Boris' Journey to Self Mastery

[Bumanov]

This week's practice and okay: I've been working in my climbing, something I have been neglecting and has been on maintenance mode for a while. There's diminishing returns going from V7 to V8, not much learning to be had at these levels, although as a climbing coach and trainer at a climbing facility it's part of my job to continue to train in this area (even though I feel my calling going to other things at this point in my life). My boss today told me to start using the closed crimp on the harder routes when necessary (think stacking the proximal interphalageal joint directly pads of the fingers, which allows you greater grip on the tiny holds; the issue is that this places the greater load on the finger joints and even with 4 years of climbing experience I still aviid these, the risk to reward just isn't there for me). 

 

I spent time this week practicing acroyoga, something I have always found enjoyable and a great way to connect with other people. I've neglected my Floor 2 program although I have been practicing forward rolls, HS to forward Roll and some other soft acrobatics. I realize that I need to narrow down my practice to be more specific in the areas that need structure, while also making time for play, which would be acroyoga and acrobatics. Adding more structure with the Floor 2 program is too much. Choosing a few elements to practice during play time feels better. What will be structured is basic strength and conditioning, shoulder rehab, and the more intense stretching sessions. 

Something I've added this week to my warmup is Yuri's band routine, shoulders have never felt better. Although after climbing,  because of the position of the shoulders on the wall, I feel the tension returning to the front of the shoulder. 

Ive been having difficulty changing my mindset/perspective, the ratio of yin to yang in my practice is more 1:2, when ideally I believe it should be 1:1. Night time seems best to do some yin stretching. laying on the floor with my feet up on the wall on straddle while reading a book feels great. 

Some days the butterfly feels like I've been making progress and then some days I feel I wake up and it's all gone. Today I started butterfly and it felt like my knees were by my ears. I had my friend help me with the stretch and after about 3 rounds of C-R my knees were almost to the floor with my heels about 6 inches from my butt. However if I go back into the stretch about a few hours later it feels like I'm back to square 1. What is it I'm doing through my day that just keeps this posture locked up for me? Why does the brain keep this one so guarded? 

I would like to share this piece by Todd Hargrove, really impacted me: 

https://www.bettermovement.org/blog/2017/the-intentional-stance

Thanks for reading, 

Boris 

 

[Nathan]

On 2017/5/11 at 11:58 AM, Bumanov said:

"what authority or right do I have to be teaching others?"

Perhaps none, but does that matter if you are not claiming to have authority? Be honest about what you can and do offer, and don't try to offer something that you cannot. If someone wants you to share your knowledge/experience, then you share. Until you claim to/attempt to offer more than you actually have to offer, there is no fraud. This is how we grow and become more knowledgeable/experienced. Your ideas and methods will likely (should) have changed/grown/developed by the time you are 50/60, but that does not mean that what you have now is of no use to anyone. As long as you are honest with yourself and your clients about that, then I see no issue.

[Kit_L]

On 5/11/2017 at 0:58 PM, Bumanov said:

I feel so much fear around the question "what authority or right do I have to be teaching others?" when there are coaches out there with so much more experience and talent.

Young man, that is just your mind torturing you. What Nathan writes above, I share. If you teach from the heart, and teach things that you have personally found to be helpful, and teach in the spirit of, "try this, see how it feels", how can that be anything but a blessing for others? There are a huge number of "qualified" people out there teaching complete crap—merely regurgitating what was crap when it was taught to them. Yes, there will be people who know more than you, but so what? Stand on their shoulders and go far! Why do you think I put so much effort into the things I do? So others can benefit, is all. Life is short.

[Bumanov]

@Nathan and @Kit_L  You are absolutely right! Thank you so much for your inspiring words, I will keep them at heart for the next time my mind decides to torture me and I lose faith in myself and my path. And thank you @Kit_L, you're work has taught me so much and in turn has helped me to teach others. I really hope to meet you some day. 

[Bumanov]

Saw a PT today concerning my right knee. Multiple ankle sprains in the past, hypermobility in the ankle, hypomobility in the hip are taking my patella out of alignment (umbrella term: patellofemoral syndrome). The lateral structures are particularly tight, especially TFL and Vastus Lateralis. I get a sharp random pain in the patellar ligament when I come in cossack squat, or stay too long in hero's pose. Luckily no meniscus damage. After some soft tissue work, she took me through a Kinstretch sequence (FRC/Spina) to help with internal/external rotation for the hip and taught me CARS for the knee and a close-chained mobilization technique to increase internal rotation at the knee (which is currently 15-20 degrees, the ankle compensates for the rest, hip internal rotation isn't much better). I've added single-leg RDL and Peterson Step-Up to my program.

She also showed me a nice stretch to TFL. In the Couch Stretch, turning the shoulders away from the hip being stretched will target that line. Also thought about playing around with the arm position, raising it overhead with the spine in slight extension may intensify it (as if Couch stretch wasn't intense enough). 

I scheduled another session with her in a couple weeks. She is planning on teaching me how to use cupping for my recovery/yin practice. This used to be done to me as a child when I got sick. I never thought about using it to help open up tense tissues and heal damaged ones. 

 

Today's Session: 

-60 minute rocket yoga flow

Break for lunch. Salad, roasted veggies and baked salmon, fried gyoza. Dessert was honey greek yogurt, an apple and almonds. 

Main Session: 

Warmup: some rolling/crawling/release on the floor. Yuri's band sequence. Squat sequence. 

Core: Hollow body (Upper-Lower-Full) 30 sec, Side plank on forearm hip pulses 30 sec plus top leg lift x10, arch hold with 2lb weight in hands overhead 30 sec, wipers hanging from the bar x8. 2 rounds

Skill: FL 10 seconds on 10 seconds off, 5 rounds. I used the light resistance band, which allowed me to open into an adv. tuck position and really keep my scap retracted and depressed, elbows locked. I was very happy with my form. Same setup for Tuck Planche, also with the slightly heavier resistance band. 5 rounds of 10 sec on/off. I alternated btw FL and Planche for 3 sets. Felt great after and strong. 

Strength: 3 sets of each. Pullups x7, Ring dips x5, single leg RDL x12/leg with 10lb weight, Peterson Step-Up x20/leg. 

FInished with 1 round of rotator cuff sequence: band retraction pulses x40 with hold at end rom, external rotation x20, drawing the sword x20, single arm cuban rotation (elbow on knee to take deltoid out of the equation) x20 with 5lbs. 

Thank you for reading!

Boris 

[Bumanov]

It's been an interesting week. After a long and hard training day on Tuesday, I had a pretty terrible night of sleep. Wednesday I felt drained and couldn't wait to finish class and work. Any movement practice was light and focused on limbering and decreasing soreness, which was very intense around the hips from the Kinstretch sequence and the single-leg RDL's. 

Thursday was better. I went to a 2 hour Contact Improv basics class, a much needed yin practice. Nothing like bodies rolling around on each other and on the floor to help release tension and soreness. We worked through what the teacher called "known pathways," a solo practice of transitioning from prone to supine to sitting, changing levels in various ways, before using these pathways with a partner. I liked his definition of an Inversion: "when the center of gravity (sacrum) is above the center of consciousness (head)." This applied to the basic shoulder rolls.

Friday was another light day. Practiced juggling. FINALLY getting comfortable and decent with the 3 ball cascade. Although I've only been practicing for a little about once a week, I was still surprised how difficult the skill was to learn. I had to confine myself to a little circle on the ground to teach my feet to stay planted and my hands to throw the balls more accurately. My friend showed me the next pattern, Tennis, where every 3rd ball arcs over (and eventually ever ball will arc over the center for the reverse-cascade). This pattern showed some progress. 

I met a very interesting human on Friday at the park. He was practicing Contact Juggling with a medium sized, 5 lb clear sphere. It was incredibly beautiful to watch as it flowed on the back of his arms, around his neck and chest. Such amazing movement and incredibly challenging to learn. He said almost everyone who he has t

aught it to quits because it takes at least 6 months of dedicated practice just to get something cool going. Most people don't have the patience for it. Very interesting to also see him balance this sphere on his head while juggling 5 balls...

Today, after mobility and warm-up I did some climbing on the 45 degree wall. V5's were challenging and I tried a few 6's. I'm finding the lack of confidence in my climbing, a feeling of clunkiness and a greater inclination to muscle through movements instead of using good technique are areas of improvement. The lack of confidence stems from a feeling of "not enough," as I should be dedicating more time to climbing (I have a real aversion to that word, I feel everyone these days loves to tell people what they should be doing). What's interesting is that people who watch me climb tell me that I look very fluid and controlled on the wall...as Kit said, my mind loves to torture me. Any remedy for this?

I've tried meditation, can't seem to stick with it. What's been helping is journaling at the end of the night. 3 pages of mostly nonsense but it helps clear my head and I notice my quality of sleep greatly improves. Are there any other practices people suggest? 

Thanks for reading, 

Boris 

[Kit_L]

17 hours ago, Bumanov said:

...my mind loves to torture me. Any remedy for this?

Don't listen to it. Instead, move your awareness out of the head (where it is involved with the monologue) to sensations in the body—feeling what's happing in the body, right now. Repeat as necessary! 

17 hours ago, Bumanov said:

I've tried meditation, can't seem to stick with it.

What did the guy with the 5lb glass sphere say? Six months minimum to get anything going? Meditation is the same. Of course you can't stick with it—your mind does not want that (actually, does not want to be seen). As for "I should be doing more climbing..."—there are 60 seconds in a minute, 60 minutes in an hour, etc. Same for everyone. You can't do everything, so decide what you want the most, and devote your time to that. The metaphor is perfect: if you are juggling too many balls, put one or two down. Thanks for posting; it's lovely to read, and it is the modern dilemma.

[Bumanov]

On 6/11/2017 at 5:40 PM, Kit_L said:

The metaphor is perfect: if you are juggling too many balls, put one or two down

Amazing, I would never have thought of that. Life's lessons staring me right in the face. If only I would take my sunglasses off to see them properly. Thank you for taking the time to read and respond @Kit_L , I greatly appreciate your words.

 

Someone dear to me said something similar, "Simplicity Amplifies." When I narrow down what I want to do to a few important things, I can amplify their growth with my concentration and focus. My movement practice is so diverse that progress is incredibly slow in all the different facets. The challenge in now to hone in on what really matters to me. I'll leave the question of "why" for another day  (it's worth delving into, although I practice because it's such an integral part of my being and it fills me with joy, I can't imagine myself not having a regular practice). 

[Bumanov]

Today's Practice:

Floor flow, started with some structure and moved into improvisation. Created an interesting shoulder sequence. Supine, hands in a T-shape, I start with a twist bringing opposite foot to hand while pressing the other arm into the ground and away from the leg that rotated. This line felt great as I actively pulled the arm-leg in opposite directions from each other, so I decided to explore different lines by position my arm on different angle in the arc while the leg also moved to create the oppositinal force. I also explored pronating/supination the forearm and internally/externally rotating the shoulder joint. 

The rest of the warm up was Yuri's band sequence, some skin the cats and a rice bucket sequence to prepare the forearms/wrists/fingers for climbing. 

I spent some time climbing, mainly sticking to the 45 degree wall. I managed to clean up the V5's I struggled with last time, got a V6 and projected a V7. 

After this was some Skill work: Front Lever and Tucked Planche with resistance bands. 10 seconds on 10 seconds off for 5 rounds, 3 sets alternating btw the 2 patterns. Limitation is the FL was grip because of climbing and core. 

Strength work was 3 sets of Rows with feet elevated for 10 reps, parelletes flow: L-sit to Shoulder stand to Croc on each arm to straddle sit back to L-Sit and single-leg RDL's with 15lbs for 12 reps. I challenged the balance a little by standing in a soft matted surface for these. The L-sit bent arm press to shoulder stand is feeling solid. The pike push-ups are paying off. I'm finally able to maintain a 90 degree bend in the elbow as I lift the legs up, which before was not possible. 

I finished the session with rotator cuff capacity work, 3 rounds of 20 reps for each exercise. I added poliquin step-ups with 5 on weight for 20 reps as well. Lastly I massage my shoulders with a lacrosse ball. 

Im enjoying the FL and Planche work. In an effort to keep things simple, these will be my strength goals, perhaps along with HS press. 

Will give meditation in the morning a go  

Thanks for reading, 

Boris 

[Bumanov]

Sunday's Practice:

Warm-up: joint mobility, sections of "Form of the Father", a tai chi sequence taught by Fighting Monkey. Squat sequence, shaking/bouncing, leg kicks

Skill-Work: crow to headstand kick up to handstand. Managed to stick the landing a few times. The less I kick with the legs/low back and the more I explode off the arms the better my form feels, the less of an arch as I end up in handstand. Not sure if that's proper technique...Played with some air baby, can get to 1 finger on each side although it will be a while before that finger will lift. Feels like a strength/endurance limitation rather than balance, it's intense on the obliques. 

Strength Circuit: 

-Pull-ups alternating grip: 7,7,7,8,7,7

-Pike Push-ups with feet elevated: 5,4,4,3,5. These felt more challenging than normal, perhaps because I was working that motion dynamically in the skills work

-Rows: 5x12

-Pushups on Parallel bars (feet elevated same height as bars): 7,6,5,5,5. Working on increasing ROM and lean as I go down. 

-Leg Lifts Pike and Straddle variations on parallel bars: 5x12

Tuesday's Practice:

-Front Lever & Planche: 10 sec on 10 sec off for 5 rounds. 3 sets. I tested my Planche after all this work and I managed to hold the tuck without resistance bands for about 10 seconds (a first for me). It seems I wasn't challenging myself as hard as I could have, which means I should start with the tuck hold without bands next time I train the hold, keeping the toes of one foot down and alternating. 

Today's Practice:

Floor work, Release technique. Started with my usual warm-up then began to improvise and flow. Played with Crow to headstand kick-up to handstand and Macaco. Would any one like to offer some feedback? Not sure what I should be focusing on to clean it up. 

Finished the day with a community Fighting Monkey class. Love Aswad (@trumovmnt) he's an amazing teacher, so happy I found him. We began class with Stillness practice. Horse Stance transitions starting from straight legs in a straddle to balls of feet, bending the knees forward and squatting down keeping the heels lifted then placing them down, hold then straighten. A lot of fun partner work with the practice balls (head, ribs/pelvis, feet, then combination of all three, then keeping the feet planted). Helicopter partner game. Class time flew by too quickly. Met some awesome people too. Body feels great after a long day, now to study for my midterm! 

At some point I will write a post (it will be a long one) about the walking breathing meditation I've been doing inspired by the workshop I took with Steve Maxwell. Nothing new under the sun, I'm sure there are people who practice this, I'm just surprised at how I've been able to systematize and create progressions for breath holds while walking. Been feeling incredible benefits from this practice. 

Thanks for reading,

Boris

[Bumanov]

It's been a while since I've posted my sessions. 3 weeks actually. A lot of things have happened since then. My girlfriend and I had a few "breakthrough" talks. She noticed how dis-empowered and monotonously I've been going about my days. No passion, no fire. All water, just trying to flow by the days and get to the end (on a daily basis and in the long term). School has been a wave of up-and-down. Some classes are exciting (like Shiatsu), while others bore me and I find it challenging to stay focused. My movement practice has been uninspired. Work at Brooklyn Boulders likewise...

So we talked about how I can bring desire back into my life. When she asked me what I want, I had a very hard time answering this simple question. "I don't know." After some digging, we uncovered that I've been holding onto 2 dis-empowering beliefs:

1. "I shouldn't want things for myself because typically when I strive for something I want, or set goals for myself, they never happen." This goes way back to when I was practicing martial arts devoutly at 13 years old. Daily practice, daily class at the studio. It was my everything. Until my mother decided to take me away from it to focus on my studies in high school. I was devastated. It was a pivotal moment that set the course for my life in the opposite direction I wanted to go. "Man plans and God laughs" was the motto. So I just didn't plan. 

2. "I have nothing to offer or share because there is nothing new under the sun." We talked about this one previously in the blog. As Kit mentioned, "We stand on the shoulders of giants," his words hit the nail on the head. Yet this specter still seems to loom over me from time-to-time. 

Movement drives me, it brings me passion and fulfillment. However, my work at Brooklyn Boulders is not fulfilling. I don't love climbing nor care to train for it. Despite having several members that have a similar movement mindset, there is no one I feel I could learn from. My girlfriend doesn't really understand where this need for a teacher comes from, but I often wish for someone to guide me through the process, a process which for the past 4 years I've undertaken on my own. What originally inspired me towards movement outside of specializing in one thing (such as climbing) was Ido Portal. So I've decided to go back to those roots. Although money is a greatly limiting factor, I decided to go for broke and attend classes at an Ido Portal Method studio in NYC. I took one class and absolutely loved it, it rekindled my fire. Decided to go to class once a week and practice what I learn outside of class on top of my typical 3-4x a week strength and conditioning sessions. Climbing has been put aside (for now) to make space for this. 

Training overall these past few weeks has been going pretty well. Still working on Front Lever and Planche. Can now hold a Tuck Planche for 10 seconds as a max best effort. Nailed a few new moves, like headstand kip-up to handstand. Shoulder feels great and hasn't bothered me. Poloquin step-ups and high rep mobility for the knees is working like a charm. Numbers for pull-ups have gone up. Had a minor breakthrough with the dragon squat pattern. 

Unfortunately, I think I did too many backbends yesterday. At night I felt a burning intense sensation around the SI joint, lower back area. Goes away with laying down and standing, but returns when sitting. Didn't go to my movement or massage classes this morning. Had a hard time even just getting up off the floor. After my morning mobility session, standing flexion of the spine is where the most intense pain is (none on the standing back bend). Possible disc herniation at L5-S1? After doing spinal waves, bouncing/shaking, ROM the area felt better. Was able to get into plough pose at the end. The most intense movement was trying to round my spine from the neck down in a standing position to come into forward fold. Took several tries but managed to get there at the end. A hip hinge from standing to 90 degrees at the waist was also intense (but in a much nicer way). Anyone have any tips for rehab-ing this area? Will probably go through this morning sequence 3-4 times more today. I expect it to be fully healed within a week. 


 Thanks for reading everyone! 
Boris 

[Nathan]

Guess you're human just like the rest of us  Glad you talked it out and seem to be headed in a better direction!

Sorry, no ideas about the back, but what you're doing sounds pretty reasonable. Only thing I'd add is be careful with those expectations... they often lead to disappointment 

[Bumanov]

@Nathan Back feels much better, it's at 90% and hasn't affected my sessions today or yesterday. The thing is I've never felt like I've been going in the wrong direction. In fact everything felt fine, I'm in a massage therapy program, doing my movement practice, teaching others, making a positive impact on those around me. It took an outiside perspective to show me how blindfolded I've been when it came to my own desires, which I've shied away from for so long.

From the Bhagavad Gita, "When you keep thinking about sense objects, attachment comes. Attachment breeds desire, the lust for possession that burns to anger. Anger clouds the judgement, you can no longer learn from past mistakes. Lost is the power to choose between what is wise and what is unwise, and your life becomes an utter waste. But when you choose to move amidst the world of sense, free from attachment and aversion alike, there comes the peace in which all sorrows end, and you life in the wisdom of the Self." 

This has been my mantra since I read the Gita 5 years ago. Made it feel okay to not desire things, or set goals. I tried to keep my days simple, practice, learn and grow, without any vision for the future. 

I recently read an auspicious post on the Gita by an yogi on Instagram, Marc Robberds. He wrote, "But what happens when there are no more goals to be attained? Often ambivalence arises, disguised as non-attachment but it's actually that the person doesn't care anymore, which is a form of aversion. Is there a way to remain passiaonte without the wanting/craving and without aversion?" 

So I guess the shift in perspective for me moving forward has to be on simply doing the best I can in every situation. Even if work doesn't inspire me, doing my best as a trainer/coach to empower my clients. If it's good/bad, doesn't matter. It's about aligning your whole mind-body with your intention to get something done. I've been reading Potent Self by Feldenkrais, who calls this spontenaity, where you let go of all resistance (what he calls cross-motivation) and your whole being is devoted to the act. 

 

Edit: What helped a lot with the back area was a lacrosse ball all along the iliac crest, lateral border of the sacrum, as well as the muscles in the posterior hip.

 

[Bumanov]

Monday: Bent Arm session. 

Changed up the warm-up routine for the legs: 20 ankle rotations/direction, 20 knee rotations/direction (10 with the heels grounded, 10 with the heels lifted/full knee bend).Then single leg balance while the other knee is raised up (hip at 90), doing this open/close movement where the knee rotates out, there is some rotation happening in the hip of the standing leg. This followed by full circles at the hip. After 20 of each the outside hip of the standing leg burns like crazy. I follow these with both feet grounded hip rotations, which feel like butter. Learned this little sequence from Fighting Monkey, it's a part of what they call "Form of the Father" and appears to be taken from Tai Chi. 

12x1 rings muscle up. Decided to start from scratch with this pattern, focus on 1 quality rep at a time. In between reps I did legs: 3 sets 90 second horse stance, Behind the knee shrimp squat x6, front to back scales x8/leg. 
-Pullups: 3x7

-Pike Pushup: 3x5

Tuesday: Straight Arm

- FL & Tuck Planche, 3 rounds 10 sec on/off. Moved to a lighter resistance band for the Planche. 

- Single Leg Romanian DL 10kg 2x20
- Kinstretch Hip Int/Ext Rotation sequence. 

Wednesday (Today): Bent Arm
Was a lazy day, had to spend almost an hour on the floor before my body was ready for anything more vigorous. Worked on some locomotion patterns. Lower down from handstand to the bottom position of the straddle press, was only able to hold this position for maybe 5 seconds at a time. 
- Pullups: 4x7
- Pike Pushups: 4x6 (with feet elevated to a bench), nice progress here. 
- Poloquin Step-Up (knee rehab): 4x20 w/ 13 kg. 

Hope to get in one more Straight and Bent arm session in this week, as well as take a Movement Class at the Ido Portal studio.

Thanks for reading, 
Boris  

 

[Bumanov]

Today's Session: 

Warm-up: Joint Rotations, spinal movements, hangs, balancing sequence from fighting monkey, cossacks, tea cups with 5 lbs. 

Core: Frontline drill with  5lbs/hand 1 min, backline drill with 2.5 lbs/hand 30 seconds (really felt this in the lower traps), side plank pulses + 10 leg raises, single leg glute bridge + 10 leg raises, ab wheel on knees 10 reps. 

Skill: Straddle press negative x6 paired with Dragon Squat x6/leg with foot elevated about 6 inches. Finally starting to understand this pattern. Press is challenging, finding active compression is really the missing component and strength in the bottom position. Jump to straddle is feeling solid, about 70% of the time I'm getting into a solid hold before I do the negative. 

Strength: 3 cycles of FL to Single Leg RDL with 12kg x12 reps to Tuck Planche to Poliquin step ups 8 kg x20 reps.

Shoulder Rehab: 2 rounds of Band retractions to Drawing the Sword to Single arm cuban rotation 10 lbs x12 reps. 

2.5 hr session, warm up and core took 1 hr 15, skill work took 30 min, strength work 30 min, rehab 15 min. 

) x6

[Bumanov]

Tuesday's Practice: SAS

Warm-up: floor Release, joint rotations, tea cup with weight for the shoulders, some halos with a 35lb ball felt great. Core Sequence with front and back line drills, forearm side plank pulses and leg Lifts. 

Strength Sequence: 3 cycles

1. Front lever: 10 sec on/10 sec off for 5 reps

2. Single Leg RDL with 12kg x12 reps

3. Tuck Planche: 10 sec on/10 sec off for 5 reps

4. Bulgarian Split Squat, first set with 30lbs for 8 reps. 2nd and 3rd set were with 35lbs for 10 reps. 

Rehab: 2 rounds shoulder retraction with band, drawing sword, single arm Cuban rotations with 10 lbs for 12 reps, poliquin step ups with 8kg for 20 reps  

Today's Practice: BAS

Warm-up: joint rotations, wrist and squat sequences, skin the cats 

Skill: 6 reps of Straddle press negatives and Dragon Squat. I elevated my foot to a yoga block, felt pretty good, progress is being made  

Strength:

1. Rings Pull-ups: 5 sets x 10,9,8,8,8. Numbers have gone up pretty drastically. Not sure if it is because I did it in the rings and the natural turning of the forearms from promoted grip on bottom to supinated grip on top made it easier. 

2. Pike Push-ups: used a higher platform for the feet. 5x6

3. Tailor Pose: 3 rounds for a 2-3 min hold. Not sure if it was because of the heat in NYC or because I've been active since morning but I've never felt so open in this position. Heels were a couples inches from the groin. Knees were maybe 4 inches from the ground. When I went into my pancake, it only took me about thirty seconds before I was able to actively pull my chest to the ground without any assistance from the arms. Strange but I'll take it! 

Wont be able to practice much the next two days, teaching a lot tomorrow with very little break. Friday I'm helping a friend with construction on his house. 

Thanks for reading! 

Boris