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Growing the tree trunks… I’ve increased my routine to include 2 leg days per week 💪🏽 I also added 100 daily air squats post walk/run. #legday

Jimmy Drew

95,732 subscribers

30,810 次观看 • 1 年前 •via X (Twitter)

健康养生体育 #legday

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Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

David Roche

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So this the second week in a row I’ve came downtown in Murcia to have “me time”. Walk around, shoot some content, and have a nice lunch. When I tell you the happiness I feel from these days is indescribable! “Murcia, where have you been all my life? 🥰”

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21,170 次观看 • 1 年前

Soreness is the ultimate indicator of growth. If you're not hobbling around for 3 days after leg day, you didn't train hard enough. This is why you should do 8 sets of walking lunges, 6 sets of leg extensions, 5 sets of leg press, and finish with 100 bodyweight squats. The crippling DOMS that prevents you from training legs again for a week is proof of optimal stimulus. Never mind that muscle damage is an inhibitor of growth, not a driver. Never mind that you can build muscle without soreness by training frequently enough that your body adapts. Never mind that the lads who are never sore are training more frequently and growing faster. You can barely walk. That's the real metric.

Soreness is the ultimate indicator of growth. If you're not hobbling around for 3 days after leg day, you didn't train hard enough. This is why you should do 8 sets of walking lunges, 6 sets of leg extensions, 5 sets of leg press, and finish with 100 bodyweight squats. The crippling DOMS that prevents you from training legs again for a week is proof of optimal stimulus. Never mind that muscle damage is an inhibitor of growth, not a driver. Never mind that you can build muscle without soreness by training frequently enough that your body adapts. Never mind that the lads who are never sore are training more frequently and growing faster. You can barely walk. That's the real metric.

Sama Hoole

49,388 次观看 • 7 个月前

Hello AlNassr FC I’m Olaogun, a winger also played as a striker from Nigeria. I’ve spent the last 3 years training daily to get one shot at professional football. I’m not asking for a contract. I’m asking for 7 days on trial to show you what I can do. If I’m not good enough, I’ll walk away with no hard feelings. I’m fast, direct, and I work harder than anyone on the pitch. My highlights are here: Thanks, Olaogun |

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Hello AIK Fotboll I’m Olaogun, a winger also played as a striker from Nigeria. I’ve spent the last 3 years training daily to get one shot at professional football. I’m not asking for a contract. I’m asking for 7 days on trial to show you what I can do. If I’m not good enough, I’ll walk away with no hard feelings. I’m fast, direct, and I work harder than anyone on the pitch. My highlights are here: Thanks, Olaogun |

Hello AIK Fotboll I’m Olaogun, a winger also played as a striker from Nigeria. I’ve spent the last 3 years training daily to get one shot at professional football. I’m not asking for a contract. I’m asking for 7 days on trial to show you what I can do. If I’m not good enough, I’ll walk away with no hard feelings. I’m fast, direct, and I work harder than anyone on the pitch. My highlights are here: Thanks, Olaogun |

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Today I’m celebrating one week of living in my Tesla. I’ve owned the Tesla for 12 days and have already covered 2,276 km (1,414 miles). So far I’ve visited two countries: Italy (where I picked up the Tesla) and France. The plan is to travel all across Europe and live in the Tesla for two years. Daily updates with videos and posts keep coming in. The Elon Musk effect is real.

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I left the UK to ILORIN to surprise my family after being away for about 2yrs. Nobody knew I was coming except for Ustaz Awon Hoodlums as I felt it’s normal to let at least one person know about my journey. Each frame of this post means so much to me and my family and in a long time this is the happiest I’ve been. Alhamdulillah. Frame 1 : My mom Frame 2: My elder bro Frame 3 : My grandma Frame 4 : My sister who had dreamt 2 days earlier that I arrived and told her husband about it, she kept saying “I said it” 😂

👳🏾‍♂️Mufti Of Ilorin Online 👳🏾‍♂️

608,077 次观看 • 1 年前

UPDATE: I’M ABLE TO SPEAK AGAIN!! I been talking since Tuesday. For those that aren’t familiar with tracheotomies, because of the open hole in my throat, it prevents me from speaking because air goes out the trach rather than up through your voice box. So in order for me to speak, I have a cap called a speaking valve (the purple cap). What it does is cover the trach to allow the air I breathe to go through my nose and mouth again while stopping air from coming out my throat, allowing my voice to come out. It’s a really big adjustment and what should feel like breathing normal doesn’t feel natural at all. I can only wear it for a short time before getting tired for now. A week ago I didn’t even know how to breathe with it on, but last night I had it on for the longest I’ve had so far and it felt comfortable. So there’s hope to getting back to normalcy. I Still have to adjust to my daily life with this thing in my throat. Still not comfortable gaming or sitting for long period of time because of the position I need to be in. It’s getting better though. Hopefully it’s still just part of the healing process. Also. Thank you to the community for giving me the confidence to post videos and pictures of myself in the most unflattering situations.

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694,824 次观看 • 1 年前

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35,282 次观看 • 1 年前

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If I was FORCED to make $20k/month with tiktok slideshows in 30 days, starting from 0, here's exactly what i would do in 20 steps: Days 1-3: Account infrastructure 1. Sign up to glitchy, pick walmart gift card rewards offer (2 min) 2. Buy 10 aged tiktok accounts off accsmarket ($15-20 total) 3. Get a US VPN running on every device — non-negotiable for US traffic targeting 4. Set up 1 phone per 3 accounts max (device cluster rule) 5. Warm all 10 accounts 72 hrs — scroll fyp 30 min/day, no posting Days 4-10: Content machine 6. Fresh research account locked to ur niche — tiktok feeds u the winners daily 7. Screenshot 50 viral slideshow frames directly from ur FYP 8. Claude writes 100 hook variations against proven patterns in 2 min 9. Gemini modifies images — "add crying face" / "make her shocked" 10. Build slideshows INSIDE the tiktok editor — adding text natively lets the algo read ur content and push it to the right ppl Days 11-20: Scale what works 11. Post 2-3 slideshows per account per day = 20-30 posts daily 12. Seed 5 comments per post within the first 15 min from spare accounts to spike engagement velocity 13. Kill any post under 500 views at 24hrs — no emotional attachment 14. Any post over 10k views = generate 20 unique variations and roll them out across every account 15. Run every variation through ffmpeg + spoof the metadata so tiktok reads each upload as fresh content Days 21-30: Automate + compound 16. Hire 2 filipino VAs at $5/hr to take over posting + comment seeding (~$400/mo) 17. Reinvest week 2 profits into 5 more aged accounts — now running 15+ 18. Build a funnelish landing page w fake testimonials above the fold to warm the click before they hit the offer 19. Cloudflare hosting so the page loads in under a second on mobile 20. By day 30 ur running 15 accounts, 30+ posts daily, fully systemized The realistic math: → 900 posts in 30 days → 3-4 of them go mega viral (3-4M views each) → At $6-8k per 1M views, one viral post = $20-30k → 3 mega virals × $25k avg = $75k+ The other 896 posts that didnt mega viral still produce mid-tier hits and steady traffic on top of that. Realistic month 1 as a beginner: $1-3k if u execute well. $5k if u get lucky with an early winning angle. Most ppl who treat it as a serious project and post daily see their first real month between months 2-3. Hooks written by AI. Images modified by AI. Posting handled by VAs. Comments seeded by VAs. Set it up once. Let it print. Comment "BLUEPRINT" and i'll send u my full tiktok slideshow blueprint. (must be following + repost)

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A year ago, today...just 2 weeks into findom, I posted this video & all the foot puppies came running. Two of those puppies were A & J. 1, has sent at least $50 daily, 320 out of the last 365 days. He is my Disney/Bills sub. The other has liked & rt'd every thing I've posted 320/365 days. When a foot page promotes my content, I send the post to him & he boosts it. Loyal, obedient, & they respect my privacy! So, shout out to my favorite good bois J & A. Now, while I appreciate them both, I simply WANT MORE! I have 2 more puppies coming up on the 1 year mark. But I want at least 10 in my kennel. This is YOUR sign, pup! Approach but cum correct. Beg nicely & I might bless you with the honor to serve my gorgeous pedi! . . . . . Findom feet foot fetish ebony bbw

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A year ago, today...just 2 weeks into findom, I posted this video & all the foot puppies came running. Two of those puppies were A & J. 1, has sent at least $50 daily, 320 out of the last 365 days. He is my Disney/Bills sub. The other has liked & rt'd every thing I've posted 320/365 days. When a foot page promotes my content, I send the post to him & he boosts it. Loyal, obedient, & they respect my privacy! So, shout out to my favorite good bois J & A. Now, while I appreciate them both, I simply WANT MORE! I have 2 more puppies coming up on the 1 year mark. But I want at least 10 in my kennel. This is YOUR sign, pup! Approach but cum correct. Beg nicely & I might bless you with the honor to serve my gorgeous pedi! . . . . . Findom feet foot fetish ebony bbw

DionesPedi

38,155 次观看 • 2 年前

GG Jackson, who has been playing the drums since age 2, still plays in a church band at his hometown church where his father is pastor. This week, 57 members of the congregation took a bus from South Carolina to Memphis to play with Jackson & attend a Grizzlies game. Jackson: “My father is a pastor, so I was raised in the church. God blessed me with, not just the ability to play basketball, but the drums as well. I could play for the angels! I started playing the drums when I was 2 or 3. I would break off tree branches or get toothbrushes. I still go crazy on the drums.” Amazing! ❤️🥁 Via. The Daily Memphian

GG Jackson, who has been playing the drums since age 2, still plays in a church band at his hometown church where his father is pastor. This week, 57 members of the congregation took a bus from South Carolina to Memphis to play with Jackson & attend a Grizzlies game. Jackson: “My father is a pastor, so I was raised in the church. God blessed me with, not just the ability to play basketball, but the drums as well. I could play for the angels! I started playing the drums when I was 2 or 3. I would break off tree branches or get toothbrushes. I still go crazy on the drums.” Amazing! ❤️🥁 Via. The Daily Memphian

Courtside Buzz

895,701 次观看 • 2 年前

I gained 1K Instagram followers in just 5 days, WITH AN ABG Everyone says growing on Instagram is hard. With ABG, it becomes easy. My strategy: > Build a K-pop looking ABG persona > Posted 3 trending viral dance videos daily > Host an OpenClaw that auto-replies to every DM when someone follows The growth breakdown: 0 → 100 : 2 days 100 → 500 : 2 days 500 → 1,000 : 1 day My hypothesis was simple : if K-pop works globally, an AI influencer that looks like a K-pop star will too. And it worked. ABGs are just a social phenomenon that works. As an AI-native founder, your job is to inductively catch the weird, hard-to-explain things happening in the world, and leverage them. Everyone's trying to use ABG for distribution now. But without a precise playbook, it won't work. Every detail of your influencer's content matters. Just follow, repost, and comment. I'll DM you the whole guidebook 👇

I gained 1K Instagram followers in just 5 days, WITH AN ABG Everyone says growing on Instagram is hard. With ABG, it becomes easy. My strategy: > Build a K-pop looking ABG persona > Posted 3 trending viral dance videos daily > Host an OpenClaw that auto-replies to every DM when someone follows The growth breakdown: 0 → 100 : 2 days 100 → 500 : 2 days 500 → 1,000 : 1 day My hypothesis was simple : if K-pop works globally, an AI influencer that looks like a K-pop star will too. And it worked. ABGs are just a social phenomenon that works. As an AI-native founder, your job is to inductively catch the weird, hard-to-explain things happening in the world, and leverage them. Everyone's trying to use ABG for distribution now. But without a precise playbook, it won't work. Every detail of your influencer's content matters. Just follow, repost, and comment. I'll DM you the whole guidebook 👇

David Im

74,015 次观看 • 3 个月前

In 2020 I entered a summer shredding contest. This was my gameplan to go from 18% body fat to 10% or less body fat in 12 weeks: (Applicable no matter where you’re starting, bookmark this) 1. Eat bodyweight (in lbs) x 10-12 calories daily (more on higher activity days, less on lower) 2. Eat 1g of protein per pound of bodyweight (if you’re starting more overweight you can aim for goal bodyweight) 3. 10K+ steps daily and progressively more cardio sessions (0 - month 1, 2-3x45 minutes/wk month 2, 5-6x45 minutes month 3) 4. Lifted 5x/week on a push, pull, legs, rest, upper, lower, rest split with a focus on: - every set ending near failure - fighting to get stronger week by week - managing volume (less volume towards end of the cut for recovery) 5. Limited alcohol to only a few drinks/month 6. Slept 7 hours/night minimum 7. 5g creatine daily 8. Drank around a .75-1 gallon of water + electrolytes daily 9. Refeed days (bodyweight x 15 calorie goal), 1x/wk in month 3 The framework is really this simple to drop body fat. Adjustments will need to be made based on biofeedback & weight data. If you aren’t losing at a rate of 0.5-1% bodyweight per week, you must: - increase your average weekly movement (steps or cardio minutes) - and/or decrease your average weekly calorie intake. Hope this helps guide you to a leaner version of yourself. 🤝

In 2020 I entered a summer shredding contest. This was my gameplan to go from 18% body fat to 10% or less body fat in 12 weeks: (Applicable no matter where you’re starting, bookmark this) 1. Eat bodyweight (in lbs) x 10-12 calories daily (more on higher activity days, less on lower) 2. Eat 1g of protein per pound of bodyweight (if you’re starting more overweight you can aim for goal bodyweight) 3. 10K+ steps daily and progressively more cardio sessions (0 - month 1, 2-3x45 minutes/wk month 2, 5-6x45 minutes month 3) 4. Lifted 5x/week on a push, pull, legs, rest, upper, lower, rest split with a focus on: - every set ending near failure - fighting to get stronger week by week - managing volume (less volume towards end of the cut for recovery) 5. Limited alcohol to only a few drinks/month 6. Slept 7 hours/night minimum 7. 5g creatine daily 8. Drank around a .75-1 gallon of water + electrolytes daily 9. Refeed days (bodyweight x 15 calorie goal), 1x/wk in month 3 The framework is really this simple to drop body fat. Adjustments will need to be made based on biofeedback & weight data. If you aren’t losing at a rate of 0.5-1% bodyweight per week, you must: - increase your average weekly movement (steps or cardio minutes) - and/or decrease your average weekly calorie intake. Hope this helps guide you to a leaner version of yourself. 🤝

Chace Chambers

209,568 次观看 • 7 个月前

As a business owner. This is my website overview over the last 90 days. And this excludes sales from My 9 distributors. The physical cash made from my walk in sale that had a lot of turnup and also daily walk in shop sales. This is just website purchases. Not that I care if anyone looks up to me. But this comment makes it look like there’s nothing worth learning from me? A girl can’t be business minded and funny simultaneously?😭 This is 1/3 of my businesses. The dashboard shows a significant increase in sale as compared to last year. So what’s there not to look up to? Mind you my products cost between 45 to 80gh. Do you know how many you have to sell in 90 days to get that? Now as a beat maker. Who has the knowledge on who people should look up to. Can I see what inspiration your fellow beat makers can pick from you to keep them pushing? Im sure we all want to learn.😄 Mine is down here👇🏻

As a business owner. This is my website overview over the last 90 days. And this excludes sales from My 9 distributors. The physical cash made from my walk in sale that had a lot of turnup and also daily walk in shop sales. This is just website purchases. Not that I care if anyone looks up to me. But this comment makes it look like there’s nothing worth learning from me? A girl can’t be business minded and funny simultaneously?😭 This is 1/3 of my businesses. The dashboard shows a significant increase in sale as compared to last year. So what’s there not to look up to? Mind you my products cost between 45 to 80gh. Do you know how many you have to sell in 90 days to get that? Now as a beat maker. Who has the knowledge on who people should look up to. Can I see what inspiration your fellow beat makers can pick from you to keep them pushing? Im sure we all want to learn.😄 Mine is down here👇🏻

LIGHT OF THE WORLD✨

253,971 次观看 • 1 年前

Life has quietly changed for me in the most unexpected ways. Last year we visited a woodland in Devon with a small 2 bedroom thatched cottage hidden down a long track. Never did I think that a year later we would have moved in and be calling it our home. Right before we moved, and shortly after my last post, I also fell pregnant. I’ve never felt especially maternal and, although it wasn’t an accident, stepping into motherhood hasn’t come entirely naturally to me. I’ve given myself time in the garden (no surprise there) to arrive at this new chapter gently. I think I’ve found my footing now - we’re less than two months away - though I know it’s only the beginning of the journey. To everyone who messaged during this quiet period asking where I’d gone, thank you. And thank you for your patience while I’ve been finding my way through it all. So here begins a whole new adventure. One I can’t wait to share - full of gardens, nature, and the fullest kind of life.

Life has quietly changed for me in the most unexpected ways. Last year we visited a woodland in Devon with a small 2 bedroom thatched cottage hidden down a long track. Never did I think that a year later we would have moved in and be calling it our home. Right before we moved, and shortly after my last post, I also fell pregnant. I’ve never felt especially maternal and, although it wasn’t an accident, stepping into motherhood hasn’t come entirely naturally to me. I’ve given myself time in the garden (no surprise there) to arrive at this new chapter gently. I think I’ve found my footing now - we’re less than two months away - though I know it’s only the beginning of the journey. To everyone who messaged during this quiet period asking where I’d gone, thank you. And thank you for your patience while I’ve been finding my way through it all. So here begins a whole new adventure. One I can’t wait to share - full of gardens, nature, and the fullest kind of life.

Hetty Henley

40,729 次观看 • 4 个月前

My 2nd trip to Memphis is almost over and I’ve again really enjoyed my time here. So I felt the need to say something, especially after what LeBron said today. This city often gets a very bad rep and I’ve experienced that myself. Players shitting on it, media saying it’s dangerous, people asking me why I’d go here because I wouldn’t be safe, I’ve heard it all. All those people couldn’t be more wrong. This is a city very different from other “typical American cities”. Memphis has it’s own identity, an identity that makes it special. Memphis is a very warm and welcoming city. From the second my first trip started last year I’ve felt welcomed by the people. In the Fedexforum, on the streets, in the airport, in my hotel. My experiences have been nothing but positive. Not once have I felt unsafe or anything remotely close to it, not in my week long stay last year and also not in my almost 2 week long stay this year. Now of course every city has its weaknesses and room for improvement. And that’s where I have to give a lot of credit to the mayor and the people who run this city. Even in the year between my trips there has been clear improvement. The streets are cleaner, there’s roadwork being done and downtown is noticeably more lively compared to last year. Don’t let people who have never been here tell you what and how this city is. Memphis is a unique and beautiful city, Memphis is Memphis. I have truly loved my time here and I can’t wait to keep coming back in the future. But first one more game against Toronto tomorrow.

My 2nd trip to Memphis is almost over and I’ve again really enjoyed my time here. So I felt the need to say something, especially after what LeBron said today. This city often gets a very bad rep and I’ve experienced that myself. Players shitting on it, media saying it’s dangerous, people asking me why I’d go here because I wouldn’t be safe, I’ve heard it all. All those people couldn’t be more wrong. This is a city very different from other “typical American cities”. Memphis has it’s own identity, an identity that makes it special. Memphis is a very warm and welcoming city. From the second my first trip started last year I’ve felt welcomed by the people. In the Fedexforum, on the streets, in the airport, in my hotel. My experiences have been nothing but positive. Not once have I felt unsafe or anything remotely close to it, not in my week long stay last year and also not in my almost 2 week long stay this year. Now of course every city has its weaknesses and room for improvement. And that’s where I have to give a lot of credit to the mayor and the people who run this city. Even in the year between my trips there has been clear improvement. The streets are cleaner, there’s roadwork being done and downtown is noticeably more lively compared to last year. Don’t let people who have never been here tell you what and how this city is. Memphis is a unique and beautiful city, Memphis is Memphis. I have truly loved my time here and I can’t wait to keep coming back in the future. But first one more game against Toronto tomorrow.

Tim

74,877 次观看 • 3 个月前