I began my Reiki journey as a Western Reiki Practitioner: I was initiated into Reiki by Susan Fisch of Hemmingford, Quebec (about 45-minutes from my home-city of Montreal, Canada). I believe that receiving the initiations into Reiki, in addition to my regular practice of mystical meditation for almost 30 years, encouraged the unfoldment of my true soul's purposes; it is my hope that I can now facilitate that growth and healing for you.
Just as I began healing on several levels and expanding my abilities metaphysically as well as being able to help others to heal with my first initiations from Susan, with these workshops, the goal is to "pay it forward" so that more and more people will heal themselves and they, in turn, will heal others with this loving gift of Reiki, and on and on.
This series of workshops is the accumulation not only of several years as a Reiki Teacher and Practitioner, but also as a researcher: within recent years, much has been uncovered about Traditional Reiki: it's true origins, as well as Dr. Usui's original methods for healing. Therefore, one of the other purposes of these workshops (beside, through the traditional Buddhist-inspired empowerments, transforming my students into healers) is to finally dispel the New Age myths surrounding Reiki, as well as to provide everything you will need to know as a Level 1, 2 and Level 3 Reiki Practitioner and teacher. Included are all of my own notes previously provided at each level, as well as Traditional and Western methods for attunements/empowerments, the correct symbols and their origins, course outlines and exams for potential Reiki teachers to use and much more.
I've included, as well, my dissertation on Reiki, which helped me to eventually achieve one of my doctoral titles. I trust that the added research required for the essay will be of added benefit to my students.
Rev. Dr. Michael H. Likey, Ph.D., D.D., PsyThD., H.Dip.
Next Reiki Workshop is Friday March 23rd, (Level 1) Saturday March 24th, (Level 2) and Sunday March 25th (Level 3) 2018, 10:00 a.m.-5:00 p.m. each day.
Location is our home in Coquitlam.
NOTE: All three levels (including all 6 attunements/empowerments, manual, practicum and exams) are offered over three consecutive days. There are no individual, or combination Levels offered.
Fee for all three levels: $800., non-refundable, payable in advance.
The Master Reiki Instructional Videos and book is not a substitute for the direct initiation process referred to as an attunement/empowerment/Reiju; you cannot practice Reiki without first being attuned to its energy in order to be able to channel it.
However, once you receive your attunement(s) from a qualified Reiki-Master such as myself, you will find the videos and book an indispensable guide to the ancient healing art.
Remember, too, that healing and medicine are two very different disciplines: therefore, the information in the videos and book is not medicine but healing, and does not constitute medical advice. In case of serious illness consult the practitioner of your choice, preferably a competent health care professional.
Enjoy your journey as a healer into the wondrous world of Reiki.
*Author of more than 35 paperback books and e-books on mysticism, metaphysics, and self-help on Amazon.
*Broadcaster, now in the ninth season of his podcast, and fifth season of his webcast on metaphysics/New Thought.


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New books attempt to put the 'do' in mitzvah
By	Dvora Meyers	 November 23, 2011 7:45 pm
three new books focus on the how-tos of doing mitzvahs ()
NEW YORK (JTA) — Chanukah, though minor on the rabbinic calendar, is major for most American Jews and often is associated with receiving gifts — eight crazy nights worth.
Here are three new books that emphasize the opposite — giving to friends, family and the community. One is for kids on the precipice of adulthood, one is for adults looking to infuse their daily lives with mitzvot, and one teaches communities how to act on their values.
The Mitzvah Project Book: Making Mitzvah Part of Your Bar/Bat Mitzvah … and Your Life
By Liz Suneby and Diane Heiman
The idea of writing a guide to bar and bar mitzvah projects was inspired in part by Mitzvah Day, a project that was started by Rabbi Bruce Lustig 20 years ago at Diane Heiman's synagogue, the Washington Hebrew Congregation in Washington.
"There would be 10 or 20 choices on things you can do on that day," Heiman recalled. "Wouldn't it be wonderful if kids realized that there are so many things they can do that match their own interests?" she thought.
Liz Suneby's revelation came as she watched her youngest daughter struggle to find a mitzvah project that fit who she was and what she cared about.
"I wanted her to do something that wasn't nameless or faceless," Suneby said.
Heiman and Suneby, both mothers of two, decided to write a guide. They organized the chapters around things that interested teens, from arts to bullying to animal care and protection, and suggested ways for the teens to launch their projects. But they're not looking to tell the young people exactly what to do.
"We don't want to be prescriptive," Suneby said. "We just want to inspire."
Heiman added, "I think having a resource like this gives a really good launching point for the kids because they can look up their own interests and hopefully springboard some ideas from the book,"
Suneby and Heiman both mentioned the story of a boy who could not settle on a project that inspired him, He took one of the book's myriad ideas and put his own spin on it: Rather than merely compiling a cookbook as the authors suggested, he went to the senior citizens' retirement community where his grandparents lived and began collecting recipes from the residents. In the process he interviewed residents about their lives. So his cookbook will have not only recipes but the personal anecdotes.
"He's paying attention to elders, giving them time and a chance to be respected," Suneby observed, which is much more than the book had advised.
For young people who choose a project for which they have a passion for, the project could very well outlast the bar/bat mitzvah itself.
"It's amazing how many kids we've spoken to who have continued from a project they started for their bar or bat mitzvah," Suneby said.
1,000 Mitzvahs: How Small Acts of Kindness Can Heal, Inspire, and Change Your Life
By Linda Cohen
After Linda Cohen's father passed away, she decided to take some time off. The time off didn't turn into down time but became an opportunity to do mitzvot — a thousand of them to be precise. Cohen performed one mitzvah a day for 2 1/2 years, an odyssey that she has recorded in a book, "1,000 Mitzvahs."
Cohen says the idea to turn her personal grieving project into a book was not hers.
"A rabbi saw that it [the project] was helpful for me and thought it would be beneficial for others," she said.
The book is not arranged chronologically, starting with her first good deed and ending with her final. Instead it is structured according to theme, ranging from "green" acts to synagogue-related deeds to travel. The account of each mitzvah begins with a personal anecdote from Cohen before delving into more general advice and suggestions for action.
No mitzvah is too small or seemingly insignificant to make the list, and teach readers something important about charity. In fact, Cohen counts "changing the toilet paper" as one of her 1,000 good deeds. (She had been traveling with her husband in Spain and put a roll into the stall for the next person.)
"I think the point is that it isn't about the big thing. A lot of times people get stuck," she said, explaining the inclusion of smaller charitable acts. "I'm just showing people that it can be an everyday thing."
Where Justice Dwells: A Hands-On Guide to Doing Social Justice in Your Jewish Community
By Jill Jacobs
Rabbi Jill Jacobs hadn't planned on writing a book after she completed "There Shall Be No Needy," which was published 2009. In that volume she established that the imperative to engage in social action and social justice could be found in Jewish legal tradition. She thought her work on the writing front was done.
Yet as she toured with the book, readers often asked, "How do I get social justice work in my own community moving?"
"I wish somebody would just write a book about how to do social justice work within communities," she recalled thinking. That person, she soon realized, would have to be her.
"Where Justice Dwells" is Jacobs' practical guide to bringing social action to synagogues and communities.
"I broke down the different strategies that people use," she told JTA.
Though the book begins with some textual and theoretical information that supports the Jewish perspective on social action, Jacobs spends several chapters suggesting ways to engage, from direct service to giving money to advocacy to community organizing, along with warnings about the pitfalls to avoid when assembling a plan.
In addition to believing that the book will prove useful to communities that want to engage in social action, Jacobs also hopes that it helps to change the notion that this sort of work is an altruistic add-on, merely a nice thing to do rather than something that one is obligated to observe, just as many Jews regard the laws of kashrut.
"I want it to be obvious that every single Jewish community has to do social justice," she said. "Just as every synagogue has Shabbat services, every synagogue should have a social justice program."
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redpajama_set_name: RedPajamaCommonCrawl


Ariana Grande has taken to Twitter to reveal that she did not find Pete Davidson's Manchester Bombing joke funny; it was actually 'tough' for her to deal with.
The Manchester Arena bombing took place on 22 May 2017, when an attendee detonated a homemade bomb after an Ariana Grande concert. 23 people, including the attacker, were killed and 139 others injured. Hundreds of others also admitted that they suffered psychological trauma after the incident, which was the worst terrorist attack and the first suicide attack in the UK since the July 2005 London Bombings.
Grande is also on the July 2018 cover of British Vogue.


Takaaki Kawabata and Christina Kawabata are the couple behind Takatina Design. The New York based duo is behind many architectural and design projects for the fashion, retail and hospitality industries. Today, Mr. Kawabata tells us about their unique approach to architecture, what matters to them in a project and guide us through one of our favourites in their portfolio: the striking Black Box House, designed for a family near Tokyo.
My grandfather was a builder/contractor and my father is an architect in Japan. I purposefully tried to dodge being in the same profession as them as a form of rebellion, but it was just in my blood. I think this profession chose me.
The first time meeting with the client who is entrusting his/her vision in your hands is always an exciting moment. The design development phase is a challenge but always an exciting stage where the vision takes more shape and the "aha" moment kicks in.
We think residential complexes that brings together a communal experience is a trend we are seeing more.
Passive houses and green homes will inevitably dictate residential architecture in the next ten years with global warming and its impact on the environment.
What was your inspiration for the Black Box House? and the first question you asked to yourself when you got the assignment?
The house features an austere and minimalistic look on the outside contrasting with the warm mid-century interior decor. Did you curate the interiors as well? If so, why you chose mid-century pieces? If not, who designed the interiors and what inspired him/her?
The mid-century pieces were a collection that the clients had amassed from their NY days. We curated and directed the aesthetics of the interior so that the scale and proportion of each furnishings worked well together with the high ceiling of the space.
The heart and soul poured into this project, not only from our end, but from the clients and contractor, makes us proud of this project. We recently had a chance to see the clients in their home, and they were extremely pleased, which makes our effort worthwhile.
We believe the forefront of modernist principle is always being ahead of the curve and bringing something different from its predecessor. I feel that idea inspires many young architects to keep evolving those principles.


This period of celebration and awareness began on Saturday 4 March 2017 and runs through to this Sunday (19 March).
This year we are celebrating the 'Game Changers' that make a big difference to the match day experience of our disabled fans.
We want to shine a light on those who lead and pioneer change that improves access and inclusion, and in many cases changing the lives of disabled people.
This Monday's story involves one of our younger disabled fans.
Lewis, aged 7, was born prematurely and was diagnosed with Spastic Quadriplegia Cerebral Palsy which means all four limbs are affected and he is unable to sit up or walk unaided.
This has not stopped him following in his dad's footsteps he's already a devout Bradford City fan attending home and away games since he was 3 years old.
Football gives Lewis, as well as many of our disabled fans, the opportunity to join in and be just like everyone else.
In Lewis' case he can't run in the park with his friends or play on the climbing frames but he can beat a toy drum like the Kop drummer, he can wave a flag at pitch side.
He has even been wheeled on the pitch by Tony McMahon as a mascot and he can certainly shout and sing from the side lines.
He had to undergo surgery only this last year and while he was having his operation a groups of fans paid for his wheelchair to have bespoke Bradford City coverings and players from the first team visited him in hospital.


text:
Wii Fit - Top Stories
Random This Grandma Has Played Wii Fit Every Day For More Than 10 Years
Wii Fit - News
You won't be surprised to hear that we're rather fond of video games here at Nintendo Life, with many of us boasting frankly ridiculous playtime hour totals on some of our favourite games, but not one of us has ever managed to achieve the levels of dedication shown by this grandma. Shared by Super Rare Games boss George Perkins, the tweet...
News Nintendo Joining the White House for its 2014 Easter Egg Roll
Yolks like fun
The Easter Egg Roll, taking place this year on Monday, 21st April, is a time-honoured tradition in which children use long-handled spoons to race their ovoids down the South Lawn of the White House. It should come as no surprise that Nintendo would want in on the fun this year, as the event practically begs for a tie-in with Yoshi's...
Wii Sports Club
News Wii Fit No Substitute For Real Exercise According To Academic Research
Includes all other forms of active gaming
Australians love being recognised globally for their sporting achievements. Be it their recent win over England in the Ashes, or Aussie golfer Adam Scott and his rise to number 2 in the world. It's always a thrill to see a country of such a small population competing both fiercely and passionately on the...
Wii Fit U
News Nintendo Obtains IA Labs Patent Portfolio Following Lawsuit Win
Balance board technology weighed in
Nintendo is often engaged in multiple patent disputes, in various cases surviving the challenges though — in notable examples such as the recent case against Tomita Technologies USA — can occasionally come out on the wrong side. Nintendo does have another success to report, however, with progress in the case...
Feature 12 Days of Christmas - Wii Fit U Steps Up a Level While the Trainer Gets Ready to Brawl
Feel the burn
Wii Fit U has had an odd history to date, with little mention for much of 2013 before Nintendo then announced a terrific trial download offer. We knew it was still a project very much on the way, however, because it was part of quite possibly the oddest E3 reveal in recent memory — to the point that we initially thought it was a...
Nintendo Christmas
Review Wii Fit U
It's astonishing just how successful the Wii Fit franchise has been for Nintendo since it first graced our living rooms in 2008. In fact, both Wii Fit and its expanded sequel Wii Fit Plus have each sold more than 20 million copies, which is staggering when you take into account that a good number of those purchases would have...
News Nintendo Combats Wii Fit U Lock-Up Error With Manual Solution
No patch for now
The game-breaking troubles continue for Nintendo with Wii Fit U. Only weeks after the glitch in Pokémon X and Y was put to rest, it has now come to the attention of Nintendo that players may encounter an error causing Wii Fit U or the trial version of the game to lock up when attempting to transfer save data from Wii Fit or
Fri 8th Nov 2013
Wii Fit Plus
Feature Where Is Your Wii Balance Board?
Time to dust off that slab of plastic in preparation for Wii Fit U
Wii Fit U's special trial deal begins this Friday, and will no doubt trigger a fitness frenzy amongst flabby Wii U owners all over the globe. However, a lot of time has elapsed between the incredible popularity of the Wii original and the launch of this new title, and like so many...
News Evidence Indicates Wii Fit Is Beneficial For Children With Movement Difficulties
Some positive press attention for gaming, for a change
A UK-based pilot study has uncovered evidence that using Wii Fit could aid the development of children with movement difficulties. The study is a collaboration between Sussex Community NHS Trust, Guy's and St Thomas' NHS Trust and academics at Goldsmiths, University of London and Oxford...
Tue 15th Jan 2013
E3 2012 Wii Fit U Will Burn the Fat
Wii Fit was a phenomenal success on Wii, and Nintendo is aiming to bring keen exercise-enthusiasts to Wii U. Wii Fit U will make use of the GamePad on occasion, and the good-old Wii Balance Board will get more living room time. There's some new exercises, of course, and the GamePad will also be used to carry on with the game...
News Wii Balance Board Enters Record Books
Wii European sales also announced
Nintendo have confirmed that the Wii Balance Board has officially achieved a Guinness World Record for the 'best-selling personal weighing device'. The record was initially broken back in November 2010 when just over 32 million units had been sold worldwide as part of Wii Fit and Wii Fit Plus bundles, though this...
News Black Wii Fit Plus Bundle Steps Up to UK on December 3rd
Another week, another bundle
Nintendo's already released or announced limited edition Wii consoles in red and black, but if you bet on the next package announced being red you just lost your chips. Launching in the UK on December 3rd, this new package includes a black Wii, Wii Fit Plus and an exclusive black Balance Board as well as Wii Sports. The...
News Wii Fit Doesn't Improve Fitness?
New study reveals it has little impact on increasing fitness levels.
It appears that a few extra minutes on the Balance Board won't make up for that extra mince pie or second helping of Christmas pudding, according to new research made available by the University of Mississippi. The purpose of the research was to ascertain how effective Nintendo's Wii Fit was at increasing the fitness levels of..
Mon 21st Dec 2009
News Wii Fit Plus Release Date Announced
Find out when you can pick up the sequel to the popular Wii Fit.
After months of speculation, Nintendo has finally announced the release date for their upcoming Wii Fit Plus package. North American consumers will be able to purchase the newest Nintendo fitness release on October 4th at a cost of $99.99. You can check out the official press release information below for more information on the..
Tue 1st Sep 2009
News Halo 3 Gets Wii-Fitted
Bungie's third iteration in its console-profiling Halo series has recently been 1upp-ed in sales by Nintendo's calorie-zapping Balance Board title.
As well as topping the NPD charts for last month in the U.S of A for what seems like the gazillionth time, Wii Fit has also reached the milestone selling amount of six million (that's a lot of flab dancing about right now). In comparison, the XBox 360's..
Mon 23rd Mar 2009
News Wii Fit Inspires New YouTube Craze
And it's one that we most certainly approve of
It may be harder to find than rocking horse shit these days, but Wit Fit is nevertheless causing quite a stir in living rooms all over the world. It seems that the fairer sex simply can't get enough of it, and as if to illustrate this fact there's been a flood of clips cropping up on YouTube showing female gamers strutting their stuff atop their..
News Wii Fit Made Me Cry
It seems that while GTA4 may be edging the sales war at the moment, hot competitor Wii Fit has managed to win the controversy war as it appears to be labelling fat people as "obese". They do say that the truth hurts.
So the original article is coming from The Sun (we know, we know) who turn some garbage about an 11 year old girl into a full-on assault at the game. Tabea Scott-King weighs 6st 13lb..
News Miyamoto Wants You Outside. Now!
Talking with the pretentious Times newspaper, video gaming "Zeus" Miyamoto-san spoke of how "weight-em-down" (please make this phrase catch on) Wii Fit has caused a social revolution in Japan.
The Nintendo veteran hopes that the game will do the same thing in the UK and Europe. I just hope the success of the game means I'll see less fat people. "In Japanese households suddenly new..
Wii Balance Board
News Wii Fit Selling Out In The UK
And it's not even been released yet
We all knew it was going to be massive, but reports from several retailers would suggest that in Wii Fit Nintendo has a game of truly epic proportions. Several retailers have stopped taking pre-orders for the eagerly awaited fitness title, which will cost £69.99 when it eventually hits store shelves. Not that many copies will actually make it to the shelves,..
Tue 8th Apr 2008
Sales Figures
News Wii Fit Haters: Read This
Kotaku.com, probably one of the harshest gaming blogs in the world, have written a very balanced, fair and glowing report for Nintendo's new venture.
The report (which can be read here compliments the fun that can be had from some of the minigames, how well the yoga exercises work and also considers that while Wii Fit's software may not do a great deal to make you fitter, it helps you become more..
Sat 1st Mar 2008
News More Wii Fit Balance Board Games To Come
According to Reggie Fils-Aime (Nintendo Legend) there are over "ten games" in development that take advantage of the Wii Balance Board. Not just the one trick pony it's been labelled as then?
According to Tech.co.uk Shigeru Miyamoto had the idea of a balance board long before the Wii (and Wii Fit) even came into existence. Miyamoto came up with the idea simply because he thought weighing himself..
Thu 21st Feb 2008
News Wii Fit Gets Its Own Wii Mat
The Wii is looking more and more like a successor to Reebok's STEP fitness system
Despite confirmation from many sites (including us) that the Wii Balance Board is perfectly stable on even the most polished wooden floors, Nintendo has nevertheless endorsed the production of what can only be described as the most bizarre videogame accessory we've ever seen. And yes, we include the Power Glove in..
News Wii Fit: Famitsu Preview Scans
Thanks to Nintendo, the promise of a God-like physique is almost with us
Japanese magazine Famitsu has just published a pretty in-depth guide to all things Wii Fit. The game has done impressive business over in Japan and looks certain to repeat this performance when it's released alongside the Wii balance board controller in the West this year. Check out the scans by clicking the link below. We..
Thu 3rd Jan 2008
Wii Fit - Features
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Lendlease, a leading international property developer, commissioned Cistri to conduct a retail market study for its landmark project in Kuala Lumpur. The Tun Razak Exchange (TRX) project is located on a 29-hectare site and will be a key enabler that will strengthen the position of Kuala Lumpur as a global financial city of choice. Cistri has provided ongoing advisory services through its development cycle on the 122,000 sq.m retail mall component of the project.
This advice has ranged from the appropriate scale and phasing of development, tenant mix and market position, advice on layout and also financial assessments examining the sales and rent potential of various schemes. Cistri's deep understanding the Kuala Lumpur retail market has assisted Lendlease over the years refine its development and leasing strategy, helping TRX to become the future focal point for retail, dining and entertainment in central Kuala Lumpur.
TRX is one of South East Asia's largest city shaping projects. It will over time become one of the major destinations for both tourists and residents alike to enjoy retail and entertainment in a unique and modern setting.


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Санфеличе () — итальянская фамилия.
 Гульельмо Санфеличе Д'Аквавелла — 3 января 1897, Неаполь, королевство Италия) — итальянский кардинал, бенедиктинец.
 Луиза Санфеличе — телефильм режиссёров Паоло и Витторио Тавиани.

redpajama_set_name: RedPajamaWikipedia


text:
Az Istenek fegyverzete 2. – A Kondor-akció (eredeti cím: Armour of God II: Operation Condor, kínaiul: 飛鷹計劃) 1991-ben bemutatott hongkongi akció-vígjáték, amelynek forgatókönyvírója, rendezője és főszereplője Jackie Chan. A film az 1987-es Istenek fegyverzete című film folytatása.

Az előző részhez hasonlóan a film inkább az Indiana Jones filmsorozathoz hasonlít, mivel Chan karaktere, Jackie / Condor (az amerikai közleményben "Asian Hawkként" feltüntetve) egy csapat nácikból álló zsoldossal küzd meg, hogy aztán megtalálják az aranyat egy elhagyatott bázis mélyén a Szahara-sivatagban.

2012-ben elkészítették a film harmadik részét, melynek címe "Istenek fegyverzete 3." (Műkincs hajsza).

Cselekmény

A Hongkong-i kincsvadász, Jackie, más néven "Asian Condor" meghívást kap Scapio hercegtől a Spanyolországban lévő Madridi kastélyába, és elmeséli Hans von Ketterling nevű német parancsnok és ezredének történetét; a második világháború vége előtt, 240 tonna aranyat rejtettek el egy titkos katonai bázis mélyén az afrikai Szahara-sivatagban. A műveletben részt vevő 18 katona rejtélyes körülmények között eltűnt. Az Egyesült Nemzetek kérésére Scapio nem hivatalos küldetést ad ki Jackie-nek a bázis felkutatása és az arany megtalálása érdekében. A bázis kulcsának megszerzésén kívül segítségére lesz az afrikai földrajz szakértő, Ada. Az arany felkutatását követően, Jackie-nek megígérik a kincs egy százalékát, vagyis nagyjából 2,5 tonna aranyat.

Egy éjszaka, miközben körülnéz a bázis egyik gondnokának otthonában, Jackie megismerkedik egy Elsa nevű fiatal német nővel, miután megmentette őt néhány arab férfitól – Amontól és Taszától, akik szintén az arany után kutatnak. Másnap, Jackie a környék egyik legjobb lakatosához megy és megtudja tőle, hogy a kulcsot bonyolultra tervezték, speciális kóddal ellátva. Másnap miután fekete autós férfik kezdik üldözni a városon keresztül a nála lévő kulcs miatt, Elsa megkéri Jackie-t, hogy ő is had csatlakozzon az expedíciójukra, mivel ő is Von Ketterlinget keresi, aki történetesen a nagyapja volt.

A Szahara-sivatagba való érkezésükkor, az expedíciós csapat felveszi Momoko japán nőt, aki a halál értelmét kutatja. Az éjszaka folyamán a táborukat fekete fátyolos banditák támadják meg, akik elrabolják Elsát és Adát. Jackie és Momoko a rablók nyomába erednek, eljutnak a rabszolgapiacra, ahol megmentik Elsát és Adát, még mielőtt szexrabszolgának való árverésbe bocsátanák őket. Eközben az expedíciós csapat többi tagját ismeretlen zsoldos csoport gyilkolja meg, kerekesszékes férfi vezetésével. Nem sokkal később ismét összefutnak Amonnal és Taszával, Jackie csoportja pedig visszatér a táborukhoz, és felfedezik halott bajtársaikat, ám Momoko felismer egy szobrot Elsa nagyapjának egyik képén, ami egy ősi templomba vezet.

Miután elbúcsúznak Momokótól, a trió belép a szent helyre, ahol gonosz törzsek bandájával találkoznak. Mialatt az életükért futnak, a homok egyszer csak besüpped alattuk és egy barlangba, a titkos náci bázis részére zuhannak. Felfedezik Elsa nagyapjának mumifikálódott maradványait, majd átnézik a naplóját, feltárva, hogy Von Ketterling irányítása alatt álló 18 katona, cianid tablettákat szedett be, és a küldetésük befejezése után a bázison belül meghaltak. A trió azonban csak 17 holttestet számolt össze, egy katona viszont hiányzik. A kerekesszékes férfi megérkezik zsoldosaival, Momokót pedig túszként tartják fogva – Adolfként mutatkozik be, ő volt a 18. katona, aki meggyilkolta Elsa nagyapját, miután deréktól lefelé lebénította, mert nem volt hajlandó lenyelni a cianidot. Ezt követően Jackie és csapata megküzd a zsoldosokkal, majd az egész bázison macska-egér játék veszi kezdetét, ám végül elfogják őket.

A páncélszekrényhez érve Jackie használja a kulcsot és egy titkos kódot Elsa nagyapjának dögcédulájáról, majd végül kinyitják az ajtót és felfedezik az aranyhoz vezető liftet. Az arany felfedezése után a zsoldosok hátat fordítanak Adolfnak, hogy megtarthassák maguknak a kincset. Adolf viszont bezárja az összes zsoldost a helységbe, kettő kivételével, akik Jackie-t kezdik üldözni egy földalatti szellőzőterembe. Míg Jackie harcol a két zsoldossal, Elsa és Ada nyomkodni kezdik össze-vissza a kapcsolókat, és beindítják a terem turbina ventilátorát. Amíg a három férfi az életükért küzdenek, Elsa és Ada megpróbálják kikapcsolni a ventilátort, de véletlenül elindítják a bázis önpusztítóját, és mindössze csak 30 percük van a menekvésre. Adolf elmondja a kvartettnek, csak úgy menekülhetnek meg, ha a turbina átfújja őket a szellőzőcsatornán keresztül. Adolf viszont úgy dönt, bűnei miatt a bázison marad. A négyes annyi aranyat gyűjt, amennyit csak tud, viszont a szélerőssége miatt nem tudják elvinni azokat.

Ahogy a sivatag felszínére pottyannak, ismét összetalálkoznak Amonnal és Taszával. Együttesen próbálnak vizet találni a Szahara sivatagában.

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Jackie kaszkadőrcsapata: Benny Lai, Ken Lo, Mars

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text:
Broncos and Russell Wilson struggle again, big special teams error keys Chargers win
Frank Schwab
October 17, 2022, 11:36 PM ·5 min read
Russell Wilson had a chance to put together a drive that could have started to endear him to Denver Broncos fans. And then another chance. And another.
The Broncos had three possessions when they were tied 16-16 against the Los Angeles Chargers on Monday night. One came at the end of regulation and then there were two to start overtime. All three ended in punts, with no points. There was only one first down in those drives and it came on a run.
Then Denver's special teams made a huge mistake. Montrell Washington muffed a punt when a blocker was pushed back into him. The Chargers recovered and got a game-winning field goal for the 19-16 win in overtime.
The story of yet another Broncos game is the lack of offense. Wilson wasn't great for the final three quarters of regulation. He couldn't get a drive going in overtime either, going three-and-out on two straight possessions. He hasn't been good for most of this season and the questions about his struggles will continue.
At least the Broncos won't be on prime time again for a while.
Russell Wilson starts hot
The last time we saw Wilson, he was struggling in a loss to the Indianapolis Colts and missing a wide-open K.J. Hamler for what would have been a game-winning touchdown. It was reported he had a partially torn lat muscle and had an injection in his throwing shoulder after that Colts loss.
He started hot on Monday night. He was 10-of-10 for 116 yards and a touchdown after his TD toss to rookie tight end Greg Dulcich. That gave the Broncos a 7-0 lead. It was Wilson's best quarter as Broncos quarterback.
Unfortunately for the Broncos, the next three-plus quarters looked like the first five games of the season. Denver didn't score a touchdown for the rest of regulation. The Broncos instead got field goals. It was 13-13 going into the fourth quarter.
Denver's defense, as it has done most of the season, kept the team in the game. That included a stop on fourth-and-2 to start the fourth quarter.
A little later in the fourth quarter they got a huge play when Baron Browning, who is usually rushing the passer, dropped into coverage and caught a deflection for an interception. He almost fumbled it away, but the Broncos recovered and had great field position.
Of course, the Broncos didn't get a first down after that. They did got a field goal for a 16-13 lead.
Los Angeles linebacker Khalil Mack (52) sacks Denver's Russell Wilson. It was one of four Chargers sacks in Monday night's overtime victory. (AP Photo/Kyusung Gong)
Chargers had a chance late in the game
The Chargers weren't good on offense Monday, but had their chances to win in the fourth quarter and overtime.
The Broncos seemed to force an incompletion on a key third down in the fourth quarter, but rookie cornerback Damarri Mathis got his fourth pass interference call of the game and that kept the drive alive with a little less than five minutes remaining. The Chargers' concern was their kicker, Dustin Hopkins, was dealing with a quadriceps issue. Getting close enough to kick a tying field goal wasn't as easy as usual. With 4:02 the Chargers had to try a 35-yard attempt, and Hopkins nailed it. The game was tied again, 16-16. Hopkins would come up big in overtime, too.
Wilson had a shot to lead a game-winning drive in the final four minutes of regulation. He has led many game-winning drives in his career, but his first month-and-a-half with the Broncos has been filled with mostly subpar play and criticism. It was a chance for him to start to change that narrative.
The Broncos got a first down on a run up the middle and nothing else after that. On third down Wilson was sacked on a blitz up the middle, as linebacker Drue Tranquill was unblocked. The Broncos punted. After Wilson's 10-for-10 start, he threw incomplete on 13 of his final 18 passes. He had 78 yards after the first quarter.
Broncos head coach Nathaniel Hackett said after the game that Wilson had a hamstring injury during the game, and perhaps that affected Denver's play-calling and Wilson's effectiveness.
Herbert had his chance at the end of regulation. The Chargers got near near midfield but couldn't get into field-goal range, and their Hail Mary shot on the last play of regulation fell incomplete. The game went to overtime. The Broncos won the coin toss to start overtime but had a quick punt. Then the Chargers went three-and-out too.
The Broncos got the ball back and had little interest in passing. For the second straight drive they started by running on first and second down. Then Wilson threw incomplete again. He tried going deep to Jerry Jeudy but cornerback Asante Samuel Jr. played it well and broke it up. Another three-and-out.
The Chargers went three-and-out too, but then got the key recovery on the muffed punt. Herbert completed a big third-down pass to give Hopkins a shot at the game-winning 39-yard field goal. Hopkins came through.
The Broncos' defense was likely hoping for a tie. Denver had to know its offense wasn't going to help. It probably didn't anticipate special teams making the crucial mistake to wrap up the loss.


text:
Retirement Savings Accounts
Retirement Planning Pensions
National Pensions Reserve Fund
By Julia Kagan
Updated Jun 7, 2018
What Is the National Pensions Reserve Fund?
The National Pensions Reserve Fund (NPFR) was a public pension fund established by the Republic of Ireland. Established in 2001 under the National Pensions Reserve Fund Act, 2000, it supplemented the existing pay-as-you-go public pension system. It was controlled and managed by the National Pensions Reserve Fund Commission, by way of the National Treasury Management Authority (NTMA).
How the National Pensions Reserve Fund Works
The National Pensions Reserve Fund had a long-term investment horizon. The goal of the fund was to support the monetary needs of Ireland's social welfare and public service pensions from 2025 until at least 2055.
The Government of Ireland made annual deposits of 1% of GNP into the fund. The fund's investment mandate required it to secure the optimal total return, provided the commission deemed the level of risk acceptable. The commission implemented its investment strategy through a globally diversified portfolio that included quoted equities, bonds, property, private equity, commodities, and absolute return. In 2014, the NPFR became the Ireland Strategic Investment Fund (ISIF).
The NPFR's Conversion
The National Treasury Management Authority (Amendment) Act, 2014, which was enacted on July 28, 2014, converted the National Pensions Reserve Fund into the Ireland Strategic Investment Fund (ISIF). Once established, the NPFR's assets became those of the ISIF.
The decision to convert the NPFR into the ISIF dated to the fallout from the global financial crisis that began in 2008. In 2009, Ireland's finance ministry determined that it would use some of the NPFR's assets to help with the financial crisis, as outlined in the Investment of the National Pensions Reserve Fund and Miscellaneous Provisions Act, 2009.
Following initial investments to stabilize Allied Irish Banks (AIB) and Bank of Ireland, which required multiple rounds of public support to weather the market volatility during the crisis, the National Pensions Reserve Fund Commission made the decision to separate the NPRF into two separate portfolios. The NPFR maintained responsibility for the Discretionary Portfolio, while the Directed Portfolio was guided by the Minister for Finance. In September 2011, the government announced the establishment of the initiative that would eventually lead to the ISIF, following necessary changes to the governing legislation.
In December of 2014, all assets governed by Irish law transferred from the commission to the National Treasury Management Authority and became ISIF assets of the ISIF. The NTMA Act enacted in July of 2014 reduced the commission to a single member, the NTMA's chief executive. The ISIF also includes the NPRF's Directed Portfolio, though that remains the responsibility of the finance minister.
Government Pension Fund of Norway
The Government Pension Fund of Norway is comprised of two separate funds: The Government Pension Fund Global and the Government Pension Fund of Norway.
Brexit Definition
Brexit refers to Britain's leaving the European Union, which was slated to happen at the end of October, but has been delayed again.
The Volcker Rule
The Volcker Rule separates investment banking, private equity and proprietary trading sections of financial institutions from lending counterparts.
Should We Bring Back the Glass-Steagall Act?
The 1933 Glass-Steagall Act prohibited commercial banks from conducting investment banking activities, and vice versa, for over 60 years.
How the European Banking Authority Works
The European Banking Authority (EBA) is a regulatory body that works to maintain financial stability in the European Union's banking industry.
State General Reserve Fund
The State General Reserve Fund is a sovereign wealth fund established in 1980 by the Sultanate of Oman.
Can Blockchain Solve the Global Retirement Crisis?
Fannie Mae, Freddie Mac and the 2008 Credit Crisis
The Evolution of Banking Over Time
Should Central Banks Be Independent?
Understanding Investment Banks vs. Commercial Banks


text:
Collective efficiency: A prerequisite for cluster development?
Rasmus Lema, Jan Vang
The IKE Research Group
Cluster for Research on Innovation and Development
Center for Industrial Production
Department of Materials and Production
The Faculty of Engineering and Science
Sustainable Production
Behavioural Operations and Innovation Management
World Review of Entrepreneurship, Management and Sustainable Development
https://doi.org/10.1504/WREMSD.2018.091690
Cluster development
Global value chains
Collective efficiency
Externalities
Inter-firm organisation
Joint action
Lema, R., & Vang, J. (2018). Collective efficiency: A prerequisite for cluster development? World Review of Entrepreneurship, Management and Sustainable Development, 14(3), 348-376. https://doi.org/10.1504/WREMSD.2018.091690
Lema, Rasmus ; Vang, Jan. / Collective efficiency : A prerequisite for cluster development?. In: World Review of Entrepreneurship, Management and Sustainable Development. 2018 ; Vol. 14, No. 3. pp. 348-376.
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10.1504/WREMSD.2018.091690


Leven Flowers is owned by Jackie Gough and her designs are created at her workshop in Great Ayton. Jackie is a fully qualified florist and holds the National Diploma in Floristry, awarded with Distinction.
Jackie offers a personalised and friendly service. She believes it is important to gain an understanding of exactly what style you would like for your flowers, your likes and dislikes.
Her creations will be a reflection of the design, flower choice and colours you prefer. If you have a particular theme or look in mind, this will be incorporated.
At Leven Flowers you will be advised on the best use of your budget by identifying the flowers that are in season. Leven Flowers have the ability to source specific flowers direct from the Dutch sellers to ensure freshness and quality.
A delivery service is offered for all orders. This service is free for deliveries in Great Ayton, £5.00 within a 5 mile radius and £10.00 for deliveries up to 15 mile radius.
Copyright Leven Flowers © 2019. All Rights Reserved.
Designed by HFC Web Design.


It's free, with no spyware or viruses, does not open pop-ups or hijack your searches, and no personal information is required. Browse the Largest Live and Archived Site on the planet!!! The toolbar contains a fast way to chat with your friends using a simple button.


text:
CUOMO: New York won't let GOP shutter Statue of Liberty during shutdown
By Andrew Cuomo
Gov. Cuomo visits Wagner Park on Sunday in Manhattan. The governor said he will use state money to reopen the Statue of Liberty after it was shuttered by the federal government shutdown. (James Keivom/New York Daily News)
For more than a century, the Statue of Liberty has stood in our great harbor lifting her lamp beside the golden door as a beacon to the world and as a powerful symbol of this great nation's commitment to freedom and opportunity.
Now, the chaos in Washington and the federal government shutdown closed access to this great monument, denying thousands of tourists a great attraction and symbolizing the GOP attack on immigration and on the message and philosophy of the statue.
In New York, we won't let them close the Statue of Liberty, literally or symbolically. The Statue of Liberty is one of New York's great tourist attractions. The state has made an agreement to keep the statue open by paying the cost of operations to the Department of the Interior. The cost to open the Statue of Liberty and Ellis Island is approximately $65,000 a day and is dwarfed by the $263 million in tourist spending generated annually from the attractions.
But this isn't merely about a statue and tourism dollars. It's about who we are and what we believe in.
The Lady in our harbor is a symbol of our values in New York — a state that is a leader in the world because we have opened our arms instead of shutting our door. We are a state of immigrants, and that is our strength.
For generations, the Statue of Liberty and Ellis Island were the front door to the United States. It was here where people from different countries and different backgrounds and with different dreams came seeking safety, liberty and a path to become a part of the American family.
It costs the feds $65,000 per day to operate the Statue of Liberty and Ellis Island. New York cut a deal to fund the expense during the shutdown. (LUCAS JACKSON/REUTERS)
Still today, the Statue of Liberty raises her torch and declares, in the words engraved on the pedestal on which she stands, "Give me your tired, your poor, your huddled masses yearning to breathe free."
President Trump and the GOP said that they felt "compassion" for the 800,000 "Dreamers," or young people who were raised here and have now been threatened with deportations because Trump ended President Barack Obama's DACA program.
Apparently their "compassion" waned and now they won't pass DACA without a major quid pro quo from the Democrats.
The President and GOP have gone back to their divisive campaign tactics. The President wants his Mexico wall.
In the campaign, the President said Mexico would pay for the wall. Now he wants Americans to pay $20 billion hard-earned dollars to build the wall.
Cuomo greets a supporter after delivering a speech at Wagner Park on Sunday. (James Keivom/New York Daily News)
The Democrats would be wholly irresponsible to capitulate to his demand. They should tell the American people what is going on and expose the GOP hypocrisy for what it is.
The GOP doesn't care about the Dreamers and they never did. They are anti-immigration. Period.
They want their wall not for functional purposes but for symbolic purposes, stressing their position against immigration.
Don't give it to them.
We stand with our symbol, the Statue of Liberty, the statue that brought the families of these same GOP lawmakers and the President himself to this country. It is the founding premise that made this country the strongest in the world.
The GOP lawmakers' philosophy is anti-American, and Democrats must hold their ground. Americans stand with the Lady in the Harbor. Democrats must hold the torch high.


The following information is needed for you to be prepared for working with a 203k loan project. It is very important that your original bid is concise and meets the following requirements. If your bid does not meet the requirements it will hold up the loan process. If you have any questions please call us prior to submitting your bid.


A comb pick is a lockpicking tool designed to pick pin-tumbler locks by moving all pin stacks completely above the shear line, leaving no obstructions to prevent rotation of the plug. Comb picks may either compress springs or forcibly remove poorly fastened chamber casings to allow springs and pins to be moved further.
Five, six, and seven pin comb picks with different size, suitable for Tricyclic padlocks and furniture locks.


All your Favourites – Jewellery Sets in one place! This is an easy grouping of all our available matching bracelet, necklace and earrings combinations.
Treat yourself or a loved one to matching jewellery to wow! Our Heart set and Infinity set are just perfect to wear on your wedding day or give them as gifts to your bridesmaids. Our Spoke in a wheel and S for bike spoke jewellery sets are fun and eye catching.
Our handmade matching accessories are unique designs, created for that coordinated look, perfectly proportioned and designed to look amazing when worn together.
Our stainless steel jewellery has hypoallergenic properties.


Marks & Spencer has partnered with landlords' alliance Better Buildings Partnership to launch a 'green leasing' strategy for its property portfolio.
The strategy will see green clauses on issues like waste management and environmental performance written in to leases for 70 Marks & Spencer stores across the UK.
The stores are owned by British Land, Canary Wharf Group, Hammerson, Hermes Real Estate, Henderson Global Investors, Land Securities, LaSalle Investment Management, Legal & General Property and PRUPIM.
The strategy will be officially launched at sustainability conference Ecobuild – run by Building's publisher UBM - next week.
Keith Bugden, executive director of the Better Building Partnership said: "The BBP has been developing ways to break down landlord/tenant barriers since its inception five years ago.
"Our industry leading work on green leases, including the publication of our Green Lease Toolkit, has paved the way for this exciting new initiative and I'm delighted that the hard work and commitment of our members has resulted in such a significant breakthrough.
Clem Constantine, director of property at M&S, said: "Unfortunately, big carbon reductions from the UK's building stock cannot come only from shiny new eco stores. 70 per cent of current commercial buildings will still exist in 2050, so if we are genuinely going to tackle the problem we have to invest in eco solutions for existing buildings.
"Currently it can be difficult for landlords and tenants to work together when it comes to a building's environmental performance, particularly for older leases. There's often no real structure for measurement, incentives or sharing of goals.


text:
Prosecutors air more claims in R. Kelly's alleged sex trafficking case involving an underage boy
ANTONIO PEREZ/CHICAGO TRIBUNE VIA AP, POOL / 2019
R. Kelly appears during a hearing at the Leighton Criminal Courthouse in Chicago. Federal prosecutors in New York asked a judge for permission to admit what they said was evidence for which Kelly has not been charged, at his upcoming sex-trafficking trial in Brooklyn.
NEW YORK >> Federal prosecutors in R. Kelly's alleged sex trafficking case say he had sexual contact with an underage boy in addition to girls, and the government wants jurors in his upcoming sex trafficking trial to hear those claims.
Prosecutors aired a wide-ranging raft of additional allegations — but not new charges — against the R&B star in a court filing Friday. Jury selection is due to start Aug. 9 in a New York federal court for Kelly, who denies ever abusing anyone.
A message was sent Saturday to his lawyers about the additional allegations.
The Grammy Award-winning singer is charged with leading what prosecutors call a criminal enterprise of managers, bodyguards and other employees who allegedly helped him recruit women and girls for sex and pornography and to exercise a lot of control over them.
The charges involve six different women and girls, who aren't named in court filings.
Now, prosecutors would also like jurors to hear about more than a dozen other people whom the government alleges that Kelly sexually or physically abused, threatened or otherwise mistreated.
Among them, the government says, was a 17-year-old boy and aspiring musician whom Kelly met at a McDonald's in December 2006 and later invited to his Chicago studio. After asking the boy what he would do to make it in the music business, Kelly propositioned and had sexual contact with him while he was still underage, according to prosecutors' court filing.
And when Kelly was about to go on trial on child pornography charges in Chicago in 2008, the same youth told the singer he had access to a juror, and Kelly asked him to contact the juror and vouch he was a "good guy," prosecutors wrote.
The filing doesn't say whether the youth did so. Kelly was acquitted in that case.
The boy also introduced Kelly to a 16- or 17-year-old male friend, with whom prosecutors say the singer began a sexual relationship several years later. Kelly also filmed the two youths in sexual encounters with other people, including some of Kelly's girlfriends, according to the filing.
Prosecutors wrote that the accounts of the boys and others would help show that the actual charges "were not isolated events and were part of a larger pattern."
The multiplatinum-selling singer, born Robert Sylvester Kelly, is known for work including the 1996 hit "I Believe I Can Fly" and the cult classic "Trapped in the Closet," a multi-part tale of sexual betrayal and intrigue.
Kelly's sex life has drawn scrutiny since the 1990s, and he currently is also facing sex-related charges in Illinois and Minnesota. He has pleaded not guilty.
George Floyd statue cleaned and moved after vandalism in New York City
Man in central China survives 3 days in flooded garage
300% more eggs seized from Americans at U.S.-Mexico border
'Dances With Wolves' actor to be charged with sex assault
Beyonce announces much anticipated 'Renaissance' world tour


I find that when you limit your thinking to one particular concept, creativity can explode when you try to expand WITHIN it.
STEP 1. PICK A SPECIFIC CONCEPT: For example, I'll choose a standard fitness movement. The barbell bench press with a straight bar.
STEP 2. EXPLORE IDEAS WITHIN THIS ACTION POINT ONLY: Where does your mind take you?
For me this is where I traveled. Understand you personally could have toured elsewhere. Shown in video.
When it comes to programming this lift, you can change things like the volume (sets + reps x load), intensity (what percentage of your 1rm/weight being used), frequency (how many times per week) and more depending on your current circumstances.
Temperature of the room and more etc.
Note: I didn't even go into different bars, kettlebells, dumbbells, cables or other horizontal pressing or chest variations yet. This is just the straight barbell bench press.
When you start getting into other movements or ideas you actually like, your brain can really take off when you use this style of thinking.
STEP 3. PUT INTO EFFECT WHAT YOU THOUGHT UP, PRACTICED, AND/OR CREATED: For example, for step three I made this post, and also now use different movements with myself and clients because of it.
I was inspired to write this because of all the people that come to me in person stating they themselves or their physical therapist, massage therapist, or other health care provider have "tried everything", which is never the case.
This doesn't have to be for fitness only. I even use it with music frequently. Comment with your thoughts below and I'll respond to you personally.


Authors: Ignazi, P., Giacomello, G., Coticchia, F.
Peace support operations are one of the most important tools in the foreign policy of Western democracies. This book is a study of Italian military operations in the last twenty years. Italy's operations are examined through an analysis of parliamentary debates and interviews with leading policy-makers.
PIERO IGNAZI Professor of Comparative Politics at the University of Bologna, Italy. He is Chairman of the Research Committee for Political Sociology of IPSA and ISA. He has worked extensively on party systems in Italy and Europe. His most recent publication is Extreme Right Parties in Western Europe (2006, 2nd expanded and updated edition).
GIAMPIERO GIACOMELLO Assistant Professor of International Relations at the University of Bologna, Italy, and Adjunct Professor of European Studies at the James Madison University EU Policy Studies M.A. programme, Florence, Italy. His latest publication is Security in the West (2009, edited with C. Nation).
FABRIZIO COTICCHIA Research Fellow at the Sant'Anna School of Advanced Studies, Pisa, Italy. His research interests are international relations, conflict and post-conflict studies, development and institutional change.


I hopes you are looking after that knee Lily??????
Poor baby...it must be hard for you to try and keep quiet, but it's really important!
No more coffee fur yu!
No....of course you didn't.... (winky-winky).
You must be feeling much better.
Please take it easy and don't hurt your knee.
Lily never lies, right? HOpe your knee is getting better.
No, you cannot be a monster!! Not true!
It's been 87 seconds now; Edward told me. Back to jail!
GOOD GIRL!!!!!!! Gotta give those gorgeous knees a little REST!
You are just panting because it is too warm for you in the house, right?
Take it easy, Lily, or they'll shove you behind bars again!
So you are saying that Edward is tellin FIBS about you????
Did some other doggy do it?
So then...what made that tongue hang out?
Okay, but did Edward or your mom?
I are not sure I believes ya.
I don't knows gurl, I thinks that tongue betrays you!
I believe you! I know you would NEVER do such a thing!
You sure about that Miss Lily?
You are far too refined for that!
BOL! I bet you were quite a site running around the house, probably scary poor Edward!
Oh my! I sure hope you didn't, Lily!!!


This nutritionally complete recipe is made with wholesome ingredients and packed with the good stuff - meat and offal that your cat thrives on. With 65% freshly prepared lamb, chicken and pork, the variety of tastes will keep your cat coming back for more and they'll love the rustic, chunky pâté texture.
As cats haven't evolved to eat grains, this recipe is completely grain free. It leaves more room for meat and offal, which is full of vital nutrients like taurine to keep your cat healthy, and taste to keep your cat happy.


Warning! The 2012 stories are almost entirely pictures, and not for the faint of bandwidth!
The traditional Stop #1 on the way to the Arkansas Derby. A few pix only.
Went all the wat to Hot Springs for the Ark Derby, and all I brought back is this few crummy pictures.
Yeah, they still got the great BBQ lunch. But they got no patrons. Racing patrons, anyhow.
Sort of a Pacific Northwest trip to visit family and friends. Stopped in at Emerald Downs on a rainy day. Got like three pix.
Went to Vancouver. Visited Hastings. Got one (1) pic. Had good visit with KG Dave T. Ate 1st class dinner at some dive little Chinese place afterwards. Had a hell of a time getting back across the border to my own country where I was born and raised. Much like it's no fun to fly anymore, it's also now no fun to visit the friendly neighbor to the north. Thanks a lot, DHS. Had good visit with high school friend on the way outta Dodge.
Just the one pic. But it's a pretty course.
Stopped in. No one was there. Got a few pix showing no one was there. Left. Did not try Char Dog again.
Me and McChump #2 got the right price on a condo near Del Mar for a week: free. Thanks, relative! So we went.
Many fine adventures were had, including day trip up to Long Beach to see USS Iowa. A week's worth of racing and adventures wore me out, though.
After San Diego we drove up to Vegas. The trip through the desert was kind of cool. But Vegas? Eh. The Fremont Street neon still rules, but it's the same neon. And the casino action was just plain boring. Thank goodness for some semi-interesting horse book action. But overall, this town is turning into snoozeville.


Milk without a carton and pasta from a jar? Packaging-free shopping is the latest thing. Ria Schäfli explains how it works.
The shop where Ria Schäfli works is called Original unverpackt, a word play on the German phrase for "in the original packaging". In fact, when the Berlin store opened in 2014 it was one of the first to offer food products without packaging. Founder Milena Glimbovski has been honoured as Berlin's Female Entrepreneur of the Year 2018/2019.
How did the idea to open a zero waste shop arise?
The idea came from our founder Milena Glimbovski. She has always tried to live in an eco-friendly way. Until a few years ago, however, it was almost impossible to shop sustainably. That's why Milena decided to offer a special range of products without packaging.
How do you shop in a packaging-free store?
Customers either bring their own containers with them or buy them from us in the shop. We weigh the empty containers and write down their weights. Afterwards customers fill them with produce themselves. The filled containers are then weighed again and the empty weight is subtracted.
Do lots of people want to buy unpackaged food or is this a niche phenomenon?
Of course, we can't compete with the big discount supermarkets, but interest is growing. Over 80 packaging-free shops have now opened in Germany. The demand is there.
What are the limits of this concept?
Obstacles arise in relation to medicines. They're only available in packaging, and that's the right thing too. Dairy products are available without packaging or in glass bottles. Customers can return empty milk bottles to our shop. Things are more difficult with frozen items, unless you freeze the food yourself.
Can you buy unpackaged products only at a shop?
We also have an online store, but only for non-food products. We use second-hand packaging and an environmentally friendly forwarder to deliver our products. That allows us to offer more people the opportunity to try out a sustainable lifestyle.
Everywhere in Germany and to 22 other European states. We also aim to open packaging-free shops in other countries.


text:
The Northrop Grumman (formerly Grumman) EA-6B Prowler is a twin-engine, four-seat, mid-wing electronic-warfare aircraft derived from the A-6 Intruder airframe. The EA-6A was the initial electronic warfare version of the A-6 used by the United States Marine Corps and United States Navy. Development on the more advanced EA-6B began in 1966. An EA-6B aircrew consisted of one pilot and three Electronic Countermeasures Officers, though it was not uncommon for only two ECMOs to be used on missions. It was capable of carrying and firing anti-radiation missiles (ARMs), such as the AGM-88 HARM.

The Prowler was in service with the U.S. Armed Forces from 1971 until 2019. It carried out numerous missions for jamming enemy radar systems, and in gathering radio intelligence on those and other enemy air defense systems. From the 1998 retirement of the United States Air Force EF-111 Raven electronic warfare aircraft, the EA-6B was the only dedicated electronic warfare plane available for missions by the U.S. Navy, the U.S. Marine Corps, and the U.S. Air Force until the fielding of the Navy's EA-18G Growler in 2009. Following its last deployment in late 2014, the EA-6B was withdrawn from U.S. Navy service in June 2015, followed by the USMC in March 2019.

Development

Origins
The EA-6A "Electric Intruder" was developed for the U.S. Marine Corps during the 1960s to replace its EF-10B Skyknights. The EA-6A was a direct conversion of the standard A-6 Intruder airframe, with two seats, equipped with electronic warfare (EW) equipment. The EA-6A was used by three Marine Corps squadrons during the Vietnam War. A total of 27 EA-6As were produced, 15 of which were newly manufactured. Most of these EA-6As were retired from service in the 1970s with the last few being used by the Navy with two electronic attack "aggressor" squadrons, with all examples finally retired in the 1990s. The EA-6A was essentially an interim warplane until the more-advanced EA-6B could be designed and built.

The substantially redesigned and more advanced EA-6B was developed beginning in 1966 as a replacement for EKA-3B Skywarriors for the U.S. Navy. The forward fuselage was lengthened to create a rear area for a larger four-seat cockpit, and an antenna fairing was added to the tip of its vertical stabilizer. Grumman was awarded a $12.7 million contract to develop an EA-6B prototype on 14 November 1966. The Prowler first flew on 25 May 1968, and it entered service on aircraft carriers in July 1971. Three prototype EA-6Bs were converted from A-6As, and five EA-6Bs were developmental airplanes. A total of 170 EA-6B production aircraft were manufactured from 1966 through 1991.

The EA-6B Prowler was powered by two Pratt & Whitney J52 turbojet engines, and it was capable of high subsonic speeds. Due to its extensive electronic warfare operations, and the aircraft's age (produced until 1991), the EA-6B was a high-maintenance aircraft, and had undergone many frequent equipment upgrades. Although designed as an electronic warfare and command-and-control aircraft for air strike missions, the EA-6B was also capable of attacking some surface targets on its own, in particular enemy radar sites and surface-to-air missile launchers. In addition, the EA-6B was capable of gathering electronic signals intelligence.

The EA-6B Prowler was continually upgraded over the years. The first such upgrade was named "expanded capability" (EXCAP) beginning in 1973. Then came "improved capability" (ICAP) in 1976 and ICAP II in 1980. The ICAP II upgrade provided the EA-6B with the capability of firing Shrike missiles and AGM-88 HARM missiles.

Advanced Capability EA-6B

The Advanced Capability EA-6B Prowler (ADVCAP) was a development program initiated to improve the flying qualities of the EA-6B and to upgrade the avionics and electronic warfare systems. The intention was to modify all EA-6Bs into the ADVCAP configuration, however the program was removed from the Fiscal Year 1995 budget due to financial pressure from competing Department of Defense acquisition programs.

The ADVCAP development program was initiated in the late 1980s and was broken into three distinct phases: Full-Scale Development (FSD), Vehicle Enhancement Program (VEP) and the Avionics Improvement Program (AIP).

FSD served primarily to evaluate the new AN/ALQ-149 Electronic Warfare System. The program utilized a slightly modified EA-6B to house the new system.

The VEP added numerous changes to the aircraft to address deficiencies with the original EA-6B flying qualities, particularly lateral-directional problems that hampered recovery from out-of-control flight. Bureau Number 158542 was used. Changes included:
 Leading edge strakes (to improve directional stability)
 Fin pod extension (to improve directional stability)
 Ailerons (to improve slow speed lateral control)
 Re-contoured leading edge slats and trailing edge flaps (to compensate for an increase in gross weight)
 Two additional wing stations on the outer wing panel (for jamming pods only)
 New J52-P-409 engines (increased thrust by 2,000 lbf (8.9 kN) per engine)
 New digital Standard Automatic Flight Control System (SAFCS)

The added modifications increased the aircraft gross weight approximately  and shifted the center of gravity 3% MAC aft of the baseline EA-6B. In previous models, when operating at sustained high angles of attack, fuel migration would cause additional shifts in CG with the result that the aircraft had slightly negative longitudinal static stability. Results of flight tests of the new configuration showed greatly improved flying qualities and the rearward shift of the CG had minimal impact.

The AIP prototype (bureau number 158547) represented the final ADVCAP configuration, incorporating all of the FSD and VEP modifications plus a completely new avionics suite which added multi-function displays to all crew positions, a head-up display for the pilot, and dual Global Positioning/Inertial navigation systems. The initial joint test phase between the contractor and the US Navy test pilots completed successfully with few deficiencies.

After the program was canceled, the three experimental Prowlers, BuNo 156482, 158542 and 158547, were mothballed until 1999. Over the next several years, the three aircraft were dismantled and reassembled to create a single aircraft, b/n 158542, which the Navy dubbed "FrankenProwler". It was returned to active service on 23 March 2005.

Improved Capability (ICAP) III
Northrop Grumman received contracts from the U.S. Navy to deliver new electronic countermeasures gear to Prowler squadrons; the heart of each ICAP III set consists of the ALQ-218 receiver and new software that provides more precise selective-reactive radar jamming and deception and threat location. The ICAP III sets also are equipped with the Multifunction Information Distribution System (MIDS), which includes the Link 16 data link system. Northrop delivered two lots and delivered two more beginning in 2010. The EA-6B Prowlers in service toward the end of its life were the ICAP III version, carrying the ALQ-99 Tactical Jamming System.

Design

Designed for carrier-based and advanced base operations, the EA-6B was a fully integrated electronic warfare system combining long-range, all-weather capabilities with advanced electronic countermeasures. A forward equipment bay and pod-shaped fairing on the vertical fin housed the additional avionics equipment. It was the primary electronic warfare aircraft for the U.S Navy and U.S. Marine Corps. The EA-6B's primary mission was to support ground-attack strikes by disrupting enemy electromagnetic activity. As a secondary mission it could also gather tactical electronic intelligence within a combat zone, and another secondary mission was attacking enemy radar sites with anti-radiation missiles.

The Prowler had a crew of four, a pilot and three Electronic Countermeasures Officers (known as ECMOs). Powered by two non-afterburning Pratt & Whitney J52-P-408A turbojet engines, it was capable of speeds of up to  with a range of 1,140 miles (1,840 km).

Design particulars included the refueling probe being asymmetrical, appearing bent to the right to improve pilot visibility over that of the A-6 Intruder. It contained an antenna near its root. The canopy had a shading of gold to protect the crew against the radio emissions that the electronic warfare equipment produces.

Operational history

The EA-6B entered service with Fleet Replacement Squadron VAQ-129 in September 1970, and Tactical Electronic Warfare Squadron 132 (VAQ-132) became the first operational squadron, in July 1971. This squadron began its first combat deployment to Vietnam on  11 months later, soon followed by VAQ-131 on  and VAQ-134 on . Two squadrons of EA-6B Prowlers flew 720 sorties during the Vietnam War in support of US Navy attack aircraft and USAF B-52 bombers.

During the 1983 invasion of Grenada, four Prowlers supported the operation from .

Following the Achille Lauro hijacking, on 10 October 1985 Prowlers from  provided ESM support during the interception of the EgyptAir 737 carrying four of the hijackers.

Prowlers jammed Libyan radar during Operation El Dorado Canyon in April 1986. Prowlers from VAQ-135 on  jammed Iranian Ground Control Intercept radars, surface-to-air missile guidance radars and communication systems during Operation Praying Mantis on 18 April 1988.

A total of 39 EA-6B Prowlers were involved in Operation Desert Storm in 1991, 27 from six aircraft carriers and 12 from USMC bases. During 4,600 flight hours, Prowlers fired over 150 HARM missiles. Navy Prowlers flew 1,132 sorties and USMC flew 516 with no losses.

With the retirement of the EF-111 Raven in 1998, the EA-6B was the only dedicated aerial radar jammer aircraft of the U.S. Armed Forces, until the fielding of the Navy's EA-18G Growler in 2009. The EA-6B was flown in almost all American combat operations from 1972 until its retirement in 2019, and was frequently flown in support of the U.S. Air Force missions.

In 2001, 124 Prowlers remained, divided between twelve Navy, four Marine, and four joint Navy-Air Force "Expeditionary" squadrons. A Joint Chiefs of Staff (JCS) staff study recommended that the EF-111 Raven be retired to reduce the types of aircraft dedicated to the same mission, which led to an Office of the Secretary of Defense (OSD) program memorandum to establish 4 land based "expeditionary" Prowler squadrons to meet the needs of the Air Force. From 2004-2014 the U.S. Air Force augmented Navy Prowler units with Electronic Warfare Officers from the 388th and 390th Electronic Combat Squadrons assigned to the 366th Operations Group at Mountain Home AFB, Idaho.

Though once considered being replaced by Common Support Aircraft, that plan failed to materialize. In 2009, the Navy EA-6B Prowler community began transitioning to the EA-18G Growler, a new electronic warfare derivative of the F/A-18F Super Hornet. All but one of the active duty Navy EA-6B squadrons were based at Naval Air Station Whidbey Island. VAQ-136 was stationed at Naval Air Facility Atsugi, Japan, as part of Carrier Air Wing 5, the forward deployed naval forces (FDNF) air wing that embarks aboard the Japan-based . VAQ-209, the Navy Reserve's sole EA-6B squadron, was stationed at Naval Air Facility Washington, Maryland. All Marine Corps EA-6B squadrons were located at Marine Corps Air Station Cherry Point, North Carolina.

In 2013, the USN planned to fly the EA-6B until 2015, while the USMC expect to phase out the Prowler in 2019. The last Navy deployment was on  in November 2014, with VAQ-134. The last Navy operational flight took place on 27 May 2015. Electronic Attack Wing, U.S. Pacific Fleet (CVWP), hosted a retirement commemoration for the EA-6B from 25 to 27 June 2015 at NAS Whidbey Island.

Operations in Afghanistan, Iraq, and Syria

In 2007, it was reported that the Prowler had been used in counter improvised explosive device operations in the conflict in Afghanistan for several years by jamming remote detonation devices such as garage door openers or cellular telephones. Two Prowler squadrons were also based in Iraq, working with the same mission. According to Chuck Pfarrer in his book SEAL Target Geronimo, an EA-6B was also used to jam Pakistani radar and assist the 2 MH-60 Black Hawk stealth helicopters and 2 Chinook helicopters raiding Osama Bin Laden's compound in Operation Neptune Spear.

VMAQ-3 began flying Prowler missions against Islamic State militants over Iraq in June 2014.  Once Operation Inherent Resolve began in August, VMAQ-4 took over.  The Prowlers were the first Marine Corps aircraft in Syria and support strike packages, air drops, and electronic warfare requirements against militants.  By January 2015, the five aircraft of VMAQ-4 had flown 800 hours during 110 sorties in support of operations in both countries, including supporting coalition airstrikes and providing EW support for Iraqi Army forces to degrade enemy systems.  Marine Prowlers had not dropped munitions themselves and host nations basing them have not been revealed.

In April 2016, a squadron of EA-6B Prowlers from Marine Corps Tactical Electronic Warfare Squadron 4 (VMAQ-4), based at Marine Corps Air Station Cherry Point, North Carolina, was deployed to Incirlik Air Base, Turkey for operations over Syria. U.S. European Command confirmed that the deployment was expected to last through September 2016. The Center for Strategic and International Studies suggested that the Prowlers may be used to prevent Russian and Syrian air defense systems from tracking U.S. and coalition aircraft.

Prowlers of VMAQ-2 completed their last operational deployment to Al Udeid Air Base, Qatar in November 2018, and the squadron, the last equipped with the EA-6B, was disbanded on 8 March 2019, with its remaining two Prowlers being disposed of to museums.

Operators

The EA-6B Prowler was operated by the U.S. Armed Forces with squadrons in the U.S. Marine Corps and Navy.

USMC squadrons
VMAQ squadrons operated the EA-6B Prowler. Each of the three squadrons operated five aircraft; the squadrons were land-based, although they were capable of operating aboard U.S. Navy aircraft carriers and did so in the past.

In 2013, VMAQ-1 converted from an active to a training squadron as the USN stopped training on the Prowler and switched over to the Growler. The Marine Training squadron first received students for training in October 2013 and produced its first training flights in April 2014.

In 2008, the USMC investigated an electronic attack role for the Lockheed Martin F-35 Lightning II to replace their Prowlers. The Marines began retiring the EA-6 in 2016 and replaced them with the Marine Air-Ground Task Force Electronic Warfare (MAGTF-EW) concept, which calls for a medium to high-altitude long-endurance unmanned aerial vehicle to off-load at least some of the electronic warfare mission.

In November 2018, VMAQ-2 returned from performing the final deployed operations of USMC Prowlers. The Marines retired the aircraft on 8 March 2019, with some placed in storage and on static display at the Smithsonian Institution Steven F. Udvar-Hazy Center of the National Air and Space Museum in Chantilly, Virginia and the Frontiers of Flight Museum at Dallas Love Field.

USN squadrons
While in U.S. Navy service four EA-6B Prowlers were typically assigned to a Tactical Electronic Warfare Squadron. These Navy Electronic Attack squadrons carried the letters VAQ (V-fixed wing, A-attack, Q-electronic); most of these squadrons were carrier-based, while others were "expeditionary" and deployed to overseas land bases.

Disestablished Squadrons
VAQ-128: Established as an expeditionary squadron in October 1997, utilizing the insignia and heritage of the former A-6 Intruder Fleet Replacement Squadron at NAS Whidbey Island.  Disestablished in September 2004 due to budget reductions.

VAQ-309: Established as a Naval Air Reserve Force squadron at NAS Whidbey Island in 1979 with EA-6A aircraft, transitioning to the EA-6B in 1989 as part of Carrier Air Wing Reserve THIRTY (CVWR-30).  Disestablished on 31 Dec 1994 following the decommissioning of CVWR-30 due to budget cuts; aircraft returned to the Regular Navy.

Notable accidents
While no Prowler has ever been lost in combat, nearly fifty of the 170 built were destroyed in various accidents as of 2013. In 1998, a memorial at Naval Air Station Whidbey Island was dedicated to 44 crew members lost in EA-6B aircraft accidents.
 On 26 May 1981, a USMC EA-6B crashed onto the flight deck of  and caused a fire, killing 14 crewmen and injuring 45 others. The Prowler was running out of fuel after a missed approach ("bolter" in Navy parlance), and its crash and the subsequent fire and explosions destroyed or damaged 19 other aircraft.
 On 3 November 1992 a US Navy EA-6B Prowler (161776,P99 First lCAP ll) from VAQ 129 crashed after takeoff outside of Naval Air Facility, El Centro killing all three crew members aboard; Crew included Capt. Peter Limoge (USMC), LT. Charles Gurley (USN), LT. Dave Roberts (USN).  Los Angeles Times 11/5/1992
In August 1996, an EA-6B crashed during low level training, killing all four Marines aboard; pilot, Capt. Gregory O. Glaeser, Capt. Brian F. Hussey, Lt. Col. Joseph E. Connell II, and Maj. John S. Bacheller. Connell was the squadron skipper of VMAQ-1.
 On 3 February 1998, a USMC EA-6B Prowler, BuNo 163045, from VMAQ-2 struck the cables of a cablecar system in Cavalese, Italy. The crew broke rules to fly low at high speed in mountainous terrain, cut the cables and caused the death of 20 people. The aircraft also suffered severe damage to its vertical stabiliser and wings as a result of striking the cable, but was landed successfully at Aviano Air Base.
 On 8 November 1998, a USN EA-6B landed on a Lockheed S-3 Viking during night landing qualifications on ; four crew members were killed.
On 11 March 2013, a USN EA-6B of Electronic Attack Squadron VAQ-129 in Washington State, crashed during a training exercise. LTJG Valerie Cappelaere Delaney (Pilot), LTJG William Brown McIlvaine III (Flight Officer), and LCDR Alan A. Patterson (Instructor and Flight Officer) were killed. A year later, an investigation determined that the Prowler experienced a controlled flight into terrain that was due to pilot error.

Variants

 EA-6A: Two early production A-6As converted to EA-6As as prototypes. Total of 25 EA-6As were built, including 10 conversions of A-6As and 15 production EA-6As.
 EA-6B: Three A-6As converted as initial prototypes. Total of 170 EA-6Bs were built.

Aircraft on display

Japan
 160786 – EA-6B on static display at Naval Air Facility Atsugi in Yamato, Kanagawa.

United States

 147865 – EA-6A on static display at Marine Corps Air Station Cherry Point in Havelock, North Carolina.
 148618 – EA-6A on static display at Naval Air Station Key West in Big Coppitt Key, Florida.
 149475 – EA-6A on static display at the Wisconsin National Guard Memorial Library and Museum at Volk Field Air National Guard Base in Camp Douglas, Wisconsin.
 156481 – EA-6B on static display at the National Naval Aviation Museum in Pensacola, Florida.
 156478 – EA-6B on static display at Naval Air Station Whidbey Island in Oak Harbor, Washington.
 156984 – EA-6A on static display at the Warner Museum of Aviation and Transportation in Sioux City, Iowa.
 158029 – EA-6B on static display at Naval Air Station Patuxent River in Lexington Park, Maryland.
 158033 – EA-6B on static display at Patuxent River Naval Air Museum in Lexington Park, Maryland.
 158034 – EA-6B on static display at Charles B. Hall Airpark at Tinker Air Force Base in Oklahoma City, Oklahoma.
 158036 – EA-6B on static display at Naval Air Station Whidbey Island in Oak Harbor, Washington.
 158542 FrankenProwler – EA-6B on static display at the Pima Air & Space Museum in Tucson, Arizona. Three different ADVCAP airframes were assembled to create this one airframe.
 158810 – EA-6B on static display at Naval Air Station Fallon in Fallon, Nevada.
 158811 – EA-6B on static display at the Pacific Coast Air Museum in Santa Rosa, California.
 160432 – EA-6B on static display at Marine Corps Air Station Cherry Point in Havelock, North Carolina.
 160436 – EA-6B on static display at the Castle Air Museum in Atwater, California.
 160609 – EA-6B on static display at Naval Air Station Jacksonville in Jacksonville, Florida.
 161882 – EA-6B on static display at the Flying Leatherneck Aviation Museum in San Diego, California.
 161884 – EA-6B on static display at the Museum of Flight in Seattle, Washington. It is on loan from the National Naval Aviation Museum at Pensacola, Florida.
162228 – EA-6B on static display at the Frontiers of Flight Museum at Dallas Love Field in Dallas, Texas. This aircraft along with 162230 participated in the decommissioning of VMAQ-2 in March, 2019.
162230 – EA-6B on static display at the Smithsonian Institution's Steven F. Udvar-Hazy Center in Chantilly, Virginia.  This aircraft along with 162228 participated in the decommissioning of VMAQ-2 in March, 2019.
 162935 – EA-6B on static display at the USS Midway Museum in San Diego, California.
 162938 – EA-6B on static display at the American Airpower Museum in Farmingdale, New York.
 163033 – EA-6B on static display at the Hickory Aviation Museum in Hickory, North Carolina. It flew to the museum from Marine Corps Air Station Cherry Point.
 163047 – EA-6B on static display at the MAPS Air Museum in Akron, Ohio
 163395 – EA-6B on static display at the United States Naval Academy in Annapolis, Maryland.
 163886 – EA-6B on static display at the Wings Over the Rockies Air and Space Museum in Denver, Colorado.
 163890 – EA-6B on static display at Naval Base Ventura County in Camarillo, California.
 164401 – EA-6B on static display at Naval Support Activity Crane in Crane, Indiana.

Specifications (EA-6B)

See also

References
Notes

Bibliography

 Donald, David ed. "Northrop Grumman EA-6B Prowler", Warplanes of the Fleet. AIRtime, 2004. .
 Miska, Kurt H. "Grumman A-6A/E Intruder; EA-6A; EA6B Prowler (Aircraft in Profile number 252)". Aircraft in Profile, Volume 14. Windsor, Berkshire, UK: Profile Publications Ltd., 1974, p. 137–160. .

External links

 EA-6B Prowler Fact File  and EA-6B history on Navy.mil
 EA-6B Prowler on GlobalSecurity.org
 EA-6B Gondola Mishap, Cavalese, Italy, 3 February 1998, Aviation Safety Consulting Services,
 The Grumman A-6 Intruder & EA-6B Prowler (airvectors.net)

EA-006B Prowler
1960s United States electronic warfare aircraft
Twinjets
Carrier-based aircraft
EA-006B Prowler
Mid-wing aircraft
Aircraft first flown in 1968


The unpredictable winter and spring season is a great time to try alternatives ways to increase your run fitness while indoors besides the treadmill. Pool running and using an Elliptical machine are two such alternatives. These are great ways to build the necessary base you need for the rest of the season and to evaluate and work on your running mechanics. The key is to keep moving consistently and focus on building a strong foundation of fitness and proper form to take with you outdoors.
Most runners discover pool running only after they get injured. But you don't have to wait for misfortune to strike to start reaping its benefits.
-- Getting a lot of "miles" in while reducing common impact-related injuries.
-- Replacing running completely if the pool is your only option. As with the treadmill, you can simulate most of your typical training runs – tempo runs, fartlek, speed intervals and progression runs – in the water.
-- Gaining strength. The water's resistance affects your whole body; in addition to giving your legs a good workout, you'll also develop strength in your back, shoulders, core and arms in the pool.
-- Start "short" and build up. Pool running takes some getting used to. Start with 30-minute sessions and add 5-10 minutes a session.
-- Tempo run: Run for 20-30 minutes at around 85% effort.
-- Fartlek run: 1/2/3/3/2/1/2/3/1 hard running with 1-minute rests.
-- Speed intervals: Simulate 400s, 800s, 1Ks, etc. by simply running your repeats in the pool in the same amount of time they would take you on the track, insert 1 minute of easy pool running between each one.
-- Progression run: Start out at 70 percent effort and work up to 90 percent in 5-10 minute increments, adding 5 percent effort for each.
-- Warm up and cool down rules apply; "run" easy (or swim) for at least 5-10 minutes before and after the harder work.
-- Borrow a flotation belt (or buy an inexpensive one); many rec center pools have them on hand.
-- Learn proper form. Your tendency will be to hunch over at first, which strains your lower back and does not simulate good running form. Have a friend who pool runs coach you through a session or two, or take an aqua running class. -- Use a watch to periodically stop and check your heart rate during workouts, which should match whatever your targets are for road or track workouts. Note that it can take a little longer to get your heart rate up in the pool.
If you don't have a treadmill or a pool at your disposal, the elliptical is the next best training tool for runners. But you can also use it to supplement other forms of training if you want to give your legs and cardiovascular system a workout while reducing impact.
-- Building or maintaining aerobic fitness and endurance.
-- Keeping your "track fitness" by doing intervals.
-- Remember that using the elliptical is not the same as running. It uses different muscles. So introduce the elliptical to your training regimen gradually, with a run of 30-40 minutes to start with, then adding in time as your body adapts.
-- You'll see many users of the elliptical setting the machines to the highest resistance or inclines. Remember that as a distance runner, you're focused on leg turnover as well as on leg strength. Use settings that will allow you to use around 180 strides per minute (or higher for intervals).
-- Look for a machine that does not have handle levers. Running "hands free" will allow you to more easily achieve something close to a natural running form.
-- If you've never used an elliptical, your impulse may be to hold on for dear life. Train yourself to run with your hands free by alternating holding on with letting go for 30 seconds at a time. Once you can run at a moderate effort without using your hands, you can work on running faster.
No matter what season it is, SBR is always here to help you reach your personal best. Stay tuned for our Spring/Summer running programs to supplement your training schedule.


text:
Mission: Impossible II
Tom Cruise's Ethan Hunt is back, tasked with saving the world from a dastardly villain intent on unleashing a deadly virus – cackle, preen. The "this time it's personal" angle comes from the fact that the villain is a former Impossible-ist himself, and also the former lover of the woman Mr Hunt is now in love with.
You'd have thought it a mission impossible to make a duff sequel to Brian De Palma's all-action 1996 movie with the fine ingredients assembled here. For starters there's the $125m budget and Cruise, still one of the biggest stars in the world (he earned $60m+ for this). Then there's the damsel in distress, Thandie Newton, a woman so beautiful that she could make a pope cry. And Dougray Scott as a Bond-style uber-baddie, malevolent as a man can be in designer gear. But there's something not quite right. Perhaps Anthony Hopkins is symptomatic. Why hire the boombastic Hopkins only to throw him away in a minor role as Cruise's control? And what of the contribution of Chinatown writer Robert Towne, forced to write around John Woo's spectacular set pieces? And by "write around" I mean "join the dots". M:I2 is lean, it's efficient, it zips about the globe in much the same way as Woo's camera zips about Cruise – way above him, circling about, swooping, and that's just the pre-titles sequence set on a spectacular rock face. Suspense isn't Woo's thing, spectacle is, which is why, between rock faces and the peeling off of latex masks and helicopters and explosions the film just kind of hangs there, inert. Plus there's the love subplot with Newton to be factored in. If there is one thing to be learned from the Bond movies that Cruise is so clearly is setting out to surpass, it's that the minute Bond falls in love, the films fall apart.
Mission: Impossible II – at Amazon
Mission: Impossible II (2000) Action, Adventure, Thriller | 123min | 24 May 2000 (USA) 6.1
Director: John WooWriter: Bruce Geller, Ronald D. MooreStars: Tom Cruise, Dougray Scott, Thandie NewtonSummary: Chimera is a deadly virus that will bear a grisly death unless you are given the antidote. The creator of Chimera is murdered and the antidote is stolen by a disavowed I.M.F. Agent, Sean Ambrose (Dougray Scott). The Impossible Mission Force, (I.M.F.), hire the skilled and charming Ethan Hunt (Tom Cruise), and the beautiful Nyah Hall (Thandie Newton), who has had her share with Ambrose. Their mission, should they choose to accept it, is to send Hall undercover to Ambrose and learn what she can for Hunt to bring down Chimera, but they will have to break into a secure lab by jumping off of buildings and dodging bullets. Its impossible.


text:
Kambyses I, född cirka 600 f.Kr., död 559 f.Kr. persisk kung 580-559 f.Kr., son till Kyros I. Efterträddes av sin son, Kyros II den store.

Referenser

Iranistik
Akemenidiska härskare
Födda 600 f.Kr.
Avlidna 559 f.Kr.
Män


In chemistry and physics, internal energy (U) is defined as the total energy of a closed system.
Internal energy is the sum of potential energy of the system and the system's kinetic energy. The change in internal energy (ΔU) of a reaction is equal to the heat gained or lost (enthalpy change) in a reaction when the reaction is run at constant pressure.
The internal energy of an ideal gas is a good approximation of a real-world system. In such as system, the particles in an ideal gas are considered to be point objects that have completely elastic collisions with each other. The real behavior of the monatomic gases (e.g., helium, argon) mirrors this model.
Here, U is internal energy, c is the heat capacity at constant volume, n is the number of moles, and T is the temperature.
Lewis, Gilbert Newton; Randall, Merle: Revised by Pitzer, Kenneth S. & Brewer, Leo (1961). Thermodynamics (2nd ed.). New York, NY USA: McGraw-Hill Book Co. ISBN 0-07-113809-9.
What Is Activation Energy or Ea in Chemistry?
What Is the Definition of Potential Energy?


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Posted 6:15 AM, September 21, 2016, by Mike H.
CANONSBURG, Penn. - Talk about shameful!
A Pennsylvania school cafeteria worker-- Stacy Koltiska-- has resigned after being forced to take a hot lunch away from a hungry child.....all because of a new school policy she calls "lunch shaming."
The policy requires cafeteria workers to hold back hot lunches from kids' parents who owe the district $25 or more for past lunches.
In this case, Koltiska says a student's parent owed more than $25 for lunches.
So, by policy, Koltiska was forced to take a hot lunch away from the child and give him a cold cheese sandwich, instead.
"The woman I was working with was trying to get my attention-- but I didn't see cause we're serving so many kids-- to tell me before I gave him the chicken to give him the cheese. but it was too late," Koltiska recalled. "He already had his tray."
Koltiska says having to "shame" the little boy in front of his friends just broke her heart. "His eyes welled up with tears. I'll never forget his name," she said. "....The look on his face."
The whole ordeal caused Koltiska to quit, and she even posted the new lunch policy on Facebook to spread the word.
The post has already had well over 3,000 shares!
The district claims they enacted the new policy to deal with a backlog of 300 parents who owed tens of thousands of dollars.
And now there are only about 70 parents who still owe money.
Yet, school officials say the policy was never intended to "shame" any students.
Geez, remember when school bullies used to steal kids' lunch money?
Now.....it looks like the school "district" has become the new bully on the block!