AO: Ramble Q: Cauliflower PAX: Stache, BabyRuth, Churchkey, Friar Tuck, Swingline, Easy Street, Turtle, Bailiff, Bundy, Cauliflower, CESS, Costanza, DriveBy, Huffy, Ronda, SweetTart, Traitor, Winston FNGs: None COUNT: 18 THE THANG: 5pts Fountain with a Modify from Turtle www.strava.com/routes/3071615902297786772 ANNOUNCEMENTS: Speed for Need -May 13 COT: Prayers and 170ish Burpees for Bayou’s M Recovery
AO: Ramble_Lunch Q: Churchkey PAX: Bundy, Lego, BabyRuth, DriveBy, Ronda, Churchkey, Friar Tuck, SweetTart FNGs: None COUNT: 8 WARMUP: cold beer THE THANG: Publico & more beer. @ronda had Melon Margarita cause things were getting all testosteroned up MARY: Afternooncap at All Good Books ANNOUNCEMENTS: I was too loud walking into AGB COT: the science …
AO: Thunder Q: SweetTart PAX: Spot, Traitor, Backstop, CESS, Insanity, Ronda, Oscar, Bucket Truck, SweetTart FNGs: None COUNT: 9 WARMUP: Mosey to corner: SSH, Imperial Walkers, LBAC, Through the tunnel. Mosey to Heidt at each intersection: Slow Fast Merkins, Slow Fast Squats, LBCs THE THANG: Heidt St Hill 4 8 12 rep scheme Bottom Burpees …
AO: Ramble Q: BunkBed PAX: BunkBed, Garnish, Bundy, Welcome Week, SweetTart, Huffy, Fallout (1st F), Mud Dawg ( 2nd F), Biggie Smalls, Love Child, BabyRuth, Cauliflower, Bailiff, Ronda, Friar Tuck FNGs: None COUNT: 15 WARMUP: Listen to directions and enjoy the drizzle. THE THANG: www.strava.com/activities/8690280706 Wayyyyy to many turns, but YHC wanted to run all …
I just wanted to run on a street I share the same name withRead More »
AO: Scramble Q: Billy Bob PAX: Zima, Easy Street, Biggie Smalls, Churchkey, Corndog, heist, Pinkman, Hawg, Ronda, McNugget, Ash, Silent Bob, Friar Tuck, Huffy, Fallout (1st F), Cauliflower, SweetTart, Swingline, BabyRuth, LA Gear, CESS, Bundy, Schweddy, Woody, Fountainhead, Costanza, Chop Shop, Collar, Gaston, McLovin, Kitty, Wally, Sketch, Furlough, Strom, Froman, Winston, Love Child, Turtle, Flo, …
AOQ handoff at the standard for all rungroups who have a shovelflag.Read More »
AO: Thunder Q: Swingline PAX: Ronda, Spot, Escrow, Traitor, Oscar, Phlegm, Insanity, Adrian, Bucket Truck, SweetTart, Swingline, FNG – Grisholm, Grisholm FNGs: 1 Grisholm COUNT: 12 WARMUP: x20 SSH x20 Imperial Walkers x20 Thru the Tunnel THE THANG: Mosey to the Field Lt. Dan Indian Run Bear Crawl Indian Run Partner Work (1) Lap (1) …
AO: Ramble Q: Friar Tuck PAX: Friar Tuck, Bailiff, Froman, SweetTart, 8 Mile, Bundy, Snowflake, Churchkey, Ronda, Easy Street, Lego, Cauliflower, Fallout (1st F), BabyRuth, HolyPoker, Love Child, Pipeline, F3 Manny, Costanza, Huffy, RayCharles, OBC, Ripcord, CESS, Winston, BunkBed, Stache, Nails, Prodigal, Chewy, Woody, Zima, DriveBy, QuickBooks, Garnish, Bucket Truck, Pinkman, Hawg, Pondo, Trademark, Betamax, …
AO: Battle Q: Adrian PAX: Adrian, Ronda, Swingline, Spot FNGs: None COUNT: 4 WARMUP: THE THANG: Ask the Q MARY: ANNOUNCEMENTS: COT:
AO: Thunder Q: Insanity PAX: Phlegm, Traitor, Oscar, Spot, Ronda, Adrian, Betamax, Escrow, Insanity, CESS, SweetTart, Bucket Truck FNGs: None COUNT: 12 WARMUP: Lap around track COP (all IC) SSHx20 IWx15 Tunnelx15 Mercansx12 LBCx15 Fluttersx15 Squatsx12 THE THANG: Line up one end of field. Perform 10 reps of exercise(s) then run length of field stopping …
AO: Thunder Q: Insanity PAX: Phlegm, Traitor, Oscar, Spot, Ronda, Betamax, Adrian, Escrow, Insanity, CESS, SweetTart, Bucket Truck FNGs: None COUNT: 12 WARMUP: Lap around track COP (all IC) SSHx20 IWx15 Tunnelx15 Mercansx12 LBCx15 Fluttersx15 Squatsx12 THE THANG: Line up one end of field. Perform 10 reps of exercise(s) then run length of field stopping …
AO: Ramble Q: Snowflake PAX: Lego, Love Child, Traitor, Winston, BabyRuth, Stent, Tube Socks, SweetTart, Welcome Week, Bundy, Churchkey, 8 Mile, Ronda, Snowflake, Costanza, Friar Tuck, Cauliflower FNGs: None COUNT: 17 WARMUP: The downhill part on Maple THE THANG: strava.app.link/2N98c41vuxb ANNOUNCEMENTS: Sunday ramble fam hang out – I forget the time. Inquire for details. COT: …
AO: Thunder Q: Pinkman PAX: Bucket Truck, CESS, Betamax, Costanza, Escrow, Huffy, McNugget, Oscar, Phlegm, Ronda, Spot, SweetTart, Pinkman FNGs: None COUNT: 13 All in Cadence SSH x 15 Through the Tunnel x 10 Frankenstein x 10 LBAC x 10 Monkey Run around track To the courtyard 1 Box Jump – 10 Dips , add …
AO: Ramble Q: Shocker PAX: Traitor, Love Child, Easy Street, BabyRuth, Costanza, Huffy, Bundy, Shocker, Welcome Week, Garnish, Bailiff, Ronda, 8 Mile, SweetTart, CESS, Stache, Friar Tuck FNGs: None COUNT: 17 WARMUP: A few ran some Pre-Ramble miles THE THANG: connect.garmin.com/modern/course/145249638 ANNOUNCEMENTS: DTD 2/18, Sesquicentennial Run tomorrow, Charleston 10 years coming up COT: Prayers for …
AO: Battle Q: Prodigal PAX: Prodigal, Ronda, Spot, Ward Bradley FNGs: None COUNT: 4 WARMUP: Mosey to football field, SSH, LB Arm Circles, OH Claps, Raise the Roof, Michael Phelps, Squats THE THANG: 7 of Diamonds: 7 burpees at each corner of the football field, followed by 14 merkins, 21 big boys, 28 squats, 21 …
AO: Ramble_Lunch Q: Bundy PAX: Bundy, SweetTart, BabyRuth, Winston, Pinkman, Churchkey, Lego, Ronda FNGs: None COUNT: 8 WARMUP: something beer THE THANG: eat. drink. be merry. MARY: she sounds hot ANNOUNCEMENTS: sombreros may appear COT: Amen
AO: Thunder Q: SmokeScreen PAX: Cabana Boy, Traitor, Churchkey, Escrow, Insanity, Bucket Truck, Spot, Phlegm, Ronda, Oscar FNGs: None COUNT: 10 Had 10 PAX meet up in the gloom this morning. Warm up- Lap around the track followed by 1 minute of side straddle hops, 1 minute of high knees, 1 minute of butt kicks. …
AO: Battle Q: CESS PAX: CESS, Misfire, Ronda, Ward Bradley, Big Worm, Spot FNGs: None COUNT: 6 WARMUP: 10 SSH IC 10 Merkins IC 10 Spot LBC’s IC 10 Squats IC THE THANG: Run to the entrance of Flora 10 rounds 5 SSH IC 5 Burpees Run to the BATTLE loop and grab 2 blocks …
AO: Amble Q: Nails PAX: BunkBed, Snowflake, TomTom, Betamax, Dry Heave, Nails, Huffy, DriveBy, Oscar, CESS, Easy Street, Ash, Kitty, Backstop, HolyPoker, Jar Jar, Biggie Smalls, BigTime, OBC, RayCharles, Bunch, Bundy, Collar, Ziffel, LA Gear, Prodigal, BabyRuth, Quartermaster, Pipeline, TapeWorm, Bemis, Cauliflower, Friar Tuck, Bailiff, QuickBooks, Stache, Bootleg, Tube Socks, Fallout (1st F), Hawg, Winston, …
AO: Thunder Q: Bucket Truck PAX: Costanza, Backstop, Ronda, Bucket Truck, Oscar, Spot, Escrow, Adrian, Huffy, Insanity, Phlegm, SweetTart, Trader, Sonic FNGs: 1 Sonic COUNT: 14 WARMUP: Michael Phelps’s, Arm Stretches, Right Over Left, Left Over Right, Arm Circles (forward and back), Balance Quad Stretches THE THANG: Warm up lap around track, circuits: lap runner …
AO: Thunder Q: Bucket Truck PAX: Costanza, Backstop, Ronda, Bucket Truck, Oscar, Spot, Escrow, Adrian, Huffy, Insanity, Phlegm, SweetTart, Traitor, Sonic FNGs: 1 Sonic COUNT: 14 WARMUP: Michael Phelps’s, Arm Stretches, Right Over Left, Left Over Right, Arm Circles (forward and back), Balance Quad Stretches THE THANG: Warm up lap around track, circuits: lap runner …
AO: -Wall Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), Biggie Smalls, Lego, 8 Mile, Bundy, Love Child, Ronda, Tube Socks, Cauliflower, BabyRuth, Fed Ex, Ghost Rider FNGs: None COUNT: 12 WARMUP: so Pre run action was done THE THANG: www.strava.com/routes/3049386568053648734 MARY: Biggie makes a dramatic exit ANNOUNCEMENTS: COT: Prayers for …
AO: Thunder Q: SweetTart PAX: Adrian, Escrow, Insanity, SmokeScreen, Oscar, Froman, SweetTart, Ronda, Spot, Casey Coffer (Bucket Truck) FNGs: None COUNT: 11 WARMUP: Side Straddle Hop 30 count, Imperial Walker 25 count, LBAC’s 20 forward, 20 reverse, Spot LBC’s 20 count, 10 Burpees, Flutterkick 20 count, Carolina Dry Dock 12 count, Ukranian Freedom Twists 20 …
AO: Battle Q: Hawg PAX: Hawg, Ronda, Adrian, Blind Date, CESS, Big Worm, Spot, McNugget, Ward Bradley FNGs: None COUNT: 9 WARMUP: SSH 25 IC 5 burpees Imperial Walkers 25 IC 5 burpees THE THANG: 1 min. EMOM-FREDDY MERCURYS HEALS TO HEAVEN BUZZ SAW VARIATIONS (crowd pleaser) AMERICAN HAMMERS 10 Burpees Time to climb them …
AO: Ramble Q: Huffy PAX: Bundy, Friar Tuck, QuickBooks, Bailiff, Churchkey, Easy Street, BabyRuth, Winston, Cauliflower, Costanza, Love Child, Mud Dawg ( 2nd F), SweetTart, DriveBy, Huffy, Biggie Smalls, Garnish, Ronda, Short Round FNGs: 1 Short Round COUNT: 19 connect.garmin.com/modern/course/142368624
AO: Battle Q: Ronda PAX: Ronda, Hawg, Misfire, Ward Bradley FNGs: None COUNT: 4 WARMUP: None THE THANG: DC MARY: ANNOUNCEMENTS: COT:
AO: Ramble Q: Love Child PAX: Love Child, Pondo, Lego, Ronda, Shocker, 8 Mile, Winston, QuickBooks, DriveBy, Tube Socks, Turtle, Biggie Smalls, Mud Dawg ( 2nd F), Bailiff, Easy Street, Bundy, BunkBed, SweetTart, CESS, Paper Boo, Huffy, Fallout (1st F), Costanza, LA Gear, TapeWorm, Hawg, Chewy, Prodigal, BabyRuth, Cauliflower, Friar Tuck, Bootleg, Brownie FNGs: None …
AO: Thunder Q: Oscar PAX: Backstop, CESS, Insanity, Oscar, Phlegm, Ronda, Spot, SweetTart, Bucket Truck, Adrian FNGs: None COUNT: 10 WARMUP: Lap Catchers squat Worlds Greatest Stretch Cat – cow Thread the needle Bird dogs Mercans Hip thrusts Spot LBCs THE THANG: W/partners 3 rounds Stair climb 1/2/3 steps each round while partner does an …
AO: Dawnstrike Q: Fallout (1st F) PAX: Misfire, Ronda, Jar Jar, Betamax, Babar, Prodigal, Fallout (1st F), BunkBed, Coin Flip, Bayou, Oscar, CESS FNGs: None COUNT: 12 WARMUP: SSH, 25, IC Imperial Walkers, 20, IC LBAC, 15, IC, forward and back 10 burpees, lap around island Abe vigodas, 10, IC Van Godhas, 10, IC Derricks, …
AO: Thunder Q: Churchkey PAX: Adrian, CESS, Churchkey, Costanza, Fallout (1st F), Huffy, Ronda, SmokeScreen, Spot FNGs: None COUNT: 9 WARMUP: SSH, Tunnel, Arm Circles, Emp. Walkers THE THANG: Thunder Deconstructed Burpee x 2 Mercan x 20 Up/Downs x 20 Jump Squats x 20 Bobby Hurley x 2 Pop squat x 20 Jump squat x …
AO: Ramble Q: Garnish PAX: Cauliflower, Tube Socks, Garnish, Turtle, Costanza, Huffy, BabyRuth, QuickBooks, Churchkey, Friar Tuck, SweetTart, Ronda, Love Child, Bailiff FNGs: None COUNT: 14 WARMUP: stretch! THE THANG: www.strava.com/routes/3040270692287154596 Choose your own adventure around Milford loop MARY: ANNOUNCEMENTS: COT:
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), Biggie Smalls, Betamax, Oscar, Spot, Ronda, Garnish, Traitor, SweetTart, Bucket Truck, SmokeScreen, Insanity, Greg Black FNGs: None COUNT: 13 WARMUP: Mosey around the track and poorly executed attempt at Cadence THE THANG: DORA of 100 step ups, 200 squats, 300 lbcs …
AO: Battle Q: CESS, CESS, Misfire PAX: CESS, Misfire, Betamax, Hawg, Oscar, Adrian, Ronda FNGs: None COUNT: 7 WARMUP: Jog to the Circle of Death Misfire turned it over to Oscar for the warmup. 5 minutes of exercises and a couple stretches. THE THANG: Move over to the MUV parking lot for Twenty, Twen, Twen …
AO: Ramble Q: Churchkey PAX: Bundy, Huffy, Bailiff, CESS, BabyRuth, Cauliflower, Tube Socks, 8 Mile, Winston, Churchkey, Love Child, SweetTart, Turtle, QuickBooks, Costanza, Ronda FNGs: None COUNT: 16 WARMUP: I see Quickbooks THE THANG: www.strava.com/routes/3033479722319469484 MARY: We lost QuickBooks ANNOUNCEMENTS: we found QuickBooks COT:Thankful for QuickBooks
AO: Ramble Q: Turtle PAX: 8 Mile, Bootleg, Cauliflower, Churchkey, Friar Tuck, Garnish, Huffy, Lego, Love Child, Ronda, Stache, SweetTart, Turtle, Winston, Too cold for FNG’s FNGs: 1 Too cold for FNG’s COUNT: 14 WARMUP: ?? Couldn’t tell you, wasn’t there… The thang: 4 frosty miles with a loop around heathwood circle. Followed up with …
AO: Thunder Q: Biggie Smalls PAX: Backstop, Betamax, Biggie Smalls, Huffy, Oscar, Spot, SweetTart, Insanity, Bucket Truck, Costanza, Escrow, Traitor, allblackmd, Adrian, Ronda FNGs: None COUNT: 15 WARMUP: -10 SSH -10 TTT -10 LBAC -10 windmills Mosey THE THANG: 4 corners around hand. 5 burpees, 10 Merkins, 15 squat at each corner. Striders and mosey …
AO: Thunder Q: Huffy PAX: Huffy, Froman, Costanza, Pinkman, Spot, SweetTart, Adrian, Escrow, Traitor, Oscar, Insanity, Ronda, SmokeScreen, Arson FNGs: None COUNT: 14 WARMUP: Take a look at the lunar eclipse, then run backwards around the track. Jog to the center and get in a few Merkins, SSH, Imperial Walkers, and some squats. THE THANG: …
AO: Sandlot Q: Runt, Bayou PAX: Full Metal Jacket, Bayou, Runt, Broke Down, Ruby, Valdez, Fenway, Honey Do, Hasbro, Ronda, Betty Crocker, Cottontail, Gepetto, BunkBed, The Beast, Two Gloves, @Misfire FNGs: None COUNT: 17 WARMUP: Hot Tub Hill SSH IC x 9 + 9 Burpees Thru the tunnel IC x 9 + 1 Burpee Imperial …
AO: Battle Q: Misfire, Ronda PAX: Misfire, Ronda FNGs: None COUNT: 2 WARMUP: THE THANG: 2 battle pax traveled to the northeast for the sandlot 9 yr anniversary MARY: ANNOUNCEMENTS: COT:
AO: Ramble Q: Garnish PAX: Cauliflower, Turtle, Churchkey, Friar Tuck, Bundy, SweetTart, Winston, Garnish, Love Child, Ronda, Easy Street, Costanza FNGs: None COUNT: 12 WARMUP: drove to AO THE THANG: strava.app.link/BCUML9Z8Fub MARY: ANNOUNCEMENTS: CBHM sign up COT:
AO: Thunder Q: Escrow PAX: SweetTart, Insanity, Spot, Huffy, Ronda, Costanza, Fallout (1st F), Oscar, Smokescreen FNGs: None COUNT: 10 WARMUP: SSH,LBAC,RTR,quad,TTT,DD,calf THE THANG: run + intersection exercises (merkins, flutter, air squats, jumping squats, SSH, etc) followed by stairway to hell Dora. ; Emily Douglas rounds with pull-ups, dips, decline merkins, step ups, dips and …
AO: Ramble Q: Tube Socks, Nails PAX: Churchkey, Love Child, Friar Tuck, Bundy, Nails, DriveBy, Tube Socks, QuickBooks, Mud Dawg ( 2nd F), 8 Mile, Oscar, Turtle, RayCharles, Ronda, Stache, Ripcord, OBC, Ball Boy FNGs: None COUNT: 18 WARMUP: Tubes going over the route options THE THANG: connect.garmin.com/modern/course/135146763 or connect.garmin.com/modern/course/135147009 MARY: had a little lamb? …
AO: Thunder Q: Oscar PAX: Costanza, Fallout (1st F), Insanity, Oscar, Spot, Ronda, Cornstache FNGs: None COUNT: 7 WARMUP: Sun salutations Catchers squat loosen up Worlds Greatest Stretch Mercans SSH Imperial Walkers Squats Track lap Walking stretches THE THANG: Mosey to Emily Douglas Hip thrusts Reverse plank Carolina Crab-cake 5 full-hang pull-ups 10 incline & …
AO: Ramble Q: Friar Tuck PAX: Bailiff, Tube Socks, QuickBooks, DriveBy, Bootleg, Ronda, BabyRuth, 8 Mile, Friar Tuck FNGs: None COUNT: 9 THE THANG: Ran up some hills while shaking off the weekends’ festivities. Go Cocks. ANNOUNCEMENTS: Has anyone NOT signed up yet for the cold brew half? COT: Sub Tuum Praesidium, in the traditional …
AO: Ramble Q: 8 Mile PAX: Churchkey, Costanza, Bundy, CESS, Garnish, Friar Tuck, Huffy, Bootleg, BabyRuth, Ronda, Winston FNGs: None COUNT: 12 WARMUP: a quick deuce THE THANG: Owens Field Park has gates. Watch out! MARY: ANNOUNCEMENTS: Cess’ driveway is now a designated drop zone for canned goods, among other things (just no mac and …
AO: _Bull Q: Biggie Smalls, Betamax, Prodigal PAX: Bayou, Snowflake, LA Gear, BabyRuth, Serena, Silver Bullet, Flipper, Nails, Escrow, Mud Dawg ( 2nd F), TapeWorm, Ziffel, CESS, Bemis, Shocker, Runt, Prodigal, Churchkey, Biggie Smalls, Oscar, Cottontail, Stache, Pipeline, Swingline, Ronda, SweetTart, Alter boy, Sachel +2.0 FNGs: None COUNT: 28 Bullseye Half Marathon. It was a …
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), SweetTart, Traitor, Garnish, Ronda, Oscar, Froman, Insanity, Spot FNGs: None COUNT: 9 WARMUP: A quick jog to Emily Douglas then right into a dora of 100 big boys, 200 squats, and 300 LBCs one partner works one partner runs a lap …
AO: Ramble Q: QuickBooks PAX: Friar Tuck, Garnish, QuickBooks, Stache, Huffy, Tube Socks, 8 Mile, Bootleg, Love Child, Bundy, Ronda, Costanza, Churchkey, Bailiff, Paper Boo, + 3 of QBs Law School Students FNGs: None COUNT: 18 WARMUP: Some weird mansplaining vibes from QB THE THANG: Ramble 5k but different start MARY: dear lord in heaven …
AO: Thunder Q: SweetTart PAX: SweetTart, Insanity, Huffy, Costanza, Spot, Fallout (1st F), Escrow, Ronda, Bucket Truck, Oscar, Phlegm FNGs: None COUNT: 11 WARMUP: SSH, Through the Tunnell, Imperial Walkers, Merkins THE THANG: RETURN OF THE KRAKEN 5 Kraken Burpees every 5 minutes. Round 1 10 BDE Burpees 10 yard Murder Bunny 10 BDE Burpees …
AO: Battle Q: Ronda, CESS PAX: Ronda, CESS, Billy Bob, Spot, Ratatouille, Misfire FNGs: None COUNT: 6 WARMUP: 10 SSH IC by Ronda and he passed it off to YHC. 10 Merkins IC 10 Squats IC 10 High Knees IC 10 Butt Kickers IC THE THANG: Time for week two of the BELL RINGER! music …
FNGs: None COUNT: 9 WARMUP: like 10 SSH and some deep stretches THE THANG: Care Bear Squared or how I learned to stop worrying and love the suck. 25yd ea. side for the square (cones). 25 reps each corner. AMRAP for ~45ish min. Bear crawl – Airsquats Left Side Bear Crawl – Mercans Crawl Bear …
FNGs: None COUNT: 12 WARMUP: psssh no THE THANG: connect.garmin.com/modern/course/127191733 MARY: nah ANNOUNCEMENTS: Lots and lots of races COT: Took tubey a few seconds to remember Q has the prayer
AO: Woodshed Q: heehaw, Silver Bullet, Odyssey, Chewy, Ash, Bloodwork (Woodshed), Pondo, Silent Bob PAX: Odyssey, Ash, Bloodwork (Woodshed), heehaw, Pondo, Jar Jar, Insanity, Biggie Smalls, Ronda, Pipeline, HolyPoker, Prodigal, SweetTart, Teddy, Chewy, Billy Bob, Mud Dawg ( 2nd F), Side Salad, Bucket Truck, Spot, Fallout (1st F), Silver Bullet, Silent Bob, Bonesaw FNGs: None …
AO: Spur Q: BunkBed, Oscar, Ronda PAX: BunkBed, Oscar, Ronda, Betamax, Prodigal, Froman, VHS FNGs: None COUNT: 7 It’s that time of month again! #battle, #dawnstrike and #spur meet up for some ultimate frisbee madness. WARMUP: Moseyed to band field. @Oscar led us through some stretching and the PAX tossed around the disc for a …
FNGs: None COUNT: 11 WARMUP: Lap around the track then circle up SSH x 15 Through The Tunnel x 15 LBAC x 15 both ways Imperial Walker x 15 Merkins x 15 THE THANG: Line up at the end of the field and complete as many rounds as possible in 30 mins…15 reps at each …
COUNT: 12 WARMUP: SSH IMPERIAL WALKERS LIL BABY ARM CIRCLES THROUGH THE TUNNELTHE THANG: MOSEY 4 CORNERS 1 slow fast merkins x 10 in cadence LBCs x 10 in cadence 2 Plank shoulder taps x 10 in cadence Merkins x 10 in cadence 3 jump lunges x 10 Flutter Kicks x 10 in cadence 4 …