Fluid issue 3 v4 - Fitness Issue by FLUID Magazine

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N OT E F R O M E D I TO R There is one thing that I can tell you about fitness; it starts with a change in lifestyle and continues with dedication. Everyone has times in their life where they get a nice little run going, but to really embrace fitness and healthy living, it takes a stringent schedule and you must constantly push yourself. During the process of developing this issue, we took a look at several different ways these select people better their lives and stay in amazing shape. Through the people that we've met, it was clear that they started with a plan in mind and set goals to accomplish their missions. Fitness isn't as easy as some people make it look. I will be the first to admit that I have my battles. It's easy to make excuses on why you don't have time to develop a good workout schedule. I have learned that the key to staying strong and continuing to progress is finding that perfect fit. As you flip through this issue, we hope you find inspiration to better yourself and set new goals. Fitness is a way of life, so set expectations and exceed them.

BRYAN FORAND Founder / Editor

PHOTO: Patrick Ruddy

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CONTENTS

IN S IDE TH IS IS S U E issue 3 . volume 4 . May. june 2015

PHOTO: RUDDY

16 note from editor S u RV IVA L O F THE F ITTE S T

06 miss sunshine Ke lly A p p le to n

PHOTO: RUDDY

24 HEALTHY EATS WITH m ack e nz ie s m ith

20 GET FIT WITH F LU ID

PHOTO:RUDDY

36 SHAPING A HEALTHY LIFESTYle with s he a lo p e z

36 grom stop Nik ita Pa nde lo s

WWW.FLOMOTION.COM ON THE COVER MIC HEAL DUNPHY SLING IN' ROPES

PHOTO BY pat ric k ruddy

FLU I D M AGA Z I N E CREDI T S EDITOR

ART DIRECTOR

BRYAN FORAND BRYAN@THEFLUIDMAG.COM

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JACK OF ALL TRADES

PATRICK RUDDY PATRICK@THEFLUIDMAG.COM

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STAFF PHOTOGRAPHER

PHOTO ASSISTANTS

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FLUID Magazine is Central Florida’s premiere publication dedicated to celebrating our culture and lifestyle. From fashion to art, entertainment to events, action sports to culture, FLUID Magazine covers everything our community needs to know through high profile interviews, mind-blowing photography, and in depth editorial coverage. The only publication of its kind in our area, FLUID Magazine focuses on the positive influences that entertainment, action sports, music, art, and fashion has on our community. Unlike any other magazine of its kind in Central Florida, we will reach all target markets through wide distribution channels. Not only will we focus on our local lifestyles, but from our staff’s extensive background as retailers, we know how much business is captured from tourism. Our free full color publication can be found all over Central Florida at colleges, key retailers, high traffic areas, hotels, and area restaurants. Our mission is to showcase the amazing talent, culture, and lifestyles of Central Florida. From our enticing profiles, in depth community coverage, fashion tips, and amazing photography staff, FLUID readers will be positively influenced by our topics covered and trending advertisers. Essentially making FLUID Magazine the most effective marketing tool for brand connectivity with consumers in our area. FLUID MAGAZINE, LLC D.B.A. FLUID MAGAZINE 1 SWAN AVE, NEW SMYRNA BEACH, FL 32168 386.679.2399 | THEFLUIDMAG.COM

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KELLY APPLETON 22 YRS OLD

Where do you live? Daytona Beach, Florida Originally from? New Smyrna Beach, Florida Occupation? I just graduated from Embry Riddle Aeronautical University and working to be a flight instructor there now. Where would your dream trip take you? I dream of going to Africa to do a mission trip where I would aid tribes and animals and to cage dive with sharks. If you had to be locked in a room for 24 hours with Bruce Jenner, would you be scared or excited? So excited! We would have so many hilarious conversations! He’s quite an interesting character, so I doubt it would be boring, haha. Got a boyfriend? I am seeing someone. Worst Pickup Line? “You’re a girl, so wanna go out sometime?” I’m glad they noticed I was a girl, haha. It gave me a good laugh! Most important thing on a first date? If we can converse really easily for hours and you join in with my weirdness, you are on the right track! Turn on’s? Nice smile, works out, honesty, humor. Turn off’s? Cockiness, quiet personality, or someone with no goals in life. Best Beach in Florida? New Smyrna Beach Who’s the hottest- Surfers, SnowBoarders, Skaters, Wakeboarder, Musicians or Artist, etc? I absolutely love Mark Landvik (snowboarder), Michael Phelps (Swimmer), and Kolohe Andino (surfer). They are my favorites! I love Fluid magazine because? I love how they appeal to just about anyone who loves to be active and who loves the outdoors whether it be surfing, swimming, fishing, boating etc. Everyone involved in the mag are some of the most chill and nicest people I have met! What does the future hold for the lovely Kelly? I am currently working on flight instructing for Embry Riddle Aeronautical University, and soon I hope to become a corporate pilot for

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Healthy Eats Fluid Mag with

photos by: PATRICK RUDDY

Recipes by:

MacKenzie Smith @grilledcheesesocial

Avocado Pita with Pickled Red Onions + Sprouts Ingredients: 1 whole wheat pita, toasted or grilled ½ avocado 1 tbsp pickled red onions 1 pinch lemon zest the juice from 1 lemon wedge a few small cherry tomatoes, halved 1 pinch red pepper flakes 1 pinch salt

To me, eating healthy shouldn’t be about restricting yourself from certain “bad” foods, but rather cultivating a dietary paradigm shift that focuses on consuming colorful foods that are locally grown and responsibly sourced. Eating a plate that mimics the rainbow will not only look beautiful but it will also provide your body with a ton of vital nutrients, minerals, and antioxidants. Eating a delicious and healthy meal is easier (and more filling!) than you think! So check out these simple and quick recipes that I’ve developed for you and enjoy!

Instructions: Smear half of a smashed avocado over a toasted pita. Then top it with pickled red onions, tomatoes, and sprouts. Add lemon juice, red pepper flakes, salt, and lemon zest.

Acai Bowl Ingredients: 1 cup frozen acai puree (I recommend Sambazon) (following ingredients depend on bowl size) blackberries dried coconut flakes kiwi, sliced thin bee pollen (found at the NSB Farmers Market) dehydrated oranges (I recommend simple and crisp) raspberries pepitas Instructions: Begin by bringing the acai puree to a slushylike consistency. I recommend leaving it on the counter for a few minutes and massaging it until it becomes viscous. Next, add a line of blackberries, followed by coconut flakes, kiwi slices, bee pollen, dried orange slices, raspberries, and pepitas.

Bibimbap Bowl Ingredients: 1 cup brown rice, cooked 1 tbsp coconut oil (following ingredients depend on bowl size) kimchi (found at the NSB Farmers Market) cucumbers diced carrots tossed in rice wine vinegar pea sprouts chopped peanuts cilantro portobello, sliced thin, marinated in soy sauce and grilled 1 egg, over easy gochujang toasted sesame seeds Instructions: Mix brown rice with coconut oil and arrange the kimchi, cucumbers, marinated carrots, gochujang sprinkled with toasted sesame seeds, grilled portobellos, and sprouts around the bowl. Using a biscuit cutter, gently cut and reserve the middle of of the egg and discard the exterior. Add the cut fried egg to the center of the bowl and top with chopped peanuts and a few sprigs of cilantro. Serve with a couple of lime wedges.

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Q U E N T I N S

C R E AV I T E X N I H I L O M C M X C V I I V E S TA L W AT C H . C O M

GET

FIT WITH FLUID photo by: PATRICK RUDDY

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SURF TRAIN - CROSSFIT - MMA - FIT 4 MOM

Summer is upon us, and in this section we bring you several top workouts to take your fitness to the next level. Fitness can be defined as good health, especially good physical condition, resulting from exercise and proper nutrition. We aimed our focus to several different techniques with a little something for everyone. Before you pick one of these programs, make sure to have a plan in mind, some type of end goal, and remember, routine is everything. In the following pages, we have laid out several workouts that will help you get fit this summer. Do your body a favor and pick at least one that appeals to you and make fitness a part of your life!

SURF TRAIN

1. RX reverse pull: Posterior upper back, posterior deltoid, biceps, and core stability. This enhances a powerful back and arms, creates a stronger core and targets the posterior kinetic chain, which is needed for performance surfing. It also promotes injury reduction of the shoulders and core. 2. Wall stretches featuring thoracic spine rotation: Increases thoracic spine mobility, which allows more rotation and flexibility in the mid back. This is important in surfing, because it allows the athlete to open up his hips and shoulders required for critical turns.

3. Reach phase of thoracic spine rotation 4. Supine leg cross-over: Increases hip mobility by stretching the mid-glutes and IT band. Decreases tightness associated with hip injuries. Allows more flexibility in the hips for a greater turn radius and recovery.

photos by: PATRICK RUDDY

SURF FITNESS INFO VISIT: SALOMONSERVICES.COM

5. Lateral ball slams: This exercise is for core power and thoracic rotation. This exercise increases power output from the core which allows for explosive turns and recovery.

6. Release phase of the lateral ball slam with follow through rotation. 7. Medicine ball squat: Targets chest, shoulders, and triceps with medicine ball push. Squat phase targets glutes, quads, and hamstrings for developing stability and strength. Total body movement and functional development for multiple turns. 8. Reach phase of the calf raise squat exercise: stretching the body vertically while initiating gastroc function. 9. Bosu ball push up/knee up: Simulating surf up phase for rapid wave entry and enhancing deeper duck dive. Targeting push power and hip flexibility on an unstable surface. 10. Box jumps: Vertical movement to enhance power and explosive movement from the ground. This is the rapid weight and un-weight portion of vertical movement associated with surfing (i.e. bottom turn to top turn). 11. Jump phase of the box jump 12. Landing phase (with stability) of the box jump

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CROSSFIT CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting, running) executed at high intensity. At CrossFit NSB, you will find kettlebells, barbells, medicine balls, rowers, wooden boxes and open space for running, jumping, climbing, lifting, and throwing. The workouts themselves are completely scalable, which means that a new participant and a CrossFit veteran can complete the same workout with changes in load and intensity. CrossFit workouts will deliver phenomenal fitness alone and/ or as a complement to your sport-specific training regime. Their fitness programming aims to improve your capacity in ten recognized fitness domains: cardiorespiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

A typical warm up usually includes a light cardio warm up followed by a variety of stretches to warm up the muscles. An example of a CrossFit "wod" (workout of the day) would be "Cindy" which would include as many rounds as possible in 20 minutes of 5 pull ups, 10 push ups, 15 air squats. All movements have modifications to your level. This is a good way to compare and track your improvement in months to come. Another example of a CrossFit workout would be 10 minutes of intense activity: 50 meters of a high bar sled push and 50 meters of a low bar sled push, which gives you variance of engaged muscles followed by 10 tire flips, which is a multi joint movement which would involve your whole body. Repeat as many times as possible.

photos: PATRICK RUDDY

FOR MORE INFO VISIT: CROSSFITNSB.COM

GET FIT WITH FLUID

MMA

Calling mixed "martial arts a lifestyle is about as accurate as it gets. It consumes your life in the best way possible.

With MIxed Martial Arts (MMA), it seems like people get involved with the Training Aspect for so many different reasons. Some come to learn the training, and othersâ&#x20AC;&#x2122; for the personal challenge. Armory in Port Orange is the best spot to learn more about the sport of MMA. For Team Member Rory Every, MMA drives him and keeps him focused on his goals. Here is what he has to say about it:

"Calling mixed martial arts a lifestyle is about as accurate as it gets. It consumes your life in the best way possible. It drives me to make better choices in all aspects of life. The bond I have with all my teammates at The Armory is something you can't describe, we are a big crazy family."

photos: JASON EPPERSON

FOR MORE INFO VISIT: ARMORY OF DAYTONA BEACH

"By saying it consumes my life, it means when I get off work everyday I know right where I'm going. I'm at the gym by 5, teaching all the little groms jiu jitsu until 6. Then it's my turn to do the classes myself. I will usually do jiu jitsu from 6-7 then finish off the night from 7 & on with striking or wrestling, whatever I have to focus on most for my next fight. Majority of us are in the gym 5 or 6 days a week, and I truly believe the workouts we do are something that no regular gym can touch."

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Outdoor Tricep Dips Body Bonus: Firms up back of upper arms. Finish: Inhale and lower hips by bending elbows to about 90 degrees. Pause, then exhale and straighten elbows to push up to the starting position. Repeat. Technique Tip: Avoid moving so deep that your upper arms move fast past your shoulders' normal range of motion. Bicycle with Chest Press Body Bonus: Firms up pectorals, abs, core, & legs Start: Lie on your back, wrap tube around your back under your arm pits, choke onto tube. Begin with elbows raised sideways to shoulder level, hands held up to eye level. Turn head, engage abs as you exhale, and push both elbows out. Bring one knee to chest. Repeat other leg. Jump Step-Ups Feel the Burn: Firms glutes, thighs, and sneaks in a cardio interval, too. Set-up: Outdoors, find sturdy bench or step. Then place your left foot flat on top. Keep hands in a running position. Start with a low step, then work your way up to higher steps or benches.

FIT4MOM FIT4MOM is the country's largest fitness program for moms offering pre and post-natal fitness classes for every stage of motherhood. At Port Orange- New Smyrna Beach FIT4MOM, they offer Stroller Strides速, Fit4Baby速, and Body Back in the Port Orange, Daytona Beach, and New Smyrna Beach areas. FIT4MOM believes in the power of moms. Stroller Strides is a total fitness program that moms can do with their babies. It includes power walking and intervals of strength and body toning exercises using exercise tubing, weighted balls, sliders, the stroller, and the environment. Stroller Strides instructors weave songs and activities into the routine designed to entertain and engage baby, while moms are led through a series of exercises specific to her role as mom. A typical workout is 60 minutes long, consisting of 5-7 stations.

Spinal Twist Body Bonus: Increases range of motion and releases tension in your torso. Movement: Sit next to your stroller or couch and extend both legs straight in front of you. Bend right knee and cross leg over bottom leg, placing right foot on outside of left knee. Sit tall and try to lengthen your spine as you reach left arm over right thigh, pressing left elbow against outside right thigh. Technique Tip: Hold both shoulders down as you turn your torso.

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FLUID FEATURE

PHOTO COURTESY OF: SNELL

LAWYER-UP SNELL & SNELL W I TH

Where are you from and how long have

Being an avid surfer, are you more health

my capability, I have no problem recognizing

you been practicing law? Born and raised

conscious than other attorneys? There are

that and helping you find the right attorney.

in Daytona Beach (Seabreeze graduate) and

plenty of attorneys more health conscious or

have been practicing law for 25 years.

athletic than me, but I try to surf as much as

Thank you for your time. Any last words

practical to stay in shape for that. I do not follow

for the readers? My life and my practice

Where did you go to Law School and what

any strict regiment or training. My wife helps me

are low stress, because I keep both simple

was the experience like? Nova Southeastern

make sure I eat healthy and make good food

with low overhead and feel blessed everyday.

University. It required discipline and knowing

choices, and she is an awesome cook.

I enjoy what I do, especially when I see the relief I bring to my clients who come in

your strengths and weaknesses in order to focus more on more difficult courses. Plus

What is some of the biggest legal issues

anxious and stressed, often minor matters

living in south Florida was an experience in

for Central Floridians? The Great Recession

that I resolve many times with just that one

itself.

had a big impact in our area as well as Florida

consultation. Although my consultations are

generally, so many people had issues with

not free, as with most experienced attorneys

What type of Law do you practice today?

excessive debt and under valued properties,

(with the exception of personal injury/medical

My practice concentrates on bankruptcy and

or high mortgage payments with less

malpractice), they are worth every penny

debt settlement, real estate and foreclosure

household income, so I was handling many

as the focus is on your legal problem and

defense, wills and probate, and some criminal

more bankruptcy and foreclosure cases.

options for resolution.

defense.

Now with the Economy rebounding, I am handling more civil disputes, asset protection,

What tips do you have for choosing

evictions and Will preparation and probate.

a lawyer? The most important factor is experience. Knowledge is power.

Over the years you've helped so many people in the community with legal

Law practice requires grueling hours, how

services. What separates you from other

do you fit in time for surfing and travel?

lawyers in our area? I believe I offer honest

As a sole practitioner since my father retired,

and straight forward advice with a goal of

I do not have to report to partners or any

quick resolution at fair price based on my

superiors. So, that allows me to arrange my

experience and broad knowledge. Itâ&#x20AC;&#x2122;s not

schedule and calendar as necessary. Life is

about the money, it's more about solving

too short and precious to not live it now.

people's basic legal dilemmas. If it's beyond

Surfing photos: TUPAT Profile photo: RUDDY

SHAPING A HEALTHY LIFESTYLE with SHEA LO P E Z

With years of experience traveling the globe, surfing waves of all consequences, while competing against the worlds best surferâ&#x20AC;&#x2122;s/ athletes, Shea Lopez has learned a thing or two about longevity through healthy living. An advocate of a daily yoga practice, mixed with plenty of surfing and recreation, while fueling the body with the proper nutrients, have been some of the keys to Shea's good living. I caught up with him on a nonrecreational day to ask him a few questions about all of this.

Tupat: Hey Shea it's almost summer camp time, and I see you have picked up the pace again with your fitness and health. What are some of the things youâ&#x20AC;&#x2122;re focusing on now? Shea: Raising 3 daughters, I have to keep up with them daily. We surf, skate, and fish together. Pretty much the same thing we did as kids. The biggest difference, though, is instead of going to 7-11 and getting a snickers bar, we're eating a lot healthier. My wife, Dawn, is always

Shea: It's been a pleasure to experience other people's surfing through my shapes. It began for my daughter, Lina, and her friends and now has spread to others that are interested in my work. I am thankful for all that surfing has given me and looking forward to the next generation of young surfers. Tupat: Speaking of young surfers, your daughter, Lina, has quite the style. Did she learn this at your Surf Camp?

"I always performed my best

Shea: Lina is always right there at surf camp listening to every thing I tell the kids, and wether it's a 4 year old standing up for the first time, or 9 year old Zoe Benedetto learning to do airs for the first time. I teach that proper form and style, makes everything easier, especially on the eyes.

when I was healthiest, so my main focus was to eat right, sleep well, and stay relaxed." preparing various pastas, salads and other quick nutritious meals that we take on the go. Tupat: What are some of your favorite dishes that you like to eat? Shea: Summer pasta, cold, in a big bowl in the fridge that we can eat from all day. Any fresh fish that we catch or our friends catch. We usually eat fish raw or seared in various styles of poke and mix salads. Tupat: You've been shaping a lot, how is that going?

Tupat: So what would you tell a grom or someone looking for advice on surfing better through fitness? Shea: I always performed my best when I was healthiest, so my main focus was to eat right, sleep well, and stay relaxed. Words and Interview by: Tupat

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fishinG REPORT Inshore As we leave our windy months, we enter one of the best times to hit dock pylons and drop off structures for inshore fishing slams. Sight fishing on the flats will also fire up once the wind slows down and the sun beams into the water. Summer is on a steady approach but this marks some of the best peak times to catch some sizeable fish. Snook, Triple Tail, and other game fish will be on the prowl to satisfy their increasing hunger as the water temp warms up. Anglers have already started proving a healthy bite off the Ponce Inlet jetty with sturdy slot Snook. For anglers fishing the flats, be on the lookout for huge schools of black drum looking to feed on shrimp, carb, and cut oyster. At this time last year, Mosquito Lagoon proved to supply a severely hungry batch of larger Spotted Sea Trout scattered among potholes in the grass flats. Smaller trout can be found on transition edges of the flats where water drops to 3-6 feet in depth. Slot Red Drum will continue to school up in larger numbers during the transition months heading into summer. The larger over-slot Reds can be found in much smaller schools, sometimes alone, roaming the flats warily. We have also recently witnessed them laying down, basking in the sun, on sandy banks that lay adjacent to mangrove lines. Prepare yourselves for a healthy bite in the next two months with tight lines!

offshore Be sure to fish your local reefs, ship wrecks, or other structures. Bottom fishing for grouper and throwback reds is still great until the bait pods really show up. Summer means getting into topwater fishing. Look out for larger schools to begin showing up in numbers as the spring and summer waters begin to warm. Kings have begun to show up in the 30 lbs plus range. Live bait is definitely the bait of choice to land the larger ones. Be sure to look for birds and bait balls emerging. Your bound to get on wahoo, tuna, and sailfish in the deeper blue water. Mahi are also close by and will become larger in size and number as the water warms. Inshore outlook brought to you by Reid Ogden Offshore outlook brought to you by Everglades Boats

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GROM STOP

Nikita Pandelos

17 YRS OLD photos: DAVE NILSEN

Homebase? Daytona Beach Shores. Sponsors? â&#x20AC;ŚLost, Grom-it.com, and Beyond Coastal Sunscreen. Nickname: Kita. What inspired you to start Grom-it? I've always really enjoyed painting surfboards, but sometimes its hard to think of designs and get inspired, so Grom-it seeing people get inspired to grom their boards and to win sick prizes, along with having the opportunity to travel and make videos for the website. Dream trip? That's a hard one. I've wanted to go to Pascuales in Mexico for a while now, so either there or a boat trip in Indo. Yourself in 5 years? Graduated from college, doing great things with Grom-it, and living somewhere where I can get barreled every day. Shaper? I've been riding Greg Geiselman's shapes since I first started surfing. Lately, I've had fun shaping with Shea Lopez, his boards feel really good. Ponce or NSB inlet and why? Definitely Ponce. It might not be as consistent as Smyrna, but it is a better wave for sure. Favorite thing about living in Central Florida? Its pretty cool to be able to drive on the beach, I hope it doesnâ&#x20AC;&#x2122;t get voted out. Have you ever been star-struck? Nah, I can't really picture myself being star-struck by anyone. Best breakfast place? Mike's Galley Instagram name? @nikitapandelos Big airs or deep pits? Barrels for sure, that's the best part of surfing. Thanks to? My parents for sure, my sponsors, Jimmy Johnston for being the first person outside my family to care about my

"I've always really enjoyed painting surfboards, but sometimes its hard to think of designs and get inspired, so Grom-it is where you go to get inspired."

PHOTO: RUDDY

is where you go to get inspired. What do you enjoy the most about Grom-it? It's awesome

surfing and taking me on my first surf trip, Greg Geiselman, Shea Lopez, my sister Lily and Fluid Mag for featuring me in this month's issue! Sponsored by:

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PHOTO: RUDDY

FLUID EXTRAS

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PHOTO: JASON EPPERSON

PHOTO COURTESY OF: NIKITA

PHOTO COURTESY OF: CODY

PHOTO: RUDDY

1. THE OUTRIGGERS GIRLS KNOW HOW TO HYPE IT UP! 2. WAVES + BABES + BOATS=SUMMER @NSB 3. BIRDS EYE VIEW OF THE COASTAL CRAFT BEER & ART FESTIVAL AT NEW SMYRNA MARINA. 4. SUPER GROM, NIKITA GETTING HIS GROOVE ON IN NICARAGUA. 5. CODY TAKES TIME AWAY FROM HIS MUSIC TO HANG WITH A CENTRAL FLORIDA LOCAL.

PHOTO: RUDDY

PHTO COURTESY OF: HOLLY

6. HOLLY GETS PRETTY CHUMMY SOMETIMES. WHAT A GIRL! 7. DON'T PICK A FIGHT WITH THIS GUY. MMA STANDOUT, RORY EVERY. 8. THE PERFECT TAILGATE VEHICLE. GAME ON! 9. DJ CLUTCH RIDING DIRTY. 10. ATTACHED AT THE HIP.... AND ARM.

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