Re: Steve's "I'm not aging quietly" log
 

[quote=Laurie Smith;797434]Clapping push ups are really hard, way to push through!![/quote]

Thanks, Laurie. Yup...they are and I [I][B]SO[/B][/I] did not want to "tweak my beak" if I missed.....

Re: Steve's "I'm not aging quietly" log
 

[I][B]100615 TUESDAY

A.M. Workout at CrossFit Modesto [/B](Getting car serviced in Motown, so figured I do something constructive rather than sit on my caboose in the waiting room......

[B]Warm-up:
[/B][/I]DROM
PassThroughs
Body Circles
Trunk Rotations
10 X Push-ups
10 X Pull-ups

[I][B]Skill Work: [/B][/I][B]Power Snatch and Snatch Balance
[/B]5 Sets of:
1 Power Snatch
3 Snatch Balances
[U]Work up to highest weight manageable[/U]
Since I'm not yet proficient on the snatch, I did the following:
4 sets using empty 33# bar
1 set using empty 45# bar

[I][B]WOD: 7 Rounds for Time of:
[/B][/I][B]7 Power Snatches 95#/55# ----> 45#
7 Box Jumps [/B](Use the tallest box possible)[B]----> 19.5"
Time: 7:15
[/B][I]45# was the perfect weight for me - - made me fight to get good position but was manageable on a repeat basis for the WOD. Used a less tall box to work on my explosiveness and increase the speed of my reps.

[B]P. M. Workout at CrossFit Sonora
Warm-up:
[/B][/I]500m Row (1:48)
DROM
Pass Throughs
Body Circles
Then 2 X each of the following:
10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups
10 Ring/Bar Dips (Bar dips - - got both sets unbroken with full ROM!)
15 Air Squats

[I][B]WOD: 4 Rounds for Time of:
[/B][/I]400m Run
12 KTEs
9 Front Squats 155#/110#[B]----> 115#[/B]
[B]Time: 17:30
[/B][I]For some reason, did 14 KTEs the first three sets....[B]DUH![/B] Did the correct number (12) the last....but did all sets unbroken! Woot woot! Used 115# for the FS, because all the racks were in use. I cleaned the weight from the ground--great practice for me, since I've had such problems with the cleans. Don't know if I could have gone much heavier, since my 1RM FS is currently 175#.[/I]

Re: Steve's "I'm not aging quietly" log
 

[QUOTE=Stephen R. Lampl;797739][I][B]100615 TUESDAY

A.M. Workout at CrossFit Modesto [/B](Getting car serviced in Motown, so figured I do something constructive rather than sit on my caboose in the waiting room......

[B]Warm-up:
[/B][/I]DROM
PassThroughs
Body Circles
Trunk Rotations
10 X Push-ups
10 X Pull-ups

[I][B]Skill Work: [/B][/I][B]Power Snatch and Snatch Balance
[/B]5 Sets of:
1 Power Snatch
3 Snatch Balances
[U]Work up to highest weight manageable[/U]
Since I'm not yet proficient on the snatch, I did the following:
4 sets using empty 33# bar
1 set using empty 45# bar

[I][B]WOD: 7 Rounds for Time of:
[/B][/I][B]7 Power Snatches 95#/55# ----> 45#
7 Box Jumps [/B](Use the tallest box possible)[B]----> 19.5"
Time: 7:15
[/B][I]45# was the perfect weight for me - - made me fight to get good position but was manageable on a repeat basis for the WOD. Used a less tall box to work on my explosiveness and increase the speed of my reps.

[B]P. M. Workout at CrossFit Sonora
Warm-up:
[/B][/I]500m Row (1:48)
DROM
Pass Throughs
Body Circles
Then 2 X each of the following:
10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups
10 Ring/Bar Dips (Bar dips - - got both sets unbroken with full ROM!)
15 Air Squats

[I][B]WOD: 4 Rounds for Time of:
[/B][/I]400m Run
12 KTEs
9 Front Squats 155#/110#[B]----> 115#[/B]
[B]Time: 17:30
[/B][I]For some reason, did 14 KTEs the first three sets....[B]DUH![/B] Did the correct number (12) the last....but did all sets unbroken! Woot woot! Used 115# for the FS, because all the racks were in use. I cleaned the weight from the ground--great practice for me, since I've had such problems with the cleans. Don't know if I could have gone much heavier, since my 1RM FS is currently 175#.[/I][/QUOTE]

Ok i havnt been on your log in ages, and i now see that your doing multiple wods a day. Wow i gotta step up my game. Great work Steve, very very impressed.

Ricky

Re: Steve's "I'm not aging quietly" log
 

[quote=Richard Macaulay;797780]Ok i havnt been on your log in ages, and i now see that your doing multiple wods a day. Wow i gotta step up my game. Great work Steve, very very impressed.

Ricky[/quote]
I also apologize for not stopping by your log for so long. Been crazy busy and not a lot of time to catch up on people's doings!

Thanks so much for the encouragement! This was actually the first "double-WOD" day I've done since re-setting my programming at the beginning of February. I used to combine a metcon and strength work each workout day and this was proof (even though both were metcons) that I need to do more of this. Particularly I need to work on getting under anything I put overhead - - still timid and lacking in the technique.

Blessings!

Steve

Re: Steve's "I'm not aging quietly" log
 

I'm enjoying the strength work I've been putting in!!

Re: Steve's "I'm not aging quietly" log
 

[quote=Laurie Smith;797932]I'm enjoying the strength work I've been putting in!![/quote]
Cool, and I hear you! I absolutely love throwing heavy stuff around!

Re: Steve's "I'm not aging quietly" log
 

[QUOTE=Stephen R. Lampl;797936]Cool, and I hear you! I absolutely love throwing heavy stuff around![/QUOTE]

I have to make myself do things I don't like but man, that's hard!

Re: Steve's "I'm not aging quietly" log
 

Really nice work lately Steve!! So much for the blurb you said to me a while back about the rest days?! I see you are "double WOD'ing" it?!! I barely can keep up this pace!! GREAT work!! FGB is a killer no matter how you look at it. Who would ever know that one minute of work could hurt sooo much! :highfive:

Great job adding the strength in too. I really am going to do that too. I don't want to decrease my metcon, but i am definitely going to make sure I move something heavy at least 2/x a week.

Re: Steve's "I'm not aging quietly" log
 

[quote=Laurie Smith;797943]I have to make myself do things I don't like but man, that's hard![/quote]
I hear you.....poor technique is what's messing me up on several of the lifts. Gets frustrating when you're going head to head against some young firebreather who can kick your caboose with one hand tied behind his or her back.......makes me work all the harder....


[quote=Marianne Urbanski;798093]Really nice work lately Steve!! So much for the blurb you said to me a while back about the rest days?! I see you are "double WOD'ing" it?!! I barely can keep up this pace!! GREAT work!! FGB is a killer no matter how you look at it. Who would ever know that one minute of work could hurt sooo much! :highfive:

Great job adding the strength in too. I really am going to do that too. I don't want to decrease my metcon, but i am definitely going to make sure I move something heavy at least 2/x a week.[/quote]

Thanks, Marianne. Yesterday I probably overdid it.....took the stuffing out of me, but I'm ready to do it again today - - it's like it really recharges your batteries all the more.....

Re: Steve's "I'm not aging quietly" log
 

[QUOTE=Stephen R. Lampl;798130]I hear you.....poor technique is what's messing me up on several of the lifts. Gets frustrating when you're going head to head against some young firebreather who can kick your caboose with one hand tied behind his or her back.......makes me work all the harder....
[/QUOTE]

Tell me about it! We have some young one's and it just irritates me when they are laying on the ground done and I'm only halfway through. First thing our other coach's son says to me when I walked through the door last night was "I beat your time Laurie!!". I've never wanted to kick a kid so badly!! :ranting2: :D

Re: Steve's "I'm not aging quietly" log
 

Hey Steve, your blog is definitely the most entertaining blog on the forum. It is really funny. "Wine tabata's" and oxygen bottles? Priceless. Keep up the good work.

Re: Steve's "I'm not aging quietly" log
 

[quote=Laurie Smith;798153]Tell me about it! We have some young one's and it just irritates me when they are laying on the ground done and I'm only halfway through. First thing our other coach's son says to me when I walked through the door last night was "I beat your time Laurie!!". I've never wanted to kick a kid so badly!! :ranting2: :D[/quote]

Well said, Laurie! I've had my L-1 and Gymnastics Certs for over a year but have not really used them yet. Kinda glad, because I simply don't want to put the wrong info or demo with the wrong form until my lifts are solid. I really like it when trainers/coaches hold [U]everyone[/U] to strict standards.

Re: Steve's "I'm not aging quietly" log
 

[quote=Benjamin R. Greene;798314]Hey Steve, your blog is definitely the most entertaining blog on the forum. It is really funny. "Wine tabata's" and oxygen bottles? Priceless. Keep up the good work.[/quote]
Thanks, Ben! I'd never planned to be a comedian......

[I][B]100616 WEDNESDAY

Warm-up:
[/B][/I]400m Run
DROM
Pass Throughs
Body Circles
10 GHD Sit-ups
10 Hip Extensions
10 X Squat Therapy (did OHS w/ PVC)
10 pull-ups (4 Dead Hang, 6 kipped)
15 Push-ups

[B][I]Burpee Challenge Day 16 [/I][/B](16 Burpees).

[I][B]WOD: [/B][/I][B]"Gymnastics (sorta) CFT..."
Hand Stand Hold for Max Time -or- Max Distance Walking on Hands
Max Height Box Jumps
Max Time L-Sit
[/B][I]Three attempts at Each.
[/I]Hand Stand - 2 Sec. Hold (away from support)
Box Jump = 31.5"
L-Sit = 15 Seconds
[B]SCORE = 48.5

[I]Strength Work: [/I]Shoulder Press 5, 5, 3, 3, 1, 1.
[/B]75# X 5
95# X 5
105# X 3
115# X 3
125# X 1 [I](Tied my post reset PR - - really wanted higher today......:( )[/I]
130# X Fail

[I][B]Post WOD:
[/B][/I]Double Under practice - about 5:00......sucked on DUs today - best was 3!
Supine Ring Rows 10 X 1

[I]Noticed today even though it was only a warm-up, that the runs are starting to come easier and faster. Trying a CFE training point of keeping my turnovers (foot falls) at 90 / min or faster.[/I]

Re: Steve's "I'm not aging quietly" log
 

[QUOTE=Stephen R. Lampl;797922]I also apologize for not stopping by your log for so long. Been crazy busy and not a lot of time to catch up on people's doings!

Thanks so much for the encouragement! This was actually the first "double-WOD" day I've done since re-setting my programming at the beginning of February. I used to combine a metcon and strength work each workout day and this was proof (even though both were metcons) that I need to do more of this. Particularly I need to work on getting under anything I put overhead - - still timid and lacking in the technique.

Blessings!

Steve[/QUOTE]

No problem steve....busy lifes.

Well it certainly looks like u dont need to catch up on any work, but ur certainly putting in the work now thats for sure!!

Im sure a little extra OHS or jerk work done before a wod will get you caught up and confident on all overhead facets of CF.

Quiet or busy weekend ahead?

And whats this i read about young fire breathers....I thought you were one of the young fire breathers!!

Ricky

Re: Steve's "I'm not aging quietly" log
 

Ricky,

Thanks - - what great complements! Stuff is starting to come together. I'll be 60 years in December. Don't feel it except after suckfest WODs....:D.

Right you are on the cleans, jerks, OHS, and snatch work. Making it a plan to hit those a couple times a week.

Weekend looks great - - We have a small airport here near the city of Sonora (Sonora is about 2 hours south east of California's capitol city of Sacramento in the Sierra Foothills) where they have a Father's Day "fly-in" every year. Lots of vintage aircraft - - people have shown up with fully restored P-51 Mustangs, Beach Super G-18s, there was even once a restored Spitfire! And of course, gotta get in my Sat. A.M. WOD at the box!

Blessings.

Steve

Re: Steve's "I'm not aging quietly" log
 

Steve, just noticed that you have an L-sit! That's great!

Re: Steve's "I'm not aging quietly" log
 

[I][B]100617 THURSDAY - - REST DAY!

[/B]Contemplated doing a some skill or a bit of strength work. Ended up doing:

[B]Warm-up:
[/B][/I]Walk 800m
Jog/Run 400m

[I][B]WOD #1 (CFE): 4 X 400m
Rest 2:00 between runs.
[/B][/I]1. 1:37
2. 1:42
3. 1:44
4. 1:40
---------------------------
[I]Surprised the living daylights out of myself. Haven't run timed 400s since high school. Runs felt great, relatively easy, but left me breathing pretty hard. Really happy with my times!
[B]Then.......

CF Sonora WU:
[/B][/I]250m row
DROM
Pass Throughs
Body Circles
then 2 X each of the following:
10 X GHD Sit-ups
10 X Hip Extensions
10 X Pull-ups (first set did dead hangs supine grip, second set kipped OH grip)
10 X Ring Dips (1st set bar dips - full ROM, 2nd set jumping assist ring dips)
10 X Walking lunges
Finish after second set with 250m row, Samson Stretch

[I][B]WOD #2: "Grace" 30 Clean and Jerk for time (135# / 85#) ---> 75#
[/B][/I][B]Time: [/B]3:34[B]
[I]Then: Tabata Squats; Rest in the "down" position.
[/I]Score: 9. [/B][I]PC was FRIED!
--------------------------------------------
Used just 75# for "Grace" to concentrate on form, since this [U][B]WAS[/B][/U] a rest day! I really need to work on developing quickness and explosive power for getting the bar up to the rack position smoothly and quickly.
Tried getting 135# (1RM Clean, I think) before I went home. Missed twice, then got it on the third try. Soooooo pleased!
[/I]

Re: Steve's "I'm not aging quietly" log
 

[QUOTE=Stephen R. Lampl;798580]

[I][B]WOD #1 (CFE): 4 X 400m
Rest 2:00 between runs.
[/B][/I]1. 1:37
2. 1:42
3. 1:44
4. 1:40
---------------------------
[I]Surprised the living daylights out of myself. Haven't run timed 400s since high school. Runs felt great, relatively easy, but left me breathing pretty hard. Really happy with my times!
[/QUOTE]

Steve, you're killin' me! First the L-sits, and now these speedy little 400m runs. Holy cow! That's fast for an old guy who's not a runner!! :notworth:

Re: Steve's "I'm not aging quietly" log
 

[quote=Nancy Cohen;798573]Steve, just noticed that you have an L-sit! That's great![/quote]

Thanks, Nancy! Actually, that's what I was doing (in my avatar) at Disneyland when my daughter snapped the picture. We were waiting in line for coffee (GOTTA HAVE COFFEE!!!) at the Blue Ribbon Bakery......

Re: Steve's "I'm not aging quietly" log
 

[quote=Nancy Cohen;798584]Steve, you're killin' me! First the L-sits, and now these speedy little 400m runs. Holy cow! That's fast for an old guy who's not a runner!! :notworth:[/quote]I had absolutely no idea where the run times came from.....looked at my stopwatch and about fell over......:holysheep:

Re: Steve's "I'm not aging quietly" log
 

Nice 400 times. We'll see you running a six minute mile soon if you keep this up!

Re: Steve's "I'm not aging quietly" log
 

[quote=Justin McGinley;798724]Nice 400 times. We'll see you running a six minute mile soon if you keep this up![/quote]

Justin,

:thanx:Thanks! I never thought it would be possible.....now I'm not so sure. :run:

Re: Steve's "I'm not aging quietly" log
 

Gese Louise Steve, those run times are awsome! You are my icon - I'm not worthy. Great job!

Re: Steve's "I'm not aging quietly" log
 

Thanks, Tony! I totally give this one to God....no other explanation....

Re: Steve's "I'm not aging quietly" log
 

[I][B]100618 FRIDAY

Warm-up:
[/B][/I]800m run
DROM
Pass Throughs
Body Circles
Trunk Rotations
[I]then.....2X of the following....
[/I]10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups (first 10 were dead hang, supine grip 7, 3), last 10 kipped.
10 Squat therapy (did OHS with PVC)
10 Push-ups
Finish with Samson Stretch

[I][B]WOD: "Fran" with a Twist
[/B][/I]12 X Thrusters 115#/75# [B]---> 115# to 95[/B]#
30 Sit-ups
21 Pull-ups
9 Thrusters
20 Sit-ups
15 Pull-ups
6 Thrusters
10 Sit-ups
9 Pull-ups
[B]TIME = 9:52
[/B][I]Started with 115# for thrusters (have never tried over 95# before), got six reps - broken - and couldn't even clean the bar successfully from the deck after that....dropped to 95#...[B]BLEH![/B][/I]
[I]On the good side, got [/I][COLOR=Blue][B]20 unbroken pull-ups on the first round! PR![/B][/COLOR]

[I][B]Post WOD Strength/skill work:
[/B][/I]Full-ROM ring pull-ups, full extension at the bottom. Coach Nic showed me how to improve my false grip so my hands didn't tend to slip off as easily.
[B]3, 3, 1, 3 = 10 Total.[/B]

Re: Steve's "I'm not aging quietly" log
 

You guys should have named it Fran's ugly step-sister!! :rofl:

Re: Steve's "I'm not aging quietly" log
 

[quote=Laurie Smith;799195]You guys should have named it Fran's ugly step-sister!! :rofl:[/quote]I think you're right......and called her "Narf" for short!! :rofl::rofl:

Re: Steve's "I'm not aging quietly" log
 

Great job on the PR on the 20 pull-ups Steve. 10-12 unbroken max for me. 20 years ago, I could knock 50 out with no problem. I must have changed something I was doing. I'm sure it's nothing to do with age. :) It sure makes you feel good when you put the hard work and effort and set a new PR. Always makes me smile to myself. CFers can appreciate it. Always walk in the Light, so you don't stumble in the dark. God bless and have a happy Fathers Day!

Re: Steve's "I'm not aging quietly" log
 

Thanks, Tony. You'll get those reps back! I never cease to be amazed by the capabilities of the human body - - just watching others "go after it" and excel, and being amazed that on old 59 yr. body can do this stuff! God [I][B]is[/B][/I] a Master Craftsman!

Blessings to you and yours! Have a great Dad's day!

Re: Steve's "I'm not aging quietly" log
 

[I][B]100619 SATURDAY

Warm-up:
[/B][/I]800m Run
DROM
Pass Throughs
Body Circles
Trunk Rotations
10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups (dead hang)
10 Squat Therapy (OHS w/ PVC)
10 Push-ups
Samson Stretch

[I][B]Skill/Strength Work:
[/B][/I]Hand Stand Holds and L-Sit practice - - approx. 15 minutes.
Finally got [B]3 hadndstand holds[/B] (feet against wall) for [B]about 10 sec each[/B]! [B]PR![/B]
3 X 10 sec L-sits

[I][B]WOD: "Helen"
[/B][/I][B]3 Rounds for Time of:
[/B]400m Run
21 Kb Swings 1.5 Pd / 1.0 Pd. [B]---> 1.0 Pd.[/B]
12 Pull-ups
[B]TIME= 10:27
[/B][I]First time doing a "regular" Helen. Did rowing before due to torn hamstrings. Had to sub a 1 Pd Kb today - - Tennis elbow in Rt. arm. Got all Kb swings and pull-ups unbroken. Runs were slow.....

Finished day with ring pull-ups 2 X 3.
[/I]

Re: Steve's "I'm not aging quietly" log
 

Steve, you have almost 30,000 views on your blog. That is just amazing. Think about all the people you have positively influenced with your encouragement, myself included. All thanks and praise be to God.

Re: Steve's "I'm not aging quietly" log
 

Ben,

Thank you! Made my day! Blessings to you and yours - - hope you had a fantastic Father's Day!

Re: Steve's "I'm not aging quietly" log
 

[I][B]100620 SUNDAY / HAPPY FATHER'S DAY!!

REST DAY.

[/B][/I]No workout. Nothing. Zingo, zippo. Nada! Just rested!

Re: Steve's "I'm not aging quietly" log
 

[QUOTE=Stephen R. Lampl;799940][I][B]100620 SUNDAY / HAPPY FATHER'S DAY!!

REST DAY.

[/B][/I]No workout. Nothing. Zingo, zippo. Nada! Just rested![/QUOTE]

Great looking workouts Steve. V impressed with that ugly looking Fran. Nice pullups.

Ricky

Re: Steve's "I'm not aging quietly" log
 

[QUOTE=Stephen R. Lampl;799940][I][B]100620 SUNDAY / HAPPY FATHER'S DAY!!

REST DAY.

[/B][/I]No workout. Nothing. Zingo, zippo. Nada! Just rested![/QUOTE]

:super:!!!

Re: Steve's "I'm not aging quietly" log
 

[quote=Richard Macaulay;799971]Great looking workouts Steve. V impressed with that ugly looking Fran. Nice pullups.

Ricky[/quote]
Thanks, Ricky. Funny how one goes along for a while and it seems nothing happens; then all of a sudden things just "click." Go figure!

Re: Steve's "I'm not aging quietly" log
 

[I][B]100621 MONDAY

"Share the Pain week" at CrossFit Sonora.

Warm-up:
[/B][/I]250m Row: 0:50
DROM
Pass Throughs
Body Circles
Trunk Rotations
10 squats
10 Walking Lunges
10 Pull-ups
15 Double Unders
Additional DU practice (15:00 over the course of the morning) - couldn't do better than 3 in a row.....RATS!

[I][B]WOD: Death by Body Weight.[/B] With a continuously running clock, do 1 pull-up, 1 push-up, and one box jump (or sub a step-up) the first minutes, do 2 pull-ups/push-ups/box jumps the second, and so on until failure to complete the round. Total the number of rounds + completed reps.
[/I][B]SCORE = 9 rounds, 28 reps [/B]- 6:00 a.m. class (2 box jumps short of 10 rounds).
[B]SCORE = 10 rounds even - [/B]did it again with 8:00 a.m. class[B].[/B]

[I][B]Strength work:
[/B][/I]Push-ups on parallettes
2 X 10 reps, then
3 X 10 (feet on box)

Full ROM Ring Pull-ups (no false grip - - hands kept slipping out...)
3, 3, 3, 3, 3.

Air squats:
4 X 25

Burpee Challenge Day 21 (21 burpees plus yesterday's 20) - 41 total.

Re: Steve's "I'm not aging quietly" log
 

Hey Steve! long time no chat, figured I'd drop in to say hi. How are the hamstrings treating you? Nice job on the WOD, I know I wouldn't do a WOD a second time at my affiliate, once is enough for me :D

Re: Steve's "I'm not aging quietly" log
 

Steve, 2 workouts, 2 hours apart! You're a beast. Good numbers too. That's hanging tough. How are the parralette bars working out. Got any specs on them or a website for me to to build my own too. Yes, I did have a good Father's Day. Spent the day with my wife catching up on misc. things and installing the auto door openers for the new garage doors, which went pretty good. They seem to work the way they are suppose to. Had PT and DT at work today - you know what that is like. Got stuck with the last day of the testing/training and the heat wasn't cooperative. I did better than last year thanks to CF. Have a good one and God bless.
Tony

Re: Steve's "I'm not aging quietly" log
 

[quote=Joe Bernard;800196]Hey Steve! long time no chat, figured I'd drop in to say hi. How are the hamstrings treating you? Nice job on the WOD, I know I wouldn't do a WOD a second time at my affiliate, once is enough for me :D[/quote]
Joe, Great to hear from you - - thanks for stopping by. Lots has gone on in the past 6 - 8 months. Found out that the hamstrings were letting go due to my having an extremely weak posterior chain - - big muscle imbalance the hammies were just not designed to handle. Basically started over again in Feb....had to take 4 mos off - - never again! How are things on your end?

[quote=Anthony Mattox;800373]Steve, 2 workouts, 2 hours apart! You're a beast. Good numbers too. That's hanging tough. How are the parralette bars working out. Got any specs on them or a website for me to to build my own too. Yes, I did have a good Father's Day. Spent the day with my wife catching up on misc. things and installing the auto door openers for the new garage doors, which went pretty good. They seem to work the way they are suppose to. Had PT and DT at work today - you know what that is like. Got stuck with the last day of the testing/training and the heat wasn't cooperative. I did better than last year thanks to CF. Have a good one and God bless.
Tony[/quote]
Tony, Thank you again for the kind words and encouragement! Parallettes are great - - didn't know if they'd work well - - the glue was old and almost not liquid anymore.....
Here's a link to the CF Journal which will hopefully make it to this post on how to build them... (w/f/s): [URL]http://journal.crossfit.com/2003/09/really-cool-homemade-parallett.tpl[/URL] .

Hope the PT / DT day went well. Too bad you're dealing with the heat back there....getting warm to say the least out here. As for CF, you are soooooo correct! I wish we had this stuff when I was on the Patrol!

God Bless - - have a truly blessed day! Steve