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[AusWoody]

The RUSSIAN GRAND PRIX Sweep


17 of 20 slots have been filled.

RUSSIAN GRAND PRIX SWEEP UPDATE
 

16. Russian Grand Prix   11th October 2015    13:00  (GMT+1)

3 Slots to fill.

GOOD LUCK and Thank you to all the players
 

1.   Brandybee
2.   AusWoody
3.   Maron211177
4.   Tonyg
5.   Sexilicious
6.   Martinus
7.   jvhelvis1979
8.   Mad_Sex
9.   Blayne
10. Jingerbird
11. Tangoracer
12. Zuzannah
13. Covems.
14. Jaynie
15. Nat33
16. Twister
17.  Skydance

Stake Collected 850 Achat Dollars.

17 Slots Taken ; 3  Slots Left.

Due to the very kind donations of our Sponsors  – The prizes have been boosted again. Thank you so much to  our sponsors Maron and the Achat Gods.

The PRIZE A$ For the GRAND PRIX JAPANESE SWEEP  is

1st prize   =   1000 Achat Dollars
2nd prize =    600 Achat Dollars
3rd prize =    400 Achat Dollars

Pole position =  200 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]

The RUSSIAN GRAND PRIX Sweep


14 of 20 slots have been filled.

RUSSIAN GRAND PRIX SWEEP UPDATE
 

16. Russian Grand Prix   11th October 2015    13:00  (GMT+1)

6 Slots to fill.

GOOD LUCK and Thank you to all the players
 

1.   Brandybee
2.   AusWoody
3.   Maron211177
4.   Tonyg
5.   Sexilicious
6.   Martinus
7.   jvhelvis1979
8.   Mad_Sex
9.   Blayne
10. Jingerbird
11. Tangoracer
12. Zuzannah
13. Covems.
14. Jaynie

Stake Collected 700 Achat Dollars.

14 Slots Taken ; 6  Slots Left.

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]

The RUSSIAN GRAND PRIX Sweep


13 of 20 slots have been filled.

RUSSIAN GRAND PRIX SWEEP UPDATE
 

16. Russian Grand Prix   11th October 2015    13:00  (GMT+1)

7 Slots to fill.

GOOD LUCK and Thank you to all the players
 

1. Brandybee
2. AusWoody
3. Maron211177
4. Tonyg
5. Sexilicious
6.  Martinus
7. jvhelvis1979
8. Mad_Sex
9. Blayne
10. Jinger
11. Tango
12. Zuzannah
13. Covems.

Stake Collected 650 Achat Dollars.

13 Slots Taken ; 7  Slots Left.

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]

BrandyBee and AusWoody are in for Russian GP

[AusWoody]

The RUSSIAN GRAND PRIX Sweep is now OPEN.


7 of 20 slots have been filled.

RUSSIAN GRAND PRIX SWEEP UPDATE
 

16. Russian Grand Prix   11th October 2015    13:00  (GMT+1)

13 Slots to fill.

GOOD LUCK and Thank you to all the players
 

1. Brandybee
2. AusWoody
3. Maron211177
4. Tonyg
5. Sexilicious
6. Martinus
7. jvhelvis1979

Stake Collected 350 Achat Dollars.

7 Slots Taken ; 13  Slots Left.

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]

Japan Grand Prix Results.

15. Sun Sept 27 2015. Japanese Grand Prix 06:00. GMT+1

The Japanese Grand Prix random driver draw was completed successfully Wed 23 Sept 2015.

Japanese Random Driver Draw Results

	Player	Draws	Driver
1.	Covems	–>	SEBASTIAN VETTEL
2.	Zuzannah	–>	ROMAIN GROSJEAN
3.	Cogbill	–>	MARCUS ERICSSON
4.	AusWoody	–>	PASTOR MALDONADO
5.	Tonyg	–>	DANIIL KVYAT
6.	Lorenzo	–>	JENSON BUTTON
7.	Mad_Sex	–>	ALEXANDER ROSSI
8.	Brandybee	–>	FELIPE MASSA
9.	Jaynie	–>	MAX VERSTAPPEN
10.	JayC	–>	DANIEL RICCIARDO
11.	jvhelvis1979	–>	LEWIS HAMILTON
12.	Bigbeef	–>	FERNANDO ALONSO
13.	Nat33	–>	KIMI RÄIKKÖNEN
14.	Blayne	–>	VALTTERI BOTTAS
15.	Sexilicious	–>	NICO ROSBERG
16.	Maron211177	–>	FELIPE NASR
17.	Skydance	–>	CARLOS SAINZ
18.	Tangoracer	–>	NICO HULKENBERG
19.	Jingerbird	–>	WILL STEVENS
20.	Stone	–>	SERGIO PEREZ

Remember the Live Driver Draw &  Race is held at

  The Square – 

 

The Japanese Grand Prix Results

+/-	Pos	Driver	Team	Points
	1st	LEWIS HAMILTON	MERCEDES	25
	2nd	NICO ROSBERG  P	MERCEDES	18
	3rd	SEBASTIAN VETTEL	FERRARI	15
	4th	KIMI RÄIKKÖNEN	FERRARI	12
	5th	VALTTERI BOTTAS	WILLIAMS	10
	6th	NICO HULKENBERG	FORCE INDIA	8
	7th	ROMAIN GROSJEAN	LOTUS	6
	8th	PASTOR MALDONADO	LOTUS	4
	9th	MAX VERSTAPPEN	TORO ROSSO	2
	10th	CARLOS SAINZ	TORO ROSSO	1
	11th	FERNANDO ALONSO	MCLAREN	0
	12th	SERGIO PEREZ	FORCE INDIA	0
	13th	DANIIL KVYAT	RED BULL	0
	14th	MARCUS ERICSSON	SAUBER	0
	15th	DANIEL RICCIARDO	RED BULL	0
	16th	JENSON BUTTON	MCLAREN	0
	17th	FELIPE MASSA	WILLIAMS	0
	18th	ALEXANDER ROSSI	MARUSSIA	0
	19th	WILL STEVENS	MARUSSIA	0
DNF	20th	FELIPE NASR	SAUBER	0

Congratulations to our Winners

The PRIZES For the GRAND PRIX JAPANESE SWEEP  as follows

1st prize =   1000 Achat Dollars –  LEWIS HAMILTON –  jvhelvis1979
2nd prize =    600 Achat Dollars –  NICO ROSBERG – Sexilicious
3rd prize =     400 Achat Dollars – SEBASTIAN VETTEL – Covems

Pole         =     200 Achat Dollars. – NICO ROSBERG – Sexilicious

JAPANESE Grand Prix Tips Standings

Players	Total	Driver	Score	Total
Sexilicious	327	Lewis Hamilton	25	352
Tangoracer	327	Lewis Hamilton	25	352
Sam_Hawke	327	Lewis Hamilton	25	352
BrandyBee	307	Lewis Hamilton	25	332
Tommy_72	299	Lewis Hamilton	25	324
Auswoody	299	Sebastian Vettel	15	314
Stone	284	Lewis Hamilton	25	309
Tonyg	270	Nico Rosberg	28	298
Maron211177	203	Nico Rosberg	28	231
Jayc	206	Sebastian Vettel	15	221
Jormungandr	188	Nico Rosberg	28	216
Covems	198	Sebastian Vettel	15	213
LovingSir	182	Sebastian Vettel	15	197

The RUSSIAN 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.

[AusWoody]

The magician mixes his healing potions,
this will cure or kill them

next to post is ………………..  maid Maron

[AusWoody]

You are all invited to join in the live race at  The Square today.

The Square –   

 

Good Luck to all the sweepers.

When  is it for you ?   

Check this link so you know …    http://whenisf1on.com/

If you high light the url link above, by holding your left click down on your mouse and dragging your cursor to the end it shows blue ;
then hold your cursor over the high light and right click, a drop down menu will appear
Click on the 2nd one down  ” go to http….”
And voila … a new topic and page opens up for you, taking you right there   

14.  Sunday  Sep 27 Japanese Grand Prix  06:00 (GMT+1) 

Come Join in The Fun. All are Welcome.

[AusWoody]

[AusWoody]

JAPANESE Grand Prix Tips Standings

Players	Total	Driver	Score	Total
Sexilicious	327	Lewis Hamilton
Tangoracer	327	Lewis Hamilton
Sam_Hawke	327	Lewis Hamilton
BrandyBee	307	Lewis Hamilton
Auswoody	299	Sebastian Vettel
Tommy_72	299	Lewis Hamilton
Stone	284	Lewis Hamilton
Tonyg	270	Nico Rosberg
Jayc	206	Sebastian Vettel
Maron211177	203	Nico Rosberg
Covems	198	Sebastian Vettel
Jormungandr	188	Nico Rosberg
LovingSir	182	Sebastian Vettel

Great Tipping Players

Well we're at the pointy end of the season, and as i predicted the mercedes are being pressed by ferrari and red bull, and not before time lets see if the skills of our tipsters is up to the task of  clawing their way clear of the pack at the top (lewis hamilton fan club).  Look out im coming for you   LOL

Remember we have the 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.

[AusWoody]

Yes its me sneezing into the square, must be allergic

next to post …………..  another allergy sufferer

[AusWoody]

The Bodyweight Workout

Contents.
Introduction.
Scheduling Your Workouts.
Warm-Up.
Workout.
Exercise Technique.
Good Luck.

Introduction.
If you’re reading this, then you’ve already taken the first step towards a fitter and healthier life. I understand that getting in shape can be difficult, and this is especially true when you don’t have access to a gym. But just because it isn’t easy doesn’t mean it’s not possible, Far From It.

The ‘Beginner Bodyweight Workout’ was created the to make it as easy as possible for you to lose weight, build muscle and improve your health without using any equipment, or even having a gym membership. Spending every waking minute in the gym is the old way of doing things.

Still effective? – Absolutely.
Necessary? – Not even close.

Today, more and more people are starting to recognise the effectiveness of bodyweight training. Used throughout history by everyone from athletes to soldiers, bodyweight workouts are an extremely effective way of losing body fat, getting stronger, building muscle, or achieving a mix of all those goals.

Typically, bodyweight exercises are performed in a circuit, which means you move from one exercise to the next with little rest in  between. Every exercise utilizes numerous muscle groups, ramps up your heart rate, and burns a tonne of calories.

In short, circuit training burns more calories than interval training, which in itself burns WAY more calories than traditional cardio. It is an awesome way to build muscle, and the most effective type of exercise for losing weight.

The ‘Beginner Bodyweight Workout’ can be performed in your house, bedroom, out at a park, in your parents’ basement, wherever. Just make sure you are cleared by your personal physician for physical activity before attempting these exercises. Proceed at your own risk!

Scheduling.
All you need is 3 days a week. That’s it. If you’ve ever picked up a fitness magazine you’ll probably be thinking that 3 days isn’t enough. That you need be training at least 5 days a week, perhaps even twice a day. But don’t be fooled. Time and time again, research has shown that training properly 3 days a week is more than enough to make amazing changes to your physique.

It’s not that training 5 days a week doesn’t work, but those routines are designed for people who have been training for several years (aka advanced bodybuilders). Training for 3 days with the ‘Beginner Bodyweight Workout’ will allow you to make great progress if you stick with it.

Too many people jump around looking for the ‘hottest new routine’ and never make any progress. Don’t be one of them. You will be doing the same workout every other day, which means you’ll quickly get better at the most important exercises and you’ll easily be able to track your progress.

Training for 3 days means you will have 4 days off a week, including the weekends.

A typical week will look like this:

Monday – Workout
Tuesday – Rest
Wednesday – Workout
Thursday – Rest
Friday – Workout
Saturday – Rest
Sunday – Rest

The following weeks will all follow exactly the same schedule. Keep in mind that you can perform these workouts at any time on a given day, making it easy to squeeze in a workout whenever you get chance. As long as you commit to doing 3 quick workouts a week, you’ll be well on your way to a fitter and healthier life. “80% of success is showing up

Warm-Up.
Before we get to the good stuff, we need to talk about warming-up. It is absolutely crucial that you spend 5-10 minutes warming-up. If you’re short on time, you should either cut your workout short or wait until you can find a time to do both the warm-up and workout properly.

If you skip your warm-up you are just asking for injury in the long run. A proper warm-up prepares your body for exercise and increases blood flow to and temperature of the muscles. This in turn means improved strength and power development, making your workouts more effective.

Who doesn’t want that? There’s a few different things you can do get your heart-rate elevated, including jogging, jumping rope, or jumping jacks (which are the first exercise in the circuit).

It is a good idea to use this time to work on a few common problem areas as well:

• Thoracic Spine: This exercise will help fix bad posture. https://www.youtube.com/watch?v=9296w0bCmQY

• Hip Flexors: Your hip flexors get tight when you sit all day. Here’s how to open them up. https://www.youtube.com/watch?v=DJJeSaffTHg

• Core and Glutes: The Bird Dog is my favourite exercise for activating the core and waking up sleepy glutes. When you break a sweat, you can move on to the workout. https://www.youtube.com/watch?v=71th54wARFI

Workout.
Perform exercises 1-6 in order, resting for 30 seconds between each. This is one circuit. Perform a total of 4 circuits, resting 90 seconds between each.

This workout should take you approximately 20 minutes. If you’re unsure how to perform any of the exercises skip ahead to the next chapter.

1. Star Jumps/Jumping Jacks – 15 reps
2. Bodyweight Squats – 10 reps
3. Push-Ups – 10 reps
4. Glute Bridge – 10 reps
5. Lunges – 20 reps (10 with each leg)
6. Plank – hold for 15 seconds

After you’ve completed 4 circuits, make sure you spend 5-10 minutes stretching. As mentioned in the ‘Scheduling’ chapter, you should perform this workout 3 times a week, and never on consecutive days. Muscle isn’t built when you’re exercising; it is built when you’re resting.

Exercise Technique.
There is a right way, and a wrong way. Squats and push-ups, in particular, are technical exercises, and can be dangerous if not learned correctly. As a beginner, it’s important you learn how to do these movements properly. When starting a beginner workout routine like this one, your body needs to learn the movement patterns before increasing the difficulty.

If you don’t establish good form and technique in the beginning, you’ll be prone to bad habits. Bad habits, when it comes to your movement patterns, are a recipe for disaster as you get stronger because it puts you at high risk of injury.

Let’s start with the

Squat:
• Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head.
• Begin the descent by pushing your hips back and bending at the knees. Look straight ahead and keep your chest up to ensure your back remains in a flat, neutral position. Your back should remain in this neutral position throughout the movement.
• Squat down as low as you can whilst keeping your back straight, and then lift back up to the starting position by driving through your heels.
• Your weight should be on your heels throughout the entire exercise.

Push-Up:
• Place your hands on the ground slightly wider than shoulder width and then lower yourself until your chest almost touches the floor.
• To ensure you keep your body straight throughout the movement ensure you squeeze your glutes and tense your abs as if somebody was going to punch you in the stomach.
• Keep your elbows close to your body. If you can’t do a push-up don’t panic. Work up to push-ups by doing push-ups against a wall. The technique is exactly the same as above – just against a wall. Place your hands just beyond shoulder-width on the wall and start pressing.

Glute Bridge:
• Lie on your back on the floor with your knees bent and your feet flat on the floor.
• Place your arms out to your sides at a 45-degree angle.
• Engage your core (starting to spot the trend?), then raise your hips so your body forms a straight line from your shoulders to your knees.
• Your torso and hips should move as one unit. This means the arch in your lower back should remain the same from start to finish.

Lunges:
• Keep your eyes ahead and upper body vertical. • Engage your core (as above).
• Step forward with one leg, and lower your hips until both legs are bent at a 90 degree angle.
• Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
• Keep the weight in your heels as you push back up to the starting position.

Plank:
• Get into push-up position on the floor.
• Now bend your elbows 90 degrees and rest your weight on your forearms.
• Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.
• Focus on tensing your entire body. If you’re not shaking, you’re not doing it properly.
• Hold the position for the prescribed length of time.

Star Jumps/Jumping Jacks:
I‘m pretty sure everybody knows how to do these… Jump up and spread your legs apart as you raise your arms to the sides and over your head. Repeat.

Good Luck.
As a beginner, it’s easy to get distracted. One week you’re pumped to do the Beginner Bodyweight Workout, and the next you’re scouring the internet for the next best workout program. Don’t fall victim to this mindset… unless you don’t want to make any progress, and look back over a year to see the same body and athletic ability as before.

You can do this workout anywhere, so you really have no excuse for not getting started TODAY. No more wondering “is this the perfect plan?” or thinking “I’ll start next week”, you need to make a commitment to change your life for the better.

If you’re struggling to get started, the best thing you can do is ask a friend to join you. Statistically, you are twice as likely to reach your goals when you have someone there to hold you accountable.

[AusWoody]

G'day  Anni ,

I'm trilingual also …….  I try and speak  lol

Welcome to the forum.
People are friendly here I hope you find  as many good friends as I have.

We also have an open chat room where a lot of the members hang out and  chat.

Here's a bit more about it.

Forum Home Page > Organizations & Events > Groups & Families > Achat Town Square
https://funnyadultgamesplay.com/forum/index.php/topic,3031.0.html

Feel free to drop in and  get to know  some of us   Same TOS  as Achat.  You would be made welcome.

The Square
achatsquare.chatango.com

Look forward to seeing you there.

Oh, the bar is open  and the chef  will feed you

[AusWoody]

Japanese Random Driver Draw Results

	Player	Draws	Driver
1.	Covems	–>	SEBASTIAN VETTEL
2.	Zuzannah	–>	ROMAIN GROSJEAN
3.	Cogbill	–>	MARCUS ERICSSON
4.	AusWoody	–>	PASTOR MALDONADO
5.	Tonyg	–>	DANIIL KVYAT
6.	Lorenzo	–>	JENSON BUTTON
7.	Mad_Sex	–>	ALEXANDER ROSSI
8.	Brandybee	–>	FELIPE MASSA
9.	Jaynie	–>	MAX VERSTAPPEN
10.	JayC	–>	DANIEL RICCIARDO
11.	jvhelvis1979	–>	LEWIS HAMILTON
12.	Bigbeef	–>	FERNANDO ALONSO
13.	Nat33	–>	KIMI RÄIKKÖNEN
14.	Blayne	–>	VALTTERI BOTTAS
15.	Sexilicious	–>	NICO ROSBERG
16.	Maron211177	–>	FELIPE NASR
17.	Skydance	–>	CARLOS SAINZ
18.	Tangoracer	–>	NICO HULKENBERG
19.	Jingerbird	–>	WILL STEVENS
20.	Stone	–>	SERGIO PEREZ

Thanks to Maron and Jaynie for officiating the draw
thanks to those that participated in the draw
and thanks to all players

Remember the Live Driver Draw &  Race is on at

  The Square – 

 

[AusWoody]

Hey tippers remember to have your tips in to BrandyBee AND Myself by 7pm  friday night prior to race day

Where Starting The Party Early with the LIVE Driver Draw

YOU are  invited to

What?
Live Driver Draw
for 
Formula One Japanese

Where?
The aChat Square
http://www.achatsquare.chatango.com/

When?
Wednesday 23rd September  7:30pm  (19:30) GMT

Dress Code
Smart Casual

there will of course be  an open Bar and 
the Chef  will be in attendance  to keep you fed

Please join us  for  some  fun and  frolicking
and find out  which lucky driver will be driving for you
in the
Japanese Grand Prix

here is your VIP Pass

be there or be square

[Author]

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