My biggest takeaway from this episode though? That they don't allow their top level athletes to back squat. They have a big discussion about humans training as intended as bipedal beings - and that single leg strength can match 90% of both legs, and that the sheer force on the spine of a back squat makes it not worth the risk.

Right now, the sport runs almost entirely on volunteers. If we can earn government recognition, we open the door to real funding: the kind that can pay for professional technical officials instead of relying on volunteers forever.

To get that recognition, we need to meet Sport Canada's requirements, plus international sport accord standards. That's a mountain of paperwork and process most federations don't have the time or tools to manage well.

So I built TheSport.Fit. Software that takes everything I learned managing functional fitness and turns it into a platform for national and international governing bodies: membership, competition and qualification management, technical official certification, club directories, governance tools, all built around the standards these federations actually need to meet. The goal is simple: get internationally recognized movement standards and technical officials into the hands of every federation that wants them, faster and cheaper than building it themselves.

I've donated the full product to the Canadian Functional Fitness Federation (CF3) to serve as our beta tester, and it's already running their 2026 National Championship registrations. Next: rolling out subdomains and back end access to all 50 federations under the IF3 (International Functional Fitness Federation), so each one can meet sport accord requirements with efficient, transparent governance of their own.

Check it out: http://cf3.thesport.fit

Regardless of what any trainer tells you, there’s one thing that is the single most important factor of your workouts: that you do them! Especially for kids or those aging, more important than following a perfect workout routine is that you engage every muscle and movement pattern for 30+ reps (minimum) 1-2x / week. For kids, this is what ensures balanced growth and development of muscles, bones and joints – and for the aging population it’s as simple as ‘use it or lose it’ so as long as you continue to pass through full ranges of motion with a bit of external loading, you won’t lose that muscle mass—and that’s the single most important factor for healthy aging!

That’s why I’ve put together a single dumbbell workout that hits every major muscle group so that you’ve got no excuse to get it in whether you’re at home, the gym, or somewhere in between—all you need is a weighted object (dumbbell obviously works best) and you’ve got no excuse to not keep your basics going!

I recommend performing 2-4 sets of each exercise. If short on time do them as a superset with a 30-60 second rest between each movement.

Single-Leg Romanian Deadlift into Lunge

6-10 reps (depending on weight) of both movements/side
Pattern: Lower Pull & Lunge

Focus on control through the lower leg, keep the hips square to the ground as you raise your back leg and let your torso tilt down. Focus on lifting the back leg rather than bending at the waist, focusing on targeting the hamstring of the supporting leg rather than how far down the dumbbell goes. Once you come back to standing, we’re going right into a step-back lunge so we can target the glute of that same leg all in one movement.

Dumbbell Row to Curl & Press

6-10 reps (depending on weight) of both movements/side
Pattern: Lower Pull & Lunge

Starting in a hinged position with a flat back, perform a single-arm dumbbell row focusing on driving the elbow back and engaging the lat. Then stand up tall, curl the weight to your shoulder and then press it overhead. If you’ve got a heavy dumbbell, you can treat the curl as a bit more of a swing, and then use the legs to perform a push press to get the DB overhead.

Bonus: If you have two dumbbells, you can do both arms at the same time!

1+ ¼ Cyclist Squats

6-10 reps
(depending on weight) with a controlled tempo

The reason we use a cyclist squat (heals elevated) over a conventional squat is we’ve already targeting the hamstrings and glutes – so in this move we’re trying to get into DEEP knee flexion to ensure longevity and healthy knees while also targeting the quadriceps more specifically. Elevate your heels with whatever you’ve got that’s one to two inches tall!

Plank Drag ThroughPlank Drag Through

10-20 reps
Pattern: Core/Obliques (and scapular strength)

Starting in a tall plank position you’re going to drag the weight across the floor by pulling it (not pushing it) while trying to minimize the movement through your torso. If you’ve got a lot of butt movement going on widen your stance, if it’s too easy bring your feet closer together! This movements not only great for targeting the core and obliques but also helps strengthen our upper back and scapula which helps with mobility and posture as well.

Photography: Bob Garlick

The Anywhere Dumbbell Workout | IMPACT MagazineRegardless of what any trainer tells you, there’s one thing that is the single most important factor of your workouts: that you do them! Especially for kids or those aging, more important than following a perfect workout routine is that you engage every muscle and movement pattern for 30+ reps…IMPACT Magazine · Simon Damborg

When you remove the obligation to try to get your athlete to complete a specific movement, you unlock an infinite number of scaling options, gamifications, or other ways to engage with your athlete. Our goal isn't to get them to perform a specific exercise, our goal is to get them to perform a variety of movement patterns.

This is the simplest breakdown of patterns in a way that covers every muscle in the body. The more experienced you get, the more you can begin to break this down into muscle groups and other details - but to start, learn to understand the major patterns of the body rather than trying to memorize specific exercises.

Not everyone can squat, but almost everyone can perform SOME type of 'Lower push' exercise. If you can walk up stairs, sit on the toilette, or even just bend your knees through any range of motion - then you're able to perform the lower push pattern.

The goal isn't exercise for the sake of exercise, the goal is to accomplish a broad variety of movements and to work just 10% harder than they want to or have before. With this approach, there is an infinite number of ways to engage your athlete in a way that is fun rather than a chore.

The best workout for your athlete is the one that they do. Don't overcomplicate it or set the bar unattainably high. 30 minutes once a week is 1,000x better than nothing, and 30 minutes 2x / week consistently over an extended period is enough to make some major life changes for athletes of any age or ability.

Exposing our body to stress in a controlled environment, whether physical or emotional, is how we adapt and grow as human beings. Teaching regulation to athletes through their physical body is MUCH easier then trying to get inside their heads, but as they learn physical regulation, the emotion regulation follows right behind.

If you're working with an athlete who spends a lot of time already doing a specific sport (or movement pattern) then if you remember our goal of ensuring athletes complete a broad range of patterns - then our most effective use of time to ensure a balanced and health athlete is to train the ones they're not already doing.

The goal is long term progression, not short term goals. Don't scare them off by making it too hard. As long as you can get your athlete to do 10% more than they wanted to, or have before - then the workout was a win. Maintain this approach over extended periods of time, and the results will speak for themselves.

My SCHOOLS.FIT web-app of Resources

Check-out the full list of resources, with on demand workout videos, movement demos, workout builders and more coming soon on my web app I'm building specifically for educators, parents, and anyone who works with youth.

SCHOOLS.FITA resource from coach Thor for parents, educators, and anyone who works with youth.Raincity School Resources

These days Rebecca and I use the greens product daily, and the whey protein pretty regularly in our shakes etc.

I also love their hydration drinks, and I used to love the pre-workouts but that's just not my thing anymore - though I still recommend if you're somone that needs/wants that pre-workout boost! The hydration amino are essentially the same as the pre-workout just without the caffeine / stimulants :)

TRANSPARENCY

• Though the products are totally safe and can work for some, I personally do not recommend my clients towards any type of supplement testosterone booster, or fat burner.

• If you use the link to buy or RAINCITY at checkout you'll get 10% off and I make a 10% commission

Overview

The Canadian Functional Fitness Federation (CFFF) is committed to transparency, athlete wellbeing, and the long-term growth of our sport in Canada. Following the 2025 competitive season, and Canada’s participation in the IF3 Junior and Senior World Championships, we reviewed feedback from athletes, coaches, officials, volunteers, and provincial partners through direct communication and formal event feedback surveys.

This summary focuses specifically on the 2025 CFFF domestic season and Canada’s participation in the IF3 Junior and Senior World Championships. A separate report addressing the IF3 Masters World Championship will be prepared once IF3’s findings from that event are formally released. Feedback related to the Masters event continues to be collected and will be incorporated into that subsequent report.

This review also includes reflection on national leadership responsibilities. A consistent theme in the feedback was that we need clearer role definition, stronger delegation, and expanded on-site national representation at major events so athletes, coaches, and families feel supported and connected to CFFF leadership. That is on us to improve, and those lessons are already being built into how we plan and staff future seasons.

What follows outlines what we heard, what we learned, and what we are doing next to strengthen athlete experience, improve alignment across the sport system, and ensure Canada continues to meet international and Sport Canada expectations.

Key Themes Identified

1. Athlete Experience and Event Expectations

Athletes value clear communication, consistent standards, and visible leadership presence at national and international events. Feedback reinforced how important it is to know who to approach, what support exists on-site, and how national leadership is represented in real time.

Key takeaway: Athlete experience is directly tied to clear roles, accessible support, and consistent expectations across provincial and national levels.

2. Funding and Event Scale

CFFF Nationals are currently funded primarily through registration fees and modest annual athlete memberships. Without predictable, shared funding alignment across provinces, national events face limits in scale, production quality, and athlete services.

Key takeaway: Sustainable growth of Nationals requires stronger national and provincial funding alignment, and shared responsibility for national programming.

3. Communication, Governance, and Leadership Structure

Feedback pointed to confusion caused by fragmented communication pathways and unclear escalation processes. In some cases, this was compounded by insufficient clarity around national leadership roles and the scope of on-site responsibilities at events.

Key takeaway: Clear governance structures, defined communication pathways, and well-supported national representation are essential for trust, consistency, and effective engagement.

4. Coaching Standards and Athlete Development

Observations at international competition reinforced the importance of emotional regulation, respect for officials, equipment safety, and coach behaviour as part of long-term athlete development, particularly for youth and junior athletes.

Key takeaway: Competitive success must be balanced with psychological readiness, safety, and development principles that support athletes over the long term.

Alignment With Long-Term Athlete Development

These themes align closely with the Functional Fitness Long-Term Development (LTD) Framework. When competitive intensity increases faster than developmental readiness, challenges can emerge related to stress management, behaviour, and athlete autonomy.

CFFF remains committed to reinforcing LTD principles across all levels of the sport to support athlete wellbeing, retention, and sustainable performance.

What Happens Next

This is where we move from “themes” to “implementation.”

The actions below are designed to be practical, non-punitive, and focused on clarity, consistency, and sustainability. They are not about calling out individuals. They are about building a stronger system that supports athletes, protects officials and volunteers, and improves the experience for everyone involved.

1) Stronger National Representation at Major Events

• Clearer, published role definitions for CFFF representatives at major competitions (so athletes and families know who does what, and where to go for what).
• Expanded delegation and on-site support, so national leadership presence is not dependent on one person trying to do everything.
• Better advance planning for event-specific responsibilities (including presence management), so athlete support does not get lost inside logistics.

2) National and Provincial Alignment on Funding and Responsibility

• Formalizing a shared funding model that supports Nationals and national programming. This includes a phased approach for implementation beginning in 2026, with the goal of full alignment by 2027.
• Clear annual reporting on how national funds are allocated, including Nationals production quality, athlete services, judge and volunteer development, and standards enforcement.
• Stronger integration of provinces into national planning so expectations and realities are aligned early, not debated under pressure later.

3) Governance Representation and Clear Communication Pathways

• Encouraging each province to have formal representation within national governance and operations, including Board and committee involvement.
• Strengthening national committees (Athlete Development, Coaching and Education, Technical Officials and Standards) with broader provincial participation so decisions reflect real on-the-ground context.
• Defining clear, consistent communication and escalation pathways so athletes, clubs, and provinces know where “official updates” live, and how concerns are raised and addressed constructively.

4) Coach and Guardian Expectations That Match the Level of Competition

• Implementing a formal Coach Code of Conduct for CFFF Nationals and IF3-sanctioned events, aligned with Safe Sport and long-term development principles.
• Requiring acknowledgment of that code as part of coach accreditation or nomination processes (without creating new, parallel disciplinary systems).
• Standardizing a mandatory pre-event orientation for coaches and guardians attending Nationals and Worlds, delivered annually (roughly 60 to 90 minutes), covering:
  • international event realities and rule clarification processes
  • access limitations at IF3 events
  • expectation setting, escalation pathways, and athlete support best practices

This is a simple step that prevents a lot of avoidable conflict.

5) Consistency Through Shared Tools, Event Sanctioning, and Continuous Improvement

• Improving visibility of sanctioned events, standards, and expectations so athletes are not relying on informal channels to stay informed.
• Developing clearer event sanctioning protocols across levels to support consistency and quality.
• Expanding committee and volunteer involvement to reduce over-reliance on individual roles and build a more resilient federation structure.
• Continuing to use athlete and member feedback to guide ongoing refinement, with a stronger cadence of review and follow-up.

A Shared Responsibility

The continued growth and credibility of Functional Fitness in Canada depends on collaboration between athletes, coaches, clubs, provincial federations, and national leadership. Strong provinces help shape national standards. National alignment ensures consistency, fairness, and international credibility.

Our objective is simple: build a system where athletes feel supported, informed, and proud to represent Canada, with leadership structures that are clear, accessible, and resilient.

Thank You

Thank you to everyone who contributed feedback and engaged constructively throughout the 2025 season. Your input directly shapes how CFFF evolves and improves. Ongoing feedback is always welcome at: www.cfff.fit/feedback

Simon Damborg

CFFF President

#thortakespics
#functionalfitness #floordirector #volunteer #fraservalleythrowdown

Becoming a sport Canada recognized sport can only be accomplished via a non profit governing body. And the benefits that brings are something I believe so whole heartedly in that I'm putting a lot of @raincityathls and @functionalfitnessleague money on the line to support @canadian_functional_fitness in trying to make it happen.

All I'm asking from you is to show up, in literally ANY capacity. If you do, over the next 4 years as president I hope to get Functional Fitness government recognition. Which means not only access to massive amounts of government funding (that 100% goes back to supporting athletes via keeping large scale events affordable, helping with travel costs, and even helping pay for and to train internationally recognized judges - for ALL types of events) but I'm doing this because it's how we can get all variations of Functional Fitness into schools.

I want to see your kids get school credit for attending your gym. I want to see your coaches get hired by the school to run functional fitness style workouts and programs. I want to see the next generation growing up with the same love and passion for fitness that this community gave us.

This isn't about FF vs CF vs Hyrox - if I can accomplish what I hope over the coming years we can make all variations of Functional Fitness something that all kids grow up doing.

This can only be done via a non profit organization, and I'm putting everything I've got on the line to try to make it happen.

Signup as an individual athlete, join a team, or volunteer - or even just come say hi and support some of the incredible Canadian brands that will be there.

🙏 Help me change the world and bring whatever brand of functional fitness you support into every kids life for generations to come.

www.cfff.fit/nationals

Please tag or share this with someone you know would support this goal.

Experience: My background in Functional Fitness

In 2013, I founded Raincity Athletics, a CrossFit gym that grew to 7,500 sq. ft. with 6 full-time and 8 part-time coaches. In 2017, we dropped our CrossFit affiliation to become the first recognized Functional Fitness club in BC. Post-COVID, we downsized to 5,000 sq. ft. with 4 full-time and 6-8 part-time coaches which we still operate today in Vancouver, BC.

As an athlete, I competed from 2009 to 2013, at sectionals/regionals as an individual and team athlete, until injuries led me to shift focus to coaching. Since then I’ve coached multiple athletes to regionals, and a master's athlete with multiple games apperances, who placed 6th at the CrossFit Games in 2019.

I also run the Functional Fitness League (FFL), the longest-running recreational competitive league in the sport, with over 20 seasons since 2015. Known as the "beer league" of functional fitness, FFL focuses on accessible, affordable team events while attracting top athletes over the years.

Additionally, I created the Raincity Fit Club, a program for children on the autism spectrum. As a government-approved behavior interventionist, I prioritize inclusion, fairness, and accessibility—values I carry into all aspects of my work as we develop and grow the sport nationwide.

Functional Fitness vs. CrossFit: Understanding the Difference

One of the most common questions I get asked is, "What’s the difference between functional fitness and CrossFit?" It's simple: CrossFit is a brand, much like the NFL or NHL, while functional fitness is the sport itself—comparable to soccer or hockey. CrossFit is a private company that uses elements of functional fitness but operates with its own rules and standards. Our role at CFFF is to govern and develop the sport of functional fitness, much like international federations standardize sports for the Olympics.

We create and oversee the rules, standards, long-term athlete development plans, and judge certifications. Our goal is not to replace CrossFit but to complement it by providing a pathway for athletes and coaches to develop in a fair, consistent, and athlete-centered environment.

Our Vision: Bringing Functional Fitness to Schools

One of my personal long-term goals is to see functional fitness integrated into schools across Canada. When I opened my CrossFit gym 11 years ago, I dreamt of offering PE programs that would teach students the basics of squatting, lifting, pressing, and carrying—fundamental movements that go beyond the gym and impact daily life. Unfortunately, CrossFit, as a brand, can’t be part of school curriculums. But functional fitness as a recognized sport can.

Imagine a world where your child can attend a functional fitness class, earn PE credits, and learn lifelong habits in a supportive, community-driven environment. The focus wouldn’t just be on competitive fitness but also on building strong, healthy movement patterns that benefit kids in all areas of life. This vision drives much of our work at the CFFF as we aim to make functional fitness a sport recognized provincially, nationally, and, eventually, internationally.

Why Do We Need Governing Bodies?

Recent events at the CrossFit Games have shown us why athlete-centered governing bodies are so essential. CrossFit is a private company that, like any business, prioritizes entertainment and sponsors over athlete safety and development. This is why we need non-profit governing bodies like CFFF—organizations created by athletes, for athletes. We exist to ensure the sport’s development is focused on what matters: athlete health, long-term development, and safety.

Governing bodies like CFFF set the rules and standards for the sport, free from profit-driven motives. Our nonprofit status allows us to prioritize fairness, transparency, and accountability to athletes, not shareholders. As athletes and coaches ourselves, we understand the importance of being deeply involved in the decision-making process, and that’s what makes functional fitness unique.

Ongoing Projects and Initiatives

We have a number of exciting projects in the pipeline, all focused on building a safe, inclusive, and fair sport for everyone. Here are a few of the key initiatives:

• Athlete Feedback: We want to hear from you! We’ll be sending out a survey to gather input from athletes, coaches, and clubs on how we can make functional fitness the sport you want it to be. Your feedback will shape the future of functional fitness in Canada.
• Consistent Movement Standards: Athletes and judges alike know the frustration of constantly changing standards. We’re working with the International Functional Fitness Federation (IF3) to develop consistent standards for all movements. These standards will ensure athletes know exactly how they’ll be judged, allowing them to focus on performing their best.
• Professional Technical Officials: We’re building a pathway for certifying technical officials (judges) who will be consistent across all competitions. This standardized process will ensure that every judge knows the rules inside out, creating a fair competition environment for athletes at all levels.
• Coaching Standards: Just like we’re standardizing technical officials, we’re also creating a certification process for coaches. This will ensure that all coaches understand safety, long-term athlete development, and best practices for working with athletes of all ages and skill levels.
• Olympic Pathway: While the long-term goal of the Federation is to see functional fitness as an Olympic sport, I personally believe the focus should be on integrating it into schools. Provincial and national recognition will pave the way for students to learn the sport in high schools and universities, gaining valuable movement and fitness skills.

Building International Recognition

Functional fitness is gaining momentum on the international stage, with over 70 countries involved in the IF3. Some countries, like Sweden and Norway, have already recognized functional fitness as a national sport, with government support for their athletes. This international recognition is what makes functional fitness unique and gives us the opportunity to create a truly global sport, one that is inclusive and accessible to athletes from all over the world.

Developing Custom Software for Growth

To support the growth of the sport, we’re also working on developing custom software that will manage athlete profiles, clubs, technical officials, and more. This software will standardize data across countries and federations, making it easier for athletes, judges, and coaches to connect and grow the sport together. The ultimate goal is to create a centralized platform that’s accessible to all countries involved in functional fitness, helping streamline event management, certification processes, and athlete tracking. Check it out at cf3.thesport.fit.

Get Involved!

We’re passionate about growing functional fitness in Canada and internationally, but we can’t do it without your help. Whether you’re an athlete, coach, or simply a fan of the sport, we encourage you to get involved. We’ll be sending out a survey soon, but in the meantime, create a profile on our website and start sharing your ideas. This sport is for you, and we want you to have a voice in shaping its future.

Final Thoughts

The future of functional fitness is bright, and we’re excited to build a sport that prioritizes athlete safety, long-term development, and fairness. With your involvement, we can create a sport that’s inclusive, transparent, and accessible to everyone. Let’s work together to grow functional fitness in Canada and beyond, and make it a sport we can all be proud of.

Thanks for your support, and I look forward to hearing from you soon!

– Simon Damborg
President, Canadian Functional Fitness Federation

To keep this from being a(nother) blog post you can get the quick story on the last pic - or the full story, and a recap of how incredible the @raincityathls community is over that blog (rncty.ca/blog).

This post is going to be about my why.. why would I give so much of my timer, energy, equipment and more to help run a competition that doesn't pay me?

It's simple; because my ADHD LOVES the pressure, because I knew I was the right guy for the job having run literally dozens of competitions / matches / playoffs via the @functionalfitnessleague , because I had faith the @raincityathls community would show up to help, but most of all...

Because I believe in it. I believe #functionalfitness deserves a place as an internationally recognized and regulated sport... And tbh the people who are willing to do this 💩 for free are the people you want writing the rules & regulations for its growth and development.

At the end of our event debrief I made a proposal to the IF3: technical fouls aka athletes yellow/red cards. If a head or Assistant head TO (judge) catches an athlete being aggressive (verbally or physically) towards their (volunteer) judge they can show a card. Nothing stops happening / moving but it's an automatic % score deduction (ie 5-10% added to time or deducted from weight etc).

These are the kinds of regulations that ensure this sport grows in a way that everyone who takes part will benefit from. These are also the types of regulations that companies have much less incentive to take the time to develop and apply.

Support the legitimate growth of the sport of Functional Fitness in BC and around the world ❤️ it's pretty cool stuff to get to represent your country in the sport you love.

Follow @bcfunctionalfitness @canadian_functional_fitness and sign up for the mailing lists so you don't miss the next qualifier 😉

📸 some pic credits and explanations in the comments.

Vancouver #functionalfitness community we need your help!

Many don't know or understand the difference between Functional Fitness and CrossFit, so I made a quick video explaining what we do as National and Provincial sports organizations, as well as asking for help to show your support for the international FF community next weekend.

On Sept 30 to Oct 2nd over 300+ athletes from all over the world are coming to the Richmond oval for the @internationalfunctionalfitness
Masters & Juniors world championships, and we need (more) volunteers!

If you've got FF/CF experience and are around next weekend, help support the growth of the (official) sport in BC and get a chance to meet some awesome international athletes! If you don't have FF/CF experience we'll still need all the hands we can get 🙏

Don't hesitate to reach out with questions, preferably via info@bcfunctionalfitness.org but I'll answer anywhere I can.

Thank you for listening (and sharing):
www.bcffsa.org/volunteer

@internationalfunctionalfitness
@canadian_functional_fitness
@bcfunctionalfitness

*Apologies for the quick edits and bags under my eyes it was filmed at 830pm after a long day 😅 #smallbusinessowner #volunteer

#functionalfitness #vancouverfitness #fitness #crossfit #sport #sports #pso #nso #governingbodies #competrtion #vancouver #volunteer

For those that don't know I took on a new little project setting up the first Provincial Sports Organization (PSO) of the @canadian_functional_fitness as Director of the @bcfunctionalfitness Sports Association.

FYI. #CrossFit isn't a sport - it's a company (like my other company the @functionalfitnessleague). 'Real' sports (Olympic recognized) have non profit governing bodies at every level and around the world - like the @internationalfunctionalfitness aka IF3.

We've got a big year of high level competition coming up for the BCFFSA - but what I'm most 😁for is the ability to bring Functional Fitness to kids. As we develop the sport & it's guidelines we'll get access & government support in bringing FF into schools, programs, extra credit, etc - something I dreamed of doing with #CrossFit (before I understood how all these things work). Can't wait for what this will mean for the @raincityfitclub ♥️
Speaking of understanding how things work; as usual I have no idea what I'm doing 🤷‍♂️... 'hey Google - how do I do taxes for a non profit?' An actual goal for 2020 is to learn to ask for and accept help - so if anyone's got any XP in NPOs etc I'd love to chat!

Ps. This is my productivity cave 😍
@raincityathls
@functionalfitnessleague
@bcfunctionalfitness
@raincityfitclub
#thorsabignerd
#thorsabigsoftie

#Repost @canadian_functional_fitness
・
Have you seen it? Our first official Provincial Sports Association. In their first year, they will be running a world championship qualifier and assist with hosting the world championships...what a first year!! Official clubs in the province of BC, as well as more provincial organizations will follow soon!
.
Reposted from @bcfunctionalfitness We, the @bcfunctionalfitness , aka the BCFFSA, are a non profit corporation recognized by the @canadian_functional_fitness federation that facilitates the growth of the sport of Functional Fitness in British Columbia.

Stay tuned to register your club and athletes as an officially recognized Functional Fitness club in BC.

#functionalfitness #federation #sports #olympicgames #thesportoffitness #fitness #competitivesport #competiton - #r