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Formatting updates (#2133) 

- Update some sheets which have very long sections
- Remove `layout: 2017/sheet` (everything has the same layout now)
- Remove outdated sheets
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1
101.md
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---
title: 101
category: JavaScript libraries
layout: 2017/sheet
updated: 2017-09-21
intro: |
[101](https://www.npmjs.com/package/101) is a JavaScript library for dealing with immutable data in a functional manner.

2
CONTRIBUTING.md
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@ -84,8 +84,6 @@ Each sheet supports these metadata:
```yml
---
title: React.js
layout: 2017/sheet # 'default' | '2017/sheet'
# Optional:
category: React
updated: 2020-06-14

1
absinthe.md
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@ -1,7 +1,6 @@
---
title: Absinthe
category: Hidden
layout: 2017/sheet
tags: [WIP]
updated: 2017-10-10
intro: |

1
activeadmin.md
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@ -1,7 +1,6 @@
---
title: ActiveAdmin
category: Ruby
layout: 2017/sheet
---
### Listing scopes

1
adb.md
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@ -1,7 +1,6 @@
---
title: adb (Android Debug Bridge)
category: CLI
layout: 2017/sheet
weight: -1
authors:
- github: ZackNeyland

1
analytics.js.md
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@ -1,7 +1,6 @@
---
title: Google Analytics's analytics.js
category: Analytics
layout: 2017/sheet
updated: 2017-10-29
intro: |
Google Analytics's analytics.js is deprecated.

1
analytics.md
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@ -1,6 +1,5 @@
---
title: Analytics libraries
layout: 2017/sheet
category: Analytics
---

1
angularjs.md
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@ -3,7 +3,6 @@ title: Angular.js
category: JavaScript libraries
tags: [Archived]
archived: This describes an older version of Angular.
layout: 2017/sheet
---
### About

1
animated_gif.md
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@ -1,7 +1,6 @@
---
title: Animated GIFs
category: CLI
layout: 2017/sheet
---
## Animated GIFs

1
ansi.md
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@ -1,7 +1,6 @@
---
title: Ansi codes
category: CLI
layout: 2017/sheet
intro: |
Quick reference to ANSI color codes.
---

1
ansible-examples.md
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@ -1,7 +1,6 @@
---
title: Ansible examples
category: Ansible
layout: 2017/sheet
---
### Examples

1
ansible-guide.md
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@ -1,7 +1,6 @@
---
title: "Ansible quickstart"
category: Ansible
layout: 2017/sheet
description: |
A quick guide to getting started with your first Ansible playbook.
---

1
ansible-modules.md
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@ -1,7 +1,6 @@
---
title: Ansible modules
category: Ansible
layout: 2017/sheet
prism_languages: [yaml]
updated: 2017-10-03
---

1
ansible-roles.md
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@ -1,7 +1,6 @@
---
title: Ansible roles
category: Ansible
layout: 2017/sheet
---
### Structure

1
ansible.md
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@ -1,7 +1,6 @@
---
title: Ansible
category: Ansible
layout: 2017/sheet
---
{% raw %}

1
appcache.md
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@ -1,7 +1,6 @@
---
title: Appcache
category: HTML
layout: 2017/sheet
---
### Format

1
applescript.md
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@ -1,7 +1,6 @@
---
title: AppleScript
updated: 2018-12-06
layout: 2017/sheet
category: macOS
prism_languages: [applescript]
---

1
applinks.md
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@ -1,7 +1,6 @@
---
title: Applinks
category: HTML
layout: 2017/sheet
---
### About

1
arel.md
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@ -1,7 +1,6 @@
---
title: Arel
category: Rails
layout: 2017/sheet
---
### About

1
atom.md
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@ -1,7 +1,6 @@
---
title: Atom
category: Apps
layout: 2017/sheet
updated: 2021-09-10
---

1
awesome-redux.md
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@ -1,7 +1,6 @@
---
title: Awesome Redux
category: React
layout: 2017/sheet
updated: 2017-11-19
---

1
awscli.md
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@ -1,7 +1,6 @@
---
title: AWS CLI
category: Devops
layout: 2017/sheet
---
### EC2

1
backbone.md
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@ -1,6 +1,5 @@
---
title: Backbone.js
layout: 2017/sheet
updated: 2018-12-06
category: JavaScript libraries
---

1
bash.md
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@ -1,7 +1,6 @@
---
title: Bash scripting
category: CLI
layout: 2017/sheet
tags: [Featured]
updated: 2020-07-05
keywords:

1
blessed.md
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@ -1,7 +1,6 @@
---
title: Blessed
category: JavaScript libraries
layout: 2017/sheet
---
### Screen

1
bluebird.md
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@ -1,7 +1,6 @@
---
title: bluebird.js
category: JavaScript libraries
layout: 2017/sheet
weight: -1
updated: 2017-09-08
---

1
bolt.md
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@ -1,7 +1,6 @@
---
title: Bolt Quickstart
category: Bolt
layout: 2017/sheet
updated: 2018-12-25
authors:
- github: lucywyman

1
bookshelf.md
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@ -1,7 +1,6 @@
---
title: Bookshelf.js
category: JavaScript libraries
layout: 2017/sheet
---
Model

1
bootstrap.md
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@ -1,6 +1,5 @@
---
title: Bootstrap
layout: 2017/sheet
prism_languages: [scss, haml, html]
weight: -1
category: CSS

1
browser-sync.md
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@ -1,7 +1,6 @@
---
title: Browsersync
category: JavaScript libraries
layout: 2017/sheet
---
### About

1
browserify.md
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@ -1,7 +1,6 @@
---
title: Browserify
category: JavaScript libraries
layout: 2017/sheet
tags: [Archived]
archived: Browserify has not been in active development.
---

1
bulma.md
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@ -1,7 +1,6 @@
---
title: Bulma
category: CSS
layout: 2017/sheet
prism_languages: [css, html]
weight: -1
updated: 2018-11-19

1
bundler.md
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@ -1,7 +1,6 @@
---
title: Bundler
category: Ruby
layout: 2017/sheet
---
### Commands

1
c_preprocessor.md
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@ -1,7 +1,6 @@
---
title: C Preprocessor
category: C-like
layout: 2017/sheet
intro: |
Quick reference for the [C macro preprocessor](https://en.m.wikipedia.org/wiki/C_preprocessor), which can be used independent of C/C++.
---

1
camp.md
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@ -1,6 +1,5 @@
---
title: Camp
layout: 2017/sheet
category: JavaScript libraries
updated: 2017-09-21
weight: -1

1
canvas.md
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@ -1,7 +1,6 @@
---
title: Canvas
category: JavaScript
layout: 2017/sheet
---
### Getting the context

1
capybara.md
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@ -1,7 +1,6 @@
---
title: Capybara
category: Ruby libraries
layout: 2017/sheet
weight: -5
updated: 2020-06-13
tags: [Featurable]

1
cask-index.md
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@ -1,6 +1,5 @@
---
title: Caskroom index
layout: 2017/sheet
tags: [Archived]
archived: This sheet may have outdated information.
---

1
chai.md
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@ -1,7 +1,6 @@
---
title: Chai.js
category: JavaScript libraries
layout: 2017/sheet
weight: -3
updated: 2018-06-25
version: chai v4.x

2
cheatsheet-styles.md
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@ -1,6 +1,5 @@
---
title: Cheatsheet styles
layout: 2017/sheet
tags: [WIP]
updated: 2017-10-26
intro: |
@ -22,7 +21,6 @@ Variants
| `-two-column` | _(default)_|
| `-three-column` | |
| `-left-reference` | 3 columns<br>_(short first column)_ |
| `-no-hide` | Don't hide H2 |
See: [H2 sections](#two-columns)

1
chef.md
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@ -1,7 +1,6 @@
---
title: Chef
category: Devops
layout: 2017/sheet
---
### Install

1
chunky_png.md
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@ -1,7 +1,6 @@
---
title: Chunky PNG
category: Ruby libraries
layout: 2017/sheet
---
### Loading

1
cidr.md
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@ -1,7 +1,6 @@
---
title: CIDR
category: Misc
layout: 2017/sheet
updated: 2018-05-14
---

1
circle.md
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@ -1,7 +1,6 @@
---
title: CircleCI
category: Devops
layout: 2017/sheet
---
### About

1
clip.md
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@ -1,7 +1,6 @@
---
title: Command Line Interface Pages
category: CLI
layout: 2017/sheet
updated: 2023-02-23
keywords:
- CLI

1
co.md
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@ -1,7 +1,6 @@
---
title: co
category: JavaScript libraries
layout: 2017/sheet
updated: 2017-10-27
weight: -1
intro: |

1
command_line.md
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@ -1,6 +1,5 @@
---
title: Command line stuff
layout: 2017/sheet
---
## List (ls)

1
commander.js.md
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@ -1,7 +1,6 @@
---
title: Commander.js
category: JavaScript libraries
layout: 2017/sheet
---
### About

1
composer.md
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@ -1,7 +1,6 @@
---
title: composer
category: CLI
layout: 2017/sheet
weight: -1
authors:
- github: benolot

1
cordova.md
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@ -1,6 +1,5 @@
---
title: Apache Cordova
layout: 2017/sheet
intro: |
A quick reference to common [Apache Cordova](https://cordova.apache.org/) commands.
---

1
cron.md
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@ -1,7 +1,6 @@
---
title: Cron
category: CLI
layout: 2017/sheet
updated: 2024-03-17
weight: -3
---

1
csharp7.md
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@ -2,7 +2,6 @@
title: C# 7
category: C-like
updated: 2018-12-06
layout: 2017/sheet
prism_languages: [csharp]
description: |
A quick overview of C# 7

1
css-antialias.md
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@ -1,7 +1,6 @@
---
title: CSS antialiasing
category: CSS
layout: 2017/sheet
updated: 2017-10-13
intro: |
Here's a 4-line snippet on how to get beautiful, antialiased text with CSS.

1
css-flexbox.md
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@ -1,7 +1,6 @@
---
title: CSS flexbox
category: CSS
layout: 2017/sheet
updated: 2020-06-13
prism_languages: [css]
weight: -3

1
css-grid.md
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@ -2,7 +2,6 @@
title: CSS Grid
category: CSS
updated: 2019-08-23
layout: 2017/sheet
prism_languages: [css]
---

1
css-system-font-stack.md
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@ -1,7 +1,6 @@
---
title: "CSS system fonts"
category: CSS
layout: 2017/sheet
weight: -3
tags: [Featurable]
---

1
css-tricks.md
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@ -1,7 +1,6 @@
---
title: CSS tricks
category: CSS
layout: 2017/sheet
---
### Heading kerning pairs and ligature

1
css.md
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@ -1,7 +1,6 @@
---
title: CSS
category: CSS
layout: 2017/sheet
weight: -1
keywords:
- "margin, padding, border"

1
cssnext.md
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@ -1,7 +1,6 @@
---
title: cssnext
category: CSS
layout: 2017/sheet
updated: 2017-10-30
tags: [Featurable]
weight: -3

1
curl.md
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@ -1,7 +1,6 @@
---
title: Curl
category: CLI
layout: 2017/sheet
updated: 2020-03-09
---

1
datetime.md
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@ -1,6 +1,5 @@
---
title: Date & time formats
layout: 2017/sheet
weight: -5
updated: 2017-11-27
tags: [Featurable]

1
deis.md
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@ -1,7 +1,6 @@
---
title: Deis
category: Devops
layout: 2017/sheet
---
### Deploy

1
deku.md
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@ -1,7 +1,6 @@
---
title: Deku v2
category: JavaScript libraries
layout: 2017/sheet
intro: |
Quick reference for [Deku](https://www.npmjs.com/package/deku), a minimal virtual DOM library.
---

1
deku@1.md
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@ -1,7 +1,6 @@
---
title: Deku v1
category: JavaScript libraries
layout: 2017/sheet
intro: |
Quick reference for [Deku](https://www.npmjs.com/package/deku), a minimal virtual DOM library. **Deprecated:** This is for Deku v1. See [deku](./deku) for a more updated cheatsheet.
---

33
deprecated/bower-api.md
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@ -1,33 +0,0 @@
---
title: Bower API
category: JavaScript libraries
layout: 2017/sheet
---
```js
require('bower').config
```
```js
{ cwd: '/Users/rsc',
directory: 'bower_components',
registry:
{ search: [ 'https://bower.herokuapp.com' ],
register: 'https://bower.herokuapp.com',
publish: 'https://bower.herokuapp.com' },
shorthandResolver: 'git://github.com/{{owner}}/{{package}}.git',
tmp: '/var/folders/5y/190gjd_j2c5bfkn563dk2xdr0000gn/T/rsc/bower',
timeout: 30000,
ca: { search: [] },
strictSsl: true,
userAgent: 'node/v0.10.33 darwin x64',
color: true,
storage:
{ packages: '/Users/rsc/.cache/bower/packages',
links: '/Users/rsc/.local/share/bower/links',
completion: '/Users/rsc/.local/share/bower/completion',
registry: '/Users/rsc/.cache/bower/registry',
empty: '/Users/rsc/.local/share/bower/empty' },
interactive: false,
argv: { remain: [], cooked: [], original: [] } }
```

1
devise.md
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@ -1,6 +1,5 @@
---
title: Devise
layout: 2017/sheet
---
### About

1
divshot.md
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@ -1,6 +1,5 @@
---
title: Divshot
layout: 2017/sheet
tags: [Archived]
archived: Divshot is no longer in operation.
---

1
do.md
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@ -1,7 +1,6 @@
---
title: Do gem
category: Ruby libraries
layout: 2017/sheet
---
### About

1
docker-compose.md
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@ -1,7 +1,6 @@
---
title: docker-compose
category: Devops
layout: 2017/sheet
prism_languages: [yaml]
weight: -1
updated: 2024-04-03

1
docker.md
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@ -1,7 +1,6 @@
---
title: Docker CLI
category: Devops
layout: 2017/sheet
---
Manage images

1
dockerfile.md
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@ -1,7 +1,6 @@
---
title: Dockerfile
category: Devops
layout: 2017/sheet
prism_languages: [docker]
updated: 2019-10-20
---

1
dom-range.md
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@ -1,7 +1,6 @@
---
title: DOM Range
category: JavaScript
layout: 2017/sheet
intro: |
Quick reference to the HTML [DOM createRange API](https://devdocs.io/dom/range).
---

1
dom-selection.md
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@ -1,7 +1,6 @@
---
title: DOM Selection
category: JavaScript
layout: 2017/sheet
intro: |
Quick introduction to the HTML [DOM selection API](https://devdocs.io/dom/selection).
---

1
editorconfig.md
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@ -1,6 +1,5 @@
---
title: editorconfig
layout: 2017/sheet
prism_languages: [ini]
weight: -1
updated: 2019-09-25

1
elixir-metaprogramming.md
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@ -1,7 +1,6 @@
---
title: Elixir metaprogramming
category: Elixir
layout: 2017/sheet
---
### Kernel

1
elixir.md
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@ -1,7 +1,6 @@
---
title: Elixir
category: Elixir
layout: 2017/sheet
tags: [New]
updated: 2018-07-04
weight: -10

1
emacs.md
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@ -1,7 +1,6 @@
---
title: Emacs
category: CLI
layout: 2017/sheet
---
### Movements

1
ember.md
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@ -1,7 +1,6 @@
---
title: Ember.js
category: JavaScript libraries
layout: 2017/sheet
tags: [Archived]
archived: This sheet describes an older version of Ember.
---

1
emmet.md
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@ -1,7 +1,6 @@
---
title: Emmet
category: Markup
layout: 2017/sheet
prism_languages: [html, css]
updated: 2020-07-03
intro: |

1
enzyme.md
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@ -1,7 +1,6 @@
---
title: Enzyme
category: React
layout: 2017/sheet
updated: 2020-02-12
tags: [Featured]
weight: -1

1
enzyme@2.md
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@ -1,7 +1,6 @@
---
title: Enzyme v2
category: React
layout: 2017/sheet
updated: 2017-10-12
weight: -1
deprecated_by: /enzyme

1
es6.md
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@ -1,7 +1,6 @@
---
title: ES2015+
category: JavaScript
layout: 2017/sheet
tags: [Featured]
updated: 2019-11-14
weight: -10

1
ets.md
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@ -1,7 +1,6 @@
---
title: Erlang ETS
category: Elixir
layout: 2017/sheet
weight: -1
---

1
expectjs.md
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@ -1,7 +1,6 @@
---
title: expect.js
category: JavaScript libraries
layout: 2017/sheet
updated: 2017-09-02
weight: -1
---

1
express.md
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@ -1,7 +1,6 @@
---
title: Express.js
category: JavaScript libraries
layoute: 2017/sheet
---
### Settings

1
exunit.md
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@ -1,7 +1,6 @@
---
title: ExUnit
category: Elixir
layout: 2017/sheet
updated: 2018-11-19
---

1
factory_bot.md
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@ -1,7 +1,6 @@
---
title: Factory Bot
category: Ruby libraries
layout: 2017/sheet
weight: -3
updated: 2020-07-06
keywords:

1
fastify.md
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@ -1,7 +1,6 @@
---
title: Fastify
category: JavaScript libraries
layout: 2017/sheet
updated: 2017-09-23
---

1
ffaker.md
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@ -1,7 +1,6 @@
---
title: FFaker
category: Ruby libraries
layout: 2017/sheet
updated: 2017-09-12
---

1
ffmpeg.md
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@ -1,7 +1,6 @@
---
title: ffmpeg
category: CLI
layout: 2017/sheet
---
### Common switches

1
figlet.md
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@ -1,6 +1,5 @@
---
title: Figlet
layout: 2017/sheet
updated: 2018-06-14
introduction: |
[Figlet] renders text as ASCII art. Here's a list of Figlet fonts for Figlet 2.2.5.

1
find.md
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@ -1,7 +1,6 @@
---
title: Find
category: CLI
layout: 2017/sheet
updated: 2019-11-17
---

1
firebase.md
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@ -2,7 +2,6 @@
title: Firebase
prism_languages: [coffeescript]
tags: [WIP]
layout: 2017/sheet
---
### Authenticating

1
firefox.md
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@ -1,6 +1,5 @@
---
title: Firefox
layout: 2017/sheet
tags: [Archived]
archived: This sheet has not been updated with newer Firefox releases.
---

1
fish-shell.md
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@ -1,7 +1,6 @@
---
title: Fish shell
category: CLI
layout: 2017/sheet
prism_languages: [fish]
updated: 2018-01-31
weight: -1

68
fitness/general.md
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@ -1,68 +0,0 @@
---
title: General fitness notes
category: Fitness
layout: 2017/sheet
---
### Target heart rate
max heart rate = (220 - age)
"The target heart rate method is a simple formula: take 220 and minus your age.
Then take that number and multiply it by .75 - .85, which will give you your
percentages of 75% -- 85% of your Max. HR."
See: <http://www.bodybuilding.com/fun/mike1.htm>
### Warmup sets
* 5 x Bar
* 5 x 60%
* 3 x 70%
* 2 x 80%
* 5 x 100% (work set)
See: <http://corw.in/warmup/>
### Bench
Jennifer Thompson video: <http://www.youtube.com/watch?v=34XRmd3a8_0>
### Metabolism
* At rest, 33% of the body's energy comes from carbohydrates, or glycogen,
stored within the muscles and liver. 66% comes from fat.
* During aerobic work, 50-60% of the energy comes from fats
* Primarily carbohydrates are used during the first several minutes of exercise
* For an average fit person, it takes 20 to 30 minutes of continuous aerobic
activity to burn 50% fat and 50% carbohydrate
* There is approximately a 7 fold increase of fat mobilization after 1 hour of
exercise
* Low intense exercise (less than 30% VO2 max) relies primarily on fat whereas
high intense exercise (greater than 70% VO2 max) primarily utilized
carbohydrate.
See: [Substrates](http://www.exrx.net/Nutrition/Substrates.html) _(exrx.net)_
### Deloads on a cut
- "I would never recommend traditional style deloads on a cut, regardless of
training regimen."
- "increase the rest day interval between sessions"
See: [Link](https://www.facebook.com/permalink.php?story_fbid=273265046115238&id=116211138487297&comment_id=1262284&offset=0&total_comments=34) _(facebook.com)_
### Conditioning with 5/3/1
- "For conditioning, I highly recommend 30-40 minutes of walking every day.
Yes, walking. If you’re asking why something so non-strenuous: if physique
goals are your only concern, do not let the conditioning take away from your
recovery."
See: [531 and Bodybuilding](http://www.jimwendler.com/2012/09/531-and-bodybuilding/) _(jimwendler.com)_

130
fitness/micronutrients.md
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@ -1,130 +0,0 @@
---
title: Essential micronutrients
category: Fitness
layout: 2017/sheet
---
## Vitamins
{: .-three-column}
### Vitamin D
* Sources: sunlight, fish/eggs
* Dosage: 2000iu daily (10,000iu max)
* Major benefits: test boost
* Fat-soluble
* Best taken with meals or a source of fat
See: [Examine.com](http://examine.com/supplements/Vitamin+D/)
### Zinc
* Sources: meat, egg, legumes
* Major benefits: test boost, immune boost
* Doesn't go well with [Iron](#iron), [Magnesium](#magnesium)
* Dosage: 5-10mg daily
See: [Examine.com](http://examine.com/supplements/Zinc/)
### Magnesium
* Sources: grains, nuts, leafy vegetables
* Dosage: 200-450mg daily
* Major benefits: lower blood glucose, sleep, insulin sensitivity
* Don't get Magnesium Oxide (low bioavailability), get Magnesium Citrate
See: [Examine.com](http://examine.com/supplements/Magnesium/)
### Selenium
* Sources: nuts, fish (tuna, halibut), meat
* Major benefits: anti-oxidant, anti-cancer
* Dosage: 200-300ug daily
See: [Examine.com](http://examine.com/supplements/Selenium/)
### Vitamin E
* Sources: Nuts, needs, veg oils, leafy veggies
* Major benefits: anti-oxidant, skin
* Dosage: up to 22IU daily for adults? (RDA)
* Fat-soluble
See: [nih.gov](http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)
### Vitamin C
* Sources: fruits (esp citrus), leafy veggies
* Dosage: 75mg daily (females), 90mg (males)
* Major benefits: anti-oxidant
See: [Examine.com](http://examine.com/supplements/Vitamin+C/)
### Vitamin K
* Sources: beans (legumes), green tea, veggies (mostly leafy), egg yolk,
chicken thigh
* Major benefits: bone health
* Fat-soluble
See: [Examine.com](http://examine.com/supplements/Vitamin+K/)
### Thiamin (Vitamin B1)
- ···
### Riboflavin (Vitamin B2)
- ···
### Niacin (Vitamin B3)
- ···
### Vitamin B6
- ···
### Vitamin B12
- ···
### Potassium
- ···
### Omega 3
- ···
### Calcium
* Sources: dairy
* Dosage: 1000mg daily for adults
* Major benefits: bone mass/strength
See: [nih.gov](http://ods.od.nih.gov/factsheets/calcium.asp)
### Iodine
* Sources: dairy (yogurt, milk, eggs)
* Major benefits: thyroid gland regulation
See: [whfoods.com](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69)
### Vitamin A
* Sources: meat, poultry, fish, fruits, leafy veggies, orange veggies
(squash/carrots)
* Dosage: 10,000iu for adults
* Major benefits: vision, immune boost, reproduction
* Fat-soluble
See: [nih.gov](http://ods.od.nih.gov/factsheets/Vitam-HealthProfessional/)
### Iron
* Sources: soybeans, nuts/beans/lentils, beef, whole grains
* Major benefits: oxygen transport, energy metabolism
See: [whfoods.com](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70)

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---
title: Phat
category: Fitness
layout: 2017/sheet
updated: 2017-08-30
---
### Day 1: Upper Body Power
| Purpose | Movement | Sets x Reps |
| ---- | ---- | ---- |
| Pull: power | Bent over / Pendlay rows | 3 x 3-5 |
| Pull: assistance | Weighted Pull ups | 2 x 6-10 |
| Pull: auxiliary | Rack chins | 2 x 6-10 |
| ---- | ---- | ---- |
| Press: power | Flat dumbbell presses | 3 x 3-5 |
| Press: assistance | Weighted dips | 2 x 6-10 |
| Press: assistance | Seated dumbbell shoulder presses | 3 x 6-10 |
| ---- | ---- | ---- |
| Aux: curling | Cambered bar curls | 3 x 6-10 |
| Aux: extension | Skull crushers | 3 x 6-10 |
{: .-headers}
### Day 2: Lower Body Power
| Purpose | Movement | Sets x Reps |
| ---- | ---- | ---- |
| Press: Power | Squats | 3 x 3-5 |
| Press: Assistance | Hack Squats | 2 x 6-10 |
| ---- | ---- | ---- |
| Ext: Assistance | Leg extensions | 2 x 6-10 |
| ---- | ---- | ---- |
| Pull: Assistance | Stiff legged deadlifts | 3 x 5-8 |
| Pull: Assistance (curl) | Glute ham raises or lying leg curls | 2 x 6-10 |
| ---- | ---- | ---- |
| Aux: calf | Standing calf raise | 3 x 6-10 |
| Aux: calf | Seated calf raise | 2 x 6-10 |
{: .-headers}
### Day 4: Upper Body Hypertrophy
| Purpose | Movement | Sets x Reps |
| ---- | ---- | ---- |
| Pull: speed work | Bent over / Pendlay rows | 6 x 3 |
| ---- | ---- | ---- |
| Pull | Rack chins | 3 x 8-12 |
| Pull | Seated cable row | 3 x 8-12 |
| Pull | Dumbbell rows / shrugs against incline bench | 2 x 12-15 |
| Pull | Close grip pulldowns | 2 x 15-20 |
| ---- | ---- | ---- |
| Shoulder | Seated dumbbell presses | 3 x 8-12 |
| Shoulder | Upright rows | 2 x 12-15 |
| Shoulder | Side lateral raises with dumbbells or cables | 3 x 12-20 |
{: .-headers}
Speed work: with 65-70% of normal 3-5 rep max
### Day 5: Lower Body Hypertrophy
| Purpose | Movement | Sets x Reps |
| ---- | ---- | ---- |
| Legs: speed work | Squats | 6 x 3 |
| ---- | ---- | ---- |
| Press | Hack squats | 3 x 8-12 |
| Press | Leg presses | 2 x 12-15 |
| Extension | Leg extensions | 3 x 15-20 |
| ---- | ---- | ---- |
| Pull | Romanian deadlifts | 3 x 8-12 |
| Pull/curling | Lying leg curls | 2 x 12-15 |
| Pull/curling | Seated leg curls | 2 x 15-20 |
| ---- | ---- | ---- |
| Calf | Donkey calf raises | 4 x 10-15 |
| Calf | Seated calf raises | 3 x 15-20 |
{: .-headers}
### Day 6: Chest/Arms Hypertrophy
| Purpose | Movement | Sets x Reps |
| ---- | ---- | ---- |
| Press: speed work | Flat dumbbell presses | 6 x 3 |
| Press | Incline dumbbell presses | 3 x 8-12 |
| Press | Hammer strength chest press | 3 x 12-15 |
| Fly | Incline cable flyes | 2 x 15-20 |
| ---- | ---- | ---- |
| Curl | Cambered bar preacher curls | 3 x 8-12 |
| Curl | Dumbbell concentration curls | 2 x 12-15 |
| Curl | Spider curls against incline bench | 2 x 15-20 |
| ---- | ---- | ---- |
| Extension | Seated tricep extension with cambered bar | 3 x 8-12 |
| Extension | Cable pressdowns with rope attachment | 2 x 12-15 |
| Extension | Cable kickbacks | 2 x 15-20 |
{: .-headers}

1
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---
title: Flashlight
category: Apps
layout: 2017/sheet
---
## Commands

1
flow.md
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---
title: Flow
layout: 2017/sheet
category: JavaScript libraries
updated: 2020-07-05
weight: -3

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