Episode Transcript
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0:02
Eagles Entertainment Welcome
0:08
Eagles Everywhere to the Eagles Insider Podcast presented
0:10
by Lincoln Financial Group. I'm Eagles Insider
0:13
Dave Spidero in Arizona
0:15
one day closer. Does it feel
0:18
like this has been the longest week ever?
0:20
Certainly the longest two weeks as the Eagles
0:23
coming off that NFC Championship Game win over
0:25
the San Francisco forty nine ers and
0:27
now it's Sunday in the Kansas
0:29
City Chiefs and Super Bowl fifty
0:32
seven. In this episode, I want to do
0:34
something entirely different. I've done a bunch of interviews
0:36
with players. We will save
0:38
some real football XS
0:41
and os and that kind of thing
0:43
for the final daily
0:45
podcast of the week on Friday, but for
0:47
this episode here on this Thursday, I want to talk
0:50
about nutrition because it's such
0:52
an important component in
0:54
a player's performance, and it's something
0:56
that the Eagles do better than any
0:58
team in the NFL. If you've ever been
1:00
by the Novercare Complex, what you notice
1:03
is a devotion to hydration.
1:06
You've walked in the cafeteria and you've seen
1:09
the great offerings of food for breakfast,
1:12
for lunch, and for dinner. Back
1:14
in the area, of the locker room, there's
1:16
a nutrition station where
1:18
the Eagles will give a player something
1:20
to eat off the practice field, a
1:23
shake, a snack, something to begin
1:25
the recovery. So I wanted to make sure that
1:27
I kind of highlighted some of these people as I've done
1:29
throughout the week, who really play an important
1:31
part in this team's success
1:34
that maybe you don't know about. So today
1:37
we're going to talk about nutrition. We're
1:39
gonna talk with Mike Menace and Stephanie
1:41
Coppola. First up, Mike Menas
1:43
is in his sixth season as a member
1:45
of the Philadelphia Eagles Sports Medicine
1:48
end Performance department. He's the director
1:50
of Performance Nutrition and also an
1:52
assistant strength and conditioning coach, and
1:55
he talks about the program the Eagles
1:57
are on to eat right and take
1:59
that good food onto the football
2:01
field for the highest performance possible.
2:05
Mike, it strikes me that the
2:08
first thing, and I always laugh when
2:10
I bring people around the building or a
2:13
how much hydration there is in
2:15
the building. And when players
2:17
come off the field, the first thing they see is Stephanie
2:20
there with this specialty
2:22
shakes and it and I always tell people
2:24
the emphasis on nutrition is
2:27
really remarkable. Kind of what
2:29
do you see when you're dealing with these athletes, Like, what do
2:31
you want to accomplish with these guys? Yeah,
2:34
I mean the first, the first thing, the most important thing
2:36
is that you know, football is an amazing sport
2:38
because you look across the different body
2:40
types of all the position groups and
2:42
even within the same position, because you can be you
2:45
know, thirty to fifty pounds difference. And then obviously
2:47
when you're looking across the team, I mean
2:49
you can be you know, a couple hundred pounds
2:51
difference than an athlete. So the needs
2:54
for all those athletes vary so much so that that's
2:56
the biggest challenge for us is just making
2:58
sure that we're reaching all those guys, whether you're one
3:00
hundred and sixty pounds or whether you're three hundred and sixty
3:02
pounds, making sure that they have
3:05
what they need. And I think, you know, we're
3:07
fortunate at Novercare to have the
3:09
facility that we do that we have such
3:11
a good presence of nutrition both in our
3:13
training table in the cafe
3:15
and then our fuel station, which you alluded
3:18
to is in a perfect position
3:20
right outside the locker room, right ass out of the weight
3:22
room. Those guys pass that ten,
3:24
fifteen, twenty times right before
3:27
they lived, right after they live, right before they practice,
3:29
right after they practice. So it's so easy for us to
3:31
be able to get them what they need in
3:33
an efficient manner. I'm
3:35
not sure though the fans understand what
3:37
does a player need. Fans
3:40
just think, hey, go pump a lout of iron. You
3:43
know, workout, play well, but you have
3:45
to eat the right things too. Absolutely. I mean
3:47
you first allude to hydrations. Obviously a
3:49
key principle for us, just making sure guys are
3:51
hydrated throughout the day. And
3:53
yeah, I mean guys, the biggest one of the biggest principles
3:56
for us is that we call energy balance, and so we're
3:58
talking about its calories in, calories
4:00
out, and we're just making
4:02
sure these guys have the availability of food
4:04
and all the resources they need to maintain
4:06
their weight. Like I said, you could have a guy that
4:09
might need to eat let's say three thousand
4:11
calories a day to maintain weight, and you might have another
4:13
guy that needs six thousand calories to maintain weight.
4:16
So you have to make sure that those both of those
4:18
guys have the same resources that they need to get that
4:20
done. And so it's just kind of an
4:22
ongoing process to making sure those guys are maintaining
4:24
the ideal body weight. And we put a lot of
4:26
time and effort into coming
4:29
up with those ideal weight ranges for each player
4:31
specifically, So we try to make sure that those guys
4:33
can stay in there and they have what they what they
4:35
need to do. It you want them to eat
4:37
at Novacare rather than going
4:39
off on their own. If they go off on their own,
4:42
they're twenty five year old guys, they might
4:44
not be putting the best stuff in their bodies right.
4:46
And on the same end of that too,
4:49
is we do you know, we do understand that
4:52
we can't be so stringent all the time, and
4:54
so we give these guys fun foods all the time.
4:56
And like you said, we want them to eat at
4:58
our place, because even if you're doing let's say you're doing a fried
5:00
chicken sandwich, at least we can use the oil we want,
5:03
the chicken that we want, and so we
5:05
can source these still really good ingredients and
5:07
it still can be a fun food that tastes good for the guys.
5:10
So we want them to eat at Novee Care as much
5:12
as possible. And I think our colinary team does
5:14
a phenomenal job. We highlight
5:16
players we have. We'll let players pick
5:18
their favorite meal. Sometimes we'll do grill nights.
5:21
We just try to keep it, try to keep it fresh because you
5:23
know, you know, twenty three weeks the guys
5:25
eating the same stuff. You gotta kind of keep it refreshed.
5:28
Why is it important when players come off the
5:30
field to get something in their bodies quickly?
5:33
Yeah? I mean, you know, on the practice fielder in
5:35
the weight room, you're really breaking down. You're stressing
5:37
the body, which is what we want to do. But then
5:39
to adapt to that stress, you have to have
5:42
to put nutrition in, and
5:44
so coming off the field is a perfect
5:46
opportunity to put in protein, high
5:48
quality protein to help rebuild soft
5:50
tissue and muscle, and then also
5:52
put in some of the carbo hydrate to refuel and
5:54
kind of put gas back in the tank. And
5:57
then you know, trying to target the inflammation,
5:59
making sure guys are getting too sore with some of the fruits
6:01
and vegetables and some of those healthy foods. Is it
6:03
a tough sell with players? I
6:05
think you have guys across the whole spectrum. You
6:07
guys have guys that are super locked in you guys
6:10
have you got guys that come from really
6:12
good collegiate programs that have really good nutrition
6:14
programs, and they're already bought in, and
6:16
then you kind of got so you got you also got
6:18
guys that have maybe never taken nutritionals
6:20
seriously, and they might be ten years in the
6:22
league, and you know, so at that point, you really just
6:24
meeting those guys in the middle and being a resource
6:27
for them when you need them. And then you got a lot of guys in the middle
6:29
that still have a lot to learn, that are trying
6:31
to adopt better practices,
6:33
and I think, um, yeah, you kind of just gotta feel
6:36
out when guys come in where they're at, and
6:38
I think once they're here at novicare they
6:40
can really see the presence of nutrition. It's hard not to
6:42
buy in too much. Yeah, I mean, I would imagine you get a
6:45
lot of feedback. Yeah, absolutely, It's it's always
6:47
cool. It's always reassuring for us when guys come
6:50
from different schools or different teams and things like that
6:52
and they complement our program. And again that's
6:54
just the hats off. Obviously, we're very lucky
6:56
to have the resources we do and
6:58
Philly just to kind of give guys what they need. So
7:01
Mike, you you actually take an individual study
7:03
of each player and really
7:05
break down each player and kind of formulated
7:08
program individually. Absolutely, it
7:10
starts with I mean, obviously it starts when the guys come out
7:12
of the combine and or even a free agent that's
7:14
coming over from another team. Is we look
7:16
at a lot of different anthropometric
7:19
measurements and things like that to dictate what an
7:21
ideal body weight is
7:23
for that player. And then at that point we
7:25
meet and we can come up with not only a hydration
7:28
plan, but a fueling nutrition plan for those guys
7:30
to make sure that they stay in that range.
7:32
Because we'll do we do body composition testing,
7:35
we do weigh ins, so we try to keep guys
7:37
accountable to where they're at. And so if
7:39
a guy's struggling with that, that's our place obviously
7:41
to help them. This is new school stuff. I mean,
7:44
I'm old school football. People
7:46
probably don't really want
7:48
to buy into this. Why why do the Eagles want to buy
7:50
into this? I mean, we'll always forward thinking and
7:52
that comes from obviously mister Larry at the top and how
7:55
innovative he is and how progressive he is with
7:57
this thinking, and so obviously there's a lot of pressure
7:59
on us as former staff, which it's good pressure,
8:01
um to make sure we're at the forefront of all this and
8:04
to make sure we're coming up with
8:06
new ideas and things like that that can help
8:08
our team and give us a competitive advantage. So
8:10
who's involved. I know it's going to be a collaborative effort,
8:12
not just with nutrition but also the performance staff,
8:15
the medical staff. Is it all just everybody
8:17
kind of think tanking this absolutely. I mean it
8:19
starts obviously at the top, but then in
8:22
our performance staff, you know, our VP of
8:24
Performance Ted Wrath obviously has has oversight
8:26
of all these things, and he does a great job of
8:29
collaborating with us and giving us autonomy within our
8:31
own kind of our own departments. But we obviously all
8:34
are collective, and I think there's
8:36
really really great communication between the performance
8:38
side and the medical side. Now I
8:41
think there's kind of this ever ever streaming communication
8:43
we're on. We're only feet from each other, so in
8:45
terms of even logistically, we're in a really good place
8:47
in the building. And
8:49
then obviously then it kind of you know, funnels
8:51
up to the coaches position. Coaches and obviously the head
8:54
coach, general manager. UM, so everybody's
8:56
kind of in this together, and not to mention personnel
8:58
when we're talking about the comm behind and free agents
9:00
and things like that. How did you get into this? Into this business?
9:03
How into this field? So I actually started
9:05
as a business degree. I got a
9:07
business degree from University of Kansas. Originally
9:09
didn't really have any interest in this
9:11
at all, and then once I was a senior in school,
9:14
I really just I started reading about nutrition
9:16
and started adopting nutritional principles in my
9:18
own life, and I could see objective
9:21
changes, and I just it like blew my mind that,
9:23
you know, out of all these things in this world that we don't
9:25
have control over, nutrition
9:27
and training and some of those things that we do we
9:29
can't have control over. And so once I could
9:31
start seeing gains in the
9:33
gym and improvements in body
9:36
composition and things within myself, I just found
9:38
it so fascinating, and I went down a
9:40
rabbit hole and actually found that I could, you
9:42
know, do training and nutrition and things like that as
9:44
a career. And then it kind of just went from there.
9:46
Are you finding that every NFL team
9:49
does what the Eagles do? I
9:51
would say when I
9:53
started as a full time dietitian,
9:55
I think there was probably about half of
9:57
the teams had a full time r D. And
10:00
how I believe there's almost
10:02
twenty nine or thirty teams that have full times.
10:04
And the cool thing about Philly is we have
10:06
two full time rds. And so there's a handful
10:09
in the league now that have seven or eight full time Richard
10:11
Dietitians. And so when you look,
10:13
you know, I think Philly again is at the forefront.
10:16
We were one of the first teams to have two full
10:18
time rds on staff, which again
10:20
just goes to show how important the organization
10:22
finds that piece. But I think
10:24
when you look five to ten years down the road, I'm
10:26
sure every team's gonna have a couple ards.
10:29
Just the kind of progression of the field challenging
10:32
to be here? Or was the
10:34
road trips to Cleveland in Miami
10:37
good training grounds every road trip, I mean, every time
10:39
we go to a hotel on the road, you have nutrition
10:41
stations. So I think when I
10:43
look back at my time here, one of the trips
10:46
that really prepped us a lot
10:49
was London. I think that was such a logistically
10:52
challenging trip for everybody in football.
10:54
Ops. I think we learned a lot about how
10:56
much do we need to pack, what do we need to pack, what do we need to think
10:59
about when we're doing these long trips. And
11:01
then obviously, you know, the Super Bowl five years ago
11:04
was almost a replica in terms of the week, and
11:06
so we learned a ton from that. So we look back at
11:08
all our notes and all those types of things to help
11:10
us. But really it's just logistically
11:13
just making sure you're thinking of the
11:16
hotel, you're also thinking of where we're practicing,
11:18
and you're just trying to keep guys on their same
11:21
routine as much as possible, and it's important for us
11:23
to provide them the exact same things that they could get
11:25
an overcare. We don't want anything sing out of the routine.
11:28
So it's game day, What does an athlete need
11:30
to put in his body? What does the football player
11:33
need to put his body before a game? Yeah, I mean, I think
11:35
the biggest thing is, you know, we're
11:37
talking about fuel and we're talking about carbo
11:39
hydrate intake specifically because of
11:41
these players. They run off carbo hydrate, they run
11:43
off sugar that gets that
11:45
gets turned into atp which is your energy source,
11:49
and so guys really need to fuel up with carbra hydrate.
11:51
So when you look at pregame meal, which is the
11:53
most important meal on a game day, we do
11:55
a lot of heavy carbo hydrate rice,
11:57
Pasta's, potatoes, things like that, and really trying
11:59
to get that in to guys. And then obviously
12:02
the hydration piece, not only in fluids,
12:04
but the electric life, the sodium,
12:06
the chloride and things like that. And then once
12:08
they get to the stadium, we have a ton of different nutritional
12:10
items for them immediately pre game
12:12
when they come off the field, obviously a half times a huge
12:15
time to fuel and so
12:17
again I think those are the two biggest ones per game
12:19
day and Super Bowls of thirty minute a half time.
12:21
So it's going to be a different experience for you,
12:24
absolutely, and that's we definitely take that consideration
12:26
when we talk about the quantities we have in the
12:29
in the locker room, and it's a conversation we
12:31
try to have with players ahead of time, and
12:33
again and Ted and the coaches and everybody's
12:35
done a great job laying out our halftime. We actually have
12:37
a halftime schedule that's very specific.
12:40
There's a nutrition fueling piece built
12:42
into that, and so you know, we've got
12:44
to be super proactive in the locker room making sure those
12:46
guys are getting what they need, because, like you said, it's a
12:48
lot longer of a game. By the time
12:50
from some guys that we pregame meal
12:52
and to the end of the game, it could probably almost be seven
12:55
eight hours. So we got to be really smart strategic
12:57
how we fuel the guys at the stadium.
13:01
All right, So Mike is really running
13:03
this program with Stephanie Coppola, as he
13:05
referenced, now it's time to talk to Stephanie, the
13:08
assistant Performance and nutrition coordinator
13:10
for the Eagles, and she does a great job and
13:12
she explains her role and the
13:14
players and their feedback and what it all means.
13:17
Here we go, Stephanie Coppola, take a listen.
13:19
Fascinating stuff. I'm
13:22
always taking Stephanie, And I was talking to Mike about this.
13:24
When I bring people into the building or they're doing tours
13:27
and they see you, or there's media
13:29
and they see the players coming off the field, the first thing
13:31
to do is go to the shape the shap station. And
13:33
I think people kind of don't understand the value
13:36
of that and like it's like it's like the oasis
13:38
in a desert. For a player, they come off the field and
13:40
the first thing they see as you, So
13:42
what are you? What are you giving them? What do you what
13:45
is the essence of what you're giving them? Do you
13:47
feel like you're Everything is extremely
13:50
specific to that player. Yes, So
13:52
what we do is after working
13:55
out or practice, the first thing that
13:57
they need to do is try to start recovery
13:59
as soon as POSSI will just so
14:01
we do different fruits that have different antioxidants,
14:04
so that will help with the inflammation, especially
14:06
later on in the season when they're now
14:08
what we're in twenty three weeks.
14:11
Later on, they're gonna just have inflammation. So whatever we
14:13
can do and as soon as possible, it's
14:15
just better for their body. And so antioxidants
14:17
in those fruits, and then the fruits and milk
14:21
and everything like that has carbohydrates,
14:23
and so your body needs carbohydrates
14:25
to help with their recovery process.
14:28
And so that's that portion.
14:30
But then there's also the protein and so your body
14:32
is breaking down and the muscles are breaking down as
14:34
you're lifting and as you're out of practice, So
14:36
putting in that quick carbohydrates
14:39
and protein
14:41
into their body will start that recovery
14:43
process and they're able to then
14:47
go in shower, do everything. But they
14:49
know that they're already starting their recovery right then, So
14:51
even if they go into the cafeteria an hour later,
14:54
they're already on the road to recovery
14:56
as soon as they get off the field. And so we do
14:59
switch it. Each player gets it
15:01
based off of their gaining weight, losing
15:03
weight, maintaining will change, will adjust
15:06
it, so it is to that person as
15:09
much as we can, and
15:11
every shake is you go
15:13
with every player, you say, hey, you want this in there that everything
15:16
is specific to that player. Yeah, So when
15:18
they first come to the
15:20
building, whether it is during
15:22
free agency, whether it's just during we
15:25
pick them up middle season, or
15:27
when they report for OTA Slash training
15:29
camp, I sit down and I have a piece of paper and I say,
15:31
Okay, what fruits do you want, what type of milk
15:33
do you want? What is your goal?
15:36
And so we'll just put that together based off of
15:38
all of that, So each individual player will be
15:40
able to help so they
15:43
have some preference into it, but then I also make the adjustments
15:45
based off of what's best for them. So I would
15:47
imagine, Stephanie, there are players who've been in the league a long
15:49
time and they were in places they didn't have this kind
15:51
of attention and care. Has
15:54
it been a hard sell any in
15:57
any way with any guys, like or do they immediately
15:59
buy in? I'd say
16:01
for the most part, everyone buys in just because
16:04
it's a recovery shake where they don't have
16:06
to do anything. They literally just come pick it up and they're
16:08
good to go, and it, like we said, it is individualized
16:11
for them. So for the most part, a lot
16:13
of the guys are good to go, and
16:15
especially like you said, some guys come from
16:17
different teams and they don't have it. I remember Brett Kurrn's
16:19
first day. I laid it all of my cups right
16:22
before practicing. He goes, what are you doing. I go, oh,
16:24
making recovery shakes. He's like, you
16:26
do all of those? And I said yeah, and so
16:28
he was like, I've never had that before. And
16:30
so for most part, like I said,
16:32
it is really easy buying. But there are
16:35
a few guys that
16:37
don't like fruit or they
16:39
don't like certain flavors, and so
16:41
it is a little bit tricky with them. So
16:43
we'll just come up with a different solution, and I'm
16:45
all for if they want to just eat some food afterwards,
16:48
they don't have to do with recovery shake, and so
16:50
we do work with them of just what's
16:52
best for their body. With all the programs
16:55
that you and Mike put together, do you find
16:57
that you're getting a lot of great feedback from from
16:59
guys during the course of the season, Oh,
17:01
definitely. I think guys will come up to be
17:03
like, hey, can I change this? Or hey,
17:06
like, for example, are just
17:08
pavot a little bit like our cafeteria amazing.
17:11
Guys come in and they're like, I've never
17:13
had anything like this, or they're
17:15
like guys order door Dash all
17:17
the time for lunch because they don't like the food in there. So
17:20
that's one thing that myself and
17:22
James and Eric and our whole culinary
17:24
staff have done a great job with getting the guys
17:26
to buy into the nutrition because the food is
17:28
so good. And so as the season
17:31
goes on and guys come in and
17:33
out of the building, I think it's really
17:35
easy to sell nutrition base
17:37
of all all of that. So how much proud do you have, Stephanie
17:40
that we're here in the Super Bowl and the team is really
17:42
playing well and we finished games strong,
17:44
and guys, we entered the
17:46
Super Bowl healthy. I mean, I
17:48
think it's amazing. It takes everyone
17:50
to do it. So it's the guys doing
17:52
there what they need to do throughout the entire
17:55
season, the medical staff, the strength
17:57
staff, nutrition, It all builds into each
17:59
other. But as long as everyone's
18:01
doing their part, it definitely pays off.
18:04
And like you said, we're here in the Super Bowl, and
18:06
so it is really awesome to get to see
18:08
all of your hard work paying off. And injuries
18:11
are really low right now, and so it's just it's
18:13
cool to get to see all of those things
18:15
that you're putting in day in and day out, and
18:17
then the final result is where we wanted
18:20
to be. How'd you get into the business. So
18:23
I started off
18:25
here as an intern actually, and
18:28
I after my nine month programs.
18:30
It's with Gatorade. They partner with this
18:33
organization called CPSDA, which is
18:35
Collegiate and Sports Dieticians Association,
18:38
and so a lot of sports
18:40
dieticians are a part of that organization, and as
18:42
a student, I was a part of it. And when
18:44
I finished my dietetic internship, which is
18:46
what we have to do to become a dietitian to sit
18:48
for the board exam. I didn't know what I wanted
18:50
to do, so I applied for the internship and
18:53
luckily, Mike with Eagles, he
18:55
applied to have an intern and
18:57
so I was like, that would be amazing. So he
18:59
interviewed me. Thought I did
19:01
a great job. He wanted me. I wanted to come here,
19:03
so we match and I came here. But when my
19:05
program ended in March, they said, you
19:07
can stay on with us until June. But
19:11
after that, because it's been one year, we're not allowed to
19:13
keep you on any longer. So that's okay. I'd rather stay
19:15
for a couple more months. And then they actually pulled me aside
19:18
and said, Steath, you do a great job. We want to hire
19:20
you full time. So they change my intern
19:22
position into a full time position. So that
19:24
was really awesome, getting to see all
19:27
of my hard work got to pay
19:29
off and I got to stay. And and let's be honest,
19:31
when a lot of these guys, when they come out of college,
19:34
they've been eating really lousy food, like
19:36
they must feel the different right away when they are fed
19:39
good food that's good for them. Oh,
19:42
absolutely, Like I said when
19:44
we are culinary staff does an
19:46
amazing job, and so when they come
19:48
in, they're like, Wow, I don't want to
19:50
eat other foods. I want to eat this. And we do a
19:52
great job of balancing the
19:55
maybe what's called as unhealthy
19:57
and quotation marks foods and those like
20:00
junk food Friday exactly. And so we
20:02
do a great job of trying to have
20:04
that but then balancing it with those cleaner
20:06
foods and those healthier foods, especially
20:09
because we're feeding the entire building, not just
20:11
the players, so we have to accommodate everyone's
20:13
likes and dislikes. But guys will leave
20:15
on off days and then they'll come back
20:17
into the building just because they want to eat the
20:19
food, and so having the guys bought
20:21
in because of that is just an amazing
20:23
feeling. Final question for you stay being
20:25
here, has it been challenging in any way
20:28
or has it been kind of very smooth? So
20:30
far it's been really smooth. It's more so the week
20:33
leading up to coming out here is where
20:35
that's all of the packing. We packed
20:37
every snack that we have at the facility. We
20:40
packed the different drinks that we have
20:42
over there. So just packing for the hotel, for the practice
20:44
facility, for the stadium for game
20:46
day, making sure that everybody
20:48
has everything that they might need. That's
20:51
more so of the whole
20:53
week before getting everything ready, and then especially
20:55
because we're all the way in Arizona, the truck
20:57
had to go out Thursday morning, and so making
20:59
sure we went from Monday till
21:01
Wednesday night packing and doing everything. But once
21:04
right here, everything smooth sailing. Our
21:07
football ops and
21:10
team travel they've done a great
21:12
job with getting everything situated and so it's
21:14
been smooth sailing since being here so far. Knock
21:16
on one that nothing changes, all
21:19
right, that we'll do it for this episode of Eagles Insider
21:21
Podcast presented by Lincoln Financial Group, Eagles
21:23
Insider Dave spidero with you back
21:26
for our final daily podcast of the
21:28
week tomorrow, and we're going to break
21:30
it down Eagles and the Kansas City Chiefs
21:32
super Bowl fifty seven on Sunday. It
21:35
just can't get here fast enough.
21:37
Thanks so much to Peter Kelly and Kiera Mahoney for putting
21:39
it all together, Thanks to Ray Doyle for his work throughout the
21:41
season, and of course thanks to all of you for
21:44
joining each and every episode. Eagles
21:46
insider Dave Spidero here, thanks for joining everyone,
21:48
have yourselves a great Eagles Day. Fly Eagles,
21:51
fly, and go birds
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