on We're home. Neither of us have worked out. We'll go upstairs I'm talking legitimate workout. I don't know where your minds are but we'll go upstairs work out in our bedroom and

These things are devastating Body fit by Amy Sydney I want to say her name Sydney Cummings, but that's not right. Usually I look at bodyfit by Amy, she's good enough. The other girls even harder that my wife's been doing lately. She's going to tell you, the guys watching, she's going to tell you to use a 10 pound weight or whatever for everything. Use heavier weight and it's harder, right? But she'll kill you. She'll absolutely kill you. You can do that with your kids. You can do that with your wife, whatever. It's fun. So that's a given, right? Trail running is a given. Trail running

is therapy. Trail running is time to look over the wild world around my home. Like the plants at the trails that I run are the same as the plants near my home. So it tells me all I need to know about foraging. It tells me a lot about wildlife. Where are the deer at? What are the deer doing right now? This kind of stuff, right? When you run in the woods, if you can open your eyes and not be... life, where are the deer at, what are the deer doing right now, this kind of stuff, right? When you run in the woods, if you can open your eyes and not be, you know, some days I am totally distracted though by my phone because trail running along with the foraging in the wildlife situations can also sometimes be a time to just dissolve into an audio book.

Sometimes it's just dissolve into the changing earth audio drama and run a couple miles and run home and you know reset the system. But every week is at least one. At least one run every week you know because it's dual therapy and fitness. Now that the weather's hot There is also a stretch of Hills in That same park and I'll run those hills incessantly maybe about five laps that end

With the with the hill run and I don't know how long the hill run is but it's long it's not like a sprint up a 20 foot hill. You know what I mean? It's a, it's a long ascent. It's brutal. That's a given, right? Then we got the home weights, the home kettlebells. These, I mean, if, if you have no weights at home, I'd highly recommend the Home Kettlebell. Seriously. The Home Kettlebell is clutch. Firewolf Ford says he runs faster in the woods.

I believe it. Yeah, the trail running is so far superior to street running. I almost never do it. I almost never run the street. It's just such a superior thing from the elevation changes to the roots and the rocks and the ankles and feet get a workout that's totally different than just flat. Kettlebells are a must have, and then some days it's just calisthenic stuff.

Some days I call it the 50. The 50 is very simple. You do 50 of three exercises called a day. Now we're adding things to the puzzle that are not as extreme as going and lifting heavy weights at the gym, right, which is typically an option also. But you see how many things we have to choose from now. And we're not even done yet. So calisthenics, 50 push-ups, 50 squats, 50 sit-ups,

done for the day. That's my day. Sometimes it's a walk. Sometimes it's a stretch. It needs to be a stretch more often. I have had a really bad year with yoga. Really. Just shit year with yoga. Just have not done hardly any of it. And I don't know why. I don't want to therapize myself on air, but that's an option too. You know, that is an op.

Yoga is unbelievable. If you're out there going yoga, yuck, give it a try. You'll go to, uh, the, the one that I use and have used for years is fight master yoga, fight master yoga was my Yogi for a long time. She died out of nowhere really crazy Just one day she just died And I was like what fight leslie fight master gone. Okay I got tangled in the fight master yoga because I was searching for yoga for jiu-jitsu. I was doing jiu-jitsu and that popped up

But I think our kids have taken it over now and it's good. She does a great 30 days of yoga thing almost every year. She's had subsequent years of that. So that's a good place to start, right? The V virtual reality thrill of the fight to online boxing game has been probably the heaviest hitting endurance workout that I do lately. And it's so fun. It's so fun because you're fighting people online and it's just so fun that, you

know, you don't know what, what's fun. You don't know what's coming. You don't know what the style is going to be. It's a great time. It's brutal. I mean, it will absolutely kill you if you're not careful. I don't even mean joking. It could probably kill you if you're not in shape and all that kind of thing. It could probably kill you. But it's options. That's the thing. I'm sure there's other stuff

That I'm not accounting for but you know what I what I'm trying to dictate is You need a list you link it need a list of things. Oh fire wolf for just playing a thrill of the fight, man Dude, oh, then there's heavy bag there's always heavy bag that's usually Friday. Friday is typically heavy bag day because the pit bulls are gone because the pit bulls they like to they like to hit the heavy bag too. Heaven help anybody if I start punching on them in my own house it's gonna go real bad for them so quickly Because my one dog is like a torpedo. He comes out of nowhere and jumps on that heavy bag

And sinks his teeth into that poor thing and just tears it just wants to tear it apart The moment I hit it hit it one time he comes flying Starts yiping, going crazy. You need options. What's not an option is I'll get to fitness next year. I listened to Dr. Rhonda Patrick. She's my nutritionist. One day, there's two things I want to do. Sorry, this show is so long.

There's two things I want to do. Number one is I want to do a show or a series of shows where I really show you guys all of the people that I turn to for advice and guidance in life. This probably could be the same show or the same series, but the series I'd like to do is like the thank you world tour or something like that like I really in my head lately I've really been mulling over 10 20 probably people that I'd really love to interview just so I could thank them you know what what I mean? Because there's people out there who have

Really changed my life and have no idea that I exist or that they have helped me in any way You know, there's just certain kinds of content that and There's certain kind of content creators out there. There's people there's experts. There's people who have figured things out That I've latched onto over my life and made like big life decisions based on their expertise that changed my life. And in this day and age, it's weird because those people used to be like your boss or your friend or your uncle or your dad, you know what I mean? But this day and age, those people are people you may never meet or maybe it's an author and you could write them snail Mail and tell them, you know that kind of thing. But yeah, so

Don't want to get off track Visit PB on family comm Member or not check out prep or fit and health our section over there It could be it could be enough to get you going. It will give you options. You will be able to see the types of things that I do that are way outside the realm of go to gym, lift weights. Right? And yeah, you need options. You need fitness and you need options. You need to be able to wake up every day and say, what do I want to do one through 10? What do I want to do today? What do I feel like doing today? And really just try to do something every day.

If you try to do something every day and you fail twice in a week, three times in a week, you still hit four workouts. That's great. I mean, it's a great week. So yeah, get your prep or fit and health in order, folks. And can we stop with the global cooling? It's miserable and cloudy again outside. It's cold. It's cold in May. In May 27, it's cold in Virginia in May 27. It's cold in

Virginia I should be like I Got a button-down shirt and tactical pants on it's ridiculous I'm very nervous about this guys. I'm sorry look this is not the doomsday that most people are thinking about But I think the Ice Age farmer was on to something you remember the guy we But I think the Ice Age Farmer was on to something. You remember the other day? We used to broadcast the Ice Age Farmer here. You haven't heard from him in a while. He's disappeared. I think he's fundamentally making enough money with his own community to just do his thing. But Yeah, I don't like it. I don't like it. Get prepared folks, okay? I'll talk to you guys tomorrow. It's Tuesday. I Don't know what the hell is gonna be on the prep of broadcasting network could be the rising Republic

I don't know but wherever you're at wherever you're listening Make sure to subscribe follow whatever make sure to share Right send this to with somebody in a nice packaged up email and say listen to this Because it's you know it's a community that makes it all happen I appreciate you guys and I will I will talk to each and every one of you soon I may be live on Instagram later. I'm not sure Got a couple things going down over there. Alright, see you later.