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Fonzico is consistent as %*#&


Fonzico

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I had to give this a lot of thought  - I didn't want to take on too much, but I also had some goals I wanted to add... and still need to keep a handle on the good habits I've been working on. After some contemplation though, I decided to go for the "All the things" route. Hey, this is supposed to be a challenge right?!

 

Goal One

Metrics:

Calories: 1400-1700
Carbs: <100g
Protein: >80g

 

1 point per item per day:

A = 100+ B = 85+ C = 70+ D = 55+ F = <55

 

 

Goal Two

Self-propulsion:

I did a good job of getting in to a routine with both of these last challenge - this is just cementing the habit.

Bike Commuting: 4x per week (1 pt for each way)

Steps: 70,000 per week (1 pt per 10,000)

 

A = 90+ B = 83+ C = 75+ D = 68+ F = <68

 

 

Goal Three

Work out:

This will probably be largely comprised of yoga, but substitutions are fine. 

2x per week

 

A = 12+ B = 10+ C = 8+ D = 6+ F = <6

 

 

Goal  Four

Hip Opening Work:

I'm going to try this routine  - it looks promising. May change it up as we go on, but I've GOT to do something to loosen up those hips! And I'm hoping making it an actual goal will help.

 

3x per week

 

A = 18+ B = 15+ C = 12+ D = 9+ F = <9

 

 

Goal Five

Kitchen Purge

My cupboards are tiny, poorly organized, and way too full. Need to get rid of a bunch, and better sort the rest. This may happen in a binge session some weekend, or I might spread it out, we'll see. 

 

8 cupboards

 

A = 8+ B = 7+ C = 6+ D = 5+ F = <5

 

 

 

 

 

 

 

  • Like 2

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

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Second!@

  • Like 1

Level 74 Wood Elf Druid

Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 ||

Ranger: || 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 ||

||Char/RPG||
STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59

 

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Week One Day One

Metrics:

Calories: 1689 Carbs: 96 Protein: 97

Self-propulsion: 1pt for over 10,000 steps

Workout: None

Hip Opening: Nope

Kitchen Purge: Nay

Well considering that I didn't decide on my goals until yesterday evening, I did fine :)

I'm working laaaaaate tonight, but I brought a imperial shit ton of good food with me, so no worries there. I also biked in today, and am definitely going to give the hip routine a try when I get home.

Yoga is slated for tomorrow.

Let's go!

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

Link to post

Ooooohhhhhhhh ... an *imperial* shit ton. ;p

 

Seriously. Screw you guys and your imperial measurements. I had to keep yelling at the hubbs to do 'quick math, dammit!' while on vacation. Not only have I not driven a car in 2 years, but we had a seriously underpowered Prius C, and I have zero clue how to convert mph to kph. Couple that with my tendency to automatically well up with tears any time I'm confronted with the fuzz (defense mechanism), and our trip across the border was amusing at the very least. I'm surprised they let us through. :) 

  • Like 1

Level 74 Wood Elf Druid

Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 ||

Ranger: || 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 ||

||Char/RPG||
STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59

 

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Ya know what's great about hip openers - some of them can be done from your chair. Or standing - or, if the bathroom's big enough, as a post-pee lunge bonus.  :pirate:

  • Like 1

Level 74 Wood Elf Druid

Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 ||

Ranger: || 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 ||

||Char/RPG||
STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59

 

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Ooooohhhhhhhh ... an *imperial* shit ton. ;p

Seriously. Screw you guys and your imperial measurements. I had to keep yelling at the hubbs to do 'quick math, dammit!' while on vacation. Not only have I not driven a car in 2 years, but we had a seriously underpowered Prius C, and I have zero clue how to convert mph to kph. Couple that with my tendency to automatically well up with tears any time I'm confronted with the fuzz (defense mechanism), and our trip across the border was amusing at the very least. I'm surprised they let us through. :)

Too funny! Most vehicles I've seen here have both metric and imperial on the speedometer, I couldn't do it in my head either.

It's funny, because even though we're officially metric, the reality is kind of a hodgepodge... Sure, we use kilometers and grams and litres and Celsius, but if you ask someone how tall they are, you'll hear it in feet and inches, and our grocery stores are a bizarre mix of lbs and kilos.

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

Link to post

I think my head would explode. 

 

And it never occurred to us that they didn't make a car - especially a modern car, rented in New York - that wouldn't auto-convert. Apparently, that and cruise control were in the upgraded package. 

 

*shakes head* my poor long-suffering husband. 

Level 74 Wood Elf Druid

Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 ||

Ranger: || 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 ||

||Char/RPG||
STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59

 

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Week One Day Two

Metrics:

Calories: 2163 Carbs: 112 Protein: 121

Self-propulsion: 2pts for biking to and from work

Workout: None

Hip Opening: Nope, crap I forgot. Tonight for sure!

Kitchen Purge: Nay

So even after bringing good food for supper, I was super hungry before bed. I made a big ass chicken salad - and I don't feel too bad about the calorie overage. Even with all that, my carbs are just barely over, and I ate good food all day. I don't want to discourage myself from eating if I feel like I really need it... As long as it doesn't become routine.

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

Link to post

So, random factoid.

I've never liked olives. Wanted to like them, kept trying them, sadly, gross.

Then, while we were on vacation, the hubs was eating garlic stuffed green olives, and they suddenly smelled so good.

Tried one: delicious. Now I seriously can't get enough olives, they are my favorite food!

I'm so happy.

  • Like 1

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

Link to post

Week One Day Three

Metrics:

Calories: 1647 Carbs: 83 Protein: 97

Self-propulsion: 1 pt for biking to work, 1 pt for over 20000 steps for the week.

Workout: Yoga at home

Hip Opening: Yepyep

Kitchen Purge: Not yet

It was pouring buckets with lightening and hail when I got off work, so I got teh hubs to come pick me up. I could have gotten him to drop me off at the yoga studio, but I decided to just do it on my own at home.

I tried doing a yoga video I found on YouTube, but it was not great - I got half an hour into it before I bailed, so it got me loosened up a little at least.

Any suggestions for free streaming videos?

Anyways, I did the hip opening routine and then added another half hour of random yoga. Considering I was frustrated, it was a win, but if I'm not going to class, I need to find a decent source of instruction!

The hip stuff went okay - I mean, it kind of hurt, but that's because they're so tight, so hopefully that means it helped. Double pigeon was not something I was even able to get into, but the rest was pretty good -open lizard felt especially nice. I'll probably modify this routine as I go, but it was a good starting point.

Food was awesome today and I also went for a walk - the kitchen purge is the only goal I didn't touch! (This weekend, promise).

Good day.

  • Like 1

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

Link to post

Olives! NomNomNom. I used to drink the juice as a kid. 

 

Good going on shifting gears through frustration to hit your targets. W00t!

 

This whole site is pretty great: https://www.doyogawithme.com

 

You know me and HasFit - this guy is good (I've only done his HasFit programs): https://www.youtube.com/results?search_query=sean+vigue

 

This chick is bananas. B-A-N-A-N-A-S, but she has some novel movements in between the crazy: https://www.youtube.com/channel/UCH-81uaxCwAAaSgxRtxMkxg

  • Like 1

Level 74 Wood Elf Druid

Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 ||

Ranger: || 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 ||

||Char/RPG||
STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59

 

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I am a veritable *font* of semi-useful knowledge!!! :D

  • Like 1

Level 74 Wood Elf Druid

Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 ||

Ranger: || 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 ||

||Char/RPG||
STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59

 

Link to post

Week One Day Four

Metrics:

Calories: 1933 Carbs: 185 Protein: 111

Self-propulsion: 1 pt for over 30000 steps for the week.

Workout: Nope

Hip Opening: No

Kitchen Purge: Not yet

We were volunteering at the local Shakespeare in the park production last night, and it messed with my schedule - no time to bike home after work, so I got a ride. I thought I'd have time to eat at least, but I didn't, so I was way too hungry when we got done at 1030, and just ended up eating all the carbs.

Ah well, yesterday was my off day.

Today, I biked in, brought a freaking Big Ass Salad to eat all day, and I'll do my hip routine tonight. I think yoga in the park is cancelled because of the long weekend, but I'll find something to do instead :)

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

Link to post

Mmmm... BAS(es). 

  • Like 1

Level 74 Wood Elf Druid

Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 ||

Ranger: || 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 ||

||Char/RPG||
STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59

 

Link to post

Week One Day Five

Metrics:

Calories: 1548 Carbs: 86 Protein: 55

Self-propulsion: 2pts for biking to and from work and 2 pts for over 40000 and 50000 steps for the week.

Workout: Nope

Hip Opening: Yes!

Kitchen Purge: Not yet

Protein a little low, but my average intake for the week is still excellent so I'm not too worried.

The hip stuff went well last night -it was better than the first time, anyway. While it's not exactly pleasant, I'm encouraged to continue.

I also went for a nice long walk last night, and ended up at over 13,000 steps for the day :)

Now I'm off to the farmers market with my sister and niece, so I'll get some good walking in first thing! Workout to come...

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

Link to post

Nailed it! Went for a 13km bike ride, came home and worked out (random bodyweight/yoga routine) AND did my hip work.

Now I just have to keep my food on track and get another 3500 steps, and I've got an A+ day :D

  • Like 2

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

Link to post

*fist bump!*

Level 74 Wood Elf Druid

Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 ||

Ranger: || 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 ||

||Char/RPG||
STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59

 

Link to post

Week One Day Six

Metrics:
Calories: 1857 Carbs: 158 Protein: 86

Self-propulsion: 3pts for biking 13 km, 1 pt for over 60,000 steps this week.

Workout: Yep!

Hip Opening: Yes! 

Kitchen Purge: Did it! Well, one, at least. Got rid of the base for a blender which is missing the rest of its parts (so glad I held on to that for so long.) And mostly just better organized the rest. Now there's a little extra space even for something else from one of the other cupboards. I took befores and afters, but I'll wait until I'm totally done and everything's settled.

 

 

So I didn't do super great with my whole "eat on track for the rest of the day". We went to a BBQ at the in-laws, and while the giant steak and pile of veggies fresh from their garden wasn't too bad, the beer and the rice krispie square put me well over. The one mitigating factor is I did SO much that day, at least I needed a little extra - in addition to the biking and working out, I spent an hour or two building a fort out back with the kiddos, plus got well over 11,000 steps in. 

 

 

Week One Day Seven

Metrics:
Calories: 2,299 Carbs: 193 Protein: 86

Ugh... yeah. I know. One off. 

Self-propulsion: 1 pt for getting over 70,000 steps for the week (by walking over 15,000 steps)

Workout: No. But we did play a ton of disc golf!

Hip Opening: No

Kitchen Purge: None today

 

 

I couldn't believe how bad metrics were when I punched them in... I knew that once again, dessert and a drink weren't doing me any favours... and neither did the chips with salsa and guac. Or the potato salad. Grrrrrr. Ah... Shake it off. 

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

Link to post

Goal One

Metrics:

Calories: 1400-1700
Carbs: <100g
Protein: >80g

 

1 point per item per day:

A = 100+ B = 85+ C = 70+ D = 55+ F = <55

 

14/17 pts achieved. B. Would have been an A if not for the weekend! Lets try to remedy that this week. 

 

 

Goal Two

Self-propulsion:

I did a good job of getting in to a routine with both of these last challenge - this is just cementing the habit.

Bike Commuting: 4x per week (1 pt for each way)

Steps: 70,000 per week (1 pt per 10,000)

 

A = 90+ B = 83+ C = 75+ D = 68+ F = <68

 

Biking: 8/8

Steps: 7/7

 

A! I had to make up some biking on the weekend, but I got a good long ride out of it, so no harm done :)

 

 

Goal Three

Work out:

This will probably be largely comprised of yoga, but substitutions are fine. 

2x per week

 

A = 12+ B = 10+ C = 8+ D = 6+ F = <6

 

2 workouts! A. Both done at home, and mostly self-guided. I miss my yoga class.

 

 

Goal  Four

Hip Opening Work:

I'm going to try this routine  - it looks promising. May change it up as we go on, but I've GOT to do something to loosen up those hips! And I'm hoping making it an actual goal will help.

 

3x per week

 

A = 18+ B = 15+ C = 12+ D = 9+ F = <9

 

A! Achieved 3 times! At the least, the routine was getting a bit easier to do, so that means its doing something, right?!

 

 

Goal Five

Kitchen Purge

My cupboards are tiny, poorly organized, and way too full. Need to get rid of a bunch, and better sort the rest. This may happen in a binge session some weekend, or I might spread it out, we'll see. 

 

8 cupboards

 

A = 8+ B = 7+ C = 6+ D = 5+ F = <5

 

B+! 1 cupboard cleaned and organized. 

 

 

Solid week overall I did A LOT. Eating needs a little work though. I am going to spend today doing some serious meal prep for the week. 

  • Like 1

Race: Wood Elf

Level 20

Class: Ranger

Strength: 45 | Dexterity: 15 | Stamina: 44 | Constitution: 29 | Wisdom: 35 | Charisma: 28

BATTLE LOG   EPIC QUEST  CHALLENGE

Link to post

I'm hanging my head in solidarity. While it's true that one day won't make or break us, a string of off days and off weekends sure as hell adds up to self-sabotage. 

 

We will both kick ass this week. (I'm kicking modified ass - Friday I need to fuel for Saturday's craziness). But, I pledge now that Sunday is not going to be spent eating whatever I want because I worked hard on Saturday. Saturday, I can have a refuel meal after I'm done, but not 2 (i.e., no going out for refuel steak and then ordering something like Indian or tacos later that night because I'm hungry again and the DH wants his chicken tikka masala). 

 

Call me on my bullshit if I start whining that I *need* ice cream or allthecarbs for recovery because life is hard. 

 

And for chrissakes - this weekend, I need to not drink all the things. 

 

 

Good going on the 13th hour kitchen purge (wonder twins power activate!) - lets (both) remember to do some hip work with tonight's yoga! 

  • Like 1

Level 74 Wood Elf Druid

Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 ||

Ranger: || 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 ||

||Char/RPG||
STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59

 

Link to post

Hey, look lookee there!  A kicks kickass week, unhappiness about weekend eating overages notwithstanding. Way to rock it out! :)

  • Like 1

Level 74 Wood Elf Druid

Druid: || 59 | 60 | 61 | 61.5 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 ||

Ranger: || 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 ||

||Char/RPG||
STR: 57 || DEX: 59 || STA: 52 || CON: 47 || WIS: 59 || CHA: 59

 

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