C2划船器 WOD（1560）
短训 Short 2*2000米增加桨频/4分钟轻松划行 进行2次2000米的划船训练，桨频为1000米24spm，500米26spm，250米28spm，250米30spm，2000米划船训练结束后进行4分钟的调整划行 2 x 2000m rate increase / 4 min easy Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period. 中训 Medium 3*2000米增加桨频/4分钟轻松划行 进行3次2000米的划船训练，桨频为1000米24spm，500米26spm，250米28spm，250米30spm，2000米划船训练结束后进行4分钟的调整划行 3 x 2000m rate increase / 4 min easy Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period. 长训 Long 3*20分钟/2分钟轻松划行 进行3次20分钟的划船训练，每次20分钟划船训练结束后进行2分钟的调整划行 3 x 20 min / 2 min easy Row three 20 minute pieces. Row for two minutes at light pressure between each piece.##C2划船器##C2划船机#

If you are one of my clients, and you want to recommend my services to somebody, that's great!

[NO] But NEVER ask me for money in exchange for your recommendation. [NO]
__________

I've been seeing my barber for over 25 years. I've recommended his services many times. I would never DREAM of asking my barber for money in exchange for my recommendations.

I recommend my barber's business because I love my barber and I love my friends — not because I want money.

Only a greedy piece of shit would ask for money in exchange for a recommendation.

#DoTheRightThing# #GreedyPOS#

几乎失踪的十月 充实得就像回到了高三
没有什么停歇的机会 那些曾经将将能够支配的时间也一去不回

但是我真的挺喜欢这样的日子
它让我觉得我在真实有力地行走着

前几天被老师们带去看海贼王国语版
他们站在台上 肩上扛着银幕洒下来的光
“All the way to One Piece”

如果问接触配音之后自己最显著的变化是什么
那应该是 勇敢了一些