Greenleaf - Building an Iron foundation

[Greenleaf]

Main Quest

 

I'm back in the game, although I didn't entirely leave it, more clung on for dear life. When I first discovered the NF forums last year I was starting my fitness journey, but had an early injury/medical issue to deal with which helped me discover my love of swimming. I've been keeping that up to some degree since then, but alone it doesn't cover my ultimate goal of developing functional strength and fitness.

 

The fitness part is lacking, although its better than it used to be. However its the strength part that I really struggle with. I've been far too skinny for far too long. Its my thirty..something.. birthday on day one of this challenge (26^th July) and I've been promising myself since I was around 15 that I would do something about these two pieces of wet spaghetti I've got dangling out of my t-shirt sleeves.

 

It is my ultimate goal to become bigger, stronger, faster, fitter and an all round badass Ranger.

 

While I'm extremely pumped to get started I need to take things a little slow at the beginning so that I don't come to a full stop by injuring myself again. I'm starting from the bottom (again), and this challenge is about building a solid foundation for later badassery (entirely not a word I know).

 

For this challenge I need to build my 'Mk I' suit and work up from there:

 

Quest 1 – Build it in a cave – with a box of scraps

 

 

My body is currently a box of metaphorical scraps. I need to build something even more awesome from it in order to break out of my starting zone cave and move on to bigger and better things.

On the suggestion of Tanktimus I checked out the NF Academy and then signed up. I am starting my journey with the Bodyweight workouts before I move on to the Iron.

 

Complete the NF Academy Level 1 Bodyweight workout three times a week.

 

 

Quest 2 – Sometimes you've got to run swim before you can walk

 

 

While my current focus needs to be on gaining strength, I love swimming to much to miss out entirely. I know my progress may be slower in the weight gain department by keeping this up but it will help my overall functional fitness.

 

Swim twice a week – minimum of 1200m each session.

 

Quest 3 – Taste coconut & metal

 

 

I have always been the “really skinny guyâ€, and I have a metabolism hotter than an active volcano. While some people I know think that's great, its something that has effected me negatively since I was young, and I'm here to change that.

I managed to put on a little weight last time around, but not enough. I will up my calorie intake (tracked on MyfitnessPal) but I want it to be good clean food. Due to my size a 2500 a day goal should give me a healthy increase of 1 – 2 lbs a week. I will adjust when my size goes up a little.

 

Hit at least 2500 good quality calories a day

 

Life Side Quest

 

Stress has crept up again in my life and my trauma pot is bubbling near the top some days. While my swims and workouts will help, previously I have found the benefit of meditation. During this challenge I will meditate every day for at least five minutes, hopefully upping to ten around halfway through.

 

Meditate 5 minutes daily.

[Rurik Harrgath]

I'm back in the game, although I didn't entirely leave it, more clung on for dear life. When I first discovered the NF forums last year I was starting my fitness journey, but had an early injury/medical issue to deal with which helped me discover my love of swimming. I've been keeping that up to some degree since then, but alone it doesn't cover my ultimate goal of developing functional strength and fitness.

 

The fitness part is lacking, although its better than it used to be. However its the strength part that I really struggle with. I've been far too skinny for far too long. Its my thirty..something.. birthday on day one of this challenge (26^th July) and I've been promising myself since I was around 15 that I would do something about these two pieces of wet spaghetti I've got dangling out of my t-shirt sleeves.

 

It is my ultimate goal to become bigger, stronger, faster, fitter and an all round badass Ranger.

 

While I'm extremely pumped to get started I need to take things a little slow at the beginning so that I don't come to a full stop by injuring myself again. I'm starting from the bottom (again), and this challenge is about building a solid foundation for later badassery (entirely not a word I know).

 

For this challenge I need to build my 'Mk I' suit and work up from there:

 

Glad to have you back.  Take things slow and ease your way back into an active lifestyle.  I can't count how many times I've jumped into a workout program too aggressively and ended up paying the price whether by injury, overtraining, or burnout.

 

 

Quest 2 – Sometimes you've got to run swim before you can walk

 

While my current focus needs to be on gaining strength, I love swimming to much to miss out entirely. I know my progress may be slower in the weight gain department by keeping this up but it will help my overall functional fitness.

 

Swim twice a week – minimum of 1200m each session.

 

Teach me... I'm an abysmal swimmer.  I mean, I can swim for my life maybe, but... someday I will tackle this as a challenge perhaps.

[Xena]

It is my ultimate goal to become bigger, stronger, faster, fitter and an all round badass Ranger.

 

It's on! Let's do it.

[Tanktimus the Encourager]

Glad to see your challenge thread. I love the realistic way you are getting started again, real, measurable goals you can attain this time around. I also love that you're not going to give up swimming, if it's active and you like it, then its good for you, period. I know you're going to rock this out because you have set yourself up to succeed. 

[pyrite_philter]

Found you!

 

I love the course that you've laid out for yourself! I'll be following along and cheering you on. I also want to say that I am so proud of you for coming back, it takes a lot to start over at something, but you are a bigger and stronger person for doing so!

 

One more thing:

[Greenleaf]

Thanks all for the kind words.

 

I've got mixed feelings at the mid-point of week one. I havent been around here much at the start of this week for three main reasons: 1) Work craziness 2) Birthday celebrations 3) Illness as a result of being run down, which is in turn as a result of number 1 I have no doubt.

 

The illness resulted in me missing my first scheduled workout, which I am very disappointed about. I'm also disappointed that this has given my first update a sour note, and I feel like I've let myself and my fellow Rangers down a bit, which is silly I know as I should be listening to my body, had I pushed through I may well have been laid up for longer. As it is, I intend to rest tonight and get back to it tomorrow, I'm determined not to let this little slip turn into a big slide.

 

On a postive note I did get my first swim of the challenge in on Monday, and felt good for it.

 

I've also been hitting my calorie goal despite having very little time to eat at work, as I'm going into it better prepared (evening cook ups FTW).

 

Onwards!

[NightWatcher13]

Love, love LOVE the "build it from scraps in a cave" mentality, it's actually pretty close to where I am right now. Let's do this!

Eh, we've all had a challenge or two that we didn't start week 1 very strong on, I think I've had 3 at least. Dust off and keep walking (or swimming, in your case)

How's meditation going so far? Did my first last night and my brain was super distractabunny.

[Rurik Harrgath]

The illness resulted in me missing my first scheduled workout, which I am very disappointed about. I'm also disappointed that this has given my first update a sour note, and I feel like I've let myself and my fellow Rangers down a bit, which is silly I know as I should be listening to my body, had I pushed through I may well have been laid up for longer. As it is, I intend to rest tonight and get back to it tomorrow, I'm determined not to let this little slip turn into a big slide.

 

On a postive note I did get my first swim of the challenge in on Monday, and felt good for it.

 

I've also been hitting my calorie goal despite having very little time to eat at work, as I'm going into it better prepared (evening cook ups FTW).

 

The thing is... you're trying to build a lifestyle and a lifestyle by nature isn't the picture of perfection.  So life and other people are going to get in between you and your goals from time to time and it might slow you down or throw you off track.  That's why we account for the unseen by allowing a bit of wiggle room.  So now you take a step back, get feeling better, and then you can charge forth again feeling renewed and confident.

 

I'm glad you still got your first swim down and have stayed on top of your nutrition plan.  I find my nutrition is the first thing to fall apart when I'm under the weather.

[Tanktimus the Encourager]

Thanks all for the kind words.

 

I've got mixed feelings at the mid-point of week one. I havent been around here much at the start of this week for three main reasons: 1) Work craziness 2) Birthday celebrations 3) Illness as a result of being run down, which is in turn as a result of number 1 I have no doubt.

 

The illness resulted in me missing my first scheduled workout, which I am very disappointed about. I'm also disappointed that this has given my first update a sour note, and I feel like I've let myself and my fellow Rangers down a bit, which is silly I know as I should be listening to my body, had I pushed through I may well have been laid up for longer. As it is, I intend to rest tonight and get back to it tomorrow, I'm determined not to let this little slip turn into a big slide.

 

On a postive note I did get my first swim of the challenge in on Monday, and felt good for it.

 

I've also been hitting my calorie goal despite having very little time to eat at work, as I'm going into it better prepared (evening cook ups FTW).

 

Onwards!

I got sick for the same reason a week or two ago, fortunately it wasn't during a challenge. Good job keeping everything else going. You haven't let anyone down, you did exactly what Tony Stark would have done, accept reality and adapt. You are a ranger, which means you roll with the punches then chose from five different ways to solve problems and you did exactly that.

[Xena]

Hope tomorrow is great!

[Greenleaf]

How's meditation going so far? Did my first last night and my brain was super distractabunny.

 

The meditation has been going well. Its definitely a skill which needs daily practice, as I find the longer I go without it the more distracted I get. Last time around I was just using some relaxing music in my headphones while doing something simple breathing meditation, but since then I've started using the Calm app and doing guided meditation. I find that helps keep my mind on track and less distractabunny. The important thing I've had to learn is not to beat myself up when my focus wanders, but just notice whats happening and bring my focus back to my breathing.

 

The thing is... you're trying to build a lifestyle and a lifestyle by nature isn't the picture of perfection.  So life and other people are going to get in between you and your goals from time to time and it might slow you down or throw you off track.  That's why we account for the unseen by allowing a bit of wiggle room.  So now you take a step back, get feeling better, and then you can charge forth again feeling renewed and confident.

 

I'm glad you still got your first swim down and have stayed on top of your nutrition plan.  I find my nutrition is the first thing to fall apart when I'm under the weather.

 

Thanks, I read this the other day but have only just had chance to reply, this was just what I needed then. Its doesnt really matter what happens to me, I can't always change that, what matters is what I'm going to do about it, thats what I have control over, and thats where I choose to win.

 

I got sick for the same reason a week or two ago, fortunately it wasn't during a challenge. Good job keeping everything else going. You haven't let anyone down, you did exactly what Tony Stark would have done, accept reality and adapt. You are a ranger, which means you roll with the punches then chose from five different ways to solve problems and you did exactly that.

 

Thanks Tank

Hope tomorrow is great!

 

It was, I got myself right back on track with my workouts, and it felt goooood! In these last few days my circumstances havent really changed, work is still crazy, still under the weather, but what has changed is my response to it. Instead of letting things drag me down I have used them as fuel to fight harder. I've been listening to my body, and focusing on improving it.

 

 

I've hopefully got a few well deserved days of work this coming week, so I plan on using them wisely. I'll also have more of a chance to catch up on the awesome in my fellow Rangers challenges, and keep my own a bit more up to date.

 

I got my first two workouts in since my last post. It was hard work, and I had a good case of the DOMS the following days, but that felt good. Everytime I stood up from my chair and my legs burned from all my squats it reminded me that I had achieved something, so all in all a good kind of soreness.

 

I've also done surprisingly well with my nutrition. That too has been a struggle to achieve, but I guess thats why they call it a challenge!

 

[Tanktimus the Encourager]

Reveling in DOMS is part of what makes us rangers. It looks like you have really started to turn things around. Use your rest well and stay on track.

[pyrite_philter]

 The important thing I've had to learn is not to beat myself up when my focus wanders, but just notice whats happening and bring my focus back to my breathing.

 

It was, I got myself right back on track with my workouts, and it felt goooood! In these last few days my circumstances havent really changed, work is still crazy, still under the weather, but what has changed is my response to it. Instead of letting things drag me down I have used them as fuel to fight harder. I've been listening to my body, and focusing on improving it.

 

Everytime I stood up from my chair and my legs burned from all my squats it reminded me that I had achieved something, so all in all a good kind of soreness.

 

 

These are some of the most important life lessons that you can learn! (Beaming with pride)

 

The most important thing in meditation is going with the flow of things, and being aware but moving on when a thought comes up is exactly what you're supposed to do.

 

Becoming more than your circumstances is what will make you a stronger person, not only physically, but mentally and emotionally.

 

You did acomplish something great, you are taking control of your life and building the only body you've got!

 

Keep up the great work!

 

[pyrite_philter]

[Greenleaf]

Reveling in DOMS is part of what makes us rangers. It looks like you have really started to turn things around. Use your rest well and stay on track.

 

I really do feel like I have, and that momentum just seems to keep coming!

 

These are some of the most important life lessons that you can learn! (Beaming with pride)

 

The most important thing in meditation is going with the flow of things, and being aware but moving on when a thought comes up is exactly what you're supposed to do.

 

Becoming more than your circumstances is what will make you a stronger person, not only physically, but mentally and emotionally.

 

You did acomplish something great, you are taking control of your life and building the only body you've got!

 

Keep up the great work!

 

 

 Thanks As always I am humbled by your kind words. I am slowly beginning to feel like I am in control, and that I can take this further than I ever thought I would.

 

 

And I am quoting this GIF purely because it cannot be seen enough.

[Greenleaf]

Sooooo.....not much in the way of actual updates on here - my bad.

 

Week two is panning out much better than last week, I'm almost entirey mended from my spell under the weather and my goals are right on track.

 

Monday was my swim, it was a lunch time session this week, which was crazy busy because of the school holidays so I ended up having to frighten some of the more "senior" ladies in the pool sprinting past them, sorry ladies!

 

Tuesday was a bodyweight workout, which was damn hard work for me, but I loved every minute.

 

Wednesday has been a rest day but I have sneaked in a session of Yoga to aid recovery.

 

My meditation has stayed on track, I even managed my first ever ten minutes straight today, and thats not counting the bonus Yoga.

 

Nutrition has hit target every day, in fact the last two days I have managed to surpass my goal by a reasonably significant amount.

 

Also since joining this guild and reading other peoples challenges I've become more aware of the various forms of Ranger Badassery, aka Badrangerassery. SInce I was a relative fitness noob at the start of all this I hadnt really ever looked at OCRs etc, but now I have - I must.

 

In light of that I've pre-registered for a Spartan Sprint next year. I'm not sure yet just how crazy that idea is, but the date hasnt been announced so I am hopeful I will have enough time to prepare. Bearing in mind my beginner level fitness, and looking at the videos I assume I have my work cut out, but its supposed to be a challenge, and it will help to have something to focus on / look forward to.

[Rurik Harrgath]

Thanks, I read this the other day but have only just had chance to reply, this was just what I needed then. Its doesnt really matter what happens to me, I can't always change that, what matters is what I'm going to do about it, thats what I have control over, and thats where I choose to win.

 

 

Sooooo.....not much in the way of actual updates on here - my bad.

 

Week two is panning out much better than last week, I'm almost entirey mended from my spell under the weather and my goals are right on track.

 

Monday was my swim, it was a lunch time session this week, which was crazy busy because of the school holidays so I ended up having to frighten some of the more "senior" ladies in the pool sprinting past them, sorry ladies!

 

Tuesday was a bodyweight workout, which was damn hard work for me, but I loved every minute.

 

Wednesday has been a rest day but I have sneaked in a session of Yoga to aid recovery.

 

My meditation has stayed on track, I even managed my first ever ten minutes straight today, and thats not counting the bonus Yoga.

 

Nutrition has hit target every day, in fact the last two days I have managed to surpass my goal by a reasonably significant amount.

 

Also since joining this guild and reading other peoples challenges I've become more aware of the various forms of Ranger Badassery, aka Badrangerassery. SInce I was a relative fitness noob at the start of all this I hadnt really ever looked at OCRs etc, but now I have - I must.

 

In light of that I've pre-registered for a Spartan Sprint next year. I'm not sure yet just how crazy that idea is, but the date hasnt been announced so I am hopeful I will have enough time to prepare. Bearing in mind my beginner level fitness, and looking at the videos I assume I have my work cut out, but its supposed to be a challenge, and it will help to have something to focus on / look forward to.

 

Welcome to the madness.  You're definitely a Ranger now!

 

Training is only really necessary for a Spartan Sprint if you want to avoid burpees as an obstacle miss penalty.  Otherwise the running is completely optional.  So looking at preparation for the obstacles wouldn't be a terrible idea.

[Tanktimus the Encourager]

Glad this week is going better. I'm really enjoying watching you be inspired to try an OCR.

[Greenleaf]

Welcome to the madness.  You're definitely a Ranger now!

 

Training is only really necessary for a Spartan Sprint if you want to avoid burpees as an obstacle miss penalty.  Otherwise the running is completely optional.  So looking at preparation for the obstacles wouldn't be a terrible idea.

 

I plan on avoiding the penalties - as getting through all of the obstables will make me feel badass. I want to give this my all, and then some.

Thats good to hear about the running as I've always had a bit of a hate - hate relationship with it, but OCRs seem like a completely different ball game. I'm excited and I feel like I may be opening some flood gates for me here...

 

Glad this week is going better. I'm really enjoying watching you be inspired to try an OCR.

 

Thanks Tank, its difficult not to get inspired around here with so much awesome Rangeryness!

[Tanktimus the Encourager]

I summon thee by the Beard of Rurik! How is your challenge going?

[Rurik Harrgath]

I plan on avoiding the penalties - as getting through all of the obstables will make me feel badass. I want to give this my all, and then some.

Thats good to hear about the running as I've always had a bit of a hate - hate relationship with it, but OCRs seem like a completely different ball game. I'm excited and I feel like I may be opening some flood gates for me here...

 

Avoiding penalty burpees was my only goal going into the Spartan Sprint last month, even though I suspected I would struggle with the run and an obstacle or two.  I crushed my way through all of the obstacles except the spear throw, despite my the Power of the Vikings being strong within me.  Those were my only penalty burpees, but my sister was having some medical issues and I helped her out by taking the burden of some of her burpees to keep us moving through the obstacles. 

 

Don't think I'm tooting my own horn when I say this, but there definitely a sparkle in some of the volunteers' eyes when they see you taking on the burdens of others even though you're ably moving your way through the course.  At Mud Hero I halted my race to the finish at the last obstacle to help a few people floundering in the mud get out and carry on to the end.  Now that I've thought about it, I think a big part of OCRs is helping others finish.

 

 

Never thought I would be the one enjoying the warm feeling from helping others, but I'm a different person when I'm exercising and running races, I guess!

 

I summon thee by the Beard of Rurik! How is your challenge going?

 

It's really strange that I felt compelled to catch up on Greenleaf's challenge for a completely unrelated and coincidental purpose...

 

Maybe you really did summon me here.

 

Strange...

 

[Greenleaf]

I summon thee by the Beard of Rurik! How is your challenge going?

 

By the power of Rurik's beard I am summoned!

 

Despite my efforts I still seem to be dropping of the radar more than I'd like during this challenge. I've done really well at making fitness a priority this time around, and making the time for it, but in trying to fit it in around everything else sometimes something has to give, and that is invariably my internet time. At some points in my shift pattern I get very little time to myself, but I am still here in spirit during those times, and still trying to do the Rangers proud even when I'm not checking in.

 

Hopefully I'll get a chance to check in on everyone else tomorrow.

 

Avoiding penalty burpees was my only goal going into the Spartan Sprint last month, even though I suspected I would struggle with the run and an obstacle or two.  I crushed my way through all of the obstacles except the spear throw, despite my the Power of the Vikings being strong within me.  Those were my only penalty burpees, but my sister was having some medical issues and I helped her out by taking the burden of some of her burpees to keep us moving through the obstacles. 

 

Don't think I'm tooting my own horn when I say this, but there definitely a sparkle in some of the volunteers' eyes when they see you taking on the burdens of others even though you're ably moving your way through the course.  At Mud Hero I halted my race to the finish at the last obstacle to help a few people floundering in the mud get out and carry on to the end.  Now that I've thought about it, I think a big part of OCRs is helping others finish.

 

 

 

Never thought I would be the one enjoying the warm feeling from helping others, but I'm a different person when I'm exercising and running races, I guess!

 

 

It's really strange that I felt compelled to catch up on Greenleaf's challenge for a completely unrelated and coincidental purpose...

 

Maybe you really did summon me here.

 

Strange...

 

 

 

Rurik my good man, you never cease to amaze me, thanks for being an inspiration. Your thread was largely what motivated me to sign up for an OCR in the first place - if I can do even one tenth of how well you did then I will be a happy man.

 

And Tanktimus seems to wield more than just the power of encouragement!

 

 

A bit of a bulk update required so I'm going to cheat a little and go down the vague summary route:

 

Since my last update I have completed all of my bodyweight workouts. They are still tough enough to challenge me, but I feel like I crushed the last one if I do say so myself. I plan on keeping with level one for another week, and then upping to level two. I've made myself a new workout playlist which is a massive boost - the power of music cannot be underestimated.

 

Sadly I missed my swim - my calorie goal - and my meditation on Monday due to some excessive, uenexpected and entirely mandatory overtime at work. I nearly let that get me down and planned on wallowing in self pity and tiredness the next day, but decided that wouldnt help anyone, so I worked out instead.

 

My weight is going in the right direction, and I'm feeling so much better in myself already. My old aches and pains are fading away and I am feeling stronger already.

[Rurik Harrgath]

By the power of Rurik's beard I am summoned!

 

I'm going to start taking oaths and making promises by my beard, and stroking it's luxurious locks as a routine before my PR attempts, I think.

 

 

Rurik my good man, you never cease to amaze me, thanks for being an inspiration. Your thread was largely what motivated me to sign up for an OCR in the first place - if I can do even one tenth of how well you did then I will be a happy man.

 

...

 

Since my last update I have completed all of my bodyweight workouts. They are still tough enough to challenge me, but I feel like I crushed the last one if I do say so myself. I plan on keeping with level one for another week, and then upping to level two. I've made myself a new workout playlist which is a massive boost - the power of music cannot be underestimated.

 

Sadly I missed my swim - my calorie goal - and my meditation on Monday due to some excessive, uenexpected and entirely mandatory overtime at work. I nearly let that get me down and planned on wallowing in self pity and tiredness the next day, but decided that wouldnt help anyone, so I worked out instead.

 

My weight is going in the right direction, and I'm feeling so much better in myself already. My old aches and pains are fading away and I am feeling stronger already.

 

Well, if that isn't hearty praise, I don't know what is!  I'm pleased that it was party through me that you found the inspiration to try an OCR because they really are the greatest thing going.  I'm sure you'll do fine yourself and probably love every minute of it.  Lots of folks have hopped on the OCR bandwagon this summer and it has really taken off amongst the Rangers lately.  Everyone is running this race or that, and even making plans for meetups and more races next year!

 

The Power of Music is beyond compare.  Music is a huge part of my life.  Whether its the pump up stuff my Coach plays at our gym or the soundtracks and what-have-you that I keep going nonstop at home, there's always some audio delight ringing through the speakers.

 

Sounds like you're operating in fine form this challenge.  You're on top of and crushing your bodyweight workouts, and even though Monday had a hiccup because of OT (I can relate to that), you didn't let it get you down and kept rolling forward.  I know how much I hate being forced to miss a day and disrupting my routine, so I definitely feel you there!

[Tanktimus the Encourager]

I understand about internet not being a priority, keep up the good work with the workouts, especially the BBWW. 

 

 

Any powers wielded by Tanktimus are the sole responsibility of the wielder and the various and sundry deities, comic book characters, collections of facial hare, cosmic auras or cracker-jack prizes that supply them do hereby release themselves from any indemnity associated with acts undertaken with said powers.

[Greenleaf]

I'm going to start taking oaths and making promises by my beard, and stroking it's luxurious locks as a routine before my PR attempts, I think.

 

 

 

Well, if that isn't hearty praise, I don't know what is!  I'm pleased that it was party through me that you found the inspiration to try an OCR because they really are the greatest thing going.  I'm sure you'll do fine yourself and probably love every minute of it.  Lots of folks have hopped on the OCR bandwagon this summer and it has really taken off amongst the Rangers lately.  Everyone is running this race or that, and even making plans for meetups and more races next year!

 

The Power of Music is beyond compare.  Music is a huge part of my life.  Whether its the pump up stuff my Coach plays at our gym or the soundtracks and what-have-you that I keep going nonstop at home, there's always some audio delight ringing through the speakers.

 

Sounds like you're operating in fine form this challenge.  You're on top of and crushing your bodyweight workouts, and even though Monday had a hiccup because of OT (I can relate to that), you didn't let it get you down and kept rolling forward.  I know how much I hate being forced to miss a day and disrupting my routine, so I definitely feel you there!

 

"Rurik's beard!" is going to be my new expression of awe.

 

Thanks for the encouragement - learning to power though the hiccups and hurdles has definitely been a game changer, but clearly adaptability is the key.

 

I understand about internet not being a priority, keep up the good work with the workouts, especially the BBWW. 

 

 

Any powers wielded by Tanktimus are the sole responsibility of the wielder and the various and sundry deities, comic book characters, collections of facial hare, cosmic auras or cracker-jack prizes that supply them do hereby release themselves from any indemnity associated with acts undertaken with said powers.

 

Thanks Tanktimus - I've just completed another today - upped my game a little working on my pull up progressions - surprised I can still type!

 

Off to fuel up and then heading out the door to work, but I have a glorious (though apparently wet) three days off ahead for some family time, much self improvement and workout domination.