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Aerialists: Daniel Stern (www.acrodan.com) and Shannon McKenna (www.circusshannon.com). Photographer: Juan Luis Gonzales
Your pectoralis minor might just be the evil villain to your circus fairytale....dramatic, perhaps, but true. You could have the perfect injury prevention routine, but if your pec minor is too tight, it will all go to waste. In this post, I'll start off with relevant anatomy of the pec minor, how to tell if its tight, and discuss how dysfunction in this muscle can negatively impact your circus training and lead to injury and pain. I'll also show a few different stretches and exercises that I find the most effective in avoiding issues and injuries caused by a tight pec minor.
Pec minor: functional anatomy
What if it's too tight?
In past posts, I've discussed the mechanics of what happens with overhead movement of the shoulder. The rotator cuff keeps the humeral head (ball) centered in the glenoid fossa of the shoulder blade (socket) as the big mover muscles bring your arm overhead. Here's where the pec minor can be a real issue: if its too tight, it will pull the shoulder blade forward, which means that as you bring your arm overhead, your humeral head will hit the "roof" of your shoulder blade (the acromion) MUCH sooner in the range of motion. Pec minor basically pulls your shoulder blade towards your ribs, out of alignment, and messes up the rotator cuff's ability to keep the humeral head centered happily away from any impingement. In the tight pec scenario, your rotator cuff could get pinched between your humeral head and your shoulder blade. This manifests as sharp pain in the front of your shoulder. It could also show up as very diffuse, achey pain around the front and side of your shoulder, even down your deltoid…when the rotator cuff is irritated, it can refer pain anywhere from the front of your shoulder, down your deltoid and sometimes even to your elbow. BUT that's not the only thing a tight pec minor can do. Because it lies on top of nerves and blood vessels, when it is tight, it can also cause nerve irritation or compression of other vasculature. Symptoms here most often include numbness and tingling down your arm and into your fingers. But wait, I'm not done yet. Research shows that, in addition to irritating rotator cuff tendons and nerves, tight pec minors INHIBIT many important parascapular muscles that are vital for controlling end range shoulder flexibility (see last post on LATS!)
The recipe for a tight pec minor
Ok, now that you're sufficiently fired up about your pec minor, what is it that causes and contributes to tightness in this muscle? SO MANY THINGS. If you have a desk job or spend a lot of time in front of a computer, this lends itself towards tight pecs in general. Sitting, traveling, reading, spending lots of time on your phone or iPad…all of these activities put your pec minor in a shortened position. Circus wise, here are a few things that also can contribute to your probably already tight pec minors: training meathooks, reverse meathooks/side planche, back lever, skin the cats, and most climbs on any vertical apparatus. ALSO: training chin stands in contortion, straight-arm handstand presses, or tumbling/trampoline/flying trapeze involving twisting flips. Oh, and also being a side-sleeper. If you didn't identify with any of these things, congratulations! You're a circus unicorn.
Quantifying flexibility (beyond "super tight" and "kinda tight")
Stretch. It. Out.
Now for the good part- how to stretch it! Unfortunately, its a really tricky muscle to stretch on your own. I've included a few different methods of attack, some of which include assistance from a friend.
Peanut pec minor active release
Peanut active release with parascapular muscle activation
This is the same concept as the prior exercise, but with the added bonus of activating the parascapular muscles (rhomboids, upper and middle trap, rotator cuff). These are the muscles that are inhibited when the pec minor gets too tight, so i LOVE this exercise because it both releases the pec minor while incorporating neuromuscular re-education for the parascapular muscles. Start face down with the ball on your pec minor and arm to the side, palm down. From here, first engage the muscles in your shoulder blade by bringing your shoulder blade towards your spine. Also think about bringing the front of your shoulder away from the floor. From this engaged position, you can bring your arm up overhead slowly.
Partner foam roll stretch
This is a great stretch to do after the first two releases. Lie on a foam roll (either the one thats sliced in half or a normal one, both are fine) with both your head and sacrum on the roll. Rest your arms either on the floor with palms up, or on your belly with your hands clasped. Your partner should sit behind you and apply gentle downward pressure with cupped hands on the uppermost part of your ribs, just below the front of your shoulder. DO NOT PRESS ON THE SHOULDER! X marks the spot on the photo below. Here, you can do some contract relax PNF stretching: relax for 15 seconds while your partner applies gentle downward pressure, then try to push up into their hands against their resistance- hold for 8-10 seconds, then relax for 15. Do this for a total of 2 minutes.
I recommend doing these three exercises before circus training as part of your warm up. It's also a good idea to do one or two of these as part of your cool down, ESPECIALLY if your training session involved any of the previously mentioned activities that contribute to tight pecs.
Yellow lights and red lights...
There are a few things to watch out for when doing these stretches. Because of the nerves and arteries that lie under the pec minor, you might feel numbness and tingling during these stretches, especially in the first week of incorporating them into your training program. If you feel this, stop the stretch and shake it out. Wait for the numbness and tingling to subside, then continue at a LOWER INTENSITY. The goal is to feel a stretching sensation without any numbness or tingling. Do not push through the stretch after the onset of these symptoms, doing so is counterproductive! You can also try bending your elbow during these exercises, as that may alleviate the tingling by putting the nerves on slack. If you can't do these without feeling numbness and tingling after making these modifications, RED LIGHT…do not pass go…call a physio and make an appointment.
Another word of caution: I started out this post by talking about symptoms that you may feel if you have a tight pec minor: pain in the front of the shoulder, diffuse pain down your deltoid, or numbness and tingling during stretching. There are a LOT of different structures and injuries that can cause these same symptoms, and some of them are very serious. If you're experiencing any of these, and they stick around for longer than a few days, thats another red light. CALL A PT! Constant pain should not be a staple in your circus training.
As always, feel free to comment below with questions or concerns! Happy stretching!
6/8/2016 08:17:30 pm
Do you have an image (like the one of you above) showing pec minor that are not tight for comparison. I want to make sure I understand the difference and where the measurement is happening. from floor to the top of the arrow, yes?
6/8/2016 08:26:41 pm
Yes! Good question. Check out this image for a right to left comparison of tight vs normal.
11/3/2017 12:07:28 am
I am not a flexible person. I may be the most stiff person ever. That is why I always hate when my class joins dance competitions. I know that you do not have to be great at it to be able to dance, but I do not really feel comfortable dancing in front of anybody, not even in front of myself. I hate dancing so much because as much as I want to look great while doing it, my stiff body ruins everything.
6/9/2016 02:41:59 am
Thanks for the article!
1/10/2017 05:28:05 pm
So in the last image (the foam roller stretch) it looks like he's pressing down on her shoulders, but your text rather vehemently disagrees with this? What's correct, and what happens if you do it the wrong way?
Jen Crane
1/10/2017 05:56:51 pm
Hi David! Great question. I think the reason it looks like I'm pushing on her shoulders is because of the way my hands are positioned. In this stretch, the pressure goes through the heel of your hand, not your fingers. You're positioning the heel of your palm at the uppermost part of the ribcage- in the divot that's formed where the shoulder meets the ribcage. That way, the pressure is over the pec minor, pressing down and slightly out laterally- not over the actual shoulder.The fingers drape over the shoulder, but no force is exerted through them. This ensures that you get a true pec minor stretch vs stretching other passive restraints (ligaments and capsule) of the shoulder joint.
1/17/2017 01:12:08 pm
Hi just one question, can I use 2 kettlebells in place of a partner pushing my shoulders down while I'm on the foam roller.?
2/14/2017 03:58:14 pm
Thanks for the article!
7/22/2017 09:24:30 pm
Thanks for article and suggestions I had problems with right side for a year. Doing bench presses totally help that side, but somehow made the left strong enough that it is messed up now. Sometimes bench presses help fix it for a few hours, but side sleeping means it all comes back with vengeance by morning.
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Tag Archives: success
Growth Mindset: Where do we go now?
Before reading this blog it may be useful to read my first blog on mindset from this time last year which is here. I have just completed the analysis of the mindset questionnaires that we repeated with our students this … Continue reading
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Under Starters Orders – Growth Mindset at the start of a new academic year
As a middle manager it is always tricky leading whole staff INSET, there is the possibility that after the one off day of input the content gets lost amongst the bigger school agenda. However the Mindset INSET has and always … Continue reading
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Failing Forwards – More on my mindset journey.
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Marginal Change Maximal Gain
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subset: commoncrawl


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POUGHKEEPSIE by DEBRA ANASTASIA
He counts her smiles every day and night at the train station. And morning and evening, the beautiful commuter acknowledges him—just like she does everyone else on the platform. But Blake Hartt is not like the others . . . he's homeless. Memories of a broken childhood have robbed him of peace and twisted delusions into his soul. He stays secluded from the sun, sure the world would run from him in the harsh light of day.
Each day, Livia McHugh smiles politely and acknowledges her fellow commuters as she waits for the train to the city. She dismisses this kindness as nothing special, just like her. She's the same as a million other girls—certainly no one to be cherished. But special or not, she smiles every day, never imagining that someone would rely on the simple gesture as if it were air to breathe.
When the moment comes that Livia must do more than smile, without hesitation she steps into the fray to defend the homeless man. And she's surprised to discover an inexplicable connection with her new friend. After danger subsides, their smiles become conversation. Their words usher in a friendship, which awakens something in each of them. But it's not long before their bond must prove its strength. Entanglements from the past challenge both their love and their lives.
Blake's heart beats for Livia's, even if her hands have to keep its rhythm. Love is patient. Love is kind. Love never fails. Love never fails, right?
In an interwoven tale of unlikely loves and relationships forged by fire, Debra Anastasia takes readers into the darkest corners of human existence, only to show them the radiant power of pure adoration and true sacrifice. Complicated families and confused souls find their way to light in this novel, which manages to be racy, profane, funny, and reverent all at once.
5 stars – Reviewed by Jenny
What a difference a smile and giving a damn about someone down on their luck can make.
How many of us have passed a homeless person on the street and not given them a second glance? After this story I don't think I ever will again.
"He kept his head down in what seemed to be a prayer. "He counts. You've smiled at him four hundred and forty-six times as of a few minutes ago. He announces the number every time I see him."
Blake is such a sweet and beautiful character and I was cheering him on from beginning to end. He stole my heart and my heart ached for him.
I loved all the main players in this book and the secondary characters are so wonderful that they actually add so much depth to the story.
"You make the rest of the beautiful things in the world cry for even trying at all. You make it hard for me to breathe."
Blake and his brothers Cole and Beckett are not biologically related but they are closer than most blood brothers. Their relationships are so wonderfully woven and so unique, you can actually feel the close bond they share and the dynamics between the brothers makes for some interesting and heart-warming reading.
You will giggle like crazy over the conversations between the two sisters when they are home on their own. They were hilarious.
Beckett stood out for me as one of the main players in this book. A bad boy who is so deliciously naughty, has a mouth like a sewer, yet a heart of gold when it counts.
"Beckett's probably the hardest man there is to love," Blake said. "He does life wrong for all the right reasons."
I just loved Beckett . He was a lot of fun to read and I found myself looking forward to seeing Beckett throughout the book.
But it is Livia and Blake who will steal your heart. Theirs is a love story that you will cheer from the beginning. You want these two to succeed. You want the best for them. You will love them. You will cherish them.
"Don't tie your success to anything other than what's inside you"
They will definitely capture your heart.


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Window balance and shoe replacement
A contractor from Syracuse, NY says:
June 21, 2016
I am looking for parts to replace the balance and the shoe of a number of windows in the house I am working at. The balance seems like I could make one of them work, but the shoe or pivot point is proving difficult. I am enclosing pictures of the shoe which resides in a 1 inch track I could also replaced the pivot point mounted to the window itself if necessary. Any help would be appreciated.
Tom from SWISCO responded:
June 23, 2016
Please see our Series 751 balance, I think this could be what you need. If you also need the tilt pivot, see our 26-152 and 26-151.


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- Details
- Published: Thursday, 16 February 2017 09:08
Richmondshire District Council looks set to increase its Council Tax for the District's 23,257 households.
The Council's Corporate Board have this week agreed to increase its Council Tax by £5 (Band D properties) to £206.40 for 2017/18.
The final central government financial settlement, expected shortly, is likely to be in line with the four-year settlement agreed last year by the Government.
Councillor Yvonne Peacock, Leader of the Council said: "We are pleased that the Government has stuck to its promise of providing certainty through the four year settlement. The Council has managed to make savings though efficiencies in this time of continued reducing government grants which has helped to keep the use of reserves to a minimum."
Corporate Board members also approved a reduced budget, from £6,274,970 in 2016/17, to £6,046,600 for 2017/18 – agreeing to use £138,000 from the council taxpayers reserve to balance the budget.
Members of Full Council will agree the Council Tax level and budget on 21 February.
This increase applies only to Richmondshire District Council's tax requirement. The actual increase to a householder's bill may be greater subject to any increases applied by North Yorkshire County Council, North Yorkshire Fire and Rescue Authority, the Police and Crime Commissioner for North Yorkshire and local Town/Parish Councils. We arrange the billing and collection of Council Tax on behalf of all these authorities.


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2008 Chevrolet Corvette - Consumer Review
Build Quality
Reliability Value
Build Quality
Reliability Value
My Dream Car
By M. Biagini on
Vehicle2008 Chevrolet Corvette 2dr Coupe (6.2L 8cyl 6M)
ReviewGot this as a Christmas gift Dec. 07. We are a Corvette family, with my mom owning a 82' and also a 2005. After driving both of those I was ecstatic to get in my 08 for the first drive. This thing handles like nobody's business, so smooth and responsive. I love all the little gadget-y stuff (like the OnStar, GPS, heated seats are fab. in the cold NY winters). The push button start took some getting used to, I prefer to turn a key myself. Also, getting in and out was a comedy of errors until I figured out how it's supposed to be done. My only real complaint was an extremely squeaky roof. Every time I hit a bump, squeak, squeak. Dealer fixed it no problem. This car is amazingly sharp!
Best Features*heated seats *OnStar *nice sound system *FAST *can change the color scheme on the display to suit your taste (sorry..but I'm a girl you know!)
Worst Features*Let's get back to using an actual KEY. I know car manufacturers like to update everything, but one of the great pleasures of a vette' is turning that key and feeling that engine start up. My battery died once and we needed a freakin' engineer to figure out how to get into the car to pop the hood.
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Following in his grandfather's footsteps, Benjamin Harrison became president, but for much longer than 32 days. Find out about his successful international policies, and economy-damaging domestic policies.
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How will the housing market respond to rising mortgage rates?
So far, it's been "resilient," Goldman Sachs economists wrote in a note out Monday. Goldman's economic activity indexes show that housing's share of the economy grew above trend from November to January, a period when mortgage rates jumped 60 basis points.
But rising rates may impact the housing market with a lag, the analysts write. Using the 2013 "taper tantrum" as a guide, the post-election jump in rates will likely have the most pronounced effect in the second and third quarters of this year.
Source: Here's How Home Prices May Respond to Rising Mortgage Rates | realtor.com®


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16 May, 2017
Elon Musk And Artificial Intelligence Share A Tumultuous Relationship
He may be daring enough to propose colonizing a barren planet with potentially little or no water, but ask him about the future of artificial intelligence, and Elon Musk may just end up losing his cool. In a startling contradiction to Silicon Valley elites Mark Zuckerberg and Larry Page, Elon Musk is one of the fewer scientific geniuses who are of the opinion that artificial intelligence will eventually bring over the apocalypse. Musk's fears aren't generally of the doomsaying sort, although they have sometimes been known to be. But mostly, they are valid concerns expressed regarding the hypercompetitiveness of technology and the possibility of artificial intelligence one day outrunning humans in terms of their efficiency and usefulness. There are a number of reasons why that would probably never happen, but that has never stopped our beloved visionary from stocking up for the AI apocalypse.


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Had an Open Stamp class last night. Started working on a Halloween Banner. Of course, what the girls saw last night is totally different of what the final product is!!! This was made with 4 x 4 coasters. My daughter wants to hang it up already!
Archive for July, 2012
Halloween Banner
Posted in Halloween on July 28, 2012| 14 Comments »
Scentsational Season
Posted in Christmas on July 27, 2012| 1 Comment »
I did this card for my downline meeting last night. It was actually super simple and quick to do!
This set & coordinating framelit dies will be available starting Aug 1!
Card Components:
Paper: DSP Be of Good Cheer, Raspberry Ripple, Gum ball Green, Very Vanilla
Stampsets: Scentsational Seasons, Joyous Celebrations
Inks: Gum Ball Green, Raspberry Ripple, Soft Suede, Daffodil Delight
With Sympathy
Posted in Summer Silhouettes on July 22, 2012| 1 Comment »
This is a super simple, yet so elegant card. I made a bunch of these cards in no time.
I seem to can't get the lighting quite right lately. I think I need new light bulbs in my light box!
Hope to do some more stamping this week, never enough time to stamp though! Enjoy!
Card Components:
Cardstock: Not Quite Navy
Inks: Not Quite Navy, Baja Breeze
Stampsets: Summer Silhouettes, Loving Thoughts
Ribbon: Baja Breeze seem binding, Very Vanilla 1/8″ taffeta
Open Sea Calendar
Posted in Birthday on July 21, 2012| 1 Comment »
This was my travel week for my real job so I didn't get to do much stamping. I miss stamping while I'm on the road.
I worked on this last night in my Open Stamp class. I actually changed it around from the one I did last night – so if you were here last night, you'll see how much different it came out – and this one came out so much better. Enjoy!
More Craft Fair Stuff
Posted in Craft Fair Items on July 11, 2012| 3 Comments »
Post it Note holders & a cute little frame for a baby. I'm a little disappointed SU doesn't have any baby DSP this year. I'll have to use last years paper for these projects.
New owl from the Owl Occasions stamp set in the Holiday Mini.
Love the new Dots DSP!!!
My baby is too old for this cute frame 😦
Craft Fair Items
Posted in Craft Fair Items, Make A Monster on July 6, 2012| 1 Comment »
I'm starting to get some new ideas for craft fair items for the fall. I did calendars last year that did just ok, so I thought I would do something a little different. I took one of my favorite card designs and turned it into this cute little desk calendar!
You can order the calendars at Stamp On This.
Just take one of your favorite designs and turn it into a calendar like this!
2 – 4 x 4 chipboard coasters
Card Stock: Pacific Point, Real Red, Pear Pizzaz, DSP Celebrations
Tools: Bind It All Machine, Dots embossing folder
Accessories: Large white brads, Pear Pizzaz ribbon, Whisper White grossgrain ribbon.
Happy Fourth of July!
Posted in Birthday, Patriotic on July 4, 2012| 1 Comment »
A day off in the middle of the week is always nice!
Today is my husband's nephew's 50th birthday. Having his birthday on the 4th of July gives me an excuse to make a 4th of July card!!!
I CASED this card I found on Pinterest.
Have a great day!
Just In Time For The Fourth of July!
Posted in Mouthwatering on July 2, 2012| 4 Comments »
Just got back from a quick vacation to the Big Apple. Did all the touristy things there was to do. Now I just want to stamp! It's fun going away on vacation, but I miss my stamps 😦
This is a quick and easy card to do if you need something fast! The new stamp pads work awesome on it. I bit the bullet and bought all new ink pads. They were worth the investment!
Happy Fourth of July!
Card Components
Card Stock: Gum Ball Green, Raspberry Ripple, Pretty in Pink
Stamp Sets: Teenie Tiny Wishes, Mouthwatering
Accessories: Raspberry Ripple Ribbon, Stripes Embossing Folder


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Re: James Espy at King's Mountain
In reply to:
James Espy at King's Mountain
Kevin Daniel 1/30/00
James Espy (1759-1834) was born in Cumberland County PA, removed to Mecklenburg Co NC with his father and settled in Wilkes(now Oglethorpe) County GA. His father Thomas Espy (1729-abt. 1794) was born in Northern Ireland, married in Cumberland County PA, removed to Mecklenburg NC in 1770 with his brother Robert Espy and left for GA in 1786 settling in Wilkes(Oglethorpe) Co GA.
James fought at Kings Mountain with his twin brother John(1759-1846)and brother Samuel (1758-1838). Samuel is mentioned in Drapers "Kings Mountain and Its Heroes". James also fought at Guilford Courthouse. Their father Thomas was a member of the Tyron County Committee of Safety during the Revolutionary War.
James brother Joseph Espy(1771-1848) and wife Mary Barnett are buried in the old Jackson Street Cemetery located on the Univ Of Georgia Campus across from the library.
James is mentioned in Wilkes County GA by 1791. Oglethorpe Co was created in 1793 from Wilkes Co. James was an elder in Beth-Salem Presbyterian Church originally located near Crawford Oglethorpe Co GA and later reorganized and moved to Lexington, Oglethorpe Co GA. A Georgia historical marker at the site lists James and his wife Mary as charter members.
James and wife Sarah Baker(abt.1761-1831) had a daughter Mary "Polly" Espy (abt.1799-1829) who married James Fullton(1788-1853).Mary died shortly after the birth of her last child in 1829. James Fullton died in Dade County GA and one child died in Chattanooga TN in 1858, so at least part of this family moved into the Northwest corner of GA.
I don't know about the Barber or White you mentioned, but it is likely that they moved into GA also. In "Annals of Athens" (Georgia), it mentions that the settlers of Sandy Creek were Presbyterians from Virginia and North Carolina. Many of the original settlers of original Wilkes County GA were Scotch-Irish Presbyterians, many with Pennsylvania origins. Two groups moved from Cumberland County PA around 1786. It is probable that Thomas Espy joined up with one of these groups as they passed through NC on their way to GA following the Rev War. That may be another direction to look for Barber and White.
hope this helps some
More Replies:
Espeys in NC during Revolution...
Bill Mitchell 1/24/02
Re: James Espy at King's Mountain
Re: James Espy at King's Mountain
Norris Gamble 10/17/06
Re: James Espy at King's Mountain
Fred Wilhite 8/29/01
Re: James Espy at King's Mountain - Lee B Espy 1899
Terry Espy 11/30/05
Re: James Espy at King's Mountain - Lee B Espy 1899
Harry Espey 8/25/08
- Re: James Espy at King's Mountain - Lee B Espy 1899
- Re: James Espy at King's Mountain - Lee B Espy 1899
- Re: James Espy at King's Mountain


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Full Details
Probe holders will organize your probes from a tangled mess to an organized success. The CustomCradle probe holders are the perfect solution, making your sump look just as good as the display tank. Having your probes free floating around your sump could eventually cause issues with one being exposed to air, and giving a false reading. A magnetic mounted probe holder will keep your probes exactly where you want them in your sump, while only taking up a minimal amount of space.
CustomCradle Nano:
- Holds up to 3 probes and 2 dosing tubes
- Compatible with all temp, pH, conductivity and ORP probes including Neptune Apex Temperature Probe
- Magnetically mounts to Glass or Acrylic up to 8mm (0.30")
- The magnetic coupled, padded holder will allow you to easily maintain your probes for cleaning and calibration, without having to mess with finicky thumb screws. The CustomCradle will also be able to secure your dosing tubes keeping them in a secure location.
Note: We suggest placing probes and dosing tubes in a location with high flow in the sump allowing water to constantly pass through the probes. Low flow around the probes with dosing lines can cause readings to be out of the normal range for a short period of time depending on the solution being dosed.
Working just great! By Noel on 9/5/2017Noel would recommend this product to a friendI really like this cradle as it has space for three probes as well as two slots for ATO or dosing tubes. My only issue is that the cradle side does not seem to "stick" to the glass quite as securely as the magnet backer outside the tank. The result is that some of the stiffer probe wires and tubes I have in it tend to twist the cradle. Not really a big deal, just something to be aware of.
Love it By Jay on 1/19/2017Jay would recommend this product to a friendWorks perfect for my needs and it a bit cheaper price than most
Works as advertised By Adam on 12/14/2016Adam would recommend this product to a friendIf you need a probe holder with a small footprint that actually works as advertised....well look no further and pick one of these bad boys up. As probe holders go, this one by IM meet my expectations and worked well. It holds the probes nice and firm, easy to use and it also has a spot for my ATO fill line.
Grate probe holder By John on 10/10/2016John would recommend this product to a friendGrate probe holder but be careful It does not hold the dosing lite very well.
Great product By Zeddyjr on 3/30/2016Zeddyjr would recommend this product to a friendHold everything I need, for cheaper then either of the other two probe holders (including the apex temp prob) plus it holds two dosing tubes
Great idea that makes calibrating probes super simple. By webmanny on 3/26/2016webmanny would recommend this product to a friendI love anything magnetic, but this thing takes the cake. It is simple to install, makes taking out probes to calibrate super easy and it looks great. I would highly recommend it.
Loving it... By Michael on 3/24/2016Michael would recommend this product to a friendThe other probe holders I'd seen were way too big for my sumpless 28G nano. The custom cradle fits well in the rear over flow portion of the tank. The magnets work well holding the probes in place. Love it...
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Jun 282016
Saturday, July 30th at 11am. Led by staff member Amy Sellers. Free. Join us for a walk near the library and along the local bike path. Look for a list of items as you enjoy the outdoor walk. In case of inclement weather please bring your rain gear; or if very rainy we will have a family story time inside.


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America's New Year's Financial Resolutions for 2016
@LendingTreeFeaturedNewsPersonal Finance January 8, 2016 Mike Ouyang 0
With 2015 out and 2016 already rolling along, now is the time we get a fresh start and begin a list of goals and resolutions we hope to accomplish for the upcoming year. For many of us, our resolutions may include some form of financial goal. In fact, in a recent survey, LendingTree found that nearly 85% of Americans had at least one financial goal they wanted to achieve in 2016.
Reflecting Back on 2015
To many Americans, 2015 was financially a lukewarm year. Only a small number (13%) of Americans felt they were great and that their finances were where they wanted them to be. But almost the same amount of Americans (11%) felt they were in a bad spot as of the end of 2015. An additional 18% felt 2015 was a struggle and they were not financially in a good spot. Most Americans fell in the middle, feeling they had room for improvement, but ended 2015 at least relatively stable.
Money remains at the top of many Americans' minds even as the economy stabilizes. But even with a better economy, many Americans are still facing financial woes. Some of these issues may be due to larger economic factors, such as low income growth and high cost of education. But, some problems may be due to our own actions and ability to manage money as nearly 76% of Americans stated they had at least one financial regret in 2015. Budgeting issues and impulsivity may be especially true amongst millennials, as 89% stated they had at least one financial regret in 2015.
The Outlook for 2016
As a whole, America's financial optimism for 2016 is decent but reserved. Only 11% state it will be a great year and that their finances will be fine. Most Americans feel the year will be OK with some financial ups and downs (40%) or that it will be a good year and a year for some financial improvement (30%). Still, about 1 in 5 (19%) Americans have a pessimistic outlook on their personal finances for 2016, stating it will either be a bad or very bad year with money continuing to be a struggle or that personal finances may worsen.
America's Financial Resolutions for 2016
American's financially resolutions for 2016 are closely in line with their regrets and reflection of 2015. Many American's feel money has been tight which has affected our ability to save either extra cash or for a big purchase.
Millennials, whom had a more regrettable 2015, were more likely to include finance-based resolutions for this year. About 58% wished they had put more into general savings, 50% wished they better followed a set a monthly budget, and 43% wished they reduced or paid off more debt last year. While millennials may be more impulsive with their budget, and may be facing cash flow challenges due high student debts and low salaries, they want to be financially responsible and understand it's important to maintain a healthy budget. Unsurprising, as this generation both saw and directly felt the aftermath of the recent economic crash.
The Silver Lining
Though American outlook towards finances is somewhat reserved for 2016, we may see some positive trends in the market based on what survey respondents say they have planned for the year. Nearly 1 in 4 Americans expect to purchase a home or may purchase a home this year depending on their financial situation and available opportunities.
Much of this pool of potential homebuyers in 2016 will be first-time homebuyers, 37.85%. And a significant portion of these first-time homebuyers will be Millennials, almost 43%. Millennials could be a significant driver for home purchases this year, which is a sign of positive economic growth and stability.
Another important driver in home purchases to watch for this year are previous homeowners looking to return to the homebuyer market. The survey shows about 13.4% of potential homebuyers will be previous homeowners returning to the market. These numbers may include normally active homeowners in transition or homeowners who lost a home during the financial crisis. The housing bubble occurred in 2008 and 2015 marked the seventh anniversary year of the crash. Many people lost their homes to foreclosure during the bubble, but since foreclosures drop off credit reports after seven years, many of these people who have since rebuilt their credit could qualify for a home purchase again in 2016.
Reaching Your 2016 Goals
Luckily, most Americans are actively watching their finances and have some sort of financial goal in mind for the year. Whether it's paying off student loans, saving for a home, or building their credit score.
Unfortunately, many of us fail to accomplish our resolutions. Less than 1 in 4 of surveyed Americans completed all their resolutions last year. And about 1 in 5 Americans state they, on average, last a week or less with resolutions! That means 20 percent of America has already stopped focusing on their resolutions as of this article's release!
To stay on track with your financial goals this year, follow these tips:
- Make a plan: Create specific action steps that will help you reach your goals. Set deadlines and benchmarks for yourself so there is a measurable way of tracking your progress. If you're trying to save a specific amount by the end of the year, set small monthly goal amounts for yourself.
- Write everything down: Write down your goal and write down your plan. Having a reminder and blueprint will increase your likelihood of staying on track.
- Be realistic: Your goals should be challenging but achievable. Again, break larger goals down into smaller goals and manageable pieces so they seem less daunting. You'll be more committed to them.
- Share your plan: Tell someone else your goals and plans for the year. Having another person to hold you accountable may push you to keep trying when you may otherwise want to quit.
- Make it a competition: It can be fun to have a little bit of rivalry and often times it pushes us to be better. If the goal makes sense, find a partner that will challenge you to do your best. Make it a game between you two to see who can reach the same goal the fastest.
Good luck, America! And happy 2016!


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4.6 out of 5 (26 reviews)
Please Select Your Size
|Select Size For Delivery Info
|FREE Drawer Upgrade
|Monthly Payment
|Total Payable
0% Interest Free Credit
Available on all orders over £450. Visit us in store, apply online or call our team of experts on 0800 158 48 42
|Bed assembly service FREE
|Old bed removal £0.00
Dunlopillo serenity deluxe pillow from the dunlopillo signature collection.
Serenity deluxe offers a slimmer design, ideal if you prefer a more shallow, soft pillow surface. Our bed experts reccomend that this pillow will offer the best support for those who sleep on their front or back.
Features and Benefits:
Dunlopillo Guarantee
Dunlopillo are so confident that they will provide you with the ultimate sleeping experience that they will guarantee this product for 5 years.
|Serenity Deluxe
|5 years
What's Included?
|Order Day/Time
|Delivery Day
|Monday before 11am
|Monday after 11am / Tuesday before 11am
|Tuesday after 11am / Wednesday before 11am
|Wednesday after 11am / Thursday before 11am
|Thursday after 11am / Friday before 11am
|Friday after 11am / Saturday & Sunday
Our Delivery team will contact you to arrange a suitable date before dispatch.
Deliveries are Monday to Friday between 9am and 5pm. (For deliveries outside of these times please contact our customer service team to check availability)
We want you to be 100% satisfied with everything you buy from Land of Beds. If you would like to return an item to us you may do so within 14 days of receiving it. To see our full online terms and conditions please click here
Very comfy and supportive. Great buy!
good quality product
Very comfy best nights sleep ever.
The best ever pillow for a great night's sleep.
Comfy pillow but it maybe could do with being a just little softer but deeper?
Our 4 year old woke up dripping in sweat every night. With this pillow he sleeps soundly and comfortably, not a drop of sweat in sight. The pillow is comfy and washable.
Won't use anything else
Good sleep and comforatble
For anyone with any form of neck ache, these pillows are fantastic support for sleeping
Clearly a quality pillow, but just too unyielding for me.
Dunlopillo beds are a lifetime habit which all should cultivate for rest and comfort. This time no handles on the mattress.Why the omission?
Its good. I just wish I was able to get a king size in the UK
2nd time of buying these pillows, very good quality.
This is a slim pillow and ideal for back sleepers. Really comfortable .
I would recommend dunlopillo esesential for a good nights sleep.
An excellent product. Had one before and love this new one.
Brilliant replacement of pillows that are very old. I no longer have neck ache and just love the quality and comfort.
I always used to have a Dunlopillo pillow, then somehow I've ended up a good many years without one. How this has happened I have no idea. However, finally really fed up with polyester pillows that always end up lumpy, are supposed to be washable but that is debatable, I bought a Dunlopillo Serenity pillow. Only one word to describe it. Bliss... Plus the staff at Land of beds could not have been more helpful.
I have spent double this price over the years for pillows that dont live up to their hype. Hubby very happy he is like the prince and the pea of pillow grumps .Too soft for me but I will be back to treat myself for a firmer pair
service good .known product
This pillow is exactly as described . It nestles your head so comfortably , which aids a restful nights sleep .
i naving a very very goodnight sleep.the best pillowi have ever slept 0n. D Tidey
Very very good night sleep
My family would never use anything other than dunlopillo pillows and the advise I was given by the sales team when I was buying pillows for my 6 year old was spot on! Excellent service and speedy delivery.
Please feel free to get in touch though our contact form and one of our bed experts will get back to you.
On the rare occasion that a competitor is offering a like-for-like product cheaper, we will always aim to match their price whilst still providing you with our award winning service as standard!
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Land of Beds are pleased to offer 3 simple ways to use finance...
1. Phone Application (Takes around 10 mins)
Call Freephone 0800 158 4842 - We will do all the paper work for you – once everything has been completed we will email you over your order confirmation and agreement details.
2. Online Application (Takes around 10 mins)
Just click 'Pay on Finance' at the check-out and complete the simple online form. Once the application has been completed your order will be processed and agreement details emailed to you for your records.
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Complete the application in-store with one of our sales team who will fill all the paper work in for you – Please make sure you bring one form of ID e.g. Driving licence or Passport
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text:
hunting in Barnet, VT
Ammonoosuc Valley Fish & GamePO Box 11, Bath, NH map
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Summer break is coming to an end, and kids will be going back to school soon.
That means drivers will need to share the road with school buses again. Zanesville Highway Patrol Post Commander Lieutenant Steven Rine said the law requires cars to stay ten feet from a stopped school bus.
"During the beginning of the school year, we do increase our enforcement efforts," said Rine. "We'll stay pretty vigilant through the year on school zones and school bus routes."
Rine said from 2008 to 2010, there were 16 convictions for passing stopped school buses in Muskingum County. He said drivers who violate this law will be cited.
"If you are living on a bus route, just plan a little bit better for your day," said Rine. "You can leave earlier if the bus has a stop in front of your house."
Rine said you can contact your local schools to find out where the bus routes are.


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Prices, promotions, styles, and availability may vary. Our local stores do not honor online pricing. Prices and availability of products and services are subject to change without notice. Errors will be corrected where discovered, and Lowe's reserves the right to revoke any stated offer and to correct any errors, inaccuracies or omissions including after an order has been submitted.
Oakland Living American Eagle 24-in W x 50-in L Antique Pewter Patio Bench
Item # 416440 Model # 6011AP
Product Information
- Proud American bench
- This bench will be a beautiful addition to your patio, balcony or outdoor entertainment area
- It is perfect for any small space, or to accent a larger space
- Lightweight, durable cast iron construction
- Hardened powder coat finish for years of beauty
- Fade, chip and crack resistant
- Easy-to-follow assembly instructions and product care information
- To preserve the beauty and finish of the metal products, applying an epoxy clear coat once a year is recommended
|Collection Name
|American Eagle
|Featured Collection
|Length (Inches)
|Width (Inches)
|Height (Inches)
|Frame Material
|Integrated Storage
|Patio Furniture Color/Finish
|Manufacturer Color/Finish
|Antique pewter
|1-year limited
|Seating Capacity


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Dean AXS Grand Auditorium Acoustic
The Dean AXS Grand Auditorium Acoustic Guitar is an affordable steel-string with a full sound and some amazing looking wood. It features a grand auditorium-size body made of mahogany with a top that really shows off this tonewood's exquisite grain, all highlighted by 3-ply body binding. >More
Copyright ©2017. This site is protected by copyright. There are terms for its use. Send us Feedback on our site and your experiences. Our descriptions, pictures, and prices are mostly accurate, but cannot be guaranteed. Cookies should be enabled in your web browser for full site functionality (details).


text:
Content management systems (CMS systems) make updating your website easy. You don't have to mess around with website code – using them is just like creating a document in Microsoft Word.
The CMS systems we build allow you to do much more than just update your site. We can give you a host of functions that can get your whole staff involved in your website, creating a powerful tool for promoting your business online:
Content Management Systems are available as an option on all of our website design packages. We can also add one to your existing site. Just ask us how we can give you more control over your online business.


text:
Author : SANDHYA M NAIR
Company : IBS SOFTWARE SERVICES (P) LTD
Email : email@example.com
When I got a call to be a part of her journey
No deliberations, no weighings, no second thoughts,
Just found myself nodding assent to
what one may term a sudden turn of events
Nervous but excited, on how things would fall into place
Best described – in a state of pleasant shock.
However, the decision did not come easy –
A switch from academia to corporate.
I paused to looked behind, the trail once familiar,
receded before my eyes
Here I stand at the crossroads.
What next?
My heart skipped a beat, but then, stepping back is not me
From somewhere deep within, resounded a positive note
Looking ahead, a long winding path, with no footprints to follow,
Inspired by her credo 'iBelieve', decided to give my best.
Baby steps coupled with a lot of hand holding,
Learning from the word 'go', personally and professionally
Bouquets or brickbats, life has brought us this far.
Over the years, a subtle bonding nurtured
Deep within, a connect so well-established,
No urge to prove oneself nor create an impression
A feeling of oneness has come over,
And with that join hands did we, to invent the future.
The goals once just hers, now I consider mine equally
No more going by the books, everything said or done is from the heart.
Striving hard unto this day,
To prove that she had indeed made the right choice in making me a part.
And more importantly, to turn this 'home away from home'
into one that I would love to come back, the next morn.
Well aware that, I am just one among her thousands
Moulded fine by her core values for sure,
That still does not make me indispensable.
As she turns eighteen, I would fondly wish her
Loads of happiness and many reasons to celebrate all the year through!


text:
Millevoi's Tire & Automotive Center
Review for Millevoi's Tire & Automotive Center
Maria M. on 03/24/2015
Maria said this business is very, very nice, and very helpful. They get their customers in and out, their prices are a little higher, but other than that they're great. She mentioned Joe is wonderful.
Vehicle: Chrysler Town
Category: Service
Service Date: 03/12/2015
Review Created: 03/24/2015
This review was collected via phone interview by Customer Research Inc.


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Götz Happy Kidz Clara Jointed Standing Doll, 50cm - JUST 6 LEFT!
Product Code: Gotz1666037
Availability: 6
Götz Happy Kidz Clara is a 50 cm doll and comes with reddy brown hair, brown eyes and dressed in funky top and leggings.
Goetz Happy Kidz dolls are numbered so collectable. They have 9 high-quality joints in the shoulders, elbows, hips, knees and neck, which allow them to be posed in various positions for yoga, horse riding, climbing and much more, enhancing the development of your child during role playing.
Suitable for 3+, her hair is very easy to style and is especially durable. It can also be washed and dried with a hair dryer (not too hot of course) and even curled. Their facial expression leaves plenty of scope for the child to interpret their expression. Each doll's clothes are designed to allow them to resemble a child of their age.
|50 cm
|From When
|July 2016
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However, there are lots of other marinas nearby that do accept transient reservations through Dockwa. Check them out below.
Nestled amongst centuries old oak trees draped in Spanish moss, Jekyll Harbor Marina is a step back in time to a place when life was a lot slower and simpler. With a mission to offer only top notch Southern Hospitality, our staff will provide you with a stay you will not soon forget. With over 35 miles of nature and bike trails, the historic Jekyll Island Club, majestic beaches and the most awe-inspiring sunsets your eyes will ever see, Jekyll Harbor Marina provides a gracious home whether you have a 20 foot runabout in our dry storage or a 70 foot yacht.
The marina and its fully enclosed dry boat storage facility provide an access point for truly spectacular fishing, and after a long day of reeling in fish, our staff lifts your boat, rinses out the engine and returns it safely to your slot. Whether it's wet storage, dry storage, or outside on your trailer, we have a variety of rates to suit everyone's needs.
Allow yourself a moment to step back in time here on Jekyll Island. This hidden gem offers serenity that is difficult to find anywhere else. To access these charming locations, you will need transportation. Here at the Jekyll Harbor Marina, we have options that can accommodate a single person or a family. You can choose from our courtesy golf carts or beach cruiser bicycles, depending on needs.
Please join us!


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09/2015 - National Guard Readiness Center
EFC wins the new National Guard Readiness Center building in Dundalk, MD
05/2015 - Simultaneous GSA Projects
EFC simultaneously wins two projects with GSA for Office of Medicare Hearings and Appeals in Irvine, CA and Dept. of Commerce in Chicago.
11/2014 - FAA Headquarters
EFC wins FAA Headquarters building in Ft. Worth, TX. Twelve floors and over 1600 personnel - $8 million.
06/2014 - Community Education Building
EFC wins the Community Education Building project in Wilmington, DE. This project entails four Charter Schools encompassing a 450,000 square foot building in the heart of Wilmington.
05/2014 - Millennial Media Nationwide Offices
EFC standardizes nationwide offices for Millennial Media - Baltimore, Atlanta, LA, San Francisco, Chicago and Boston.
09/2013 - NEA & NEH Furniture Contract
EFC wins NEA & NEH furniture contract for 62,000 RSF of space at 400 7th Street, SW in Washington, DC
07/2013 - EFC Standardizes IRS on Allsteel for TAC Nationwide Design Guide
EFC standardizes IRS on Allsteel furniture for Technical Assistance Centers (TAC) Nationwide Design Guide
07/2013 - EFC Receives "Exceptional" GSA Rating
EFC receives "Exceptional" contractor assessment rating from GSA for Packaged Fitness Center Contract GS-03F-0148X
03/2013 - EFC Wins Two Simultaneous SBA Projects
EFC wins two simultaneous projects for SBA - Washington, DC Headquarters and Herndon, VA Build-out
11/30/12 - GSA Headquarters Renovation Project Award
The EFC Team of Allsteell, EFC and CHL Business Interiors awarded the GSA Headquarters renovation project at 1800 F St. Washington DC. This is a two phase project consisting of over 2,000 benching workstations.
09/20/12 - HHS BPA Award
EFC is an awardee under the HHS BPA for Office Furniture & Related Services. This is a five year BPA with a value of $100 million for all agencies under the HHS umbrella.
09/10/12 - Five Million Dollar Contract with USACE
EFC awarded a $5 million contract with USACE for the 99th Regional Support Command to furnish various locations around the country.
08/15/12 - Three Year BPA with TSA
EFC awarded a three year BPA with the Transportation Security Administration (TSA) to design, procure and deliver Manual Diverter Roller Tables (MDR's) to every baggage screening machine at all 2300 TSA checkpoints nationwide.
9/30/11 - Veterans Health Administration $2.4 Million Award
EFC awarded 71 locations VHA Employees Fitness Center Project. EFC will design, procure and install Life Fitness equipment and PLAE flooring into 71 VHA facilities nationwide. The estimated project completion date is 6/2012.
9/26/11 – Deptartment of Education $3.5 Million Award
EFC awarded Dept. of Education Mary Switzer Building systems furniture and design project in Washington, DC.
9/09/11 – Transportation Security Administration $5 Million Award
EFC awarded a third contract with the TSA in order to continue providing security glass wanding stations, private screening rooms and WBI operator rooms for to all 450 airports nationwide.
7/06/11 – GSA Schedule 78 – Packaged Fitness Center Award
EFC awarded the first ever GSA Schedule 78, SIN 192_06, Packaged Fitness Center Contract. EFC has teamed with the top fitness equipment suppliers in the country in order to provide the government an all inclusive, comprehensive fitness center solution.
9/30/10 – Department of Veterans Affairs $6.2 Million Award
EFC awarded furniture and design contract for Veterans Administration Headquarters in Washington, DC.
For more information contact:
Brad Renick


text:
Hausmann Bariatric Parallel Bars.
AliMed Hausmann Bariatric Parallel Bars.
- Height and width adjustable
- Six steel uprights
- 600 lbs weight capacity
Product Overview
AliMed Hausmann Bariatric Parallel Bars.
Hausmann Bariatric Parallel Bars
The Hausmann Bariatric Parallel Bars Manual height (in 1-1/2" increments) and width adjustment. Six heavy-gauge steel uprights on gray laminate platform with safety treads and tapered ends. **This item can only be shipped Ground Freight.**
Hausmann Bariatric Parallel Bars Specifications:
- Height: 29" - 42"
- Base: 45" W x 10' L
- Width Between Bars: 22" - 35"
- Width Between Uprights: 38"
- Weight Capacity: 600 lbs
Hausmann Bariatric Parallel Bars. Reviews Summary
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Hausmann Bariatric Parallel Bars.
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Part Number(s): 108 564730 01
Mfg Part Number(s): 72219
Scrip Part Number(s): 108 564730 01
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Adding this item to your shopping cart won't require you to buy it. However, our prices do change. If you decide to purchase this item now you are guaranteed the price now displayed in your shopping cart. Complete your purchase by clicking on the "checkout" button or simply remove the product from your cart if you decide not to make your purchase at this time.


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Visit Publisher Site
Get FlashContactV1_2 Hosting
WebOnePro.com is pleased to offer our updated version of our popular PHP/Flash integrated contact form. Flash Contact V1.2 now integrates a Flash interface with a PHP code behind file for fast and secure contact form processing. A CAPTCHA system is no longer necessary since most spam bots cannot decipher the Flash source file. You can now enjoy a spam free contact form without the headaches of a hard-to-read CAPTCHA system!Visit publisher site: FlashContactV1_2
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text: Building Restoration Corporation Serving the Midwest with tuckpointing, masonry restoration, and exterior building repairs. Tuckpointing Tuckpointing is one of the most common services BRC provides. Our craftsmen have mastered the art of mortar repairs. Service Detail Careers Start making what you're worth at BRC. Work with new tools and equipment and earn the industry's best wages and benefits. Open Positions Services BRC offers a wide range of masonry restoration services including tuckpointing, caulking, thru-wall flashing, cleaning, and sheet metal design. Our Services Serving The Midwest Since 1985 Get A Quote What We Do Building Evaluation Catch problems before they become an expensive, emergency repair by conducting yearly evaluations. Service Detail Thru-Wall Flashing Building Restoration Corporation has developed proven techniques for the replacement of thru-wall flashing. Service Detail Sealant Replacement | Caulking When sealant fails, it needs to be replaced and replacing caulking is cost-effective maintenance to help prevent more serious issues from developing. Service Detail Masonry Cleaning | Chemical Cleaning Chemical cleaning can bring back the vibrant colors your building once had. Service Detail Tuckpointing | Mortar Repair Tuckpointing is one of the most common services Building Restoration Corporation provides. Our skilled craftsmen have mastered the art of replacing mortar. Service Detail Sheet Metal Design Over time, the protective qualities of the metal will wear down and become less than what is needed. Our sheet metal department can custom fabricate or repair just about all metal on a building. Service Detail Equipment Rental Building Restoration Corporation Rentals is the premier equipment rental company of the Twin Cities. Service Detail


text:
|Find the best surf spots
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Datum: WGS84 [ Help ]
Latitude: 58° 2.616' N
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Spangereid- Lindesnes
DistanceTake a car
WalkInstant access (< 5min)
Easy to find?Easy to find
Public access?Public access
Special accessDon't know
Alternative name Njerve pipeline
Wave qualityRegional Classic
ExperienceAll surfers
FrequencySometimes break
PowerHollow, Fun
Normal length
Good day length
Good swell directionSouth
Good wind directionSouth
Swell sizeStarts working at Less than 1m / 3ft and holds up to Don't know
Best tide positionAll tides
Best tide movementDon't know
Week crowdEmpty
Week-end crowdEmpty
- Localism
Author: Rune Trondsen Contributors (1) They surfed this spot ! (0)
No available picture
No video available
|No surf session
|No surf trip
By tallakt , 21-01-2012
Not my first choice - I havent actually surfed here, but I did visit for a look. I first went here then directly to Sjøsanden, where the waves were both bigger and cleaner. I dont see any reason why you would choose this spot over either Sjøsanden or Lista, unless you live nearby. Today was 2.5 meter waves direction WNW and it was barely surfable on SUP or longboard. I guess on 4m+ days it might be ok here, but then those other spots mentioned before are probably a better choice.
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These annual meetings have quickly proven to be of great importance to those of us who care deeply about our Hemisphere, and I hope you will continue to build on your accomplishments for many years to come. Although other regions often dominate the headlines, Latin America remains central to our country's security and prosperity. But as everyone in this room knows, that relationship is too often taken for granted and, as a result, our interests are in danger of being undermined by complacency.
For example, our economic interdependence often seems to be a well-kept secret. Of the top 25 markets for U.S. exports in 2011, five are in this Hemisphere. Of course, the headlines are full of stories and commentary regarding our hugely imbalanced trade with China. But how many people in this country know that Canada has long been our #1 trading partner and that Mexico -- Mexico -- is our second largest export market.
In fact, according to the U.S. Trade Representative, in 2009 our commerce with all countries in the Hemisphere totaled almost $1 trillion. Much of that was made possible by the free trade agreements we have concluded, stretching all the way from Mexico to Chile. Some required long and sustained efforts to overcome a number of special interests in Washington, as was the case with the agreements with Colombia and Panama, which encountered years of politically-motivated delay.
But I am happy to say that when Congress was finally allowed to vote on them last October, both agreements passed overwhelmingly and on a bipartisan basis, demonstrating the broad consensus regarding the importance of enhanced ties with our neighbors to the south. Although I must point out that only 31 Democrats voted for the Colombia FTA, which is dismal, considering that within hours, the FTA with South Korea captured 59 Democratic votes. When the Colombia Free Trade Agreement finally enters into force next week, over 80 percent of U.S. consumer and industrial exports to Colombia will become duty-free.
As a result, American businesses will receive a much-needed boost in a time of economic difficulty that will allow them to expand their exports and hire more workers. The benefits from this and other trade agreements extend throughout our country, but they have a particularly important impact here in South Florida. The Florida Chamber of Commerce has estimated that the recently signed agreements with Colombia and Panama will generate more than $1.5 billion in export revenue and create around 20,000 new jobs in our state.
And it's not just the big companies that will benefit; it's the small businesses as well. For example, our local flower importers will see a substantial drop in the tariffs they pay to Colombian exporters. In South Florida, 96 percent of all the flowers that are imported to the U.S. from Colombia pass through Miami International Airport.
These enhanced economic relationships are of great importance not only to the U.S. economy but to that of our partners as well. As their prosperity increases, so does the strength of their democratic systems and thus the region's stability. These agreements also strengthen our bilateral relationship with key allies and fellow democracies and enhance our ability to address common threats.
Nowhere is that more evident than the relationship between the U.S. and Colombia. Over the past decade, through programs such as "Plan Colombia," we have forged a close partnership that includes battling leftist guerrillas and narco-traffickers. This commitment has enabled Colombia to overcome enormous threats and political instability to become a thriving democracy.
Panama has also been a key ally of the United States. Its government has worked hand-in-hand with the U.S. to support our efforts to reduce the flow of illegal drugs through Central America and onto our streets. As guardians of the vital Panama Canal, the Panamanian government has cooperated closely with us to combat terrorist activity and secure our trade through the waterway. I am hopeful that the government of Panama will soon complete its work to implement our free trade agreement and that this will enter into force in the near future so that our relationship can continue to strengthen.
It is clear that the future of U.S. relations with other countries in the Hemisphere has enormous potential. But this potential can only be realized if we do what is necessary to make it happen. And that includes recognizing and overcoming the many challenges we jointly face, some widely known and others still largely hidden.
A prominent example is drug trafficking, which poses a much greater danger than is commonly assumed. In itself, the threat from illegal drug trafficking is evident, from the ruined lives of countless numbers to the violence and corruption that undermines entire societies. But the drug traffickers are allied with many other dangerous actors, such as the FARC in Colombia, which is largely funded by the proceeds from producing and distributing narcotics to international drug traffickers, which also provide it with weapons and equipment.
Although the influence of the FARC in the region has diminished greatly due to joint U.S. -- Colombia counter narcotics operations, the threat posed by the drug trade has expanded by the increasing involvement of foreign terrorist organizations. According to General Fraser at SOUTHCOM, Hezbollah and Hamas continue to use the Hemisphere as a source of funds, much of it from the drug trade, to support their illicit activities worldwide. And the threat from foreign terrorist organizations is increasing.
But even more dangerous is Iran. General Fraser has also testified that in the last 7 years, Iran has doubled the number of its embassies in the region and has launched 40 so-called cultural centers in 17 different countries. In January, Iran's Ahmadinejad traveled through the region on a "Tour of Tyrants' to Venezuela, Nicaragua, Cuba, and Ecuador, trying to form an alliance based on hatred of the U.S. and a commitment to authoritarian rule.
We should not be surprised that the leaders of these countries welcomed him with open arms and reaffirmed their support of the Iranian regime. As the U.S. and its allies tighten sanctions against Iran, Ahmadinejad is trying to identify countries that will help him evade their impact. Iran has devoted particular attention to expanding its cooperation with its fellow State Sponsor of Terrorism, Cuba. Their relationship is not merely one of mutual admiration but of cold hard cash.
Seeing the potential for a new ally close to our shores, Iran has provided assistance to Cuba's failing economy by supplying the Castro brothers with loans and credits to expand their economic cooperation, particularly regarding energy.
Some have downplayed Iran's influence in the region, pointing to such things as a long string of broken promises. But the threat from Iran does not stem from bank loans and press statements with fellow dictators. According to the Department of Defense, operating under the cover its increasing diplomatic missions, Iran's elite military Qods force is expanding its operations in the region.
The mission of the Qods force is to spread extremist ideologies and to support, train, and finance efforts to undermine the democratic governments throughout the region. And it has been operating here for some time. In fact, the Qods force is believed to have provided support to Hezbollah in the 1994 AMIA bombings in Argentina. But the threat Iran poses is not in some far-away country of little direct concern to us.
In January, Director of National Intelligence James Clapper reaffirmed the intelligence community's belief that Iran has become a threat to U.S. homeland security when he testified before Congress that:
"Iranian officials -- probably including Supreme Leader Ali Khameni -- have changed their calculus and are now willing to conduct an attack in the United States."
These are not just words about an abstract threat. Last October, a plot was revealed in which Iran attempted to hire individuals from the violent Mexican Los Zetas drug cartel to assassinate the Saudi Ambassador on U.S. soil. We can choose to ignore this uncomfortable reality is we like, but that will only guarantee that it will become stronger.
So let me end by referring back to my statement at the beginning, namely that the countries of Latin America are of enormous importance to our prosperity and security, and yet both the promise and the dangers receive far too little attention. But far more remains to be done, not only in Washington but around the country. That is why the work you are doing is of such importance, for South Florida is directly linked in a thousand ways to the countries of the Hemisphere, perhaps more than any other region in the United States.
Our prosperity and security are interwoven with theirs.
If we are to secure our many blessings and to avoid the dangers that threaten us all, we have no option but to recognize that we are but members of a single community and that our fates are forever tied together.
Source: http://foreignaffairs.house.gov/press_display.asp?id=2344


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Sharma 'embarrassed' to win €100,000 prize
'Dublin Literary Award will buy me time,' reveals 'shy' winner
The winner of the world's most valuable literary award, Akhil Sharma, will use his €100,000 cash prize to "buy some time" and complete his next collection of books.
Sharma (44) was announced as the winner of the 2016 International Dublin Literary Award for his book 'Family Life' at a ceremony in the Mansion House yesterday.
First published in 2014, the novel is an autobiographical account of an Indian family and their emigration to the US in the 1970s.
Told from the perspective of eight-year-old boy Ajay, it goes on to describe the tragic circumstances faced by the family after their move from Delhi. The book took Sharma 13 years to write.
Sharma, an assistant professor of English at New Jersey's Rutgers University, believes the book's balance between humour and seriousness gained it a "warm reception" from readers.
"I actually feel kind of embarrassed to win," he said.
"It's funny because as a writer you hope that the book gets attention, which should mean that the writer wants attention, but once it comes, you get shy."
In its 21st year, the literary award receives nominations from public libraries across the world.
Sharma was shortlisted among nine other authors, including Man Booker prize winner Marlon James and Irish author Mary Costello.
"I was surprised to have won, especially among the other authors shortlisted.
"I actually went to grad school with Jenny Erpenbeck (author of 'The End of Days')," the Manhattan-based writer said.
"Winning the prize doesn't mean it's the best book, it just means you won the prize.
"The big benefit of such a prize is that it buys you time. It allows me to finish my next book, a collection of short stories called 'Cosmopolitan'. I have more than half of it written at the moment."
He added the importance of being grateful for his skill.
"To be able to write is fantastic.
"It is important not to think too much about what the book will become as that can harm you and the book."
'Family Life' was previously selected for the 'New York Times' Top 10 Books of the Year and scooped the 2015 Folio Prize. The International Dublin Literary Award award is managed by Dublin City Public Libraries, on behalf of Dublin City Council.
Irish Independent


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"Purpose of Heart" (Daniel 1). Daniel 1:3. Then the king instructed Ashpenaz , the master of his eunuchs, to bring some of the children of Israel and some of the king's descendants and some of the nobles , (NKJV ). How to Remain True to the Lord:. Daniel made a commitment (Dan. 1:8)
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Build Guide by Ninty
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Maokai Build
Ability Sequence
Not Updated For Current Season
The masteries shown here are not yet updated for the current season, the guide author needs to set up the new masteries. As such, they will be different than the masteries you see in-game.
When Maokai was first released he didn't seem to get the attention that the majority of new champions get. The reason for this still baffles me. After only a few games with Maokai he not only became one of my favorite champions, but I started winning the majority of my games as well. Up until I started playing him, I primarily played tanky mages in twisted treeline but no other champion does this job better. Although most people play him as a tank, I can't stress enough that Maokai should be considered a mage first and a tank second. However, you can still play the role of primary tank in a 3v3 if necessary.
Skill Sequence
In solo queue, you should always start with sapling toss. Nothing annoys me more than one or both of my team mates running down to the bush in the bottom lane only to be killed by the opposing team. When the game starts, your goal should be to get a sapling into that bush before any of your team mates get there. If the other team is there, you've done some damage and avoided a gank, if not, then there's a surprise waiting for them when they do show up.
Next you want to put a point into twisted advance. Although the majority of your damage and harassing will be done with your sapling, twisted advance is probably your most useful skill. When you first get it, try to avoid using it unless you need to save a team mate or if the other team gets a little too close. Snaring an enemy right before your team mate comes in to gank can be the difference between getting a kill and the enemy escaping. Trapping an enemy within turret range is always fun too, especially champions like Tryndamere.
By the time you hit level 3 you should know what your next point is going into. The majority of the time I get arcane smash. Using twisted advance, followed by arcane smash can put an enemy in a very vulnerable position. If all goes well, throw a sapling over their head before they can retreat and you've pulled off a nice little combo. If the enemy has been pushing you back to your turret up until this point, don't over extend yourself. If getting close is too dangerous, be conservative and put a second point into your sapling toss and stay out of harms way.
Beyond this, skill sequence is very situational. At level 3 your sapling toss will take out 3 minions at full health, which should be your goal early game. If you're walking all over the other team, leveling up your twisted advance might be a good idea but sapling toss is your primary source of damage and a great harassing tool so in most cases get it to level 5 as soon as possible. After sapling is maxed, level your twisted advance if it isn't already, arcane smash should be last.
How to play Maokai
Although each player will have their own style of play, I prefer to play conservatively on Maokai until level 6. This build is designed for solo queue on twisted treeline, so just assume your team mates are unreliable until they have proven otherwise.
Tip: Saplings can be tossed over several walls, try to harass from the jungle or scout the jungle from the lanes. You can even throw them into the enemy base.
Early Game:
It might be tempting to get twisted advance as your first skill but I would recommend you take the safer route and get your sapling. You know that early game tradition where everyone runs at each other and hopes they get the first kill like a bunch of idiots? Avoid that by throwing a sapling into the bush in the bottom lane before your team mates can commit suicide and most of the time you will avoid a team mate dying 1 minute into the game.
Once minions have spawned, decide who will take the top lane. Maokai can solo if needed but I believe he's much better suited to laning with a partner. Yes he's a tank and that will typically be one of your roles but he's very slow and doesn't have many escape methods early on. An important thing to know about your sapling is that it not only does damage when it explodes but also upon impact. While it may be tempting to harass enemy champions try to stick to farming minions until later. The best way I've found to do this is to wait until the back row of minions gets low on health and then throw a sapling directly on them. If you can time it so a champion is standing in any part of that back row when you throw it, do it. not only will you deal a small amount of damage to the enemy champion but you will either force them to retreat, allowing you and your laning partner to step forward and get some last hits or they will stay and take more damage. Once your sapling reaches level 3, you should be able to clear the back row of minons from full health. Do this as much as possible, without starving your team mate.
If you find that you have enough mana, toss a sapling into a nearby bush whenever an enemy champion is missing. You might prevent a gank, and even if you don't you have a little bit more map control, similar to teemo's mushrooms, but at level 1. Try not to use your twisted advance or arcane smash unless you need to. You only have so much mana and farming is important in the beginning. If you need to step in to save a team mate, do it. If an enemy comes within tower range, use your twisted advance to root them, followed by an arcane smash if you have it. If you think you can kill them with an auto attack or sapling after that go for it, otherwise don't chase, save that for later.
Mid Game:
Once you hit level 6 you should start to extend more if you can. You should be able to clear 3 or more minions with a single sapling and you now have all your skills. Continue to harass with your sapling until an enemy has low enough health to finish them. Maokai can deal a significant amount of damage with a single 3 skill combo. Initiate with twisted advance, hit them with an arcane smash to slow them before they can retreat. If they stand and fight, drop a sapling on their head. If they turn and run, throw it over their head to block their escape. If this doesn't finish them off and they're close to death, drop your ultimate on them and deactivate it before they can escape. Many people will save their ultimate for a team fight. Well this is 3v3, if you can kill someone do it. Your ultimate has a relatively short cooldown and is a great way to deliver a last hit. Most of the time one of their team mates will come to their aid by this point anyways.
Late Game:
By this point in the game you should be pretty difficult to kill. No need to be conservative now. Stick with your team mates and if the situation presents itself, initiate a fight with twisted advance. If your team mates have any common sense they'll capitalize on your actions. If you can't get close enough, harass with your sapling and continue to scout bushes with it before your team enters them. If a team fight breaks out, wait until everyone is committed and throw down your ultimate. Do your best to contain the enemy within your ultimate using twisted advance and arcane smash. If the enemy tries to leave, deactivate your ultimate before they get away so they take some damage. If you notice that you can kill their carry by deactivating your ultimate then do it. Don't underestimate the advantage of killing off an enemy champion dealing massive damage and dealing damage to all enemies remaining in the area. As always, try to focus the weak champions, if they try to escape... snare them.. slow them.. kill them!
Many Maokai players will insist on using tank runes, but I've tried this with little success. I switched to my usual magic pen / ability power rune page that I use for Morgana and other mages and it made my life a whole lot easier. Using the runes listed above combined with a Doran's Ring will give you 33 ability power, 8.5 magic pen, and enough mana regen to outlast most champions in your lane. on top of this you'll be getting another 45 ability power by the time you hit level 18. In my opinion, your defenses should be dependent on who you're facing anyays, so leave that to your items.
Just like most people recommended runes that are typically used for tanks most people will suggest that you put 21 points into the defense tree of your masteries. Once again I disagree with this. Using a typical 9/0/21 mastery build is much more beneficial. Something you will notice very quickly is that Maokai is very mana hungry. Using the utility tree combined with a Doran's Ring will allow you to stay in your lane much longer and have shorter cooldown times. While cooldown reduction isn't needed as much in the early stages of the game, later on it can be the difference between landing another twisted advance while chasing an enemy down and letting them get away. The speed your gain from the utility tree is also helpful, considering you are one of the slowest champions in the game.
Summoner Spells
Ghost and Clarity. These are the only 2 summoner spells that I really recommend. Maokai is slow and mana hungry, and these will remedy that. Some will argue that flash is better than ghost but I find it unreliable. Clarity will not only allow you to stay in your lane longer, but can allow you to let your ultimate run almost twice it's normal duration. You thought your ultimate would turn the tides of a team fight? Why not make it stronger.
Now for the fun part, the items. The item build that I selected above is a general outline of what you should be aiming for. Strictly following that build will make you a formidable opponent. However, every game is different and each item should be chosen for a reason.
I recommend starting with the same 3 items every game. First get a Doran's Ring, then get your boots, then get your Rod of Ages. Your boots will vary depending on who you're facing.
Use these if the enemy is heavily based on ability power or if they have a lot of cc.
Lots of AD enemies? These might be a good choice.
You already have a tanky team and you want more damage? You'll hit that much harder with these.
After you've completed your Rod of Ages you need to make some decisions. Mainly, what defensive items do you need. If you're being targeted or just struggling to survive long enough to get kills you probably need to buy some defensive items. If you're playing more of a support role or doing the majority of the damage, get some more ability power and magic pen items.
Vs. Ad Champions
Frozen Heart is a great item when facing Ad based champions. Actually, it's a great item for Maokai regardless. The extra mana and cooldown reduction are invaluable and if you're facing Ad champions, this item will give some extra armor and slow down those auto attacks.
Sunfire Cape is never a bad choice for a tank. One of Maokai's goals in a team fight is to keep the enemy within his ultimate for as long as he can using his twisted advance and arcane smash. Why not do a little extra damage while you keep them there in addition to making yourself that much harder to kill.
Thornmail can be useful in some situations. If an enemy champion is bursting you down with auto attacks faster than you can kill him, Thornmail will most likely cause them to kill themselves faster than they kill you.
Vs. AP Champions
Abyssal Scepter isn't the first item you would normally think about for defense against ability power champions, but remember, Maokai is not just a tank, he's a powerful mage too. Providing magic resistance, ability power, and magic pen, this item is a must have in almost all situations.
Banshee's Veil is a standby item for magic defense. Consider it the defensive counter part to Rod of Ages, everything it provides is helpful. More mana, more health, magic resistance, and one hell of a passive.
While most players will choose Banshee's Veil as their primary defense against ability power champions, I typically prefer Force of Nature. As I've stated before, Maokai is slow, and the extra move speed can make a huge difference. The health regen is not to overlooked either, combined with Maokai's passive it can allow you to continue pushing after a team fight rather than retreating back to your base to heal.
Ability Power Items
Your build is based around this item. You want to get it as early as possible in order to get the full benefit from it's passive sooner rather than later.
Most defensive items should be considered before this item since you already have a snare and a slow, but it's still a great item. More life, more ability power, and a nice passive. The main benefit from this item is being able to slow your enemy with your ultimate, making it harder for them to run from it, or slowing them with your sapling. It will make it much easier to finish them off after harassing if they're easier to catch.
It's worth mentioning again. Not only is it a great defensive item, but it will provide you with additional ability power and magic pen. Magic penetration should not be overlooked. Combining Sorceress Boots, Abyssal Scepter, and your runes can have a devastating effect.


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Lamborghini Centenario LP 770-4 at Geneva
The model is undoubtedly special edition of Lamborghini Centenario LP 770-4 provided for by the Italian firm for the Geneva Motor Show. The european body in charge of protecting the creations of the trademarks, several made virtual of a mysterious Lamborghini Centenario LP 770-4. The sportcar visible on the 3D images evokes furiously the limited series of Lamborghini Centenario LP 770-4 scheduled for the Geneva Motor Show. The car will celebrate in Switzerland 100 years of the founding of the Italian brand Ferruccio Lamborghini. Clearly, Lamborghini is an adept of…Read More


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Article type: Research Article
Authors: Koutsiaris, Aristotle G.1; *
Affiliations: Department of Medical Laboratories, School of Health Sciences, Technological Educational Institute (TEI) of Thessaly, Larissa, Greece
Correspondence: [*] Corresponding author: Dr. Aristotle G. Koutsiaris, 9 Miauli St., Larissa 41223, Greece. E-mail: firstname.lastname@example.com.
Note: [1] Work Address: Dr. Aristotle G. Koutsiaris, TEI of Thessaly, Periferiaki Trikalon Road, Larissa 41110, Greece.
Abstract: AIM: The purpose of this study was the application of a second derivative near infrared spectrophotometric (NIRS) technique to the human calf muscle in order to see if peripheral arterial disease (PAD) patients can be discriminated from control subjects, before, during and after a standard treadmill exercise test. METHODS: Three groups of human subjects were studied: group A consisted of 10 control subjects and groups B and C were formed by PAD patients classified as Fontaine's stage 2a (5 patients) and 2b (10 patients), respectively. The measurement protocol for all groups was 9.75 minutes of standing up (phase 1), 1 minute of exercise (phase 2) and 1 minute of rest (phase 3). Seven variables were defined at different times from the onset of the measurement protocol. RESULTS: All variables were significantly higher (p < 0.05) in group A in comparison to groups B and C. The level of significance was ten times higher (p < 0.005) at the onset (15 seconds) of the experiment and during phases 2 and 3. However, none of the variables in group B was significantly different from those in group C. CONCLUSIONS: It is shown for the first time that a second derivative NIRS technique can discriminate (p = 0.003) healthy subjects from PAD patients, in just 15 seconds of standing, with no exercise requirement. More experiments are required in order to uncover the full potential of the technique in the diagnosis of the PAD.
Keywords: Near infrared spectrophotometry (NIRS), second derivative, humans, calf muscle, peripheral arterial disease (PAD), claudication
Journal: Clinical Hemorheology and Microcirculation, vol. 65, no. 3, pp. 275-284, 2017
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