<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[RSS Feed]]></title><description><![CDATA[RSS Feed]]></description><link>http://direct.ecency.com</link><image><url>http://direct.ecency.com/logo512.png</url><title>RSS Feed</title><link>http://direct.ecency.com</link></image><generator>RSS for Node</generator><lastBuildDate>Thu, 09 Apr 2026 14:49:56 GMT</lastBuildDate><atom:link href="http://direct.ecency.com/@manchiralf/rss" rel="self" type="application/rss+xml"/><item><title><![CDATA[Sketchbook Entry 0800Hrs]]></title><description><![CDATA[Hi guys, I want to share a scribble and paint drawing i made over the week of a Nigerian Prince (the legit kind) from the Old Benin Kingdom. Finished paint job is just below. Princes of the Kingdom are]]></description><link>http://direct.ecency.com/hive-174301/@manchiralf/sketchbook-entry-0800hrs</link><guid isPermaLink="true">http://direct.ecency.com/hive-174301/@manchiralf/sketchbook-entry-0800hrs</guid><category><![CDATA[hive-174301]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Fri, 11 Feb 2022 07:11:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/JvFFVmatwWHT5Fvr9KYC2gxEN3P7oD11Skv4rcAwYbw3MQSnbqRGuvbuAksHHdVPMcw1fYJvqqsGvhKqxa8sawpFrfJDheMN8e7XpnYHvRVnowiFKnT4eSdxDkUCe9g1QhchnmWAnK?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[7:51 am Log]]></title><description><![CDATA[I just finished a strength training activity that lasted about 0hh:30mm:0ss ! 0751Hrs Log Push ups: 20x5 reps Dumbbell curls: 15x10 reps Bench Pull ups: 20x10 reps Check out some detailed info at my EXHAUST]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1644562414</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1644562414</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Fri, 11 Feb 2022 06:53:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/axopD2eJJx4h4FbZ8uThJxiEdeKK3M9DfMAZ3trBuTv7QAQ4pdDwyf6gfB9p?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Dumbbells strength training]]></title><description><![CDATA[I just finished a strength training activity that lasted about 0hh:30mm:0ss ! Early strength training to start off my day. 5 sets x 30 reps curls. 5 set x 10 reps bench pull ups. 5 set x 10 reps back training.]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1644472933</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1644472933</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Thu, 10 Feb 2022 06:02:24 GMT</pubDate><enclosure url="https://images.ecency.com/p/axopD2eJJx4h4FbZ8uThJxiEdeKK3M9DfMAZ3trBuTv7QAQ4pdDwyf6gfB9p?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Strength Training]]></title><description><![CDATA[I just finished a strength training activity that lasted about 0hh:20mm:0ss ! Couldn't steal out time to go for a run this morning because I needed to get to work before 8AM. Squeezed in some Sit ups and]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638860424</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638860424</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Tue, 07 Dec 2021 07:00:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/axopD2eJJx4h4FbZ8uThJxiEdeKK3M9DfMAZ3trBuTv7QAQ4pdDwyf6gfB9p?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[OGBANJE]]></title><description><![CDATA[Ogbanje in the African contemporary society, describes mental illness, bipolar disorder, depressions or any natural phenomenon that could not be explained biologically (well at least by them). Ogbanje]]></description><link>http://direct.ecency.com/hive-174301/@manchiralf/ogbanje</link><guid isPermaLink="true">http://direct.ecency.com/hive-174301/@manchiralf/ogbanje</guid><category><![CDATA[hive-174301]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Mon, 06 Dec 2021 08:58:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHwFmXTTS3j3CvmNpvj2S2wFma1oUi1dGydvw5h7yD57jJ4Yr3zp3MLuBRk7mp8GUV5oo1iKWjbMg5dxNt3t3RoQmHxTkmc8GcK6WmePrKDN4f1XZhuY?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Push Ups]]></title><description><![CDATA[I just finished a strength training activity that lasted about 0hh:30mm:0ss ! Light work out. 4 sets of 25 reps. Check out some detailed info at my EXHAUST page Join me in testing out EXHAUST!]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638773316</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638773316</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Mon, 06 Dec 2021 06:48:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/axopD2eJJx4h4FbZ8uThJxiEdeKK3M9DfMAZ3trBuTv7QAQ4pdDwyf6gfB9p?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[All Time High]]></title><description><![CDATA[I just finished a 8.06km running that lasted about 1hh:25mm:21ss ! Upped my kms today.. I'm going to regret it going into the day. Check out some detailed info at my EXHAUST page Join me in testing out]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638598191</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638598191</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Sat, 04 Dec 2021 06:09:57 GMT</pubDate><enclosure url="https://images.ecency.com/p/2YRZBi4FZVHemH2HMbNoGMuwko6JoB2CxS1BkSkJ6diW8gnux5xruESxLpHUShTbpP9HM9oRDYMP8h2TCWBr2jyhyo2X85wDNuk?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[BETTER WORLD OR JUST WISHFUL THINKING]]></title><description><![CDATA[Thoughts for this piece were endless, on one hand I didn't want the cliché portrait finish and on the other hand I was very un-motivated... left it blank for almost a month. It's my little motivation piece...]]></description><link>http://direct.ecency.com/hive-174301/@manchiralf/better-world-or-just-wishful-thinking</link><guid isPermaLink="true">http://direct.ecency.com/hive-174301/@manchiralf/better-world-or-just-wishful-thinking</guid><category><![CDATA[hive-174301]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Fri, 03 Dec 2021 10:28:54 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHwFmXTTS3j3CvmNpvj3A188p7BePU845sqjyWZGvgquxPr2DyKrxzgqa7CsBEuyTu2YfooLZi1Km634WE5dHmDz71bwrG5EJKmdXjYVmmiAT9QfHJWr?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[COD WWII: 4 Years Late but worth it?]]></title><description><![CDATA[Source ........................................................................................................................................................................ Yesterday was my free day]]></description><link>http://direct.ecency.com/hive-140217/@manchiralf/cod-wwii-4-years-late-but-worth-it</link><guid isPermaLink="true">http://direct.ecency.com/hive-140217/@manchiralf/cod-wwii-4-years-late-but-worth-it</guid><category><![CDATA[hive-140217]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Fri, 03 Dec 2021 08:24:54 GMT</pubDate><enclosure url="https://images.ecency.com/p/26uUsAjKTsXCDw7zixZR182JbFKvgzJ9YwsFpTVcRaGCmsqhA1unTgpqwjyAupNVsmK2apipNphV31A5QCaqg1fhzLf9eqP2REdARscrVBYWMKM7uMFQPVPWncNvYy9CHEX4VTvX3PAkiC91cRU76JBmv6tsasiFGfMMb4?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Fist Push Up]]></title><description><![CDATA[I just finished a strength training activity that lasted about 0hh:30mm:0ss ! I've never really been a push up person cause my arms tire out too fast. Did 5 sets of 20 reps and called it a day. Check out]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638428221</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638428221</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Thu, 02 Dec 2021 06:57:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/axopD2eJJx4h4FbZ8uThJxiEdeKK3M9DfMAZ3trBuTv7QAQ4pdDwyf6gfB9p?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Morning Run || Controlled pace]]></title><description><![CDATA[I just finished a 6.73km running that lasted about 1hh:12mm:0ss ! Ran at a slow controlled pace today.. covered longer distances without cool down breaks. Check out some detailed info at my EXHAUST page]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638338730</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638338730</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Wed, 01 Dec 2021 06:05:45 GMT</pubDate><enclosure url="https://images.ecency.com/p/368La1qZAv72k6xcg5gZEidfvPDsBvH1bKkEX9t21Z8SXMKfENjVUr1UkEh3eaN541S2vo3T6op8oF7862XfoGhk?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[7km finally]]></title><description><![CDATA[I just finished a 7.0km running that lasted about 0hh:36mm:24ss ! I finally did that 7km. Check out some detailed info at my EXHAUST page Join me in testing out EXHAUST!]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638255666</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638255666</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Tue, 30 Nov 2021 07:01:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/368La1qZAv72k6xcg5gZEidfvPDsBvH1bKkEX9t21Z8SXMKfENjVUr1UjNFUmX4TJwxgDoxAxPKWKkDUTs7rrRgz?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[FIRST TIME POSTER: I THINK I JUST FOUND THE BEST AKARA SPOT IN NIGERIA || RECIPE AND DIY GUIDE]]></title><description><![CDATA[HEY GUYS I'M NEW HERE... MY NAME IS RALPH AND I'M A FOODIE. Here's my first contribution to the foodie life; WHAT IS AKARA? Breathe... Akara (also called Beancake) is a Nigerian bean snack, usually a breakfast]]></description><link>http://direct.ecency.com/hive-120586/@manchiralf/i-think-i-just-found-the-best-akara-spot-in-nigeria-oror-recipe-and-diy-guide</link><guid isPermaLink="true">http://direct.ecency.com/hive-120586/@manchiralf/i-think-i-just-found-the-best-akara-spot-in-nigeria-oror-recipe-and-diy-guide</guid><category><![CDATA[hive-120586]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Mon, 29 Nov 2021 18:41:42 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHwFmXTTS3j3CvmNpvj3DAeJaCUDaTziEKKrnjYKHqZdVs7zDPWprxLxCU8Z3JCJSfyiP9fRQgrU9b62bCNosDaf4Srrt2ZNyjEhZbQPkxeZW2E4bM6N?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[BALON D'OR: ANOTHER MESSI DOMINATION? || MY TOP 5]]></title><description><![CDATA[Source Balon D'or, or Messi's Dog's favorite chew-toy as I love to call it, the most prestigious individual achievement award in modern day football is handed out to the most deserving player in Europe's]]></description><link>http://direct.ecency.com/hive-101690/@manchiralf/balon-dor-another-messi-domination-oror-my-top-5</link><guid isPermaLink="true">http://direct.ecency.com/hive-101690/@manchiralf/balon-dor-another-messi-domination-oror-my-top-5</guid><category><![CDATA[hive-101690]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Mon, 29 Nov 2021 10:21:57 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHwFmXTTS3j3CvmNpvj2zRqTJkTQa1gzD2aHBBiELvq95whyvinBoAYgJhzsG3cxs55PLmqGr9fNsST2YyHmFu2RsGLF2YsoXAmLTepXjKAbGF1sZgNA?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[MONDAY RUN BEFORE WORK]]></title><description><![CDATA[I just finished a 6.5km running that lasted about 1hh:15mm:0ss ! Check out some detailed info at my EXHAUST page Join me in testing out EXHAUST!]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638167556</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638167556</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Mon, 29 Nov 2021 06:32:54 GMT</pubDate><enclosure url="https://images.ecency.com/p/368La1qZAv72k6xcg5gZEidfvPDsBvH1bKkEX9t21Z8SXMKfENjVUr1UjNFUmX4TJwxgDox6J3NRwYdrvmGRwBUJ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Sunday Runday]]></title><description><![CDATA[I just finished a 6.81km running that lasted about 1hh:18mm:52ss ! Started the day off right... now Breakfast. Check out some detailed info at my EXHAUST page Join me in testing out EXHAUST!]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638080484</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1638080484</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Sun, 28 Nov 2021 06:21:36 GMT</pubDate><enclosure url="https://images.ecency.com/p/368La1qZAv72k6xcg5gZEidfvPDsBvH1bKkEX9t21Z8SXMKfENjVUr1UkEh3eaN541S2vo3Cgc9ConbgjLCR9CeS?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[GAFFER RAGNICK, GEGENPRESS AND THE FUTURE FOR UNITED]]></title><description><![CDATA[WHO IS RALF RAGNICK? Ralf Ragnick! Straight out the back and if I'm keeping it 100... I'd never really heard the name. A quick search on google and Youtube however gave me all I needed to know about Former]]></description><link>http://direct.ecency.com/hive-101690/@manchiralf/gaffer-rangnick-gegenpress-and-the-future-for-united</link><guid isPermaLink="true">http://direct.ecency.com/hive-101690/@manchiralf/gaffer-rangnick-gegenpress-and-the-future-for-united</guid><category><![CDATA[hive-101690]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Sat, 27 Nov 2021 22:08:33 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLHwFmXTTS3j3CvmNpvj31Zxuaiqk58eUpj3dRX9z978VBHCjmKPXiUEPVikZmp1q6GU9Tnh7kN9NoKjxPQmUVqEbVckYJiCbv6sXNxcwxDhNemjPhp2r?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[4k before 7AM]]></title><description><![CDATA[I just finished a 4.0km running that lasted about 0hh:50mm:21ss ! Planned for a 7k but I just was too out of shape to come as close as I wanted.. maybe tomorrow. I hurt all over but it feels so good to]]></description><link>http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1637994629</link><guid isPermaLink="true">http://direct.ecency.com/hive-176853/@manchiralf/xhst-activity-1637994629</guid><category><![CDATA[hive-176853]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Sat, 27 Nov 2021 06:31:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/368La1qZAv72k6xcg5gZEidfvPDsBvH1bKkEX9t21Z8SXMKfENjVUr1UkEh3eaN541S2vngdUiXRiCbhYKkAFr4v?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[My Actifit report Card: November 27, 2021]]></title><description><![CDATA[TIME: 0016Hrs Nigerian time I have 7km run to prep for in the morning. Hoping to set out before 5:30am, only problem is I've not run for about a month due to a knock i picked up on my knee. I'm testing]]></description><link>http://direct.ecency.com/hive-193552/@manchiralf/my-actifit-report-card-november</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@manchiralf/my-actifit-report-card-november</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Fri, 26 Nov 2021 23:26:54 GMT</pubDate><enclosure url="https://images.ecency.com/p/54TLbcUcnRm4Bw8fmw3Y3deXChf9UQSDSsMgDEZRn33igghHkGudw1HS8emtdJhhxiK8FCtDud6JVmEBWm8NNJ1vnvxdPjT3hkDK5Mjx4dc7MKnpE7ajRUk4NdCW9sisMBu7pRE1c?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[A Hive HOORAH.. or just another Introduction post?]]></title><description><![CDATA[Hey Hivers.. please pardon me; i don't know what hive users go by. MY STORY My name is Raphael OBONIN (but you could already tell that from my display name), a young dynamic petroleum engineer with a flair]]></description><link>http://direct.ecency.com/hive-174578/@manchiralf/a-hive-hoorah-or-just-7a867d55b7ad1</link><guid isPermaLink="true">http://direct.ecency.com/hive-174578/@manchiralf/a-hive-hoorah-or-just-7a867d55b7ad1</guid><category><![CDATA[hive-174578]]></category><dc:creator><![CDATA[manchiralf]]></dc:creator><pubDate>Fri, 26 Nov 2021 16:31:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/6VvuHGsoU2QCK6yq1XKF2xrUpxynFs9SFNnn3DQjxDDEkgsyfqYW95kRstPBm4LBHTBnXQXaVaae2RXpC5e5sTwu85ouMThsuRt6zDSR1Yn8zbZP5F97KzN5SfrZ4J?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>