The Sevan Podcast - Shut Up & Scribble // Rogue Predictions, Affiliate programming, Puerto Rico
Episode Date: November 2, 2024Topics all about writing workouts Learn more about your ad choices. Visit megaphone.fm/adchoices...
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And keeping it real the ultimate
Escalator de escalator
He was really trying to de escalate my emotions the other day. Thank you keeping it real
All of your messages were in my request though, because I think my Instagram thinks that you're like a sex bot or something
you know those bots that message people and are just like
Crazy pictures of like anime boobs and it's, hi, you want a picture of pussy?
It's like, that's like, that's what you get.
I think my, I think my algorithm thinks
that keeping it real is that, but you're a great guy.
All right, so here's what we're going over today.
Rogue Invitational Predictions, they have some stuff out.
Bill Henninger has dropped some hints
But to start we've got a new sponsor new sponsor
Brandon Lecouc Lecouc
Brandon Lecouc with Ridgeline group realty founder of Ridgeline group realty. He actually runs a business where
He can connect you with a realtor a good a good guy realtor or gal
Anywhere in the country former army ranger good dude crossfitter one of us
So if you're looking for buying a house looking into buying house like I am he helped me out
Helping ish me out
Hit him up. Great guy. Uh, also Brooks Manley, sorry, this is proven business plans.
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They've sent me in Jr both basic ways to make our business make millions
and billions of dollars, and we're just working through the steps there.
And we're on our way.
Just want to give a quick shout out to Brooks Manley.
This is his actually personal page.
Yeah, dude.
Show us family on here.
Uh, search engine optimization.
I don't know if that's him.
Actually, I was looking for him and this is what I came up with.
Um, great guy.
He'll square away your SEO.
Then homegrown relief, old and faithful.
Carl, Carl.
Carl, what's your last name?
Gotta know this. For whatever reason, I don't know his last name.
Kaplan, I believe.
Great guy.
100% natural high-performance products for people and pets.
Actually, Bryson's been giving the CBD stuff to Opie.
Maris' little petillon, the little French dog, the butterfly
dog with a little puffy ears. Cause sometimes he just eats other dogs shit. So I think what
they do is they give him CBD and that calms him down a little bit. So he's not like rolling
it. Like you'll pick up a piece of Eddie's poop and I'll like bat it around with his
hands and like I was working at Bryson's house the other day and he has this little tennis ball the size of a golf ball. And I would imagine he does this with Eddie's poop as
well but he took this tennis ball with both hands and threw it at me. So I think he does
that with the other dogs poop sometimes so they give him the HGR CBD and it chills them
out.
Full disclaimer, HGR CBD is not tested on animals if that's where anyone was going with
that diatribe that Taylor just went on.
Unless you're calling, you know, mean JR animals, you know, a state farm, Patrick Mitrovich.
So we're just gonna write some love. Oh, and lastly, this is this is the I've got one more
basic review with Pat Barber.
And then you actually and then someone comes and sees you.
No, they don't come to me.
I'm going to go to them.
I think you can pay a little extra for them to come to you and you can do the
evaluation for the level four at your affiliate, but I want to go somewhere
else because I'll be sharper that way.
Um, but I'm just going to say it's definitely not the money because you got
long money as they say, I did not have long money, buddy.
Uh, I wish I had long money.
I wish I had a long something else too, but you know, money, money in it either.
But Hey, uh, we're getting there.
Uh, the goal is to get the level four.
All of the evaluations are sold out.
I've got one more evaluation with Pat.
He's awesome.
I would say that's probably the biggest thing people miss in coaching.
Now is having someone whose job it is to make other coaches better.
Watch them coach. Like not a lot of people get that.
Um, vastly underrated.
So stoked to be working with them, helping me out.
If you guys are a coach and you're looking to get your level three, level
four or level two, even, or just become a better coach to elevate.
That's a nice teaser.
It's a nice segue into, uh, the primary debate topic for this show.
And it's going to be, uh, how important is coaching?
Ooh, I thought the debate was programming.
I think it's going to turn into coaching.
I think it's going to turn into a coaching debate.
Um, well, you know, it's, it's, it is an interesting debate.
Um, I don't think, I don't think that you can predict where I'll go with it even, but
um, let's start with the rogue invitational.
So I actually, I want to go to that.
What is that competition called?
I'm gonna have to go to my messages and find it.
There's this competition in Puerto Rico.
I started a little French and then I went kind of Spanish.
That was crazy.
I can't search here I got to find
Mason Mitchell's DMS he's sending me these workouts you ever been to Puerto
Rico yes once okay here we go yeah I've been to a wedding there I went to old
San Juan and I was in San Juan but not old I don't think I went to old San Juan
my mom and sister did I was like probably fucking cool for a way shit
Getting high af or something
Okay
Beat Lee
Beetle
Beatle beetle extravaganza beetle extravaganza CrossFit license event CrossFit event in paradise November 8 9 10
2024 Coliseum Marcelo Trujillo home
my car
I say that
No
How do you say it then
the only e sound in Spanish is an I so it's say oh not CEO
Coliseum
there you go there's a
bag of dicks I was so close on that Coliseo there you go. There's a first
Bag of dicks I was so close on that you said it really fast and with confidence. That's the most important thing All right, cool. So we're good there
All right, you said you said you said this is 10k for the winner. Yeah first place is 10k
I know let's look at workout one
Wow crazy to read this let's just read the little, this area over here for math fan of that fog.
No, no, no, no, no, no, no.
Go ahead.
Expound upon this.
This is one.
This is something you're really passionate about is being like when you pull up a
graphic, being able to read it easily.
Yeah.
There's so much going on in this right here.
That's like crazy.
I'm just not sure even where to begin.
Workout one for max calories row in 12 minute window four rounds.
Okay. So it's a 12 minute AMRAP. The buy-in is four rounds, eight sandbag cleans, 12 strict
handstand pushups. It's with a 200 for guys, a 150 for ladies. So 32 cleans with the fat bag,
48 strict handstand pushups, something crazy there.
Geez, that's all cleans. My goodness. Yeah. All cleans.
And then max calorie on the remaining time. That's crazy. So, okay.
That's a, so let's just, I mean, so let's say, yeah. So you're looking at
five, I'm giving you five cleans, probably six cleans a minute here.
I was just going to say for, for a good athlete, they're going to be on the
road for four minutes, at least.
No really, really good athletes.
Five, six, seven, eight.
Really good athletes are going to be on the road for like five to six.
Yeah.
Yeah.
Maybe six.
I, yeah.
Yeah.
Okay.
Workout too.
Uh, four time, 13 minute time cap, five rounds, six shuttle runs, 10 GHD.
He's six alternating devils presses with a, Oh, a 95 pound dumbbell.
Yeah.
70 and 54.
No, it's a 90.
Right.
Yeah.
95 and 70 for elite.
Sheesh.
That's 30 of those
Damn, dude. The first two events are basically 30
Low back fucker ooze in the butt. Have you ever done?
Sting alarm devil press with anything over a 70 and train now, is it crazy? I've never tried. No what I was wondering though is
Does it make people do that almost that hang technique
where they almost deadlift it and let it go behind them for a second?
Pull it into the, pull it into the, yeah.
Get a little bit of momentum.
Yeah, you pull it back and then extend the hips.
Right.
I would imagine so.
But yeah, you're right.
That's a lot of low back first too.
Yeah.
Woof.
I like it though, but it just seems like the shuttle run and the GHD are so irrelevant.
Same thing in the first workout.
It seems like the strict handstand push-up
are so irrelevant.
It's all sandbag cleanings,
just like this look like it's all devil's press.
Then, workout three, 200 meter run, sorry for time.
200 meter run, seven power clean.
205, 145, 200 meter run, seven legless.
200 meter run, seven squat clean.
245, 245, 185.
It's beefy. The whole thing's beefy so far. 200 pound bag.
But also, yeah, it's very beefy. But also in each of these workouts, it seems that like there's
one thing that matters 10 times more than anything else. And I would agree for this workout too. It's
all legless. Just the the legless so legless
entry very interesting and they're all like a 10 minute cap 12 minute window 13 minute window and it just all seems to be like
there's this one linchpin exercise so sandbag leans legless rope climbs and
Alternating devil's presses and if you're bad at one of the other things, right that's gonna hurt you but it just seems like
That's crazy for 10k. If you guys are interested,
head on down, bro. Look, this guy wants to come chill with you.
This guy wants to say what's up in Puerto Rico. Slow muscle.
Mommy wants to say what's up in Puerto Rico. Uh, you know,
have a little fun in the, in the PR.
Wow. Let's pronounce the sponsors.
But as the, the, the activity or is that just resilient active?
Hey, I got you to laugh, dude.
There's that pixel grips.
Um, crazy.
I wonder, I wonder how many events.
So just those three or else so far.
Yeah, just those three are out.
Um, does it have a schedule?
Oh shit dude.
Uh, that's crazy.
Elemente, Element.
Um, Malthe Dextran actually, sponsoring their event.
Um.
Hey, you know the packets?
Like if you get a variety.
I like them dude. They taste fucking good. If just the flavor. I don't think so. I don't think so. I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so.
I don't think so. I don't think so. I don't think so. I don't think so. I don't think so. Of course there's a way where there's a will there's a way brother, but I'm saying if there are no other flavors involved, do you think the chances of that one having maltodextrin or high?
I don't think so.
Like just the salt, unflavored.
Yeah.
I think it's still probably has not the doctrine.
They put that shit in everything, dude.
They just sneak it in there.
Oh yeah.
L M and L M N T stands for maltodextrin.
I, again, I will just reiterate.
I love element. Maybe they just shouldn't, should have, I, again, I will just reiterate. I love element.
Maybe they just shouldn't, should have, uh, you know, been more honest.
Huh?
All right.
So yeah, guys, we were, we were hoping we would have a lot of information.
I was actually talking to Dallin yesterday and he was saying that he went back and
looked and he thought that all the workouts came
out on the Monday of the competition last year.
So the fact that there aren't any full workouts out yet is kind of like par for the course.
So I think I think we just get excited about them and we want to have them at least a week
out so we can talk about them.
But the only thing we have is that there's a lateral pegboard and there are nine events credit to barbell spin.
And he also put up on his Instagram, I think a link to the schedule so we could
hypothesize links of workouts. Other than that, other than that bill put out a little, a little
West side barbell. Yeah. Then talking about the ring push-up ring push-up. Yeah
Well strength it is push-ups most the same way a male gym and that's actually exactly what the BOSU ball is for
The year either a champion Jim this up just sitting on that thing
Jim this up just sitting on that thing
In this information and we've been trying it with some tremendous success tremendous success the push-ups on the ranks
All right, now George is going to demonstrate some of these push-ups
Notice these range move off the chain and metal rings. I don't think that's what gymnast use
Strength by just holding yourself in there normally George will use the weight
120 150 pounds in the back for three sets of 10 or 12 reps after he warms up
Now first he's going to do it with his feet on the floor with that angle It works a lot of lower back for and delts in a certain way
You've never done a five by five deadlift. You've never strength train press
five by five deadlift you never strength train press strength training strength training
action of the ranks good strength this will make you armored plated folks watch this just listen
he said he said this will this will make you plate armored folks tremendous Tremendous fuck that guy's cool
So we've got that where were we were just
Rotational. All right. So you predict ring push-up because that's what Bill Henninger sharing. We also
Maybe sure maybe what else do you predict?
How do you think they would standardize that? If they do a ring push-up,
how do you think they would do it? Because if they use a 24-inch box and they set the
bottom of the rings right at 24 inches and they move the box back and you put your feet on the
box so that your feet are at the same level.
I, to me, that is just really, really, really easy.
And what would make it harder is what the guy's about to do where he puts his feet up
on the bench.
And so now he's doing like a decline pushup.
But how would you do that and judge break of the torso, like not maintaining a rigid
body line?
Like, do you think there's a way that they could do it?
Well, they did pushups and Murph.
So yes, they could do pushups.
They could definitely, I would, if I were them,
I would just standardize a height of the rings.
I wouldn't try to make the athletes
put their feet on anything.
So you think it's just lower on like two inches
off the ground where they're not going to touch
and then just go.
Yeah, and just make it a high enough volume
to where they're very challenging, not like, okay, deficit.
To me, that's a ruck movement.
Like I think if they do ring pushups,
it's gonna be with a ruck.
Yeah, that would be cool.
I don't think they will bring back the log bar.
They've done it two years in a row.
I don't think they're gonna do it for a third year in a row.
What I do think though,
speaking of the lateral pegboard,
is I believe they're going to do a redux of Big Cat,
because they never got to do it the way they wanted to do it,
which was pegboards and box jumps.
So I believe they're gonna do that with a lateral pegboard.
Like-
So you think they're gonna do high box jump over again?
I think it's gonna be high box jump over,
lateral pegboard, hill run, lateral pegboard,
high box jump over in some format,
I think would be cool as fuck.
So you think they're building a hill there inside?
Or even a log get over maybe. Maybe not I think would be cool as fuck. So you think they're building a hill there or even a log to get over maybe, maybe not
even a box, something like that.
Yeah.
Um, what do you mean?
Uh, Renee, an accessory program, accessory for average trick bullet program.
And I'm actually about to release, uh, like maybe it's like a 200 conditioning workout
PDF, or it's just 200 machine conditioning workouts. Um, that's
going to be fucking sick. More expensive than the strict pull-up program, which is only
25 bucks to begin with. But, uh,
so I think that I've been thinking a lot about the venue and the history behind Scotland
and how we know there's going to be strongman influence. Will you Google?
Highland games events. Oh, this is gonna be crazy. I'm gonna do this not off the screen
So if we get any boobs or wieners or stuff like that, this is JR's fault Highland games
Events so you gotta think that they're gonna you gotta think that they're gonna use
Something from the Highland games. It's just a good tip of the hat to the to where they're doing it
I know they're gonna wear these like in little caps
They're gonna get the athlete
Shit like this, you know how they made him wear the belt buckles in the cowboy boots. This is what they're gonna kill
I think they'll give him a kill for sure
They're definitely tossing the caber.
So I think- We're gonna be tossing the caber.
I don't think they're gonna toss the caber
because I think this is too technical,
but I could see them doing this movement,
but like a pig flip.
So it'll be a shorter log.
Yeah, that's an event.
So you hit it on the big end
and then it flips on the light end but just imagine like 10 foot one of these and you just
flip it you just flip it down the field like a like a flip sled a log I could I
could see them doing that would be sick I think that would be cool Yeah. We're going to toss the cable. I'm going to pull out.
They might have to sit on the caber. Yeah. I think they're going to take a, uh,
one of those little baggy bags with the handles on it and throw it over a thing.
You know,
they're actually just going to copy the sandbag cleaning jerk from kill Taylor.
Um, you guys are welcome for that
No, I could see them using one of the rogue throw bags
I think in the Highland games you have to do that with one hand. So it would be like a single-arm kettlebell swing
Action like that right there. What is oh tough? What is this?
Dude, I hope they do a I think that's
What is, oh, what is this? Dude, I hope they do a fucking final elimination.
I think that's the best one I'm talking about, where they do that with one hand.
Where it's like a one-arm kettlebell swing and they're throwing it over.
Yeah.
I think that would be cool.
Oh, that shit almost hit that guy in the fucking...
See how close that was to him?
Time out.
He said, oh, I better get out of the way there.
Yeah.
Do you think elimination-style tug of war would be cool
or not cool?
Because they've done that for teams before.
Look at the backdrop, dude.
Imagine just standing in a line with your swords
and getting fucking mowed down by arrows from that castle.
That's what they should do.
They should put them in fucking armor
and just shoot them with like, you know,
some sort of like non-lethal thing and whoever can take the most hits without fucking quitting gets a hundred
points. I would say that would be a secret man. Sorry. Yes, I want to see
single elimination tug-of-war. I think that would be one of the coolest fucking
events ever at a CrossFit competition. major ball sack hairs or labia hairs, however
you want to think about it.
You just have insane amounts of savageness here.
I just want to see that.
I think that would be extremely cool.
Look at these guys, just one V1, one V1 these guys.
God, that would be sick.
Right?
It'd be fun.
And they've done it with teams.
So it's not that they've never done that before. So I think it would be cool to do it. I want to see more one, one-on-one
type of stuff. I think, I just think that's cool. Single elimination, one-on-one. See
ya. All right. So definitely tug of war one-on-one. I, I don't know. I would, I think they're
going to throw something. I think they'll throw something this year. I don't know what,
but I don't think they're going to do it with one hand.
Like I think they'll put it over an object.
Like I really do feel like a sandbag over a log or over a pull-up bar or over
a pull-up bar log, even at a set height where it's like hard enough.
I just, I really do think that sandbag cleaning jerk at a particular height,
like if it's at forehead height or just above, is the perfect height
to make that movement so fricking hard.
So they pretty much had to do that at the games
with the muscle up logs, right?
Right, but it was just a bit heavy.
It was like too heavy.
And you could kind of just put it on top of the log
and push it over.
I really think it'd be cool if they went with a lighter bag
and a little bit of a higher height.
So I could see that throwing something over and then a
Log flip would be so fucking tight
I think that caber just like to use it just to advance down the field of play would be a cool tip of the hat
So like to that yeah
Kind of what do you think about?
the lateral pegboard big cat theory I
Think it's I mean, I like the theory.
They'll go one of two ways with this.
They'll try to let the pegboard be the thing
that people can separate on, or they'll just say,
yeah, let's see if you can do this pegboard
while your grip is already messed up.
So it'll be just like an attrition type thing.
So it'd be like like like an attrition type thing. So to be like
Zeus Zeus double under Zeus pro double under with the pegboard or I
Hope that it is something where it's like the pegboard is kind of in the middle of the up-and-back chipper So they do something they do something they go down the horizontal pegboard
They go do something else then they come back and they go across it the other way
Where it's kind of like the middle of an up and back chipper style
thing.
Do you think that they'll do another dual style of workout?
They've done it every year.
They've done it every year.
Well, they've done it, I guess, since they went to Dell Diamond.
They've done it every year. I want to see it. Well, they've done it, I guess, since they went to Dell Diamond. They've done it the last three years.
The dual workout with some sort of tug of war.
What would you think if they tried to standardize
a tug of war style of implement?
Like, you know, maybe not a hand over hand sled pull,
but something similar like that,
where it was the same for everyone
and they just introduced it in an event like the dual.
God, tug of war duel would be so fucking cool, dude.
Damn.
That would be cool.
And I'm sure rogue could manufacture something that's like, it's a sled that
you can push on either side.
So I stand on one side, you stand on the other, and we go until one of us
acquiesces to the other person's strength. And basically you, you cross a line.
So it's not moving and it's not moving. It's not moving.
Then all of a sudden you get it moving a little bit in your direction.
And then I can't like, I can't keep up and then yield the load. Something like that.
That'd be cool.
Yeah. Wow.
They're carving out these fricking historic stones. This is crazy. They should do one of those packy events where they definitely what it's called.
Something else that would be cool. They do the fucking stone squawking on.
Oh yeah, that's really cool. Yeah, go ahead. That's cool to watch. Something else that would be cool if they did. I think you can still see them on Rogue where they're like a covering for Atlas stones.
They're like a rubber casing that goes over to where it's like it's more like a stone where they know they did the same bag to the pedestal that year.
It's a it's more like an actual stone. It's just rubber.
So it's not as like it's not like a D ball, it doesn't give shape. Um, that would be something cool if they did like a ladder of like a medley of, of just soft stone to a pedestal or something
like that. It would be cool.
Hmm. Crossword equipment. Let's check what the, Oh, the new echo rower either definitely
going to use those a hundred percent.
Yeah. I think, uh, a prediction would be, I could see them doing a version of
Lazar's morning chalk up workout using the road. Oh,
Oh, that would be cool. That's a brutal workout now buddy.
Cause that's a road,
strict handstand pushup bar muscle up and you change the order of the stuff.
Took me like a hundred minutes or something. When I did this feels,
this feels exactly like a concept too. I got one of the stuff took like a hundred minutes or something when I did this feels this feels
exactly like a concept too. I got one in the barn. It feels exactly like a course. You know,
like there's not to me. Damn. That's a hot deal for sure. That is a really good deal.
Hot deal. Y'all get it. While it's hot.
See a version of if they did like a tribute workout, I could see them doing that.
Thank you, Renee.
And if you check out the Thursday workouts, they're sick.
You'll love them.
The strength work is also really cool.
And maybe some of the 60 workouts you'll enjoy.
I know you don't do a lot of crossfit anymore, but I don't know.
Check it out.
If you're looking for the accessory stuff, it's always on the compete track under accessory.
And some accessory is accessory and some of it's like some days the accessories and interval workout. Some days the accessory is like sled work. So like I think next week there's some
sled sprints, which is not, you know, but there is some good accessory stuff. Sorry.
Sorry. Yeah, that'd be cool. A version of Lazar, I think is a great prediction with the echo rower. Love that. Okay. What else? Crossfit equipment. Oh dude, they're deaf.
Going to have a barbell. I don't think, do you think we'll see cleaning jerks this year. So, um, the last two years, the finale had a 225, 155 barbell. Two years ago,
it was double grace. I'm sorry. Heavy grace. And then last year it was those couplets of like
different 225, 155 movements with the double unders. Oh yeah. And they were inside. Yeah. So
I think, I think it was cleaning jerks and double unders, right?
It was like, it was like clean and then squat clean and then clean and jerk,
something like that.
Some, it was like a, it was three different barbell movements.
Uh, I think they're going to do heavy Isabelle this year.
That's a prediction I have to 25, 30 reps for time.
Do you think most people power the whole workout or squat the whole workout
or half and half?
Hmm. I think you have to power at the beginning. I think you have to. If you're going to have
a fast time.
Tell that to Rich Froning, bro. Do you think anyone could beat rich frowning in the 2012 chipper right now?
His time was fucking insane
716 is time is seven his time was 716. No, not right now. Not with those movements too much squatting. So look
ten overhead squats 155
ten box jump overs ten axle bar thrusters,
one 35, 10 power cleans, two Oh five, 10 post bar, 10 burpee ring muscle ups, 10 toes to
bar, 10 power cleans, 10 axle thrusters, 10 jump overs, 10 overhead squats. And he did
that in seven 16. Unreal. I don't think there's anyone other than maybe, maybe Colton, just because
how good Colton is at squatting and his range of motion. I hate to say Colton, but yes,
that plays a part. Um, wow. Thank you.
And I, um, Saban will thank you.
Yeah.
Yeah.
I think Colton could potentially, but dude, think about rich in 2012 was a fucking just
meat castle.
Yeah.
Insane.
I don't think anyone can after watching Bryson do it and get absolutely pounded not pounded
But like damn he went hard and rich was like three minutes faster
crazy
Wow, this is all they have for crossfit equipment I could think of so many other things that are oh
Do you think they'll do I want to see them do a workout with farmers carries and a lot of them
Uh, I think it'd be cool if they used something other than Jerry
bags. Yeah, not Jerry bags, but I want to see they use heavy dumbbells or they
use handles like actual farmers handles. It'd be cool. Yeah.
Oh, here we go. If you want to go over to spins, um, link, we can look at some
of the time domains, some long windows.
All right.
Some long windows, like,
do we know how many athletes are 20 and 20?
Okay.
So that's a two hour window.
Heats are 28 minutes.
Sheesh.
But also to like transition times between heats.
So it's probably a 25 minute cap maybe.
Wow. These are long workouts.
But, and they also give a lot of time though.
Let's see Sunday.
This is probably where it's going to be like the dual or even the dual.
And it's like each work, each thing is like two minutes, but it takes them forever to reseed.
Yeah.
So the year they did the squat snatch, Zeus pro sandbag to pedestal,
it was the finale, right?
That was the last workout.
Oh dude, you know, it's really cool.
Check this out.
28 minutes, 21 minutes, 15 minutes workouts.
Get shorter as the day goes 19, 10, five workouts.
Get shorter as the day goes 21, 18, 18 workouts ish. Get shorter as the day goes 19, 10, five workouts. Get shorter as the day goes 21, 18, 18 workouts ish.
Get shorter as the day goes.
I really like that.
That's, that's a bit of intricacy, um, that I first recognized and saw and felt
and realized this year at a semi-finals.
Yep.
I just liked the way it allows you
to maintain intensity almost thoughts.
I think it's good in theory until you think
about doing Mad Moon as the first workout
of the competition and how that would have made you feel
the entire rest of the competition.
I would have wanted to do it first workout.
What if that, what if, what if Mad Moon, what if Mad Moon was sandbag clean to the 200?
Do you think that would have accomplished the same thing?
Or do you think there would have been different women and
different men at the top?
Uh, different, different women, different men.
I think that's a completely different workout with the odd object.
Do you think it tests strength enough with the 200 bag for those reps?
45 reps.
Yeah.
I think you would still know who is weak for sure.
Because I think that workout was more about figuring out who was weak or who
couldn't run versus figuring out who was really, really strong.
I kind of wish it was sandbag cleans.
I would have done better.
Of course you do. better, of course you do
What'd you do for a workout today I
Did
Some intervals this morning basically like 90 seconds on 90 seconds off one was
Three 20- yard shuttle runs, 20 yard hand over hand sled, 10 line facing burpees.
And then so I did five rounds of that and then five rounds of 40 yard plate push down
and back, 10 cow ski, 10 line facing burpee.
And that did the class today, which was a stinker.
You should try it.
And you should also tell me what you think an elite time is 40 cal echo 20 squat clean 225 10 rope climbs what do
you think an elite time is on that 40 echo 20 squat clean at 225 10 rope climb because I think
it's sub seven it's the fastest like a elite level time two minutes on the eco bike being generous.
Probably sub six.
Seven minutes or sorry, seven reps a minute on the squat clean.
So now we're at five minutes and yeah, I think definitely someone could be, I definitely
think someone could be sub six.
Yeah.
I think sub six.
I think seven is sub seven as an elite time, but I think some people
can be subs.
Yeah.
I would say one every one every there are guys that are gonna be doing one every 10
seconds.
And that bar would be 175 probably for females.
Renee, just a quick note on my program to access the workouts. We have this new feature that I'm trying to work through
to access the workouts. You have to when you click on it on the app Sentinel Training,
it'll show you a page where it says nothing scheduled and there'll be like a top little
thing. It'll say 60 track or compete track. You'll click that dropdown.
And then if you click Sentinel training, it'll show you the training for that
day and this week, the way it's always been written.
And then starting next week, instead of clicking the Sentinel training
from the dropdown, you'll click whichever track you want to do.
Like compete, we'll show you the compete workouts and 60 will show you the 60
and all the notes.
Um, sorry, I'm just sorting through a guy asking about that.
What do we think of the assault rower?
Jr.
I think it's, I think it's super smooth.
I think the seat is the most comfortable seat on any, um, on any stationary
rower that I've ever been on.
I like not, I like not, I like having a damper.
So I think that is kind of weird to get used to but it's it's smooth like it's fine
Wow, here's the alastone
Yeah, so those would be cool to see like really heavy ones that they load into a pedestal or something A tacky rubber that like doesn't completely get fucked when you get sweaty. Can you guys come up with that? I mean, come on
All right, what else should we be looking for
Programming
Wow Miko's triangle ebook
Thousand pound club
Rogue move. I didn't know they did this. Oh classic
Rogue
Katie bill.
If you guys are interested in selling programming that actually works,
you should check into Sentinel training and then also W P T H for affiliates.
You know, if you guys are looking for the good stuff,
but if you guys want to stay, you know, speaking of affiliates on the more
gimmicky side, you know, just there's a lot macros,
ebooks.
Yeah, they got a lot of they got a lot of crap.
And you know, believe it or not, in their programming tab, it's the that's the only
stuff on their website that isn't made in America.
It's all made in China, all of it.
So stay away from it.
Oh, sorry. Okay. It's all made in China all of it. So stay away from it. Oh
Sorry, okay affiliate programming someone submitted this question to us
You have the screenshot. Let me pull up the actual question
All right, this is what
Junior Monoza asked us. Hey Taylor not trying to tell you what to do in parentheses. Thanks for, thanks for elaborating.
We all know he does well with that.
But would love if you and JR debated or talked about an SUAS on Shut Up and Scribble in
regards to affiliate programming, fitting as much into an hour class as possible in
parentheses strength plus Metcon versus doing one piece and leaving a lot of time
for coaching only strength or only a metcon in an hour class. Hope that makes sense. Thanks.
So why don't you lead? Sure. Lead bro. Yeah.
I think when you program for this, when you program for your gym, you need to first decide are there things, are
there convictions that I have that I'm not willing to budge on?
Are there things that I feel about the way that I should be delivering a product to my
clients that I really don't care what their opinion is
and I really don't care if they like it
or if they don't like it.
You need to decide if there are some of those things
that you have.
Then you need to decide whether or not
it's worth losing members off of.
So let's just say that you think every person
should be able to climb a rope
and that's just something you think is really,
really important.
So every single week you're gonna program skill work
for rope climbs.
And after a year or two, you know,
you might have someone that comes up to you
and they're like, hey, JR, I need to tell you something.
I really don't care if I ever climb a rope.
I just don't care.
I, and like, but what I really wanna do
is I want to be able to do 100 burpees
in 10 minutes. So instead of doing rope climbs, do you think that like I could do some burpees
during that time? And you're like, No, I'm sorry. I think that you need to be able to
do rope climbs. It's super efficient. If you want to go to another gym, that's fine.
Long-winded example of something you need to think about.
Now, I have a face membership that loves to train hard, that want to get a lot accomplished
in the hour class. So 15, 20 minutes of warmup
and then they're ready to get after it.
Based on the time of year,
we may do two strength days a week
with some conditioning after.
We may do three strength days a week.
Some might be like body weight strength, like gymnastics.
We may do one strength day a week. And then on the
other day, we might have like, Metcon that has strength blended into it. Heavy clean and jerks building or heavy
snatches or heavy deadlifts or heavy front squats or something like that. But I am on the side of there's plenty of
time during the execution of the class workout to cue and to coach. And if you're not able to do that, then I think it
speaks to your coaching ability.
I have coaches that have been coaching a long time. I think I have coaches with good eyes And I think that you should not have a lot of dead time
in the hour, period.
Whether it's before the workout, before the strength,
after the strength, after the workout specifically.
For instance, with WPTH, with crash programming,
I put this on there.
I'll recommend a cool down for you, but is not going to be used in the class time. I have people that do
cool downs every single day with bands on the wall stretching with with foam
rollers with crossover symmetry. People that do that every single day. They do
that outside of class time. They do not do that during class time. So I am on the side of
Let's get in and let's work as hard as we can in the hour
Let's give time for coaching. Let's give time for proper warm-up, but there's not going to be a lot of time wasted
And that's kind of where i'm at
Do you remember when you gave me a pair of these?
I remember when I sent a pair of them to you and someone stole them.
And then you had to send me another pair?
I just bought two pair of these, dude.
They're on sale.
And these are my favorite workout shoes ever.
I can't believe they have these, dude.
This is insane.
Thank you, Bill and Katie.
You guys rock.
Fuck, that's sick.
And you know they're your your favorites, too, dude
but anyways
Okay, so you I
Hear what you're saying. I will I will I
Don't like saying never I will never I will never
Program our class and the only thing that they do is a two or three minute workout ever.
Ever. I think the only intensity that matters is the intensity you can repeat. And I'll
be, you can quote me on that. That's just what, that's just a big conviction of mine.
So I really think that my 24.1 effort doesn't matter. I think that the I think for that gen pop I think for
gen pop the only intensity that really matters with your fitness is one that
you can repeat and what I mean by that is I don't think people can be trusted
with something that says a hundred percent. I do not I do not believe that. I
do not believe that the
majority of your members can be told, I want you to go as hard as you possibly can on this
workout. And I want you to lay on the ground. I want you to throw up afterwards. I want
maximum intensity. I believe that very, very few people know what that means and can be
trusted to do that with mechanics and consistency before it.
But I have a question.
I don't think it's reasonable to expect someone to be able to do it.
But if you think it's reasonable to be able to expect your coaches to coach other aspects that
are very complex within a class, you don't think it's reasonable to expect yourself or other
coaches to coach that?
It doesn't matter how much I'm inspiring you. I can't tell you or explain to you what 100% effort is be able to do that. You're not going to be able to do that. You're not going to be able to do that. You're not going to be able to do that. You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that.
You're not going to be able to do that. You're not going to be able to do that. You're not going to be able to do that. You're not going to be able to do that. You're not going to be able to do that. Like doing a metcon not involving running in my opinion in the game. They can't be beaten So I just caught two of these joints. I also really it's my favorite fucking color way and I disagree
I can't be I I wore them for like a year different colors
They just like that really firm heel where it feels really good to lift in I just couldn't be on my feet all day in
Them. Well, you're all that's the thing. You're in you're on your feet all day. Zach, I rent bro. I ain't Doc's shit. You guys want to come TP this invitation
homes house by all fucking means. Fuck corporate owned single family houses.
Okay. All right. Straighten me out. Straighten me out on classic CrossFit
programming. You should program heavy days where all you do is lift all that.
Uh, no, I'm not going to straighten you out that much. I think there needs to be
just how CrossFit preaches constantly varied functional movements.
I think they could do a better job of preaching constantly varied stimulus and approaches
and class feels for their clients to where they're, I do think it's appropriate to have
a heavy day where all you're doing is teaching everyone
the best way to overhead squat or snatch.
But I think also the stimulus of a heavy day with nothing else with it will allow most
people to get most heavy.
There are people who are great at lifting out of breath, but there are people who are
just going gonna hold back
if they're tired.
So I think having a day where you're doing
at the CrossFit Total or even the other total is fine.
And it gives you a lot of time
to really get everyone moving well in an hour window.
And I think you could easily fill an hour window
with just the CrossFit Total.
I think you could easily fill an hour window with a 10 by one snatch or a 10 by one cleaning jerk.
100%. And get people really fucking strong and get them lifting heavy and get them PRing.
I think that's great. I also think there is a place for a 40 minute workout where you basically
do zero coaching and it's just 40 minutes themselves, a clock, a couple machines, whatever, sweat as hard as you want, work out as hard as you
want. And you don't have to worry about what I'm saying or what I'm not saying. I think
there's also a place for a seven minute workout. I'll agree with you. If it's seven minutes
or less, I don't necessarily think it should be on its own.
And there are a lot of times where 10 to 15 minutes, it's not the only thing in the class.
Like for me, next week I programmed like a burpee pull-up row interval for our class.
That's 20 minutes.
And part of the warmup is going to be GHD hip extensions and strict pull-ups for like
strength accessory stuff.
I think you as a programmer have to be very deliberate in if I'm going to put more than
just one thing in a class, is there too much complexity with each element that I'm not
going to be able to coach all of it well?
Or does each component have enough simplicity where I can coach both things really
well?
Like for example, let's say I'm going to teach a heavy clean day, but I also want them
to get out of breath.
I'm going to have them do a 1K row after you don't even really teach a 1K row.
You can go over rowing mechanics in the warmup and then you have them do their heavy cleans
and then they rest and put their bars a tough way and then they punt themselves with a one K row.
I think that's cool.
Uh, CrossFit also main site has programmed stuff like that, like heavy
deadlift, one K row.
Um, but I think if you're doing like a snatch complex for me, for most people,
I think that that probably should be the focus and it's really hard to
coach everyone and get everyone moving well,
touch everyone, give cues, make an improvement, like a measurable improvement to everyone
on that snatch complex and then go and do something else too. I think that's hard. Too
hard for most coaches. JR could probably do it. I could definitely do it. Not probably.
JR could a hundred percent do it. I could a hundred percent do it. Some like Bryson
or Andy a hundred percent could do it. Um, JR do it. Not probably. JR could a hundred percent do it. I could a hundred percent do it. Some like Bryson or Andy a hundred percent could do it. Um,
JR has coaches that a hundred percent could do it, but most affiliates have a lot of coaches
who couldn't do it. I probably have a coach or two who couldn't do it. It's just hard.
Hey, you're a pervert, Jonathan.
Do you think part of your job is to number one, give people what they need, not what they want.
And number two, and number two, convince them that that is true.
I think it's a mixture of both.
I think my number one job as a CrossFit trainer in an affiliate is to steer people in a direction of living
a happier life with a higher quality of living and to steer them in the direction of making
healthier habits and choices and just then prioritizing their health and making them
a better person overall, a more resilient person, healthier, stronger, fitter, all the above.
You can do all of those things and not be doing the CrossFit methodology.
But I believe that the CrossFit methodology is the most efficient way
and the most effective way to do it.
So, whereas I do think it's important for people to understand the methodology
and I do believe it's best.
important for people to understand the methodology. And I do believe it's best. I also think there is a time and place for giving people workouts that they want to do because they'll
give more effort to stuff they want to do. If I don't, I don't subscribe to the, Oh,
nobody showed up for the 5k day. We're going to fucking do it again tomorrow. Like I just
think that's the dumbest. If, if no one in your affiliate shows up on a five K day,
stop fucking programming a five K.
If you can't get everyone on board with,
Hey, we want to do that.
Don't do it.
Have them do running intervals, you know,
almost what we did like a every three for eight sets,
400 meter run last week and everyone showed up.
But are you programmed a five K and fucking no one shows up.
So you know what?
I'm not going to program a five K.
I might do it once a year
In fact last year we did it at a trail at a 5k course right next to the gym or we had that offside event
For the classic we ran that state course and yeah
Maybe like 10 people showed up the whole the herb sorry not the whole day 10 people showed up to my class
So maybe like I don't know it was a low percentage yield of our members showed up
So it's just not something
I'm interested in doing a lot of. Yeah. And this is like, it's getting a little bit more into the
purpose behind, behind your, behind your business. And that's why I went on that long
spiel at the beginning about like, you need to decide if there are things that you're not
going to budge on because if, if they're not those things, you need to be willing to adapt
to what your people say they like and they want to do.
Because whether or not you think it's important
that everyone lifts heavy once or twice a week,
and you think it's important,
like weaknesses, like you can never,
you can always be stronger,
like that's just something you're firm on.
Like everyone needs to pick up heavy stuff
At least twice a week, but your members are just like dude, honestly, like I really don't care about doing that
I wanna I want to turn my mind off. I want to I want to get out of breath
I want to lift weights, but I want to lift weights at a high heart rate. I want to do bodyweight movements
I want to do
monostructural movements and like this, like this is what we want.
Like, cool.
That's great.
Do you think, Oh, this is, this could go, this could go really in a different
direction.
I'm going to share with the class workouts this week.
Do you think people, do you think people getting a better workout is more
important than getting good coaching?
Oh, wow.
Um, I think people, I think as long as people are safe.
I think as long as people are safe.
And gosh, I do believe you don't have to answer it right now.
No, I think as long as people are safe.
And that's a big if with CrossFit, especially if you're just throwing
coaching by the wayside, maybe you're not throwing it by the wayside, but do you think
a better workout is more important than coaching?
I think getting a better workout is more important than coaching to most people.
So I'm not going to say it is more important to me. Uh, I would say they're very even for me because I believe and know that
I can provide both and I want both.
I want a great workout, but I also want good coaching.
Um, I want my members to get an amazing workout, but I also want them to get
great coaching in that workout.
And, uh, that's a tough one.
Great question.
No, because it's, um, I think you should be able to do both.
I think this, and this is what I don't subscribe to the, the, you know, CrossFit redshirt, like,
oh, it's hard to fuck up CrossFit. As long as you're doing CrossFit programming, you're going to get
fitter. Well, why would you preach virtuosity of movement? Why would you preach virtuosity of
coaching, but you wouldn't preach virtuosity of prescribing exercise because that is so important.
So I believe, I a hundred percent believe if I'm a level four coach, I better be able
to teach seeing correct, have great presence and attitude, uh, be able to apply the workout
to anyone who walks in my affiliate, um, and be able to manage the group in an amazing
way. But the seventh element
of that is I better be able to write a fucking workout that people love, that is incredibly
effective that I can coach like a level four and that leave people walking out of my door
happy, their endorphins fricking pumping, stoked, they had an awesome day, they felt
like they got better and challenged. I think all of that is equally important.
And so that is a great question.
I don't think a lot of, yeah, because that's the question.
Like someone comes up to you, Taylor, and they say, listen, man, I live in wherever.
I'm trying to decide between two gyms.
One gym has unbelievable workouts.
The workouts are awesome.
They're well thought out. They hit, we hit different time domains. We
do all the skills every week. We do some odd object work. We do some barbell work. But the coaching is, is OK. Like it's
OK. It's not great. It's, it's just OK. But there's other gym. The coaching is incredible. They are amazing. All the
coaches I've had at the class with are really, really good.
They're great at giving cues.
They're great at seeing and correcting movement.
But dude, the workouts are just bad.
Like, I feel like we last week, we hinged four days in a row off the floor.
Some weeks we'll squat five times.
I just feel like they're just drawing movements out of a hat. What do you tell that person? What do you tell that person?
Ah, fucking move, dude. Move. I tell them to go to, I tell them to go to the affiliate that has
better workouts because to an extent, if you've been doing CrossFit for a few years, chances are
you take it to heart that you need to move well. You know the methodology, you know that mechanics
come first, consistency comes second, then comes intensity. So to a degree, you're it to heart that you need to move well. You know the methodology, you know that mechanics come first,
consistency comes second, then comes intensity.
So to a degree, you're going to be moving well.
For that person who has gotten coaching
and who can move well,
what you're doing is incredibly important.
For the person who's never done anything,
no matter what they do,
their needle's gonna go like that in the first six months.
They're gonna get crazy fit no matter what they do like you can give them terrible programming if they're getting coached well
And they're safe. They're gonna get so much fitter. Just doing crossfit
They could do Fran Diane Isabella and the crossfit total every fucking day
Just repeat that and they would get crazy fit for the first four months
For the person who's brand new, coaching, I think, is most important.
They have to move well and understand how to move their body.
For the person who moves well, I think the workout is more important.
In general, I think both are equally important,
and I want to be the person who can provide both.
And what I like more than anything. I hate this.
And I do it to myself, which is weird.
I will write a workout that I know is going to be so fucking hard
and it's going to make me want to quit.
But for whatever reason, I want to do that.
And when I'm doing it, I'm like...
But I don't like giving workouts like that to my affiliate.
I hate that. I want people to see the workout and be like,
oh, this looks fun. I want to do this. So for example, like that, this is my
take on what I think a week of pretty fun programming was we had on Monday, this interval,
which was in our latest Sentinel video, two minutes of work, two minutes of rest until
completion, a hundred burpees over the kettlebell for time. You buy in with a 15 or 12 calorie
biker, you have 12 kettlebell swings with a heavy belt and they do max
reps, max burpees over the bell and the time remaining. And I
put a six round cap on it. So like 22 minutes. The next day
was descending ring dips and a sandbag bear hug carry in
between sets. So kind of like a unique twist on the classic
CrossFit posterior chain weightlifting upper body
gymnastic press type of couplet.
The next day was intervals of a 400 meter run. Um,
yesterday was the CrossFit total today was a triplet of double unders dumbbell
lunge steps, chest bar pull ups.
And then tomorrow is a partner workout of really light hang power snatches,
GHC setups and rowing. So good variance.
This was a little bit of a longer workout. This was just a heavy day. So good variance. This was a little bit of a longer workout.
This was just a heavy day.
This was intervals.
This was like a 10 to 15 minute workout.
And this was like 20 minutes of intervals.
Plenty of good movement variance.
And I feel like for me, all of these are things where I'm
like, oh, I would like to do this.
You have something for everyone.
People who love cardio are going to have fun on this day.
People who want to come in.
We had a ton of PRs on the CrossFit total.
That's like, I want people to see it and be like, Oh, fuck. Yeah. So I don't know. That's really important to me. And I, and I hate people, not hate people, but I really hate it when people
are like, it's just CrossFit. It's hard to fuck up like Dude, okay. Go watch a fucking dumb fuck doing air squat. It's really easy to fuck up and programming too is really easy to fuck up
Um, yeah, you know
As you were talking about that whole thing
Um, yeah, I mean it's an entire another podcast but it kind of says like
Which comes first the programming or clientele and it's kind of says like, which comes first, the programming or clientele, and it's
kind of a catch 22. Because if you, if you're programming for the best and for the fittest
people in your gym, the needle constantly, you know, just moves up, it continues to move
up. But if you're always have new clients, you're always getting new people,
it's difficult for you to keep those people
that are super, super, super fit.
Like if the range of athlete is just crazy in your gym,
it's really, really hard sometimes to make the new people
feel like they're not a failure
and to make the people who are really, really fit on the other end of the spectrum feel like they're not a failure and to make the people who are really, really fit
on the other end of the spectrum
feel like they're being challenged.
And I feel just like, as you're talking about it,
it's easy for gyms to develop this identity of like,
you know what, this is a great foundational gym.
Most of the members, you know,
work out three to four days a week.
Most of them, you know, have a base level of fitness
that's like, yeah, when I do the open, maybe I can do RX for one week
or whatever.
And then you have these other gyms
where some of those newer people will try the gym,
but they're like, you know what, it's just too much.
It's too intense.
The workouts are too hard.
I'm gonna go try this other gym that I hear
is a lot more catered to beginners.
I think that does happen a lot of times.
And it's unfortunate because you,
you want to brag that you have the 70 year old and you have the games athlete
in the same gym.
But I just wonder how feasible that is if you are programming for the best
scaling for the rest.
And if you are programming workouts and giving enough time in class where it
really, really, really caters to the person who's brand new.
Yeah.
We, I mean, we program really hard workouts and we have like maybe three people over
80, maybe five over 70.
We have, I mean, we have a really good old population, aging
population, senior population.
Sorry.
And I wonder if too, just the, a lot of it more is just demographic, like the more
densely populated of an area you're in,
the more likelihood you have of that really, really broad range of athlete coming in, you know.
That demographic I think is important. I think if you have an affiliate where people feel like
they are catered to, man, what I would say probably is more important than anything,
more important than the programming. And, and maybe would say probably is more important than anything, more important than
the programming and, and maybe this is coaching is applying your programming to each person
individually. That's a huge aspect of the level for now. I'm being able to take a workout
that would leave me on the floor and apply it correctly to an 80 year old having that
skill and being able to do that, I think gives you infinite possibilities for your clientele,
infinite possibilities for having a massive range of people and a fuck ton of people.
Cause if you can take a workout with pegboards and triple unders and handstand walks and apply
it to an 80 year old and make them feel important and like they got a great workout. I mean,
you're a winner. You're a king. Yes. Yeah. Yes, Queen. It's not something I've ever done, but there have been times that I've wanted to use like, um, a tiered system
to like program a workout and just say, Hey, level one is this level two is this level three is this.
And while I think it's really, really, really important for a group, like you're saying,
when I redid my level two,
because I was gonna get my level three
and it just didn't work out.
So I did my level two again recently.
And the lecture that Maggie gave
that I really took something from
was how she was doing the programming lecture.
And while I disagree with a lot of what they say
in the programming lecture,
something that was really, really cool, a cool exercise that she did. And while I disagree with a lot of what they say in the programming lecture, something that was
really, really cool, a cool exercise that she did, and as I looked around, I realized that none of the other coaches in
the class had probably ever thought about it, or they don't program the workout, so why would they? Was, Hey, the
workout for today is Amanda.
Bob is
Is 21 years old his max snatch is 185 he can do muscle-ups, but only singles
What do you tell how do you tell him to do this workout? but then this other person is has a has a has a broken foot and
She can do pull-ups, but like probably can't do more than two or three
How do you write the workout for her?
It was really, really good because you could tell a lot of the coaches had never been challenged
that way of how to take Amanda and actually adjust the rep scheme, adjust, adjust the loading, adjust
the, adjust the movement selection to fit each of those individuals. It was really good. Yeah, that's
a, that's an important skill to have. All right. I got to wrap it up. I got to go. Um, I just want to finish with the comment.
Most people don't know what good coaching is or have never received it in any
sport. I don't think there's any truer statement. Um, good coaching.
Once you get it, you're like, holy fuck, that's crazy. So Patrick,
we didn't pick your comment because you're a sponsor,
but you're a great guy.
And that was probably one of the greatest comments on our show ever. All right.
We'll see you guys next week. We'll try to do more conversations like this.
I had a lot of fun.
Jr.
A lot of fun.
Yeah, that was good.
This was a great one.
So, Hey, if you guys have like intriguing philosophical questions that we can
pontificate on live, please drop them in our Instagram, my Instagram, JR's
Instagram, uh, any of those three Instagrams.
Yeah.
And Hey, we'll see.
I know we got to check with Sevan, but if like, if they just flood us with all
the workouts at some time in the next, like four days, maybe we'll try to jump
on and do a, do a separate show.
All right.
Dears.
Good.
See you guys.