Preston Pedersen ⚡️
@CoachPedersenMV
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M.Ed., CSCS • Strength & Speed • @IAstrengthcoach Co-Director • @BigTime_SC Host • Pursuit PE Consulting
Mount Vernon, IA
Joined August 2016
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This didn’t age well. 🤦🏼♂️
@KyleYNFL
6. Los Angeles Chargers – Tristan Wirfs (OT – Iowa)
While he doesn’t possess elite athleticism for his size, Wirfs moves well enough and excels in maintaining a solid base. Even when knocked off his mark, he’ll quickly reset and recover to give his QB time to get the ball out.
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▪️Speed & Agility again tomorrow morning at 6:15.
Great first day on Tuesday! Keep it up and bring a friend! ⚡️
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For Example:
Body Weight = 200 lbs
Weight gain calorie formula:
((200) x 15) + 500 = 3,500 cal/day
Food for the day:
▪️200 g or protein per day = 800 calories
▪️2,700 = good carbs and fats
…oh yeah and train hard! 💪🏻
#MVREFUEL
Weight gain calorie formula:
Body Weight x 15 +500
Get 1g of protein per Lb of body weight and least that much (meaning more) carbohydrate from good sources
Steal this ⬆️
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Big News!
The Guinness World Record officials just contacted me and confirmed that
@RyanNaeve
has the fastest 10 Yd Griddy in the world! 🌎 ⚡️🕺
Thanks to all those that supported Ryan along the way. 🙏🏻
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Split Squat has become one of our go-to lower body strength builders. It’s mostly semantics but we call it a split squat as opposed to a reverse lunge because of how we sequence the movement.
@LauraSwart3
does an awesome job of driving through to the top! 💪🏻⚡️
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In class we have a really awesome mix of students (girls, guys, no sports, one sport, multi-sport, in-season, out of season, etc). It’s one of the things I love about training; it doesn’t matter who you are, you just have to want to get better. 💪🏻⚡️
All Stangs. All In.
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A coach recently reached out to ask a few questions about how we structure our Strength & Speed program.
Here is my response to the first question...
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This is a video that we use in our leadership curriculum that seems to always hit home.
Taking ownership matters.
All Stangs. All Sports. All In.
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The Lymphoma is back, Summer’s treatments have ramped up significantly & everything will take place at the Mayo Clinic.
If you want to
#ShowSUMLove
please check out her CauseTeam page, read her story, order some apparel, bring some food & pray for her & her family. 🙏🏻 Please RT.
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One of our strength & speed coaches dropped a 💣 during our daily debrief.
“I wish that our ‘ego lifters’ would realize getting a weight with bad form isn’t the flex they think it is. I’d rather see our athletes crush the technique with a solid weight.” 🤯
Quality > Quantity
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My boys are pumped for “Dome Day,” so we put on the hype video for today. They loved it!
Then, while tucking Jayce in for nap, I said, “I love you, Buddy, I’ll see you at the Dome.” He rolled over and whispered, “There is no place like Dome”. 💪🏻🏈
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@CYounggreen
, the epitome of a great teammate & tireless worker.
My heart breaks for him, but he won’t let his season ending injury stop him from making an impact on everyone around him (including me).
Thanks Clark, keep making a difference! 💪🏻👊🏻
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This is so important for high school athletes to understand.
➡️You can only improve from the training you can recover from.
#MVREFUEL
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Mount Vernon 35 - West Delaware 33
Amazing finish to an awesome game!
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The newest member of the Horsepower Club is here!
Jayce Mitchell Pedersen
Sunday, 8/19/18, 3:06 am
9lbs 0oz., 21in. long
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Recently, Summer has gotten some really hard news. The kind of news that stops your world. This is our chance to show our love for Sum. Please check out her CauseTeam page, read her story, order some apparel, and pray for her and her family. 🙏🏻 Please RT.
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PE seems important… 🤔
Create physical activity opportunities during the school/work day.
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One of the things that I appreciate so much about Mount Vernon is that after every class, training session, or practice many of our students and athletes say, “thank you.”
It’s a small thing, but I think it’s a big deal.
A humble & grateful heart is fun to coach! 💪🏻⚡️🙏🏻
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We get to train over 350 athletes this summer. ⚡️
It takes a lot of good people to make it work. 📈
I’m so thankful for this crew. 🙏🏻
Literally couldn’t do it without them. 💪🏻
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It’s been a pretty incredible fall at MV.
I’m thankful for all of our Stangs and all the hard work they put in year-round.
All Stangs. All Sports. All In . 💪🏻⚡️
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Twitter world: The first picture is a newborn picture of my son, Nash. The second one is a picture from this morning. He’s 4 months old today! I never officially announced him here, but we’ve loved getting to know & love on him! The coolest part, Jayce loves being his big bro. 💪🏻
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HS Strength Coach Tip:
“There’s a huge difference between athletes that train year round for multiple years versus those that only train a couple times per week in-season because their coaches make them do it. It takes commitment to reap the benefits.”
@FarmingtonPower
#MVTRAIN
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Sometimes strength coaches get too caught up in filling buckets 🪣 and checking boxes ✅, and forget the main job is to light a fire! 🔥
“Education is the kindling of a flame, not the filling of a vessel.” - Socrates
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Our students train in the weight room 3x a week. That includes in-season and out-of-season...
But, strength is not useful if you can't apply it.
We incorporate speed, agility, COD, throws, & plyos to all of our classes.
This is an example from class. Instructions in comments.
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Nash wanted to be a coach for Halloween. I asked him what does a coach say?
He got a big smile on his face and said, “Good job, buddy! Good job, buddy!”
There’s something about encouraging others that is just awesome. ❤️
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One of my absolute favorite things about the summer is having our former student-athletes come back and coach.
I love it, our kids love it, our sport coaches love it. It is a game-changer.
Thanks Camp Crew ‘22!💪🏻⚡️
*not pictured: C. Chatman
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The Longhorn Volleyball team is playing for a National Championship tomorrow and they are still training to be their best.⚡️
I’m thankful for our Mustang coaches and their belief in what we are doing! 💪🏻
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These pictures are so wholesome. They show so much hard work, love, & dedication.
Thanks to
@AbbieMorf
&
@TheMustangMoon
for capturing these heartfelt moments.
And thank you,
@MV_Wrestling
for impacting our Mustangs the way that you do. 💪🏻❤️🙏🏻
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Especially for multi-sport athletes at the high school level! 💪🏼
Nobody ever got worse by getting stronger, and the inseason is the longest uninterrupted training block of the year. Don’t waste it.
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What a great group of student-athletes! These people, and many more that aren't in this picture, put a ton of work in this summer.
Thanks for your outstanding effort! 💪🏼
#AlwaysEarnedNeverGiven
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Thank you Mustangs for a great summer. Way to work hard and commit to excellence. Let's have a great 2017-18 school year!
#Stampede17
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I love that I get to spend time with my students everyday in this room. I’m thankful for the opportunity to teach and coach in Mount Vernon. 💪🏻⚡️
‼️
#WeightRoomWednesday
‼️
Mount Vernon High School
Location: Mount Vernon, IA
Avg Students/Grade: 110
Head Coach: Preston Pedersen
Twitter:
@CoachPedersenMV
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If you are a HS in Iowa & you are not set up like this, you are behind.
Especially in schools where multi-sport athletes are the heartbeat of their athletic programs.
Unity brings clarity to the mission.
Without unity there is dysfunction.
All Stangs. All Sports. All In. 💪🏻⚡️
Exciting things happening at CHS starting in 2024-25!
Parents and Athletes, please see the following information regarding our new Athletic Enhancement Class!
A.E. Info:
If you are a CHS athlete please register for this class both semesters!
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Elsa Appleton killed her set of 25# weighted pull ups. So fun watching our athletes blowing past their goals. 💪🏻
#MVTRAIN
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Kickstarters are a great way to add energy to your sessions!🚀
They are engaging, small sided games with endless possibilities.
Here are a few that we like to use⬇️
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High school athletes that train 2-3 times per week for 4 years will make more progress than the kids that “go hard” every day for a few months and then fizzle out.
How can we light the fire? 🔥
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Coach came & found me on my 1st day of class at MV. He wanted me to know what was most important. He stared & pointed his finger & with all seriousness he said, "Preston, listen to me, you have to make sure your students know that you care about them." Coach Timm cares. A lot.
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This guy has had to overcome a lot recently. He’s not just physically strong, he’s way more than that. 💪🏻
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Jumping into the last training day of June. ⚡️
“The time will come when Fall will ask you what you were doing all Summer.”
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Want your students to run fast? Give them a noodle they can hit their buddy with. 🏃🏻♀️🏃🏽♀️💨
- the leaders choose when they take off
- the followers run them down
- we vary start positions
- we encourage competition
- we have some fun sprinting
⚡️⚡️
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My family and I got to go down and watch
@jacko_cochrane
at
@Chiefs
training camp a couple of weekends ago.
After practice, while everyone else was packing up and leaving, Jack stuck around for some extra work.
I don’t know why it hits me so hard, but man… just awesome. ❤️
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This is Mustang Nation's mood right now! Congratulations
@TristanWirfs74
! We are so proud of YOU!
#BigT
#MVHORSEPOWER
#GoMVStangs
#GoBucs
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“Dome Day” was a big success! ✅
No place like Dome 🏠
My boys are pumped for “Dome Day,” so we put on the hype video for today. They loved it!
Then, while tucking Jayce in for nap, I said, “I love you, Buddy, I’ll see you at the Dome.” He rolled over and whispered, “There is no place like Dome”. 💪🏻🏈
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Big T is getting it done! 💪🏻
🔥 4.86 40-yard dash
🔥 36.5" vertical
🔥 10'1" broad jump
Tristan Wirfs is EXPLOSIVE.
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I’m still making our GIFs for this semester, but it’s definitely a quick/easy way for kids to see what’s going on. 🔥
@CoachCShu
has been such a great huge help to me, and in turn, our athletes! 📈
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From sprinting in flip flops and back packs last week to deadlifting 550 lbs. this week, Wyatt is doing work!
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Flipping into a new school year! 😂
Here we go!
*no kids were injured in the making of this video.
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So impressed with this Early Bird crew! Many of them had a performance last night (which was awesome) and then are up early for class today (and are getting after it)!
It’s normal for them, but they don’t realize how uncommon their commitment level is.
All Stangs. All In. 💪🏻⚡️
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Very happy with how the weight room mural turned out. Thanks to Dave & Carol Van Metre for making this weight room a place to be proud of!
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Unreal...
I remember creating players on Madden that were turned up to “99” in every category.
@TristanWirfs74
is turned up to 💯
How about this rookie campaign from Bucs OL Tristan Wirfs:
• 22 years old
• started all 20 games
• did not miss a single offensive snap (1,280 plays)
• 1 penalty since Week 5
• 799 pass-blocking snaps
• 1 sack allowed
• Super Bowl champion
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It’s great catching up with alumni! Proud of all these dudes and the hard work they continue to put in. 💪🏻⚡️
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I’ve really been looking forward to the beginning of the school year. It’s been awhile since we have had the herd all together.
See you all tomorrow!! 💪🏻⚡️
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⬇️ college baseball team lifting on game day
GAMEDAY lifts....Yes it can be done and still play well.
@HunterWolfe12
hit 70% on the trap bar paired with two jump variations and a 36er on the pad....then hit a 101mph 400 ft tater to give the frogs a lead.
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One of our middle school PE teachers just emailed me to make sure he was using the same language in the weight room as the high school.
He wants to make sure the language is the same 5th grade through 12th grade.
That’s awesome! 💪🏻
#MVTRAIN
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“I don’t really think of the streak,” said Mount Vernon receiver Brady Erickson. “I just saw this as a game. They’re a good team, we’re just trying to be the best we can be.”
I love the last part:
“…we’re just trying to be the best we can be.”💪🏻⚡️
#MVGRIT
𝗚𝗮𝗺𝗲 𝘀𝘁𝗼𝗿𝘆 🏈 Mount Vernon 17, 3A No. 2 Solon 14
"Close before,"
@MustangFB1
gets it done this time, ending a 19-game Highway 1 rivalry streak
📝
@ryno_plegge
#iahsfb
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Our gym floor is getting redone and our brand new athletic complex is going in. They are both going to be awesome!
Currently, we find a number of places to train. 💪🏻 And our kids just keep giving everything they have. ⚡️
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One of my favorite variations of the single leg RDL is using a landmine. It still remains a true single leg movement, but takes some of the balance issues away.
@RyanNaeve
with the great set. 💪🏻
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🚨Thank you, Mustangs!!
The money will be used to buy equipment specifically for speed & agility development for all students. I can’t wait until we can be together again! 💪🏻
#MVHorsepower
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This past weekend GBB trained 1st & then BBB right after them. When the girls got done & were heading down for their team competitions Jayce just followed them (he wasn’t worried at all that I wasn’t going down too). He has so much fun with his 🏀 friends!
This made my day! 💪🏻
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If you want to get better, you have to put in the time.
But it’s not just time, it’s consistent quality time.
Proud of our Stangs! 💪🏻⚡️
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Do you want to know how we are able to train year round with all of our student-athletes?
Low Volume
Pair that up with 4-6 years of “week in and week out” consistency and you have a recipe for success.
Keep stacking bricks 🧱
Keep leveling up 🕹️
One thing I want both athletes and coaches to understand:
Crushing yourself with volume is NOT necessary for muscle growth and strength gain
In fact it's counterproductive
The magic is in the recovery from training
Do too much and it's impossible to recover
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Great work T! I can't wait to watch you!
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@MV_Wrestling
has some of the hardest working dudes I know. This is a great glimpse into how they finish off a night of practice. 🤼♂️💪🏼
#horsepower
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Big T doing his thing. 💯
It reminds me how at the beginning of the season he said he was struggling with the switch from RT to LT.
How awesome is it to struggle and then grow from that struggle. So cool.
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These clips are from our first group of the day. Despite it being early, they find a way to bring the energy! 🔋
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“When the time comes, I’ll be right here.” - MV Weight Room 😢
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Trap bar deadlift is considered our main total body strength exercise. It’s awesome to see our athletes attack their training consistently. This is
@_kylavaughn_
from September 22nd. She is still on the rise because of her passion & perseverance for her long term goals. 📈
#MVGRIT
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Our
#1
goal of Mustang Strength & Speed is lifetime wellness.
Yes, we want:
▪️improved athletic performance,
▪️increased durability, &
▪️a championship culture…
BUT, the real outcome we want is to make a lifetime impact on our students outside of sports & activities.
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Thanks to
@TrevEllison
for making the plaque and mounting Mustang Strength and Speed’s new PR bell!!!🔔
#ATD
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Struggle, challenge, pressure, failure… So many people see these things as a negative.
But the most successful people know the secret, without these things you’ll never be your best.
“Don’t be afraid to fail. Be afraid not to try.” - Michael Jordan
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A coach recently reached out to ask a few questions about how we structure our Strength & Speed program.
Here is my response to the second question...
Thankful for our admin, sport coaches, parents, and especially our kids!
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We officially started timing 40’s in class. Before we got our runway, space was an issue. Thanks to
@coachbdixon
for the help!! ⚡️⚡️⚡️
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“Things never happen on accident. They happen because you have a vision, you have a commitment, you have a dream.”
Excited and ready for the last couple weeks of camp. Summer has been such a blast. 💪🏻☀️
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This is a project that means a lot to me, because it will impact every Mustang!
- Physical Education Classes 💪🏻
- Strength & Speed Training ⚡️
- Football 🏈
- Track & Field 👟
- Soccer ⚽️
- Band 🎵
- and more!
Consider giving to this awesome project:
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My college strength coach shared this. It applies to both coaches and parents. Our impact is always felt, the decision is whether it is positive or negative. 💪🏻
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This is so important for any PE teacher to understand.
Every class is a chance to create an environment that students want to be a part of!
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Listen to Kirk.
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We program a lot of Inverted Rows.
These are the variations that we will use:
Varied Grips (over, neutral, under)
TRX
Barbell
Neutral Grip Bar
1.5 Rep
Foot Position in Relation to Rack
Tempo (Eccentrics & Pauses)
Feet Elevated
Weighted
Partner Resisted
Band Resisted
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This dude would go to the Olympics for bear crawling! 🐻⚡️
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Start with a solid foundation:
- Produce Power
- Squat
- Hinge
- Push
- Pull
Have a lot of fun doing it! 🔥
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The 2018 Mustang Strength and Speed Camp has been awesome so far! Here is a clip from today. 🐎💨
#FactaNonVerba
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Add public speaking to Summer’s long list of accomplishments. So cool!
What an honor it was to have former
@MVActivities
star,
@summerbrand_01
, speak to our team about adversity! Summer is currently battling Hodgkin’s lymphoma.
Summer’s message ⬇️
“Adversity happens for a reason. Find the best!”
🔵🏈⚪️
#TSD
//
#RaiseTheSails
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4 weeks of training have flown by! 💪🏼 Great job, Mustangs!
4th of July break next week and then our last big push before the fall season starts.
#AlwaysEarnedNeverGiven
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I’m thankful for the opportunity and I’m excited to work with our kids in this new role!
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