August 2021 R&W Newsletter & R&W Online Shopping Guide

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Date

Day

Time

Program

Trainer

8/2

Monday

6am – 6:30am

Functional Fitness – FOCUS: Hand Alignment

Shannon

8/3

Tuesday

12:15pm – 12:45pm

Total Body Sculpt

Charissa

8/4

Wednesday

12pm – 12:30pm

Low-Impact Cardio

Ashley

8/5

Thursday

12:15pm – 12:45pm

Boxing Break + Abs

Charissa

8/6

Friday

6am – 6:30am

Yoga Strong

Shannon

8/6

Friday

12pm – 12:30pm

Compound Strength

Ashley

8/9

Monday

6am – 6:30am

Strong & Stable

Shannon

8/10

Tuesday

12:15pm – 12:45pm

Bands + Build

Charissa

8/11

Wednesday

12pm – 12:30pm

CORE

Ashley

8/12

Thursday

12:15pm – 12:45pm

Hi-Lo Choreo

Charissa

8/13

Friday

6am – 6:30am

HOT HIIT Tabata

Shannon

8/13

Friday

12pm – 12:30pm

Tabata Cardio

Ashley

8/16

Monday

6am – 6:30am

Sunrise Slow Flow

Charissa

8/17

Tuesday

12:15pm – 12:45pm

Power Push

Charissa

8/18

Wednesday

12pm – 12:30pm

Cardio Strength

Ashley

8/19

Thursday

12:15pm – 12:45pm

Kickboxing Cross-Train

Charissa

8/20

Friday

6am – 6:30am

Step HIIT

Shannon

8/20

Friday

12pm – 12:30pm

All-In-One

Ashley

8/23

Monday

6am – 6:30am

Bend Your Body

Shannon

8/24

Tuesday

12:15pm – 12:45pm

Power Play

Charissa

8/25

Wednesday

12pm – 12:30pm

Muscle-Focused Tabata

Ashley

8/26

Thursday

12:15pm – 12:45pm

Bodyweight + Barre

Charissa

8/27

Friday

6am – 6:30am

Functional Fitness – FOCUS: Squat

Shannon

8/27

Friday

12pm – 12:30pm

Go Glider!

Ashley

8/30

Monday

6am – 6:30am

Yoga Flow

Shannon

8/31

Tuesday

12pm – 12:30pm

Yoga Rejuvenate

Shannon

“Fitness for You” August 2021 Virtual Fitness Descriptions: All levels are welcome!

The American Heart Association recommends that all Americans invest in at least 30 minutes a day of physical activity on most days of the week, given its substantial health benefits. Join these half-hour classes and commit to the empowerment of daily exercise!

Functional Fitness| Focus: Hand Alignment with Shannon: Are your hands aligning properly in everyday activity? Take on a new functional skill with this total body workout targeting the hands! Using hand weights and a mat, participants can expect to focus on proper hand placement for shoulder safety. Don’t miss this moderate intensity strength training class!

Total Body Sculpt with Charissa: Leave no muscle unattended! Attendees can expect to engage in weight-bearing exercises designed to target the major and minor muscle groups for the ultimate strength workout! Bodyweight and light to heavy hand weights will be used.

Low-Impact Cardio with Ashley: In intervals of 30 seconds of work followed by 10 second recovery periods, participants will engage in exercises like squats, stationary sprints and lunges during this cardiovascular workout experience!

Boxing Break + Abs with Charissa: Develop the fighter within you! Engage in authentic boxing techniques, as you jab, uppercut, hook, and duck thru this total body workout! Standing abdominal exercises will also be explored.

Compound Strength with Ashley: All-standing, commit to this interval-based strength class involving cycles of 45 seconds of work followed by 15 seconds of recovery. Participants will explore squats, lunges, and more! Don’t miss this opportunity to go into the weekend feeling strong and energized! Light to heavy weights will be used.

Yoga Strong with Shannon: This is not your traditional Yoga class! Designed to help build strength, flexibility & mobility, participants will move through a total body practice using light to heavy weights and a mat. Proper alignment for each asana (pose) will be explored. No Yoga experience needed.

Strong & Stable with Shannon: Focusing on proper posture and alignment, this total body approach to strength training is beneficial to the execution of daily functional demands placed on the body. Revisit common exercises with new knowledge and energy! Using weights and a mat, participants can expect a low-impact, moderate intensity workout experience!

Bands + Build with Charissa: This resistance training class is sure to challenge beginner to advanced fitness enthusiasts!

Participants can expect to engage in simple band exercises that will increase in intensity with progressions. Light to strong loop bands (arm and leg) will be used. A mat is also suggested.

CORE with Ashley: Explore the core and all it can endure!

The “core” is made up of abdominal, spinal and hip muscles that work together in creating stability and mobility for the body. In this class participants will engage in intervals of 45 seconds of work followed by 15 seconds recovery periods.

Bodyweight and a mat will be used.

Hi-Lo Choreo with Charissa: This dance-based cardiovascular class is designed to leave participants feeling exhilarated and energized! By incorporating basic line dance, jazz, Latin and free style dance movements into 8-count combinations, the instructor builds the class to a fun, eclectic, easy-to-grasp climactic finish! Participants can expect a lowimpact experience that involves no jumping. No dance experience needed.

HOT HIIT Tabata with Shannon: It’s a total body, highintensity interval training class to jumpstart your weekend!

Using light to heavy weights and a mat, participants can expect to engage in 20 second intervals of hard work followed by 10 second recovery periods. Tabata is named after Professor Izumi Tabata, who conducted a study into the effects of HighIntensity Interval Training (H.I.I.T) on aerobic and anaerobic fitness. This class is designed to increase cardio-respiratory endurance and bone health.

Tabata Cardio with Ashley: Tabata is High-Intensity Interval Training (HIIT) that has been scientifically proven to help increase endurance and performance for cardiovascular and muscular systems. This class involves intervals of 20 seconds of hard work followed by 10 second recovery periods repeated for 8 rounds. This weight-bearing aerobic approach to Tabata is low-impact, but high intensity. A mat will be utilized.

Sunrise Slow Flow with Charissa: Peacefully matriculate into the week with this calming Vinyasa Yoga practice. Moving with the breath, participants will gain renewed energy and centeredness to commence a mindful and connected Monday!

A Yoga mat will be utilized; blocks are optional. No experience needed.

Power Push with Charissa: Attack the fat with low-impact, high-intensity strength training! Designed to oxidize fat at rest, this class involves medium to heavy weights used in executing various exercises within safe but quick repetitions. The major and minor muscle groups will be explored. A mat is suggested.

Cardio Strength with Ashley: If you’re looking for a lowimpact, high energy workout experience, look no further! This class involves 30 second intervals of hard work followed by 10 second recovery cycles. Medium to heavy weights will be used.

Kickboxing CrossTrain with Charissa: It’s a fusion of authentic kickboxing and sports conditioning! Participants can expect a cardiovascular and bodyweight resistance workout executed in repetitions of 8 counts for a 30-minute class duration. This total body experience will increase calorieexpenditure and overall cellular energy! Take your fitness goals to new heights and join this powerful approach to aerobic health! A mat is suggested.

Step HIIT with Shannon: Grab light to heavy weights and a STEP to join this high-intensity interval-based class!

Participants will engage in 30-60 second intervals of cardio and strength exercises for a total body experience! A mat will also be utilized.

All-In-One with Ashley: This combination of strength training, core exercises and cardiovascular movement creates the ultimate workout experience! Intervals of 45 seconds of work followed by 15 second recovery periods will be explored.

Medium to heavy weights and a mat are suggested.

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“Fitness for You” August 2021 Virtual Fitness Descriptions:

Bend Your Body with Shannon: Light weights, functional movements, and stretching are fused into this total body workout designed to increase flexibility and strength. By incorporating this low-impact class into one’s fitness regimen, participants will surely gain increased range of motion, mobility and stability for everyday activities! A mat will also be utilized.

Power Play with Charissa: Using one weight, participants will engage in 30 second intervals of hard work followed by 10 second intervals of recovery. Exercise repetitions will be executed in short, quick bursts, increasing fat burning and caloric expenditure. One medium weight and mat will be used.

Muscle-Focused Tabata with Ashley: Take your fitness to new heights with Tabata training! Perform exercises in intervals of 20 seconds of hard work, followed by 10 second recovery periods. Tabata is beneficial in increasing cardiovascular health and caloric burn! Don’t miss this high-energy class experience!

Light to heavy weights and a mat will be utilized.

Bodyweight + Barre with Charissa: Lengthen and strengthen the body simultaneously with Barre fitness! Inspired by the precision and power of ballet, Barre appears easy but packs a big punch eliciting a surprising total body workout experience!

Grab light weights and mat! No experience needed.

Functional Fitness| Focus: Squat with Shannon: Do you know someone who was injured after engaging in a seemingly simple movement like picking something up? This class is all about increasing mind-body connection when performing daily activities like the squat! Using free weights and a mat, this class will focus on execution of the squat, and the proper alignment and technique to protect ligaments and joints.

Go Glider! with Ashley: Participants will need paper plates or fitness gliders for this low-impact, H.I.I.T (high-intensity interval training) class! In intervals of 30 seconds of work followed by 10 second intervals of recovery, execution of various exercises using gliders will be explored. Mat suggested.

Yoga Flow with Shannon: Increase flexibility and stability with this slow flow approach to Vinyasa! Using a mat and a block, participants will be guided through various Yoga poses (asanas) that aid in the health of bones, muscles, joints, organs and tissues. Begin the week with awareness and calm and close the month out strong! No experience necessary.

Yoga Rejuvenate with Shannon: Give your week a pick-meup with this invigorating Yoga class! Using blocks and a mat, participants will move thru asanas (poses) that offer muscle release and increase range of motion and flexibility. No experience necessary.

Labor Day is Luther Day!

Luther Sales is honoring NIH employees for their contributions with a week’s worth of special savings and offers, Aug. 30th – Sept. 8th. When you shop with Luther Sales, receive up to $500 Cash Back on your purchase. PLUS mention NIH R&W to be eligible for more specials if you spend $1,000, $2,000 or $3,000.

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August 2021 Food Truck Schedule Monday - Friday 11am – 2pm - Bldg. 10 Lot 10H

Food Trucks

Join us Monday – Friday from 11am – 2pm for Food Trucks in Lot 10H, near the South entrance to Bldg. 10. The trucks return are scheduled to run thru September. Online pre-ordering is encouraged when applicable. Menus will be available on the R&W website and daily reminders and updates will be sent via the R&W ListServ. The following trucks are expected to participate this year.

2 Bold Chefs: Featuring a variety of delicious signature Greek & Italian dishes and salads with mouthwatering French & Portuguese flavors infused into the Mediterranean taste.

Astro Doughnuts: Satisfying your inner cravings for two allAmerican favorites: fried chicken and doughnuts.

Carnivore BBQ: Serving the best BBQ in the nation’s capital.

Chix ‘n Stix: Specializes in crisp, fresh, deliciously fried chicken wings and tenders, to all beef quarter pound hot dogs, and specially seasoned “Flavor Fries.”

Corned Beef King: Dishes are beautifully garnished, piled high, always fresh, and thoughtfully crafted!

DC Steakholders: Choose from steak, chicken or veggie subs or salads, chicken tenders and fries.

DC Puddin’: Serving the DMV with southern classics like Gumbo, Shrimp 'n Grits, Etouffee, Red Beans 'n Rice, Po'boys and our famous Brown Butter Bourbon Bread Puddin'.

J&B Chicken: Serving fried chicken, fried fish, hamburgers, sausages and more.

Mardi Gras Tyme: Specializing in New Orleans style foods red beans, gumbo, jambalaya, fried turkeys and sno balls.

PhoWheels: Offers a modern interpretation of traditional Vietnamese cuisine, where comforting favorite dishes blend seamlessly with bold new flavors that will entice your palate.

The R&W Community Market is back! Join us Tuesdays from 10am – 2pm on the South Lawn of Bldg. 10. The market will take place weather permitting. Social distancing rules (6 feet of space, masks, etc) are to be observed. The market will have the following participating vendors: On site: All Things Olive: Real, fresh extra virgin olive oil. Shop from a variety of extra virgin olive oils, barrel-aged wine vinegars from Napa Valley and 18-year old balsamic vinegars from Italy.

Apple Valley: Apple butter, sauces, jams and seasonal produce.

The Caramel Kettle: Handcrafted popcorn and sweet treats.

Specializing in kettle corn, specialty flavored popcorn, and seasonal treats for special occasions, gifts and every day.

Cupcakes Lounge: Delicious pound cakes, granola and other baked goods. Products contain as much local eggs and fruits as possible. Gluten-free available.

Online: Chocolate Moonshine: A variety of fudge and over 40 flavors of Artisan Chocolate Bars. Low sugar, gluten-free, made with Belgian and French chocolates with natural and organic ingredients, including fresh fruits and roasted nuts.

The Chocolatiers Palette: Delicious gourmet fudge and Belgian chocolate. Fudge is preservative, gluten, corn syrup and artificial flavor free.

Randalia Bee Hives: Local raw and cream honey, pollen, hand crafted beeswax candles, bar soap, infused botanical liquid soap, beeswax body salves body lotions, lip balms, tints, salt scrubs and natural deodorants from the Eastern Shore.

Shafa Blends: A woman-owned, family-run tea and spice company offering hand-crafted specialty tea, spice, herbal, and salt blends in small batches. Blends created to make you better.

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LutherSales: Luxury Made Easy

Since 1967 LutherSales has specialized in offering federal government and healthcare wo-rkers nationwide easy payment solutions through the convenience of payroll allotment.

Featuring fine furniture, mattresses, computers, TV’s, appliances, electronics, jewelry, handbags and more. Our Pay Over Time / Buy Now Pay Later Solution has afforded tens of thousands of Federal Civilian employees the accessibility to Luxury Made Easy. Offering luxury brand names in furniture like Pulaski, Rachel Ray by Legacy, Ashley and Kingsdown mattresses. Other featured lines include Apple, HP, Sony, Microsoft, Samsung, Maytag, MCM, Michael Kohrs and more.

Why Buy From Us? • 3-Minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 36-Months to Pay • Free Delivery & White Glove Setup on all Furniture Apply now, shop or call 1-800-358-6466.

FedAdvantage

When it comes to benefits, the biggest challenge you may face is understanding what you have and knowing what you need.

FedAdvantage was founded in 1992 with the purpose of assisting federal employees in understanding their benefits and educating on how to "fill the gaps” present in their benefits. We are experts in federal benefits and use our knowledge to develop insurance programs that make sense and offer peace of mind to federal employees. What we offer: Long Term Disability Insurance designed to "fill the gaps" in your leave and disability retirement benefits, providing peace of mind in knowing you can protect your income through a comprehensive disability insurance program. An accident can happen to anyone, and recovery can be costly. Accident Insurance provides benefits for covered accidental injuries, related services, and treatments. Critical Illness Insurance provides lump-sum payment for a covered illness such as cancer, a heart attack or stroke. Contact Fed Advantage at 866-973-6605.

Give Back Using AmazonSmile

AmazonSmile is a simple and automatic way to support your favorite charitable organization every time you shop, at no cost to you. AmazonSmile has the same low prices, vast selection and convenient shopping experience as Amazon, with the added bonus that Amazon donates a portion of the purchase price to your favorite charity. Choose from over one million organizations to support including the NIH Recreation & Welfare Foundation. Only purchases at AmazonSmile (not www.amazon.com or the mobile app) support charity.

Order Your Business Cards Thru R&W

The R&W offers business cards produced by AAA Color Card Company, who has provided quality business cards for government and military employees since 1976. Order online and have them mailed directly to you. Prices start at $38.

Join the R&W and Fitness ListServs

Get the latest on all things R&W related delivered to your inbox. Be the first to hear about upcoming events, R&W store specials, special ticket offers, and more. Everyone is welcome to join, and membership is not required to receive the listserv emails. Just provide your name and email and the info will begin to flow. Also join our Fitness Center listserv to get info on specials, upcoming classes, and any emergency closures.

R&W Club Frederick Bus Trip to NYC Radio City Christmas Spectacular

R&W Club Frederick is working with Diana’s Destinations to offer 3 bus trips in 2021 to New York City for the Radio City Christmas Spectacular. Plan to reserve your seat soon as trips and shows are sure to sell out early! Be sure to mention your R&W Club Frederick membership at the time of registration to receive $5 off the listed price. Not a member? Click here to join using our new Square site to make a membership payment by credit card! Memberships are still only $9 per calendar year!

Trip Dates • Friday, December 3rd • Thursday, December 9th • Tuesday, December 14th There will be three bus stop locations - the first pick up at Mt. View at 7am, then Cromwell Bridge at 7:30am and finally the stop at Joppatowne off Route 95 at 8am.

Arrival New York City is expected around 11:30am allowing for some free time on your own before the show at 2pm (doors open at 1pm). Show is 90 minutes. Friday show is 1pm so plan to pack a lunch. Seats are 1st mezzanine for all dates. Be sure to be on time to meet bus for our return trip home - at 7pm sharp. Arrival time back to Mt. View will be around 11pm.

Prices are as follows: Friday, December 3rd - $80 bus only, $200 with the show (premium date) Thursday, December 9th and Tuesday, December 14th - $80 for bus only, $165 with the show.

Contact Diana’s Destinations directly to reserve your seat! Call: (410) 795-5414 or email. Remember, mention your R&W Club Frederick membership at the time of your reservation to receive the $5 discount.

Deposit due is $40 without show, or $75 with the show. Balance is due by 10/1/21.

Check payments are preferred, however, Diana’s Destinations can run a credit card if you call to pay by phone. Credit card payment are not refundable.

Cancellation Policy: If you pay by check and need to cancel, you will receive a refund (less a $10 pp service fee) if your seat is resold. Tickets are nonrefundable once purchased, unless the show is cancelled. All shows were cancelled last year so this year will be very popular!

Questions?? Club Frederick contact: Susie Culler and Diana’s Destinations’ contact: Leigh Johnston .

Support Your Local Restaurants

The R&W is trying to help local restaurants see an increase in business during this tough time. Many of these restaurants are the backbone of our communities and they’ve seen a decline in customers over the past year. R&W is offering a special advertising offer to local restaurants and has a number of local ones listed on our site. This would be a great time to buy a meal from a place you’ve been wanting to try or just to try something new. If there’s a restaurant you’d like to see on our page let us know or have the restaurant reach out to David Browne.

Blood and Platelet Donations Needed!

During this Coronavirus Pandemic the NIH Blood Bank is open Monday thru Friday 7:30am – 4pm for donations by appointment only! -The Donor Center at Fishers Lane is open for platelet and double red cell donations. Please call 301-4961048 to donate blood at main campus and 301-496-4321 to donate platelets or double red cells in Rockville. Thank you for your support during this critical period. Stay safe…

VacationWiser Vacations for Every Budget

VacationWiser.com specializes in providing vacation travel with easy payment solutions through the convenience of payroll allotment to federal government and healthcare workers nationwide. Take advantage of our Travel Now Pay Later to create an Affordable and Fun trip. Search our website for product suggestions or pick the brains of our experienced travel specialists for assistance in planning a trip that will fit your budget. We sell airline tickets, cruises, tours, hotels, resorts, theme park tickets, concert, event, sports tickets, vacation homes, sightseeing, and more.

Why Buy From Us? • 3-minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 12-months to Pay, Interest Free • Travel in as little as 30 days Check us out online.

Create an account and plan your next vacation or call 1-800358-2883. VacationWiser.com, A New Way to Travel!

Are You Looking to Save Some Money?

GEICO (Government Employees Insurance Company) was founded in 1936 and is the second-largest private passenger auto insurer in the United States according to the 2016 A.M. Best market share report, published May 2017. It provides auto insurance coverage for over 15 million policy holders. NIH R&W Members could save even more on auto insurance with a special discount from GEICO. Go to the special GEICO R&W discount page to see how much more you could save today!

Looking for NIH Swag?

Check out the R&W Shopping Catalog for merchandise starting on page 11.

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Sunday

R&W Online Shopping!

View the R&W Shopping Catalog on page 11.

Monday

Tuesday

Functional Fitness – Focus: Hand Alignment 6am

NIH Community Market Tuesdays Bldg. 10 South Lawn – 10am Total Body Sculpt – 12:15pm

Wednesday

2021

Thursday

Low-Impact Cardio – 12pm -

Boxing Break + Abs – 12:15pm

CORE– 12pm

Hi-Lo Choreo – 12:15pm

Sunrise Slow Flow – 6am

Cardio Strength – 12pm

Kickboxing Cross-Train – 12:15pm

Bend Your Body – 6am

All-In-One – 12pm

New Purchasing Program with Purchasing Power See page 2.

Functional Fitness – Focus: Squat – 6am

Power Play – 12:15pm

Muscle-Focused Tabata – 12pm

Yoga Flow – 6am Schedule your appointment at the NIH Blood Bank 301-496-1048!

Tabata Cardio – 12pm

Step HIIT – 6am

Power Push – 12:15pm

Summer Vacation and Ticket ideas from TicketsAtWork.

See page 22.

Compound Strength – 12pm

Hot HIIT Tabata – 6am Bands + Build – 12:15pm

Click on the ad on page 7 to view local restaurants.

Saturday

Yoga Strong – 6am

Strong & Stable 6am

Support Local Restaurants!

Friday

Yoga Rejuvenate – 12pm

Discount Insurance thru R&W. See page 9.

Bodyweight + Barre – 12:15pm

Go Glider! – 12pm R&W Memberships – Buy at R&W stores or online for $9 a year.

Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 5.

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Small – 2XL $18.00 - $20.00 Small – 2XL $25.95 - $27.95

Small, Large, XXL $20.00 - $22.00 Large – 2XL $25.95 - $27.95

Medium $20.00 Small – 2XL $18.00 - $20.00

Small - XXXL $14.50 - $18.50

Small - XL $32.00

$10.00

Small - XXL $25.00 - $27.00

Small - XXL $32.00 - $34.00

$12.99

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Medium – XXL $79.95 Small - XL $12.95

Small - XXL $57.95 Small - XL $12.95

Small - XL $47.95 Small, Large, XL $19.95

Small - Large $19.95

Small - XL $16.99

Small - XL $16.99

Small - XL $16.99

Small - XL $16.99

Small - XL $19.95

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Small, Medium, XL $16.95

Small - XL $25.99

Small - XL $16.95

Small – Medium $25.99

Small $12.95 (Also available in Gray with Red Lettering)

Small - $16.95 XXL - $18.95 XXXL - $20.95

Small – XL $29.95 Small – XL $29.95

Small – XL $29.95 Small – Medium - $27.95 XXL - $29.95

Small, Medium, XL $41.95 (Limited sizes in Blue and hoodies available.)

Medium – Large $47.95

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Small - XL $37.95

2 – 5/6 $22.00

Small - XL $37.95

12M, 18M - $21.00 8 - $23.00

Large $34.95

Interested in purchasing Scientist In Training Lab Coats or Doctor in Training Scrubs which are currently out of stock?

Contact David Browne at browned2@mail.nih.gov.

Youth Small - XL $14.95

Youth Medium - XL $14.99

$19.95 Youth Small - XL $14.95

$19.95

$19.95 Youth Small - XL $14.95 Limited infant onesie and toddler t-shirts also available. $19.95

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$19.95 $19.95

$19.95 $19.95

$19.95 $4.99 (Secure Badge Holders also available $10.99)

$19.95

$30.00 (Large, Round or Domed)

$10.99

$40.00 $.50

$15.00

Small - $16.99

$10.00

$7.50 More Novelty Science Shirts & Socks will be in stock this Fall.

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