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Congratulations to the top 100 players in December's Singleton Gauntlet!
​

Rank	Nickname	Wins	Losses
1	Nikste	27	3
2	Miscguard	27	3
3	Dontpushtheriver.NPO	27	3
4	Arachis.NPO	27	3
5	ccityt0ker	27	3
6	loulou74123	27	3
7	Risinhigh	27	4
8	deVisse_AZZ	26	4
9	Rahxen-Friends	26	5
10	Kfluffy.npo-Friends	26	5
11	JohnSisma	25	6
12	krivitsky47	25	6
13	cohenkalic	24	3
14	Jamezzzz	24	6
15	Naadir	24	7
16	kris_syc	24	7
17	Percius.Mercius	24	8
18	abybob	23	5
19	gratu-Friends	23	8
20	andrey561	23	8
21	Gadilas	23	8
22	ColonelVLAD_POG	22	4
23	KeepUp	22	5
24	Morghum	22	6
25	chagomon	22	6
26	ColeTrane315.NPO	22	8
27	Anonymous	21	5
28	Fochmarsall	21	5
29	Perin021	21	8
30	Lo-Key	21	8
31	SeroPL	21	9
32	mr_kores	20	5
33	viktoor	20	8
34	Alvirian	20	9
35	KillVsex	19	6
36	geo1821	19	8
37	ragvold	19	8
38	ShingoTamai	19	8
39	shashade	19	8
40	Yakimosa	19	8
41	tribal17	19	9
42	NPO2dennis	18	1
43	ThatProphMatterd.NPO	18	7
44	TAHK34	18	8
45	goobertron69	18	9
46	Omfgdodge	18	9
47	DartMaul	18	9
48	balahumo	18	9
49	Ratabor13	18	9
50	Piperules80	18	9
51	siralexsey32167	17	5
52	Korzelvus	17	5
53	warlock-05	17	7
54	Lamnoctin	17	7
55	AuthorLegendar	17	7
56	PrikoL46rus	17	8
57	Mrgan77	17	8
58	Opa2012	17	8
59	Thorbertha	17	8
60	Mr-Goat	17	9
61	Tinne22	17	9
62	DonLuigi11	17	9
63	Iceefbaby	17	9
64	Niakwey	16	5
65	Gridwrath	16	6
66	darthschwartz	16	8
67	Motj	16	8
68	GraceMarvel	16	8
69	HermioneG	16	8
70	dugsmok	16	9
71	Enciu	16	9
72	BulmaPL	16	9
73	Aryanarmo_075	16	9
74	Champix666	16	9
75	Karakurt.	15	4
76	michinwangja	15	7
77	RumpinRufus	15	7
78	Justyler	15	8
79	Jigsaw78	15	8
80	Asherio	15	8
81	Erasmus1900	15	9
82	Deebee35	15	9
83	steiny42009	15	9
84	Bolshoy46	15	9
85	BWG_Merlin	15	9
86	marnold999	15	9
87	P3RF3C7_D4RK	15	9
88	quintusarius29	15	9
89	ii415ii415	15	9
90	DarkNetHunter	15	9
91	den_bub	15	9
92	Vree65	15	9
93	Dodo-69	14	2
94	JerseyTiger96	14	2
95	TheDwemest	14	3
96	EverybodyHatesMe	14	4
97	Patxigol	14	4
98	Zyce	14	6
99	Shadow-AZZ	14	7
100	Nerevarin88	14	7​

​
...and congratulations to the top 100 players in December's Grand Melee!
​

Rank	Nickname	Wins	Losses	Runs
1	Miscguard	27	2	3
2	snifx4	27	4	3
3	Harem.black	27	6	3
4	BabaAdamy	26	5	3
5	Dodo-69	25	5	3
6	ZadeFae	25	7	3
7	Kfluffy.npo-Friends	25	7	3
8	ReincarnateTESL	24	5	3
9	Auriel6	24	5	3
10	freundo	24	6	3
11	abybob	24	6	3
12	JefeDeLlantas	24	8	3
13	rendersound	24	8	3
14	warlock-05	23	4	3
15	teslfun	23	6	3
16	mcraefish	23	8	3
17	Brutuus	22	6	3
18	sethdove	22	6	3
19	chagomon	22	7	3
20	BaronPorolon	22	8	3
21	simetra24	22	8	3
22	acantos	22	9	3
23	Ilturamir	22	9	3
24	PC51-HONOR	21	5	3
25	kav-	21	5	3
26	l3ni_v	21	6	3
27	Anonymous	21	7	3
28	Kivinok	21	7	3
29	Hunter1302	21	7	3
30	WiND-Friends	21	8	3
31	devena	21	8	3
32	Mr-Goat	21	9	3
33	desdi35	20	4	3
34	TORNIKE-AKM	20	5	3
35	xMASTER.ASSASSINx	20	6	3
36	LoveWisdomTruth	20	6	3
37	Mad_skillz	20	7	3
38	thebombastus	20	8	3
39	FluorescentKiwi	20	8	3
40	Dissentinel	20	8	3
41	LAKETREADJK-HONOR	20	9	3
42	Aravinda-	20	9	3
43	eyryx	19	5	3
44	RokiFili	19	6	3
45	Netopg86	19	7	3
46	Dinieras-Ves	19	7	3
47	Enciu	19	7	3
48	sotoskiller	19	8	3
49	_br0	19	8	3
50	DarkHunter84	19	9	3
51	100CardEmpireDeck	19	9	3
52	loktar17	18	4	3
53	MUREKS	18	6	3
54	toestubber	18	6	3
55	RakdostheDecent	18	7	3
56	Lostedaustronaut	18	7	3
57	Zeemansietse	18	7	3
58	CarletonCollin-HONOR	18	8	3
59	Shadow-AZZ	18	8	3
60	bwfcnick247	18	9	3
61	Flaterik	18	9	3
62	epikriz	18	9	3
63	FrankySinaty	18	9	3
64	LazorFace	18	9	3
65	Kontokki	17	4	3
66	deVisse_AZZ	17	6	3
67	hitman86.NPO	17	6	3
68	cff29546	17	7	3
69	Dantes844	17	7	3
70	TheDwemest	17	7	3
71	Risinhigh	17	8	3
72	TAKA3-	17	8	3
73	RVM18	17	8	3
74	f2pChickpea	17	9	3
75	OTK-7	17	9	3
76	Aeldermann	17	9	3
77	Asherio	16	4	2
78	LOTFauxhicans.NPO	16	4	3
79	BegemotoDav	16	6	3
80	Balta-FR	16	6	3
81	IvanDaVile	16	7	3
82	RedRightHand_	16	7	3
83	ss516312037	16	7	3
84	BiologicWeed-FR	16	8	3
85	Garbagio	16	8	3
86	St4mosGR	16	8	3
87	ccityt0ker	16	9	3
88	altertlolls	16	9	3
89	Coldsyn-AZZ	16	9	3
90	thechief7	16	9	3
91	CTAPJlEu	16	9	3
92	XoSe.by	16	9	3
93	Naadir	16	9	3
94	TrafalgarWaterLaw	16	9	3
95	Relicar	16	9	3
96	lashtal93	16	9	3
97	Death2525	16	9	3
98	GYRRREN	16	9	3
99	FalcoFreedom	16	9	3
100	NPO2dennis	15	1	2​

(It's okay to use normal OCs though :))))
Luckily, they (your oc) have been informed in the briefing about the intel they need on this mission:
1- "the information we need is securely locked inside an armoured safe, with no way to enter unless by destroying it which is not an option, sneaking inside which a good option, or by somehow stealing it's keys which is the better option"
2- "killing is strictly prohibited unless you're alone, if you're are in a crowded place, then you're forbidden from killing anyone"
3- "just like normal people, dukes, dukesses, prince, princesses, kings, queens, lords, and ladies will be there, there'll also be powerful warriors, bloodthirsty killers, and merciless hunters who are merely waiting for someone to do something suspicious or stupid enough so they can use it as an excuse to kill someone, though they are currently kept in control thanks to the elite master, Kavis hyke's intimidating presence"
4- "speaking of him, do NOT engage in combat against the elite master Kavis hyke, in fact, DON'T engage in combat with any of the imperial masters, you'll be dead before knowing it"
5- "your weapons, armours, and gadgets have been taken and will be returned after the mission, for the sake of the mission, though.... you're armed with a small hidden wrist dagger that's tucked away under your sleeve"
6- "you have no targets to assassinate in this mission, Don't kill HVIs (high value individuals) or any soldiers unless it's the only option, and don't kill anyone in a crowded place even if your life depends on it, don't"
"while everything seems to be against you, Don't worry, there's a couple of things that are in your favour:"
1- "while the guards have been informed and ordered not to drink, some of them who are inside the Palace are indeed drunk, making sneaking a little easier, most of the masters are drunk too!! Though, Kav is not drunk"
2- "you'll have many opportunities as you progress through the mission, from some nice 'unique kill' opportunities, 'assistance' opportunities, and 'acquiring' opportunities"
3- "you have an assistant who has been assigned to you for this mission, she managed to collect even more valuable intel for you, she's a tall woman, she has long blond hair and green eyes, she's wearing a green dress and she has a yellow fan with her, find her, she'll help you"
With all this info, your OCs are now ready to take on this mission, they go while being disguised in fancy clothing in a carriage into the Palace, they get off the carriage and then Your OCs walk inside the Palace and are instantly met with imperial soldiers who lead them inside the Palace, before leaving them on their own, your OCs look around, and they see that the Palace is huge, filled to the brim with guests, waiters, maids, and soldiers, there's no sign of warriors yet, the Palace is huge and is beautifully decorated with golden patterns, stunning drawings, and elegant colors that can make the viewer drool, but your OCs are not here for the party, they have a job to do, which is to try to steal the imperial info inside the Palace.
Right now, they have to make their way into the main hall, the throne room....
"Good luck, soldier, and may you succeed in your mission...."
(I'm gonna go to sleep shortly later, so if I don't reply it's because I'm asleep:))))

Ok this isn't a bug but an exploit I wasn't aware of this til I logged into my CN account and needed help farming oh boi how I wished I saw the post before letting ppl in relic farming was fine Til I had to do world bosses one helper chose kav me being none the wiser I walk over to andrius pit sword is gone or disabled since I don't speak Chinese I resort to using the emotes to communicate But the only emote I got in response was them also being confused so I though game glitched out so I teleport to fire cube just to turn around waypoint no where I did however get weirded out as one was still running kav but he would use his brief case ability and some of the area decorations vanished before the kav player spammed the question emote along with something in Chinese I quickly left as things just didn't add up and one had teleported to summeru switched to kav and based on how shit was disappearing I didn't want a key item to vanish or anything vital to the plot Expecailly Since that sword disappeared from the pit I did reset /reinstall cause when I returned world shit was still missing and the reinstall didn't help I logged out in frustration like yeah andrius isn't needed but extra mats are always good Didn't check summeru where that guy went to so who knows s how scwed that account is
Anyway it's an exploit using a 3rd power software Kaveh is just the unfortunate unit to be chosen as the catlyst for the exploit though honestly klee would of made more sense for the catlyst ... regardless I think kaveh should be disabled til this issue is resolved as games can be bricked ppl griefed New players experience ruined
Let's nip it on the butt while it seems to be only effecting one server and not have it spred by ppl wantings to grief cause someone is just playing the game
After all we don't want to have a griefer hacking wave like other games
How to know it's not a bug alll the units are played tested til there perfect and if a bug like this existed it would of been adreesed your more likely to encounter a world bug then one on a unit expecailly if something that game breaking
Most likely found a loop in hoyoverse security measures which are super hard to bypass in general I'm just questioning as of why do this to innocent players like if they got beef with hoyo correct that at them not other players as that's just potentially ruining a whole game that ppl invested lots in just to make a change
Everyone just be on the lookout for genshin cheats as it's really only matter of time if you find a site selling copy link directly report to customer service make no post as the creator is probably on the reddit lurking
I will post screenshots once I get back my gaming phone from work

Hello fellow flight sim enthusiasts and cockpit builders!
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Intro

You may ask yourself, "Didn't this person write a post about how sandbags are more well-rounded than kettlebells a few months ago?" Yes, I did. However, I have recently become obsessed a big fan of kettlebell training, and experienced the unexpected benefits and carryover to my calisthenics training. I believe that while the kettlebell is a bit more specialized compared to a sandbag, its unique benefits are very compatible with the needs of a calisthenics athlete. They are also a tool that I have found to be the most convenient and versatile to train with of the "Big Three" free weight options (barbells, dumbbells, kettlebells).
Before going into detail about why I believe the kettlebell is a great asset for a calisthenics athletes, I'll show a few quick examples of people training with a blend of bodyweight and kettlebell exercises. My point with these examples is to show that the synergy of kettlebells and calisthenics has already been recognized and used to great effect. They are a tool that can be seamlessly integrated into a bodyweight workout. https://youtu.be/XM5FTBGuj4Y https://youtu.be/9jtV35LR9HM https://youtu.be/QTLqK9xxkzA
Comprehensive List of Kettlebell Exercises:
https://www.cavemantraining.com/caveman-kettlebells/list-kettlebell-exercises/
This is a great resource for a huge number of kettlebell exercises and variations. Not all exercises are covered, but this is the best starting point I have found.

Benefits of Kettlebells for Calisthenics

1. Strength & Hypertrophy
   1. Compound Movements
      1. Kettlebells can address gaps left behind in calisthenics training, such as the hip hinge, squat, and row.
   2. Isolation Movements
      1. Kettlebells can be used for isolation movements, similar to how a dumbell is used. There are even specific kettlebell isolation exercises that take advantage of the shape of the kettlebell. Example: https://youtu.be/AED9Mf0KCEI
   3. Grip & Core Strength
      1. Most kettlebell exercises will stimulate your grip and core, which has immediate carryover to your bodyweight training.
2. Explosive Power & Endurance
   1. Kettlebell ballistic movements such as the snatch, clean & jerk, and swing allow you to develop explosive power while also training for muscular endurance and improving your cardiovascular fitness. The same exercise can be programmed to develop either quality, or a blend of both, depending on volume and intensity.
3. Stability & Mobility
   1. Many kettlebell exercises have a large stability component, training the muscles of your hips, core, shoulders, and wrists to safely handle unstable loads.
   2. Kettlebell exercises also often have a large range of motion, helping you to become more strong and mobile.
4. Convenience & Portability
   1. Kettlebells are space-efficient and easily portable. You can store them in a closet, corner of a room, or underneath a bed. Like gymnastic rings and bands, kettlebells can also easily be packed into a car and taken on road-trips, to outdoor locations, etc. They can be secured using a standard seatbelt to prevent them from moving around; https://youtu.be/rRfn2Uql4_k
   2. You also only need a few different weights of kettlebells (2-3) to reap the full benefits, unlike barbells that need many plates and dumbbells that come in small weight increments. This means you can have a fairly cost-effective setup compared to barbells or dumbbells, plus you do not need to invest in racks or storage equipment that can add additional cost and take up more space.

Categorizing Kettlebell Exercises

Kettlebells are often broken down into what is called ballistics and grinds. Ballistics are explosive, momentum-based movements such as the kettlebell swing, snatch, or clean & jerk. Grinds are everything else, including exercises like the goblet squat or turkish get up. I think the category of grinds is too broad to be useful, as the exercises included can be very different.
Instead, I break kettlebell exercises down into 4 general categories, with several common examples listed for each.

• Ballistics
  • Explosive movements using momentum. Either trained for low reps (focus on explosive strength) or moderate to high reps (focus on endurance). Single kettlebell variations are easier than double kettlebell variations.
  • Beginner
    • Kettlebell Swing: https://youtu.be/1cVT3ee9mgU
  • Intermediate
    • Kettlebell Clean: https://youtu.be/C0B1SrcGAIA
    • Kettlebell High Pull: https://youtu.be/OkLpueSAKrY
    • Kettlebell Half Snatch: https://youtu.be/iVaFwCBP1GM
  • Advanced
    • Kettlebell Jerk: https://youtu.be/GO50lAyPsVw
    • Kettlebell Long Cycle (Clean and Jerk): https://youtu.be/Jee68mMes2Q
    • Kettlebell Snatch: https://youtu.be/6SvawOLVTbo
• High-Skill Exercises
  • Exercises that require a high degree of mobility and coordination. Usually trained for low reps.
  • Beginner
    • Kettlebell Surrender: https://youtube.com/shorts/bwiw0GS7jHU?feature=share
  • Intermediate
    • Turkish Get Up: https://youtu.be/sgd8n917Zv0
    • Windmill: https://youtu.be/ITSmgn_BQgY
  • Advanced
    • Bent Press: https://youtu.be/Rh9s2bmH7vU
• Loaded Carries
  • Any dynamic exercise where you are carrying the load of a kettlebell over distance.
  • Kettlebells are often less heavy than other options for loaded carries like sandbags. Compensate for this by training unilateral variations and/or doing longer loaded carries (more time). Shortening rest time is another option.
  • https://youtu.be/LLCwJWE67aU
• Strength Exercises
  • Typical strength training exercises you would see in any gym. Most dumbbell and barbell movements have kettlebell equivalents.
  • Compounds
    • Chest Press (Horizontal Push): https://youtu.be/dMePOH4yZlY
    • Deadlift (Lower Body Pull): https://youtu.be/LrF7rKAvAiE
    • Press (Vertical Push): https://youtu.be/hsFhBGUlDVs
    • Pullover (Vertical Pull): https://youtu.be/1D_NuZ1_wBA
    • Row (Horizontal Pull) : https://youtu.be/bZ4h1Bqw-to
    • Squat (Lower Body Push): https://youtu.be/eo3nmy5w1jM

Optimizing Your Training

Which size kettlebell is right for me?

• Guide to picking the right size: https://www.kettlebellkings.com/pages/what-size-kettlebell-should-i-buy#:~:text=Whether%20you%20are%20new%20to,35%20lbs%20(16%20kg)).
• Unlike dumbbells, kettlebells tend to come in larger weight increments. Thankfully, the versatility of kettlebells means you can get away with only using 2-3 different sized kettlebells. Do not worry about getting too many, just get one that is a good size.
  • Start with 1 kettlebell at a weight that you'd consider "intermediate"and base other kettlebells off of that standard. This may change over time as you become stronger.
  • I recommend testing out different weights of kettlebells at a gym or store before deciding which size to buy. It is not very easy to guess without any experience.
• There are also some adjustable kettlebell options
  • Example: https://www.bellsofsteel.us/all-products/conditioning/kettlebells/adjustable-kettlebell/
  • This is an inexpensive way to have many different loading options, and load the kettlebell in smaller increments.
  • There are magnetic micro-plates that can be attached to a kettlebell for loading in smaller increments. They are very easy to use, but not very cost-effective.

Which type of kettlebell?
Kettlebells fall into 2 different broad types, hard-style and competition. Both are excellent and mostly interchangeable, they just have a few key differences.
Hardstyle

• Pros
  • Larger handles, making it easier to hold with two hands. This may be more comfortable for people with large hands and wrists.
  • Well-designed for single kettlebell exercises, okay at double kettlebell exercises. If you are planning to train only using a single kettlebell, the hardstyle kettlebell is a bit more versatile.
  • Heavier maximum weight. Some hardstyle bells can exceed 90 kg (198 lbs). So if you are extremely strong with kettlebells, hardstyle bells give you more options for heavy single bell exercises.
• Cons
  • Size of kettlebells varies depending on the weight. Beyond a certain point, hardstyle kettlebells can become very bulky and unmanageable, depending on how large your body is. This is usually a problem only at higher weights like 32 kg+ (70 lbs+).
  • The wider handle makes it easier to smack your forearms with certain ballistic exercises. It feels very unpleasant and can bruise your arms slightly.

Competition

• Pros
  • Smaller handles, making it easier to hold with one hand. These are very well-designed for holding a kettlebell in the rack position and balistic exercises like cleans and snatches, as those are the kettlebell competition movements.
  • Well-designed for double kettlebell exercises.
  • Small handles make it a bit harder to hold with two hands.
  • Uniform size of kettlebells, regardless of the weight. This means no issues with kettlebells being too bulky at 32 kg+.
• Cons
  • Smaller handles make it harder to hold with two hands, making it less versatile.
  • Competition kettlebells only go up to 48 kg (106 lbs). Realistically, this is only a problem for athletes who are very strong.

Single or pair of kettlebells?
Single kettlebell exercises are quite popular and effective. It is entirely possible to reap the benefits of kettlebells while only doing single kettlebell variations. However, pairs of dumbbells allow you to use much higher loads, and are far more stimulating. They are great for maximizing strength and hypertrophy with kettlebells.
I personally recommend getting a matching pair of moderate weight kettlebells rather than getting a really heavy single kettlebell. You will get more use out of a pair of 20 kg (44 lb) kettlebells than a single 40 kg (88 lb) kettlebell, for example.
Kettlebells of different weights?
A helpful compromise if you have several kettlebells, but no matching pairs, is to train mixed grip and anyhow grip exercises (see below).
Using kettlebells if you're very strong?
A rule of thumb for estimating how heavy your kettlebells need to be is by having each kettlebell be a third of the total weight of the barbell equivalent. Example: You can barbell front squat 150 kg (330 lbs), so with one kettlebell you can do a 48 kg (106 lb) goblet squat, or with a pair of kettlebells you can do a front rack squat with two 48 kg kettlebell (106 lbs each).
If you are fairly advanced in strength, such as a person who can easily deadlift 200+ kg (440+ lbs), then you're going to need to make a few modifications to continue to be challenged. Luckily, you can often use more than one of these options at the same time. Training with double kettlebells is going to be necessary.

• Option 1: Exercise Variations with More Challenging Leverage
  • Switch from training exercise variations that are very easy for you, such as a standard kettlebell DL to a single leg DL .
• Option 2: Use of Bands and Weight Vests
  • See below for an explanation on how to add load with weight vests and heavy bands.
• Option 3: Holding More than One Kettlebell Per Hand
  • If you have a strong grip and are able to hold them both comfortably, you can hold two kettlebells in one hand for extra load.
  • Example: https://youtu.be/OKyQGP7IDV4

Ways to grip the kettlebell?
Standard

• Goblet
  • An easy grip close to your center of gravity. Cannot be loaded to one side.
• Suitcase
  • Good for working with heavy weights and/or pulling movements. Can be loaded to one side.
• Rack
  • A more challenging way to hold the kettlebell than the goblet. Can be loaded to one side.

Situational

• Anyhow/Mixed Grip
  • A mixed grip using two different positions. Useful if you have two kettlebells that are different weights. In most cases, put the heavier kettlebell at the bottom position.
  • https://youtu.be/6Wxeurtw1yk
  • Mixed: https://youtube.com/shorts/Y0kjkTkGPjk?feature=share
• Bottoms Up
  • The "ball" of the kettlebell is further away from you, making the exercise more challenging and harder to stabilize.
• Behind The Head
  • Useful for replicating rear-loaded movements, such as the back squat or good morning.
• Overhead
  • Good for training overhead stability and mobility.
• Shoulder
  • A position similar to the rack position, but often easier. Similar to loading in a fireman's carry.

How to combine kettlebells with other equipment?

• Resistance Bands: https://youtu.be/Z77pGde9GjM
  • Resistance bands are very convenient and can be used to add intermediate load between different kettlebell sizes. They can also change resistance curves for an added challenge.
  • Strong bands are great for making exercises like kettlebell deadlifts challenging enough to be comparable to barbell equivalents. If you're a very strong deadlifter and/or squatter, it may be more practical (and far cheaper) to invest in heavy bands than to try and acquire very heavy and bulky kettlebells.
• Weight Vests
  • Another way to add some extra load. Good for calisthenics kettlebell variations as well as lower body exercises like squats and burpees. These are more situational than resistance bands, but also allow you to keep your hands free.
• Dip Belt
  • Kettlebells are great as an alternative to weight plates for adding load to dip belts.
  • https://youtu.be/XZLomCan-0U

Programming

Here are some example templates of what a hybrid kettlebell/calisthenics program might look like.
BEGINNER
Strength/Hypertrophy Workout (Beginner)
A standard strength program. Pick 1 exercise from each category.
Upper Body

• Press
  • Vertical: Kettlebell Overhead Press or Dips or HSPU
  • Horizontal: Pushup or Kettlebell Floor Press
• Pull
  • Vertical: Pullup or Kettlebell Pullover
  • Horizontal: Kettlebell Row, Kettlebell Bent Over Arm Extension, Bodyweight Row
• Accessory
  • Kettlebell Curls, Tate Presses, Bodyweight Curls
  • Rings Chest Flies, Rings Face Pulls, Kettlebell Side Chest Press

Core

• Rings Rollout or Kettlebell Side Bends

Lower Body

• Legs Press
  • Kettlebell Goblet Squat, Kettlebell Lunge, Pistol Squat, Weighted Pistol Squat (Kettlebell)
  • Glutes: Kettlebell Hip Thrust, Bodyweight Single Leg Hip Thrust
• Legs Pull
  • Hip Hinge: Kettlebell Swing, Kettlebell Deadlift, Back Hyperextension, Weighted Back Hyper (Kettlebell)
  • Leg Curl: Nordic Hamstring Curl, Sliding Hamstring Curl
• Legs Accessories
  • Kettlebell Calf Raises
  • Bodyweight or Weighted Tibialis Raises

INTERMEDIATE
Conditioning/Explosive Circuit Workout (Intermediate)
Focused on explosiveness and conditioning. EMOM (every minute on the minute). Complete 4-8 rounds. Go through each circuit once before repeating.
Circuit 1

• Burpees
• Kettlebell Swings
• Mountain Climbers

Circuit 2

• Explosive Pushups
• Kettlebell High Pulls or Plyometric Bodyweight Rows
• Kettlebell Half Snatch or Box Jumps

Circuit 3

• Explosive Pullups or Muscle Ups
• Walking Lunges or Duck Walks
  • Can be loaded with kettlebells in front rack position
  • https://youtu.be/7sMCN9CJHJ4
• Kettlebell Jerks or Jumping Jacks or Jump Rope

GPP Workout (Intermediate)
A quick "bang for your buck" workout that trains a little bit of everything. This introduces the high-skill movement of the Turkish Get Up, as well as complexes. I recommend training the second and third circuits as ladders. The goal is to complete this workout as quickly as possible, without form breakdown. Make rest times shorter to increase difficulty. Complete 2-4 rounds.

• A kettlebell "complex" is when you go through all the exercises in one continuous circuit. They are a way to save time and add an additional challenge. They are also very fun!
• A kettlebell "ladder" is explained here: https://kettlebellsworkouts.com/ladder-workouts/

Circuit 1 (Conditioning Focus)

• Kettlebell Swings
• Turkish Get Up
• Jump Rope or Burpees

Circuit 2 (Strength Focus)

• Armor-Building Complex
  • https://youtu.be/bHIe-SlKKtY
  • Kettlebell Clean, Press, and Rack Squat
• Pushup + Renegade Row Complex or Pushup + Deadlift + Bent Over Row Complex
  • https://youtu.be/S3vJEqHb7Gs or https://youtu.be/Cg5oL0yFoyI
  • Bodyweight Alternative: Pushup + Bodyweight Rows Superset
    • Good alternative if your kettlebells are not heavy enough to fatigue your upper body, or if you don't want to load your low back as much.

Circuit 3 (Accessories + Loaded Carry)

• Pullups + Sliding Hamstring Curls Superset
• Loaded Carry (Suitcase, Farmers, Rack)
  • Train for time, load, or speed.

ADVANCED
Mobility/Stability Workout (Advanced)
A more advanced workout focused on high-skill movements and building unilateral stability and mobility.
Circuit 1 (Push)

• Handstand or Planche Work
• Kettlebell Bent Press
  • https://youtu.be/Rh9s2bmH7vU

Circuit 2 (Pull)

• Side Lever (Human Flag) or Back/Front Lever Work
• Kettlebell Windmill

Circuit 3 (Hybrid)

• Ultimate Single KB Complex
  • https://youtu.be/-M2B0AgkP9U
• Deadwalk, Lunge, RDL Superset
  • https://youtu.be/-oUuF7nuv9M

Circuit 4 (Accessories + Loaded Carry)

• Pullups
• Sliding Hamstring Curls
• Loaded Carry (Suitcase, Farmers, Rack)
  • Train for time, weight, or speed.

• Browser: Librewolf 108 (deb);
• OS: Ubuntu 20.04;

Issue:

• I want to use DuckDuckGo as a default search engine from address line w/ custom settings (theme, country, safety, etc.) saved in URL params;
• I tried to modify search.json.mozlz4 & policies.json, but nothing changes in search behavior:
  • browser still uses DuckDuckGo in default configuration;
  • requests are being sent w/o any additional URL params;
  • only one version of DuckDuckGo is available in Search settings UI - the one that is built-in & shipped w/ the browser;
• The question is what else should I edit to achieve desired result? Am I missing something?

policies.json edit v.1

{ ... "Extensions": { "Install": [ "https://addons.mozilla.org/firefox/downloads/latest/ublock-origin/latest.xpi" ], "Uninstall": [ "google@search.mozilla.org", "bing@search.mozilla.org", "amazondotcom@search.mozilla.org", "ebay@search.mozilla.org", "twitter@search.mozilla.org", "duckduckgo@search.mozilla.org" ] }, "SearchEngines": { "PreventInstalls": false, "Remove": [ "Google", "Bing", "Amazon.com", "eBay", "Twitter" ], "Default": "DuckDuckGo", "Add": [ { "Name": "DuckDuckGo", "Description": "DuckDuckGo search engine", "Alias": "@ddg", "Method": "POST", "URLTemplate": "https://duckduckgo.com/?kae=d&kax=-1&kp=-2&kz=-1&kav=1&k1=-1&kaj=m&kay=b&kak=-1&kap=-1&kaq=-1&kau=-1&q={searchTerms}", "PostData": "kae=d&kax=-1&kp=-2&kz=-1&kav=1&k1=-1&kaj=m&kay=b&kak=-1&kap=-1&kaq=-1&kau=-1&q={searchTerms}", }, ... ] }, ... }

search.json.mozlz4 edit v.1

"engines": [ { "id": "ddg@search.mozilla.orgdefault", "_name": "DuckDuckGo", "_isAppProvided": true, "_metaData": { "order": 1, "alias": "@ddg" } }, { "id": "a5f1b6aa-66a9-45dc-bb73-36f5d1b35fb2", "_name": "DuckDuckGo (alt)", "description": "DuckDuckGo Search Engine", "_metaData": { "order": 0, "alias": "@ddga" }, "_urls": [ { "params": [ { "key": "kae", "value": "d" }, { "key": "kax", "value": "-1" }, { "key": "kp", "value": "-2" }, { "key": "kz", "value": "-1" }, { "key": "kav", "value": "1" }, { "key": "k1", "value": "-1" }, { "key": "kaj", "value": "m" }, { "key": "kay", "value": "b" }, { "key": "kak", "value": "-1" }, { "key": "kap", "value": "-1" }, { "key": "kaq", "value": "-1" }, { "key": "kau", "value": "-1" } ], "rels": [], "template": "https://start.duckduckgo.com/?kae=d&kax=-1&kp=-2&kz=-1&kav=1&k1=-1&kaj=m&kay=b&kak=-1&kap=-1&kaq=-1&kau=-1&q={searchTerms}" } ], "_orderHint": null, "_telemetryId": null, "_updateInterval": null, "_updateURL": null, "_iconUpdateURL": null, "_filePath": null, "_extensionID": null, "_locale": null, "_definedAliases": [], "__searchForm": "https://start.duckduckgo.com/", "_hasPreferredIcon": false },

search.json.mozlz4 edit v.2

"engines": [ { "id": "ddg@search.mozilla.orgdefault", "_name": "DuckDuckGo", "_isAppProvided": true, "_metaData": { "order": 1, "alias": "@ddg", "hidden": false } },

• Browser: Firefox 108 (deb);
• OS: Ubuntu 20.04;

Issue:

• I want to use DuckDuckGo as a default search engine from address line w/ custom settings (theme, country, safety, etc.) saved in URL params;
• I tried to modify search.json.mozlz4 & policies.json, but nothing changes in search behavior:
  • browser still uses DuckDuckGo in default configuration;
  • requests are being sent w/o any additional URL params;
  • only one version of DuckDuckGo is available in Firefox Search settings UI - the one that is built-in & shipped w/ the browser;
• The question is what else should I edit to achieve desired result? Am I missing something?

policies.json edit v.1

{ ... "Extensions": { "Install": [ "https://addons.mozilla.org/firefox/downloads/latest/ublock-origin/latest.xpi" ], "Uninstall": [ "google@search.mozilla.org", "bing@search.mozilla.org", "amazondotcom@search.mozilla.org", "ebay@search.mozilla.org", "twitter@search.mozilla.org", "duckduckgo@search.mozilla.org" ] }, "SearchEngines": { "PreventInstalls": false, "Remove": [ "Google", "Bing", "Amazon.com", "eBay", "Twitter" ], "Default": "DuckDuckGo", "Add": [ { "Name": "DuckDuckGo", "Description": "DuckDuckGo search engine", "Alias": "@ddg", "Method": "POST", "URLTemplate": "https://duckduckgo.com/?kae=d&kax=-1&kp=-2&kz=-1&kav=1&k1=-1&kaj=m&kay=b&kak=-1&kap=-1&kaq=-1&kau=-1&q={searchTerms}", "PostData": "kae=d&kax=-1&kp=-2&kz=-1&kav=1&k1=-1&kaj=m&kay=b&kak=-1&kap=-1&kaq=-1&kau=-1&q={searchTerms}", }, ... ] }, ... }

search.json.mozlz4 edit v.1

"engines": [ { "id": "ddg@search.mozilla.orgdefault", "_name": "DuckDuckGo", "_isAppProvided": true, "_metaData": { "order": 1, "alias": "@ddg" } }, { "id": "a5f1b6aa-66a9-45dc-bb73-36f5d1b35fb2", "_name": "DuckDuckGo (alt)", "description": "DuckDuckGo Search Engine", "_metaData": { "order": 0, "alias": "@ddga" }, "_urls": [ { "params": [ { "key": "kae", "value": "d" }, { "key": "kax", "value": "-1" }, { "key": "kp", "value": "-2" }, { "key": "kz", "value": "-1" }, { "key": "kav", "value": "1" }, { "key": "k1", "value": "-1" }, { "key": "kaj", "value": "m" }, { "key": "kay", "value": "b" }, { "key": "kak", "value": "-1" }, { "key": "kap", "value": "-1" }, { "key": "kaq", "value": "-1" }, { "key": "kau", "value": "-1" } ], "rels": [], "template": "https://start.duckduckgo.com/?kae=d&kax=-1&kp=-2&kz=-1&kav=1&k1=-1&kaj=m&kay=b&kak=-1&kap=-1&kaq=-1&kau=-1&q={searchTerms}" } ], "_orderHint": null, "_telemetryId": null, "_updateInterval": null, "_updateURL": null, "_iconUpdateURL": null, "_filePath": null, "_extensionID": null, "_locale": null, "_definedAliases": [], "__searchForm": "https://start.duckduckgo.com/", "_hasPreferredIcon": false },

search.json.mozlz4 edit v.2

"engines": [ { "id": "ddg@search.mozilla.orgdefault", "_name": "DuckDuckGo", "_isAppProvided": true, "_metaData": { "order": 1, "alias": "@ddg", "hidden": false } },

Important notice

PLEASE DON'T SUGGEST BOOKMARKING CUSTOM SEARCH URL OR SIMILAR SOLUTIONS! Thank you.

Liver regeneration is a complex process that involves multiple mechanisms. These mechanisms are not completely understood, but scientists have identified some of the key players involved in liver regeneration.
One of the most important mechanisms is the production of new liver cells, which is known as hepatocyte proliferation. This process is regulated by a number of different factors, including growth factors, hormones, and cytokines.
Growth factors are molecules that stimulate cell proliferation. One of the most important growth factors involved in liver regeneration is hepatocyte growth factor (HGF). HGF is produced by stellate cells, which are cells that reside in the liver. HGF binds to its receptor, c-Met, on hepatocytes and stimulates hepatocyte proliferation.
Hormones also play a role in hepatocyte proliferation. The two main hormones involved are insulin and glucagon. Insulin promotes hepatocyte proliferation by stimulating the production of HGF. Glucagon, on the other hand, inhibits hepatocyte proliferation by reducing the levels of HGF.
Cytokines are also important regulators of hepatocyte proliferation. Cytokines are proteins that are produced by cells of the immune system. Some cytokines, such as interleukin-6 (IL-6), promote hepatocyte proliferation, while others, such as tumor necrosis factor-alpha (TNF-alpha), inhibit it.
In addition to hepatocyte proliferation, other mechanisms are also involved in liver regeneration. One of these is the production of new blood vessels, which is known as angiogenesis. Angiogenesis is important for liver regeneration because it provides the liver with the oxygen and nutrients that it needs to function properly.
Another mechanism involved in liver regeneration is the production of bile. Bile is a yellowish-green fluid that is produced by the liver and stored in the gallbladder. Bile is important for liver regeneration because it helps to remove toxins from the liver.
Liver regeneration is a complex process that is not completely understood. However, scientists have identified some of the key mechanisms involved. These mechanisms include hepatocyte proliferation, angiogenesis, and bile production.

UPDATE 2022-09-16: sheets are online!
I submitted new sheet music to ichigos.com. I listed below which sheets I uploaded and links to YouTube videos where I play the full sheets.I had more Japanese sheet music for old games and NHK drama's, but those are not anime, so I decided against uploading those.
.hack／／LIMINALITY 「unforgettable」https://youtu.be/2VnBjNOwS-s【ft. kopikostar on violin & Woo Sol Choi on cello】
akame ga kill 「思い (omoi)」https://youtu.be/a9DsZb5RBvY
anohana 「all about her death」https://youtu.be/PvTwl7tOxwQ 「flash back」https://youtu.be/P0EKz_H8ilU 「secret feelings ～ now revealed」https://youtu.be/enj0BpnW3Mo
Aquarian Age: Sign For Evolution 「sweetest smile」https://youtu.be/20oxMjR6wWc 「tears」 https://youtu.be/QChuLpMIoBc
Cowboy Bebop (1997 anime) 「Clutch」https://youtu.be/_vonqxBkPcs 「ELM」https://youtu.be/vrSFX2la9xA【ft. KanaChi on vocals】 「ELM KARAOKE」https://youtu.be/PvtGbsxfGv4 「Flying Teapot」https://youtu.be/gTXczg69UBc【ft. John Robert Matz on piccolo trumpet & Flavia Power on vocals】 「Flying Teapot KARAOKE」https://youtu.be/iKr8cmhJm6A【ft. John Robert Matz on piccolo trumpet】 「Green Bird」https://youtu.be/bHGtoE3BjgA【ft. YorozuyaNeesan2010 on vocals】 「N.Y. Rush」https://youtu.be/XEBOxhllRp0 「Piano Solo (from "Future Blues")」https://youtu.be/KgW69wGZTm8 __________「The Singing Sea」 __________「Piano Black」 __________「ELM」 __________「Green Bird」 __________「Piano Bar I」 「Poor Faye (High Socks)」https://youtu.be/CAFP_oFJZ48 「TANK!」https://youtu.be/3ZfSqQ6Rhow【ft. Steve Blum on narration】 「THE REAL FOLK BLUES」https://youtu.be/5JKW4crigQM【ft. Rei on vocals】 「THE REAL FOLK BLUES KARAOKE」https://youtu.be/5JKW4crigQM 「Too Good Too Bad」https://youtu.be/_yedGDEz8Qk
Cowboy Bebop (2021 Netflix series) 「Cat Attack (Part 1)」https://youtu.be/4hwu4NWHcSU【ft. Rei on vocals】 「Cat Attack (Part 1) KARAOKE」https://youtu.be/eq2vgsnt9ec
Deemo: Memorial Keys 「Dream」https://youtu.be/KQObIIpygHY
Devil May Cry 「Pain」https://youtu.be/YwNOUUa5LKI
Dragon Ball Kai 「レクイエム～死にゆくモノたちへ～ (requiem～shini yuku monotachi e～)」https://youtu.be/9i0yRF_V4Ys【ft . ZanB on cello】 「レクイエム～死にゆくモノたちへ～ (requiem～shini yuku monotachi e～) KARAOKE」https://youtu.be/CrANntmdXvA【ft . ZanB on cello】
Elemental Gelade 「聞けない言葉 (kikenai kotoba)」https://youtu.be/qlcn2ygfOK8 「君を守る…(kimi wo mamoru...)」 https://youtu.be/0B425htkiP8【ft. Woo Sol Choi on cello】
Elfen Lied 「輪廻 (rin'ne)」https://youtu.be/2Z1D8LblfTU
Erased 「you're my friend」https://youtu.be/VrJTc-fBisE【ft. Woo Sol Choi on cello】
Fate／stay night heaven's feel 「in a gentle world」https://youtu.be/Nr4F47MhUic【ft. Woo Sol Choi on cello】
Fate／stay night: Unlimited Blade Works 「Believe」https://www.youtube.com/watch?v=ndcnhYXsgsU【English cover ft. Krystal Xu on vocals】 「Believe」https://youtu.be/p8K3nV3vY4g【Russian cover ft. Hell Jays on vocals】 「Believe KARAOKE」https://www.youtube.com/watch?v=5gFyBqg35YM
Fate／Zero 「painful」https://youtu.be/nNnDI9mxRo4 「the dream before dawn#2」https://youtu.be/xtImvTzQVS8 「you are my dearest friend#2」https://youtu.be/qYLftvZYn4w
Fist of the North Star 「way to you」https://www.youtube.com/watch?v=bRF2oeoevcU【ft. kopikostar on violin & Woo Sol Choi on cello】 「where the lights are ～」https://www.youtube.com/watch?v=WE9fwg6IAH8【ft. Shinterymi on harp & k@n on vocals】 「where the lights are ～ KARAOKE」https://www.youtube.com/watch?v=3BjPjJNx7Wc【ft. Shinterymi on harp】
HELLSING 「さらばボンコツ (saraba ponkotsu) WORLD」https://youtu.be/DJxfYKnF7Mk
Hunter x Hunter 「Requiem Aranea!」https://youtu.be/2ns7PO2A4Vc【ft . Giulia Cacciavillani on flute, kopikostar on violin, Woo Sol Choi on cello & Carmelious on viola da gamba】
kara no kyoukai 2 「M20」https://youtu.be/VpiLsRbP2_Q【ft. Woo Sol Choi on cello】
kara no kyoukai 8 「アレルヤ (alleluia)」https://youtu.be/4qmSKztKavQ【ft. KanaChi on vocals】 「アレルヤ (alleluia) KARAOKE」https://youtu.be/_LHYpDtC8gc 「M35」https://youtu.be/AHUMvCde8C4
Kimagure Orange Road 「Opening Theme (KYOSUKE No.1)」https://youtu.be/Fkk_MCcA2sg
kimetsu no yaiba (Demon Slayer) 「禰豆子 (mameko)」https://youtu.be/gskjzfGrXyc
Le Portrait de Petit Cossette 「Fake Jewel piano arr.」https://youtu.be/KBC0g4EBvkM 「my love so sweet」https://youtu.be/wJUlY1HEJeo
Lord El-Melloi II Case Files 「let the sadness knock my door」https://youtu.be/6PET5i-BvnQ【ft. Woo Sol Choi on cello】
MADLAX 「bank on me」 https://youtu.be/-405GYG3WzI【ft. kopikostar on violin】
mai-otome HiME 「花一輪の恋 (hana ichirin no koi)」https://youtu.be/5DtRKVjlldE 「放課後の学舎-アカシヤの誓い (houkago no manabiya ～ acacia no chikai)」https://youtu.be/RKvnD1Bn4yM【ft. ZanB on cello】
nande koko ni sensei ga?! 「シークレット・ガーデン (secret garden)」https://youtu.be/kYMnbgI74NU
Noir 「solitude by the window」https://youtu.be/AwrTWHbXWTM【ft. alessi_ on accordion】
Pandora Hearts 「melody 2 (Lacie)」https://youtu.be/2z5_V83R72U
princess principal 「A Page of My Story～Four Handed ver～」https://youtu.be/vN84aavN8H4 「on a day so calm」https://youtu.be/AO89xLbgPVw
sakamichi no Apollon 「Without a Word」https://youtu.be/zbk9haS7Hpk
sen to Chihiro no kamikakushi (Spirited Away) 「いつも何度でも (itsumo nande demo)」https://youtu.be/pcF_FEsMg-U【ft. Lucy Chan on vocals】 「いつも何度でも (itsumo nande demo) KARAOKE」https://youtu.be/dID4byELGQg
shin kimagure orange☆road 「With You II」https://youtu.be/j52_clpMBRM
Strawberry Panic! 「恋の情景 (koi no joukei)」https://youtu.be/Mkc_ctUVNDc
Super Smash Bros. Ultimate 「命の灯火 (Lifelight)」https://youtu.be/L4kP1VHW5-4【ft. Lucy Chan on vocals】 「命の灯火 (Lifelight) KARAOKE」https://youtu.be/j9SP4bH4xqM
Sword Art Online Alicization 「虹の彼方に (niji no kanata ni) THE FIRST TAKE ver.」https://youtu.be/4LwxtCAR-6o【ft. kan on vocals】 「虹の彼方に (niji no kanata ni) THE FIRST TAKE ver. KARAOKE」https://youtu.be/BEj8jAu3mXQ
tensei shitara slime datta ken 「another colony (tender mix)」https://youtu.be/NUrdCx982aQ 「好意 (koui)」https://youtu.be/xXVXmlV4yyo【ft. kopikostar on violin & Woo Sol Choi on cello】「愁傷 (shuushou)」https://youtu.be/-MfPpfcL8-M
Tsubasa-RESERVoir CHRoNiCLE- 「 ループ (loop)」https://youtu.be/rqNh8fapP9s【ft . dillpops on vocals】 「 ループ (loop) KARAOKE」https://youtu.be/bEXK5NivJYI