tag:blogger.com,1999:blog-7878573279820027782024-03-13T00:14:15.402-07:00The Parkour & Performing Arts Center (aka Free Flow Academy)Welcome to the Parkour & Performing Arts Center Official Blog! Here we discuss and explore the industry of movement arts, fitness, and nutrition. Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.comBlogger132125tag:blogger.com,1999:blog-787857327982002778.post-75045189502518051382021-09-23T08:40:00.003-07:002021-09-28T10:25:50.525-07:00Movie Stunts - Class DescriptionDo you love movies? Have you ever wondered how fight choreographers get a job as a fight choreographer? Have you ever wondered what a stunt coordinator, or a stunt person does? Ms. Elle has compiled 20+ years as a Filmmaker, Martial Artist, Actress, and Stunt Woman in a semester based class/curriculum. <div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuwbXpkTbKL_mlcGR5YKgNHb7_jNmd-x3N8pMCDdssWgLV5Gg7iNCvtR96_QgEiFlFoT2b215zf04SRtLNNSfn8k4Va7DrMRCb_O7Xzs3MV6_0E4jY6aXwkdE3XQU7TH_qaQP2FquW4No0/s1440/IMG_20210518_100537_456.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="957" data-original-width="1440" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuwbXpkTbKL_mlcGR5YKgNHb7_jNmd-x3N8pMCDdssWgLV5Gg7iNCvtR96_QgEiFlFoT2b215zf04SRtLNNSfn8k4Va7DrMRCb_O7Xzs3MV6_0E4jY6aXwkdE3XQU7TH_qaQP2FquW4No0/w478-h318/IMG_20210518_100537_456.jpg" width="478" /></a></div><br /><span style="white-space: pre-wrap;">Ms. Elle in her own words: I love the challenge, the limitations, and the ability to rely on 20+ years of training in a Martial Arts Movement Discipline and working in the Entertainment Industry. I have compiled my experiences into a curriculum that I developed in 2016 - and have successfully taught nearly 100 students how to write, shoot, choreograph, perform, and edit their short action films. </span><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto"><span style="white-space: pre-wrap;">
It brings me a lot of joy to see students create amazing sequences, learn how to minimize risk, overcome creative differences, and learn tons of new skills by working on a collaborative project, and making lot's of new friends. My "Movie Stunts" Class is a semester based focus, and by the end of the semester - you will have written, directed, produced, starred in, and choreographed an action short film. I hope you'll join me on this exciting adventure!</span></div><div dir="auto"><span style="white-space: pre-wrap;"><br /></span></div><div dir="auto" style="text-align: center;"><span style="white-space: pre-wrap;">Some of my work:</span></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/X2_eC8fhBIY" width="320" youtube-src-id="X2_eC8fhBIY"></iframe></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><br /></div><div style="text-align: center;"><a href="https://youtu.be/X2_eC8fhBIY">https://youtu.be/X2_eC8fhBIY</a></div><div dir="auto"><br /></div><div dir="auto"><span style="white-space: pre-wrap;"><br /></span></div><div dir="auto" style="text-align: center;"><span style="white-space: pre-wrap;">Some fun stuff to watch (and make)! Let's smash some faces :D</span></div><div dir="auto"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/REVOSdTOm-Q" width="320" youtube-src-id="REVOSdTOm-Q"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://youtu.be/REVOSdTOm-Q">https://youtu.be/REVOSdTOm-Q</a></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/9V8On24NiaA" width="320" youtube-src-id="9V8On24NiaA"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://youtu.be/9V8On24NiaA">https://youtu.be/9V8On24NiaA</a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /></div>Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-53845916728138656102021-02-08T16:41:00.000-08:002021-02-08T16:41:17.473-08:00Movie Ranch Membership<p>We help independent creators get their film, tv show, web series, music video, proof of concept, and/or short film made!</p><p><span style="font-size: x-large;"><a href="https://docs.google.com/forms/d/e/1FAIpQLSftaEH9nPQW3zfU2CucurAYG1YL1a-l-78qwHvdf7xJ1_nHug/viewform">Join our EXCLUSIVE Movie Ranch Membership</a></span></p><p>Starts at $139/Month</p><p>Membership Includes:</p><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><ul style="text-align: left;"><li>7 days bunkhouse and/or condo lodging for cast and crew (up to 6 people)</li><li>7 days soundstage use to build your set or use as a rehearsal space</li><li>Production Insurance </li><li>1 year window to film</li><li>7 day production window</li></ul></div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">We have partnered with properties, individuals, and businesses that serve as amazing spaces to shoot your genre film or content. Need an Army of Ninjas? Horses? Caves? Grocery Store? Office Space? Wedding Venue? Perhaps some Tanks?</div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">We got you.</div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">We curate spaces that offer free or low cost film permitting, amenities, and bring business to incredible off grid properties who desire visibility. Currently serving California and Nevada only.</div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">Plus - Co-Work/make your film with a full scale production team that know locations and has everything you need to get your project made. </div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif;"><div dir="auto" style="font-size: small;">* Application required as spots are limited </div><div dir="auto" style="font-size: small;">* Production must complete their reservation window within 12 months (serious filmmakers only) Your reservation does not roll over to the following year. Rescheduling productions must be done 30 days advance written notice or an additional fee of $400 will apply to the production.</div><div dir="auto" style="font-size: small;"><br /></div><div dir="auto" style="font-size: small;"><br /></div><div dir="auto" style="text-align: center;"><span style="font-size: x-large;"><a href="https://docs.google.com/forms/d/e/1FAIpQLSftaEH9nPQW3zfU2CucurAYG1YL1a-l-78qwHvdf7xJ1_nHug/viewform">Complete the Application</a></span></div><div dir="auto" style="text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge-LD8Sf-QBEq2rSTNUUNaZbRsZoUdl465FvaCv3LZz5dG95xayDsWpQR0BbfLuuzUrF3i_1yB-uxpr4rj0AoyBBf-gCOumLcjVRjN3gV4-ouaSVmFf-ZHHLicxTTYIo6hq6on-hJZovCv/s2048/IMG_20200126_153031-01.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge-LD8Sf-QBEq2rSTNUUNaZbRsZoUdl465FvaCv3LZz5dG95xayDsWpQR0BbfLuuzUrF3i_1yB-uxpr4rj0AoyBBf-gCOumLcjVRjN3gV4-ouaSVmFf-ZHHLicxTTYIo6hq6on-hJZovCv/s320/IMG_20200126_153031-01.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMXxgC21fkgIYpmG8-WWY4k6BX7mQvszHymODSQp3gIxdOWzNpSxVdxL16t7fxab0SD77FcfoFCK5BtfCqGJgyV5o3KNuVt4WHEI9OVPxpjfNhT9JB3nQDdW2qcWoT1iAQQgNlwUpGQEM0/s2048/144970271_10214892120255447_150948116066435609_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMXxgC21fkgIYpmG8-WWY4k6BX7mQvszHymODSQp3gIxdOWzNpSxVdxL16t7fxab0SD77FcfoFCK5BtfCqGJgyV5o3KNuVt4WHEI9OVPxpjfNhT9JB3nQDdW2qcWoT1iAQQgNlwUpGQEM0/s320/144970271_10214892120255447_150948116066435609_o.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><br /></div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div dir="auto" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div>Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-14065816460640120202021-02-08T14:38:00.002-08:002021-02-08T14:48:48.131-08:002021 Retreats<p> </p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx2-6jivr1WhVdaCfISEoDA6crUNCdEJqfLrdMW4NEZRMz05u6p3-HzR_cFANx55Dp5XKejK9crNqrfrYpDgikHs5Ar0r9RvXqkVMkmzPZk4dJA3zzpmFyGDypHmj_a6TW5DVSRGXg5dkC/s1080/Copy+of+YOGA++MEDITATION+BANNER+-+Made+with+PosterMyWall.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="512" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx2-6jivr1WhVdaCfISEoDA6crUNCdEJqfLrdMW4NEZRMz05u6p3-HzR_cFANx55Dp5XKejK9crNqrfrYpDgikHs5Ar0r9RvXqkVMkmzPZk4dJA3zzpmFyGDypHmj_a6TW5DVSRGXg5dkC/w512-h512/Copy+of+YOGA++MEDITATION+BANNER+-+Made+with+PosterMyWall.jpg" width="512" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXmBZPa6JS3S2sqkLrXK2hDJn6e2a8os1a9pLqKuA7_T_0NVrHLx7cEe1nX92KmmT_Ejb01P4TxgOcx_6F2mEBDMoVcI7L2ORhe6ebarRWrvKNiUwAAktDjGPkCTeCiwNlK7UO5ILajrcH/s872/Copy+of+YOGA++MEDITATION+POSTER+-+Made+with+PosterMyWall+%25281%2529_2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="872" data-original-width="636" height="696" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXmBZPa6JS3S2sqkLrXK2hDJn6e2a8os1a9pLqKuA7_T_0NVrHLx7cEe1nX92KmmT_Ejb01P4TxgOcx_6F2mEBDMoVcI7L2ORhe6ebarRWrvKNiUwAAktDjGPkCTeCiwNlK7UO5ILajrcH/w507-h696/Copy+of+YOGA++MEDITATION+POSTER+-+Made+with+PosterMyWall+%25281%2529_2.jpg" width="507" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h1 style="clear: both; text-align: center;"><b><u><span style="font-size: x-large;">Past Retreats</span></u></b></h1><div><b><u><span style="font-size: x-large;"><br /></span></u></b></div><div><b><u><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/c3Pvsj4EH7c" width="320" youtube-src-id="c3Pvsj4EH7c"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/eIsM-YNSm9A" width="320" youtube-src-id="eIsM-YNSm9A"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/AxDDR8aqmCU" width="320" youtube-src-id="AxDDR8aqmCU"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/9PvklsZBOvI" width="320" youtube-src-id="9PvklsZBOvI"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><span style="font-size: x-large;"><br /></span></u></b></div><br />Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-44053415525281764012021-02-08T13:29:00.041-08:002021-02-08T14:16:35.653-08:00Full Service Film and Stage Production<p style="text-align: center;">We offer Full Service Film and Stage Production! Our team has over 20+ years in the entertainment industry. Our work is done in house and with our collaborative partners.</p><p style="text-align: center;"><b><u>Our Current Offerings:</u></b></p><p style="text-align: center;"><a href="https://www.youtube.com/watch?v=Qii_iNyjWsE&t=9s">Pro Team</a></p><p style="text-align: center;"><a href="https://www.youtube.com/watch?v=DyaI4TpRnfE&feature=youtu.be">Professional Circus Troupe</a></p><p style="text-align: center;"><a href="https://youtu.be/9V8On24NiaA">Film Production</a></p><p style="text-align: center;"><a href="https://www.instagram.com/zeebloodyninja/?hl=en">SFX</a></p><p style="text-align: center;"><a href="https://www.michaelpoole.photos/">Photography</a></p><p style="text-align: center;"><a href="https://youtu.be/GZiKR_RVFHY">Videography</a></p><p style="text-align: center;"><br /></p><p style="text-align: center;"><b><u>Our Current Projects:</u></b></p><p style="text-align: center;"><a href="https://youtu.be/Yis7J8JNFFM">"The Ninja Bunch" A Kung Fu Musical!</a></p><p style="text-align: center;"><a href="https://youtu.be/CmKkNcMOZvk">"The Great Pause"</a></p><p style="text-align: center;"><br /></p><p style="text-align: center;"><b><u>TEXT or CALL</u></b></p><p style="text-align: center;">916-759-1468</p><p style="text-align: center;">parkourandperformingarts@gmail.com</p><p style="text-align: center;">freeflowacademy@gmail.com</p><div><br /></div><div style="text-align: center;">Collaborative Partners:</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://www.michaelpoole.photos/">Michael Poole Photos</a></div><div style="text-align: center;"><a href="https://www.cateringbysimplepleasures.com/">Simple Pleasures Catering</a></div><div style="text-align: center;"><a href="https://www.panopticchopsticks.com/">Panoptic Chopsticks</a></div><div style="text-align: center;"><a href="https://auburnhiphopcongress.mystrikingly.com/">Auburn Hip Hop Congress</a></div><div style="text-align: center;"><a href="https://onnativeground.org/">On Native Ground</a></div><div style="text-align: center;"><a href="https://www.instagram.com/zeebloodyninja/?hl=en">ZeebloodyNinja SFX</a></div><div style="text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Qii_iNyjWsE" width="320" youtube-src-id="Qii_iNyjWsE"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/DyaI4TpRnfE" width="320" youtube-src-id="DyaI4TpRnfE"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/MghS_fXvVEc" width="320" youtube-src-id="MghS_fXvVEc"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWIsivT6m3QHGoanWYUt4VGpq0Yyp4OT0LT5HCz7uueO1jZT6lBS5GVKkW-lzYUr3bvoF7mNEv2aT2WvPQacWLf-qKqO54K9GJqj07ldtO8ZRaRcyMRIi_irrnOtoD5Z9wBk233HQP1GPx/s1600/DSC06617.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWIsivT6m3QHGoanWYUt4VGpq0Yyp4OT0LT5HCz7uueO1jZT6lBS5GVKkW-lzYUr3bvoF7mNEv2aT2WvPQacWLf-qKqO54K9GJqj07ldtO8ZRaRcyMRIi_irrnOtoD5Z9wBk233HQP1GPx/s320/DSC06617.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p style="text-align: center;"><br /></p>Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-33807021200803215592021-02-08T12:49:00.025-08:002021-02-08T13:01:48.117-08:00Book our Pro Team & Professional Circus Troupe<p style="text-align: center;"> Looking for the most compelling entertainment you can find? </p><p style="text-align: center;">Book us! </p><p style="text-align: center;">We offer full service/scale Stage and Film Production:</p><p style="text-align: center;">We provide top tier level entertainment for your film and media projects, private events, trade shows, school assemblies, conferences, retreats, festivals, and more! 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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The following library contains movements and reference links that are in-house produced by The Parkour & Performing Arts Center or selectively curated content from the public domain. Please continue checking back as we add content daily.</span><br />
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT4iTiNR_Ft4bd0dCVETYXJv-fD_yv3BIfzbDOmB-ocb76qhcS0o_NEfNKJRi6LYCwrRPhxRkuzUWdrAvE7DXRtqVPUySEu84pPfEEErCMMQ8WArtTOeaB68oExhuYZreiDbCyV07WYfA5/s1600/IMG_5932.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1230" data-original-width="1238" height="634" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT4iTiNR_Ft4bd0dCVETYXJv-fD_yv3BIfzbDOmB-ocb76qhcS0o_NEfNKJRi6LYCwrRPhxRkuzUWdrAvE7DXRtqVPUySEu84pPfEEErCMMQ8WArtTOeaB68oExhuYZreiDbCyV07WYfA5/s640/IMG_5932.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo By Michael Poole<br />
Athletes - Chris Alexander, Joe Unruh, Corey Romines, Nathan Doan</td></tr>
</tbody></table>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 26pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Parkour</span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Warm Up Movements:</span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Running - </span><a href="https://www.youtube.com/watch?v=zSIDRHUWlVo">https://www.youtube.com/watch?v=zSIDRHUWlVo</a></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tea Cups - </span><a href="https://www.youtube.com/watch?v=upOY7gkKMfY" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=upOY7gkKMfY</span></a></span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1 legged hops - </span><a href="https://www.youtube.com/watch?v=I7ChaipZVM4">https://www.youtube.com/watch?v=I7ChaipZVM4</a></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Monkey QM - </span><a href="https://www.youtube.com/watch?v=yZEHwpsrGdE">https://www.youtube.com/watch?v=yZEHwpsrGdE</a></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rolls - </span><a href="https://www.youtube.com/watch?v=CnWIfcsE5rg">https://www.youtube.com/watch?v=CnWIfcsE5rg</a></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">QM - </span><a href="https://www.youtube.com/watch?v=rEGAxybTgrk">https://www.youtube.com/watch?v=rEGAxybTgrk</a></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Skills:</span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Kong QM - <a href="https://youtu.be/PCBTOz2q5Ls">https://youtu.be/PCBTOz2q5Ls</a></span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Safety Vault - </span><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;"><a href="https://www.youtube.com/watch?v=huNyLAmbHvk" style="text-decoration: none;">https://www.youtube.com/watch?v=huNyLAmbHvk</a></span></span><br />
<span style="color: cyan;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Lazy Vault </span>- <a href="https://youtu.be/p99LYXh8nS0">https://youtu.be/p99LYXh8nS0</a></span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Precisions - </span><a href="https://www.youtube.com/watch?v=9sb4TYNHGio&t=16s">https://www.youtube.com/watch?v=9sb4TYNHGio&t=16s</a></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Shoulder Rolls - </span><a href="https://www.youtube.com/watch?v=XvtZTQUzJ9Q&t=39s" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=XvtZTQUzJ9Q&t=39s</span></a><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> (Ukemi application)</span></span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Cartwheels - </span><a href="https://www.youtube.com/watch?v=PYCsrRGINHA">https://www.youtube.com/watch?v=PYCsrRGINHA</a><br />
<span style="color: cyan; font-family: "arial" , "helvetica" , sans-serif;">Roundoff</span> - <a href="https://youtu.be/A7iUSgc4rH0">https://youtu.be/A7iUSgc4rH0</a></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Coffee Grinders - </span><a href="https://www.youtube.com/watch?v=oTNhRffu9vQ" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=oTNhRffu9vQ</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Monkey Vault - </span><a href="https://www.youtube.com/watch?v=9vlNrFnDlqE" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=9vlNrFnDlqE</span></a></span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Underbar - </span><a href="https://www.youtube.com/watch?v=MG9f1SUSpeI" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=MG9f1SUSpeI</span></a></span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Pop Vault - </span><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;"><a href="https://www.youtube.com/watch?v=grDG5-EegZo" style="text-decoration: none;">https://www.youtube.com/watch?v=grDG5-EegZo</a></span></span><br />
<span style="color: cyan;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Thief Vault</span> - </span><a href="https://www.youtube.com/watch?v=SzuQElBnUWw">https://www.youtube.com/watch?v=SzuQElBnUWw</a><br />
<span style="color: cyan; font-family: "arial" , "helvetica" , sans-serif;">Turn Vault</span> - <a href="https://youtu.be/eJSPO0XO7Xs">https://youtu.be/eJSPO0XO7Xs</a><br />
<span style="color: cyan; font-family: "arial" , "helvetica" , sans-serif;">Reverse Vault</span> - <a href="https://youtu.be/U1rR_6DHvHk">https://youtu.be/U1rR_6DHvHk</a><br />
<span style="color: cyan;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Macaco -</span> </span><a href="https://www.youtube.com/watch?v=pdB8bfxRVzo">https://www.youtube.com/watch?v=pdB8bfxRVzo</a></div>
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<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">QM for Balance Tutorial: </span><a href="https://www.youtube.com/watch?v=34wIojGipC4" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=34wIojGipC4</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Kong Progressons: </span><a href="https://www.youtube.com/watch?v=8wj2oJcaVpQ&t=6s" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=8wj2oJcaVpQ&t=6s</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Dash Vault Tutorial: </span><a href="https://www.youtube.com/watch?v=p3DYJ7p4X-I" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=p3DYJ7p4X-I</span></a></span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Dash Vault Progression Tutorial: </span><a href="https://www.youtube.com/watch?v=1xSIgi9ZjQ8" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=1xSIgi9ZjQ8</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Cat Climb Up Tutorial: </span><a href="https://www.youtube.com/watch?v=PAox-RyJzYc" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=PAox-RyJzYc</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Lache Tutorial: </span><a href="https://www.youtube.com/watch?v=Ll68HBRczyE" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=Ll68HBRczyE</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Gate Vault Tutorial: </span><a href="https://www.youtube.com/watch?v=mV7Bv0ji2sU" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=mV7Bv0ji2sU</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Safety Vault Tutorial: </span><a href="https://www.youtube.com/watch?v=esbJ3BOjTqg" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=esbJ3BOjTqg</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Dive Shoulder Roll Tutorial: </span><a href="https://www.youtube.com/watch?v=IeQKUz86wE4&t=12s" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=IeQKUz86wE4&t=12s</span></a></span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Conditioning Drills:</span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Push Ups - </span><a href="https://www.youtube.com/watch?v=IODxDxX7oi4">https://www.youtube.com/watch?v=IODxDxX7oi4</a></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Supported Pushups - </span><a href="https://www.youtube.com/watch?v=BQAifK9T59M">https://www.youtube.com/watch?v=BQAifK9T59M</a><br />
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Dive Bomber Pushups - </span><a href="https://www.youtube.com/watch?v=mvNcSF-nXg4">https://www.youtube.com/watch?v=mvNcSF-nXg4</a></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Squats - (In this Video) </span><a href="https://www.youtube.com/watch?v=MUBuJKE9kBk">https://www.youtube.com/watch?v=MUBuJKE9kBk</a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Pull Ups - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Sprints - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tuck Jumps - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Hollow Body Holds - </span><br />
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Lemon Squeezes - </span><a href="https://www.youtube.com/watch?v=1OYOyE_QbU0">https://www.youtube.com/watch?v=1OYOyE_QbU0</a><br />
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><br /></span>
<span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; vertical-align: baseline; white-space: pre;"><b><u>Stretches:</u></b></span></span><br />
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; vertical-align: baseline; white-space: pre;">Butterfly Stretch - (In this Video)<u> </u></span><a href="https://www.youtube.com/watch?v=MUBuJKE9kBk">https://www.youtube.com/watch?v=MUBuJKE9kBk</a></span><br />
<span style="color: cyan;">Squat Sways - (In this Video) <a href="https://www.youtube.com/watch?v=MUBuJKE9kBk">https://www.youtube.com/watch?v=MUBuJKE9kBk</a></span><br />
<span style="color: cyan;">Straddle Stretches - (In this Video) <a href="https://www.youtube.com/watch?v=MUBuJKE9kBk">https://www.youtube.com/watch?v=MUBuJKE9kBk</a></span><br />
<span style="color: cyan;">Pike Stretch - (In this Video) <a href="https://www.youtube.com/watch?v=MUBuJKE9kBk">https://www.youtube.com/watch?v=MUBuJKE9kBk</a></span><br />
<span style="color: cyan;">Quad Stretch - (In this Video) <a href="https://www.youtube.com/watch?v=MUBuJKE9kBk">https://www.youtube.com/watch?v=MUBuJKE9kBk</a></span><br />
<span style="color: cyan;">Shaping Hamstring Stretch - (In this Video) <a href="https://www.youtube.com/watch?v=MUBuJKE9kBk">https://www.youtube.com/watch?v=MUBuJKE9kBk</a></span><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJN0Iolf10jXMmImyPw6twgFiv1hhd3BE_ggMt6e9thxVRBC0tN7SmJuAReWBQ_lqRv1pr0ZnhhNqK0-2Oceez7XWJ4afS961SKbo5-KUXcvcwDZOBFQyX4aFjx7ZZrkGTiqBpT-SYLzE1/s1600/Elle+and+Lon.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="640" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJN0Iolf10jXMmImyPw6twgFiv1hhd3BE_ggMt6e9thxVRBC0tN7SmJuAReWBQ_lqRv1pr0ZnhhNqK0-2Oceez7XWJ4afS961SKbo5-KUXcvcwDZOBFQyX4aFjx7ZZrkGTiqBpT-SYLzE1/s640/Elle+and+Lon.jpg" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Steve Batz<br />
Athletes - Lon Beyer & Elle Beyer</td></tr>
</tbody></table>
<span style="color: cyan;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFPzKQWM5cWuNDO34of_0WQkEG0V8iolRFcrRo_J3detQk6sDm21TYZrRkZ7ZxXhW8o8NLWDnu3xfdWL9dMooAgCdGacIZcqpNxQLUwUzmmLzpJL3OQpdZQ-pRclyKQQu3XrOZWWKMeX0P/s1600/DSC01988.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1069" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFPzKQWM5cWuNDO34of_0WQkEG0V8iolRFcrRo_J3detQk6sDm21TYZrRkZ7ZxXhW8o8NLWDnu3xfdWL9dMooAgCdGacIZcqpNxQLUwUzmmLzpJL3OQpdZQ-pRclyKQQu3XrOZWWKMeX0P/s400/DSC01988.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Michael Poole<br />
Athletes - Elle Beyer & Colton Fuller</td></tr>
</tbody></table>
<span style="color: cyan;"><br /></span></div>
<span style="color: cyan;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 3pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 26pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Kung Fu & Self Defense</span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Warm Up Movements:</span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Arm Rotations - </span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Hip Rotations - </span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Arm/Chest Dynamic Stretches - </span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Knee Rotations - </span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Angle/Wrist/Elbow Rotations - </span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Jumping Jacks - </span>(In this video) <a href="https://www.youtube.com/watch?v=_PHe_8BLzzs">https://www.youtube.com/watch?v=_PHe_8BLzzs</a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tea Cups - </span><a href="https://www.youtube.com/watch?v=upOY7gkKMfY" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=upOY7gkKMfY</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Lunges - (In this video) </span><a href="https://www.youtube.com/watch?v=_PHe_8BLzzs">https://www.youtube.com/watch?v=_PHe_8BLzzs</a></span><br />
<span style="color: cyan;">High Knees - (In this video) <a href="https://www.youtube.com/watch?v=_PHe_8BLzzs">https://www.youtube.com/watch?v=_PHe_8BLzzs</a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Picking up Leaves - </span></div>
<span style="color: cyan;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Line Drills:</span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Stretch Kicks - </span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Push Kicks - </span><a href="https://www.youtube.com/watch?v=K8i9xCqp6ak" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=K8i9xCqp6ak</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Outside Crescent Kick - </span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Inside Crescent Kick - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Side Kick - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Sparrow Kick - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Crane Kick - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tornado Kick - </span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Jump Flying Side Kick - </span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Butterfly Kick - </span><a href="https://www.youtube.com/watch?v=lYWZBemmHws" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=lYWZBemmHws</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Cartwheel - </span><a href="https://www.youtube.com/watch?v=PYCsrRGINHA">https://www.youtube.com/watch?v=PYCsrRGINHA</a></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Shoulder Roll - </span><a href="https://www.youtube.com/watch?v=XvtZTQUzJ9Q&t=39s" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=XvtZTQUzJ9Q&t=39s</span></a></span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Handstands - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Striking Skills (Hands):</span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Punch Tutorial: </span><a href="https://www.youtube.com/watch?v=GZiKR_RVFHY" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=GZiKR_RVFHY</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Palm Strike Tutorial: </span><a href="https://www.youtube.com/watch?v=pOFsjvejny0" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=pOFsjvejny0</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Hammer Fist Tutorial: </span><a href="https://www.youtube.com/watch?v=nOrYavJkSmg" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=nOrYavJkSmg</span></a></span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Striking Skills (Legs)</span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Leg Strikes - </span><a href="https://www.youtube.com/watch?v=JibWGVZKn28" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=JibWGVZKn28</span></a></span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Blocks/Covers</span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Blocks - </span><a href="https://www.youtube.com/watch?v=1_ZP2VJLMQo" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=1_ZP2VJLMQo</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Bursting - </span><a href="https://www.youtube.com/watch?v=5QM23OR_ies" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=5QM23OR_ies</span></a></span></div>
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<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Escapes</span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Wrist Escapes - </span><a href="https://www.youtube.com/watch?v=pB12dhjRst0" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=pB12dhjRst0</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Shrimp and Kick - </span><a href="https://www.youtube.com/watch?v=oEkMz7hXLJU" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=oEkMz7hXLJU</span></a></span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Hip Thrust Mount Escape - </span><a href="https://www.youtube.com/watch?v=DLd0_3JG6WM" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=DLd0_3JG6WM</span></a></span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Sinking Hip Thrust - </span><a href="https://www.youtube.com/watch?v=RQ6h8PzL8ZI" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=RQ6h8PzL8ZI</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Bear Hug Escapes - </span><a href="https://www.youtube.com/watch?v=CRdN_0LTgWE" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=CRdN_0LTgWE</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Hair Escapes - </span><a href="https://www.youtube.com/watch?v=M_WHGQarccs" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=M_WHGQarccs</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Escapes using the Clinch - </span><a href="https://www.youtube.com/watch?v=adpYxtKKm2I" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=adpYxtKKm2I</span></a></span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Escape from Attack’s from Behind - </span><a href="https://www.youtube.com/watch?v=eOCbzdJMqSA" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=eOCbzdJMqSA</span></a></span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Parkour - </span><a href="https://www.youtube.com/watch?v=ptew4mpTxXw" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=ptew4mpTxXw</span></a></span></div>
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<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Other Skills</span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Dive Shoulder Roll Tutorial: </span><a href="https://www.youtube.com/watch?v=IeQKUz86wE4&t=12s" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=IeQKUz86wE4&t=12s</span></a></span></div>
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<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Conditioning Drills:</span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Push Ups - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Supported Pushups - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Leg Lifts - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">V-ups - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Squats - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Pull Ups - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Sprints - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tuck Jumps - </span></div>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Hollow Body Holds - </span><br />
<span style="color: cyan;">Leg Lifts - (In this Video) <a href="https://www.youtube.com/watch?v=_PHe_8BLzzs">https://www.youtube.com/watch?v=_PHe_8BLzzs</a></span><br />
<span style="color: cyan;">Plank to Push Up Position - (In this Video) <a href="https://www.youtube.com/watch?v=_PHe_8BLzzs">https://www.youtube.com/watch?v=_PHe_8BLzzs</a></span><br />
<span style="color: cyan;"><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre;"></span><br /></span>
<span style="color: cyan;">Calf Raises - (In this Video) <a href="https://www.youtube.com/watch?v=_PHe_8BLzzs">https://www.youtube.com/watch?v=_PHe_8BLzzs</a></span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Self Defense Principles:</span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Self Defense Basics - </span><a href="https://www.youtube.com/watch?v=8CCfPHR-hBA" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=8CCfPHR-hBA</span></a></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Hitting Primary Targes - </span><a href="https://www.youtube.com/watch?v=69X4UqsnZsI" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=69X4UqsnZsI</span></a></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Consent - </span><a href="https://www.youtube.com/watch?v=4ANVuSKTfd0" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=4ANVuSKTfd0</span></a></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Conditioning - </span><a href="https://www.youtube.com/watch?v=JNVd9TeZHrw" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=JNVd9TeZHrw</span></a></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeJUPigFmWrNq9ZIGenD_Ut-0Yk6x3sDuMr4vNoDhXVx7SevjYBY3q1LuYcHMePQ5Da_x5GKpwrYcMd8F_tXga4wVuI0ybRmFdhKUDNWE5VOGWjYq27AiP7k6Va7FYP7cN5fWhMJNe3pbf/s1600/27173677_929051557220112_4809806247791690678_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeJUPigFmWrNq9ZIGenD_Ut-0Yk6x3sDuMr4vNoDhXVx7SevjYBY3q1LuYcHMePQ5Da_x5GKpwrYcMd8F_tXga4wVuI0ybRmFdhKUDNWE5VOGWjYq27AiP7k6Va7FYP7cN5fWhMJNe3pbf/s640/27173677_929051557220112_4809806247791690678_o.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Steve Batz<br />
Athlete - Elle Beyer</td></tr>
</tbody></table>
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<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 26pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Weapons & Choreography</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Primitive Weapons using Household Items - </span><a href="https://www.youtube.com/watch?v=Irb7hbIHdL4&t=213s" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=Irb7hbIHdL4&t=213s</span></a></span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">540 Kick Tutorial: </span><a href="https://www.youtube.com/watch?v=HKcl-Cq1z5Q&t=9s" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=HKcl-Cq1z5Q&t=9s</span></a></span></div>
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</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdHNZtWMOtZxqAyEqWiMaUDTHQt7yQSjH7nwQU_Fr52kknjm9AftpZ2QUcJXE1idJkNCnaA5qJYSQTr_ARn6ivJ9S6OveLplhtPb0m20nJssM-V00evkmTyVVpqQlXl34IMtF8JJdMpyCk/s1600/DSC06453.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1069" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdHNZtWMOtZxqAyEqWiMaUDTHQt7yQSjH7nwQU_Fr52kknjm9AftpZ2QUcJXE1idJkNCnaA5qJYSQTr_ARn6ivJ9S6OveLplhtPb0m20nJssM-V00evkmTyVVpqQlXl34IMtF8JJdMpyCk/s640/DSC06453.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Michael Poole<br />
Athlete - Jess Waters</td></tr>
</tbody></table>
<span style="color: cyan;"><b style="font-weight: normal;"><br /></b></span>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 3pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 26pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Aerial Silks</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Warmup Movements</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Basic Climb - </span><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><a href="https://www.youtube.com/watch?v=iIybMmLk7ws" style="text-decoration: none;">https://www.youtube.com/watch?v=iIybMmLk7ws</a></span></span><br />
<span style="color: cyan;">Military Climb - </span><a href="https://www.youtube.com/watch?v=-i8lc4YvG00">https://www.youtube.com/watch?v=-i8lc4YvG00</a></div>
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</span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Postures from the Knot</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Skywalk - </span><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;"><a href="https://www.youtube.com/watch?v=g4RDlK_8tAs" style="text-decoration: none;">https://www.youtube.com/watch?v=g4RDlK_8tAs</a></span></span><br />
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<span style="color: cyan;"><b><u>Entries</u></b></span><br />
<span style="color: cyan;">Hip Key - </span><a href="https://www.youtube.com/watch?v=ZNUguFnczBw">https://www.youtube.com/watch?v=ZNUguFnczBw</a><br />
<span style="color: cyan;">Split Entry to Knee Tangle -</span> <a href="https://www.youtube.com/watch?v=pB64wnqnAeA">https://www.youtube.com/watch?v=pB64wnqnAeA</a><br />
<span style="color: cyan;"><br /></span>
<span style="color: cyan;"><b><u>Skills from Basic Climb</u></b></span><br />
<span style="color: cyan;">Hip Swivels - <a href="https://www.youtube.com/watch?v=RmkZR5Hfgpc">https://www.youtube.com/watch?v=RmkZR5Hfgpc</a></span><br />
<span style="color: cyan;"><br /></span>
<span style="color: cyan;"><b><u>Skills from Military Climb</u></b></span><br />
<span style="color: cyan;">Hip Key from Military Climb - </span><a href="https://www.youtube.com/watch?v=-sV0l6czyck">https://www.youtube.com/watch?v=-sV0l6czyck</a><br />
<span style="color: cyan;">Rolling Russian Climb</span> <span style="color: cyan;">-</span> <a href="https://www.youtube.com/watch?v=tHQuY_0-1OQ">https://www.youtube.com/watch?v=tHQuY_0-1OQ</a></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre;">Skills from the Single Footlock</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Single Footlock Tutorial - </span><a href="https://www.youtube.com/watch?v=y5iU6ugIla4" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=y5iU6ugIla4</span></a></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Candy Cane - </span><a href="https://www.youtube.com/watch?v=xz_kw-k9NLo" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=xz_kw-k9NLo</span></a></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Standing Hip Lean - </span><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;"><a href="https://www.youtube.com/watch?v=U6bY_h5rX3A" style="text-decoration: none;">https://www.youtube.com/watch?v=U6bY_h5rX3A</a></span></span><br />
<span style="color: cyan;">Music Box - </span><a href="https://www.youtube.com/watch?v=OOmdQIMazig">https://www.youtube.com/watch?v=OOmdQIMazig</a><br />
<span style="color: cyan;"><br /></span><span style="color: cyan;"><b><u>Intermediate Skills from Basic Climb</u></b></span><br />
<span style="color: cyan;">Wheel Down - <a href="https://www.youtube.com/watch?v=XopcEk6rfPo&t=1s">https://www.youtube.com/watch?v=XopcEk6rfPo&t=1s</a></span><br />
<span style="color: cyan;">Back Balance -</span> <a href="https://www.youtube.com/watch?v=fMmZzm98jKM">https://www.youtube.com/watch?v=fMmZzm98jKM</a><br />
<span style="color: cyan;"><br /></span>
<span style="color: cyan;"><b><u>Intermediate Skills from Double Footlock</u></b></span><br />
<span style="color: cyan;">Split Roll to Butterfly -<b style="text-decoration-line: underline;"> </b></span><a href="https://www.youtube.com/watch?v=tHQuY_0-1OQ">https://www.youtube.com/watch?v=tHQuY_0-1OQ</a><br />
<span style="color: cyan;">Eagle Drop to Split - </span><a href="https://www.youtube.com/watch?v=tHQuY_0-1OQ">https://www.youtube.com/watch?v=tHQuY_0-1OQ</a><br />
<span style="color: cyan;">Gypsy Roll to Butterfly - </span><a href="https://www.youtube.com/watch?v=BP7i7NodgEM">https://www.youtube.com/watch?v=BP7i7NodgEM</a><br />
<span style="color: cyan;">Front Flip Splits -</span> <a href="https://www.youtube.com/watch?v=P2W-Yl2uMhk">https://www.youtube.com/watch?v=P2W-Yl2uMhk</a><br />
<span style="color: cyan;"><br /></span>
<span style="color: cyan;"><b><u>Intermediate Skills from the Hip Key</u></b></span><br />
<span style="color: cyan;">Elsie Drop - </span><a href="https://www.youtube.com/watch?v=-sV0l6czyck">https://www.youtube.com/watch?v=-sV0l6czyck</a><br />
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<b><u><span style="color: cyan;">Intermediate Skills from Strong Hold</span></u></b><br />
<span style="color: cyan;">Double Scorpion Drop -</span> <a href="https://www.youtube.com/watch?v=tHQuY_0-1OQ">https://www.youtube.com/watch?v=tHQuY_0-1OQ</a><br />
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<b><u><span style="color: cyan;">Other Intermediate Skills</span></u></b><br />
<span style="color: cyan;">Scorpion - </span><a href="https://www.youtube.com/watch?v=NBM9oE2Enjc">https://www.youtube.com/watch?v=NBM9oE2Enjc</a></div>
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</span><br />
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<span style="color: cyan;"><b style="font-weight: normal;"><br /></b></span>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 3pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 26pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Dynamic Movement</span></div>
<span style="color: cyan;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Dynamic Movement Warmup - </span><a href="https://www.youtube.com/watch?v=pC6uhFIDfS8&t=7s" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=pC6uhFIDfS8&t=7s</span></a></span></div>
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</span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 3pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 26pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><br /></span>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPh_0257PO2VUa_rI8atgGEL90f4s1ouzNmM7_Ev6ayg5THTB4IHAm_Qa9YvVtVAXoIPBEiH1ON-ttpeNDcLf9MfrLqUSilubZH6rfhQ6ASxqOwxolUU2f3FyT2EXMBaMV77eLwqPGrYgs/s1600/DSC07922.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1062" data-original-width="1600" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPh_0257PO2VUa_rI8atgGEL90f4s1ouzNmM7_Ev6ayg5THTB4IHAm_Qa9YvVtVAXoIPBEiH1ON-ttpeNDcLf9MfrLqUSilubZH6rfhQ6ASxqOwxolUU2f3FyT2EXMBaMV77eLwqPGrYgs/s640/DSC07922.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Michael Poole<br />
Athlete - Josh Waters</td></tr>
</tbody></table>
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 26pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><br /></span>
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 26pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tumbling</span><br />
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<span style="color: cyan;"><b style="font-weight: normal;"><br /></b></span>
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<span style="color: cyan;"><b style="font-weight: normal;"><br /></b></span>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia0Q6MKJeB-tb44aWrX6VKFd4d-y0K13WXnBlmywuyX6igVBGAL1kVF5JgYdURzKyhxKW8vAv6PSgYRoVLfqk0j9sP9ypt1UzZvlraAn_mczBCXWuuDERW2Ru13bllxGcS64CVPTBljIQU/s1600/FF17.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1504" data-original-width="1600" height="600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia0Q6MKJeB-tb44aWrX6VKFd4d-y0K13WXnBlmywuyX6igVBGAL1kVF5JgYdURzKyhxKW8vAv6PSgYRoVLfqk0j9sP9ypt1UzZvlraAn_mczBCXWuuDERW2Ru13bllxGcS64CVPTBljIQU/s640/FF17.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Mark Behren's<br />
Athletes - Tyler Chang & Sarah Cabigas</td></tr>
</tbody></table>
<span style="color: cyan;"><b style="font-weight: normal;"><br /></b></span>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 3pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 26pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Stunt & Film</span></div>
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<b style="font-weight: normal;"><span style="color: cyan;"><br /></span></b>
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<b style="font-weight: normal;"><span style="color: cyan;"><br /></span></b>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3_MpoW6DeDTUjQmQoV5r9I_CcEm9PoKanMU8B1Pwu-ZBS7wO4bNUk6HwAl-W453yRAukfUqqbp8EGkFjFThsFhQt5kpy1E3jp5xKeiopzSuXvANnCn3meyAnWt5rzzbobL3HpCL5iDmcR/s1600/DSC08346-2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3_MpoW6DeDTUjQmQoV5r9I_CcEm9PoKanMU8B1Pwu-ZBS7wO4bNUk6HwAl-W453yRAukfUqqbp8EGkFjFThsFhQt5kpy1E3jp5xKeiopzSuXvANnCn3meyAnWt5rzzbobL3HpCL5iDmcR/s640/DSC08346-2.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Michael Poole<br />
Athletes - Joe Unruh, Jared Huber, Nathan Doan</td></tr>
</tbody></table>
<b style="font-weight: normal;"><span style="color: cyan;"><br /></span></b>
<b style="font-weight: normal;"><span style="color: cyan;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 3pt; margin-top: 0pt;">
<span style="background-color: transparent; color: cyan; font-family: "arial"; font-size: 26pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Other References</span></div>
<span style="color: cyan;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">25 Tricking Kicks - </span><a href="https://www.youtube.com/watch?v=cslIbZERhSc" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=cslIbZERhSc</span></a></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Kip Up Tutorial - </span><a href="https://www.youtube.com/watch?v=dgPcjXDdbmw" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=dgPcjXDdbmw</span></a></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Power Swipe into Forward Roll - </span><a href="https://www.youtube.com/watch?v=II5Fqobh4Es" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=II5Fqobh4Es</span></a></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Buttefly Twist - </span><a href="https://www.youtube.com/watch?v=6Hh4tyabz68" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">https://www.youtube.com/watch?v=6Hh4tyabz68</span></a></span></div>
<span style="color: cyan;"><br /></span>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: cyan;"><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">BTwist - </span><span style="background-color: transparent; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><a href="https://www.youtube.com/watch?v=ahOFZ-to8XY&t=43s" style="text-decoration: none;">https://www.youtube.com/watch?v=ahOFZ-to8XY&t=43s</a></span></span></div>
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Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-2527077497109471032020-03-23T23:43:00.002-07:002020-03-23T23:43:20.598-07:00Essential Item Swap Center <div style="text-align: center;">
<b><span style="font-size: large;">Do you have a SURPLUS of Essential Items that you would like to SWAP for something else?</span></b></div>
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<b><u>Here is how the swap works:</u></b><br />
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- Check the List below<br />
- Schedule your Private Hour to pick up your distance learning supplies<br />
- Bring something ESSENTIAL to swap<br />
- Take something you NEED<br />
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<b><u>THE LIST (updated 3/23/2020)</u></b><br />
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What WE have:<br />
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Toilet Paper - We have a lot of toilet paper we can't use because the holes are not large enough to fit in our dispensers (that's what happens when you have to buy from a different supplier because your old supplier is sold out). Plus we have ceased our day to day operations, so we won't need all this TP until the directives are lifted! <br />
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Donated Clothing<br />
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Donated Canned Food<br />
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Health Products<br />
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What YOU bring will be added to the list and updated...Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-5772041138121359232020-03-23T23:29:00.001-07:002020-03-28T12:12:01.723-07:00Loaner Equipment Inventory <div style="text-align: center;">
<b><span style="font-size: x-large;">Partial List - Loaner Equipment Inventory</span></b><br />
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<b><u>Parkour/Tumbling:</u></b><br />
Panel Mats<br />
Crash Mats<br />
Wedge Mat<br />
Octagon<br />
2' Vault<br />
3' Vault<br />
3' Box<br />
Precision Blocks<br />
Rail Trainers<br />
Precision Trainers<br />
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<b><u>Aerial Silks:</u></b><br />
Aerial Silks w/Rigging<br />
Crash Mat<br />
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<b><u>Martial Arts:</u></b><br />
Gloves<br />
Kick Pads<br />
Focus Mitts<br />
Precision Pads<br />
Hanging Kick Bag<br />
Free Standing Kick Bag<br />
Bo Staffs<br />
Broad Swords<br />
Long Swords<br />
Double Swords<br />
Nunchucks<br />
Chain Whip<br />
Rope Dart<br />
Throwing Knives<br />
Throwing Axes<br />
Throwing Spikes<br />
Shiruken<br />
Head Protectors<br />
Chest Protectors<br />
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<b><u>General Fitness:</u></b><br />
Hoops<br />
Medicine Balls<br />
Foam Rollers<br />
Suspension Trainers<br />
Jump Ropes<br />
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<b><u>Manipulatives:</u></b><br />
Poi<br />
Hoops<br />
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<b><u>Media:</u></b><br />
Photography Lights<br />
Light Stands<br />
Green Screen<br />
Green Screen Stand<br />
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<span style="background-color: white; color: #202020; font-family: Helvetica; font-size: 16px;">Distance Learning Supplies include Loaner equipment to enrolled members such as panel mats, precision blocks, small vaults, gloves/mitts, kick pads, kick bags, aerial silks and rigging, ect. </span><br />
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<span style="background-color: white; color: #202020; font-family: Helvetica; font-size: 16px;">Supplies can be loaned out 1 week at a time, and will be cleaned/disinfected before/after use, and will not be loaned out again for at least 3 days after return. </span><br />
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<span style="background-color: white; color: #202020; font-family: Helvetica; font-size: 16px;">Supplies can be used indoors or outdoors, and there will be instructions on how to safely use the equipment with your online distance learning curriculum. </span><br />
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<span style="background-color: white; color: #202020; font-family: Helvetica; font-size: 16px;">We will have a simple check in/check out method with little or no in person interaction. You have a 1 hour window to pick up your supplies. If you miss your window you will need to sign up for a different time slot. </span><br />
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<span style="background-color: white; color: #202020; font-family: Helvetica; font-size: 16px;">Most of our loaner equipment can go into a car or trunk. Panel mats and larger loaner items will need a vehicle with fold down seats, such as an SUV, or a truck with a bed. </span><br />
<span style="background-color: white; color: #202020; font-family: Helvetica; font-size: 16px;"><br /></span>
<strong style="background-color: white; color: #202020; font-family: Helvetica; font-size: 16px;"><u>Terms:</u></strong><br style="background-color: white; color: #202020; font-family: Helvetica; font-size: 16px;" /><span style="background-color: white; color: #202020; font-family: Helvetica; font-size: 16px;">Loaner equipment requires a card on file and there will be a $25 - $100 charge to items that are returned damaged (depending on the equipment value), or a $200-$300 charge for non-returned items. Loaner items are 1 week rentals (7 days) and are included with your membership. A $10 late charge will be applied for every day an item is not returned. You can not “roll over” loaner items (take none one week, and then take 6 items on the following week). If you miss your weekly pick up window you can reschedule within the week. If you sign up for a #2, #3, #4 membership you can take all of your items for the week on the first appointment, and then return/swap out additional equipment later in the week. </span><br />
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<span style="background-color: white; color: #202020; font-family: Helvetica; font-size: 16px;">Loaner Equipment (LE) Memberships are designed to be per household. Online curriculum is included with memberships and can be shared within immediate family/household. Additional online curriculum/disciplines can be purchased separately. Certain loaner items can be duplicated if we have equipment availability, but generally mats and vaults are per household and cannot be duplicated.</span><br />
<br />Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-87354542520744299782020-03-04T15:14:00.004-08:002021-05-20T09:14:20.371-07:00Weapons & Choreography Class Description<div class="separator" style="clear: both; text-align: left;">
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<span style="font-size: large;">There is a great deal of fun to be had when learning how to fight with swords. This class is for your inner Jedi/Ninja/Warrior. Learning how to RESPONSIBLY use weapons is an undertaking that requires honorable character and attention to detail. The Way of the Warrior is a life long study that is for people who want to learn the skills necessary to protect their body, their mind, and body and mind of others.</span></div>
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<span style="font-size: x-large;"><b>Here are a few reasons to take our Weapons & Choreography Class: </b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-3dov9A0_wxLnIxRGBvv3g31xOHr3xF0ADZA7ZCekKk5tc8iYsVcYW2RZN5OYnsCPWSEIaPGqsqoIamj1djTvXA48IvHj-I1saeksaENdOU7Inc08HPY4vHgc-XWMKPVWkQg1OH37Ffz/s1600/Screenshot_20200304-143702_2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="949" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-3dov9A0_wxLnIxRGBvv3g31xOHr3xF0ADZA7ZCekKk5tc8iYsVcYW2RZN5OYnsCPWSEIaPGqsqoIamj1djTvXA48IvHj-I1saeksaENdOU7Inc08HPY4vHgc-XWMKPVWkQg1OH37Ffz/s640/Screenshot_20200304-143702_2.jpg" width="378" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY8qNrSoDBvnvPl1UBf2BxBN5ubzNLjdBGw6UOgbc2-10uvAXC6FL8xjmMqise6709KvRrT2YFPCvfLLpck0hTqSC3brHrrF99EUaZUO3110R2HliNoSvkQiR2eoe3x40-njUIcgCI10sA/s1600/Screenshot_20200304-143536_2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="957" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY8qNrSoDBvnvPl1UBf2BxBN5ubzNLjdBGw6UOgbc2-10uvAXC6FL8xjmMqise6709KvRrT2YFPCvfLLpck0hTqSC3brHrrF99EUaZUO3110R2HliNoSvkQiR2eoe3x40-njUIcgCI10sA/s640/Screenshot_20200304-143536_2.jpg" width="382" /></a></div>
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<span style="font-size: large;">For Example...</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCmpvsQeR2gHIhYXkFrFsmzdz0EPRLf-oclgZ8EG_c4-fVf2hXZRDm-mnt_6Twqi4YUnWzksJDnaB8UGGscma8DZM0gi9C7dpavv13AuHJ45aNbzyV52VZz465LeTVMs7Ym8vKzh0Bohpi/s1600/Screenshot_20200304-143635_2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="941" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCmpvsQeR2gHIhYXkFrFsmzdz0EPRLf-oclgZ8EG_c4-fVf2hXZRDm-mnt_6Twqi4YUnWzksJDnaB8UGGscma8DZM0gi9C7dpavv13AuHJ45aNbzyV52VZz465LeTVMs7Ym8vKzh0Bohpi/s640/Screenshot_20200304-143635_2.jpg" width="376" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIN6VcwsEdUFm5KvWwsQS8VZLBDLuRWjHkaxW9y41V7NZvDO5_Q3VlqGNo1n64B19GAvzINAaGn0wPvfcoKeHstJWqA2MiqmjHCRZvI_V_gWuJdAQnvDTQTxBA6YT5WmRf8TxzLgksimFv/s1600/Screenshot_20200304-143657_2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="975" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIN6VcwsEdUFm5KvWwsQS8VZLBDLuRWjHkaxW9y41V7NZvDO5_Q3VlqGNo1n64B19GAvzINAaGn0wPvfcoKeHstJWqA2MiqmjHCRZvI_V_gWuJdAQnvDTQTxBA6YT5WmRf8TxzLgksimFv/s640/Screenshot_20200304-143657_2.jpg" width="388" /></a></div>
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<b><span style="font-size: x-large;">How to prepare for class:</span></b></div>
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- <span style="font-size: large;">Wear Exercise Clothes</span></div>
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<span style="font-size: large;">- Wear Shoes</span></div>
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<span style="font-size: large;">- Be Mentally prepared to learn proper weapon training etiquette</span></div>
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<span style="font-size: large;">- Be Mentally prepared to train in a SLOW and CONTROLLED setting</span></div>
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<span style="font-size: large;">- Be Mentally prepared to learn what it takes to perfect a skill (through progression based training)</span></div>
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<span style="font-size: large;">Weapons requires patience. You may find in other environments, there is a consequence for patience. In Weapons class, patience is required because making one small mistake will cost you BIG and possibly alter your life in a negative way forever. There are moments where we get to be playful in class, in fact, we play a lot. But there are times where we must be very seriously focused and understand we are in an unforgiving terrain that requires our absolute focus and attention. We build good habits from the beginning. This is a must. </span></div>
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<span style="font-size: large;">We start off with foam weapons, then move to wood, Polyethylene plastic, foil, and then steel. You will never receive a steel weapon until you have proven your skills in foam, wood, plastic, and foil. You must exercise perfect precision and etiquette during your training years before you graduate to hold and test in a steel weapon. </span></div>
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<span style="font-size: large;">Expect 2+ years of training before you move to steel weapons (with exception to projectiles which are introduced within the first 6 months of training). </span></div>
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<span style="font-size: large;"><b><u>Current Weapon Graduation Requirements:</u></b></span></div>
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<span style="font-size: large;"><b><u>Staff</u> </b>- Must be able to crack a watermelon and demonstrate an 80 movement choreographed form.</span></div>
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<span style="font-size: large;"><b><u>Sword</u></b> - Must be able to slice a suspended apple hurled in the air at 10 mph and demonstrate an 80 movement form</span></div>
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<span style="font-size: large;">Above at 25 mph and demonstrate a 60 movement form</span></div>
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<span style="font-size: large;">Above at 35 mph and demonstrate a 40 movement form</span></div>
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<span style="font-size: large;">Above at any speed above </span><span style="font-size: large;">50 mph and demonstrate a 30 movement form</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;">AND - peel an apple by slicing it 100 times without cutting the apple in half - this exercise must be done in under 2 minutes.</span></div>
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<span style="font-size: large;"><b><u>Nunchucks</u></b> - Must be able to consecutively strike a ball 5x hurled in the air with reverse spin in between each strike and perform a 30 movement form</span></div>
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<span style="font-size: large;"><b><u>Chain Whip</u></b> - Must be able to strike the bulls eye of a target containing a small paper cup. The dart must penetrate the bottom and collect the cup, and you must cleanly manipulate the chain and dart/cup back to an active grip (Think Scorpion Move from Mortal Combat) and perform a 30 movement form</span></div>
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<span style="font-size: large;"><b><u>Throwing Projectiles & Saber</u></b> - Must be able to strike the bulls eye area of a target with choice of projectiles (knives, axes, or shuriken) 3x and perform 10 saber disarming tactics</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/wJ68MZuIltU" width="320" youtube-src-id="wJ68MZuIltU"></iframe></div><br /><span style="font-size: large;"><br /></span></div>
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<br />Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-76171533893080176782019-12-08T19:03:00.003-08:002021-02-08T12:37:15.701-08:00Throw a Show with us and get 50% of Door SalesWe have already officially announced that we will be renaming our company to The PPAC (pronounced "the pack). This is an acronym for The Parkour & Performing Arts Center.<br />
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Classes, memberships, workshops, and special events will continue. But you will notice a recognizable difference in the amount of shows and events we host as a performing arts center and event venue.<br />
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Here are a few things we would like you to know if you decide to throw a show with us.<br />
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1) If you throw a show with us you will receive 50% of the door sales, plus the full amount of any add'l revenue you generate, such as vendor sales, photography/video content, you set up. <br />
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2) As the venue we may want to sell concessions, or have our own vendors (relevant to the theme or content of your event). Since we front the cost of the concessions and time to gather vendors, we receive the full amount of those sales. If you plan on having vendors or concessions, let us know within 4 weeks of your event, so we do not compete with each other.<br />
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3) We allow the coordinators to be non-paying, and up to 5 non-paying crew members from your team. If you have more than 5 non-paying volunteers/guests/vip's, their potential sales revenue comes out of your cut of the 50% door sales.<br />
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4) If you hire crew, you pay them out of your cut. If we hire crew to manage the event, we pay them out of our cut. We will need to coordinate this ahead of time.<br />
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5) If you are planning a showcase/spectator type event, we will give you free rehearsal space up to 8 weeks prior to the show. You must be an established performance troupe or organization in order to obtain this type of access. <br />
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6) All events are different. You may need an extended amount of time to set up, or tear down. All these logistics will be discussed ahead of time and cannot impact our regular classes and operations.<br />
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7) We always have a manager on site during our events. We are here to take care of first aid, maintain house rules, and take care of emergencies. <br />
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8) Things to consider: Our Venue provides restrooms, lots of indoor space, and outdoor space, 150+ seating, plentiful free parking, drinking fountain, safety equipment, cpr/first aid trained staff, fully stocked first aid and cleaning supplies, cash/card register, pre-registration for your event, in house marketing to a database of 10,000+ people through social media, newsletter, and our day to day clientele, a complete and thorough sales manifest of your event, staffing for your event, and much more.<br />
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<br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/K8YyFhx6j00" width="320" youtube-src-id="K8YyFhx6j00"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/WPVDUneHgzc" width="320" youtube-src-id="WPVDUneHgzc"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/nWShwps4xj8" width="320" youtube-src-id="nWShwps4xj8"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-54465664973487529142019-03-19T07:52:00.003-07:002019-03-20T17:15:34.571-07:002019 Event Schedule<div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">
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<u><strong>Parkour Olympic Challenge Dates/Times</strong></u></div>
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Saturday Morning (9am - 2pm) races start at 9:30am - Dates:<br />
<a href="https://www.facebook.com/events/1166054923569332/">Sat April 6th</a><br />
<a href="https://www.facebook.com/events/1966116630163476/">Sat June 15</a><br />
<a href="https://www.facebook.com/events/2378412325715625/">Sat Oct 5</a></div>
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<li style="margin-left: 15px;">obstacle course/speed course </li>
<li style="margin-left: 15px;">Skills </li>
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<u><strong>2019 <span class="il">Workshops</span> - EVERY Second Saturday 6:30pm-8:30pm </strong></u><br />
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$40/person or $35/pair (pre-registration price)<br />
$50/person or $45/pair (at the door price)<br />
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First two people to sign up get 50% OFF - TEXT MESSAGE our front desk at 916-759-1468 "I want to sign up for the (Name of <span class="il">Workshop</span>)" and we will call you during office hours to take payment and get you the discount. First come first serve.</div>
<ul style="color: #202020; font-family: Helvetica; font-size: 16px;">
<li style="margin-left: 15px;">No <span class="il">Workshop</span> in Feb due to format changes</li>
<li style="margin-left: 15px;">No <span class="il">Workshop</span> in March due to Aerial Silks Showcase</li>
<li style="margin-left: 15px;"><a data-saferedirecturl="https://www.google.com/url?q=https://www.facebook.com/events/313916889243908/&source=gmail&ust=1553093492108000&usg=AFQjCNERjlg4w5aXQek9WaOOCQCD1C5j2Q" href="https://www.facebook.com/events/313916889243908/" style="color: #007c89;" target="_blank">Acro & Handbalancing - Sat April 13th </a></li>
<li style="margin-left: 15px;"><a data-saferedirecturl="https://www.google.com/url?q=https://www.facebook.com/events/2027249587396760/&source=gmail&ust=1553093492108000&usg=AFQjCNEAEbzzFvuN-NB5J98mfXeA-qU7Hw" href="https://www.facebook.com/events/2027249587396760/" style="color: #007c89;" target="_blank">Side Flip - Sat May 11th</a></li>
<li style="margin-left: 15px;"><a href="https://www.facebook.com/events/1222184227930699/">Front flip - Sat June 8th</a></li>
<li style="margin-left: 15px;"><a href="https://www.facebook.com/events/2129447340508491/">Wall Flip - Sat July 13th</a></li>
<li style="margin-left: 15px;"><a href="https://www.facebook.com/events/2169679736695396/">Aerial Silks Choreography - Sat Aug 10th</a></li>
<li style="margin-left: 15px;"><a href="https://www.facebook.com/events/2005238196437647/">Stunts & Fight Choreography - Sat Sept 14th</a></li>
<li style="margin-left: 15px;"><a href="https://www.facebook.com/events/2134931410152194/">Projectiles (Knives, Spikes, Spears) - Sat Oct 12th</a></li>
<li style="margin-left: 15px;"><a href="https://www.facebook.com/events/586468361822683/">Backflip - Sat Nov 9th</a></li>
<li style="margin-left: 15px;"><a href="https://www.facebook.com/events/2010242169095441/">Aerial Silks Choreography - Sat Dec 14th</a></li>
</ul>
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<div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">
<span style="color: #202020; font-family: "helvetica";"><span style="font-size: 16px;"><br /></span></span></div>
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<div style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 24px; margin-bottom: 10px; margin-top: 10px; padding: 0px;">
<u><strong>2019 Flight Nights (Every Odd 2nd Sunday) $5 members/$10 non-member Open Jam </strong></u><br />
<u><strong><br /></strong></u>
<span style="color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; white-space: pre-wrap;">Join us for our Flight Nights (Every Odd 2nd Sunday) </span><br />
<span style="color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; white-space: pre-wrap;">$5 members/$10 non-member Open Jam Session with Free Flow Academy trainers and special guests! This month we are hosting an Open Jam at the following times:</span><br />
<span style="color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; white-space: pre-wrap;"><br /></span></div>
<div style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 24px; margin-bottom: 10px; margin-top: 10px; padding: 0px;">
5:30-7:00pm (kids 5-12)</div>
<div style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 24px; margin-bottom: 10px; margin-top: 10px; padding: 0px;">
7:30pm-9pm (teen/adult)<br />
<br />
<a href="https://www.facebook.com/events/2182361808691864/">May 12th</a><br />
<br />
<a href="https://www.facebook.com/events/421147485122710/">July 14th</a><br />
<br />
<a href="https://www.facebook.com/events/839333889747751/">September 8th</a><br />
<br />
<a href="https://www.facebook.com/events/433925554022082/">November 10th</a><br />
<br /></div>
<div style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 24px; margin-bottom: 10px; margin-top: 10px; padding: 0px;">
<u><strong>2019 Tag Nights (Every Even 2nd Sunday) - $10 </strong></u><br />
<br /></div>
<div style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 24px; margin-bottom: 10px; margin-top: 10px; padding: 0px;">
Cash pool prize (for tag)</div>
<div style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 24px; margin-bottom: 10px; margin-top: 10px; padding: 0px;">
5:30-7:00pm (kids 9-12)</div>
<div style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 24px; margin-bottom: 10px; margin-top: 10px; padding: 0px;">
7:30pm-9pm (teen/adult)<br />
<br />
<a href="https://www.facebook.com/events/316421255734890/">April 14th</a><br />
<br />
<a href="https://www.facebook.com/events/561475864335964/">June 9th</a><br />
<br />
<a href="https://www.facebook.com/events/428054521264845/">August 11th</a><br />
<br />
<a href="https://www.facebook.com/events/264136377841041/">October 13th</a></div>
</div>
Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-54055029642579679122019-03-02T11:55:00.001-08:002019-03-02T11:56:54.375-08:00Aerial Silks Showcase Performer Checklist<br />
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<b><u>The Week of Performance:</u></b></div>
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<b><u><br /></u></b></div>
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Eat Simple/Clean all week leading up to performance (but eat
foods you are used to!)<o:p></o:p></div>
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Stay hydrated<o:p></o:p></div>
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Wash Hands Regularly/Avoid Sickness <o:p></o:p></div>
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Do not try or do new activities that pose risk/injury<o:p></o:p></div>
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Make sure you have your Costume<o:p></o:p></div>
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Have your Hair/Makeup plan (Hair should be up and out of the
way)<o:p></o:p></div>
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Relax and Self Care <o:p></o:p></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><u>Day of
Performance:<o:p></o:p></u></b></div>
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<b style="mso-bidi-font-weight: normal;"><u><br /></u></b></div>
<div class="MsoNormal">
Warm up morning of the performance<o:p></o:p></div>
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Make sure you have your Costume (put it on BEFORE you
arrive, and wear it underneath some warm layers)<o:p></o:p></div>
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Makeup/Hair Ready<o:p></o:p></div>
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Do NOT wear jewelry/clothing that can get caught in silk<o:p></o:p></div>
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Eat foods that give you energy<o:p></o:p></div>
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Stay hydrated<o:p></o:p></div>
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Relax<o:p></o:p></div>
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Arrive at Call Time (5:30pm)<o:p></o:p></div>
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Warm up when you arrive<o:p></o:p></div>
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Have Fun (remember you are sharing something you love to do!)<o:p></o:p></div>
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Don’t forget to smile <span style="font-family: "segoe ui emoji" , sans-serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol-ext; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: "Segoe UI Emoji";">😊</span><o:p></o:p></div>
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Point your Toes<o:p></o:p></div>
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<br /></div>
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<br /></div>
<br />
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<div class="separator" style="clear: both; text-align: center;">
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<br />Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-54287042876567020072019-01-31T17:17:00.001-08:002019-01-31T17:17:20.988-08:00TUTORING<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6VYZHiq6YSFxIYGweb0FbSVF_voCk6lGfZ6HpkcTAMX2ffMBIsGzNs5QNsaYM7cLmQThm0yruZDYJK0LWe9yf48fQ7D_8Qj8AWEzfiXJroE2si__GGtAE1-5iuOhzNRAXiPDxdnIuGKKc/s1600/tutoring.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1596" data-original-width="1242" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6VYZHiq6YSFxIYGweb0FbSVF_voCk6lGfZ6HpkcTAMX2ffMBIsGzNs5QNsaYM7cLmQThm0yruZDYJK0LWe9yf48fQ7D_8Qj8AWEzfiXJroE2si__GGtAE1-5iuOhzNRAXiPDxdnIuGKKc/s640/tutoring.jpg" width="498" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<b><span style="font-size: large;">Meet Our Tutors</span></b></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<b>Coach Eddy:</b></div>
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My name is Salvador Amore. I currently tutor several high school students in Placer County. I have 2 years of tutoring experience at Bella Vista High School and 1 year currently at William Jessup University. I am a undergraduate student with the goal of receiving my doctorate in Biblical Studies. I have taken courses though AP Calculus BC, Spanish 4, AP Physics 2, and AP Literature. Therefore, I am confident tutoring below and at these levels. My students currently range form 7th grade to sophomore year. Some of my students have a 3.00+ GPA while others struggle to pass basic classes due to learning disabilities. Rather than explaining the result, I focus on understanding and comprehension of the process. For example, instead of teaching the concept of absolute value as the cancellation of a negative, absolute value by definition is the number’s distance from 0. This helps to target misunderstanding. If you have any questions, please contact me at refertutoring@gmail.com.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<b>Coach Matt:</b></div>
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I joined the Army at 17 years old and learned many things while in the Army; some of the more important things being perseverance, determination, and dedication. In high school, I found a love in foreign languages as well and through the Army, I learned Korean, making me trilingual, also being fluent in French. I can tutor in French and Korean. I hope to see you all in class! -Coach Matt</div>
<br />Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-68452196216289607062018-12-08T20:00:00.000-08:002018-12-08T22:25:41.962-08:00BIRTHDAY PARTIES & OVERNIGHTERS - WHAT TO EXPECT/BRING<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: 22.6667px;">First off, we want to THANK YOU for choosing Free Flow Academy to share your epic birthday (or special event) adventure. Our facility is fun, functional, colorful, and filled with diverse environments designed to give you many opportunities to move dynamically. </span><br />
<span style="font-size: 22.6667px;"><br /></span>
<div style="text-align: center;">
<span style="font-size: 22.6667px;"><b>**Birthday Parties must be booked 7 days in Advance**</b></span></div>
<div style="text-align: center;">
<span style="font-size: 22.6667px;"><b>**Overnighters must be booked 14 days in Advance**</b></span></div>
</div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"></span><br /></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;">Your safety is the most important thing to us! Please review the following rules so you can come prepared and play safe:</span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"><b><u>GENERAL RULES</u></b></span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;">1) No Jumping and/or Flipping off anything taller than you. </span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;">2) It's perfectly okay to climb up/down onto platforms taller than you, but if you get stuck - just raise your hand and call for an instructor, and we'll help you down. </span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;">3) Hands to yourself. No pushing/pulling anyone at any time. </span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;">4) Games of Tag must be instructor led and in designated areas if you are having your party/event during open hours.</span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;">5) Please stay out of the classes and remain with your Party.</span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;">6) No playing on the Aerial Silks (unless you are doing a Silks party/event)</span></span></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;"><br /></span></span></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;">7) Be respectful of equipment, and use it according to it's intention and design. Please share equipment and take turns.</span></span></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;"><br /></span></span></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;">8) Do not bring food/drink out onto the floor. Food/Drink must remain in the Party lounge and Kitchen.</span></span></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;"><br /></span></span></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;">9) Please listen to your Trainer. They want to make sure you have tons of fun while being safe. </span></span></div>
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<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;"><br /></span></span></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;">10) Weapons and Martial Arts Equipment is for Class Use ONLY.</span></span></div>
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<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;"><br /></span></span></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal; text-align: center;">
<span style="font-size: 22.6667px;"><b><u>FOAM PIT RULES</u></b></span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;">1) No Headfirst diving</span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;">2) No Pencil diving</span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;">3) No Belly Flopping</span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;">4) No Loitering in the Foam Pit</span></div>
<div style="background-color: white; color: #454545; font-family: ".SF UI Text"; font-size: 17px; font-stretch: normal; line-height: normal;">
<span style="font-family: ".sfuitext"; font-size: 17pt;">5) Take Turns</span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;">**And NEVER push/shove/pull people into the foam pit**</span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;"><br /></span></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal; text-align: left;">
<span style="font-family: "sfuitext";"><span style="font-size: 22.6667px;"><b><u>WHAT TO EXPECT/BRING (Birthday Parties/Events)</u></b></span></span></div>
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<br /></div>
<div style="background-color: white; color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-family: "sfuitext"; font-size: large;">Your session is 1.5 hours, and includes 1 trainer for up to 12 kids. If you have more than 12 kids, we will add another trainer.</span></div>
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<span style="font-size: large;"><span style="font-family: ".sfuitext";"></span>Instruction will be provided for up to 1 hour during your event. We are flexible, so if you have something in mind, feel free to let us know and we'll be happy to accommodate. We can do less structured time if you prefer.</span></div>
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<span style="font-size: large;">You will be given 30 minutes of free play/open gym. You can use this time for food/cake/presents and/or open play. If you would like extra time the cost is $50 for each add'l 30 min increment.</span></div>
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<span style="font-size: large;">You bring the food/decor and we provide the FUN! </span></div>
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<b style="font-family: "Times New Roman"; font-size: 22.6667px; text-align: center;"><u>WHAT TO EXPECT/BRING (Overnighters)</u></b></div>
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<span style="font-size: large;">Your session is 12 hours</span><span style="font-size: large;">.</span><span style="font-size: large;"> Drop off is at 8:30pm and pickup is at 8:30am. </span></div>
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<span style="font-size: large;">One parent of one child must stay over. </span></div>
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<span style="font-size: large;"><span style="font-family: ".sfuitext";"></span>Instruction will be provided for up to 1 hour during your event. We are flexible, so if you have something in mind, feel free to let us know and we'll be happy to accommodate. We can do less or more structured time if you prefer.</span></div>
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<span style="font-size: large;">Movies can be played in the party lounge at any time but Lights Out on the floor/equipment will be at 1am (or earlier if you choose). Refrain from playing on equipment between the hours of 1am-5am. </span></div>
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<span style="font-size: large;">Bring a sleeping bag or linens (and whatever you need to be comfortable)</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Facility Rentals allow you more flexibility (such as a bounce house rental, or having more guests).</span></td></tr>
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Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-68804196889296842472018-10-08T00:58:00.005-07:002018-10-08T00:58:55.917-07:00Free Flow Academy Instructor Bio - Coach Mike<br />
Coach Mike is a front desk manager, Media Academy Instructor, and all around Mover. Coach Mike has trained in Kung Fu, Parkour, Tumbling, and Aerial Silks and enjoys it all. His handstands are legit too. With a construction and media background, Coach Mike is a huge asset on the building design of Free Flow Academy's structures, as well as our Media department and marketing. All of the awesome pictures and videos are done by Mike. Anytime you need to talk about anything technical, politics, religion, movement... he's the guy to talk to. He is a human encyclopedia, but friendly and fun, so you are bound to learn a ton with every conversation, and have a lot of laughs. <br />
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He was a recent guest on our podcast - check it out!<br />
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/OP-CP_2E5NQ/0.jpg" src="https://www.youtube.com/embed/OP-CP_2E5NQ?feature=player_embedded" frameborder="0" allowfullscreen></iframe><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Photo Credit: Michael Poole</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Photo Credit: Michael Poole - some of his awesome photography skills</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Another sweet shot done by Michael Poole<br /><br /></td></tr>
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Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-88903898146877122962018-10-08T00:44:00.001-07:002018-10-08T00:44:42.729-07:00Free Flow Academy Instructor Bio - Coach Chris<div class="separator" style="clear: both; text-align: center;">
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Coach Chris started off as a Free Flow Academy student, then an apprentice, and now is a Senior Coach and Private Event Manager. Chris is known for his acrobatic skills and being a versatile athlete and performer. Coach Chris teaches Parkour/Freerunning and Tumbling classes, and his students enjoy his love of advanced tricks and dynamic moves that are visually stunning and fun to practice. He also performs Parkour/Freerunning and Tumbling, and is a skilled Aerialist. </div>
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<br />Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-16834035017930172192018-10-08T00:31:00.001-07:002018-10-08T00:31:40.489-07:00Free Flow Academy Instructor Bio - Coach JoeCoach Joe has been with Free Flow Academy since it's humble beginnings. First as a drop in open gym'er, then as an apprentice, and now a Senior Coach and Manager. Free Flow Staff first took notice of Joe's amazing jumping ability, and as a teen, he was close to breaking the world record box jump. His jumping technique sets him apart from other athletes, as well as his love for the arts. He is a performer, musician, artist, entrepreneur, and a world class Parkour athlete. Humble and friendly, and completely badass, Coach Joe is the guy to know.<br />
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<a href="https://www.instagram.com/cupojoe100/?hl=en">Follow him on Instagram</a><br />
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Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-54306752190262242582018-10-07T22:11:00.001-07:002018-10-07T23:12:20.059-07:00Free Flow Academy Instructor Bio - Coach Abi<div class="separator" style="clear: both; text-align: center;">
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Coach Abi came to Free Flow Academy first as a student, then an apprentice, and now a beloved coach among many Free Flow Academy students. Coach Abi is known for her ability to break down skills extremely well, and being organized. Kind but Firm is her approach, and students are expected to be on time and to work hard. She has a very unique artistic style and voice in the Aerial community, and is a creative talent in the visual arts. Besides being an Aerial Artist, she is also a photographer and visual artist, and she has a knack for choreography, putting together interesting and original works of movement art for her personal pieces, and for her students and colleagues.</div>
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<br />Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-63743511187882507972018-10-07T21:51:00.004-07:002018-12-08T18:55:07.442-08:00Free Flow Academy Instructor Bio - Coach Jewelle<br />
<span style="color: cyan; font-family: "arial" , sans-serif; text-align: center;">Coach Jewelle is a Navy Vet, badass chick, with a great energy. She completed a 3 month Aerial Silks apprenticeship and 2 month Lyra Internship at Free Flow Academy, and has been training in Aerial Silks and Lyra for more than 6 years. She's a very inspiring individual as she's overcome a lot of challenges pertaining to her relationship with her body. She is an amazing artist and athlete and is a force of talent. She performs professionally all around the State at festivals and corporate shows. She currently teaches Aerial Silks and Lyra. She is also known for her amazing hoop dance talents. </span><br />
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: x-small;"><br /></span>Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-19484849407897393562018-10-07T21:41:00.003-07:002018-10-08T00:07:32.830-07:00Free Flow Academy Instructor Bio - Coach Grace<div class="separator" style="clear: both; text-align: center;">
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Coach Grace has been with Free Flow Academy since 2016, first as a student, then an apprentice and now a Senior Aerial Instructor. Grace has a classical dance (jazz/ballet) and gymnastics background. After finding Aerial Silks, she decided to make Aerial a main focus, and is now an Aerial Silks veteran having been trained all over the US (East Coast, West Coast, Mid West, and even Hawaiian Islands). She has a good grasp on how Aerial is being taught and developed on the Western Hemisphere. She has spent the last decade living nomadically, she's extremely intelligent, cultured, and has a warm heart. Her students find her to be very nurturing and an inspiring creative talent.</div>
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<b>A Note from Coach Grace: I am super passionate about teaching, even more so than performing. I really enjoy seeing my students grow in self confidence by facing any fears and realizing their potential. It's my goal to help my students grow every time I see them.</b></div>
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<br />Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-15039947964990879822018-06-22T12:31:00.000-07:002018-06-22T12:31:32.886-07:00Parkour Olympic Challenge Results - June 2018 Summer Camps<span style="font-family: Arial, Helvetica, sans-serif;"><b>Parkour Olympic Challenge is an event that takes place on the Friday of every summer camp. Here we test skills in a friendly competitive setting, to give the kids a chance to grow, and try their movement discipline in the form of an organized sport. It's an opportunity to recognize the strengths of the students and build character through teamwork and sportsmanship. </b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Each student has a chance to practice self-mastery through the study of a Movement Discipline. It's important each child understands that they can be a part of a supportive and positive community, that will encourage and challenge the individual, to exceed their own expectations. <span style="font-size: large;"> </span></b></span><br />
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;">5 Cat Climb Ups for time - Tortals</span></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cat to Cat </span><span style="font-size: 18.6667px; white-space: pre-wrap;"> - Flosceraptors</span></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Longest time Rail Balance On Feet </span><span style="font-size: 18.6667px; white-space: pre-wrap;"> - Flosceraptors</span></span></div>
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<span style="color: cyan; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Longest time Rail Balance Quadrupedal Movement </span><span style="font-size: 18.6667px; white-space: pre-wrap;">- Flosceraptors</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: cyan; font-family: Arial, Helvetica, sans-serif; font-size: large;">6/18 Parkour & Tumbling Summer Camp</span></b></span></div>
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<span style="color: cyan;"><span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">Thief Precision - </span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: 14pt; white-space: pre-wrap;">Matteo</span></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;">Longest Hang - Nico</span></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;">5 Cat Climb Ups for time - Nico</span></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;">Warped wall - Matteo </span></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b style="font-weight: normal;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;"><br /></span></b></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;">Tallest Wall Run - Matteo </span></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b style="font-weight: normal;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;"><br /></span></b></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;">Longest dist Rail Balance On Feet - Dominic </span></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;">Longest dist Rail Balance Quadrupedal Movement - Matteo</span></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;">Longest time Rail Balance On Feet - Nico</span></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;">Longest time Rail Balance Quadrupedal Movement - Nico</span></span></div>
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<span style="background-color: transparent; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: cyan; font-family: Arial, Helvetica, sans-serif;">Longest Handstand - Chase</span></span></div>
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Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-22894712905481569482018-06-12T10:05:00.002-07:002018-06-12T10:07:19.779-07:00Our Online Self Defense Course made it to the Top 23 <span style="color: #222222; font-family: "arial";"><span style="background-color: white;">"Self Defense for Badass Women: Strike to Injure and Escape" made the list of the 23 Best Online Courses on Self Defense. Check out the review here - <a href="https://www.blogger.com/%22Self%20Defense%20for%20Badass%20Women:%20Strike%20to%20Injure%20and%20Escape%22%20made%20the%20list%20of%20the%2023%20Best%20Online%20Courses%20on%20Self%20Defense.%20Check%20out%20the%20review%20here%20-%20%20https://www.onlinecoursesreview.org/self-defense/"> https://www.onlinecoursesreview.org/self-defense/</a></span></span><br />
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<tr><td class="tr-caption" style="text-align: center;">Free Flow Academy's Self Defense Curriculum "Survival Science" was developed by Co-Founders Lon and Elle Beyer, and Martial Arts/Biomechanist Colton Fuller. Professional Video and Photography by Michael Poole<br />
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<span style="color: cyan; font-family: "arial";">The course was originally released online via 4 free videos with the option to buy the full course. </span><br />
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<span style="color: cyan; font-family: "arial"; font-size: large;">Now the full course is offered on <a href="https://www.udemy.com/selfdefenseforbadasswomen/">Udemy</a> and <a href="https://www.skillshare.com/classes/Self-Defense-for-Badass-Women/777563313">Skillshare</a>. </span></div>
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<span style="color: cyan; font-family: "arial";">The self defense course was designed as a direct response to the human trafficking issue in Sacramento County. In 2013 the FBI ranked Sacramento as the second worst city in the US for human trafficking. Martial Arts Expert/Co-Founder of Free Flow Academy - Elle Beyer decided to create a curriculum specifically for young girls and women ages 12-34 (the highest risk group for sexual assault and human trafficking). She recruited her husband Shifu Lon Beyer, and colleagues Colton Fuller and Michael Poole to get on board with the project. She believed the best way to train the highest risk group for sexual assault, was to give them the complete and honest truth about the nature of being attacked. She herself being nearly kidnapped and raped on two separate occasions (one of which was a near gang rape). Her escape from the attackers had a profound effect on her, and was the catalyst for devoting so much of her time and energy into studying martial arts. </span></div>
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<span style="color: cyan; font-family: "arial";">After 15+ years of training she came to realize that training will do nothing for you, if you don't know how to play the mind game with the attackers. She delves into the "Dark Triad" and teaches practical psychology, so that young women can understand how they are being manipulated. Most sexual assaults are committed by people they know and even trust. Human Trafficking is a lifestyle that many girls are "lured" into through manipulation and exploitation. Rather than teaching a multitude of techniques that cause information overload, she focuses on principles of movement, getting into shape, and finding a deep and primal will to survive at all cost. "You're Life is Worth Protecting" is the motto. </span></div>
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<span style="color: cyan; font-family: "arial";">Other than the mental training, she teaches principles of movement, and how understanding the laws of physics is helpful, not because you can use it to your advantage, but because you know it will be your disadvantage. A predator always preys on someone they think they can outsmart or physically dominate. So she went out into the field, into downtown Sac, nearby parks, ect... to test their principles of movement on willing strangers/volunteers. She would always pick the biggest guy around. She had men 225 lb or larger restrain her, pull her hair, mount her, strangle her... Most of the techniques and principles worked. But one time she had to fight off a trained MMA fighter. As usual, the fight is always ugly, never goes as planned, and you have to continue to fight, even if you are raped. Fighting for your life is primal, and there is no "one technique" that will save you. You have to understand a few basic principles - fighting back verbally, attack to create space/injure, and flee. </span></div>
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<span style="color: cyan; font-family: "arial";">The course was recently voted <a href="https://www.onlinecoursesreview.org/self-defense/">TOP 23 ONLINE SELF DEFENSE COURSES</a></span></div>
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Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com1tag:blogger.com,1999:blog-787857327982002778.post-17022732417012890742018-06-08T10:21:00.000-07:002018-06-08T10:23:13.178-07:00Parkour Olympic Challenge Events and Registration<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: large;"><span style="white-space: pre-wrap;">Our Next Parkour Olympic Challenge take place Fall 2018! Stay tuned on upcoming details. In the meantime take a look at the events, get with your coach and see what you can work on.</span></span></div>
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<span style="font-family: "arial"; font-size: large;"><span style="color: red; white-space: pre-wrap;"><a href="https://docs.google.com/forms/d/e/1FAIpQLScUSbeWkTXI8XrdZCLZtDiwXVT61WtWNEXoT4fTNNQQOgRdfQ/viewform"><b>Parkour Olympic Challenge Event Registration</b></a></span></span></div>
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Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-35312449859715905912018-05-25T17:34:00.000-07:002018-05-25T18:08:08.704-07:00Intro Aerial Silks Class Skill Sheet<div class="separator" style="clear: both; text-align: center;">
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We Strongly Recommend all free trials and new students attend an Intro Aerial Silks Class and check off the following skills before attending a Beginner Level Aerial Silks Class. We want to start you off with success and give you a strong foundation, so you can continue to build skills and sequences. You are not required to attend an Intro class (you can do your free trial in a Beginner Level), but you will get the most value by attending an Intro Class when first starting out. If you have any questions, feel free to direct the to the front desk: freeflowacademy@gmail.com </div>
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<tr><td class="tr-caption" style="text-align: center;">Hip Balance (while spinning)</td></tr>
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<br />Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com0tag:blogger.com,1999:blog-787857327982002778.post-77791098999471303262018-04-03T20:34:00.002-07:002018-04-03T20:34:44.139-07:00Movement as a Modality for Personal Development and Play Based LearningI'll admit. The past 6 years have been a wild ride. Opening Free Flow Academy has been the most challenging and rewarding projects I have ever done. You have to be a gladiator to own a business. Sometimes you do it to honor something greater than yourself. Sometimes you do it for the challenge. Sometimes you do it for the money. I didn't do it for the money. I did it for the challenge and for the opportunity. I can assure you, this has never been, and never will be for money. I've been told that's BS. Everyone goes into business to make money. If you don't, you die. I will say, I do it for sustainability. I want to devote myself to movement and creativity and be able to pay the bills while I'm at it. I want to inspire people to move dynamically, because simply put, I love movement. It changes people for the better. It changes people at the molecular and cellular level. And it makes this world a better place. I feel truly blessed I don't wake up in the morning having to prepare myself to perform open heart surgery on a 6 year old. I'm so grateful for the people in this world that can withstand that kind of work related intellectual and emotional stress. I get to wake up and work with kids and adults, to better their life in some small way. I get to educate and teach in many different forms, from teaching classes, to workshops, to online curriculum, to storytelling. To me, it's all teaching. My job is simple. To help prepare people for their world. To give them the tools they need to cope with the challenges they will face. To give them a greater sense of belonging and connection to this world and to the people in it. I think what I do is a form of preventative medicine. And it's also a form of Warrior Training.<br />
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<tr><td class="tr-caption" style="text-align: center;">Choreographer/Artistic Director - "Kadaash Zoku" Student Showcase<br /></td></tr>
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<br />I write this post as an open journal. To explain my thoughts on play-based learning. At this point in my career I have taught thousands of students. I've taught students Kung Fu, Dance, Acting, and Parkour. Every discipline offers something unique and extremely valuable. All of them build character, and teach practitioners a mindset that will help them in life. Different individuals require different things. And different groups have different needs.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBGhOm2OwtaIaR7MRBJgJZ4TVEEztZ1b2H1QCMWzxXjsJRKs5N95ft6tm0d0EVSKjY4IB-2X8OSHAlxrfb38ZDG8OYUO4zKYllbAtZvgRTxfGrx_cm9yEzpzlkzTOtUQoxLr6iq3FdruHk/s1600/Kung+Fu+class.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="980" data-original-width="1600" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBGhOm2OwtaIaR7MRBJgJZ4TVEEztZ1b2H1QCMWzxXjsJRKs5N95ft6tm0d0EVSKjY4IB-2X8OSHAlxrfb38ZDG8OYUO4zKYllbAtZvgRTxfGrx_cm9yEzpzlkzTOtUQoxLr6iq3FdruHk/s640/Kung+Fu+class.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.freeflowacademy.com/">Free Flow Academy - Kung Fu Class</a></td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Horizon School District Guest Speaker - "Movement and Mental Health"</td></tr>
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I have a group of students currently, who need a lot of creative ownership. They don't do well learning choreography. It's not empowering to them. It's rather stifling. So instead of having them do choreography and structured routines, I set some basic rules: 1) Warm-up and Stretching is Required 2) Your Commitment to Each Other is Required.<br />
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For this particular group, I decided play-based learning was the most effective approach. They must warm up and stretch with me. After that, I guide them through their own creativity and I play mediator. They get to be in charge and create their own dance. Here the creativity flows. They come up with all sorts of themes and ideas I would have never imagined. I give them pointers on how to make the movements they are creating more dynamic and graceful. But other than that, it's their brainchild. They work together as a team. And they must commit to each other's ideas. One student had trouble committing to the work of others. She didn't want to do anything if it wasn't her idea. She even hated her own ideas (not at first, but later when the dance wasn't panning out to her expectations). I worked with her on commitment and follow through, as well as listening to others. Being kind to her friends, and more importantly, being kind to herself. She needed constant reminders to not beat herself up. I think her becoming self aware of this habit is the most important thing she'll probably learn all year. Today was the first day she didn't complain once about the ideas of others. And today was also the first day she didn't beat herself up about some small mistake she thought she made. <br />
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As a teacher I hope to bridge communities. That is a spiritual calling I feel I have. But I also hope to inspire compassion and joy. As humans we have the power to create. We are the only species on the planet that can create life, technology, art in all of it's complexities, modes of transportation, energy, and even resources that sustain not only our lives, but all life on this planet! We need to find joy in our ability to create! But first we need to be aware of the power of creation. Creating is basically a super power and a gift. Recognizing it as such helps us find joy in that process. We create through play, and play helps us create. When my students make something, it might not be what I would have made for them. But it doesn't matter. In the grand scheme of things, the most important thing to achieve is realizing joy through your own work. And that is play-based learning. Play-based learning is finding joy through your own creation. And that is a life skill everyone can use. So get out there and play. Rechild Yourself!<br />
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- Ms. Elle<br />
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<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.freeflowacademy.com/media-academy---casting-calls.html">Free Flow Academy - Acting Class (Seasonally Offered through Media Academy)</a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJv-Mb4Qgwt1lVgMCHV6Yb-OuF-qYoNH_Zt0j2QSvqnrimbqkaP9S2VXtUkKU7_7y2LACjaGvuCOohu1UkBmK9VJeMNHyDtThT3x7WWlgOaMd4EhZNXRkyjr3tJelsdQl-LHYYvAkbBkg4/s1600/12799401_1139237179422858_2320809729209635277_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="640" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJv-Mb4Qgwt1lVgMCHV6Yb-OuF-qYoNH_Zt0j2QSvqnrimbqkaP9S2VXtUkKU7_7y2LACjaGvuCOohu1UkBmK9VJeMNHyDtThT3x7WWlgOaMd4EhZNXRkyjr3tJelsdQl-LHYYvAkbBkg4/s640/12799401_1139237179422858_2320809729209635277_n.jpg" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.youtube.com/watch?v=eIsM-YNSm9A">Free Flow Academy - "Exploration Movement" Adventure Retreat</a><br /><br />Related Articles:<br /><br /><a href="http://freeflowacademy.blogspot.com/2017/09/experimentation-is-mother-of-creation.html">http://freeflowacademy.blogspot.com/2017/09/experimentation-is-mother-of-creation.html</a><br /><br /><a href="http://freeflowacademy.blogspot.com/2017/09/build-myelin-build-skill.html">http://freeflowacademy.blogspot.com/2017/09/build-myelin-build-skill.html</a><br /><br /><a href="http://freeflowacademy.blogspot.com/2016/11/">http://freeflowacademy.blogspot.com/2016/11/</a><br /><br /><a href="http://freeflowacademy.blogspot.com/2016/09/age-discrimination-its-thing-in-gym.html">http://freeflowacademy.blogspot.com/2016/09/age-discrimination-its-thing-in-gym.html</a><br /><br /><a href="http://freeflowacademy.blogspot.com/2016/08/">http://freeflowacademy.blogspot.com/2016/08/</a><br /><br /><a href="http://freeflowacademy.blogspot.com/2016/05/re-child-yourself-ultimate-anti-aging.html">http://freeflowacademy.blogspot.com/2016/05/re-child-yourself-ultimate-anti-aging.html</a><br /><br /><a href="http://freeflowacademy.blogspot.com/2016/05/healing-ptsd-with-movement-music-and-art.html">http://freeflowacademy.blogspot.com/2016/05/healing-ptsd-with-movement-music-and-art.html</a><br /><br /><a href="http://freeflowacademy.blogspot.com/2016/04/">http://freeflowacademy.blogspot.com/2016/04/</a><br /><br /><a href="http://freeflowacademy.blogspot.com/2015/08/">http://freeflowacademy.blogspot.com/2015/08/</a><br /><br />#playbasedlearning #movement #movementculture #movemeant #exploration #education #kungfu #dance #parkour #performingarts #acting #lifeskills #personaldevelopment #coaching #lifecoaching</td></tr>
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Elle Beyerhttp://www.blogger.com/profile/11369298022995588994noreply@blogger.com2