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[AusWoody]

which one are you?

[AusWoody]

SPANISH GRAND PRIX SWEEP Update

Filling Fast

GRAND PRIX COUNTDOWN.
http://www.f1widget.com/
http://whenisf1on.com/

  The SPANISH GRAND PRIX Sweep .

5.  15th May  Spanish Grand Prix      GMT

22 Places available @ A$ 50 gifted to Osiris_Forum
7 of 22 taken  15 remaining

GOOD LUCK and Thank you to all the players   

01.  Brandybee
02.  Iamincharge
03.  AusWoody
04.  Kaitlyn1989
05.  Lydiarose
06.  Zuzannah
07.  Sexilicious
08. 
09. 
10. 
11. 
12. 
13. 
14. 
15. 
16. 
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22. 

Stake Collected 350 Achat Dollars. 

We have a live random driver draw at The Square, every Wednesday before the race and we also enjoy Race night there.  Its all good fun & a great way to meet & make new friends.  Keep an eye on this topic for details.

Remember the Live Driver Draw &  Race is on at

  The Square –   – 

 

[AusWoody]

Got some LMAO

Next is  the infamous Brandy Bee

[AusWoody]

What if “VIBRATING EGGS” could be controlled by BLUETOOTH or even better WIFI, mmmmmm. yummy

Is there an APP for that?

yes 

https://www.vibease.com/

[AusWoody]

Of course Auswoody is in

Osiris_Forum Gifted A$50

[AusWoody]

SPANISH GRAND PRIX SWEEP 

NOW OPEN

GRAND PRIX COUNTDOWN.
http://www.f1widget.com/
http://whenisf1on.com/

  The SPANISH GRAND PRIX Sweep .

5.  15th May  Spanish Grand Prix      GMT

22 Places available @ A$ 50 gifted to Osiris_Forum
2 of 22 taken  20 remaining

GOOD LUCK and Thank you to all the players   

01. Brandybee
02. Iamincharge
03. 
04. 
05. 
06. 
07. 
08. 
09. 
10. 
11. 
12. 
13. 
14. 
15. 
16. 
17. 
18. 
19. 
20. 
21. 
22. 

Stake Collected 100 Achat Dollars. 

We have a live random driver draw at The Square, every Wednesday before the race and we also enjoy Race night there.  Its all good fun & a great way to meet & make new friends.  Keep an eye on this topic for details.

Remember the Live Driver Draw &  Race is on at

  The Square –   – 

 

[AusWoody]

2016 FORMULA 1 RUSSIAN GRAND PRIX

Tipping Update

GOOD LUCK and Thank you to all the players   

Players	Total	Driver	Score	Total
Maron211177	85	Nico Rosberg	35	120
Stone	88	Lewis Hamilton	18	106
JayC	85	Sebastian Vettel	0	85
AusWoody	60	Lewis Hamilton	18	78
Brandybee	59	Lewis Hamilton	18	77
Lover	59	Lewis Hamilton	18	77
Nat33	59	Lewis Hamilton	18	77
Skydance	59	Lewis Hamilton	18	77
Solana	59	Lewis Hamilton	18	77
Tangoracer	59	Lewis Hamilton	18	77
Tonyg	59	Lewis Hamilton	18	77
Vaughan	59	Lewis Hamilton	18	77
Foxman57	36	Nico Rosberg	35	71
Honeybatcher	59	Lewis Hamilton	18	71
Lydiarose	43	Lewis Hamilton	18	61
Martinus	46	Sebastian Vettel	0	46

GOOD LUCK and THANK YOU to all the players

Remember the Live Driver Draw &  Race is on at

  The Square –   – 

 

[AusWoody]

RUSSIAN GRAND PRIX SWEEP RESULTS

GRAND PRIX COUNTDOWN.
http://www.f1widget.com/
http://whenisf1on.com/

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Position	Driver	Team	Points	Time	Avg. mph
1	Nico Rosberg	Mercedes	25	1:32:41.997	200.482
2	Lewis Hamilton	Mercedes	18	+25.022	199.584
3	Kimi Raikkonen	Ferrari	15	+31.998	199.335
4	Valtteri Bottas	Williams	12	+50.217	198.688
5	Felipe Massa	Williams	10	+1:14.427	197.834
6	Fernando Alonso	McLaren	8	–	196.587
7	Kevin Magnussen	Renault	6	–	196.282
8	Romain Grosjean	Haas	4	–	196.213
9	Sergio Perez	Force India	2	–	196.16
10	Jenson Button	McLaren	1	–	196.021
11	Daniel Ricciardo	Red Bull	0	–	195.752
12	Carlos Sainz Jr.	Toro Rosso	0	–	195.429
13	Jolyon Palmer	Renault	0	–	195.428
14	Marcus Ericsson	Sauber	0	–	195.359
15	Daniil Kvyat	Red Bull	0	–	194.815
16	Felipe Nasr	Sauber	0	–	194.586
17	Esteban Gutierrez	Haas	0	–	194.34
18	Pascal Wehrlein	Manor	0	–	191.625
19	Max Verstappen	Toro Rosso	0	–	192.791
20	Sebastian Vettel	Ferrari	0	–	–
21	Nico Hulkenberg	Force India	0	–	–
22	Rio Haryanto	Manor	0	–	–

The PRIZE A$ For the RUSSIAN GRAND PRIX SWEEP

1st =   1,000 Achat Dollars – Nico Rosberg –  Samantha97
2nd =    600 Achat Dollars – Lewis Hamilton  – Yvan
3rd =    400 Achat Dollars – Kimi Raikkonen  – AusWoody

Pole position =  200 Achat Dollars –  NICO ROSBERG –  Samantha97

An anonymous sponsor has boosted the prize pot.   Thank you so much.
Prizes will be awarded shortly. 

CONGRATULATIONS TO THE WINNERS
from Admin and Staff.
Spanish Grand Prix sweep is now open.

We have a live random driver draw at The Square, every Wednesday before the race and we also enjoy Race night there.  Its all good fun & a great way to meet & make new friends.  Keep an eye on this topic for details.

Remember the Live Driver Draw &  Race is on at

  The Square –   – 

 

[AusWoody]

YOU BEWDY FINALLY CRACKED IT

CONGRATULATIONS TO

TANGORACER
&
VAUGHAN

GREAT JOB TO YOU BOTH

`special congrats to all entrants great stories all

ty  Brandy for organising and running another great comp

[AusWoody]

2016 FORMULA 1 RUSSIAN GRAND PRIX

Tipping Update

GOOD LUCK and Thank you to all the players   

Players	Total	Driver	Score	Total
Stone	88	Lewis Hamilton
JayC	85	Sebastian Vettel
Maron211177	85	Nico Rosberg
AusWoody	60	Lewis Hamilton
Brandybee	59	Lewis Hamilton
Honeybatcher	59	Lewis Hamilton
Lover	59	Lewis Hamilton
Nat33	59	Lewis Hamilton
Skydance	59	Lewis Hamilton
Solana	59	Lewis Hamilton
Tangoracer	59	Lewis Hamilton
Tonyg	59	Lewis Hamilton
Vaughan	59	Lewis Hamilton
Martinus	46	Sebastian Vettel
Lydiarose	43	Lewis Hamilton
Foxman57	36	Nico Rosberg

GOOD LUCK and THANK YOU to all the players

Remember the Live Driver Draw &  Race is on at

  The Square –   – 

 

[AusWoody]

No More Sit Ups – 16 Core Alternatives

As trainers, we should know that sit ups are utterly overrated as an exercise for developing the core. Not only does it tend to favour the rectus femoris and rectus abdominis to the exclusion of the poor obliques and transverse abdominis, it also places a lot of shear stress on the spine which is a really great way to exacerbate existing disc injuries.

So next time you are thinking of a core exercise to use in your workout, instead of just throwing in sit ups, try out one of these core exercises instead. Your client’s spines and core strength with thank you.

Planks
Planks are a great way to get clients up off the ground and working their core by creating stability.
Below are some ways to make your planks more interesting and rep based (instead of time based).

1. Plank Rocks
Instructions:
This is a good exercise for making the good old plank a little more interesting. It is quite subtle though, campers will need to focus.resi
Start in a regular plank position. Dig your elbows and toes in. Brace core.
By digging your elbows in, pull your shoulders forward over your hands. Resist the movement with your feet. Pull forward with elbows, resist with toes.
Rock back to the starting position and repeat.
If tension isn’t created through the body it will just feel like you are rocking back and forth not doing anything.

2. Plank with Forward Reach
Instructions:
From a plank position reach one arm straight out in front of you gently supinating the wrist. Bring the arm back in and repeat with the other side.
Ensure a neutral spine is kept and there is minimal movement through the hips. You can make this movement easier by spreading the legs.

3. Plank with Lateral Hand Tap
Instructions:
From a plank position reach one arm out to the side and tap the ground with your hand. Bring the arm back in and repeat with the other side.
Ensure a neutral spine is kept and there is minimal movement through the hips. You can make this movement easier by spreading the legs.

4. Plank Clocks
Instructions:
Start in a push up position. Keeping your feet in one place, walk your hands about 190 degrees, just like the hand of a clock (your feet being in the centre of the clock and your hands the extremity of the clock hand). From there, walk the hands back to the original position.
Keep the core tight and avoid rocking the hips. These can also be done with the feet up on a step, bench or tyre to increase the difficulty.
Sometimes referred to as Around The Worlds.

5. Suicide Plank
Instructions:
Start in a high plank (top of a push up) position. Walk your hands down to an elbow plank position. Walk hands back to the push up position.
Repeat – this time lead with your other arm.
Sometimes called Plank Up Downs or Plank to Push Up.

6. Scapula Push Ups
Instructions:
Great as a mobility exercise, not just a core exercise.
begin in a push up position.
keeping the elbows and arms straight retract the scapula.
then protract.
continue for reps.
many clients have trouble with this feeling, try starting them standing up doing it on a wall.
use your hands on their back so your clients can feel their scapula moving.

7. T Switches
Instructions:
Start in a pushup position, lift one hand up and reach it towards the sky. This should put you into a straight arm side plank. Bring the arm back down and repeat with the other side.

8. Rope Plank Slam
Instructions:
Make a plank more interesting by adding a rope.
Get in a straight arm plank with the end of the rope in front of you. Brace core and lift one hand off the ground. Maintain a neutral position. Begin slamming the rope.

9. Partner High 5 Plank
Instructions:
Plank on hands facing your partner and slap 5 with opposite hands.

********************************************************

Side Planks
Get your clients to challenge their core from a different direction with these side plank variations.

10. Side Plank Gravediggers
Instructions:
Begin in a regular side plank position. Lift your free arm and tuck your fingers behind you ear. Rotate your top shoulder forward lowering your top elbow towards the ground.
Keep on rotating until your elbow touches the ground. Return back to the starting side plank position. You have now done one rep.

11. Side Plank Leg Raises
Instructions:
Get into an elbow side plank with your feet stacked on top of each other.

12. Side Plank Hip Drops
Instructions:
Start in a side plank. Drop the hip and lightly touch the ground. From there raise the hips and resume a straight side plank again.
Can be done on your elbow or with the arm straight and hand on the ground.

13. Rope Side Plank Pull Ins
Instructions:
Just like the Plank Slam, you can make your side planks much more interesting with a rope. Just start with the rope laid out in a line in-front of the client.
Start in a side plank facing one end of the rope. Grab the rope with your arm that is not supporting you and pull it towards you. Release and pull it a bit further towards you. Continue until the rope is in a pile in front of you. Drag it out in a line again and the repeat on your other side.

********************************************************************

Crunches and Similar
Performed correctly, crunches can be a great way to get clients to learn how to engage their abdominals correctly.

14. Flutter Kicks
Instructions:
Lie supine and place your hands under your butt. Raise both legs so the feet are above the hips. Keep the core braced while making a scissor like motion with the legs.
Adjust the difficulty with range of motion and how high or low the legs are.
Sometimes known as Scissor Kicks.

15. Knees Up Crunches
Instructions:
Pop your hands behind your head to support your neck. Keep the knees over the hips and the knees at 90 degrees.

16. Stir The Pot
Instructions:
Sit in a Russian Twist position. Clasp hands and move in a stirring motion like stirring a giant pot while bracing abs.

[AusWoody]

http://www.timeanddate.com/time/

[AusWoody]

HAPPY BIRTHDAY  JAYNIE

[img]http://www.bogley.com/forum/attachment.php?attachmentid=9543[/img]

May your dreams, ambitions and goals become your reality

[AusWoody]

HELL YEAH i'm in

Pythia Gifted

[AusWoody]

RUSSIAN GRAND PRIX SWEEP UPDATE

GRAND PRIX COUNTDOWN.
http://www.f1widget.com/
http://whenisf1on.com/

  The RUSSIAN GRAND PRIX Sweep .

4.  !st May  RUSSIAN Grand Prix    12:00  GMT

The live draw is completed  GOOD LUCK  to all players   

1. Fisher316 –> KEVIN MAGNUSSEN – Renault
2. TangoRacer –> FELIPE NASR – Sauber
3. Jaynie –> DANIIL KVYAT – Red Bull
4. Covems –> DANIEL RICCIARDO – Red Bull
5. Vaughan –> JOLYON PALMER – Renault
6. Ecky –> SEBASTIAN VETTEL – Ferrari
7. Sexilicious –> ROMAIN GROSJEAN – Haas
8. Stone –> RIO HARYANTO – Manor
9. samantha97 –> NICO ROSBERG – Mercedes
10. Jayc –> ESTEBAN GUTIERREZ – Haas
11. Kaitlyn1989 –> CARLOS SAINZ – Toro Rosso
12. Yvan –> LEWIS HAMILTON – Mercedes
13. Ian1964 –> VALTTERI BOTTAS – Williams
14. Brandybee –> MAX VERSTAPPEN – Toro Rosso
15. Honeybatcher –> JENSON BUTTON – McLaren
16. Skydance –> MARCUS ERICSSON – Sauber
17. AusWoody –> KIMI RÄIKKÖNEN – Ferrari
18. LydiaRose –> FELIPE MASSA – Williams
19. Nat33 –> NICO HULKENBERG – Force India
20. Foxman57 –> PASCAL WEHRLEIN – Manor
21. Zuzannah –> FERNANDO ALONSO – McLaren
22. iamincharge –> SERGIO PEREZ – Force India

Stake Collected 1100 Achat Dollars. 

We have a live random driver draw at The Square, every Wednesday before the race and we also enjoy Race night there.  Its all good fun & a great way to meet & make new friends.  Keep an eye on this topic for details.

Remember the Live Driver Draw &  Race is on at

  The Square –   – 

 

[Author]

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