Nouman Ali Khan – Fajr Club Day 6
AI: Summary ©
The speakers discuss the importance of honoring others' emotions and feelings, including the negative impact of socializing too much and balancing socializing with work. They emphasize the need for proper engagement and workouts to improve muscle strength and prevent injuries, and provide information on weight and injuries. The speakers also discuss the benefits of working out and maintaining healthy lifestyle habits, including avoiding bullies and maintaining a healthy diet. The host emphasizes the importance of consistency and dedication to achieving a healthy lifestyle.
AI: Summary ©
Stop Loss
for the love for Allah. Allahu Allah De Stefano la de la ilaha illa Allah.
Allah you will for you
to really La La Hama, Hama sit down and worrying
about Dr. Ouattara later. Later.
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from Bella Bella Bella Mina, Linda in Dhaka in Napa and trust me are lolly and Samuel le portobay. Elena. Elena, Lana, Lana in NACA, NACA and a Weber for him and that
was all Allahu taala sallallahu taala Allah Heidi halki Allah hi hiding Mohammedan Muhammad wa ala alihi
wa sahbihi Casa de as well as my bureau hermetica
Yeah, yeah, I mean, I mean speller Walkman Okay, Rahim.
Shut up.
Shut the last
one.
Rafi
was was
was really super useful photo
of love.
For you.
Left.
Yeah.
Well,
good to see.
Ya.
So
we spoke about a hospital law. We spoke about the La Ilaha Illa. One
day, we spoke about a llama and
today we should talk about robotics.
So
a good way to think about this is
when
you you have to understand really the most important thing, the difference between your relationship with everybody else and your relationship with Allah.
The second cliche, nothing can be compared to a lot. And actually in that way. When you understand that every other relationship you have has something that's similar to what you have with Allah, but what you have with allies perfect. What you have with everybody else is not perfect. Like for example, Allah loves us, but our parents love
was to write,
Allah sees us. But I see you too, right? So there's some things it sounds like we have in common would stuff we have with each other, and then Allah has with us. But there are big differences, or big, big differences. So I'll highlight one of those differences to you today.
When you disappoint somebody, and even if you apologize to them,
they feel the need, sometimes to make you feel bad.
To make you feel bad not to make you feel at peace, almost like saying, You made me feel bad. Now it's my turn to make you feel bad. You need to know what I felt like. Right? So even if it's not revenge, at the very least you want to make them feel like they need to be put on the spot. Right?
When we say Hola, we're Of course turning to a light saying we messed up. We're asking you to forgive us cover it up.
But a lot in response, not only are we recognizing that after he forgives us, and he covers up for us. It's not like he doesn't want us to feel any better. Because right after that we turned as the same Allah and we say you're the you're the source of peace, you're the only one that can give me peace. So in how not only do we turn to a lot because we messed up with him. We turn to a lot to make us feel better do.
Right You understand? We can't do that with a person. You can't go to the same person that you disappointed. And I go to them also for making you feel better. In fact, they'll say now it's your turn to make me feel better. It will be the other way around. Right? So if you've made mom upset, you're not going to go to mom and say Hey, Mom, can
you make me sad? No, you made mom sad. So you're going to give mom a hug and make mom feel better. But here we are. We disappointed a lot and returned to Atlanta. Yeah, like you're the only one who can give me peace.
But on top of that, not only does it like give us that peace. He gives us way more than just peace. Now that's where the word comes from. The Baraka
is comes from the word Baraka. Baraka in Arabic means it comes from burqa basically means the old day with old times, sometimes they had really stubborn camels. Because the camels were like their, their ride, right? And sometimes a camel would just sit in the ground and they're heavy animals, right? You can't even pick it up. So once it decides to sit down and stuff itself into the sand, it keeps kind of sinking into the sand. And it won't budge no matter what you do. So this is actually the sitting of the camel when it kind of just gets sunk into the sand and it won't move. That's called Belka okay. And from it we get the word butter but it also means increase.
So what is what Allah is saying, when we call when we say the Baraka to him, they translate that as how blessed you are. But what what it means is how full of Baraka you are, what that means is when something stays and it doesn't budge, then it becomes one of the meanings of like, you know, say hate Movado right. Or something good as Mubarak. Or we're asking Allah for Baraka.
When Allah gives you something good, and it stays,
when he gives you something good, and it stays, you can have something good and it doesn't stay.
Right, you're gonna have a cake and it's not gonna stay. Yeah, you could build an amazing Legos tower.
And it won't stay. You could buy an amazing car, and it won't stay as good. So there's stuff you can have. Good. That doesn't stay. Yeah, we're asking allies, not only are you the source of peace, you're the only one that gives things that can stay. Nope, we can't have anything that can stay ever. And even if it goes away, can come back and come back again and come back with an increase means not only does it come back, it comes back more than the last time. Yeah, that's who you are. You're someone who has the ability to give good things that stay. And not only did they stay every time you give them back, they cut they're more than the last time. Yeah. This is your power. You're
the only one who has the power to put Buttercup in everything that you do for us, meaning increase and staying. Now this is really again, to think about the comparison. If somebody helps you,
and they go out of their way to help you. Then the next thing you ask them for help again. I think a lot of help you get done the next day they ask you for help again, and they'll help you again the third time I get a little tired now. Yeah, like come on, bro. I just somebody asked you for to borrow some money. Then they ask you the next day to borrow money then they borrow money then the next day to borrow money eventually. What are you gonna say?
Can I have a 20 again? No, I don't think I have a 20 can. Can you take a 10
okay to the next day. Can I have a 20 again? No, I don't have a 10 No, I don't even have a 10 bro. Just enough
So when you turn back to somebody, instead of giving you more and more and more, they start running out of juice. And now they're able to give you less and less and less until they're not able to give you at all.
And in fact, even the things they gave you before they start feeling about you remember all that time I helped you, it didn't count for nothing.
Right? debabrata also means Allah doesn't just keep giving, we keep asking, keeps giving. We keep asking, he keeps giving, we keep messing up, asking forgiveness, he keeps forgiving. He keeps giving peace. Well, he doesn't give less peace the next time. He gives, what, more the next time
we acknowledge that about Allah, Allah can never be compared to any creation, and what anybody does for us and will lead us for us. But when Allah does so much for us, this is the last part when it led us so much for us.
Then we started thinking like, man,
we're so I'm so good with ally like he does a lot for me. We're like best friends. You know what, he's one of our last names a friend, you know.
And
we start thinking of a lot like we think of a friend.
Right? The thing with friends is, even when you mess up, you're like, Yeah, but he's my best friend. It's okay. You know, or you could talk to best friends in a way that you don't talk about other people. Yeah. Best friends can mess around with each other, right?
And they can cross the line with each other. Anybody else? How could you say that? No, no, we're friends. We good like that. Right? So when Allah does so much for you, some part of you might start thinking, now I can be with Allah, like I am with someone who's my best friend. Look at everything he does for me, he must love me a lot. So I can just kind of loosen up a little bit. So after Baraka we have what are later
which is and how high you are. Meaning, no matter how much you do for me, you're not just anybody, you're still the highest of the high, I still have to maintain the respect, and the humility and the line that a slave should never cross. Yeah. So I recognize that because there's these two opposite things almost that are both with us and Allah. And this is what his daughter is teaching us. This is something you really have to remember in life. On the one hand, no one loves me more than a lot of us. No one will give me more than Allah will give me no one keeps giving me already sad even will give me no one keeps giving me right now, more than Allah gives me. No one understands me like ally
understands me, no one listens to me. Like Allah listens to me. All of those things I just said are about how close I am to Allah. Right? But no one's more powerful than Allah.
No one is more just than Allah. No one's scarier than
right? No one's mightier than Allah, no one has more authority than Allah. Now when I say powerful, high authorities, scary, right? Because scary Why? Because those that disobey Him, they should be scared of him.
They should be scared of him, right. And he's a judge, nobody's a judge, like a lesser judge. Those things feel like he's way far from us, that doesn't feel like positive feelings will be like scary feelings. The authority of Allah. And so there's two, almost opposite things. And we both with a lot the same time. If you keep thinking about how much Allah loves you, then you start not you stop thinking about how he was also an authority. And he is also your master, you're also a slave, you better act like a slave. So you start losing sight of that, and it messes you up your message, your relationship with a lab. On the other side, if you think of Allah as too much of an authority, the
judge the one who's scary, the one who created Judgment Day, the one who's gonna question you, those all scary things. When you think about that too much, then you start forgetting about the fact that he loves you so much, forgives you so much. It gives you peace gives you all of those things, right? So you have to balance both of those things. Right, and this beautiful, positive dialogue we have, we set all of those beautiful positive things, and we ended yellow, but still, you're the all high fatality and you're the possessor of all the glory and honor, I will always honor you. I will always you know understand how glorious you are. I will not think of you or speak of you in a way that's
not respectful. Yeah. So we balance both of those sides together. When we say a lot of man to sit. I mean, the market our Tally.
It's pretty amazing that Allah does that for us, right? Because for a lot of people it's one or the other some people when the only thing about elicit authority eventually they don't want to be Muslim anymore. They're like, he's just gonna throw me in * anyway.
What's the point? He's just always angry. Everything I do is hot. All right. So you know what, let me just haraam. Then I'm just a big baller. Um, anyway, you know
Nothing I do is good enough for him. That's because they don't look at the other side of what lies that side is true. But the other side is just as true which is he's loving, caring, forgiving, you know, all of that. And then on the other side, you've got people who say men, why are you trying to scare me about Allah? You know how loving allies
just you don't you don't get it. I was the he's the most loving of all, he loves us more than our mothers do. He He cares for me more than anybody else. So I don't know what you're trying to tell me about a less authority you're just being too negative.
And that becomes a reason to disobey Allah. So one becomes a reason to become distant from Allah, the other becomes a reason disobey Allah. And this is what led us he says, Don't go too far this way. Don't go too far. This way, some scholars would describe this as like,
two wings of a bird. A bird can fly without both both wings usually have one wing, it's gonna not take off and the other one, it can't take off and we need both links, to be able to have a good understanding of what lies Okay, so grab your stuff. Get your minds together. today's gonna be a little bit easier to do an exercise when Christmas is helping. Hungry
And you can tell us about comments
from your phone I guess.
Here we go.
Are you like? Yes we are. Hi internet.
Same thing that we've been doing the rotations, your hands on your hips.
rotate to the left.
Go to the right.
All right.
arms go forward small circles.
They're a little easier today. More stretching than anything.
Call recovery day.
big circles for
small circles back.
big circles back.
Relax. We'll go to the hips. hands on your hips
to the left.
Right.
All right. When do the ankles do the right foot first.
change directions.
Switch v.
sec. We're in the bandwidth
direction.
Walking high knees
warmed up a little bit.
Stretching works better when the body's warmed up.
A little easier.
Relax.
I'm gonna have you guys turn to the side, you can watch me first here
that will switch.
That's hard. It's usually a little easier when you have something to grab hold of, but
go nice and slow.
It doesn't have to be anything drastic.
And relax.
Ready to both legs.
Switch, switch legs.
Move around.
Thanks.
We're gonna take a knee.
Stretch that quad
hip flexors.
Everybody feel
tired. average, average
score sleepyhead
on the day that you do get worn out.
Better get that stretching and then to just call it and not do anything that day.
Make it a recovery day.
If you go to bed late.
I might help to go to sleep a little earlier might be the problem last night.
I don't want to talk about it.
No,
no, stop. No.
Yes. It's just I don't want to talk about it and you keep talking about it. I usually go to sleep. That's not good. At all. That makes sense.
Yes,
ma'am. Are you sitting here? I was catching up on some login notes. I was catching up on
three more lectures. No, yeah. I just had to play a couple of rounds of security to clear my mind
and defeat in our owl
reflect me like him like he plays like too hard right? Always beating like some of the boss of like nothing. Uh huh. Well put it on the show. Yeah, like one day in trouble All right. We can livestream repeating every boss.
Jackie will pretty hard. Everybody switch over? Yeah. I couldn't listen to the filter knew right in the background. It was way too late. I had to go to sugar fat. So much quieter. feels that much background noise. It was again tense. I could barely hear you. Does that mean I have to do it over again. So you got to do it.
I'm not going to care. I don't like any of the sports game day. You know if it was looking nice. That's okay.
Oh, really? Yeah. He like dropped me off like four times.
Do you
broke the curse of the finally.
Well found the root cause of everybody's tiredness. video game. I haven't played
10 minutes. That's all
modern warfare. No, I don't
like the level games. Yeah.
It's an extra. It's beautiful. So for the parents at home. See how excited kids get with video games. I would definitely limit this at nighttime. So not so exhausted.
Yeah, please played for like 2030 minutes and I just gave up
my trash.
To the morning video games yeah they used to meet the Kronos over and we have a big kids program here. We're gonna do a street fighter tournament.
For some reason he doesn't like it then we'll do a real live Street Fighter tournament.
No, not at all.
play video games too. I just don't play on my
Mario Kart
destroy you in Mario Kart.
I could just say just
you know how you make you cry when you follow it rainbow
retire existing.
Or when you get the blue turtle of death you know that is
number one in the race because you're winning the race as the number one guy.
I've had the blue turtle death at the finish line.
Number one to number eight because the blue turtle of that Oh, the butcher where they just hit you. I
think that blue turtle. I like it. Midway though. Yeah. But then I press the button and hold it on the outside of you. And then get one of those rocket ships and use it Yeah. Catch up and then as you let the show go
the red turtles great. Yeah.
See my depth of knowledge?
knowledge comes with depth.
For snipers. Oh, me. Oh, my gosh, is modern board.
game. I don't like it.
takes too much time. Too much of like the 12 hours on top of the game.
I can do that in real life a lot better.
is
a call of duty.
my kidneys are like
what kiddies? You have kidneys
to get addicted on.
I've ever played fortnight ever did all my games. Oh, you refuse to play fortnight right? It was actually so fun. Like two years ago, right? It was so fun. Yeah, I'd rather play crossy Road. And crash road was fun too.
Too much. And I guess you guys is addicted to stretching and exercise. I could stretch and play crossy road that good.
I should like play video game for like eight hours. 763 my job to play the 763 must have looked.
back then. I spoke to him. Yeah. He was like, it was like
a cookie monster myself. What just like
it was bad.
Circle rectangle. That makes sense. Like
Yeah,
it was.
It was a rectangle.
You were one of those shapes.
This is gonna be toothpick in school.
dad called me Gumby.
Gumby
it was just really skinny.
So that's like the lamest I would ever hear. Like, you just walk in the hallway. Like what's up?
I was like so funny, bro. So funny.
Better jokes
across the body have a topic.
No, no, I'm just saying later.
Gonna bully someone, or if you're gonna try to hurt him do it the right way.
Kids don't listen to this. Horrible. They're not like the topics of discussion. And what happens when kids get bullied, then they learn the only way to survive is to be bullies themselves. I know it's bad. I don't support that stuff. Good.
Either. You know what I did with you guys? When I saw any of that? Oh, yeah, yeah, like you do learning
English. So you'd be like, Oh, boy,
rehearsing because we play, some kids would get mean with each other. And we'd stop and switch, you know, every little kid
wants to never let anybody bully somebody else. Not acceptable.
Or, you know, like you guys are stretching and you're struggling with a pose or you're, you know, are flopping around during exercise, it's easy to make fun of it.
Right.
But that's just the qualities of a person has that.
Can't see the good input, someone wants something, you can see a person trying, they see a person failing. Right? He's gonna sit back and just, like, comment on somebody we seen you get better the past few days, almost as your toes. Yeah, not there yet.
I believe.
Okay, the effort would be much better used to better yourself and
talk bad about somebody else.
Usually, if you feel the need to do so,
it's because you're feeling some kind of way about yourself.
legs together,
anywhere and
you probably use your left leg more.
Usually, most movements go across the body.
So for instance, if we throw a ball and you're right handed, you plan on your left leg, your left leg is being used more.
Any questions coming through second?
Just Mashallah. I'm from Nepal.
By 730 at night, yes.
What's the question?
person?
What are these?
What are the?
What are these?
You can say that, that's fine. We're related.
There is this question from yesterday. I think they did it this morning on yesterday's video.
Let's go back to the butterfly stretch, okay, how to lose belly fat.
how to lose belly fat. So
there's no, it's not really
the thing to target one general area, if you want to lose fat, you got to eat right?
If you want to lose more fat exercise, more muscle you put out across the body, the more fat burns off.
And then to your question the other day about how you
if someone's trying to put on weight, everybody's gotta remember, the more muscle you put on, the more calories you burn at rest. Because that muscle generates more energy,
which it doesn't generate more it uses up more energy, which means you have to fuel yourself more. So the more muscle the more weight you put on, the more often you have to eat. So your calorie intake has to become larger and larger and larger.
Then I think there's been a lot of questions about different medical conditions diabetes, hypertension,
asthma,
I would recommend the same for everybody.
Start with a low intensity workout routine and slowly increase and monitor whatever issues that you have over time.
They can slowly dissipate, or you have to get more medical attention and try to fix them.
But
stretching has never hurt anybody, unless you're doing it the wrong way.
Where else
results? Too much resting time in between exercises.
Yeah, does resting between too much rest between exercise and different exercises affect the results.
Depends on what you're doing. If you have little rest in between, like very little risks, usually you're working on endurance, stamina. Alright, let's go, let's go, let's go, let's go. If you're trying to build more muscle strength,
you tend to want to increase the rest time in between.
Like for a sprinter, you're gonna go super hard for 30 seconds, and then you'll rest for a minute and a half, two minutes.
But for a marathon runner, you're gonna start at a pace and you just gonna keep going, there's no stopping until you're done.
So it just depends on what your goal is what you're trying to accomplish. It's not everybody's goal is to lose weight or gain weight or lose fat. gain muscle.
Everybody has a different purpose and what they want to accomplish.
It depends on if you're,
if you have kids, and you're just looking to keep up with them. And endurance is your you know, I would think Yeah, endurance is part of it. Strength is part of it. Kids jumping on you, you got to keep up with them.
You got to keep up with your daily routines because now you're not just taking care of yourself. You're taking care of a bunch of little ones. Yeah, so you want that endurance and the extra energy
that actually energy can come from putting on the muscle as well.
So it just depends on what the goal is.
If
If you want to look more into it and get more detail and accomplish your goals you guys are more than welcome to email me.
What's your email? Now out loud? Correct fitness [email protected]
Craig fitness and then the number one
that is
some kind of procedure is supposed to be the
laparoscopic
surgery, an abdomen? On Ave does this exercise? Does
it in person after when when the blood was the PostScript
exerted on the Canadian is exercise. I would ask your doctor, I don't know. After certain decisions, you've had stitches or any of that your recovery time will be based off what your doctor so the question if you guys didn't hear from Mike, but somebody asked me about some kind of surgery they had on their abdomen and it's okay to do these exercises. And your answer again is to ask the doctor. If you've had any kind of surgery and you're and you're waiting for that recovery point to be done, I would ask your doctor because they know what they did and what's going on inside your body. I can't look at you and tell you that you're recovered on the inside or any of that do
anything.
Where are you guys sore? When would you like to stretch.
I'm sorry, my upper back or middle pack back
the yoga.
Let's get here
on everybody to push up and suck up through your stomach.
So you push your upper back out as much as you can. You're also going to push the midsection of your back really stuck in your abdominals. It should feel a good stretch
in the back
and it should work your abdominals pretty well.
When you breathe out, come down,
in the back and come back.
down
as we breathe in.
When you push that breath out, you go up
Hello,
relax.
This stretch can actually be very good at flattening your stomach will necessarily get rid of belly fat but it will flatten it draws everything in.
What else?
Oh, my legs are sore. my glutes are sore sore from the leg day still terribly sorry.
Question How long to exercise every day is a restaurant, a resume meeting,
I would do 60 minutes a day,
60 minutes a day, Monday through Sunday is fine. If you're feeling worn out, then use one of those days to stretch walk during that 60 minutes.
mean even even recovery days, you don't need to just sleep the whole time, it's good to get that stress and that walking in.
Let's go here.
Reach through the hole.
your ankles should be up on your knee.
reach to the hole, grab here, pull back.
If I ran home, here, cross the leg reach through.
back.
You should feel a good stretch in your glutes. Yes, on the one side.
I would say if everybody
gets 60 minutes a day and changes or make sure they have good nutritional habits.
I feel quite different in three months.
Just how long it takes for the body to completely reset.
And we'll switch sides.
If you haven't already.
How can we lose belly?
Fat? Yes, sir, that
as I explained earlier about belly fat head fat.
The goal would be to get your nutrition to where it should be so that you're not adding excess fat.
And just exercise in general across your body. As you put on muscles, the fat will fall off.
There's no way to necessarily hit one specific area over another.
You can add more muscle to that area.
I will make it more dense and compact in that area.
And that would be just doing exercises for that specific region.
The greatest exercises for lose fat in general,
would be leg workouts.
Keeping your core solid.
Working your legs is a huge section of muscle so you burn a lot more energy at one time.
What else?
Oh, good.
That's
just remind me about hiding.
You getting better? Just gotta keep it consistent.
For all of those consistency is
definitely one of the most important parts
right there with nutrition.
Those of you that like,
remained with us for the last six days, and actually tried.
You just proved to yourself that you can.
Like it's something you can incorporate into your life, you can make it into a habit.
So, at the end of the day everybody can.
It depends on what you make a priority.
I mean, if you're making it a priority to get in and out, to get your burgers to eat, you may get a priority to stretch and exercise. If you really want energy, you want to feel better.
You want to help alleviate medical conditions and make that a priority.
In your daily diet, my daily diet that changes depending on what my goal is at the time right now.
A lot of chicken and rice, avocado, fruits, vegetables, all my vitamins.
A six meals a day, buy for snacks.
like regular snacks or like healthy snacks. Like healthy snack, bananas, fruit, vegetables.
My, my cheat for the day is a protein bar.
That's a cheap chocolate protein for
the dark chocolate can actually be good for you. And moderation really
is brain food.
Yeah, it's the moderation part that
you just sit there and smash dark chocolate all day long. It's probably I can't be so beneficial.
And then I also have a smoothie every morning with fruit, oats and flaxseed, chia seeds, blueberry, blueberries, all that. All that good stuff. Yogurt.
Are you starting to think of it?
As this putting bananas and strawberries out? I'd be hungry in the next 10 minutes after I check it.
Is that everything? That's not enough?
six meals for snacks.
Giant meals a day?
Yeah, so
I'm working up to five I did four yesterday, which is a big jump for me.
And one with the peanut butter and the
the shakes.
I'm gonna work up to five today.
Yeah, so how many?
How many calories? Is that for you? How many How is that five meals
are there like big meals like only 3000 calories.
If you're really really struggling to gain weight, or lose weight, or you just really want to dial everything in, you get a heart rate monitor that kind of allow you to know how many calories you've burned every day.
And then you can adjust your food intake off of that. If not, you're playing a guessing game. So you can start at a certain calorie base, and then adjust it by 500 a day one way or the other at the end of each week, because it takes seven days
of that 500 calorie deficit difference to know whether you're gaining weight or losing weight.
So if I'm reading 2500 calories a day,
at the end of the week, at the end of the seven days if I haven't gained any weight or lost any weight, and my goal is to gain weight. I'll add 500 calories a day. So it takes 3500 calories to gain a pound
or 530 500 100 a day 30 $500 a week.
Is there any more questions?
Please don't wait questions. Please.
Register
property
because it's a stretch. He's the only one out of the three that got asleep.
1009 asleep.
Exercise today. Gotta get out of this snap out of this.
Impressive.
That's good. That's pretty good story.
You got it. He put it in the word consistency, like I said, is the key, add one a day.
Well, just 3231 31 2345 and then I'll do it. I'll do 5678 910. Right. And I'll just keep doing it. And then I'll stop at 30. And I'll take a break, right? So if I did 31, right, and then I'll do another 3162. Right, then I do another one.
You're not good with odd numbers. Yeah.
And even harder at the end.
If that's what you do, is 3035 3035. Yes.
I'm just saying
93 they don't intend at the end, it's more relaxing. Now you can only just give me give me 31 and then we'll show you how to do it today.
I try to increase my purchases one or two every day.
One or two extra helps. Just like a gym, adding two and a half pounds to your weight every time makes a difference. Two and a half pounds each week for 10 weeks is an extra 25 pounds.
Let me think about it. Especially how many people stay lifting the same amount of weight for years. Yeah, significant increase. Yeah.
Because the body will adjust to two and a half pound increments or one pushup increments.
I got to the point where I could do 278 push ups in a row.
This is over.
Like right now. I like once I got to the plan. How many anymore? While I was in the army that was you know, we did a lot of push ups.
Most I didn't two minutes was I think 162 minutes. Two minutes. 160
push up for a second
all the way down all the way up.
The human body can do amazing things.
Maybe
army like army? Yes, definitely not.
Okay, although for the day.
Okay. Alright guys, thanks for watching. Follow me back for final day of kids pleasure club tomorrow.