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The Benefits of FitWit Training with Ethan Duff

Aug 13, 2020


​So here's the question, how do active people in the Atlanta area, stay pain-free and live the active fulfilled life that they deserve at any age. This is the question. And this podcast is the answer. I'm Danny Matta and welcome to the Active Atlanta Podcast.

Active Atlanta Podcast is sponsored by Athletes' Potential. And at Potential we help active adults stay that way. Pain-free and active during the sports and activities that they do. For life. We do this by working on four different areas. That's movement, nutrition, stress management, and sleep. When we optimize these four areas, you feel better, move better, you live better for life. Head over to to learn how we can help you stay active for life today.

What is up everyone and welcome back to the Active Atlanta Podcast. I'm your host Doctor Jake Swart. And with me, I have the head trainer of Fit Wit Ethan Duff guys. This dude is super knowledgeable when it comes to the world of health, wellness, fitness training, and all the above. He's doing some really incredible things for a company called FitWit and I'm super excited to get him on the podcast today.

So Ethan, welcome to the show. 

Thanks, Jake. Thanks for having me, man. 

Yeah, yeah, dude, you guys are we'll just briefly touch this because I'm sure our listeners are tired of hearing about it too, but man, what's, COVID coming around and, and just the impact it's had on an industry, like, like a gymnasiums or like fitness facilities.

Sure. You guys are, I'm not, I'm not shy to say it. You guys are. Far better than a lot of the gyms that we work with or that we've seen in the Atlanta area, I should say from both a value add standpoint to the patients and your communication the leadership has been very clear, concise, and I mean, and people will notice that.

So what are some of the, what are some of the ways that you are, what are some tactics, I guess, that you've used to just try to stay steady throughout all this and maintain a good relationship with the community that you guys worked so hard to. Yeah, absolutely. You know, I think the big thing for us, and I've seen it throughout just following other gyms in town and just, you know, around the country and the world.

I think the gyms have had a really good way of just hitting the ground running, you know, and I think the fact that community is such a big part of gym culture now. It's easy to be able to reach out, talk to you, the members, and have a game plan that allows you to kind of just flow and keep going. And these, and these really weird and trying times, and, you know, kind of unprecedented waters that we're, that we're all in.

And I think for us as a company, the fact that community is one of our main staples. You know, it's really kind of the foundation of what we are as a, as a gym and as a couple. It was easy for us to just flow into this. And, you know some of the big things we did right off the bat is we shifted everything to online into that online true coach platform, which has been really cool and really helpful.

It's a really in depth. I don't know if you've ever gone untrue coach, but you can, you can program and you can have video links and you can really not only customize, but personalized workouts for people in there. We jumped right on that. And we also did a really good job dividing up our entire gym. You know, we do a big group fitness program, and we took all the staff members of the gym and basically divvied up all of our members to the different coaches throughout the gym.

And everybody now had their group of people that they were responsible for. And we went right to doing a live. Facebook live workouts immediately. I mean, the first week of shutting everything down, we went right to Facebook, live workouts, transitioned that into zoom live workouts. We posted all the workouts into replay.

So people would have access to all these things. And I definitely think one of the big things that we always try to provide at FitWit is this idea of value. And sometimes, sometimes it can be, you know, making sure that we are always over-delivering, you know, how do we continue to over-deliver? So, you know, nothing was changed as far as membership dues or fees.

It was, hey, let's see what we can do. How are we going to roll through this? And how can we just set up an awesome online platform that will allow people to not only have live opportunities to work out, but also the ability to access, replay videos, and then have a coach that they can access through a, program and a platform that has all kinds of content in it.

So really just kind of hitting the ball, running on those, those three phases. Yeah. Yeah. And maybe you guys do over deliver a ton. I love it. You guys do over there from a, from a programming standpoint because you guys really tend, tend to take like a mobilly and to play a, you guys are trying to make sure that people are able to move well, and then move often.

That's something we talked about all the time in our clinic. I think you guys kind of like really internalize that at your guys' facility as well. What do you think is, so for our listeners who may not be familiar with who fit with is what, what is fit and what do you think is some of you guys.

Key contributing factors to your identity. And this may be a loaded question, but, and then what kind of separates you from other gyms in the area? Yeah, absolutely. I mean, as I was saying before, our community is really big. I know a lot of gyms kind of tout having a great community, but you know, fit with, start it in 2006 and I don't have all the facts about the Atlanta fitness community, but I would definitely say we're probably one of the longest running.

Gyms and brands in the city, which is just a testament to not only the company, but also the community that supports its its company. Right? So you know, 14 years doing this and we've evolved over those years. And we still have members who have been here from day one. We have lots of members who have been here for over 10 years, and I think they really set the foundation of, of what it is that we do.

And we almost like to call ourselves the cheers of fitness. You know, we're the place where everybody, everybody goes, right? Like everybody goes and everybody knows your name. And, you know, so for me, I, I run all the morning classes at the gym and I can tell you every single person's name that comes into that room.

And I mean, every morning class we had today, there was over 20 people in every class. I can tell you all their names and that's kind of rooted in the culture. Yeah, how we train our staff that, hey, you're expected to know these people's names to address them by their names, to get to know them, to kind of set this relationship and understanding that relationships is really the foundation of what we do as a business.

You know, like having cool programs and, and understanding, you know, functional anatomy and understanding fitness. You know, that's paramount. We need to know that to do this job, but really understanding people and building relationships is what sets the foundation. So. I think that is what sets us apart.

And we just also continue to evolve. You know, this idea of 1% better is, is really at the foundation of us as a community and us as a staff. And we've seen, we've seen lots of iterations over the 14 years of business. Yeah. Do I love it? Yeah, I think one of the things that I think is really interesting or that I love about you guys is, is the intelligence of the programming.

I mean, you, you guys are trying to just. Healthier and like the healthy, healthier, fitter, and stronger to kill human beings, man. And it really shows like very diverse in the programming that you guys have. You guys have all kinds of stuff that really transfers over into some of the stuff that we do in the PE and PT land or physical therapy land where you guys are doing about you know, like functional range, conditioning drills, you guys are doing like controlled articular rotations.

You guys are doing all these things that are not just going to make people stronger and fitter, but make them feel better as a, throughout their everyday life. And just, yeah. Better husband, better wife, better parent, better, better worker at their job, whatever the case may be that they're trying to improve.

Like fitness can definitely be a piece of that. And you guys go above and beyond in terms of just more it's more than just how much weight can you lift or how much of an athlete can you be? It's it's a, how well can you move as a human being? Which I think is really cool. Is that something that like, you've kind of really brought to the gym because.

Because we'll go like we've, we've put on some, like symposiums. Do you guys, and man, I got to say like, you guys are way more attentive than any other gym that we go to. Like your, your trainers are in there taking notes. Like you can tell, like, learning is definitely a part of that culture for you guys.

It's big, you know, for sure. I think it goes back to the 1% better, every everyday thing. And yeah. You know, well, before my time at fitness, the, at my time at fit with the main principle of our programming is, is do no harm, you know, and, and this idea that, you know, it's no, no one day is more important than your ability to come back to.

So, like you said, I mean, I need to be making sure I'm doing things that are, are a little bit more low risk, high reward. Like I don't need to be crushing people. You know, they need to be able to go to work after they leave the gym because, you know, that's what we train. Like you said, we, we train general the general population.

We train, you know, mothers and wives and husbands and we train fathers and we train, you know, people who work nine to five jobs. And, you know, at the end of the day, their, their goal is really just to move and feel better. And, you know, Yeah, we're just trying to check those buckets first. And I also think, you know, like most people who've been doing this for awhile.

We've all walked away with our own nicks and bruises and different overuse injuries. And I think we've all realized how can we be smarter because longevity you know, is really the name of the game. If I think about it, I don't know if you've watched it. It was, it was very popular a couple of months ago, but the last dance with Michael Jordan, I mean the ability to be great for a long period of time is really what it's about.

You know, it's rare and it's, you know, anyone can sprint, you know, one time, but can I keep doing it 10 years, 20 years, 30 years. Right. And yeah, that's kind of the base of, of what we want to provide them. 

I love it, man. Yeah. And that's so true. Like I would say we get, we get a lot of people in the clinic where it's like, you know, they went like real hard on a weekend and like what above that capacity level that they typically have.

I was just cause they don't train at those levels and that's fine. You don't have to go. You don't have to go that hard all the time. But yeah. I love the idea of being able to get people back into the gym the next day, make her so that you can work out over and over and over again, and just be physically active and not be crushed for the next week, you know be able to go on a hike up Stone Mountain and not be able to not sit down on the toilet because your legs are so sore the next day, you know?

And those are, those are arguably way more important than like some of these, like objective goals, I guess you can say where I want to be able to bench press 300 pounds or I'll be able to squat 500 pounds. It was like, well, why, why do you want to do that? And you have those goals too. Like, those are also important that not trying to pull through those by any means.

If you, if you have athletic goals, like there's a way that you can hit those and still be in, still enjoy like 80 or your everyday life as well. So what do you, what do you do, man? Like from a training perspective? Head trainer, the world of training is a grind, no ifs, ands, or buts about it. What has, how do you kind of maintain your fitness levels on top of everything that you do for.

Yeah, absolutely. You know, for me, it's I don't know if you've read atomic habit. I don't know if you've read it all and I've, you've probably read other books that kind of talk about just habit and discipline and stuff like that. And for me, it's just become it's part of the day. It's, it's almost like the brushing of the teeth.

I mean, yeah, it's a, it's part of my life, you know, it's, it's something that's going to get done no matter what, there's kind of not a negotiable and. And also understanding that that means I don't have to be in the gym for two hours to get a good workout or, you know, I, I try to set a clock. I give myself an hour in the morning, as soon as I finished kind of going through all my morning classes.

I take care of myself for an hour, and then it's back to getting everything else done in the day that needs to be done all the backend stuff that is part of, you know, running a gym program that people don't kind of realize and see. And you know, that takes place after I take care of myself and yep. Yeah.

Yeah. So do you write all the programming? We'll wrap it with them. Yeah, for sure. So what we do at fit, which is really cool is we always do kind of a peer review of programming. So we have a basic outline of this is our tenements. This is what we believe. This is what we're going to try to achieve. And it's structured in a way that we're trying to hit those main goals.

Like you talked about like a strength, conditioning and mobility. How can I touch on all of these three pieces? And then I write it out. It's based on a four week program each week as a staff, we go through at our staff meeting of the workouts. We peer review and we kind of check down, Hey, just what? That way I'm not getting stuck in and stuff that I think is cool.

And maybe I missed, maybe I'm missing a whole other thing out there, you know? And sure. Yeah. And so we peer review as a group, we make those changes and then we go from there, you know, right now, so many of those things are not in our. Wheelhouse because we don't have access to being able to share a lot of the equipment that we have.

So this idea of, of kiss, I don't know if you're familiar with keep it simple, stupid, keep it simple, stupid, right? Like that's how I, that's how I kind of live my life and my training. And that's what we try to do, bring into the gym as well. Keep it simple, stupid, you know, and yeah. How do I keep this as simple as possible and get the.

Yeah, I think that's awesome, man. Cause like there there's a lot and Instagram can be at fault at this to some level, but it's been around in the world of fitness, wherever people are always trying to look for like the real cute, sexy exercise that that just looks really cool. Right. And really like you look at any foundational program of any ad.

Professional athlete, rather, that's a fueled in quarter barbell athlete. Like  90% of what they do. 99% of what they do is foundational based movements. And then they get into the acute stuff. Once they've earned the rights. Do those movements, you know it's not a staple of what they do and they're not doing it every day by any means either.

And dude, you gotta be, you guys have to be chomping at the bit to, to get back into your facility. So on top of, I know I said, I only mentioned COVID once, but on top of COVID happening and kind of shutting you guys down, it happened right. As you guys were moving into a new facility, a new law.

Beautiful facility that is like, I know your members are excited to get there and your trainers and yourself, and to be just as excited to get in there as well. Yeah, absolutely man. And I mean, the people at home can't see it, but I'm wearing our new logo and our new brand man. And like I said, kind of ever evolving.

I mean, I came on at FitWit in 2015 and that was right when we moved from being a four location outdoor boot camp. Brand two, a two outdoor one indoor location. And that was our old College Avenue Kirkwood location, which, which you've been to before. Yeah, that was, that was about 3,000 square feet, I think.

And, you know, we get so much done in the, in that, in that space. And basically got to get to a point over the last five years where we realized there's all these other things we would love to expand into expanding into a kid's program, expanding into a youth athletic development program, expanding into a lower impact 55 plus program.

And, and how can we offer all of them? On top of our, you know, 28 person, large group training class, that's really been the foundation of FitWit for 14 years. And we realized, we realized we needed to expand. So we moved into a, about a 10,000 square foot facility. And I mean, it's we, me and Josh joke around that.

It's called the Fantasy Factory. We put a basketball, the goal in there and it's got field and oh yeah, man. Yeah. I mean, we did some hoops over there, man. Absolutely. We didn't spare expense. We got turf lanes and you know, it's, it's gorgeous. One of my big pushes was for the water fountain with the water bottle refiller and yeah.

Going from our gritty past of being in fields and being in the dirt to being in this more lush environment. But what's interesting is right now we're in the parking lot in front of this 10,000 square. Facility and we're doing it outdoors people, man. Oh, well, we're back to our roots, you know, Jake, we're back to our roots, which I think is really cool, man.

And it, you know, if anything, maybe it's helping a lot of our members members like get a little bit of that gritty feeling back, you know that yeah, we haven't had over the past five years and Hey man, when the time's right, we'll be inside that beautiful facility, they see what they can see, what they, you know, are, are looking forward to.

Yeah. Yeah, yeah, dude. Yeah. And then and then on top of that, like, dude, first of all, I've, I've heard probably about half of what you just said after you said you had a basketball hoop in there because I'm I I've been begging to get a basketball hoop over at a athlete's potential and they kind of suffice it with like a little mini hoop.

Yeah. I only worked for a week and then I'm like, all right, now I need a real hoop in here. But no, I'm just kidding, but like also on your guys' wall, I love what you guys have on there. You have in like big block letters, you have stronger together. And that's awesome. I think that that's like a mantra that you guys live by it.

And and, and the people that we work with do come from your gym. That's exactly how they kind of talk, man. Like it's it's I know it's cliche to say it too. Like it's a little cliche or overuse the term, trying to build a community within a gym, but you guys do a really good job at that. What do you think in something like outside of like good programming from the head trans perspective, what, and knowing people's names and everything, what is like, is there one thing or one big thing you can can attribute to.

Just that overall community vibe. I mean, you have to earn the right to have that community. So like, you guys have been in business for 14 years, it sounds like. So I mean, you have, it's been building over a process, but what is, what is a glue to kinda kind of keeps that together? Would you say? Yeah, that's a great question.

You know, I think, I think a big part of it is, is really just. Wanting to be a part of these people's lives, you know, like, yeah. Even for myself, you can't fake it, you know, within this, within this current climate that we're in. One of the big things I was saying is, man, I miss these conversation conversations I have with my community, you know, for the first three to four hours of my day.

I'm in there with, you know, 20 plus people. And we're talking about all kinds of stuff. We're talking about their lives. We're talking about their kids, we're talking about their jobs, you know, and we're just kind of, you know, getting to know each other and building those relationships. And that's really it.

You know, if you're going to be in this business, if you're going to be in this career and you're going to be successful, you have to understand that relationships come from. Learning to communicate. I see that conscious coach sitting behind you, you on bread, good stuff to say, but yeah, learning to communicate and building those foundational relationships is really what makes it a difference, you know, and some gyms talk about it.

And we really try to walk in those shoes, you know, at our staff meeting last year, I started a practice where everybody had to give. Something, they learned about a member that week. So we call it an open open-ended questions. Yeah. I set this up where basically every week you had to go up to a member, ask them an open-ended question, get to know something about them and then bring it to the staff.

And we talked about it as a staff at the staff meeting and, you know, just getting to know these people more than, oh, that Steve, he comes to the jail. Yeah. Yeah, no, sorry, go ahead. No, that's yeah, yeah. I was just saying that's that's it's crucial. And, and, and like, and like you said, like you can't fake it.

And, and oftentimes like when you have those deeper conversations and, and you, it's just natural to develop those deeper relationships The gym now, it's not like this other net, the gym doesn't become the siloed part of their life, where they, like, it becomes like an I part of their identity and it starts trickling into the other aspects of their life.

And it's the same thing, like what we do in the clinic. And, and so like, you know, like when somebody comes into a clinic for example, and say they have, you know, back pain or whatever, they've had back pain for 20 years, right. And you guys see this in a gym probably way more than I see it in a clinic.

Cause like a lot of people don't realize is like gyms are oftentimes like first responders to injuries. Right. Or chronic pain in particular too. Definitely like the, the that first step for a lot of people and correcting that. But people coming like, yeah, my back pain has been hurting me for like, you know, kind of 20 years.

I'm like, oh man, that sucks. What's going on? And and then, yeah, and then, but then my big by big question is like, why, why are you in here? Like, what, what is it over the past 20 years? Like, what is it stopping you from doing, you know? And then it's like, oh, well, you know, I'm a, I'm a about to have my third kid and I'm afraid that I'm not going to be able to get on the floor and play and play with my daughter as much as I want to, you know, or you know, I have this goal I'm about to retire soon.

And you know, I busted my ass, my entire life to be able to have these, be able to go on these trips, my wife, and I'm nervous not going to be able to. Dude. I just have these conversations with people all the time. And once you find out like, oh, that's your motivation to come in here? It's not, it's not your back pain.

It's the same thing at the gym. Like those are your motivations for coming in. It's not for becoming a member or sticking with the gym. It's not a, you want to get fit or you want to look good in front of a mirror. Like, yeah. I mean, those are always nice perks for sure, but that's not going to be this.

That's not going to be a lifelong habit or lifelong habit for me. Reason that gets you through the tough times, or you had to wake up at four 30 in the morning to get to the gym. You don't want to, after the third bond, you know, and being able to develop and have those conversations and develop those relationships like they're not going to like people aren't going to want to go anywhere else.

What they've had those conversations, because you realize. Oh, this is more than a year, more than just a trainer to them. And they're more than just the client to you. It it's truly, it truly is a community at that point where you guys care about each other on a much deeper level than just, oh, you come here and pay money to go to the gym and I trained you because you pay money.

So I love that. I think that's a really cool idea. We might have to steal that. Start implementing that into our, into our weekly staff meetings as well. Because I think that's awesome. Just holds everyone accountable. It makes everyone try to have, because I'm sure just now it may have been like forced at first for your trainers to do that.

In terms of like, you know, they feel like, oh, we have this meeting coming up. I gotta ask, I gotta ask somebody a question. But I'm sure it's now is just a natural part of their day. And it's just like, they can't, they probably have too many like examples to give now they're searching for which one do they just want to give that week?

Oh, absolutely. And then it becomes like, okay, Now let's find a new person. I haven't built that great relationship with, you know, it's like I can talk to, I can talk to this person all day in class. Now let's find the new, the new member or the person I haven't been able to, you know, Get a little bit deeper into the relationship with, and I think, you know, I, I actually, it might've been Danny who said this to us one time when you guys came into the gym to do an in-service with us and he called it the tip of the spear.

Yeah. And just talking about how coaches and trainers really are the people who are around these people more than anything. And that's something I always try to remind our staff and I try to remember remind people when I'm talking to them, which is, you know, For most of our members, I see them 3, 4, 5 times a week.

Yeah. That's more than they see their best friend probably or their family or like their family or yeah, besides their spouse and their coworkers. Like I see them 3, 4, 5 times a week. And the better, it also goes back to this idea of, you know, people don't care about what, you know, they care about how you make them.

And if you can make them feel welcomed and want it, I mean, you're going to have a better, yeah. For sure. For sure. Yeah. I mean, and this is, and this is how you talk about the conscious coaching book. And I think it's becoming more and more prevalent, but like, man's like just good programming is it's just the base.

It's just, that's like the price to play. Yeah. That's like the price of entry, you know, good programming is just the beginning of what you need to be able to do. And then communication community development. Being able to care about it somewhat, but it sounds silly, but that's a, that's a skill to be able to like truly care about someone that may, that, that doesn't have any positive, like a net positive influence, but may not directly like gives you something for having that relationship, you know, like that that's a skill and that's when you truly start caring about people.

So, yeah, I love that you guys do that and I'm super interested too, by the way of all these like exhilarate programs that you're having off of your main foundational program or programming. So you're having, you said like a kid's camp and, or a kid's program and a athletic development program. Yeah, absolutely.

Those are two separate things. Those are two separate things. So we run, we run a kids program, which I actually started. Which if you know me well, you know, you would think that's funny, but we started a kids program at the gym about four years ago and I started heading that up and that soon grew and, you know, you know, the community we live in and, and yeah.

Where the gym is located everywhere. Oh, families and kids everywhere that that's grown over the years to where that gets separated into three different time slots for ages, we were able to separate into three different time slots. 

And then we realized last year that it would be something to really touch this community, you know, you see, you guys have all the time, you have all these kids that come in that play, they play basketball. And you know, they're, they're getting really involved in sports and we realized like, yeah, how can we help do this the right way? 

How can we have some kind of athletic development program that's going to help teach kids kind of foundational training, strength, training, and also foundational conditioning and plyometrics and things that athletes need.

So a little bit more structured and just also helping and in this world, that's, you know, continuing to become more specialized. You know, more, more soccer year round, and how can we help kids have these periods of time that are, Hey, maybe for six weeks you do this. You'd have to like development program instead of doing another soccer camp.

And this way you can get, you know, learn to get strong and, and focus on these other things. So, yeah, we started that last year and that was basically little six week blocks where you would sign up. We were limited limiting it to 14 people, 14 kids. Starting at age 12. So realizing that kids really just need to play at first, you know, they can learn some foundational things like here's how to squat and here's how to do a pushup, but, but really, you know, around 12, hey, let's start.

If you're interested to focus on getting a little bit deeper into training. So a lot more focused, a lot more like how we train adults and we limited the classes. And that was something we were trying to expand. We're still running it right now. We do zoom and we do some in-person outdoor. We call it shorthand yet.

Yeah. Okay. Nice. Do I love it? So at the at the Fun Factory, you guys you guys also have the so the turf strip, I think that's awesome. And then, so you guys will be getting to a lot of agility work. I think that that's, I think that's an important piece, that's this, and a lot of like adult training programs as well.

And I know you guys implement that as well. So just again, another feature of like how you guys are going above and beyond and really trying to get that 1% better. But so clearly a jelly program is going to be part of it. You guys have do you guys have like all the rowers as well? Like all the, all the equipment you can be like C2, rowers you guys have skier, assault, bikes, all that fun stuff.

Yeah. We don't have skier. We, we do have, you know, the concept two ERGs and we row, and we like to to focus on, you know, a lot of rowing stuff. We usually take a group of people to the Atlanta Earth Sprints every year. And we have the airbikes, which is really just I think probably bang for your buck.

One of the best pieces of conditioning equipment, they're the best torture devices of all time, man, absolutely low, low impact, low stress on the, on the joints in the back. And I mean, bang for your buck. I would say low risk, high reward, man. You can click on that thing, build a strong engine. And if you're, if you're wanting to leave out of the gym, feeling like someone, you know, Kicked your butt.

I mean, there's nothing worse than getting on that bike. So we had those and we got sleds and we do a lot of heavy sled pushing and some lighter sled sprinting. And then classic kettlebells. We do most of our strength training and external loading with kettlebells and yup. Pull up bars, pull up rigs.

We use med balls to do med ball, throwing to kind of get some plyometric power work in some light and borrowing. Yeah. Yeah. And one of our big focuses really is a lot of tempo work today. In fact, was it today, today in fact, was at tempo training shrink day in which we kind of focused on slowing movements down and putting them on Timbo clocks.

So we can focus a little bit more time under tension. And that's that's been a big staple in our program for the past couple of years. Yeah, man, we do the most of what we can do. And you guys are doing incredible things. If it's somebody wanted to find out more about Fit Wit or rather that's on the, on a website or a social media account or email, like what would be the best way for them to kind of get in touch with them?

Yeah, absolutely. I mean, our website is extremely thorough. We have a blog on there and there's lots of great information, including some of our different programs that we're currently running right now and all of the online offerings that we're also offering right now. So that's just and then from a social media standpoint, we're on Facebook.

If you look up Fit Wit, and then also our Instagram tag, I believe is @fitwitnation, if I'm not mistaken, so @fitwitnation is a good place to find it. Those social media posts. 

Cool. Yeah. Yeah. 

You can get some sneak peaks of the gin as well in there, man. 

That's a, that's what I've been. That's why I haven't taken, taken, taking my looks at, so we'll do Ethan.

I really appreciate your time this evening, man. It's been great to have you on the show. You guys are doing awesome things over there and I can't wait for that space to get open. Cause it's going to be, it's going to be great for the ochres and just Atlanta area. 

Yeah. Thanks Jacob. Good talking to you, man.

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