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Current information for the Portland, Vancouver and Salem areas provided by FlashAlert Newswire.
An ongoing event on the 4th Sunday of every month at 2:45 pm. All are invited to the St. Pius X Adapted Liturgy, a Mass that celebrates the lives and gifts of all people, including those with physical and developmental disabilities. Every effort is made to accommodate the inclusion and participation of each person. The church is accessible for wheelchairs, and listening devices are available.
Future dates are November 23, Dec. 28, Jan. 25 and Feb. 22. A casual reception follows. All are welcome to this joyful gathering.
This monthly liturgy includes Mass & Blessing with the Relic of Saint Peregrine. Held on the first Saturday of each month at noon. Saint Peregrine is the patron saint of victims of cancer, AIDS and other life-threatening diseases.
St. Stephen's Parish invites the public to their First Friday Devotions. On the 1st Fridays of the month, Adoration of the Most Blessed Sacrament immediately follows Holy Mass at 9:00AM, with Benediction at 3:00PM. The La Pieta International Prayer Group meets every 1st Friday at 4:30PM for novena prayers to honor the Most Sacred Heart of Jesus, followed by Holy Mass at 6:00PM.
**1st Friday Devotion Promises from Our Lord Jesus** #11. Those who shall promote this devotion shall have their names written in My heart, never to be blotted out.
Days of Community Prayer: Nov. 21, feast of the Presentation of the Blessed Virgin Mary; Dec. 6, feast of St. Nicholas; and Dec. 12, Our Lady of Guadalupe
Community days of fasting and prayer for priests: Nov. 24, St. Andrew Dung Lac; Dec. 9, St. Juan Diego; and Dec. 16
Healing Masses at 4:00 pm, Eucharistic Adoration at 3:00 pm
December 7, Second Sunday of Advent, with Fr. Bob Barricks
January 4, Feast of the Epiphany - Christmas potluck following Mass.
Faith Alive - series of Marian discussions, 3rd Thurs. of the month through April, 7:00-8:30 pm. A light meal is served.
Journeys of St. Paul - weekly class, Nov. 3-Feb. 9, 7:00-8:30 pm. For anyone interested in understanding more fully the life and work of Paul, according to the Acts of the Apostles.
Christmas presentations by Ave Maria Chorus, Dec. 4, 5:30 pm at Oregon Convention Center (Providence Festival of Trees) and Dec. 20, 2:00 pm at Laurelhurst Village
All are welcome to join the community at St. Rose of Lima to pray the rosary in the chapel every Monday evening at 7 p.m. The U.S. bishops have asked us to pray the rosary daily for life, marriage and religious freedom.
Park in the small lot behind the church and enter using the rear doors. Climb one flight of stairs, make a right through the foyer, then go left to start down the hall. Chapel is on your right.
Join in for a sung Vespers hour with Compline, happening every Sunday evening at 6:00 pm.
Every second Sunday of the month you are invited to Queen of Peace Church in Salem for an afternoon of prayer and fellowship.
3:00-4:30 pm prayer meeting and Bible study with Deacon Francisco Bringuela
5:00 pm Filipino-English Mass, celebrated by guest priests. Music by Salem Filipino Heritage Choir
Reception following Mass
Fount of Mercy healing services, every 4th Monday during 2014: Sept. 22, Oct. 27, Nov. 24 and Dec. 29
6:00 pm Mass
6:30 pm Eucharistic exposition, Adoration, Reconciliation, Soaking Prayer, Benediction.
The service on Sept. 22 will be a Healing of Families. You will need to read "Healing of Families" and bring paperwork to the healing services in Oct.-December.
Join us as we participate in the First Saturday Devotion with Archbishop Sample and parishes throughout the Archdiocese of Portland. This devotion originated from the Church-approved Marian apparitions at Fatima. On the first Saturday of each month, the faithful are asked to:
All of these actions should be offered for the intention of making reparation to the Immaculate Heart of Mary. The next five Saturdays are: Aug. 2, Sep. 6, Oct. 4, Nov. 1 and Dec. 6. It can be started in any month and continue for five consecutive months.
Additional details and a list of parishes offering First Saturday Mass can be found on the archdiocesan website: www.archdpdx.org
All are welcome to a Holy Hour to pray for the repose of the souls of those buried at our local Catholic cemeteries. This one-hour service includes Exposition and Adoration of the Most Blessed Sacrament, as well as the Holy Rosary, Chaplet of Divine Mercy, and other prayers for the dead. Taking place in the Gethsemani chapel (from the front gate, on the right) at 11:00 am on the 3rd Tuesday of every month through December 16.
"Making Love Last" is a monthly series presented by marriage and family therapist Martin Gay at Queen of Peace Parish in Salem. This workshop is for those interested in learning how to sustain and strengthen their relationships. Mondays as listed below, 7:00-8:30 pm Nov. 17 "Connecting Through Communication" Feb. 9 "Working Through Our Problems Intentionally" March 9 "Connecting Through Intimacy" April 13 "Trusting Again" No fee for this series, but please do register - phone 503-375-6362 or go to www.martingay.com
A new Catholic group to provide support to those dealing with a recent divorce begins meeting Sunday, Oct. 12 at 2:30 pm. The group will meet at Resurrection Parish in Tualatin for twelve weeks and be facilitated by counselor Lily Grace, M.A. Materials will be provided.
No cost, but please register in advance.
Michael Allen Harrison and special guest Julianne Johnson continue a heartwarming holiday tradition for the 13th year, as a benefit for St. Philip Neri Parish's Altar Society. A reception follows with traditional homemade cookies.
Monday, December 1, 7:00 pm
Tickets: $15 regular admission, $25 preferred seating. Call office ph. 503-231-4955 for tickets.
Start off the Advent season with a Saturday retreat at St. James Church in Molalla. Fr. Theodore Lange will lead us in "Journeying to Christmas with Mary" on Nov. 29, 9:00am-2:00 pm. Light lunch included.
No cost/donation only. RSVP to Susie Snyder, ph. 503-829-9169, or just come and bring the family!
The beautiful film "Mary of Nazareth" will be shown at St. Francis of Assisi Parish in Banks. No admission charge.
Sunday, November 30, at 2:00 pm
Archbishop Sample's first visit to St. Birgitta Parish, Sunday, Dec. 7. He will say a Pontifical Traditional Latin Low Mass at 9:00 am. All are invited to attend.
St. John Fisher Altar Guild annual Christmas Bazaar will be held in the church hall. Silent auction, Soup Café, home-baked goods and candy, collectibles, handcrafted items, wreaths, poinsettias, centerpieces, crafts and games for the young - fun for the whole family! Santa will be there Sunday, 10:00 am-1:00 pm.
Saturday, December 6, 4:00–7:00 pm
Sunday, December 7, 8:00 am–1:00 pm
Celebrate the beginning of the Year of Consecrated Life with a daylong event, "Wake Up the World", Friday, Dec. 5, 8:00 am-3:00 pm.
8:00 am Pontifical Mass with Archbishop Alexander Sample
10:00 am opening conference
12:00 pm Midday Prayer with the monks
1:30 pm panel: "Witnesses to the Consecrated Life"
Free. Registration is required by Nov. 26. Contact Sharlene, ph. 503-845-3064 or e-mail email@example.com
This two-hour musical production will be at New Hope Auditorium (I-205 at the Sunnyside Drive exit) for the first time. Features contemporary and traditional music performed by over 350 adult and youth choir voices, a live orchestra, dancers and local actors.
Friday, Nov. 28, 7:30 pm
Saturday, Nov. 29, 3:30 and 7:30 pm
Sunday, Nov. 30, 2:30 pm
Thurs., Dec. 4, 7:30 pm
Friday, Dec. 5, 7:30 pm
Saturday, Dec. 6, 11:30 am, 3:30 and 7:30pm
Sunday, Dec. 7, 2:30 pm
Purchase tickets: ph. 503-557-8733 or online www.singingchristmastree.org
It's the 17th annual Giving Thanks Concert, an evening of inspiration and song with faith-filled songwriter, author and speaker Julie Hoy and friends! Refreshments available after the concert. CDs and books will be for sale.
Sunday, November 30, 6:30-7:45 pm
No charge for admission. A free-will offering will be taken.
Join Bravo! Vancouver for a concert of the "greatest story ever told" on Sunday, Dec. 7, 3:00-6:00 pm. Maria Manzo conducts the 50-voice Bravo! Vancouver Chorale, Washington Chamber Orchestra and soloists in this choral masterpiece, which depicts the birth, life, death and resurrection of Jesus. All ages welcome.
$25 general admission tickets. To purchase call 360-906-0441 or go to www.bravoconcerts.com
Come to St. Elizabeth Ann Seton Church for the 11th annual Holy Innocents Mass, commemorating all children who have died, especially before birth or baptism, and for victims of abortion. Bishop Kenneth Steiner will officiate.
Monday, Dec. 29
6:30 pm Rosary
7:00 pm Mass (bilingual English-Spanish)
Reception to follow
Join in praying for these innocent souls and those who mourn their loss.
Come and prepare for the holy season of Advent with an day retreat at Our Lady of Peace in Beaverton. Father Eric Andersen will talk on the theme "Whosoever will be saved: St. Athanasius."
Wednesday, December 3, 9:00 am-2:30 pm (doors open at 8:30 am)
$40 per person, including lunch
Register online at www.olpretreat.org or by phone 503-649-7127
You are invited to the Proto-Cathedral of St. James for a 3-day mission on "God's Plan for Your Life". Fr. David Wilton, Superior-General of the Fathers of Mercy, will lead the mission.
Monday, Dec. 8 - Feast of the Immaculate Conception, a Holy Day of Obligation. Masses will be at 8:00 am, 12:10 pm and 7:00 pm. Mission conferences after both the 12:10 and 7:00 pm Masses; Confession following afternoon conference.
Tues., Dec. 9-Thurs., Dec. 11
12:10 pm Mass, mission conference and then Confession
6:00-7:00 pm Confession
7:00 pm Conference
Study the Sympto-Thermal Method of Natural Family Planning at St. John the Evangelist Catholic Church. Learn to appreciate and work with the gift of fertility. The classes will be Thursdays, Nov. 6 & 20 and Dec. 4 at 7:00 pm.
$35 for the three-class series
Festival Chorale Oregon presents Hoping in Darkness, a concert featuring Hugo Distler's Totentanz and Gabriel Fauré's Requiem. Concert to be held at St. Joseph Church in Salem and will benefit the church's Organ Restoration Fund.
Friday, November 21, 7:30 pm
Tickets: $20 general, $15 seniors, $5 students. Available at the door, at Travel Café in Salem or online at www.festivalchorale.org
6th annual Fall Craft Fair at St. John the Apostle's parish center in Oregon City
Saturday, November 22, 10:00 am-7:00 pm
Featuring homemade gifts and crafts, jewelry, candles, art, woodwork, items for home and kitchen; snack bar. Mobility-aid accessible location. Sponsored by Court St. Anne, Oregon City Catholic Daughters of the Americas.
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(September 7, 2012: Helotes, TX 78023) The Reagan Rattlers walloped the host O'Connor Panthers football team by a count of 40-1 in Friday's non-league outing.
With the win, Reagan upgrades its record to 2-0 on the season. The Rattlers host Pflugerville (Pflugerville, TX) to encounter the Panthers in a non-league outing on Friday, September 14. The Panthers go into the outing with a record of 2-0. Pflugerville won 34-14 in their recent non-league outing against Austin (Austin, TX)
With the loss, O'Connor moves to 1-1 on the season. The Panthers host Clark (San Antonio, TX) to encounter the Cougars in a 5A Region IV District 27 outing on Friday, September 14. The Cougars go into the outing with a record of 0-2. Clark lost 28-10 in their recent non-league bout against Alamo Heights (San Antonio, TX)
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Home » News » Public Safety
February 16. 2013 11:01PM
Teenager arrested after hitting cruiser
MANCHESTER - A Manchester teen was arrested after she struck a police cruiser Saturday night, police said.
Janele Laing, 18, was arrested for operating under the influence of drugs after some marijuana was observed in plain sight, according to police Sgt. Paul Thompson.
A marked canine unit cruiser was traveling east on Spruce Street when a vehicle operated by Laing was heading south on Lincoln Street when it went through a stop sign and struck the cruiser around 10 p.m., Thompson said.
There were no injuries reported. The police dog, Bud, also was not hurt.
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- Teen driver dies after being pulled from icy waters in Londonderry - 8
- Trio escapes Claremont fire after smoke wakes resident - 0
- Man suffers life-threatening injuries in Little Cohas Brook crash - 0
- Tractor-trailer pulls down poles, wires, closing part of Route 28 in Epsom - 0
Fire rips through Rochester industrial complexREADER COMMENTS: 0
- Bruins pleased with start in spite of injuries - 0
- Celtics Insider: Celtics rule Smart out of tomorrow's game against Chicago - 0
- Berube the backbone of Monarchs' team 'D' - 0
- Packers QB Revis will pose a challenge for Patriots - 3
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- NH suffers 4th worst outage on record - 5
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- Newsreel: Concord economic forecast; Tech Council hosts forum; UNH Fairchild Dairy honored - 0
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Crusaders break through: Explosive offense, tough defense enough to capture city crownREADER COMMENTS: 0
NH suffers 4th worst outage on record
NH suffers 4th worst outage on record
Camping out didn't pay for shoppers
Camping out didn't pay for shoppers
NH suffers 4th worst outage on record
NH suffers 4th worst outage on record
Pat Buchanan: What to make of Ferguson?
Pat Buchanan: What to make of Ferguson?
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Book your room at Peixin Hotel
Please enter your travel dates.
4-star hotel with a restaurant in Beijing (Chongwen)
This hotel is located in Beijing (Chongwen), close to Hongqiao Market, Temple of Heaven, and Ancient Observatory. Also nearby are Beijing International Tennis Center and Echo Wall.
Hotel Features
In addition to a restaurant, Peixin Hotel features a fitness center. Other amenities include complimentary wireless Internet access and a porter/bellhop.
Room Amenities
LCD televisions come with satellite channels. Guestrooms also feature complimentary wireless Internet access, complimentary high-speed (wired) Internet access, and air conditioning.Information missing or incorrect? Tell us!
Peixin Hotel
Hotel Amenities
The hotel offers a restaurant. Public areas are equipped with complimentary high-speed wireless Internet access. Event facilities include conference space and meeting rooms. This Beijing hotel also offers a fitness center, tour/ticket assistance, and dry cleaning/laundry services.
- Year Built 1999
- Meeting rooms
- Number of meeting rooms - 13
- Parking (limited spaces)
- Luggage storage
- Tours/ticket assistance
- Free Wi-Fi
- Express check-in
- Porter/bellhop
- Express check-out
- Dry cleaning/laundry service
- Elevator/lift
- Fitness facilities
- Hair salon
- ATM/banking
- Total number of rooms - 174
- Number of buildings/towers - 12
- Breakfast available (surcharge)
- 24-hour front desk
- Conference space
- Restaurant
Family Friendly Amenities
- Free Wi-Fi
- Rollaway/extra beds available
- Cribs/infant beds (complimentary)
Available in all rooms: Free Wi-Fi , Free wired high-speed Internet
Available in some public areas: Free Wi-Fi
Room Amenities
- Free Wi-Fi
- Phone
- Private bathroom
- Complimentary toiletries
- In-room safe
- Desk
- Rollaway/extra beds available
- Iron/ironing board (on request)
- Slippers
- Shower/tub combination
- Cribs/infant beds (complimentary)
- Climate control
- Air conditioning
- Coffee/tea maker
- Minibar
- Complimentary bottled water
- Daily housekeeping
- Turndown service
- Hair dryer
- Bathrobes
- Satellite TV service
- Free wired high-speed Internet
Where to Eat
Buffet breakfasts are available for a surcharge and are served each morning between 6:30 AM and 10 AM.
Chinese Restaurant - This restaurant specializes in Chinese cuisine and serves lunch and dinner.
To make requests for specific accessibility needs, complete the "Special or Accessibility Requests" section of "Trip Preferences" when you book your hotel.
- Accessible path of travel
- Accessible bathroom
- In-room accessibility
Hotel Policies
Minimum check-in age is 18
Check-in time starts at noon
Check-out time is noon
Payment types
You need to know
Extra-person charges may apply and vary depending on hotel policy.
Government-issued photo identification and a credit card or cash deposit are required at check-in for incidental charges.
Special requests are subject to availability upon check-in and may incur additional charges. Special requests cannot be guaranteed.
- Breakfast fee: CNY 58 per person (approximately)
- Rollaway bed fee: CNY 200 per night


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Thanksgiving Appreciation Day at the Huron-Clinton Metroparks
Nov 27, 2014
Take advantage of free park entry and, where applicable, boat launching at the 13 Huron-Clinton Metroparks.
Fifth Third Bank Turkey Trot in Detroit
Nov 27, 2014
Features 5K and 10K races, costume contest and more. Registration is required.
Oakland County Farmers Market in Waterford
Nov 27, 2014 - Apr 30, 2015
This event occurs weekly on Tuesday, Thursday and Saturday.
Operating since 1953, this 14-acre market welcomes more than 300,000 visitors annually. Farmers from eight to 10 nearby counties bring produce, fruit and flowers directly to the public. Don't miss the nearby flea market for bargains aplenty. Note: From January till April, the market is closed on Tuesdays and Thursdays and only open Saturdays.
Thanksgiving Day Parade Breakfast and Benefit at the Ecumenical Theological Seminary in Detroit
Nov 27, 2014
The Ecumenical Theological Seminary in Detroit offers pancakes, face painting, holiday shopping, of course, viewing of the parade for a 13th year.
Thanksgiving Day Turkey Trot in Downtown Ann Arbor
Nov 27, 2014
This ninth annual lets you jog an untimed, almost-5K and have plenty of hot chocolate before your big feast. There's also a costume contest – or wear your "uglyiest" sweater for a crack at winning a yummy pie. Tom Turkey and Santa are here for kids.
America's Thanksgiving Day Parade in Detroit
Nov 27, 2014
America's oldest and most celebrated parade celebrates its 88th year with a "Walking on Sunshine" theme, filling the streets with floats, balloons and, of course, Santa.
Gridiron Glory at the Henry Ford Museum in Dearborn
Nov 27, 2014 - Jan 4, 2015
Hundreds of hard-hitting artifacts from the Pro Football Hall of Fame are on display at the Henry Ford Museum. Note: The museum is closed on Thanksgiving and Christmas Day.
Tiny Treasures Indoor Play Cafe Grand Opening Week in Walled Lake
Nov 27, 2014 - Nov 29, 2014
Tiny Treasures Indoor Play Cafe's grand opening features fun, games and plenty of food for families.
Parent Day Out at Nature's Playhouse in Ferndale
Nov 27, 2014 - Jan 29, 2015
This event occurs weekly on Thursday.
Each week, Nature's Playhouse chooses two days during our drop in play hours in the All-Natural Play Center for two hours of play while you run and errand, meet for coffee or meet a friend for lunch. Feel confident leaving your little ones with familiar faces in a safe, caring environment. If necessary, parents may provide a simple nonperishable snack. Registration required.
Experience the Ice Palace Featuring Frozen at Twelve Oaks Mall in Novi
Nov 27, 2014 - Dec 24, 2014
In celebration of the Nov. 18 release of the Disney Frozen Sing-Along Edition on DVD & Digital HD, Twelve Oaks Mall presents a Frozen Ice Palace experience. The Ice Palace will feature elements from the number one animated film of all time. This much-loved, interactive holiday display features the art of Anna, Elsa and their friends Olaf, Kristoff and Sven, plus a 30-foot ice palace with...


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A water blast gun support apparatus and methods for enabling the operator to direct the gun by a joystick attached to a pneumatic sinusoidal biasing control unit. Depending upon the direction the joystick is pointed by the operator, a controlled flow of air is delivered to pneumatic motion producing actuators which move the water blast gun to the desired position and maintain this position when the operator moves the joystick to its neutral position. The support apparatus absorbs the thrust of the water so that the operator is relieved from having to physically counter the force of the water.
1. A water blast gun support for automatically reducing the thrust of the water blast apparatus felt by the operator by converting signals from an operator to a pair of actuators fixed in position and attached to the support structure, said water blast gun support comprising:
a stand;
a substantially vertical control arm;
a joystick attached at the bottom end of said substantially vertical control arm;
a horizontal overhead beam, rotatably mounted to said stand;
a first motion producing actuator coupled between said control arm and said horizontal overhead beam to move said control arm forward and backward;
a second motion producing actuator coupled between said stand and said horizontal overhead beam to rotate said beam in both clockwise and counterclockwise directions; and
a control unit having an actuator input member, said member being rigidly attached at the bottom end of said vertical control arm and operatively coupled to said first motion producing actuator and said second motion producing, said control unit comprising:
a substantially spherical bearing which mounts the actuator input member to said control unit to provide a requisite freedom of movement of said actuator member relative to said control unit;
wherein said joystick is rigidly attached to said actuator input member so that movement of said joystick results in movement of said first and second motion producing actuators to controllably direct said water blast gun both to the right and left and up and down directions based upon said operator signals.
2. The water blast gun support apparatus of
wherein said actuator member is coupled to pneumatic valves of said control unit which transmit controlled air flows to said pneumatic actuators to provide controlled movement of said overhead beam and said control arm.
3. The water blast gun support apparatus of
4. The water blast gun support apparatus of
5. The water blast gun support apparatus of
6. The water blast gun support apparatus of
7. The water blast gun support apparatus of
8. A water blast gun support apparatus comprising:
a stand;
a beam rotatably mounted to the stand;
a control arm pivotally mounted to the beam;
at least one counter balance weight connected to an end of the beam opposite the end where said control arm is mounted;
an actuator system comprising:
a first actuator member that is of a rotary type for controlling rotation of the beam;
a second actuator member for controlling pivotal movement of the control arm; and
a biasing control unit that is attached at the lower end of the control arm and that controls the actuator system comprising:
a joystick;
a third actuator member including a generally spherical surface supported by spherical bearing; and
a pair of proportional valves;
wherein the joystick is connected to the third actuator member and said third actuator member engages the pair of proportional valves.
9. The support apparatus of
10. The support apparatus of
11. The support apparatus of
12. The support apparatus of
13. The support apparatus of
14. The support apparatus of
15. The support apparatus of
16. The support apparatus of
17. The support apparatus of
18. The support apparatus of
19. The support apparatus of
20. The support apparatus of
21. The support apparatus of
22. The support apparatus of
23. The support apparatus of
24. The support apparatus of
25. The support apparatus of
This application claims priority under 35 U.S.C. �119(e) to U.S. Provisional application Ser. No. 60/650,839 filed on Feb. 8, 2005, the entire content of which is hereby incorporated by references.
This invention relates generally to portable and stationary support apparatus and methods for water blast guns and, more particularly, water blast gun support apparatus and methods for industrial and commercial cleaning such as cleaning exterior building wall surfaces, water towers, the interior and exterior of storage tanks, heat exchange tubes, ships, automotive paint lines and fixtures, etc.
Water blast cleaning guns are used to clean exterior walls and the like. These guns are typically carried by and manually operated by a person. Operating such a gun is an especially fatiguing occupation since the user must constantly direct the blast while physically countering the force of the water or be is knocked backward by its force. Such fatigue often adversely affects the operator's ability to concentrate on directing the water blast at the surface that needs to be cleaned.
This invention is a portable or stationary support apparatus to which a water blasting gun is attached wherein the operator directs the gun by a joystick coupled to a positioning and control system. This apparatus absorbs the thrust of the water so that the operator of the gun is relieved from having to physically counter this force. This water blast gun apparatus and methods prevent the operator from being knocked backwards and injured by the thrust of the water, substantially reducing operator fatigue, substantially increasing his ability to concentrate on directing the water blast at the surface that needs to be cleaned, and allowing him to much more precisely maintain the water blast on a particular target.
In one embodiment, the joystick controls a pneumatic sinusoidal biasing control unit. Depending upon the direction the joystick is pointed by the operator, a controlled flow of air is delivered to pneumatic actuators which move a gun support arm to the desired position and maintain its position there.
This apparatus and methods advantageously provide the operator with a full range of motion while giving the operator full-time control as to where the operator points the gun and how much thrust the operator wants to feel. As a result, the operator has the same or better control of the water blast gun than the operator would by manually holding the blast gun plus the substantial advantage of not having to both support the weight of the gun and hose and exert an equal but opposite thrust to that created by the water blasting out of the gun.
Operator 55 is enabled to both easily control the direction of gun 50 and maintain its position. It will be understood that water guns under high pressures of the order of 10,000 psi and above are extremely difficult to control because the large thrust force produced by the high pressure water must be countered by an equal manual force provided by the operator. Even a very physically strong operator will soon become fatigued operating high thrust water blast guns. A feature of the preferred embodiment is that the water thrust force is absorbed by the apparatus and not the operator 55. As a result, the operator has real time control as to where he or she points the gun 50 and can have as much or little thrust to counter as the operator wants to feel.
A trigger operated flow control valve 60 (shown being operated by the operator's right hand) is connected between the end of water hose 45 and the barrel 51 of gun 50. The operator uses valve 60 to turn on and off the flow of water.
The operator's left hand grasps a joystick 75 to position the gun 50. Joystick 75 controls a pneumatic control system that positions the control arm 100 attached to and supporting gun 50. This system includes control unit 227. Air flow hose 230 connects unit 227 to an air compressor 229 supplying air under pressure to unit 227. Controlled air flows out of unit 227 are sent over plural air hose 228 to motion producing actuators 175 and at 120 as described below to drive the control arm 100. Other pneumatic control devices, such as pilot-operated regulators and/or valves to allow for larger volumes of air to pressurize the actuators quickly, can be used to provide the operator with more instantaneous response. Such devices are coupled between the joystick and the motion producing actuators driving control arm 100. These pilot-operated regulators and/or valves can be exchanged for smaller or larger capacity units, as requirements for more or less air flow dictate.
Control arm 100 is attached to a portable stand 105 including a horizontal base 110 shown supported on the ground. However, the base 110 may be attached to a trailer, truck, dolly, or other mobility apparatus, or may be fitted with wheels or treads to allow for self-contained mobility, or may be permanently or semi-permanently installed in a factory, process plant, shipyard, or other location as well. Vertical uprights 115 a, 115 b are attached at one end to base 110 and to a housing 120. An overhead beam 125 is mounted at point 124 along its length for controlled rotational motion in the horizontal plane. At one end of beam 125 are counter balance weights 130, 131. The downward extending control arm 100 is pivotally mounted at the opposite end of beam 125.
Motion forward and backward of control arm 100 is produced by pneumatic actuator 175 attached at one end to beam 125 and at the other end to the arm 100. Within the actuator 175 is a controllable piston (not shown) attached to piston rod 176. As shown, the end of rod 176 is pivotally attached to control arm 100 at a point below the piston pivot axis of control arm 100. As piston rod 176 is caused to translate by the controlled piston within actuator 175, the control arm 100 is caused to move forward and backward and thus change the fore and aft position of the gun 50, and hold the desired position.
A rotary motion producing pneumatic actuator is located within housing 120. This rotary actuator drives a vertical shaft connected to beam at point 124. As this rotary actuator is caused to rotate in a clockwise or counterclockwise direction, control arm 100 is caused to move in a circular path to the right or left of the operator 55.
An alternative embodiment of the water blast support apparatus is shown in
The joystick 75 is connected to the water blast gun 50 by member 400 and 455 (see illustration 13). The coordinate system of the joystick 75 can be defined based on the axis of the gun barrel 51. Motion of the joystick forward along the axis of the barrel is defined as +x′. Motion perpendicular is +/−y′. As the water blast gun 50 rotates about the vertical member 200 the joystick 75 rotates along with the water blast gun 50. The coordinate system noted by x′, y′ is defined by the position and rotation of the water blast gun 50 and joystick 75 relative to the water blast support apparatus and is moveable. The only time the coordinate systems of the water blast gun 50 and the water blast support apparatus defined as X, Y, are aligned is shown by
The water blast gun 50 is free to rotate about the axis of the vertical member 200. As it rotates the joystick 75 is oriented in the same direction as the axis of the gun barrel 51. In the neutral position shown in
If the operator 55 rotates the water blast gun 50 about the axis of the vertical member 200 one quarter turn clockwise (+90 degrees) the signals to the actuators must be translated. The operator 55 resists the force of the water blast gun 50 by pushing the joystick 75 forward in the +x′ direction relative to the gun barrel 51. This motion now actuates valve 420 and signals the rotary actuator assembly 120 to apply force in the clockwise direction. Pushing the joystick to the right in the +y′ direction relative to the gun barrel 51 actuates valve 431 and signals the linear motion actuator 275 to apply force in the −X direction relative to the water blast support apparatus.
In a third example the operator 55 can reposition the water blast gun 50 clockwise by 30 degrees about the axis of the vertical member 200 from the neutral position of
Portable stand 205 includes a base structure 210. A modified base 210 a is shown in
A generally U-shaped upright beam assembly 300 (best shown in
Controlled movement of control arm 200 left, right, up and down (and corresponding controlled movement of the water blaster gun 50) is provided by a pneumatic actuator system including linear motion producing actuators 275 and 280. One end of actuator 275 is pivotally attached to beam 225 to pivot on axis 290. Extending from cylinder 275 is a controlled piston rod 295 whose end is pivotally attached to control arm 200. Thus, controlled linear movement of rod 295 results in a controlled pivotal movement and/or maintenance of a static position of control arm 200 around pivot axis 307.
The cylinder 310 of the second pneumatic actuator 280 is pivotally mounted to overhead beam 225. The end of linear drive rod 315 of actuator 310 is attached to upright 300. Accordingly, controlled linear motion of rod 315 results in motion of the attached beams 200, 225 and 305 around axis 306. Actuator 280 thus provides controlled vertical up and down movement of the gun 50.
Controlled motion of gun 50 in the left and right directions is achieved by controlled rotation of beam 300 by a pair of pneumatic cylinders and bell crank located within housing 120. The apparatus for controlled rotary motion of control arm 200 is shown in
The apparatus and operation of one embodiment of control unit 227 is illustrated in
Slide actuator 426 of unit 227 includes end members 435, 436 adapted to respectively engage valves 431, 430. Referring to
As shown in
The pneumatic proportioning slide valves 420, 421 and 430, 431 thus control the air pressure to the respective pneumatic actuators 275, 280, 350 and 355 described above such that operator movement of the joystick 75 results in controlled movement of the gun 50 to the desired position. When the joystick is returned to a neutral position, the unit 227 maintains the static position of control arm 200.
A series of air flow hoses and other pneumatic control devices couple the pneumatic sinusoidal bias control unit 227 to the actuators 275, 280, 350, 355 which move the control arm 200. Typically, an input hose delivers air at 100 psi to valve 227. Four hoses, two of which are connected to valves 420, 421 and the other two connected to valves 430, 431, deliver the controlled air provided by the orthogonal slide valves to the pneumatic actuators 275, 280, 350 and 355.
A feature of the pneumatic sinusoidal biasing control unit 227 is that the operator is free to rotate the gun on its mount; up, down, left, or right, and move the gun manipulator arm in any direction while the pneumatic sinusoidal biasing system is controlling arm 200.
The gun apparatus and methods described above counter operator fatigue while giving the operator substantial freedom in controlling the gun. Thus, the operator can �drive� the gun 50 left, right, up or down, and/or maintain a static position, without losing the ability to reduce the net thrust the operator feels from the water blast gun. Moreover, at any angle, the biasing mechanism gives the operator an intuitive control interface.
The above presents a description of the best mode contemplated for carrying out the water blast gun apparatus and methods in such full, clear, concise and exact terms as to enable any person skilled in the art to which it pertains to make and use this apparatus and practice these methods. While the pneumatic biasing control unit described above advantageously provides a sinusoidal bias control signals, other pneumatic biasing control units including linear bias units could be utilized in embodiments of the inventions. Also, while the embodiments of control system described above have involved a pneumatic control system, it will, however, be apparent that other embodiments are possible that utilize electrical or hydraulic or in combination with pneumatic components. Consequently, this water blast gun support apparatus and methods are not limited to the particular embodiments disclosed. On the contrary, these water blast gun support apparatus and methods cover all modifications and alternative constructions coming within the spirit and scope of this invention.
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We have Windows 2008 servers in our offices around the UK that serve a number of purposes one of which is to act as hosts for the Autodesk product deployments, this has worked well in the past but I now find that AutoCAD 2014 will not allow a deployment to be created because the OS is not compliant.
Is there any way to invoke the network deployment option without the setup checking the core system I can understand why it does it but would have thought that an additional option would be available to produce the deployment even though it would not install on its host?
I know that I can use a workstation to create the deployment on the server share but the convenience of connecting directly to the server to create it modify and apply patches has been ideal if I now have to connect to a workstation at each remote site before I can do any of this just seems to be another issue that Autodesk have imposed on us?
Comments please.
Did you run the setup directly on Windows 2008? If so, try instead to run it on your PC, that is a system that is supported like Windows 7 or 8. Then you set the deployment path to the server using UNC format.
I have done that the point I was trying to get across is that I'm now going to have to do that at every site around the UK to allow me to create the deployments on the servers and then again every time I need to modify them for adding service packs etc it just seems inconvenient.
If they can add a feature that allows you to combine deployments for 32/64 bit installations why can't they make is so that you can create a deployment on any system as long as it has the correct 32/64 bit version, so the installation would start the splash screen would state that the current OS is not supported but would provide an option to allow you to continue and create the deployment.
Anyone from Autodesk out there listening?
right click on setup.exe properties then compatablity , check mark run as then choose win xp sp3
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September 12, 2013
The results are in for the Commercial Vehicle Safety Alliance's Roadcheck 2013, which took place June 4-6. Commercial vehicle inspectors across North America completed 73,023 truck and bus inspections during the 72-hour enforcement and safety outreach campaign.
We offer e-newsletters that deliver targeted news and information for the entire fleet industry.
The expert, Mark Betner from Citgo will answer your questions Ask a question
Detroit Assurance: Collision Mitigation, Assisted Braking, Better MPG
Unsung Documentary Series: Baker Trucking
Ultimate Test Drive Video: SuperTruck A Walk Around
PERC Clean American Innovation: Roush CleanTech
Kenworth Cabover Options Expand Applications
SKF Offers Extended Warranty on Wheel End Products
Talbert Unveils New Traveling Axle Trailer
Western Star Offers Limited-Edition Calendar


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Quilts From the HeartTuesday, August 27, 2013
New Fairfield High School sophomore Kaitlyn Gantert, left, holds up the quilt created for Emilie Parker's family, and sponsored by Consolidated Elementary School. Her mother, Tricia Gantert, displays the quilt for Victoria Soto's family, sponsored by Chiropractic Life and Wellness in New Fairfield. Brightly colored bags surround them, filled with 24 more quilts for families who lost a loved one on 12/14.
Top of the MountainFriday, August 23, 2013
The first day of school is one of my favorite days each year. It is so full of promise, and my wish is that promise is fulfilled this year. While I would love to be able to make it around to each bus stop to take photos of the town's smiling (or shaking in their boots) students on Tuesday, August 27, I am only one cat. However, you can share your first day of school photos with The Bee, to run either in print or in a slideshow online.
The Way We WereFriday, August 23, 2013
August 26, 1988
John Reed, superintendent of schools, has decided to delay opening of the Middle School until September 7. The school year will be extended for middle school students so they meet minimum requirements of the state. Dr Reed said the four-day delay would allow contractors to complete certain tasks required by the fire and safety codes and the custodial staff to move furniture and properly clean the school.
The Screw Ups Are Finally 'Getting It Right'Friday, August 23, 2013
Four high school bandmates returned to their first spotlight at the Newtown Teen Center August 16. The Screw Ups — all 2008 Newtown High School graduates — have been enjoying a growing success since then.
'Anything Is Possible' For Disabled Water SkiersFriday, August 23, 2013
"One more time?" asked Leaps of Faith Disabled Waterski Club President Joel Zeisler.
Calling back from the water where he clung to a ski rope, Avi Golden said, "Two more times. Three more times." Moments earlier he had managed to lift himself out of a crouch and water ski briefly before the rope slipped his grasp. Excited to have been up on the surf ski after repeatedly losing his balance, Mr Golden was ready to try again. He gave a smile and a thumbs up to Mr Zeisler, who positioned the boat for another run.
Snapshot: Johnny A. WilliamsFriday, August 23, 2013
Occupation: I'm a woodworker and owner of Johnny A. Williams Wood Shop in Hawleyville. I create sculptural furniture, and try to use domestic hardwood in my work. I specialize in tables of all shapes and sizes, seating, and wooden art. I sell in town exclusively at the Weathered Way on Obtuse Road, above the wood shop, and sell cutting boards at my online site, www.johnnyawilliams.com. My portfolio is there, too.
Happiness And Healing With 'Twisted Sister' SpanielsThursday, August 22, 2013
Only 35 seconds long and with more than 850,000 views, a video of resident Ron Kroha's English springer spaniels begins with his voice: "Let me see if it's ready, I've got to check…"
Scampering on a hardwood floor and occasionally spinning with excitement are Hope and Rosey. He asks them, "Girls, are you hungry?" They appear eager for their dinner.
Finding Comfort In A Wet Nose And A WagMonday, August 19, 2013
Five Scout's Angels service dogs wagged their tails outside The Villa restaurant Tuesday afternoon, August 13. They watched as people crossed the parking lot. The dogs and handlers, visiting Newtown from Denver to bring comfort to the community, soon met guests at an outdoor patio.
Gift To Newtown Foundation Will Travel To OhioMonday, August 19, 2013
Meditation On Mourning
in mourning sound moves without the body
it is continuous and repetitive
it follows what is lost and maintains what cannot be found
its calling is of retrieval
its silence; a surrender to the beloved lost.
there is a spinning a gravity a veil
Snapshot: Todd KeepingFriday, August 16, 2013
Occupation: I'm a patrol officer for the Monroe Police Department. I've been with Monroe since 2005.
Family: My wife is Lisa. Our daughter Nicole is 12 years old. She'll be entering Newtown Middle School in the fall. Kyle, our son, is 15 and will be a sophomore at Newtown High School.
Pets: We have a dog, Dasher. He's a cockapoo and is 4 years old. Our one cat is Gracie, and the other cat is Oscar.


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Treatment ... fs and behavioral patterns you might have. Your therapist then shows you ways in which you can replace these beliefs with more r ... » Read on
Prevention ... gs of isolation. This is why talking to someone you trust about how you are feeling should be the first step that you take. Keep ... » Read on


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AMD releases overclockable tri-core CPU
AMD has rolled out its first tri-core 'Toliman' Phenom processor that's overclocker friendly. The clock-unlocked Black Edition Phenom X3 8750 comes with an out-of-the-box clock speed setting of 2.4GHz. Each core has 512KB of L2 cache to itself and access to a shared 2MB pool of L3 cache. The 65nm part will consume up to 95W of …
This topic is closed for new posts.
AMD, more bang for the buck, keeps on ticking, and getting better.
HI, I have been an AMD fan for 20 years now since my first 80486/87 computer. They are more innovative than Intel and much less costly than Intel.
This topic is closed for new posts.
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Hot Nerdy Girls (22 Pics)
These girls seem to have obsessions that include Star Wars, Star Trek, Pokemon, cartoon characters, and nerdy glasses. I can't be mad at that. Then there's the fact that they're attractive, and I can't be mad at that either.
New *Intimates Boutique at Karmaloop
Before hitting the jump just be aware that this is somewhat NSFW. These are some new pieces from *Intimates Boutique that are sure to please your man ladies. Normally I wouldn't put up pics of my girlfriend on here, but we broke up recently, so it's all good.
2012 Miss Reef Calendar (Video)
Watching this makes me realllllly wish I wasn't about to go through another awesome winter in Kansas. There is nothing better than some nice rear-ends surrounded by amazing scenery.
The NBA Lockout is Over! (25 Pics)
It looks like the NBA lockout is pretty much over, so I figured we would celebrate like we did when the NFL lockout ended. Hottie cheerleaders anyone?
Ricki-Lee Coulter for Maxim Australia
To be honest, I've never heard of Ricki-Lee before. If anyone would go ahead and put me in contact with her that would be much appreciated. Thanks!
Playboy's Top 10 College Football Programs Featuring Jaime Edmondson
Playboy recently picked who think they are the top 10 college football programs of the "Playboy Era". I suppose I'd probably have to agree with this list. Mainly because it's hard to argue with Jaime Edmondson.
How To Make It In America's Gina Gershon
If you've been watching the HBO original "How To Make It In America", then there's no doubt you've seen this fox a handful of times. I remember the first time I laid eyes on her, was a provocative scene with good ol' Tom Cruise in "Cocktail". So, this leads me into my next question…
Rosie Jones – Zoo Magazine October '11
If you get a chance to pick up this month's issue of Zoo Magazine, I would definitely do that. If not, you might want to check out the pics after the jump. Rosie Jones…. Sooooooo hot.
The Women of the Lingerie Football League (34 Pics)
I could have done a long write-up on my thoughts of the NFL opening weekend, but you guys don't like reading. I know the Lingerie Football League doesn't have much to do with the NFL, but it's hot babes playing football, why not? Is this even going on anymore?
Featured Hottie: Alice Eve
My biggest crush right now, along with a million other guys, has got to be Alice Eve. Her recent appearances in Entourage with that sexy little accent has got me wishing there was going to be a season 9 featuring just her. For some reason I thought she was a lot older than 29.
The Women Of How To Make It In America (20 Pics)
With the season 2 premiere of How To Make It In America right around a month away, this just seemed right. My main question is, women of Entourage Vs. women of How To Make It, who's bringing home the gold?
Maxim Magazine Office Assistant: Mary
I think we need to follow in Maxim's foot steps, and find us a new office assistant. Who's game? Send applications to email@example.com. That was a joke, but not really, go ahead and send them. Mary is definitely a hottie though.
Maryeve Dufault is a….. Nascar Driver?
To be honest, before I typed this up I had no idea who Maryeve Dufault was. So, I did what any normal person would do when you want to learn about someone. I googled her name, and looked at half-naked pictures of her. All kidding aside, I learned that she made her NASCAR debut this past weekend in Montreal, and well I don't think she performed how she wanted to.
The 30 Hottest Girls of MTV
Yesterday, MTV celebrated their 30 year anniversary. To help join in the celebration Campus Socialite put together the 30 hottest girls through the 30 years of MTV. This is good.


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November 19, 2014 — Lunch: Dennis Seinfeld Leadership Award
Each year, City Club of Tacoma, in partnership with the American Leadership Forum, recognizes an individual who demonstrates the qualities and values of leadership, but is not yet acknowledged as an established leader in our community. The award was originated in memory of Dennis G. Seinfeld, a well-known and civic-minded Tacoma attorney, a founding member of City Club, and the Club's second president. Since 2009, City Club has partnered with the American Leadership Forum (ALF) to bring innovative and interesting speakers to our Dennis Seinfeld Award Lunch.
Tacoma's Landmark Catering and Convention Center
47 Saint Helens Avenue
Tacoma, WA 98402
Click here to view driving directions
A complimentary parking is available across the Landmark Catering and Convention Center.
11:30 am - Doors open
11:45 pm - The lunch buffet served
12:10 pm - Program starts
1:15 pm - Program adjourns
Cancellation Policy: No refunds will be given for cancellations made after 2:30 pm on Monday, November 17th.
December 3, 2014 — Dinner: Holiday Entertainment
Join us as we ring in the holidays with a fabulous evening of food, fun and outstanding musical talent. More musical groups will be added to our line-up!
Marine View Ringers Handbell Choir
Marine View Bells is a fun-loving hand bell choir who create beautiful and unique music. The group started in 1979 when the Cliff and Lena Coon donated a complete set of bells to Marine View Presbyterian Church. Currently, there are members from Marine View Presbyterian, Browns Point Methodist, and Resurrection Lutheran that span all generations. They donate their time to ring out the joy performing around the Puget Sound area.
Temple Beth El - Hanukkah
Leah Elstein
Leah Elstein is the Cantor and Religious Education Director for Temple Beth El in Tacoma Washington. She has received her Masters in Music Education from Delta State University and Masters of Sacred Music in 2009. As a soloist for the Temple she loves working with youth and social outreach programs. She will present a historical view of Hanukkah in story and song.
Brainna Jones
Brainna Jones is currently a Junior at The Tacoma School of the Arts. She will join Cantor Elstein in the celebration of Hanukkah in song. She is a member of the Board of Trustees at Temple Beth El and a third grade Hebrew teacher. She enjoys dancing, singing and playing the guitar.
Allen A.M.E Church Gospel Choir
We are fortunate to have the A.M.E Gospel Choir fill our room with the sounds of their joyous voices. Carol Hill and her choir are celebrating their 125th Anniversary!
To help AME celebrate this wonderful anniversary, City Club of Tacoma is going to put together a basket for their Christmas Outreach, for those in need. Please bring a new and unwrapped gift of your choice that would serve to keep someone warm. Suggestions: gloves, blanket, socks, etc.
There will be a box to put the gifts in at the Nov 5th and 19th programs! City Club will wrap and put the basket together, to be delivered to Ms. Carol Hill, the night of the dinner, December 3rd.
Please join us by bringing a gift to the lunch or dinner program or to the office at Bates Technical College.
University of Puget Sound
Student Center, Rotunda Room
1500 N. Warner Street
Tacoma, WA
Parking: complimentary general parking
a) Building #28, Memorial Fieldhouse/Pamplin Sports Center: walk across 11th street
b) Two parking lots available along North Lawrence Street
Dinner agenda:
6:00 Wine and Cheese Social
6:45 Networking buffet dinner served
7:00 Program starts
8:00 Program adjourns
Members: $30
Non-members: $35
Non-members: wine/cheese/cookies: $10
Cancellation policy: No refund will be processed after 11:30 am on Monday, December 1st.


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Some of you may hear words like "energy systems pathways" and "glycogen stores" thrown around a lot. Or perhaps this is the first of them you've heard. Either way, the burn of today's 1K followed by a mini version of DT inspired me to write about how the body converts stored energy into usable energy to rule your workouts.
A Quick Biochem Lesson
ATP. That sounds familiar right? Well, it should ring a bell from high school biology. ATP is a molecule found in all living cells that when broken down provides energy for a variety of cellular processes.
Pathway 1: The Phosphagen Pathway
This pathways is used for the first 10 seconds of exercise (so today on the rower, the first 5 or so strokes). This pathway draws on ATP stored in the muscle for about 2-3 seconds, then uses creatine phosphate to regenerate ATP until that runs out. This explains why creatine supplementation improves recovery and output for short duration, high power movements. For more on creatine you can read one of my previous blog posts. Movements that might utilize the phosphagen pathway are short duration at all out intensity (like a 100 meter sprint).
Pathway 2: The Glycolytic (Or Lactic Acid) Pathway
In this pathway, the body breaks down carbohydrates – both glucose readily available in the bloodstream or glycogen, the stored form of carbohydrate in the liver and muscles – to produce ATP as well as a molecule called pyruvate. Pyruvate can either convert to another molecule that is used to regenerate ATP or can convert to lactate, which forms lactic acid (and causes that burn in your legs when you're sprinting or rowing). Conversion to lactate happens when your body needs more oxygen that it is getting. This pathway isn't very efficient, producing little energy for the input, but the benefit is that it produces the energy quickly. Your body produces energy with this pathway from 10 seconds to around 2 minutes.
Pathway 3: The Oxidative (Or Aerobic) Pathway
This is the pathway often referred to as "fat burn". During the oxidative pathway, the body uses oxygen along with carbohydrate and fat to produce energy. This pathway is used for long duration, low power and intensity exercise. Think of running 6 miles, rowing around the river for an hour (obviously slowly so you don't tip the boat…) or chipper WODs like Eva.
An important thing to remember is that the pathways are not mutually exclusive. While it's easiest to break them down into specific time slots, multiple pathways are used simultaneously. For example, in today's 1K, the first few seconds were mostly the phosphagen pathway. After 10 seconds, glycolysis picks up as the predominant pathway, and the aerobic pathway takes over the lead at around 1-2 minutes. But if you look at the graph to the left, you can see how at 30 seconds for example, all three pathways are providing some energy.
Why You Felt So Bad After That 1K
Now that I've explained the pathways, it's easier to understand. By the 4 minute mark (when the 1K finally ended for most of us), you've burned through pretty much all of your stored ATP and most of your muscle glycogen, but your body has only been creating energy via oxygen and fat stores for a few minutes. You've spent most of your stored energy and not had the time for your body to replenish it on it's own.
What Should You Do
A couple of weeks ago, I wrote a blog post about how, while a lot of sugar in the regular diet can cause problems, there are times your body needs a little, especially during training. During a WOD like today's, where we red line for a specific test, and follow it up with another challenging workout, the body would benefit from taking some sugar. I would recommend about 15 grams of very easily absorbed carbohydrate, such as:
- Gatorade
- Coconut water
- Sport beans
- Non-fat candy
You want to eat a little something to beef up your glycogen stores, but you don't want ANY fat or fiber to slow digestion. Of course, I made it through the WOD fine without any carbohydrate in the middle (as did the 6 and 7 am classes), but if you plan on training longer afterward, or want to go harder on the 3 rounds of DT, the carbs can help.
One of the most confusing "no-no's" of the paleo diet is beans and legumes. Most of us have grown up learning hat beans are healthy for us because of their fiber and protein content, and many vegetarians and vegans rely on them as a protein source. But, according to the founding fathers of the paleo diet, legumes are no good. But what exactly is a legume, and why can't you eat it? (Hint: if you read on, you'll see that you can).
What Are Legumes?
According to Merriam Webster, legumes are "a type of plant (such as a pea or a bean plant) with seeds that grow in long cases (called pods)". The fruits and seeds of these plants that we eat are also known as legumes. The legume family includes beans, peas, green beans, and peanuts.
Why Aren't They Paleo?
There are a few reasons the paleo community excludes legumes. A few of the big ones include:
1. They contain phytic acid/phytates, which are "anti nutrients" that block the absorption of vitamins and minerals
2. They contain lectins, a class of proteins thought to cause "leaky gut" in the shorter term and problems like arthritis and poor vitamin/mineral absorption in the longer term
3. Cavemen didn't eat them
Why They're Not The Devil
Sadly, a lot of the paleo blogs that explained why legumes aren't paleo were written with a lot of doom and gloom. I closed out my Safari tab thinking my body was going to self combust if I ate a black bean tomorrow. But then I dug a little deeper and found out it's not so black and white.
1. Phytic acid is the stored form of phosphorous. Phytic acid is often called an "anti nutrient" because it binds minerals in the digestive tract, forming phytate (a mineral bound to phytic acid). This does happen, although phytic acid can be broken down by several processes including fermentation, cooking, soaking, and sprouting. However, despite this drawback, there are some other benefits to phytic acid. When it binds minerals in the digestive tract, it reduces the formation of free radicals, making it like an antioxidant. It can also bind heavy metals (like lead or mercury), reducing their accumulation in the body. You can read this article from a great group of nutritionists and scientists at Precision Nutrition to see more benefits of phytic acid.
2. Lectins are a class of protein that binds to sugars. In humans, lectins facilitate cell to cell contact, and in plants they often act as a protection or insecticide. Lectin poisoning is a thing, if you happen to enjoy raw beans. When food passes through our guts, it causes minor damage that is usually easily repaired by the body. However, lectins can cause damage when they slow this repair. When that happens, the digestive lining doesn't function as well as it should, allowing some undesirable substances that would normally be contained in the gut to pass to the body, and inhibiting the absorption of certain good substances like vitamins and minerals. This is what is referred to as "leaky gut". If you eat too many lectins, your body will respond by trying to evacuate the gut – i.e. fun symptoms like diarrhea, cramping, vomiting, etc. Gut damage from lectin overdoes can also cause immune responses like joint pain and skin rash. However, it's not all doom and gloom. Like phytic acid, lectins can also be neutralized by processes like soaking and sprouting.
3. Actually, cavemen may have eaten legumes! A study in the journal Proceedings of the National Academy of Sciences of the United States of America looking at tooth decay in prehistoric skeletons found that neanderthals ate a diverse diet of available plants, including legumes. Although this study was in Neanderthals, it is widely thought that Homo Sapiens enjoyed am ore diverse diet than Neanderthals, meaning it's likely they would have eaten legumes as well. I mean, it makes sense to me that if the could figure out tools and fire, they could figure out soaking, sprouting and cooking.
What Should You Do?
As I love to say in almost all of my blog posts, the impact of choosing to eat these particular foods will depend on a variety of factors, including your genetics, your current state of health, and how much of them you eat. I don't think legumes should be entirely avoided, but I also don't think you should eat beans and peanuts at every meal either. That would result in leaving out a lot of other foods with important nutrients – like grass-fed meats and eggs, or vegetables, fruits, organic dairy, etc – that you might otherwise enjoy. There are real concerns about lectins in very high doses (which is why they don't offer to put Castor beans in your burrito at Chipotle), but a cup of green beans with dinner a couple of nights a month or the occasional hummus and carrots snack isn't going to give you leaky gut unless you happen to be very sensitive to lectins (research shows individuals on the autism spectrum and those with Crohn's disease tend to be more sensitive to lectin damage). If legumes are causing a problem for your body, more likely than not your body will inform you of this fact in the form of stomach discomfort, gas, joint pain, etc.
What are your thoughts? Do you eat legumes? Avoid them?
18 Jun 2014
Dr. Oz And The Senate
Today, I come to you with joyous news. Well, for me anyway. You see, as a registered dietitian and self respecting health professional, I just can't stand Dr. Oz. I would venture to guess that many other health professionals worth their salt can't stand him either, for multiple reasons. Allow me to explain.
Dr. Oz started out with such a great mission – use a celebrity platform to break down complicated medical information into easy to digest bits of information for everyday Americans. I've watched some of his early shows, where he explains plaque in the arteries using visuals and props. But then somewhere along the way, he started endorsing weight loss and other products. And all of a sudden this likable, easy to understand doctor was selling Americans on raspberry ketone extract and green coffee bean extract as a miracle, life changing weight loss product. The thing is, obesity and chronic disease are complicated conditions influenced by numerous factors to include genetics, hormone levels, environment, and lifestyle. It is impossible to lose weight or gain health without making at least some modest lifestyle change (and more often, modest changes aren't enough). Even people who get weight loss surgery – once and maybe still viewed by many as a "cop out" – have huge lifestyle changes to make, like adjusting to significantly reduced portions, and taking protein and vitamin supplements to avoid deficiencies, all in addition to dealing with the emotional stuff everyone else trying to lose weight deals with. And even for the successful, weight loss is not miraculous. It often comes about via hard work and/or great sacrifice. You can't just a vegetable here and there, walk on the treadmill occasionally, and miraculously lose weight due to some supplement/extract/miracle. It just doesn't work that way. Yet Dr. Oz used his name and platform to essentially convince many Americans that it could. And while he never endorsed any specific product, when he calls raspberry ketones a "fat burner in a bottle" , people listen.
But yesterday, Oz had to face the music. Yesterday, Dr. Oz testified in front of the Senate Consumer Protection Panel on deceptive advertising for diet supplements and over the counter products. And Senator Claire McCaskill of Missouri let him have it! It was great. I haven't watched video yet, but she basically called him out on all the BS he's sold people on his show. To read a recap and watch the video, check out the coverage from CBS News and Business Insider.
What are your thoughts on Dr. Oz? Am I being too hard on him, or is my frustration valid. Let me know in the comments!
11 Jun 2014
Before your regularly scheduled blog post, a quick announcement:
SHOW TUNES WOD: Tomorrow morning, the 7 am class will WOD to a show tunes medley playlist, courtesy of long time member and local food expert Audrey. This WOD will also be a chance to say goodbye to running coach Rachel Weiker, who is moving to DC for work. Show tunes are non-negotiable but singing/dancing are optional.
I always encourage paying attention to what you eat. Read the labels on all 7 BBQ sauce bottles in the grocery store before you choose the best one. Ask the butcher if the meat is grass-fed or not, or if he knows where it came from. I even wrote about how it is OK to be a pain in the butt about your diet. But I also know that the National Eating Disorder Association (NEDA) has recently written about "orthorexia nervosa", a new type of disordered eating (but not yet an eating disorder) . Essentially, orthorexia is the obsession with eating otherwise healthy foods, or a "fixation on righteous eating" (according to an article on NEDA's website). You might consider someone who brings a tupperware of eggs, bacon and vegetables to brunch at a restaurant with friends, or someone who will not eat if they are hungry because there is nothing healthy enough around, or someone who refuses to join friend socially because they will be tempted to eat/drink something unhealthy, as orthorexic. You might also consider this person "dedicated to achieving their goals". It seems like it's a fine line between "a fixation on righteous eating" and simply paying attention to what you're putting in your mouth. It's important to pay attention, of course. It's also important not to abandon all social interaction and beat yourself up over a cookie every now and again.
What do you guys think? Is "orthorexia" a real problem, or should we all be a little more obsessive when it comes to our food?
04 Jun 2014
Diet Soda Can Help You Lose Weight?
In a lot of science journalism, there is a lot of jumping to conclusions without really digging into the science. This week we saw headlines screaming about how diet soda can help you lose weight! So you should start drinking diet soda to beat those sugar cravings, right?
Not so fast my friend. There are a few things wrong with this study.
- The study only lasted 12 weeks, which is fairly short in terms of weight loss. Quite frankly, I don't care how much weight you can lose in 3 months, I care how much weight you can lose in 3 years. Speaking of which,
- Several long term findings have contradicted this study, including the San Antonio Heart study, which found that every diet soda per day was linked to a 65% increase in the likelihood of overweight and a 41% chance of obesity over a 7-8 year period, and the Framingham Heart Study, which found that people who drank diet soda were still at risk for metabolic syndrome and high blood sugar.
- The study was funded by the soda industry. Now, not all studies funded by the man produce results that benefit the man, but most do.
Of course, correlation does not equal causation (unless you think the declining divorce rate in Maine caused the drop in margarine consumption nationwide), so associations between diet soda and weight gain don't mean diet soda causes people to gain weight. But it means we should think about these associations, and what could be influencing them, before throwing a few 12 packs of diet coke in our carts. Because chemistry and biology aren't the only things influencing weight gain, a lot of it is psychological and even economic (I addressed this a little bit in an earlier post on high fructose corn syrup). For example, some people swap regular soda for diet soda, and figure that justifies an extra cookie after dinner. Other people struggle with emotional eating, and swapping Pepsi for Pepsi One isn't going to address that problem. On top of all that, diet soda is full of artificial sweeteners of questionable safety (especially in high doses). The point is, there's a lot more that goes into health and weight loss than swapping one thing for another, and all of these things should be considered.
What are your thoughts on diet soda and the beverage industry's contribution to the fight against the obesity crisis?*
*The second part of this question brought to you by the fact that I have started reading Salt Sugar Fat and am curious to hear others thoughts on the topic.
28 May 2014
When Sugar Is NOT The Devil
Two weeks ago I wrote about how there are really no sugars that are healthier for you than other sugars. The gist basically is that added sugar (so, not the kind you get from fruit) isn't all that great for you and should be included in minimal amounts in your diet. In the comments section, coach G2 made a good point about how sometimes during longer workouts, sugar can be a good thing. To build on that, I want to talk a little about when taking some nutrition during your workout is a good idea and some of the better sources.
When Do You Need A Sugar Fix Mid WOD?
For most class WODs, which consist of about 6-30 minutes of metabolic conditioning and 0-15 minutes of strength, you won't need to eat carbohydrates during as long as you've eaten something beforehand. Generally you will need additional carbohydrates during your workout when it is longer than 60-90 minutes or very high in intensity. (I'm talking about a 7 mile run, 90 minutes of Olympic lifting, or following a 60 minute class with another 30-60 minutes of strength or gymnastics work, not 70 minutes cursing on the elliptical or bike).
Eating carbohydrates during a longer, more intense workout helps prevent drops in blood glucose and liver glycogen (stored form of carbohydrate), and may improve motor skills. What this means is, you will be able to continue exercising at greater intensity and with better coordination and accuracy over the longer term (like I said, over 90 minutes) when you eat carbohydrates during your workout than when you do not.
How Much And What To Eat
During a workout, the recommendation is to take in 30-60 grams of carbohydrates every hour, in small increments every 15-30 minutes, starting when you're about 30 minutes in (Stellingwerff et al 2011). Carbohydrate during a workout should be taken in small amounts in 15-30 minute intervals to avoid any stomach issues.
Good food choices for the middle of a workout will be easy to digest and low in fat and fiber. Good examples include:
- Gatorade or sports drink
- Dried fruit
- 100% juice
- Flavored coconut water (the peach mango flavor is amazing)
- Energy/sport beans or candy (I'll address the difference in a minute)
- Fruit (stick to lower fiber options or ones that you're familiar with. Protip: if you don't regularly eat bananas, don't eat one while on a long run).
About those energy beans vs. candy? They provide essentially the same thing in terms of sugar during your workout. The Energy Beans cost more than the same amount of regular jelly beans, but have fewer ingredients (although most are still sugar), no artificial flavors (at least not the flavors I looked up), come in a one serving bag, and make you feel all fit and healthy when you eat them.
Bottom Line
How do you know when you'll need a little added carbohydrate during a workout? My answer is usually if the workout is longer than 90 minutes and higher than moderate intensity (which would be walking or cruising on the bike) or if you feel depleted or drained during your workout. Start with familiar, easy to digest foods and expedient with what works for you.
My favorite mid workout snack, despite making fun of them, is the Energy Beans or Gu Chomps (same thing as the Cliff Energy Blocks) for long runs and dried fruit for weight training. What are your go-to mid workout snacks?
14 May 2014
Are There "Better Sugars"?
This past Sunday, Mother's Day, I was relaxing and watching the Today Show, when I saw something that made me do this:
Let me explain: they had a segment on cooking Mother's Day brunch featuring Mary J. Blige's personal chef. She was making a bunch of delicious looking stuff and making it healthy. One item was granola, using mostly nuts, dried fruit, and palm sugar. And as she's describing the granola she keeps talking about palm sugar as "a better sugar" and a healthier sugar. Now you see why the face palm?
I see this on a lot of Paleo blogs too; they'll use honey instead of sucrose, and almond or coconut meal instead of flour and proclaim it a healthy item. So now seems like a good time to tackle the "better sugar" question.
The Glycemic Index
Let's start here with a quick review. The glycemic index is a measure of how a particular food or beverage affects your blood sugar compared to 50 grams of white bread. Low glycemic foods have a glycemic index (GI) below 55, and high glycemic foods are above 70. High glycemic foods cause a larger spike in your blood sugar, resulting in more insulin production and usually followed by a drop off. This cycle occurring over and over again can lead to insulin resistance, and ultimately diabetes. Lower glycemic foods tend to hit the blood sugar more slowly, resulting in less insulin release and a more stable curve. This graph illustrates it well (hint: you want to be closer to the blue line).
Now here is where a few common sugars fall on the glycemic index:
Data from the American Journal of Clinical Nutrition and Coconut Palm Sugar
It would stand to reason that lower glycemic sugars like palm sugar and agave would be good for you compared to sucrose, right? Not so fast. Sugar its still sugar. All forms of sugar are calorically equivalent at 4 calories per gram, and are still a source of calories that provides zero nutritional quality (no fiber, no vitamins, no minerals, no other nutrients). Agave is highly processed, and coconut palm sugar production may well be unsustainable.
It's kind of like what I said about high fructose corn syrup and sucrose: just because one thing might be similar or slightly better than another thing, doesn't mean both are good for you. If you're pursuing a healthy diet, finding the healthiest type of sugar is like finding the healthiest version of Frosted Corn Cereal – one may be better than another but neither are all that great for you. If you are making something that requires sugar, think about how you can cut back on the sweetness. Maybe add a banana instead of some of the butter in cookies or bread, which will maintain consistency and add more natural sweetness. Or check out Stevia. I haven't done any research personally (meaning I haven't used it a bunch yet), but I've heard great reviews.
What are your thoughts on sugar? Do you have a go-to type of sweetener?
07 May 2014
Don't Forget About The White Vegetables
Colorful plates are in these days, and don't just mean the cool red and mint ones you can get from Crate & Barrel (although those are awesome too). I mean the "eat the rainbow" slogan is starting to take hold in the healthy eating community, and we're packing our plates full of green, red, blue, purple, orange, and red for maximal vitamins and nutrition. No white foods on our plates!
But wait, why no white foods? Well, probably because we've been so conditioned to view them as nutrient void, low quality foods. And many white and tan foods are just that – like fried chicken, french fries, white bread, rice, mayonnaise, etc. But some colorful foods are not so good for you either, like ketchup (in red, purple, and green) and green sprinkles from JP Licks.
White vegetables are white because of flavenoids (a substance known to have antioxidant activity and thought to help prevent cardiovascular disease by decreasing inflammation and platelet aggregation (1)) called anthoxanthins. Some white fruits and vegetables like bananas and potatoes are also a good source of potassium, an important electrolyte in muscle and heart function.
Some white fruits and vegetables have even been given the impressive label of "super food". Some of these include:
- Bananas – bananas are high in potassium and are a great pre or post workout snack due to their carbohydrate and potassium content.
- Garlic – garlic, as well as onions and leeks, is high in allium, which has been associated with protection against colorectal and gastric cancers (2).
- Ginger – often used as a flavoring, ginger has been associated with such benefits as reduced inflammation in the colon (a precursor to colon cancer), decreased muscle soreness after exercise, and nausea among others (3).
- Cauliflower – in addition to all the antioxidants, cauliflower is also a cruciferous vegetable high in fiber, and as a bonus it's super versatile (you can even make rice and "mashed potatoes" out of it).
Also don't forget about potatoes. They aren't as bad as you might think (if prepped the right way).
30 Apr 2014
Is Cholesterol Really The Bogey Man?
Over the past week I've had a few young, healthy people in my life discover they had high cholesterol. Which naturally leads to confusion/fear, considering a. they are young and healthy and b. high cholesterol = death by heart attack. But wait, is cholesterol really the defining factor for your risk of heart disease? I'm no cholesterol expert (there's been a lot of research since I left clinical nutrition) so I decided to do some refresher research, and this is what I found.
Cholesterol Is More Than One Number
When you get your cholesterol numbers evaluated, you don't just find out one big number. There are usually four numbers you get, and a few more you should think about. The ones you get are:
- Low Density Lipoprotein or LDL – LDL is one of five lipoproteins that transport fat molecules (including cholesterol) through extracellular fluid (the fluid in your body that is outside blood vessels). LDL has been nicknamed the "bad cholesterol" because it transports these fat molecules and deposits them in artery walls, which leads to atherosclerosis.
- High Density Lipoprotein or HDL – HDL is similar to LDL in makeup but is known as the "good cholesterol" because it tends to transport fat molecules away from the arteries (usually into the liver, adrenals, or ovaries or testes). Higher levels of HDL have been associated with a lower risk of heart disease.
- Total cholesterol – this is a measure of all the cholesterol in your blood, including HDL and LDL. This number is going to be higher than just a sum of LDL and HDL.
- Triglycerides – this is a measure of fat buildup in your bloodstream. When you eat, your body converts any excess calories to triglycerides, where they are stored in fat cells. Between meals these are released to provide energy, so regularly eating more calories than are needed can lead to high triglycerides.
Notice a pattern there? Neither HDL or LDL are cholesterol in the first place, they are just the transporters. And cholesterol isn't necessarily bad for your body, in fact it's needed to make steroid hormones like androgen hormones and estrogen.
In addition to these numbers, you should also pay attention to:
- Cholesterol Ratio – this is the ratio between your total cholesterol and HDL cholesterol. The American Heart Association (AHA) recommends levels below 5, with an ideal ratio of 3.5 So, if your total cholesterol is 210 (high) but your HDL is 90, that puts you at a ratio of 2.2 (ideal)
- Pattern A vs. Pattern B – according to some newer research, there are different types of LDL. Small, dense LDL and large, buoyant LDL. The small dense LDL is what causes harm to the arteries, whereas the larger, buoyant LDL does little to no harm as it floats happily through your blood vessels. In Pattern A, the small, dense LDL is low while the larger, buoyant LDL and HDL are high. In Pattern B, the small, dense LDL is higher while the large, buoyant LDL and HDL are lower. Pattern B is associated with higher risk of heart disease, while Pattern A isn't. According to this study, the high carb, low fat/saturated fat diet can turn Pattern A into Pattern B.
Other Factors
We often treat cholesterol like the end all be all risk factor for heart disease. And it is still an important indicator of heart health when interpreted correctly. But there are other factors that determine whether or not you're having a heart attack. These include:
- Inflammation
- Sleep
- Nutrition
- Weight and anthropometric measures (like body fat)
- Physical activity levels
- Genetics
All of the above can impact a person's risk for heart disease (which includes heart attack, high blood pressure, stroke, and heart failure). All of these factors should be considered when assessing someone's risk for heart disease and suggesting prevention and treatment options.
My Advice
If you find you have higher than "normal" cholesterol lab values, don't freak out. Talk to your doctor (or friendly CrossFit Dietitian), who can help you look at your lifestyle and other risk factors that may be in play. And don't jump on the statin bandwagon before you've looked at other things. When should you be worried? I'd be worried if your triglycerides were high, as this indicates a pattern of overeating, if HDL was very low, or if any of these numbers were exorbitantly high.
23 Apr 2014
Keep It Simple, Stupid
Picture it, any CrossFit gym, 2014. A well educated adult starts CrossFit at their local affiliate and gets super excited about their health and fitness. After about a month, he hears about the Paleo diet and gives it a shot. He doesn't really have much guidance, so he buys a book on Amazon and looks at some blogs. Over the next month or so he's doing pretty well. Eating Paleo about 80% of the time. He makes Paleo muffins or pancakes for breakfasts, some meat and vegetable dishes like Paleo spaghetti or chili. He eats lots of meat (mmmm PROTEIN) and a few veggies on the side. Plenty of dried fruit and nuts throughout the day, and maybe a Paleo cookie or two for dessert. He still drinks some beer on the weekends. After two months, he's lost a little weight and feels a little better, but isn't quite seeing the results he wants. After doing some online research, he decides he may need to try intermittent fasting, Zone, or even ketosis to see results. So he comes on in and asks his coach and some other gym members what they think.
Sound familiar? As I've read blogs and spent time around CrossFitters over the past few years, I've noticed this happening a fair amount (not calling out anyone in particular, just a general observation). Sometimes we get so caught up in pursuing results via the next big idea, we forget to really think about what we're doing. This approach can hurt us for a few reasons.
1. The Foundation isn't there. The foundation of CrossFit is nutrition. And in my humble opinion, the foundation of nutrition is a clean, pretty much Paleo diet. I'm talking about a diet mostly fruits and vegetables, with a little meat, some nuts and seeds, healthy fats, and maybe some dried fruit or dark chocolate here and there. While not the ideal diet for everyone, this is where the experiment starts. If you're not seeing the results you want on a diet like this, there are lots of things to look at (how much are you eating, when are you eating it, what are your goals, how are stress levels, etc). If a diet like this is too strict for you, then your goal should be working to get as close to it as is sustainable for you.
2. It plays into the American Diet System (which sucks). You know this system. Weight Watchers. Atkins. South Beach. Nutrisystem. Jenny Craig. Alli (or what I like to call the lose lose weight by pooping your pants pill). Anything you've ever seen advertised on TV with a tagline like "eat all your favorite foods and still lose weight!". In America we like to follow diet rules, deprive ourselves, etc. We've been so conditioned to adhere to a diet and self shame when we don't. So while the Zone diet is a WAY better option than Jenny Craig, if you are a person who has jumped from diet to diet, figuring out a sustainable, clean diet that moves you towards your goals is going to be way more successful then bringing food scales and time restrictions into the equation.
3. More stress. Maybe it's just me, but I can't stand the Zone diet. Weighing all my food makes me feel obsessive and stressed out, negatively impacting my quality of life. Don't get me wrong, I'd love to have Camille's abs this July, but given my experience with this diet, no matter how good it is on paper, it isn't going to help me. Not when I could do a better job of cutting out alcohol and grains first. On top of that, stress negatively impacts weight and health, raising cortisol levels (a hormone released in response to stress that raises blood sugar levels, boosts the metabolism of macronutrients, and suppresses the immune system) and increasing inflammation in the body. Unless you are a very high level athlete (I'm talking the kind who makes a living from their sport), in all likelihood a complicated diet like ketosis is not worth your time and energy when you could achieve a pretty good level of fitness and body composition just by eating clean most of the time.
Now, I'm by no means telling you NOT to try something new with your diet. It is, after all, YOUR diet. If you're not having results you should always be trying something new. When it comes to nutrition, dietitians and experts can provide guidance, but ultimately you are your own laboratory. You need to figure out what works for you through trial and error. I am simply pointing out that before you try something complex like carb cycling, you should be eating clean, have cut out processed junk (yes, that includes Paleo baked goods), and achieved a balanced diet that generally makes you feel and perform well. If you want to level up your performance or body composition from there, by all means jump right in. But for most people, keeping it simple will work out best in the long run. Remember, a lot of us have 30-50 or more years to maintain health and fitness. Who wants to be on a crazy, complex diet for 50 years?
Have you ever tried a complex diet? How did it go?


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Master & Dynamic's MH40 Headphones
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Utah man sentenced in Boston porn-on-plane caseApril 4, 2013 @ 3:24 pm
BOSTON (AP) - A Utah man charged with viewing child pornography on a Boston-bound commercial flight won't have to serve his jail sentence if he sticks to the terms of his probation.
Prosecutors say 50-year-old Salt Lake City resident Grant Smith pleaded guilty Thursday to possessing child pornography.
A Boston judge suspended Smith's 2 1/2-year sentence and placed him on five years' probation.
Smith must continue sex offender treatment, comply with Utah sex offender registry requirements and follow restrictions on contact with children and Internet use.
Prosecutors say a fellow first-class passenger saw Smith viewing pornographic computer images of young girls during a November 2011 flight. The passenger took a cellphone photo of the images and alerted a flight attendant.
Smith was arrested in Boston and initially pleaded not guilty. He resigned his job as a University of Utah engineering professor.
(Copyright 2013 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.)
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Home About IFAC News & Events Supporting the Provision of Effective Business Support to Small- and Medium-sized Enterprises
- Good Practice Checklist for Small Business
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It was an amazing 5 weeks of shows but it's so good to be home. Hope you don't need me today because this will be what I'm doing.
Thanks to everyone in Orlando tonight and to all the crowds over this last tour. You guys were seriously so much fun to play for. Couldn't wait to get on stage every night. Thanks to @boyceavenue for having us out. You guys have been amazing to watch and hang with. Good dudes playin good music. And thanks to @curtispeoples and @awsomedaniel for always makin it interesting. We will see everyone soon. Until then enjoy the turkey coming your way.
#iwokeuplikethis Last show tonight in Orlando on the #NoLimitsTour It has been a pleasure and will be a great last show.
If you look closely you will see a tiger. We are not at a zoo. Just a gas station in Louisiana.
Thanks for hangin tonight Houston! #HouseOfBlues See ya next time.
#tbt When Santa was not stoked to meet me.
January 24, 2015 —
January 30, 2015 — 08:00 PM