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MIND-BLOWING KO 🤯 Can Gingsanglek score another highlight-reel finish this Friday at The Inner Circle 26? #TheInnerCircle26 | Fri Aug 14 at 6:30PM ICT/7:30AM ET 🔴 Join The Inner Circle for only USD9.99/month at 🎁 Save 10% on your first month with code "WELCOME10".

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ONE Championship

1,163,697 subscribers

34,810 次观看 • 15 天前 •via X (Twitter)

喜剧健康养生体育#TheInnerCircle26
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Poetry in motion 🥊 Will Marat Grigorian stop Mamuka Usubyan this Friday at The Inner Circle 25? Marat Grigorian #TheInnerCircle25 | Fri Aug 7 at 6:30PM ICT/7:30AM ET 🔴 Join The Inner Circle for only USD9.99/month at 🎁 Save 10% on your first month with code "WELCOME10".
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Poetry in motion 🥊 Will Marat Grigorian stop Mamuka Usubyan this Friday at The Inner Circle 25? Marat Grigorian #TheInnerCircle25 | Fri Aug 7 at 6:30PM ICT/7:30AM ET 🔴 Join The Inner Circle for only USD9.99/month at 🎁 Save 10% on your first month with code "WELCOME10".

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Things got HEATED 👀🔥 Who walks away with the win when Johan Ghazali meets Ramadan Ondash at The Inner Circle 24? #TheInnerCircle24 | Fri Jul 31 at 6:30PM ICT/7:30AM ET 🔴 Join The Inner Circle for only USD9.99/month at 🆕 New User? Start with a 5-day free trial. 🎁 Save 10% on your first month with code "WELCOME10".
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Things got HEATED 👀🔥 Who walks away with the win when Johan Ghazali meets Ramadan Ondash at The Inner Circle 24? #TheInnerCircle24 | Fri Jul 31 at 6:30PM ICT/7:30AM ET 🔴 Join The Inner Circle for only USD9.99/month at 🆕 New User? Start with a 5-day free trial. 🎁 Save 10% on your first month with code "WELCOME10".

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SPIN to the liver 🌪️ Can Elbrus Osmanov KO Ratchasiesan tomorrow on The Inner Circle? 🔴 Join The Inner Circle now for only USD9.99/month to catch live Superfan fights every Friday on #TheInnerCircle | Fri May 1 at 6:30PM ICT/7:30AM ET 📺 Join now 👉
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SPIN to the liver 🌪️ Can Elbrus Osmanov KO Ratchasiesan tomorrow on The Inner Circle? 🔴 Join The Inner Circle now for only USD9.99/month to catch live Superfan fights every Friday on #TheInnerCircle | Fri May 1 at 6:30PM ICT/7:30AM ET 📺 Join now 👉

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LAOS, STAND UP 🇱🇦 Petnamkhong defeats Wanchainoi by unanimous decision for his fourth straight win! #TheInnerCircle26 | 🔴 LIVE NOW 🔴 Join The Inner Circle for only USD9.99/month at 🎁 Save 10% on your first month with code "WELCOME10".
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LAOS, STAND UP 🇱🇦 Petnamkhong defeats Wanchainoi by unanimous decision for his fourth straight win! #TheInnerCircle26 | 🔴 LIVE NOW 🔴 Join The Inner Circle for only USD9.99/month at 🎁 Save 10% on your first month with code "WELCOME10".

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"Jojo" has no time to play 💢 #TheInnerCircle24 | 🔴 LIVE NOW 🔴 Join The Inner Circle for only USD9.99/month at 🎁 Save 10% on your first month with code "WELCOME10".
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"Jojo" has no time to play 💢 #TheInnerCircle24 | 🔴 LIVE NOW 🔴 Join The Inner Circle for only USD9.99/month at 🎁 Save 10% on your first month with code "WELCOME10".

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RAZOR-CLOSE ⚔️ Ramadan Ondash defeats Johan Ghazali by split decision after an incredible fight! #TheInnerCircle24 | 🔴 LIVE NOW 🔴 Join The Inner Circle for only USD9.99/month at 🎁 Save 10% on your first month with code "WELCOME10".
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RAZOR-CLOSE ⚔️ Ramadan Ondash defeats Johan Ghazali by split decision after an incredible fight! #TheInnerCircle24 | 🔴 LIVE NOW 🔴 Join The Inner Circle for only USD9.99/month at 🎁 Save 10% on your first month with code "WELCOME10".

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CHAMPION VS. CHAMPION 👑👑 Who will leave as the undisputed ONE Strawweight Muay Thai World Champion when Aliff meets Prajanchai? #TheInnerCircle23 #ONEChampionship 🔴 Join The Inner Circle for only USD9.99/month at 🆕 New User? Start with a 5-day free trial. 🎁 Save 10% on your first month with code "WELCOME10".

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MALAYSIA'S FIRST ONE WORLD CHAMPION 🇲🇾👑 Aliff KOs Sam-A in the final round to win the ONE Interim Strawweight Muay Thai World Title! #TheInnerCircle23 | 🔴 LIVE NOW 🔴 Join The Inner Circle for only USD9.99/month at 🆕 New User? Start with a 5-day free trial. 🎁 Save 10% on your first month with code "WELCOME10".

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This is Thursday.. 2:30pm at Circle. It’s the Same distance but Different fare. The “short-short” routine is in full swing. Drivers load from Circle to Old Station, drop, reload to Mile 7, drop, reload again and each stop means another payment. Meanwhile, passengers are stranded, queues growing by the minute, and the cost quietly stacking up. If you don’t own a car, this is your daily reality. You either pay up or stay stuck. For many, this isn’t just a transport issue. It’s a survival issue. And so far, the response hasn’t matched the frustration on the ground. Circle and other stations right now tells a bigger story
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This is Thursday.. 2:30pm at Circle. It’s the Same distance but Different fare. The “short-short” routine is in full swing. Drivers load from Circle to Old Station, drop, reload to Mile 7, drop, reload again and each stop means another payment. Meanwhile, passengers are stranded, queues growing by the minute, and the cost quietly stacking up. If you don’t own a car, this is your daily reality. You either pay up or stay stuck. For many, this isn’t just a transport issue. It’s a survival issue. And so far, the response hasn’t matched the frustration on the ground. Circle and other stations right now tells a bigger story

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Seasonal Favorite Team Leaderboards are live. Only collectors who set a team as their Favorite for the season can compete on that team’s leaderboard, with only 2025-26 Moments counting toward their score. Season Rewards (every team): • Top 5: Guaranteed Rare or Legendary Moment • 5 additional collectors: Eligible for a weighted airdrop for more Rare or Legendary Moments • Across the season: At least three reward snapshots Set your Favorite Team for the 2025-26 season before 12PM ET, December 31.
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Seasonal Favorite Team Leaderboards are live. Only collectors who set a team as their Favorite for the season can compete on that team’s leaderboard, with only 2025-26 Moments counting toward their score. Season Rewards (every team): • Top 5: Guaranteed Rare or Legendary Moment • 5 additional collectors: Eligible for a weighted airdrop for more Rare or Legendary Moments • Across the season: At least three reward snapshots Set your Favorite Team for the 2025-26 season before 12PM ET, December 31.

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For the first time ever, global rap superstar Dave is coming to South Africa! History-making rapper, producer, and songwriter SANTAN is bringing his critically acclaimed The Boy Who Played the Harp Tour to Pretoria and Cape Town in October; celebrating a record-breaking career that has redefined the global rap landscape. 📍3 Oct 2026 - SunBet Arena, Time Square Pretoria 📍6 Oct 2026 - Grand Arena, GrandWest, Cape Town Secure your tickets to The Boy Who Played the Harp Tour: ⏰ Wed, 25 March at 9 am Mastercard cardholders have special access to presale tickets. Mastercard Presale starts Wednesday, 25 March at 9 am and ends Friday, 27 March at 8:59 am, available with any Mastercard. Check out for details. ⏰ Thurs, 26 March at 9 am The Big Concerts Fan Club Presale begins at 9 am on Thursday, 26 March until 8:59 am on Friday, 27 March. Existing Big Concerts Fan Club members are reminded to keep an eye on their inbox and for more information. ⏰ Fri, 27 March at 9 am General public on sale begins at 9am on Friday, 27 March from or via Ticketmaster South Africa World & World Elite Mastercard cardholders have preferred ticket access to some of the best tickets from 9 am on Friday, 27 March, check out for details. #DaveSA26 #TheBoyWhoPlayedTheHarp #AnotherBigConcertsExperience #PoweredByY
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For the first time ever, global rap superstar Dave is coming to South Africa! History-making rapper, producer, and songwriter SANTAN is bringing his critically acclaimed The Boy Who Played the Harp Tour to Pretoria and Cape Town in October; celebrating a record-breaking career that has redefined the global rap landscape. 📍3 Oct 2026 - SunBet Arena, Time Square Pretoria 📍6 Oct 2026 - Grand Arena, GrandWest, Cape Town Secure your tickets to The Boy Who Played the Harp Tour: ⏰ Wed, 25 March at 9 am Mastercard cardholders have special access to presale tickets. Mastercard Presale starts Wednesday, 25 March at 9 am and ends Friday, 27 March at 8:59 am, available with any Mastercard. Check out for details. ⏰ Thurs, 26 March at 9 am The Big Concerts Fan Club Presale begins at 9 am on Thursday, 26 March until 8:59 am on Friday, 27 March. Existing Big Concerts Fan Club members are reminded to keep an eye on their inbox and for more information. ⏰ Fri, 27 March at 9 am General public on sale begins at 9am on Friday, 27 March from or via Ticketmaster South Africa World & World Elite Mastercard cardholders have preferred ticket access to some of the best tickets from 9 am on Friday, 27 March, check out for details. #DaveSA26 #TheBoyWhoPlayedTheHarp #AnotherBigConcertsExperience #PoweredByY

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14 year-old goalkeeper Arlo Tye was with Derby County’s first-team squad today.😯🧤 This was Arlo’s first time joining the senior squad for pre-match preparations. However, despite only being 14, he regularly trains with the first-team, U18s and U21s.🤯 Arlo also plays up an age group for Derby County U16s, and last month he even earned a call-up to the England U15 squad - his second international call-up this season.🏴󠁧󠁢󠁥󠁮󠁧󠁿 Charlie Mountain (also an England U15 international) had the same opportunity to train with the first-team before a match at Pride Park a couple of weeks ago.✅ It’s so great to see Derby County rewarding their young players with these sorts of opportunities.👏✨

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A bot made $669,264 in a month betting on Bitcoin Up or Down right now it's one of the most profitable bots on Polymarket It profits off panic buying/selling by crypto investors by basically acting as a market maker for the up/down markets Here's how its algorithm works: based on the last 10 trades it determines the fair value -> accumulates YES if the price is above fair value (otherwise accumulates NO) -> earns from the spread if you want alerts + copy trade his actions: Examples of its wins: - $60,941 on Bitcoin Up or Down - February 9, 9:00AM-9:15AM ET at 28 cents - $43,671 on Bitcoin Up or Down - January 19, 5AM ET at 36 cents - $38,793 on Bitcoin Up or Down - February 6, 3:30PM-3:45PM ET at 26 cents This bot is a clear proof that Bitcoin up or down markets are some of the best to trade, because they're simple and profitable In my recent article I also covered other best markets to trade on Polymarket 👇
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A bot made $669,264 in a month betting on Bitcoin Up or Down right now it's one of the most profitable bots on Polymarket It profits off panic buying/selling by crypto investors by basically acting as a market maker for the up/down markets Here's how its algorithm works: based on the last 10 trades it determines the fair value -> accumulates YES if the price is above fair value (otherwise accumulates NO) -> earns from the spread if you want alerts + copy trade his actions: Examples of its wins: - $60,941 on Bitcoin Up or Down - February 9, 9:00AM-9:15AM ET at 28 cents - $43,671 on Bitcoin Up or Down - January 19, 5AM ET at 36 cents - $38,793 on Bitcoin Up or Down - February 6, 3:30PM-3:45PM ET at 26 cents This bot is a clear proof that Bitcoin up or down markets are some of the best to trade, because they're simple and profitable In my recent article I also covered other best markets to trade on Polymarket 👇

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🚨CHRISTMAS SALE STARTS NOW! 🚨 AVAILABLE UNTIL FRIDAY 🌲 LIMITED TO ONLY 150 SPOTS 40% OFF Monthly Pro Membership for your first month ! 👇 USE COUPON CODE: SANTA40 SIGN UP AT: What's included? FUTURES TRADES 🔥 OPTIONS + FUTURES Trade Alerts in real time(entries/exits) Live voice over premarket and periodically throughout the day 15 year day trading Veteran(Brando+ 1 additional trader helping with commentary/ trade ideas Community chatroom via Discord Trade ideas,Charts, live commentary, Education
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🚨CHRISTMAS SALE STARTS NOW! 🚨 AVAILABLE UNTIL FRIDAY 🌲 LIMITED TO ONLY 150 SPOTS 40% OFF Monthly Pro Membership for your first month ! 👇 USE COUPON CODE: SANTA40 SIGN UP AT: What's included? FUTURES TRADES 🔥 OPTIONS + FUTURES Trade Alerts in real time(entries/exits) Live voice over premarket and periodically throughout the day 15 year day trading Veteran(Brando+ 1 additional trader helping with commentary/ trade ideas Community chatroom via Discord Trade ideas,Charts, live commentary, Education

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🎁Giveaway time🎁 Two weeks after the massive airdrop, the collection continues to be picked up on secondary — and the floor is now above mint price. Listings remain at just 3%. Grateful to be supported by true collectors. Feels like the right time to launch the first giveaway💥 I'm giving away this POLYLITH with a special trait — only 2 in existence. To enter: - RT, reply with your Taproot address, and tag a friend who shares your belief in Art on Bitcoin. Good luck! ...By the way, while there are only 2 for now, anyone can update their POLYLITH to include this trait.
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🎁Giveaway time🎁 Two weeks after the massive airdrop, the collection continues to be picked up on secondary — and the floor is now above mint price. Listings remain at just 3%. Grateful to be supported by true collectors. Feels like the right time to launch the first giveaway💥 I'm giving away this POLYLITH with a special trait — only 2 in existence. To enter: - RT, reply with your Taproot address, and tag a friend who shares your belief in Art on Bitcoin. Good luck! ...By the way, while there are only 2 for now, anyone can update their POLYLITH to include this trait.

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📢 Gray Zone Warfare: Night Ops World Premiere Reveal Sept 6th After an exclusive first look at the Day/Night Cycle at Gamescom, we're bringing you the full Night Ops presentation this Friday, September 6th, at 1 PM ET (10 AM PT, 6 PM BST, 7 PM CEST) on Twitch. Join us live for a brief overview of what’s to come later this year. While it’s still a work in progress, the time has come to start sharing what we’ve been working on. Our first major update is designed for players seeking a deeper, more immersive combat experience. Night Ops will reward tactical prowess and adaptability, introducing new tools, highly requested features, and quality-of-life improvements that elevate gameplay and keep you coming back for more, both in daytime and nighttime gameplay. Creators and press will share their first impressions on the same day, offering valuable insights into the update. But the heart of our excitement lies in engaging directly with our community—your feedback and enthusiasm are what drive us. We look forward to your reactions and discussions as we gear up for the launch of #GZW: Night Ops. We're committed to keeping the community updated right up to the launch of our first major update and beyond. The Night Ops presentation is just a preview—future devlogs, posts, and streams will reveal more. Get ready for the first live reveal of #GrayZoneWarfare: #NightOps, this coming Friday on Twitch:
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📢 Gray Zone Warfare: Night Ops World Premiere Reveal Sept 6th After an exclusive first look at the Day/Night Cycle at Gamescom, we're bringing you the full Night Ops presentation this Friday, September 6th, at 1 PM ET (10 AM PT, 6 PM BST, 7 PM CEST) on Twitch. Join us live for a brief overview of what’s to come later this year. While it’s still a work in progress, the time has come to start sharing what we’ve been working on. Our first major update is designed for players seeking a deeper, more immersive combat experience. Night Ops will reward tactical prowess and adaptability, introducing new tools, highly requested features, and quality-of-life improvements that elevate gameplay and keep you coming back for more, both in daytime and nighttime gameplay. Creators and press will share their first impressions on the same day, offering valuable insights into the update. But the heart of our excitement lies in engaging directly with our community—your feedback and enthusiasm are what drive us. We look forward to your reactions and discussions as we gear up for the launch of #GZW: Night Ops. We're committed to keeping the community updated right up to the launch of our first major update and beyond. The Night Ops presentation is just a preview—future devlogs, posts, and streams will reveal more. Get ready for the first live reveal of #GrayZoneWarfare: #NightOps, this coming Friday on Twitch:

Gray Zone Warfare 🔜 Gamescom

71,473 次观看 • 2 年前

Do you want to own part of a AAA game? I know, you hear it all the time. “Triple A game”, you go to play it, it’s crap. This is different, and it’s only possible with Sonic (Sonic) speed, transaction cost, and of-course FeeM. A game that includes talent from Kojima, Ubisoft, EA Sports, Gameloft & more with advisors from NVIDIA. A game that you’ll be able to play on mobile, desktop, and then Xbox and PlayStation (yes really)! YES! A PRETTY BIG DEAL! Before I tell you about the sale, let me at least tell you about this game (being a massive gamer nerd, this excited me), so…. Introducing Animera (Search for Animera): • Fast-paced skill-based PvP in the Nubera galaxy • Compete in real-time space battles for real rewards It will be powered with $STRIKE: • Compete2Earn: win matches, earn tokens • Play2Burn: 5% of $STRIKE used in matches gets burned Oh, and with 8.75% of all game revenue will be used to buy & burn $SWPx, so the SwapX (SwapX) community owns a real stake in this AAA title. Absolutely insane. > Now let me tell you about its beta run quickly: • 16K+ beta signups • 500+ players added weekly • 7.5K+ matches already played • Launching to 500K+ mobile users via Nomina Games > How can you own a piece of Animera? June 5th at 2pm EDT the sale will go live on SwapX, it will go in three phases each lasting 12 hours or until sold out: PHASE 1️⃣: xNFT Holders Early access with exclusive perks and bonuses. These are for xNFT holders only you can get these here on paintswap PHASE 2️⃣ Whitelisted Communities These will be whitelisted from Creo Engine, SFA AGC, derp, and GOGLZ | SONIC 🥽💥. PHASE 3️⃣ Public Round Any remaining allocation will open to the public - only if Phases 1 & 2 don’t sell out. > What is the raise? Token Price & Allocation: • Token: $STRIKE • Currency: USDC • Total tokens for sale: 101.75M Unlock structure: • 50% unlocked at TGE • Remaining 50% claimable in 30 days • Raise cap: Max $100,000 per user, capped at $10,000 per xNFT • Purchase window priority: xNFT holders get early access (see above)! Transparency is key: Why I love working with the team is because transparency is crucial, so I’m going to tell you about its tokenomics, seed, and fully diluted valuation here: Token Symbol: STRIKE Total Supply: 370,000,000 Initial FDV: $1.48M Total Raise: $950,160 Total Initial Unlock: 112,947,501 STRIKE Initial Market Cap (excluding liquidity): $303,790 Token Allocation: • Seed Round: 59.2M tokens (16% allocation), with a 1-month cliff and linear vesting over 9 months. • Private Round: 94.35M tokens (25.5% allocation), with a 1-month cliff and 6-month vesting period. • Crowdsale: 10.75M tokens (2.91% allocation), unlocked 50% at TGE. • xNFT Holders: 10M tokens (2.7% allocation), with a 1-month cliff. • Liquidity: 37M tokens (10% allocation), with no lock or vesting. • Team: 18.5M tokens (5% allocation), with a 6-month cliff and 12-month vesting. • Rewards: 28.6M tokens (8% allocation), vested over 18 months. • Product Growth: 19.6M tokens (5.3% allocation), vested over 24 months. Token Offering: • Seed Round: Priced at $0.0033 per token, raising $195,360 by selling 59.2M tokens. 10% unlocks at TGE, with a 1-month cliff and 9-month vesting. The initial market cap from seed unlock is $234,127. • Private Round: Priced at $0.0037 per token, raising $349,095 for 94.35M tokens. 15% unlocks at TGE, with a 1-month cliff and 6-month vesting. Initial market cap contribution is $262,508. • Crowdsale: Priced at $0.0040 per token, raising $407,000 by selling 10.75M tokens. 50% unlocks at TGE, with no cliff or vesting. Adds $283,790 to the initial market cap. It’s important you had the full information at hand so you can decide whether or not you’d like to participate. I will be, because it’s a low FDV and it looks great. This is not financial advice, I’m helping the team out. Below is real gameplay: Further details: 👇
0:12

Do you want to own part of a AAA game? I know, you hear it all the time. “Triple A game”, you go to play it, it’s crap. This is different, and it’s only possible with Sonic (Sonic) speed, transaction cost, and of-course FeeM. A game that includes talent from Kojima, Ubisoft, EA Sports, Gameloft & more with advisors from NVIDIA. A game that you’ll be able to play on mobile, desktop, and then Xbox and PlayStation (yes really)! YES! A PRETTY BIG DEAL! Before I tell you about the sale, let me at least tell you about this game (being a massive gamer nerd, this excited me), so…. Introducing Animera (Search for Animera): • Fast-paced skill-based PvP in the Nubera galaxy • Compete in real-time space battles for real rewards It will be powered with $STRIKE: • Compete2Earn: win matches, earn tokens • Play2Burn: 5% of $STRIKE used in matches gets burned Oh, and with 8.75% of all game revenue will be used to buy & burn $SWPx, so the SwapX (SwapX) community owns a real stake in this AAA title. Absolutely insane. > Now let me tell you about its beta run quickly: • 16K+ beta signups • 500+ players added weekly • 7.5K+ matches already played • Launching to 500K+ mobile users via Nomina Games > How can you own a piece of Animera? June 5th at 2pm EDT the sale will go live on SwapX, it will go in three phases each lasting 12 hours or until sold out: PHASE 1️⃣: xNFT Holders Early access with exclusive perks and bonuses. These are for xNFT holders only you can get these here on paintswap PHASE 2️⃣ Whitelisted Communities These will be whitelisted from Creo Engine, SFA AGC, derp, and GOGLZ | SONIC 🥽💥. PHASE 3️⃣ Public Round Any remaining allocation will open to the public - only if Phases 1 & 2 don’t sell out. > What is the raise? Token Price & Allocation: • Token: $STRIKE • Currency: USDC • Total tokens for sale: 101.75M Unlock structure: • 50% unlocked at TGE • Remaining 50% claimable in 30 days • Raise cap: Max $100,000 per user, capped at $10,000 per xNFT • Purchase window priority: xNFT holders get early access (see above)! Transparency is key: Why I love working with the team is because transparency is crucial, so I’m going to tell you about its tokenomics, seed, and fully diluted valuation here: Token Symbol: STRIKE Total Supply: 370,000,000 Initial FDV: $1.48M Total Raise: $950,160 Total Initial Unlock: 112,947,501 STRIKE Initial Market Cap (excluding liquidity): $303,790 Token Allocation: • Seed Round: 59.2M tokens (16% allocation), with a 1-month cliff and linear vesting over 9 months. • Private Round: 94.35M tokens (25.5% allocation), with a 1-month cliff and 6-month vesting period. • Crowdsale: 10.75M tokens (2.91% allocation), unlocked 50% at TGE. • xNFT Holders: 10M tokens (2.7% allocation), with a 1-month cliff. • Liquidity: 37M tokens (10% allocation), with no lock or vesting. • Team: 18.5M tokens (5% allocation), with a 6-month cliff and 12-month vesting. • Rewards: 28.6M tokens (8% allocation), vested over 18 months. • Product Growth: 19.6M tokens (5.3% allocation), vested over 24 months. Token Offering: • Seed Round: Priced at $0.0033 per token, raising $195,360 by selling 59.2M tokens. 10% unlocks at TGE, with a 1-month cliff and 9-month vesting. The initial market cap from seed unlock is $234,127. • Private Round: Priced at $0.0037 per token, raising $349,095 for 94.35M tokens. 15% unlocks at TGE, with a 1-month cliff and 6-month vesting. Initial market cap contribution is $262,508. • Crowdsale: Priced at $0.0040 per token, raising $407,000 by selling 10.75M tokens. 50% unlocks at TGE, with no cliff or vesting. Adds $283,790 to the initial market cap. It’s important you had the full information at hand so you can decide whether or not you’d like to participate. I will be, because it’s a low FDV and it looks great. This is not financial advice, I’m helping the team out. Below is real gameplay: Further details: 👇

hoeem

21,634 次观看 • 1 年前

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. 🤝
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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

210,104 次观看 • 8 个月前