Welcome to the podcast. I like that. I just told Jackie not to shout down the microphone. That's what he brought back for the second one. Keep going. I'm excited. I'm excited and trying not to shout because it's 2021. I was going to say 2021. It's not. I'm sorry. I've got no idea what it is. It's 2022, which is difficult because actually, as we record this now, it isn't 2022. It's 2021. But as you're listening to this now, Timbo, welcome to 2022. You are literally in the future, my friend, as we record this podcast. But people listening are in 2020. I hope you had an amazing Christmas. I hope you had an amazing new year. And I hope you're ready for an amazing 2022. Well, that's a big start. You've traveled in time. You've laid out that you've laid your stall out for this year. Well, Jackie, that is going to be the theme of the podcast. How did you feel being in the future? Are you ready? I'm more excited. I didn't even realize. Yeah, I don't know. What did you do for New Year's? Bear in mind, it's not New Year. Probably had an early night. See if we could offload the kids at home doesn't want to bed early. Probably what it was. That's the plan anyway. Right, today we're going to talk a little bit about what you can achieve in a year. Now, a year is, I think, as I've got older, go by quite quickly. But if we're a little bit focused and get committed down a particular path of pursuit, as a few peas for you, Jacko, you can actually get quite a lot done. And we're going to talk about what you can do in a year and how to maximize what you can do in a year. And actually, when we think about training, we're so conditioned now because of our, I'm not going to get the rabbit hole of our brain shrinking because of certain influences. But we often think in six or eight week blocks, well, from a training perspective, it takes quite a while to sort of really achieve anything of any real value. And we need to be thinking in bigger periods. So we're going to talk a little bit about some basic principles of periodization. We're going to wrap that into actually what that means and how you can use that to support yourself, to achieve your goals over a longer period. And that's really where we need to be setting our sights. And if you haven't got on board with it yet, we're hopefully going to change your mentality and mindset to a long-term approach, hopefully by the end of this podcast, you are thinking about, okay, what I do tomorrow and what I do this week in training is important, but actually it's what I'm doing for the rest of the year that's going to help me achieve some of those goals that you might have been setting over this last week as you reflect on what you're going to want to achieve this year and to help you do that, Timbo. I'm going to make a quick quiz. Yeah, hold on. If I said to you, one pound 43, what would you think you could get for one pound 43? Well, for one pound, I can get a liter, and this is great value to be fair, I can get a liter of organic grass-fed milk. Yep. And with the 43p, I don't know. We're going to split it up. You can barely get it. You could probably get it. Anything 43p. Yeah, because you could get maybe like a chomp or something. I don't know, chocolate's quite expensive. A 10p chomp. Now I'll tell you what you do. Inflation's crippled us, isn't it? I'll tell you what you do.  Those babies are cheap after Easter from maybe 43p. Let me tell you what you can get for one pound 43. One pound 43 will buy you one week's access to our online training programs. But I don't want a week. I want a standard annual membership. I don't want a week. Yeah, I want a year. I've divided it down. So basically it's 74 pounds and 25 pence, I believe it is, for a whole year of access to our standard annual membership packages, which includes 12 training programs. It's got all your favorites. It's like a selection box now, isn't it? It's got your handstands, because a guy who actually does the train ride down to Manchester, I go to Manchester quite regularly and I love it. Because he comes down the aisle, I'm digressing this is a good story. And he always, I've been going to Manchester for six years and the guy's been on the same train for six years, but he comes down and he takes such joy in his job.  Is it P-A-K? It almost is. But what he does is he goes the whole length of the carriage and it's something different all the way down. He literally goes to the whole train with the tone of voice that he does it in. So I'll do this presentation now, but what's in the annual standard membership in the same style as my mate from the train? So when you take your 25% off to get it for 74, 25, and you've done your seven day free trials, you've had a week already for free, then what selection of things will we be working for, Timbo? Your body weight basics, handstands, human flags, back levers, frog to handstand, muscle up, strength and play programs. VIP memberships, push up. Classic. Anyway, 74 quid, 25% off the main price, which is £9, reduced down to £74, £1.43 a week to access to all of that. And if that wasn't just coming for seven, based on that joke alone, was worth a seven day free trial. So come and check it out because it is class. There's a job for you after all of this in advertising, isn't there? Yeah, guys on a serious note like having that, having knowing that you've signed up for something for a year, the investment is, it's the time. It's the time to actually learn about your training. It's the time to put the actual training into practice. You know, the fact that it's just 74 quid for the year means that financially it's not really the investment. The investment is what you're gonna be able to do in time. So if you are committed to making real change and real progress with your training and how your body feels, then we would love to welcome you on board and what you're gonna get for that is support from the coaches throughout the whole of the year and then really importantly, the community of other online people just like you, just like me, and just like Tim, all trying to work together and supporting each other. So come join the party, be part of the School Class X family with your online membership, 25% off. The code is New Year 25, but don't worry. When you get to the checkout, the code's already in so you don't even have to worry about it, but just so that you know that there is one just to make you feel better probably for some people that everyone loves the code, don't they? Oh, you got a discount code. Yeah, but it's already applied to it, worry. I'm one of those people who always searches, you know if I'm gonna buy something online, I'll search discount codes. So it's to try and find one for like 10, 50% off. Yeah, but what is it with those sites? It's like, oh yeah, I found 10 different ones, none of them work. It's like, who's made a website that's just called like vouchercodes.com and just has loads of codes and none of them work. This is my theory. I don't know if I'm right or not. I think they're just affiliate links.  They're like, yeah, 50% off, yeah, couponcodes.com, yeah, 50% off, yeah, no worries. And it never applies. This, that code, sorry, that code's expired, but we're still tracking your cookies. Yeah, but buy a big TV anyway now. I left 5%. I got a TV last year. I got, speaking of good sales, I got a TV last year, smart TV. I've just paid my TV license again. Just got back on board. And, well, no, sorry, renewed this year. It's painful having to pay that again, but anyway. I haven't paid one, I've got one. Don't watch TV. Smart TV, JVC, old school Arsenal, remember them? They were like 170 quid. Bangin'? It's like, that's not as good value as £1.43 a week for your training, but it's not bad. Right, we've spent 10 minutes talking. I know, but do you know what? I'm going to segue this in. If you spent one year watching television, you're going to be far worse off than if you spend one year spending your year on calisthenics training. And you'll have achieved a lot more and learned a lot more along the process. Right. There you go, I've got one. Sorry. This is a new year. We're coming in hot this year, aren't we? Do you know what this is? We're recording this in 2021. We're tired and we need to, our minds aren't much. It's talking about men on the train. If I bought that TV last year for 100,000 quid, it was great value. Actually, how many school cast that it's memberships could I've got? Two in a bit. I don't know the exact math. I don't know if it's a decimal basis. I'm terrible at mental arithmetic. I didn't fur the maths thing, you know, the one-on-one modules. Oh, you're right. People are like, you're terrible at podcasting. Get on with it. Right, let's do it. I don't know if that's... Sit back and enjoy more of this. Probably hopefully we're going to try and live it a little bit more. I can't even think of what's going on. What are we going to be? We're going to be enlightening and inspiring and encouraging and focused. Streamlined, we'll see.  On the first podcast of 2022, roll that jingle for the first time. Listen, players. You're listening to the Movement, Strength and Play podcast by the School of Calisthenics. Here are your hosts, Tim and Jackal. Right, so, yeah, let's bring things under. Let's bring things under somewhat of some level of control. Before we delve into a little bit more of around the advices and sort of the things to help people with how we go about taking this longer-term approach to our trading and the benefits of that and the, you know, you've talked about consistency being the superpower, which I do really love. But to give a bit of context from ourselves, what either in this last year have you changed slash achieved slash like something that's been a difference that you, and then either that or any other year, just to give us some personal context of like, okay, in a year, like this has happened or this is something that's, or, you know, it could have been something in the past we get, like, actually, because I sometimes look back and go, crikey, you know, you feel like a year goes really fast but then you actually, we're only going, well, so what did happen this year?  It's like, crikey, actually, yeah, a lot has happened. So do you want to kick us up? Can I give you a little quick analogy? So just from an applied analogy from the world of sport, just to kind of set the time frames a little bit, if you can't do a muscle up or a human flag or anything that you're trying to work towards for that matter, it's a similarly, contextualize it in the same thing as like trying to achieve a personal best.  Now, if we are preparing an athlete for a competition and whatever level doesn't need to be a high performance athlete, it can be somewhere in the same level. We don't start eight weeks out and go, let's just try and do this thing we've never done before. We'll often spend 12 months doing it, if not longer. And so we'll often reverse engineer things. So if we know where we roughly want to be in four years time, we then work out what those individual years look like to build towards that picture. So when someone tries to sell you a short program or we're still, we kind of program hop from different programs to different program, we never spend long enough in a coach's or a school of thoughts or a sort of philosophy to really sort of get that adaptation. So if we jump from one program to the next, we might only ever get snippets from it, whereas if you go, like if an athlete works with me for a year or longer, they're working in a process which is cohesive and joined together and one stage fits to the next. If they jump with me for a bit and say, well, Jack and I didn't work together. And then you went to Jacko for eight weeks and then you went to some other strength and conditioning coach for eight weeks. They never get anywhere because you never really get in that consistency of training. So just have a think about that in terms of how you look at your training and maybe that just helps to kind of give a little bit of a texture. In terms of what I've achieved in the last year, it's been relatively transformational really because I've sort of, my training philosophy has changed a little bit in that I'd spent a lot of time during the lockdown training at home by myself and that was okay. I'd done like, I tried early morning sessions. I was getting up before we had Naomi in my second, who's now nine months old. I was getting up at sort of 5.30 in the morning and training and that was good. Like I did at the end. I remember you going through a phase of getting up really early, you had to train it. It was all right. It worked for that period. Actually, I used to quite enjoy it. Naomi's a really light sleeper so I literally don't dare move anymore because if you wake the baby up at 5 in the morning and everyone's grumpy. And then over the summer I started playing around with a little bit more lower body strength stuff. So doing some quite high volume like weight vest things, which kind of just prompted me into sort of like just rethinking about what my lower body training looks like and wanting to get back into a little bit more sort of like loaded strength work. Still calisthenics and body weight training largely for upper body stuff. And then, yeah, I've kind of come through this end of the year. I've started CrossFit, but like I've even just as examples, and this is just to show you that we are not just kind of like spouting this because it's been a year of the year. This is genuinely what we, how I've structured my mindset around this. I've said to people, I'm going to do CrossFit for a year. And because it's going to take me a year to either one, get half decent with it, or two, understand it better. And three, to get any kind of adaptation that I'm going to get from that form of training. So I'm literally, I'm in for a year. And that's not even BS. Like that is exactly, and then at the end of the year, next year I'll decide if I want to do another year or not. But I didn't go, I'm going to go for two months and see how it goes. Like if you don't like it, then that's fine. I don't, don't flog it out. But even training sometimes is difficult. Like there are periods in your training where it is not that much fun, but you've got to stay the course to get, if, if what you are working towards, and this goes back to the podcast where we talked about your why, if what you're working towards is of value enough to you, there are going to be some places where it's hard. And you've got to go through those to get to the end point that you're, you're, you're targeted. Is that as the question at all? I can't remember what it was. The question was to do with what, like, what, what's potentially been changed for you in the year or, I don't think I've achieved anything. I can't go, I've, this year, I had, can now do this, that I couldn't do this time last year. I don't think I've done that. I mean, some of that, my training has gone more broad and more generalist than I was specialist this time last year. Yeah. Well, then, and if that was, it's a bit, because often it's able, when you've like, you've signed up for something or you've set yourself a goal, then you've like, I either did or didn't achieve that goal that I set for that year. Like it's different for you. Whereas, if you've, if that was a goal to become more of a generalist, then you've then achieved that. You've made that change with the training. It's just not quite the same sort of like, ticking off of a goal or a specific, or as, I guess, but that's the whole point of a generalist, I guess. Something that... What about you? So, I've... You've achieved quite a lot this year. You've gone down a very different route. Yeah, I guess you... Some things have been, some things have been quite different. A lot of my life has been overtaken by just trying to breathe better and realizing that actually, that was something I was doing quite, badly because of my head injury, yada, yada, yada. But, before I get onto something to, I want it to like, something that's changed, and this is probably being something, I've not necessarily, really, you'll know a bit about this type of stuff, but not necessarily like, documented it that much on like, social media stuff, it's just not that exciting, but I've had, we've always talked about a number of like, old injuries from, rugby and this, that, the other and whatever. And I've had like, stuff that, I guess is like, ongoing, and potentially like, carries on being ongoing. One of them, we'll always make you laugh.  Tim laughed at the, we were in the gym when this happened. Still laugh at it, and that was hilarious. When something pops like that, like, it was, it was reasonably loud. Like, so I don't know what it, I don't know what it was, and they never had a scan or anything so, but I still have a bit of issue around my right knee sometimes, and then, my, right AC joint is not attached, that's a rugby one, and that never will be. So that has some movement in, like sometimes it moves about a bit. Anyway, so these types of like, niggles that we all pick up through, through life, have just been something that in the past, I've always sort of ignored a lot and just managed, and they would annoy me quite a lot, but I'd sort of just managed through and just pushed through. Whereas over the last, it's probably been more significantly and through the whole lockdown, so not just this last year through 2020 as well, of actually just going back and really addressing some of these things and say like, if I have an issue with my AC joint, what can I do to manage that better? Rather than, so it's not, I'm not gonna go and have an operation on it. I'm nothing like that, but I just don't wanna go under the knife. What can I do instead with my training? So my training, a lot of my, and this is, and I've taken, and there's like so much more of a focus on my lower body as well, which I've really enjoyed. And when my right knee doesn't hurt as much, like that's really nice as well, if you know what I mean? And I guess one of the things with, so I might say, so my training has become a lot more sort of simple or basic, but it's just been like very much nourishing what the body needs and it's starting to build back up. I feel like I'm building like 2.0 and it's like, it moves better, it feels stronger. I can't do like loads of crazy stuff because I've just stayed away from doing like crazy things, but I'm sure I can still do a flag and stuff like that, which I guess for some, when you've never done stuff like that before, it's almost like we've been doing it for that many years now that a lot of that sort of stays in the system, doesn't it? So I'm quite looking forward to 2022, where I'm going to stick with this for like winter when you can't, I like doing more stuff outside when I can, but there's going to be a period where when I'm inside, I'm still training all from home, not going to the gym, but just for the amount of space and equipment and stuff like things are just going to stay pretty basic or pretty simple for a few months, but I'm enjoying doing that, I'm enjoying the simplicity of that. I think that was one thing that I really sort of took from this summer thinking back to that time and when I was training at home and I was the guy out in the car park, like it's sort of like a, just not many people do that sort of thing, but I don't have a big garden, so I could do some stuff. But when I was doing low body things, I was doing a lot of like walking lunch patterns and I've got a weight vest and I've got a 50 kilo sandbag. And like, the amount of strength development and in particular around strength and endurance from high volume lunges that I gained over the summer was ridiculous. And it wasn't, it's common, you can pick a weight vest up for like 80 or 100 quid or a sandbag for like 100 quid. The sand's like cost you four pounds and you've got a 50 kilo tool. And if you don't think 50 kilos is a lot because you're in the use of dead lifting 150, start lunging with it and start lunging for it with volume and your legs will absolutely blow up. And it's a super accessible way to train. So I'm now, yes, I'm back in a CrossFit environment or a gym environment, but I am equally when the sun's shining, more than likely gonna be spending far more time outside. I don't want people to listen to this and go, oh, our team's kind of, it's a splitter. Like Judas has gone over to CrossFit. It's more of like CrossFit has got the gymnastics element in it. So I'm taking what I've got from calisthenics and applying it into an environment which is slightly different. So maybe less complexity from a perspective trying to learn more advanced skills. But I had a workout yesterday that I got sets of 20 hands down pushups against the wall in it. I did it in two sets of 10, but strict. And when I've got muscle ups and stuff in there, like I'm taking that and I'm now just combining it with some stuff which is like a little bit more lower body focused. And the other thing for me is like, I like as I get older, I want to keep training power. So Olympic lifting movements around keeping some twitch in the system is a positive because as we typically, as people get older, we get less reactive. And so I like that kind of like a power based environment just starting to, it's still a maintenance of like, we've talked about this for a long time on physical pension, but what are the attributes that you want to keep as you get older? And if I do CrossFit like right for me, then I'm going to, I can deliver or I can operate in that environment in a way which is sensible for me and my body which respects that. And I can get what I want from it without becoming like absolutely smashing myself. Yeah, yeah. When you talk about talking about lower body training and also that whole thing of I was saying around like just looking after some niggles and stuff like something I've not done for a very long time is any pistol squats because real going real deep on my right leg would aggravate that knee and I went for a long time where I would like go to that place and try to like sort it out but I was like getting myself I was just constantly aggravating it. Whereas I've not done anything on it for ages and just doing like some other I've not even, I've been doing some loaded with my sandbag, some loaded lunch stuff, some normal sort of sink leg squatting stuff or just loads of like I've been doing a lot of volume but a lot of control through like pain-free, deeper ranges but super slow. Like slow concentrates are just nasty but I'm trying to build up some volume in my legs because of the running training that I wanna do. And I went in yesterday. I just, because I was just feeling really good in it in some of the squats I was doing a bit some lower body stuff in the garden yesterday and I was just feeling good. So I went into a pistol but like on my left side just starting completely sat on the floor and then just like popping up and it was like so easy to get up. It was like, I haven't had that feeling of like, wow. Like something felt just strength-wise I just done plenty of that but not like crazy heavy strength stuff at all but it just converted like really well. And then on my right side, couple of reps from straight from the floor completely pain-free. And I just can't even remember when I've last like been able to do it. I've probably never. I'm like 39, I'll be 40 next year. And that's the best I've ever been able to do a pistol squat ever. This is like, this leads back to that point about periodization and like, I've got an example as well just add a little bit more texture. So I did lots of sort of like weighted lunges. So it's a 20 kilo vest over the summer I was doing sort of sets of 100, 200. Most I did was 300. 50 kilo heavy like sandbag carries like volume in these and like multiple different carry positions. And I went in and we dead lifted crossfit last week I think it was the week before and they've been building it up. So I'd done a workout was five reps and it's like sumo's and traditional normal dead lifts. And then so it's five reps one week and three reps a week. And then the other one was like a single traditional dead lift and a single sumo. And I haven't done like dead lifting heavy for years. And I'm not a big guy. So when you hear this number, you're like, oh, crikey to me, it's a bit of work. But I remember one time when we used to train at H3 performance and not to get them shout out to the guys down there. I was about to will lift 150 and there was a coach there, a guy called Lee came up to me and stood behind me was watching me doing this lift and he get before I walked up to the bar, I just went, that looks heavy. And I was like, I didn't lift it. I was like, I can't do that now cause you just put that's the last thing you should say to somebody before they go under every bar. But that was before we started calisthenics. That was like early days. Cause I was still like doing that kind of training down there. And I did 160 this week or last week, whenever it was for like two reps and it felt great.  It's more than twice my body weight, right? So I'm kind of sitting in a comfortable place with that. I'm perfectly happy with it. Do I need to deadlift more than 160? Yes. No, I don't. Yeah, I'm not going to be a CrossFit competitor. So nice deadlift. Does it come in man? Yeah, I know, yeah. Is that the, yeah, anyway. No, I'm joking. But the periodization element of that is what I've done is a load of general preparation training calisthenics and what I've done from a core like kinetic chain connectivity perspective transfer. So I have a certain amount of strength in my system. And because of, I think the calisthenics and the type of training that you do, that system was able to transfer forces effectively, effectively from my lower body through the spine and into my hand, which is going to, on the shoulder, which is going to pull the bar. But the summer work that I'd done, where a huge amount of volume, massive amounts of like lactic-y kind of hypertrophy variables, it just phases you in to be able to go and do something like walk in, having not deadlift heavy for probably over five or six years and pick up a bar, which for me is two times body weight. Like that's, we're doing all right with that, you know? Like that's not a bad place to be. And your stuff is the same of going like, well, you've done some general preparatory work or some kind of just different phases of training. And then when you're going to try and apply that into a, into a movement skill progression, whatever it might be, that work consolidates. And that's where I think people make so many sort of an oversight in their training, is understanding that it's cumulative. Like we talk so much in sports and strengthening conditioning about training age. And if we get athletes that come in, like I've trained a wheelchair racer since Rio, off the back of Rio. And I said to the start of the Tokyo Cycle, I was like, we need, you've got a training age now. You've got, so what we did for the first few years was just really general, really relatively basic. I was like, now you've got a training age, we need to get more specific. But this is the biggest thing that we can do for athletes and people and clients over time is build that depth of just experience and exposure. So you've just got to like think that if you're thinking about what 2022 looks like, how are you going to grow your training age?  Well, I think Tim, with that, you've got a building. This is where I think one of my takeaways of this, just for me personally, but potentially a bit of a lesson for people that are listening, because this will resonate with some of like, if I in the past have not sorted that knee issue out because I've like carried on like, really wanting to be able to do a pistol for it or do a drug and squat or do these things. Even though I've not necessarily put a timeframe on it, I was being impatient and I wanted to be able to do it like quick. And when you give yourself the permission to go, okay, I'm taking this long-term mentality with this, I've got a year and potentially even longer, then it can be longer than a year, but I'm committing to a year and I'm therefore not in a rush in January, February, March. If when I go into this position with my body, it's painful rather than like trying to just force it, I'm gonna like look at like addressing that, like is it because there's a weakness there, is there some tightness there, is there a mobility issue there, but I've got timers on my side. I've got a year now, like that shifting mentality, I can't emphasize this enough for people, that shift in your mentality when you stop rushing to try and do something the quickest way possible, you're gonna get there and you're gonna be stronger when you get there, you're gonna be pain free when you get there. It's gonna be a far more enjoyable experience. Don't think that like longer, longer doesn't mean tedious, longer means you learn more and I think that that's just something I want to encourage people with and it's definitely impacted me. I think the block for a lot of people on that one is that like that kind of mentality requires you to lean into things that you find hard. So it's really easy for me, for example, to go and do things that I'm good at because I enjoy them and they make me feel good. To do things that I'm not good at requires a certain patience. Discipline. And tenacity. Yeah, and discipline to kind of just keep turning up and doing the stuff that, if I want to get better at it, then, so an example in calisthenics for me would be my pushing strength will accelerate quite quickly. I can get quite good at pushing movements in a relatively short period of time. My pulling movements are not like that. It takes, I really find that quite a much different process to get strong in pull-up-based progressions and that sort of stuff, the sort of length about these sorts of things before. But what I know is if I don't do those things, I'm not going to get better at them. And it might take me longer to do that than it would be. I might be able to get faster wins in my handstand progress, for example, than I can in my muscle up or like, leave it like hanging-based progressions. So it's easy to gravitate towards the stuff that's enjoyable and makes you feel good. But if I want that other stuff, I've got to go and do some work. And I never set training blocks for less than three months nowadays. I often program for four weeks for people, but in my own mind, if I'm going into a phase of training, it's probably gonna be a three-month block. Of different training programs within that and there'll be rest weeks and deloads and that sort of stuff. But I'm not expecting to get stronger within four weeks. I think it's gonna be eight, 10, 12 weeks before I start to see any change. And that could be if it's a pulling-based movement for me, it might be that I get to put five kilos on a weighted pull-up, or it might be that I get an extra repetition or two out. But you just got to build that cumulative volume and it just takes time, particularly strength. Yeah, yeah.  You've never done one. Well, why don't you sign up and do one then? So I signed up and did that. Now you're gonna do an ultra-runner. Signed up and did that in October. That turned into an ultra because they're bleeding someone with their meter. What's the... The Trundle Wheel. So the Trundle Wheel. One job, John. Measure it out. 26.2. I've never even done a marathon for and I know it's 26.3 in two. You make it 27.1. We came round the corner at the end and you made me run round the field. Why'd you make me run round the field? I'm already done 27 miles. More is more, Jaco. More is more. That broke me. Mentally, you would have seen the four people that were there. Mrs. Jaco and her sister and mum. Anyway, there's a few people there. Saw. Catherine tells a great story. Running round the field just adds some distance on. It's like, at the end of that kind of thing, I can imagine how a soul is destroying that. I'd be just like, come on, mate. Keep him. Let's just... Keep him, but do you used to watch Friends? I'd say like... There was just one where Ross crumples down underneath to say that there was like... Basically, I wouldn't move another centimetre more than I had to once I'd crossed the finish line. Anyway. Yeah, and so, 2022, I've signed up for the Ring of Fire. Running around Anglesey. So that's my little goal for 135 miles in three days. That's my goal for running wise. And my lower body training will supplement that, which is trying to be stronger for longer rather than just being stronger.  But also your body just starts like, bits of you didn't realise were... Like I talked about this and the other point is like, my left adductor, Hamstring, revealed them to myself after like 24 miles or something. It was like, oh, right.  And I had to go this... Jaco, we're done. Yeah, no, but now, mate, when I now go into like a Cossack squat, I'm like, okay. It's actually like, I can go over to... So my left adductor, I can go over to the left, fine, where the adductor's not on, but when I go over to the right, and I've got this like, I've got this like old right knee issue, and going over to the right would be more challenging. I'd be like, oh, it's because I'm a right side. Whereas actually, it's that adductor on the left and like, it's like being able to, having that identified for me, and then now having made some changes to my training to help with that, it's like, okay, that feels totally different now. So, yes, the challenge for me is like, can you, I've never done like two days back to back of like a decent amount of running. So it'll be interesting to see what that goes like. But yeah, that's me for 2022 in that respect. And covering some good bases now, Jaco, aren't we? Like, we've got some central common areas of interest around calisthenics. You're doing some endurance work. I'm messing about in a CrossFit box. It's good? Yeah. Interesting. Yeah. Texture, I like it. Calisthenics one and Naughty one under the radar. Recently, I've been, I don't do a lot of, I don't do loads of handstand work, right? But something I do quite, and this is, do quite like it. I like the idea of a single added handstand. Let's be honest, we've all liked it. We've all liked the idea of that. I saw Roy Gold doing it the day and I was like, that looks so good. Yeah. So I still want to be able to, I still want to work on my pancake from a Billy point of view and being able to spread your legs quite wide is useful for a number of different things in life. And a single added handstand is one of those. And I've, yeah, so it sort of weirdly helps me work on two things at once. But doing, taking an approach that when we talk of working with beginners on handstand, just a normal handstand, we talk about like the wall is your friend and the variety of the training. So like, don't just always kick up to it, do it the other way around, walking up, do it at an angle, like all these things, but with a bit of support so you can get some time on task. And I've been doing that just like three attempts each side for the last few weeks. And again, that right shoulder with that upward rotation on my, like I'd have some issues holding a single, basically I wasn't getting it positioned well enough in that fully upward rotated position. And in my movement prep stuff, knowing that, when I was trying to do a single hand, I didn't like it. So then I've addressed that and then I'm like getting into the position now it feels real nice. And then yesterday, no, not yesterday, the day before, I was like, hold on a minute. Something's good. Nothing's touching the wall for a, and I made some adjustments. And I was like, you know, on my left hand like that. And then my right hand, I was like fingertips. And then I was like down, I was down to like just these two and barely using them.  I did it. I wasn't doing it, but it felt a little bit like I was doing it. So a long term, I've fairly, I'm fairly certain and I've seen that many people be able to do them. I'm fairly certain it's obviously possible. It's not impossible, but it feels impossible. But if I use the superpower that you describe of consistency and just small amounts and often just like maybe once or twice a week, I just touch base on it for every week of 2022. I do feel like I'll be able to show you something of a, I think Jonathan last, the AKA, the handstand king, suggests, I think he says like five seconds is like what's deemed within the world of an accept a man's time. I feel like that could happen, that that could happen. So there's a little, there's a little play goal for calisthenics. My, actually my calisthenics overriding goal for 2022 is I want to make the things that, I just want to make the, I want to make the things that I can do that I like. Like I like doing muscle ups. I like doing human flags. I like doing frog handstands. Like I like it. I like the feeling of being able to do it. And I know when I can do them really nice and really smooth, really clean, that my body's in good shape and that's almost, that's my goal to like for to be, as Michael Jackson would have said, a smooth criminal. I like that. I'll lay my stall out before we sign off. I'm just going to keep going the same vein of volume. I'm not, I don't got a massive desire to learn anything technically, skillfully more complex. I'm going to, I want to just, I need to do a little bit of work on my hands. My training's been a little bit sort of like just, not sporadic, but like just a bit all over the place. I haven't done a lot of consistent hands and working. It's still balanced like well, I need to just, I want to just make sure I'm maintaining this year, handstand push-ups, freestanding and plunge, just because I like to be able to do them. And if I can do a handstand push-up, I can do a worm to handstand, which is my most fun favorite thing to do ever. So I'm going to just, again, just keep doing some stuff on there. I want to be able to build my pulling capacity. So I want to be able to get that back up a little bit so I can actually put some volume together, partly because I want to be able to do my crossfit movements better without having to kip as much, but I need more volume and endurance to be able to do that. And I also just want to play around with some different kind of pulling patterns and variations. So pull-ups, but just general capacity, keeping that on my calisthenics days, keeping that relatively sort of loosey-goosey, bit of variety. And the other thing is I need to do some experimentation. And all of this will generally be built around the variables of the bullcumbendi program, which is becoming a thing. So it's going to be more like sort of like sixes, sevens, eights, probably some like trying to get in with 10 sets across the course for a week and stuff. I need to kind of, because I'm now doing crossfit three days a week, I need to build in some more time for this kind of work. That's kind of also from a structured perspective, if we talk about periodization, one of the really important things is that you just have that consistency of sessions. So like you can say, I'm going to consistently do something for a year, but if you only do it once a week, then it's like going to take your while to get there. So I need to kind of like work out. And I reckon I can do that kind of work. I don't need 90 minutes for that work. I can get a set of like those pull-ups done really easily and it might take me 15 minutes. Like that's super achievable.  I can do five minutes per hour, do 10 minutes pull-ups a day, that's like work in the bank. Yeah, yeah. And on the bullcumbendi program, I'm like warming up with sissy squats into back bridges and back out to sissy squats, those types of things these days. It's fairly nor too... But yeah, that is all to come. Great. So the only thing that's my final question for you and potentially for some of this is, there's people listening going, okay, I'm on board lads. I'm going to get involved in this for a year. I'm going to come, I'm taking up the offer and I'll have a year's membership with you guys.  I mean, you've probably got some good training programs because you've got some gags on the podcast. That's my rationale. But what's realistic, Tim Bowl, for me, if I'm going to help set myself some goals, like what's realistic, am I going to do, am I going to do the back lever, the handstand, the human flag, or the muscle up all in one go, all in one year, what's realistic? Because that's what we also want to, the whole reason why we're saying to people is, you know, trying to find a quick fix or this there, or false promises, like now, let's commit to a year and let's see what we can get done in a year. But what is realistic? Well, I'm going to answer this, Jaco, with the age old, this one takes it back right back to the very first podcast where we saw, we found ourselves saying a lot of, when it depends. So it depends. So I said that about something to someone recently they were like, well, no, they answered. I asked a question, they were like, well, Jaco, as you may well know, it depends. So it depends on your training age. So if you are, what I will say, okay, in calisthenics, for me, largely depends on two things. Three things, it depends on your training age. It depends on the level of the skills that you're trying to learn. And it depends on how consistent or how much you're going to do that type of training. So those are like quite three key variables. Your training age, if you are going to learn something skill-based and you've got some good training backgrounds, you'll learn quite a lot. You can learn and bring muscle up on a back lever, maybe a human flag in one year. If you are like, if you've got a good amount of strength training in the bank, if you haven't got that much strength training, and I mean like proper resistance training in the bank, you might find it takes your year to learn to do two or three pull-ups. Like so it kind of, it really does depend, but don't let that put you off because there's loads of other stuff you can do in calisthenics, which is super interesting, super fun, but doesn't require you to be as strong as it is to lift your whole body weight three times. Remember when you're doing pull-ups, it's not a small thing. It's like it's actually you're literally lifting yourself and that's a lot of weight. And then the final thing is just that on the skill progression stuff that, from my experience at least, the harder skills I try to do, the longer it takes and the more kind of this supplementary work I need to do. So if I want to go, for example, 90-degree handstand push-up, I've got to do quite a lot of strength training to get that. Can't just tick stuff off like I used to as the more difficult progressions that we get towards. Yeah, I wanted to just say that if, in terms of what's realistic, what can I achieve in the reality with being less specific of like a thing, just what I feel like we can guarantee you is, and guarantees a strong word, but we can guarantee you that if you stay consistent for a whole year, you will make some incredible progress. Like you will- Be transformative. You will make progress. There's no doubt that if you're consistent for a whole year, you will week in, week out, month in, month out, you will make some progress. The same way with that single hand handstand that I just suggested there, if I'm not consistent, I ain't gonna do it, but if I'm consistent, I'll definitely make progress because in the last month, I've made loads of progress because I've been consistent with it for a month. Can I be consistent with it? Not just for one month, but two, three, four, 12 months, then we'll see. Whether I can hold it for five seconds or not, it doesn't matter, but I'll know I'll have made progress. And with that, yeah, and with that progress, you will definitely be able to reflect back on you and go, Greg, yeah, I didn't used to be able to do that before. Like whatever it is, it's your first handstand, or it's a frog stand, or it's a pull up, or it's some of the strength and play exercises. Like whatever it is, there'll be stuff that you're like, I didn't used to be able to do that. And that is such a cool feeling. Like it makes you feel good. It's proof, it's physical proof to yourself that you've made some real tangible change in your body. And that's what I love about calisthenics. That's a good place to be. Yeah, drop the mic on that one, Jacko. Right, so, schoolofcalisthenics.com, everything's on there. Go and check it out. Invest in yourself for a year. I've bought that little bit of thing that'll be on the landing page, Jacko. Oh yeah. Invest, spend a year doing something that most people won't. So you can do things that most people can't. There you go. There's a little sign off takeaway for you. So any questions, guys? Drop us a message. Your email addresses are pretty straightforward. Tim at schoolofcalisthenics.com or David at schoolofcalisthenics.com. You can get us on Instagram. You can contact us in the virtual classroom. We call it virtual classrooms. Our online training platform these days, but it's on the website. You can get in touch with us there. And yeah, sign in. Log on.  Come say hi. And then I'm gonna set your stall out and get started on whatever it is that you wanna learn for the year. And we're excited to support you on that journey. Yeah, and that 25% off annual membership is valid until the end of January. So you've got a couple of weeks to think about it, but get started. Why put it off? You're gonna do it. So don't wait till the end of the month. Like, get started. Tim's ticking, literally. Yeah. But don't rush. You've got a whole year. But you've got a whole year if you start now. Yeah, the sooner you start, the more time you've got, basically. But you have your membership with only a bit. Yeah, you know it, yeah. Well, yeah, your membership runs for a whole year anyway. So you've always got a year when you start. It's easy to finish in December, isn't it? Let's not get bogged down. Right, until next time, keep exploring your physical potential with movement, strength and play. Class dismissed.


Hi, everyone. I'm Yun Cong. I'm here to present Marlin, which is our work that construct pre-processing ZK-SNOCKS with universal setup. This is a joint work with Ali, Mary, Pryu, Shinoah, and Nick. Okay, let's dive in. Before we talk about pre-processing SNOCKS, let's first take a look at 16 non-interactive arguments. We have the prover and the wirefier. The prover has a specific function that is applied to a public input and the private witness. The prover wants to convince the wirefier that it knows the secret witness so that the function can be satisfied. And naturally, the prover is going to run in time that is proportional to the computation time, but the important thing here is that the proof that the prover sends to the wirefier is exponentially smaller than the computation itself. Variation sometimes is linear to the computation, but if you want succinct verification, it should be also run exponentially faster than the computation. One of the goals of our work is to achieve succinct verification, but the question is when this succinct verification comes from? Depending on the type of computations, there are two options. If you are doing machine computation, you can leverage the uniformity of the computation. Then it is possible for the wirefier to run in time that is proportional to the description of the computation, not the size of the computation. But if you are working in the circuit computation model, in general, the descriptions of the circuit is as large as the computation itself. So when you design a snark for circuit, you might wonder how could it be possible that the wirefier to run in time sublinear in the circuit size? Since at the very least, the wirefier should know about the circuit and there's no smaller description than the circuit itself. The point here is that you can somehow preprocess the circuit to get the succinctness. There is an offline procedure that produces a short cryptographic summary of the circuit, and then you can use it many times to verify many proofs relative to the same circuit. In this talk, we're going to focus on the second one, the preprocessing snarks for the circuit computation. There are a couple of ways to preprocess the circuit. The first is to use the circuit-specific setup. You have a setup algorithm which takes the randomness and the circuit as input and outputs a proving key. We have seen many constructions in this form, and the most efficient snark is also in this form. But the problem with this solution is that to do this circuit-specific setup, you either require a trusted party or an expensive MPC protocol to generate the proving key. And this trusted setup needs to be done once per circuit, so it is not scalable, especially when you want to change circuits for different applications. Another option is to use the universal setup. How it works is that you have a single trusted setup for all circuits or for a given maximum size N that you want to support. It outputs a reference string and you feed the reference string and actual circuit into a deterministic specialization process to get the circuit-specific proving key. Note that this specialization process includes no randomness and is supposed to be entirely deterministic, so you only have one setup and they use the reference string for all circuits. There are a few ways we know how to do the universal setup. First of all, we can use the universal circuit with the circuit-specific setup, but all the best solution we know for the universal circuit is at least a cause and linear in the circuit size. In particular, they have a pool and sympothecs for the approval. To overcome this, people start to design new snarks specialized in the setting of universal setup. And the first work in this line is GKMM in 2018, but it's mostly a feasibility result because the setup and the preprocessing is quadratic. Next, we have Sonic, which is the first snark that achieves the optimal sympothecs in the universal setup setting, but it has a large constant. In particular, it is 100 times worse than the best circuit-specific snarks. In summary, the basic problem here is that there are a number of snarks with universal setup, but they are all inefficient, and there is no clean methodology to construct better snarks. Our goal is to create a methodology to create universal setup snarks and use this methodology to construct a concretely efficient snark. So the first contribution of our work is that we provide a methodology for constructing efficient universal snarks. In the end, we have the first theorem, which is a compiler that constructs 60 snarks with universal setup. It takes two components in the algebraic holographic proof and an extractable polynomial commitment. It takes in these two components to produce preprocessing thick snarks with universal setup. Note that the algebraic holographic proof is a new notion, which we will explain later, but the key idea here is that we connect the holography of PCPs with preprocessing for snarks. The nice thing about this compiler is that this modularization is not only very beneficial for understanding the construction, but also for the stock designer. You can go ahead and focus on improving each of these components individually. And our theorem guarantees that as long as your construction satisfies the requirements of our compiler, then you can just plug in your components and you can get a secure snark with universal setup. Actually, if you look at all the exciting works for the past years, such as Sonic, Planck, VRAM, Marlin, and Supersonic, their core contributions are to optimize one of those two components. The second part of our contribution is that we provide an efficient ingredients in instantiating our compiler. We provide an efficient AHP for C-set and a variant of extradible polynomial commitments. We plug these two components into our compiler to obtain Marlin and efficient thick snarks for C-set with universal setup. Our snarks achieve a simple text of the best circuit-specific snarks just like Sonic, but the concrete parameter is much better than Sonic. Our third contribution is to provide an implementation in Rust that is available online. It turns out that our compiler also provides a sort of modularity that enables a clean and efficient implementation. We compiled our Marlin implementation with the state-of-the-art circuit-specific preprocessing snarks, which is gross 16. And what we found is that for the relevant performance, such as approval time and verify time and the proof size, we are less than like an order of magnitude away from the state-of-the-art scheme. In particular, the approval time is about 6.6x and the verify time is about 4x, and the proof size is about 4.5x off. As people continue optimizing the two components, the AHP and the polynomial commitment, we can see even better results. In this talk, we will focus on the methodology and the compiler because it shows a clean and straightforward way to construct preprocessing snarks. Here is the paradigm of our methodology. In the next few slides, we are going to present each of these components and finally see how it combines these two components to get out the snarks we want. Our compiler really highlights the key to achieving preprocessing and hence succinct verification is what we call the holography. Okay, let's first see what algebraic holographic proof means in our context. I'm going to introduce algebraic proof first. At a high level, algebraic proof is just an interactive proof, where the proverse message messages have a kind of algebraic structure. In particular, in our formalization, we restrict proverse messages to be low-degree polynomial. For example, it can be univariate polynomial with degrees that is much smaller than the size of the field. When the verifier receives the message from the prover, the verifier does not need to read the entire low-degree polynomial. Instead, it can access the polynomial as an oracle. For example, the verifier can curate the value of the proverse polynomial at arbitrary points without paying cost to actually read and evaluate the polynomial. And then the verifier replies with some challenges because we are working in the public coin setting, so the verifier only sends random messages to the prover. This continues until the prover sends all of the polynomial P1 to Pn, and the verifier gives the final challenge. After that, the verifier provides a set of points that are used to curate each of these polynomials. Once all of these polynomials give the evaluation results, the verifier will plug those evaluations into the decision procedure and decide whether or not to accept. Okay, this is a paradigm of the algebra proof. The properties of algebra proofs are very similar to the standard properties of interactive proofs. We have a competitiveness. Whenever the prover has a satisfying witness and a follow-up protocol, the verifier will accept. We also have the proof of knowledge. Whenever the verifier accepts, that means the prover actually knows the corresponding witness in its head. And then finally, we have a notion of bounded curate zero knowledge. Basically, what it means is that as long as the verifier doesn't make too many curates to the polynomials, then it knows nothing about the witness. Although there might be some other advanced notion of zero knowledge, we don't discuss them here because our compiler only needs this curate bounded version. Okay, the algebra proof so far looks nice, but it still has some problems. You know, we are working towards succinct verifications. So what's the complexity of the verifier in the algebra proof? The problem right now is that the verifier's complexity is at least linear in the size of the circuit because it has to read the circuit as the input. And if the verifier needs to do some more complex computation based on the circuit, the complexity could be even more than linear size of the circuit. That's not what we want, since our goal is to build a succinct verifier that has that most logarithmic in the circuit size. So the solution is to take the circuit out of the verifier, but the question is how to do that. The fact verifier still needs to know some sort of information from the circuit in order to check the computation. What we want to do is that instead of having this verifier read in the higher circuit, we want the verifier to be able to access the algebraic version of the circuit. And this is where holographic comes in. We have some sort of holographic preprocessing algorithm, which encodes the circuit and provides the algebraic encoding of the circuit. In our formalization, it is a kind of polynomial representation. And now the verifier can access these polynomials as oracle just like the proofers message. So the proofers and verifiers right now can interact with each other as before, send the message and replace the challenge. And now the verifier is going to provide the query point not only to the perverse message, but also the circuit polynomial. So in this way, we get rid of the linear dependence on the circuit. And the verifier will plug in the evaluation both from the proofers polynomial and the circuit polynomial to decide whether or not to accept. So as long as the query and the decision procedure are at most logarithmic in the circuit size, the overall verification procedure is succinct. Now we have the algebraic holographic proof. Let's take a look at the second one. So at a high level, a polynomial commitment is a cryptographic primitive that allows people to commit to the polynomial and later prove that the evaluations of the committed polynomials at some chosen challenge points. And the verification should be more efficient than evaluating the polynomial directly. So we have a setup algorithm for the polynomial commitment scheme which takes in the maximum degree that we want to support and outputs the universal commuter and the verify keys that work for any polynomial with degree up to the input maximum degree. And later the commuter can use the commuter key to commit to the polynomial and send the commitment to the verifier. This commitment is supposed to be smaller than the size of the polynomial. Okay, the verifier now wants to know the value of the committed polynomial at some point Z. So it sends the challenge point Z to the commuter. Then the commuter evaluates the polynomial at that point and provides a proof of evaluation of the commitment at the challenge point. The commuter sends both the evaluation and proof back to the verifier. The verifier checks the proof of evaluation to make sure that the committed polynomial actually does evaluate to the value V at the challenge point Z. So the properties that we want of the polynomial commitment are also similar to the AHP. We want to we want to competitiveness if the polynomial evaluates to the value V at Z, then the verifier will accept. We also want to extract extra ability that whenever the verifier does accept, then the commitment contains a polynomial of degree at most D. And then finally we also want hiding which says as long as the verifier doesn't make too many queries, it learns nothing about the polynomial except information such as the evaluation. This query bound is very necessary because for example, if the verifier makes up to maximum degree D plus one queries, then it can interpolate the polynomial and learns all the coefficients. This is a syntax of the default polynomial commitment scheme, which was first proposed in Kate at all paper in 2010. But to plug into our compiler, we actually need more properties. For example, each round in the AHP, the prover may send multiple polynomials to the verifier. And we also want to be able to commit to polynomials across multiple rounds and also the extra ability holes for all those polynomials. We may also want to be able to open polynomials not at a single point, but a set of query points. And finally we want to be able to have different degree bounds for different polynomials. To do so, we introduce a chain process which takes in the public parameters output by the setup process and also the degree bound information for each polynomial. That is because the polynomial bound may be much smaller than the maximum degree bound capital D. And we don't want the verifier to read the whole public parameters and become non succinct. Note that this chain process will output succinct to commuter key and verifier key is specialized to the input degree bound. But unlike the setup, there is no secret generated during the chain process, which means it is totally public and deterministic. Basically what Trim does is to figure out which part of the public parameters are useful for the given polynomial bound. Okay, the default polynomial commitment doesn't provide those properties in a straightforward way. So we need to do a little bit more work to make sure all the other properties hold when we introduce these additional properties. So you can take a look at our paper for more technical details. All right, we have both of our components, the HP and the polynomial commitment. Let's take a look at how our compiler actually work. And the key idea here is to leverage the holography in the HP to achieve preprocessing. Let's first recap what a preprocessing snogs with a universal setup is. It has those four algorithms, the setup, how to put the universal parameters and also circuit specific preprocessing and approve and verification. And we also have those standard properties. We want to go over this since it's a standard notion. Let's see how our compiler constructs each of these algorithms in a step-by-step manner. We start with the universal setup. So in the universal setup, you're taking the maximum size of the circuit that you want to support. And you ask the HP, hey, this is the maximum circuit size you want to support, and what's the maximum possible degree bound D. And you run the polynomial commitment setup to obtain the public parameters for the polynomial commitment scheme. And then the public parameters will support any preprocessing output. So you just output this public parameters as the universal public parameters. Okay, let's take a look at how to do circuit specific preprocessing. Now you can get in the universal public parameters as well as the circuit. First of all, you run the HP preprocessing, which outputs algebraic encoded form of the circuit, or we see the circuit polynomials. Then you run the trim algorithm to obtain the circuit specific commuter key and verify key. Finally, you just commit to this circuit polynomials using the polynomial commitments and output the circuit prover key and the verify key. Okay, now let's take a look at the main protocol. So we have the argument prover and the verifier, where the prover has the witness and the verifier doesn't. The argument prover simply runs the HP prover and whenever HP prover produce a polynomial, for example, the P1, instead of sending the whole polynomial directly, the prover is going to send the commitment C1, Cm1 to the argument verifier. And then the argument verifier asks the HP verifier the randomness and send it to the argument prover. This is continued until the prover runs out of the polynomials. And now we start the query and decision faces. The verifier runs the HP query algorithm to get a set of query points and the argument prover evaluates those polynomials as a query set and sends back the evaluation. And now the verifier can run the decision process to decide whether or not to accept. But this is still not sufficient because the verifier needs to make sure the prover gives the correct evaluations. So the prover used the polynomial commitment to produce a proof of evaluations to prove that when the prover's polynomial evaluates the query set, it results in these evaluations. Then the argument verifier needs to also check the evaluation proof is correct. So far we have the interactive protocol and we can make it non-interactive by using the file Shamir because all these messages are random. This construction is very clean and the idea is to use the holography to preprocess to the circuit and then instead of sending the polynomial, we send the polynomial commitment to prove the evaluation are correct. The nice thing of our compiler is that it does not only provide clean construction but also all of the properties like completeness, proof of knowledge, zero knowledge and all this property follows very cleanly from the corresponding properties of two components, the AHP and the polynomial commitments. We also get succinctness if both the AHP verifier and the PC verifier are succinct. Okay, so that's it. In conclusion, in this talk we have seen how to construct a universe of preprocessing Zick-Snox from algebraic holography proof and extradible polynomial commitments. In this paper you can find more details about those components such as our efficient AHP for CSAT to evaluate low-degree extension for arbitrary circuit. We can also see the extended key ZG10 polynomial commitments to achieve additional properties required by our compiler. All right, thanks for listening. These are the links to our paper and the implementation and feel free to take a look for more details. Thanks.


Friday the 14th 10 15 p.m. Eastern Standard Time on whatnot these are all broaches broaches broaches broaches butterfly broaches dragonflies holiday broaches pins we've got small lots I'm gonna do some pick ones some pick twos some pick threes so come on over to whatnot and bookmark it and join me for the show


What's up everyone? It's your girl Kenty here from Layton Sports Cards and I'm ripping a personal for Kyle T. We've got two 2022 Panini Diamond Kings baseball hobby boxes. Best of luck here, Kyle. Thanks for your order. Again, no base ship out of this, including base rookies. I will pull out the Wander Frankos and the O'Neill Cruises for ya, but no other base will ship. Here we go. We've got Grey Border of Vladigrero Jr. Seeger and Joe Ryan. Level 2 Rookie. Wander Franko Rookie. Alex Bragman. Wander Franko Gallery of Stars and Andre Jackson. Level 2 Rookie. We have Seth Beer on the Dual Relic. Debacks. Morris. Contreras. O'Neill Cruises Rookie Base. Trainer. Joe Jackson and Jarenda Rann. Shula's Joe Jackson. Settilian. Artists Proof. Level 3 Rookie. Louise Gill. 3 of 49. This one there. Bragman and Kevin Smith. Oh, Gotti. Gotti. Carlos McCormack. Aaron Judge and Jake Meyers. We've got Riley Adams. Level 2 Rookie on the Grey Border. Vladigrero Jr. Duval. Elegance of Jonathan India and Patrick Mazzica. Level 2. Connor Wong. We've got Brian De La Cruz on the Dual Relic Auto. Dolphins. Marlins. Rungsport. Watching football. O'Neill Cruises of Fishado and Veerling. Level 3 Rookie. Bridal. We've got Plum Border of Hank Greenberg. Tatis Jr. A.J. Alexi. Dapmar is McCormack. Vicki Betts. Kyle Moeller. Level 3. Gonzalez. Alonso and Frias. That will do it for Box 1 there, Kyle. Round of Box 2. Again, no one in queue after Kyle. Get those orders in. Anything that's ordered now, get rips here in about 5 minutes right after Kyle's box. We've got Vladigrero Jr. on the Aficionados. 77 of 99. Strokes Juan Soto. Valleide Rookie. They just stripped that.  Long Nair. Gallery of Stars. Correa and Drew Ellis. Brush, Gavin Sheets. We've got Level 2 Grey Border Rookie of John Heasley. Brayu Adon. Wonderfranco Rookie Base. We've got Ed Rausch on the Plum Border. Ernie Banks. John Heasley. Gonzalez. Grey Border of Nolan Aronato. Coney Jr. Doval. Bray Terry. Garrett Cole and A.J. Alexi. Bruhan. Joe Adele, Art Nouveau Patch. Elegans Albert Pujols. Jake McCarthy. Me too, Brandon. Me too. Brara Seth Beer. I'm 0-2 out of 2-3 in my least. Jamie Foxx and Luis Frias. Llan Allen Yikes. Modern Strokes Bryce Harper and Kevin Smith. Bridal Dettmers. We've got Tyler McGill on the Diamond Keen signatures for the Mets. Kyle Lewis and Colton Welker, Level 3. Serpa Kowar. Mike Trout, Artist Palette and Jake Cousins, Level 3. Last pack here for you, Kyle. O'Neill Cruise Rookie. Annie Molina. Adolas Garcia and Level 2 Varena Marsh. Alrighty, Kyle. That will do it for your boxes. Congrats again. Thanks for hopping in and we'll get these right out to you.


You want a dramatic derby, David? It's really good. Nineteen minutes, calling it a Sydney. The man who plays, think of it. I spent seven years here, I won six trophies and I still think that I deserve more respect. He's the enemy now. What makes Derby so special is the atmosphere. Derby, Sydney! It's ABB. The tension. Oh my goodness, clattered in two there. These are the games as a professional footballer you want to play in. This is Australian football. This isn't just any Derby. Not only is it the first in this ground, it's the first since Milo Sninkovich made arguably the most controversial transfer in a league history. For the first time, he's walking on the pitch, not as a Sydney FC player and I've been told it's going to get spicy. It's the first big proper Derby since COVID. This fixture has gone to another level. Welcome to the Sydney Derby. Arguably the biggest of all time. People are going to look back on this one for the generations to come. It's the biggest rivalry in Australia. Western versus East Sydney. Yeah, it's up right up there. Oh, it's at the top, mate. It's at the top, yeah. Guys, can I ask you how you feel about Milo Sninkovich? He's the dog! Good play up here, gentlemen. That's it. But he won them all the league titles, he won them so much. That's in the past, mate. Don't worry about it. Yeah? Yeah, the one there is. He's a snake. You love him, but he played seven years here for your rivals. I don't know, but he was a Sydney FC legend. Yeah, but now he's with us. Any other team would have been OK. But to go to the Wanderers and then talk about having a career as a Wanderers after he's finished playing, mate, come on. How long have you been supported in the Wanderers, Ron? I've been a foundation member, so... So, 11 seasons now. How many Derbys have you gone to? One of them. Is this the biggest one of all time? I think it might be. Milo Sninkovich! He was always the go... He's the Wanderers. Don't know Sydney FC. He wasn't showing the love that he should. I've been showing him by Sydney FC and he decided to go to Western Sydney. You're OK with it? From a player point of view, I understand where he went. Has this raised the level of the rivalry? 100%. Yeah, he's the first goalscorer. The Derby turns 10 years old and returns to Allianz after 1,721 days. The presence of Milo Sninkovich in red and black is the storyline that has poured potential on this rivalry. Sydney fans see their former legenders having committed a treacherous act. No doubt the Wanderers fans see it differently. The Cobra Bowl is an incredible team. Two teams who need a win. And it's Western Sydney Wanderers who get the ball right. Achieve their dream. And that's all that matters. As long as they have a team they're dreaming of. His brand has been rocked. Here's Borello for the Wanderers. It's Brenda Borello by Thomas. So, the next generation in Lockhart's football. Outside of his Crippage. Derby's. It's Derby B. Slalom is way through, but there's no way there. And Ewan Hoppe is shot down by Bretton. Oh, it's getting heated. I think that might be it. Signing about the World Cup. I just cried seeing it out.


So one thing that's been bothering me for a while now is that when Luna finally was she was no longer nightmare moon She became you know a normal pony again She was a normal pony again. I mean she had a horn she had wings, but she was normal No magic Celestia hair nothing like that Then we didn't see her again for a long time. Yeah, she finally came back She's got Celestia hair. She's super powerful. She even almost looks like a different color Like she's a different point. Well when you see her again, it's night and she's outside So she's gonna be you know everyone even twilight looks darker when it's nighttime. That is one thing We have never seen Luna out during the day with Celestia hair only at night. Does she have Celestia hair? The one time we saw her out during the day. She had normal hair. This is not entirely true Right, you see because the only time you see her during the day Period right is the very first time you see her when she un-nightmare moons, right? And when she immediately un-nightmare moons, it's still night It's not day until Celestia shows up mere seconds later But I does not have magical hair in those few moments before the sunrise but in those few moments We don't really as we see we don't see her in her regular form again until the Sun has already come up with Celestia coming out of it Plus, I mean we already know there's the period between the two times like when they change the guard I mean she has the Celestia hair when she changes places with Celestia during the wedding Yeah, but this nighttime. It's a dusk and Celestia has normal hair Celestia's hair is magical 100% of now That's the interesting thing or you could think that maybe Luna has her powerful powerful hair during the night and Celestia during the day Except that Celestia multiple times We see her at night like during the Grand Gala Fingala And she has the normal wavy magical hair the entire time and all of her powers except when she gets smacked down So when she gets smacked down her hair stops moving like that and when she's inside of that chrysalis her hair is also not moving Maybe that's maybe it's not whether it's day or night that has Luna's magical hair You can consider that at the moment she first appears in episode two. She just got smacked down That is true But then it's later during the day when she comes back on the chariot after they've sorted all the business out She still doesn't have magic. Oh doesn't have magical hair Maybe it's because she was recently smacked down But no Celestia's hair becomes magical again very soon after unsmacked down smacking Yep, in fact there you see it as soon as chrysalis is beaten Slush is like thanks. Everything's good now and she's fine. In fact that burn mark on her horn is already gone So she probably just went There's also now the issue of cadence cadence never had the magic hair until she cast that crazy spell with shining armor And beat chrysalis and then she had the avatar. I did not investigate her magical hair I didn't realize she had magical hair at any time So she has no magical hair at any point until They do that spell where the music plays and they turn heads and they assume that pose and then they form a heart shape And then they pop everyone out with the shield reforming during that entire scene She has Celestia hair and never again never again Maybe it's just you know the magic was making her hair magic II just like I mean You know when they're using the elements of harmony everyone's hair goes all whoa and their eyes go Well, they're eyes do but you're casting a magic spell all your shits No, but their hair doesn't do that particular. Well, you can't really see it because it's all sort of behind a rain Oh, yeah, you can there's plenty of shots with it more to the point like shining armor and all these people who are just as Involved in these spells when they happen that does not happen that Particular kind of hair seems to be part and parcel you have to be a Pegacorn and you have to be using your god powers I guess I don't know or you can just go buy some sparkles at the Interestingly while the hair is doing that it still is normal hair because pipsqueak like grabs Luna's hair at one point And it just pulls in like normal hair like it doesn't burn him or anything Yeah, nobody ever I don't think there was any question of whether it was not hair, right? It's hair. Yeah, but it's hair with stars in it. All right though speaking of stars So maybe it's a conscious thing that they do right? It's on purpose.   Ah, now if you review her like, you know, some really frissy princess Then you had magic powers you could use them to keep your hair going so my grim the most we've seen The the powers of one of these princesses being used these pegacorns is when nightmare moon is going full-on nightmare moon And when she's doing that every time she takes like a form of a blob or turns into something like even though shadow bolts It's the same substance as her hair that hair almost embodies like that aspect of power like the way When they're when they are the goddess to have this hair and when they're not, they're just normal Well, I mean in nightmare moon's case, right? I think it's sort of a vampiric situation You know how like when a vampire turns into a bat his cape sort of becomes bat wings And when he turns into a wolf he sort of goes like we're with the cape, right? So her hair is basically like the cape right so it's like when she turns into something It's like the hair is the cape and then it kind of maybe it's like in Dungeons and Dragons if a sword is plus three or greater It automatically glows Maybe yeah So the other thing that was in twilight sword B plus three Not I don't think she is the biggest thing she's ever done that wasn't also using the elements of harmony You know some external force and while she is the element of harmony They also need the elements of harmony to do these spells. So it's not just her that crown does something But otherwise the greatest thing she can ever do is either her psycho avatar state Which again, she still doesn't have the hair or when she took out the Ursa Minor I was gonna say like the most matter. She ever Exemplified and used in one job have magical hair at that time. Nope, but you know But Luna when she's nightmare mooner, you know wounder I think wounder is the technical term for her without her magic hair wounder Luna nightmare mooner So you just really wanted to use your rhyming So when she is nightmare moon, she's wearing regalia different regalia She's got this kind of like helmet on she's got a different brace and when she's defeated that's smashed It's smashed and smoking on the floor next to Luna.  I doubt it So what was it that I mean when she she immediately got smashed, right? Did she immediately have the small breastplate on? Yes. Yeah, so it was like hiding under there Maybe it was or maybe it transformed with her. What about the helmet? Yeah, see what's up with that is like it maybe it's not actually clothing if it's right But we saw it on the ground smash, right? Well, I mean if you're big and then suddenly you're small and you just got hit, right? It's like you got to break through someone's armor to do damage So they laid the big hit on yeah, the armor is gonna get smashed So it raises the question of how did Luna become nightmare moon?  She just didn't have any friends because it was nighttime So I guess she has four friends They never really we don't know what happened with that I mean the book says the four stars laid in her escape the stars will aim her escape We see the four stars move in the four stars clearly let her out. No one talks about that again No one's looking for these four stars. I think the four stars are gone, right? It's like there's four stars hanging out there, and they were sort of moving in well They ate it in her escape. That's the that's the thing. It's so vague eating in the escape, right? so maybe the stars were just fucking stars and She did something to bring the stars She needed the stars to you know to come close to get their power to escape But it just took a thousand years to the stars to get there You know she couldn't like grab the stars right away So she would like the stars were just tools for her to escape, but then there's still the question of how did she become Nightmare moon and shoot could she become nightmare moon again? Because she already I mean she already even now being good has her batwing guards With their like baddie kind of ears. She has her flay blazing chariot of lightning death That's just style it is just style But we're so those guards that a costume because it was nightmare night. I could have been it's could have been I mean those look exactly like regular old palace guards and they could the only question of being a part of them They could might have not been a costume that way and their ears right a different ear and their batwings could have just been you Could just cover your wing with like a basically a sleeve could you though and still fly if you put a sleeve on a Bird they can't fly depends on the sleeve One thing we do know brazen out of Pegasus either is you know we always debate about Pegasus Pegacorns You know Pegasus powers unicorn powers earth pony all that stuff We know for sure that Pegacorns have all the powers of a Pegasus because she sits on that But she can sit on the cloud and she can make lightning come out just like rainbow dash can Well, you never know maybe we didn't know I think anyone in pony can make lightning come out of the cloud As long as the cloud is down there and they can get it I don't think they can because non Pegasus ponies fall right through the clouds Like they can't even interact with them. I'm pretty sure twilight you like cast a magic at the cloud to make it lightning Ah, yes using magic the point was but if you try to make it by punching the cloud your fist is gonna go through it Unless you're a Pegacorn or a Pegasus right well anyone anyone who's got peg obviously can do all the peg things It's like yeah these wings, but I fall through clouds like no duh. It's not even why is that even a question? Oh, but the flying animals can also do the Pegasus power they can land on clouds Well, I don't think a flying animal can make lightning come out of it Well, maybe it's not big enough. Maybe they never can't hit the cloud hard enough Right, but I'm sure that like you know you can get like some birds to help push clouds around if you