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| title | "Ep 14 - Wim Hof - How to Biohack Oxygenation, Breath Work, and Cold Thermogenesis" |
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[](https://3speak.tv/watch?v=biohackingsecret/ycrkhqnr)
▶️ [Watch on 3Speak](https://3speak.tv/watch?v=biohackingsecret/ycrkhqnr)
</center>
---
In today’s episode I sit down with the ice man! No I am not talking about Val Kilmer character in Top Gun, although that is one of my favorite movies. I’m taking about Wim Hof, a Dutch dare devil nicknamed so due to his ability to withstand the extreme cold. Wim has earned over 20 Guinness World records and has baffled scientists with his ability to control the autonomic system including his heart rate, breathing, blood circulation & even his immune system. He’s author of “Becoming the Ice Man” and founder of the Wim Hof Method: a technique that involves breath work, cold thermogenesis and body control in order to increase energy production endurance and performance.
In today’s episode Wim explains the merits of his breath work and cold exposure methodology. How it’s been used by world class athletes like former UFC heavyweight champion Alistair Overeem, the greatest big wave surfer of all time Laird Hamilton and many more. He talks about his unique methods of alkalizing the body and keeping your pH levels in check. He shares the story about the time he lost his vision trying set world record in freezing cold water, what he’s learned from working with world class athletes and MMA fighters like Alistair Overeem, the first 90 minutes of his day, how his method has transformed the lives of people from all over the world who have struggled in the past with anxiety and depression. What Wim eats to optimize his performance and much, much more. So with a further ado sit back, relax and enjoy my conversation with the great Wim Hof.
Here’s where you can grab your copy of our free book The Biohacker’s Guide to Upgraded Energy and Focus (just help with shipping) https://biohackersguide.com/biohackers-guide-free.
Learn more about the #1 High Performance Coaching Program in the world and have Anthony personally help you get in the best shape of your life, double your energy, and live in a state of optimal performance www.biohackingsecrets.com/coaching
---
▶️ [3Speak](https://3speak.tv/watch?v=biohackingsecret/ycrkhqnr)
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| title | "[ESP-ENG] Delicioso Pasticho de Carne Molida, al mejor estilo Venezolano/Delicious Ground Beef Pasticho, in the best Venezuelan style" |
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| body | "
<div class="text-justify">
Saludos y bendiciones amigos de Foodies Bee Hive, que gusto estar de nuevo por acá y compartir con todos ustedes, en esta oportunidad les mostraré mi receta para preparar un delicioso Pasticho de Carne molida.
Este delicioso 😋 plato, siempre me ha gustado con el toque especial que le da la salsa rosada, en su versión original el queso para el gratinado es el Pecorino o parmesano, pero el que yo utilice hoy es el mozzarella, (los otros ahorita bien costosos), pero igual queda delicioso y con su color dorado por encima especial, espero disfruten mi receta.
> Greetings and blessings friends of Foodies Bee Hive, it's nice to be here again and share with all of you, this time I will show you my recipe to prepare a delicious Ground Beef Pasticho. I have always liked this delicious 😋 dish with the special touch that the pink sauce gives it, in its original version the cheese for the gratin is Pecorino or Parmesan, but the one I use today is mozzarella, (the others are fine now expensive), but it is still delicious and with its special golden color on top, I hope you enjoy my recipe.
# Receta: Delicioso Pasticho de Carne Molida
Ingredientes
Para la carne
500 gr de carne molida
1 cebolla
1 tomate
½ pimentón
5 dientes de ajo
Cebollín
Cilantro
1 cucharadita de orégano
3 hojas de laurel
Sal y color onoto a gusto
Para la salsa bechamel
½ cebolla
1 cucharada de margarina
2 tazas de leche líquida
¼ de taza de almidón de maíz
Sal, pimienta y nuez moscada a gusto
Para el armado
250 gr de pasta para pasticho
120 gr de jamón
150 gr de queso mozzarella
1 cucharada de salsa de tomate
2 cucharadas de mayonesa
> # Recipe: Delicious Ground Beef Pasticho
# Ingredients
for the meat
500 grams of ground meat
1 onion
1 tomato
½ paprika
5 garlic cloves chives
Cilantro
1 teaspoon oregano
3 bay leaves
Salt and annatto color to taste
For the béchamel sauce
½ onion
1 tablespoon margarine
2 cups of liquid milk
¼ cup cornstarch
Salt, pepper and nutmeg to taste
for the armed
250 gr of pasta for pasticho
120 grams of ham
150 gr of mozzarella cheese
1 tablespoon tomato sauce
2 tablespoons of mayonnaise
Preparación de la salsa bechamel
Para hacer esta salsa lo primero que debemos hacer es lavar, pelar y cortar la cebolla en cuadritos, colocar en una olla junto con la margarina, sal, pimienta y nuez moscada, llevar a fuego bajo y sofreír, remover de vez en cuando. Luego vamos a incorporar la leche, cuando esta hierva, agregar el almidón de maíz, previamente diluido en un poco de agua, batir constantemente con un batidor de globo, cuando este tome consistencia espesa, retirar del fuego y reservar.
> Preparation of bechamel sauce:
To make this sauce, the first thing we must do is wash, peel and cut the onion into squares, place it in a pot together with the margarine, salt, pepper and nutmeg, bring to a low heat and fry, stirring from time to time. Then we are going to add the milk, when it boils, add the corn starch, previously diluted in a little water, beat constantly with a balloon whisk, when it takes on a thick consistency, remove from the heat and reserve.
Para la carne:
Lo primero que debemos hacer es lavar y cortar en cuadritos, la cebolla, tomate, pimentón, cebollín y cilantro la cual vamos a colocar en en olla o sartén junto con la carne y condimentamos con el orégano, hojas de laurel, sal y color onoto.
Llevamos a fuego bajo y cocinamos tapado, podemos agregar un poco de agua para que no se pegue, corregimos de sal y cocinamos hasta que quede en una salsa, reservar.
> For the meat:
The first thing we must do is wash and cut the onion, tomato, paprika, chives and coriander into squares, which we are going to place in a pot or pan together with the meat and season with oregano, bay leaves, salt and annatto color. . We take to low fire and we cook covered, we can add a little water so that it does not stick, we correct of salt and we cook until it is in a sauce, to reserve.
Para el armado del pasticho:
Lo primero que debemos hacer es en una bandeja rectangular, vamos a agregar un poco de grasa, puede ser aceite o mantequilla y colocamos una capa de salsa bechamel, luego la primera capa de las láminas para pasticho y luego colocamos salsa bechamel para hidratar las láminas de pasticho, luego agregamos una capa de carne y por encima jamón, luego otra capa de lámina para pasticho y repetimos el procedimiento, hasta colmar la bandeja, culminando con una capa de salsa bechamel.
> For the assembly of the pasticho:
The first thing we must do is in a rectangular tray, we are going to add a little fat, it can be oil or butter and we place a layer of bechamel sauce, then the first layer of the sheets for pasticho and then we place the bechamel sauce to hydrate the sheets of pasticho, then add a layer of meat and ham on top, then another layer of sheet for pasticho and repeat the procedure, until the tray is full, culminating with a layer of bechamel sauce.
Por ultimo para hacer el pasticho mas vistoso desde la superficie, combinaremos la salsa de tomate con la mayonesa y colocaremos a modo de su preferencia, también un poco de carne y jamón cortado y el queso rallado, esto por toda la superficie, llevaremos al horno previamente caliente y cocinaremos hasta que la lámina de pasticho esté blanda y el queso este gratinado, retirar del horno, dejar reposar y listo para servir y degustar.
> Finally, to make the pasticho more attractive from the surface, we will combine the tomato sauce with the mayonnaise and place as you prefer, also a little meat and cut ham and grated cheese, this all over the surface, we will take it to the oven previously hot and cook until the pasticho sheet is soft and the cheese is gratin, remove from the oven, let it rest and ready to serve and taste.
# Buen Provecho, Que Delicia!
> # Bon Appetit, What a Delight!
Hasta aquí mi receta de este día, espero les haya gustado, es una verdadera delicia, muchas gracias a todos por el apoyo. Saludos
> So far my recipe for this day, I hope you liked it, it is a real delight, thank you very much for your support. Greetings
#### Todas las imágenes son de mi autoria por @mariarodriguez, tomadas especialmente para esta publicación.
> #### All images are my own by @mariarodriguez, taken especially for this publication.
</div>
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| author | lenonmc21 |
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| permlink | analisis-tecnico-del-sps-y |
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| 1. | | required_auths | [] |
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| 1. | | required_auths | [] |
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| 1. | | required_auths | |
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| 1. | | voter | carl05 |
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| author | lenonmc21 |
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| permlink | analisis-tecnico-del-sps-y |
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| 36. | | ref_block_num | 55,814 |
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| ref_block_prefix | 403,549,599 |
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| expiration | 2023-01-30 23:36:22 |
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| operations | | 0. | | 0. | vote |
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| 1. | | voter | splintercell-01 |
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| author | lenonmc21 |
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| permlink | analisis-tecnico-del-sps-y |
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| weight | 500 |
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| operations | | 0. | | 0. | vote |
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| 1. | | voter | friendlymoose |
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| author | photofeed |
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| permlink | daily-photofeed-roundup-1392 |
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| weight | 10,000 |
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| extensions | [] |
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| 38. | | ref_block_num | 55,812 |
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| ref_block_prefix | 1,883,739,616 |
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| expiration | 2023-01-30 23:36:15 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | [] |
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| required_posting_auths | |
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| id | sm_start_quest |
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| json | {"type":"daily","app":"splinterlands/0.7.230125","n":"k6W59UmQJw"} |
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| block_num | 71,883,271 |
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| 39. | | ref_block_num | 55,812 |
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| ref_block_prefix | 1,883,739,616 |
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| expiration | 2023-01-30 23:45:18 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | [] |
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| id | sm_update_rental_price |
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| json | {"items":[["dd116408337c38f8b38012daa17f9cbb39e0841e-81","5.384"],["8f0d98aaf5c8256e947479c9958e0ed769072798-1","23.302"],["7171ee1501bc61c37b4fccb8c895a1ccb41ee83f-84","1.773"],["7f640b9e9d233b0aa651794f09866234b2b854d8-77","3.015"],["7362e896b4427f5646ae435210568ee7d7ad7499-47","3.106"],["ec83cc9de976aef4bb6f1bd97eeb456ee272e98a-2","4.314"],["dd116408337c38f8b38012daa17f9cbb39e0841e-47","1.420"],["d5fc673b239d27fdd286f88072677930ebb14bf6-0","3.684"],["3422c23e09f70c9a97bffcc27e169fa05384f940-2","1.420"],["7f640b9e9d233b0aa651794f09866234b2b854d8-62","5.384"]],"app":"Splex.GG"} |
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| transaction_id | 287cc39f7d57870d42c2666661c90970e16bbb0d |
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| block_num | 71,883,271 |
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| 40. | | ref_block_num | 55,812 |
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| ref_block_prefix | 1,883,739,616 |
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| expiration | 2023-01-30 23:45:18 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | [] |
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| id | sm_refresh_quest |
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| json | {"type":"daily","app":"Splex.GG"} |
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| extensions | [] |
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| block_num | 71,883,271 |
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| 41. | | ref_block_num | 55,780 |
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| ref_block_prefix | 905,024,682 |
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| expiration | 2023-01-30 23:43:42 |
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| operations | | 0. | | 0. | custom_json |
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| 1. | | required_auths | [] |
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| required_posting_auths | |
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| id | sm_undelegate_cards |
|---|
| json | {"cards":["G3-348-X8D089B3LS"],"app":"splinterlands/0.7.139","n":"0hQAmxuWap"} |
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| extensions | [] |
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| signatures | | 0. | 1f4b485f7380e178dae203e15c56e7345675065a615972858927def94cf82382063a266f197eb4f5c95c79cb9641fe2737779dd55e2f6325ebda6871593e06993c |
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| transaction_id | a887e6a4e68e2e6c7a14779b8ddaf6675301dfad |
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| block_num | 71,883,271 |
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| transaction_num | 41 |
|---|
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|---|
| 42. | | ref_block_num | 55,813 |
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| ref_block_prefix | 1,900,625,608 |
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| expiration | 2023-01-30 23:35:51 |
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| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
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| required_posting_auths | |
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| id | sm_team_reveal |
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| json | "{"trx_id":"09c9a7bdb4647fd1b4bf51f88be13bbaa5db4140","team_hash":"0709637b0206c20503de1f42adf2765b","summoner":"C7-440-GIZPC26SY8","monsters": ["C7-395-G2MR4T74RK","C7-398-6WBCL5OOM8","C7-425-OKTUWFUG00","C7-401-FZ3LSC2FE8","C3-351-Y429VMZJV4","C7-399-HSC3O2JJOW"], "app":"splinterlands/0.7.147", "secret": "D7YM6H"}" |
|---|
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|---|
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|---|
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|---|
| extensions | [] |
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| signatures | | 0. | 2013f8676bf16eba3870b7deffea8c1c2e28c60e70e2dbb04696f012769333214433c643aec38dc47ea6409a4cae43199f61cb5e1fd47177f27c3b9c0fa5d95e12 |
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|---|
| transaction_id | c962b73f93bfee0542d8611b70f93ea85d25a569 |
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| block_num | 71,883,271 |
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| transaction_num | 42 |
|---|
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|---|
| 43. | | ref_block_num | 55,814 |
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| ref_block_prefix | 403,549,599 |
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| expiration | 2023-01-30 23:36:21 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
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| required_posting_auths | [] |
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| id | ssc-mainnet-hive |
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| json | {"contractName":"market","contractAction":"marketSell","contractPayload":{"symbol":"WAIV","quantity":"3.4"}} |
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|---|
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| extensions | [] |
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| signatures | | 0. | 1f75f82f33c55d37225ea91a6ecbe40569dac821d295c50fb8448bf1b8ef3251e34725b255de19da6c0a9b7f17e0a32847b332f85d2228463a22f1573111cf2b80 |
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| transaction_id | 46a3d48c1506d6752b14f0a9842d39d28ec96b71 |
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| block_num | 71,883,271 |
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| 44. | | ref_block_num | 55,814 |
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| ref_block_prefix | 403,549,599 |
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| expiration | 2023-01-30 23:36:21 |
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| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
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| required_posting_auths | [] |
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| id | ssc-mainnet-hive |
|---|
| json | [{"contractName":"market","contractAction":"buy","contractPayload":{"symbol":"WAIV","quantity":"3.40000000","price":"0.09500438"}}] |
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|---|
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| extensions | [] |
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| transaction_id | 767022be24bdaeac5567dfb78fd450253eb47d01 |
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| block_num | 71,883,271 |
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| transaction_num | 44 |
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|---|
| 45. | | ref_block_num | 55,814 |
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| ref_block_prefix | 403,549,599 |
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| expiration | 2023-01-30 23:36:22 |
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| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
|---|
| required_posting_auths | [] |
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| id | ssc-mainnet-hive |
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| json | [{"contractName":"market","contractAction":"buy","contractPayload":{"symbol":"WAIV","quantity":"3.40000000","price":"0.09500438"}}] |
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|---|
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|---|
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| extensions | [] |
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| signatures | | 0. | 201bd51e92c186a353df44d88c0ba9f2f7f427a1fabcf1b1ef4dcac1b8d307baa61c9ba7d55f7582a2cea46079f59b7e34d0d89f936efa06c6680eac705ed8c942 |
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| transaction_id | e93d57fc0519361949a14903f930c28e9b145536 |
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| block_num | 71,883,271 |
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| transaction_num | 45 |
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|---|
| 46. | | ref_block_num | 55,814 |
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| ref_block_prefix | 403,549,599 |
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| expiration | 2023-01-30 23:35:51 |
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| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
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| required_posting_auths | |
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| id | sm_team_reveal |
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| json | "{"trx_id":"90fb4a9a0d7358c521f25c2198328849814558c5","team_hash":"8995ff32a7f5d038e5c1c4eac494404d","summoner":"C7-438-BE8CSFOLZ4","monsters": ["starter-361-7YNLCF","starter-138-P0Y3F5"], "app":"splinterlands/0.7.147", "secret": "BIP66R"}" |
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|---|
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| extensions | [] |
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| signatures | | 0. | 204065163ad8386ab6b7bea6023b3d5ab7e5045d6fe11d3a905a321d6b3a5b81bb068786b62e5ffba3e74c2bfdd27943c60f0c25728df982dfa05c3233a8031afb |
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| transaction_id | 7ef575235d0fbd103b8f4a120e90c0c2ec6c0d36 |
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| block_num | 71,883,271 |
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| transaction_num | 46 |
|---|
|
|---|
| 47. | | ref_block_num | 55,813 |
|---|
| ref_block_prefix | 1,900,625,608 |
|---|
| expiration | 2023-01-30 23:45:21 |
|---|
| operations | | 0. | | 0. | transfer |
|---|
| 1. | | from | keys-defender |
|---|
| to | tutlxutl |
|---|
| amount | 0.001 HIVE |
|---|
| memo | "
⚠️⚠️💀💀💀🎣🛑🛑🛑 DANGER 👇👇👇 ❗❗❗ DANGER 👇👇👇 - DO NOT OPEN the link sent by @executive-board ❗❗" |
|---|
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|---|
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|---|
|
|---|
| extensions | [] |
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| signatures | | 0. | 1f264ce08ce1a8c9ac641a7d270bf35790c1595481a732030ff0dfd9c80bc7424f742de5db50fbd3964bd86d575aa22a4d02cd26b2e5bcc227234afb8fedc639f0 |
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| transaction_id | 92ce8a9b229fd5193fb7be45b13e1149cb89de37 |
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| block_num | 71,883,271 |
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| transaction_num | 47 |
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|
|---|
| 48. | | ref_block_num | 55,812 |
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| ref_block_prefix | 1,883,739,616 |
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| expiration | 2023-01-30 23:45:18 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | [] |
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| required_posting_auths | |
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| id | sm_update_rental_price |
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| json | {"items":[["60ee1cf5b287b7cc49581f99c8e7e01f64dd0218-4","3.496"],["31e2df89af91a25e4ad897c7a01a5867253e8343-0","1.519"],["38266843d5a4a2c8574bf11939415412ee41b488-19","3.320"]],"app":"Splex.GG"} |
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| extensions | [] |
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| signatures | | 0. | 1c034545996ede92f408437a3c2d0c2dd5310ff10b07b2d4b2f38909a4f2e955103463ab5030371a3b92fe1b547a60e6dd8a37ed646c13ca69a2212dcfb7bb3d34 |
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|---|
| transaction_id | 7fdcdf50142f6006402e51e01092407946693f64 |
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| block_num | 71,883,271 |
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| transaction_num | 48 |
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|
|---|
| 49. | | ref_block_num | 55,813 |
|---|
| ref_block_prefix | 1,900,625,608 |
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| expiration | 2023-01-30 23:40:18 |
|---|
| operations | | 0. | | 0. | custom_json |
|---|
| 1. | | required_auths | |
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| required_posting_auths | [] |
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| id | sm_token_transfer |
|---|
| json | {"to":"xuannang307","qty":248.833,"token":"DEC","type":"withdraw","memo":"xuannang307","app":"splinterlands/0.7.139","n":"z15vJC3IM9"} |
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| extensions | [] |
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| signatures | | 0. | 2056a8114e9191509f134bda5347bcdef5aa312dfdd9a0c401fea89ed7464a1d5a63569ab24c5f1f13358501cf36bcd6f5197cd6d936348ef23162d18944f35501 |
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| transaction_id | dacfc358eded0b82145843739fd65dc8e6626b83 |
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| block_num | 71,883,271 |
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| transaction_num | 49 |
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|
|---|
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hiveblocks