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By Sam Reffsin CSCS, USAW
Establishing a work capacity is key to a successful strength & conditioning program. Given my own experiences and the knowledge I've gained from well-respected professionals in the industry, I define work capacity as the ability to complete a large amount of vigorous activity in an allotted amount of time. Some consider this as simple as building an aerobic base, but I believe there are many more variables that play a role in establishing a work capacity. The rate of lactate clearance is obviously vital, but the ability to follow directions and make the correct decisions in a fatigued state is equally important.
Too often I see high school basketball coaches administer the two mile conditioning test for their teams rather than high intensity interval tests. This is one way to encourage your team to build an aerobic base but it will simultaneously take away from the anaerobic athlete by recruiting slow twitch muscle fibers and incorrectly prioritizing energy system development within the sport. As most strength coaches know, high intensity interval training and/or resistance training would be more beneficial conditioning methods for this sport.
A few years ago, I had the opportunity to work under Art Horne at Northeastern University in Boston, MA. The methods that I learned from my time with Art have stayed with me and continue to play a large role in how I train my own athletes today. At Northeastern, Art put the Men's Basketball Team through a very fast paced movement preparation period that lasted about 25 minutes. Not only did he push his athletes to complete a large amount of work in a small amount of time, but he made sure their form was on point with vertical tibias during their lunge series, minimal to no rotation during their plank variations and tremendous focus and effort throughout the entire session.
Having learned from Art's example at Northeastern, I have incorporated his methods into the training of my own Basketball athletes at Athercare Fitness & Rehabilitation Facility in Castro Valley, CA. In order to boost each athlete's mental work capacity, I have started using tactics during their group training sessions such as distracting them with blowing air horns, providing four bands for five athletes for problem solving purposes and having each athlete transition to their next station, on time, and in a fatigued state. I believe this type of training will increase the athletes' abilities to find solutions and allow them to make correct decisions on their own even if they are extremely fatigued.
At the beginning of these training sessions, I start my basketball athletes off with a mobility circuit targeting the big three (ankle, anterior hip and T-spine). Next, the athletes transition into a ladder series focusing on linear/lateral acceleration and deceleration. I keep the tempo fast by shifting the players to a bear crawl series in the same space as the ladder work, where the main focus is on anti-rotation at the hips. Next up is the hip series (gluteus medius/gluteus maximus) where each player grabs a mini band and performs a variety of linear and lateral movements with the band around their ankles or knees. By this point, the athletes are sufficiently warm and are able to shift right into the next phase which is a lunge series usually with valslides and/or slideboards. I like to give the players a variety of lunges hitting all planes. Once they display high quality form, I will give them a dynamax ball to incorporate chopping/lifting, chest presses and shoulder flexion patterns while lunging simultaneously. Vertical tibias during the lunges are needed to correct their quad dominant movements on the court so it is important not to progress the athlete with the dynamax movements until they can execute a proper lunge!
Once the athletes have completed their movement preparation/prehab period, I then have them begin the lift. One of the workouts I actively prescribe to increase work capacity is the EDT (escalating density training) workout. EDT is a method designed by Charles Staley. His traditional method is to choose two exercises, pick a 10RM weight and perform each exercise for five reps. The goal is to complete as many sets as possible in an allotted amount of time. For example, I most recently prescribed my players this EDT Workout: Lat Pull-down and rear foot elevated split squats for five reps each for 11 minutes. Over time, I have found that once you understand the method you have a little bit of freedom with the amount of reps/time you prescribe. This is a great way to increase an individual's lactate threshold, lactate clearance, hypertrophy and work capacity. Another method I've used to obtain similar results is having an athlete complete a certain amount of reps in an allotted amount of time in a given exercise. Most recently I've had my athletes perform 100 supine barbell hip extensions with very short rest periods. Not only is this a great way to buffer lactic acid and increase hypertrophy, but it establishes a great competitive attitude amongst teammates and gives each individual a goal for the next training session.
Establishing a physical work capacity is vital to a successful strength & conditioning program but establishing a mental work capacity is just as important. As a coach I can't expect proper form and tremendous effort under harsh conditions unless I've established the importance of it during previous sessions. This is just one aspect of a successful program and a way to maximize efficiency during training sessions. None of this information is new and I'm sure a lot of coaches are already using it to formulate their own training sessions. Study, learn, then do!
Sam Reffsin is the Director of Sports Performance at Don Chu's Athercare Fitness & Rehabilitation facility located in Castro Valley, CA. Sam has an open door policy and if you are in the area and would like to come by, email him at firstname.lastname@example.com.
by Art Horne
Just recently Dr. Stuart McGill, Jordan Andersen and myself published an article in the Journal of Strength and Conditioning Research examining the link between traditional pre-season strength, fitness, and sports medicine testing to overall on-court basketball performance and injury resilience throughout the course of two collegiate basketball seasons. Although I would be the first to admit that there are some clear limitations to this study (number of participants for example), key performance predictors (points scored, ability to rebound, block shots, etc) were NOT associated with traditional strength or performance measures so often pursued in collegiate basketball strength programs.
Over the course of the next few weeks I will review this article in detail and provide insight into how actual on-court basketball performance may be improved upon beyond simply finding better parents or recruiting.
Predicting Performance and Injury Resilience From Movement Quality and Fitness Scores in a Basketball Team Over 2 Years
McGill, Stuart M.1; Andersen, Jordan T.1; Horne, Arthur D.2
Journal of Strength and Conditioning Research
July 2012
The ability to successfully predict injury resilience and competition performance from preseason testing is a very wishful goal; however, questions remain regarding this objective: Do tests of fitness have a predictive ability for injury and are there other factors that can be assessed that may predict injury? Are there specific indicators that predict performance? This study was motivated by these questions.
Attempts to understand injury mechanisms and performance sometimes consider links to fitness. Traditionally, fitness testing, at least in occupational settings, has included the assessment of strength (13), joint range of motion (ROM) (23), and physiological variables such as heart rate, blood pressure, and oxygen uptake (2), but the performance scores in the occupational context are difficult to quantify. In contrast, there have been some studies relating fitness to sporting performance that are more tangible. In studies of ice hockey players (6,24), success could be more tangibly quantified from on-ice measures such as total minutes played and scoring chances. Green at al. stated that "goals scored" was not the best measure of hockey skill. Studies of football players suggest that those who score higher on movement quality tests have few injuries (11,12); however, preseason football combine testing is dominated by tests of strength and running speed. Recognizing that movement asymmetry and compromises to neuromuscular control have been linked to both future injury (11,12) and with having a history of back injury (17), movement assessments have been developed (3,4) and have been suggested to predict injury rates. Further, several fitness and movement tests have been implicitly assumed to predict "playing" performance by their inclusion into standard preseason tests. These include tests of endurance, strength, joint ROM, agility, and speed. The question remains as to the validity of these factors when attempting to predict injury resilience and performance.
Although links between moving well and injury resilience and performance seem intuitive, this notion remains controversial. Interestingly, some evidence suggests that fitness training alone may not ensure peak performance or injury resilience (8,20). In addition, movement quality has been suggested to predict future injury (12). A possible mechanism may be that injury changes the way a person moves as an accommodation to pain (consider, e.g., the changes in mechanics throughout the anatomical linkage when limping from foot pain). Having a history of injury, in particular back injury, appears to change movement patterns (17). Movement patterns determine important injury criteria, such as joint and tissue load, together with influencing the length of time and repetitions an individual is able to perform a task with uncompromised form. Compromised form exposes the tissues to inordinate load elevating the risk of injury. Several examples of this link are available, for example, not maintaining a neutral curve in the lumbar spine while bending and lifting decreases the tolerable load at injury (in this case tissue failure [18]); having restricted hip motion is linked to having more spine motion when bending (17). Movement competency has also been linked with anterior cruciate ligament (ACL) injury rates, for example, having larger knee abduction moments and angles when landing from a jump predicted higher ACL injury rates (9). Given the variety of considerations for interpreting the links between movement, fitness, performance, and potential injury, the goal of this study was to first evaluate some traditional fitness test scores in a controlled athletic group that has a variety of challenging movement demands and also perform an assessment of the quality of movement. It was hoped that following a test group for a period of time would reveal links between specific fitness scores and movement quality with variables to predict injury resilience and performance. If such links exist, they could form a rationale for specific tests to be included in preseason testing.
The purpose of this study was to see if specific tests of fitness, and movement quality, could predict injury resilience and performance in a team of basketball players over 2 years (playing seasons).
It was hypothesized that in a university basketball population, (a) Preseason movement quality and fitness scores would predict in-season performance scores. (b). Preseason movement quality and fitness scores would predict in-season injury resilience.
Continue to read this article by clicking HERE.
Data from new research looking at the impact of daytime "sleepiness" on the careers of professional athletes was recently presented at the SLEEP 2012 conference. These data demonstrate the impact of increased daytime "sleepiness" on a players career. Essentially this research found that athletes who experienced higher levels of daytime "sleepiness" were less likely to remain with their team after they were drafted. Those athletes who had low levels of daytime "sleepiness" were more likely to remain with their team in the following years after they were drafted.
These findings have two important implications. First, it may be important to consider an athlete's sleep habits as part of the player evaluation process when considering to draft an athlete. These findings suggest that athletes with high daytime "sleepiness" levels are more likely to not remain with that team in the coming years after being drafted, as such they are a low value. Conversely, athletes with better sleep habits and low daytime "sleepiness" levels are a higher value pick as they are more likely to remain with their team that drafted them. Second, the ability to quantify the level of "sleepiness" can be easily quantified using standard survey instruments. Thus, this is an easy assessment to incorporate into player evaluations and recovery programs to ensure they are maximizing their athletic and regeneration potential.
by Steve Scalzi
Coaching the game of basketball simply by "feel" is obsolete. Across today's coaching landscape, there are numerous resources available to shape your methods of attack for personnel, developmental and strategic decisions. Whether utilizing free resources such as Statsheet.com or subscription services such as Synergy, it is reasonable to expect various coaching decisions be backed by one of three justifications: numbers (the old fashioned points per game, win/loss records, streaks etc.), statistics (analytics such as floor percentage, plus/minus, points per possession etc.) and video (game and/or practice film spliced appropriately). Making a point in a coaching meeting without one of these three is modern day basketball blasphemy. The evidence and resources that are mere clicks away can cut through varying opinions on the coaching staff and move closer to a consensus, provide a player an honest portrait of themselves, and spark innovation to play to your strengths and address weaknesses.
This off-season, I took it upon myself to re-watch every single offensive possession from the 2011-2012 season. The reason was two-fold. From an X and O's perspective – 1.are we using the best parts of each other through our designed offensive schemes? And 2. in what areas of each player's game do there exist development opportunities?
After watching 2,293 offensive possessions, opinions are formed or revised. If what you see is contrary to prior perceptions, then presenting a suggestion to the coaching staff, designing on-court or strength training programs for a player requires the evidence from which they're devised. But asking players, coaches, or strength coaches to sit through 31 games is unrealistic. In order to deliver your findings, they must be clear, concise, and cogent in an easily understood format.
For our coaches, I resorted to radar graphs. I created visual representations of offensive actions - their success rates and their frequency. Synergy identifies every offensive possession outcome. I focused on each action/possession outcome that occurred a minimum of 20 times through our 31 games.NOTE: by offensive outcome I mean both possession result (i.e. pull up jumper, scoring off a pick and roll) and the specific player who ultimately used that possession. Focusing on deliberate offensive choices, I left out transition possessions and offensive rebounds, whose frequency may have more to do with opportunity than deliberate design.The radar graphs attached show two different pieces of information for each outcome – points per possession (the scoring outcome Northeastern netted on average) and the total number of times it occurred this season.
Coaching by "feel" originally had me believing that Player 3 was not a great isolation player. He wasn't used very frequently in isolations – meaning we didn't resort to them often, and we didn't do it by design either. But his ratio of frequency to effectiveness was surprisingly good. He was far better than Player 2 in a ball screen and Player 4 taking a short jump shot (things we DID have in our offense deliberately and by design).
This doesn't necessarily require we suddenly use him in all isolation scenarios and clear out his teammates. Watching our practices with minimal basketball experience will tell you Player 3 can get out of control and thereby less effective. He would even admit so himself. But it's on us as coaches to review the Synergy clips associated with his isolations that result in positive and negative outcomes.
The moves in which he failed, he failed convincingly – validating our "feel." Yes, if Player 3 tries to take you off the dribble from the top down, with no ball movement or player movement, things could get dicey.
However, in what Synergy defined as successful isolations, themes emerged. His moves were compact with economy of motion to his footwork and his attack. When the ball was swung side to side and his defender was forced into a closeout, he looked like a pro! One and two dribble moves that were both high level and mature.
From a strength and conditioning perspective, Player 3 was simply at a stage in his career where his foot speed, core strength, elevation, and quick release combined to create a surprisingly efficient athletic move when the game called for it. More of these designed into our offense is more responsible (a wiser investment if you will) than designing post-ups for Player 2 (a tall and talented freshman) at this juncture in their respective development.
Taking a deeper look at Player 2 revealed its own world of information and images as well. As a freshman, he simply was not physically defined enough to establish a post-up game and not yet great at aggressively slashing to the rim in isolations. Here is where "feel" comes into play. What was missing in his game? What moves would you add? How much increased explosiveness can combine with an improved skill set in his next three years? Reviewing his clips I would say he lacked the ability to get low and explosive. He can cover ground with length, but where is the first step? It's time to collaborate with our strength coach. It is clear he has got work to do in the weight room. I'm always intrigued by the science of the game. Using modern resources at our disposal provide avenues for us to creatively relay what we've learned and to maximize efficiency. Often times, conflicts arise with what our initial "feel" for the game may say. Numbers, statistics, and video are getting easier and easier to find. Interpreting what they reveal and collaborating with coaches, players, and strength coaches to address what's been discovered is the responsibility of today's modern coach.
During the lockout summer of 2011, Nike's marketing department sported a "basketball never stops" campaign. Nike capitalized on Kobe, Durant, LeBron, D. Wade et al. barnstorming the country playing in the Goodman League, Melo League and at famed Rucker Park. They reminded fans that, despite the uncertainty of the season, the lockout couldn't possibly hold down the purity of the game and the willingness of the game's greatest to simply pick up and play. This year, after Kentucky clinched the 2011-2012 National Championship, many basketball purists rolled their eyes to the notion that Coach Calipari, king of the "one and done," system was now a champion. Nike might want to answer to the purists and reprise their "basketball never stops" campaign to: "basketball will go on." The NBA has their well-established and unbending age limit, and, as David Stern noted this week, it won't be changing anytime soon. With the system set up as is, essentially forcing even the most talented and physically gifted (see: Anthony Davis) through the college ranks, John Calipari has done a masterful job of annually attracting talent to Lexington and melding it together to compete for a national title. Now that he's finally won a championship, all the naysayers and traditionalists who said it couldn't be done must be mute. Is it good for the game? Good for the kids? Has Calipari created an academy churning out professional drones over well-rounded, educated college graduates? The debate of whether Calipari embodies what is flawed about modern-day college basketball can be left for another day. Basketball will go on. It is our job as coaches, strength coaches, and athletic trainers to shape the next move. To the readers and minds of BSMPG I have two questions that I hope to be a spring board for ideas, dialogue, and debate. If you are, have ever been, or strive to be, at the high major level of college basketball, how would the "one and done" system impact the way in which you train your athletes?
Compare these two scenarios: you've been entrusted with Anthony Davis. An absolute monster of raw talent and potential. He's more than capable at the college level to change the entire tenor of a game with his defensive prowess. With added weight and improved agility, he may soon be amongst the best in professional basketball at protecting the rim and finishing around the basket. Knowing what we know now, that there was truth in the hype, as he swept national player of the year awards, would your focus be more on Davis' physical development or simply keeping him healthy enough to compete? How drastically, if at all, would this change your training? Is your responsibility to your current institution only? To ensure he stays fresh and ready to give your school a chance to win a national championship?
Or is it your responsibility to get the player ready for an 82 game grind of the NBA? The calling card of the "ringless" Coach Cal was, while he had yet won the big one, he did right by the player and gave them the best chance at preparing them for the professional game. This extended his brand and combined with Kentucky's winning tradition to create some incredible recruiting advantages.
How would this scenario compare to that of Harrison Barnes at University of North Carolina? Barnes came into his freshmen year perhaps more physically ready to compete at the professional level than Davis. Is this a prime example of a player you would take a relatively hands-off approach with? Ensure he's healthy so that he can perform out on the court and further physical development is pushed to the backburner? From what meets the eye, Barnes appeared to come to campus with a body that was NBA-ready.
Unfortunately for Barnes, his career has shown glimpses of greatness, but is viewed by some as underwhelming compared to the hype. What if you were keeping him healthy, not taxing him physically, but then he is back on campus for his sophomore season? Did you do him a disservice? How would this change your training approach?
What about at the mid-major level? When "one and done's" dominate the media, how do you tell a student-athlete that this career track is unrealistic and virtually impossible?
The supposed "LeBronification" of America has led to high school players loving the drama surrounding their college decision, the increased influence of advising voices, and an unrealistic approach to the college assimilation process. Many coaches refer to "de-recruiting" a player when they arrive on campus. After spending months chasing a player and begging for their services, they finally step foot in the gym where coaches often break them down before once again building them up.
Lost in the recruiting hoopla are simple facts: for a prospective student-athlete to choose their highest offer, it doesn't mean they've arrived, it ensures increased competition at their position. And, for a prospective student-athlete who received high major interest to choose a mid-major school, he's not choosing a lesser level and will thus dominate. The challenges of acclimating to the college game will exist nonetheless and become apparent in practice and in the opening weeks of competition. For coaches, athletic trainers, and strength coaches alike, what role should we play in educating them on the draft process? Players may need to be de-recruited and educated about the virtual impossibility of a "one and done" scenario. What is most glorified on television is not their likely career track.
At Northeastern University, JJ Barea arrived on campus and was immediately named to the America East all-rookie team. He finished out as a four time all-conference team member, was a CAA player of the year, and was a two-time finalist for the Bob Cousy Award (given annually to the nation's best point guard). After graduation, Barea dominated the Portsmouth Invitational pre-draft camp and set a tournament record with 41 assists in 3 games. After his body of work, draft day came and went without him being selected. Don't worry, things turned out alright in the end.
One thing is for certain, it's called the NBA lottery for a reason. Having your name called by the commissioner is akin to winning the lottery. Your odds may be about the same even after an impressive career. It is our responsibility to educate our athletes about the challenges, the work involved, and to remind them, a "one and done" career is nearly unattainable and nowhere close to the norm.
Yes, the champions of college basketball are a collection of "one and done" talent. The notion of a senior-led cast waiting their turn before reaching national prominence does not rule the day. Traditionalists may balk, but basketball will go on. Us coaches and trainers get to shape the direction it's headed, despite the perception that the trend of the nation's elite is the vast majority.
Click HERE to read this article.
by Alan Stein
"I always visualized my success. The process of seeing success before it happened put me in a positive frame of mind and prepared me to play the game."
- Michael Jordan
"Being in the zone means a higher state of concentration. When you let your mind wander, you make mistakes. When you start thinking about bad things that have happened, or good things that could happen, your focus isn't where it should be – on this play, right here, right now."
- Joe Montana
Here is some wisdom from my friend and colleague, Graham Betchart (performance coach who specializes in mental skills training). For more on Graham, check out www.GBPerformanceCoaching.com.
Mindset of a Champion:
Commit yourself to living these 'sound bytes' and you will take a huge step forward in maximizing your potential on the court.
by Adam Naylor
Dr. K. Anders Ericsson has been the leading researcher on practice and mastery of skills in all domains of performance. Many people have heard his theory that it takes 10 years and 10,000 hours of deliberate practice to become an expert at anything. It's clear that time is a critical factor in skill development; however, time is only one aspect of the theory. What defines practice as "deliberate" is possibly even more important than the time aspect, since the 10 year / 10,000 hour clock doesn't really start ticking without it! There seem to be three important factors that dictate the quality of one's practice time that coaches and athletes should strive to work toward. These factors might seem obvious, but there are not many athletes who train this way 100% of the time to maximize time and energy during practice sessions.
1) Practice a task that is challenging. If the task is too easy to achieve, very little learning occurs because success is nearly automatic and eventually boredom sets in. If the task is too difficult to achieve, very little learning occurs because the individual is struggling so much that frustration typically leads to lack of effort. The designers of video games are masters at creating this first element of quality practice. They understand that if a game is too easy and the levels do not progress beyond one's current ability, the player will get bored and quit playing the game. They also know that if they start a player at the hardest level right at the beginning without allowing them to slowly build skills and stretch their ability, the player will become extremely frustrated and quit because the challenge is too hard. In order to achieve element #1 of quality practice, practice drills and experiences should be challenging, without becoming overwhelming.
2) Have an objective for every repetition. In golf, many players go out with a bucket of balls to the driving range and "just hit" or bring some balls to the putting green and "roll some putts". While at the range, each ball should be directed at doing something specific (i.e., trying to hit a high draw at a target or working to feel the sensation in a specific part of your body while learning a new swing technique). While on the putting green setting up a specific drill or task to achieve will improve the quality of practice. While working on technique, training aids can assist the quality of practice, as long as the training aid is used with a specific purpose. This ensures that there is total attention and engagement in the activity. Since the mind runs the body, this is a critical element of learning and trains the body to feel the motion, rather than just making strokes with no real plan or purpose. This message clearly transfers to any sport or skill.
3) Look for feedback from every repetition. Just to keep the golf example rolling – every shot hit at practice tells a story. If this information is ignored because of lack of attention, an emotional reaction, or any other distraction the learning curve is not advancing as quickly as it would from total engagement in the activity. Feedback allows for the recognition of patterns, immediate error correction from poorly executed shots, and positive reinforcement from well executed ones – all critical factors for effective learning and mastery of skills.
If an athlete follows these three principles of quality practice during sessions the individual is doing everything possible to reach their potential. Add 10 years and 10,000 hours to the equation and expert performance is likely to follow!
Complete details are now available for the 2012 BSMPG Summer Seminar and this year looks better than ever! In addition to another world-class speaker list, BSMPG and our sponsors are offering a ridiculous number of prizes.
Prizes: Attendees are automatically registered to win prizes from a number of our sponsors including: Freelap Timing Systems, Zeo Sleep Manager and Perform Better.
Other Raffle Prizes include: Barefoot in Boston by Art Horne and Human Locomotion by Thomas Michaud
© 2016 Boston Sports Medicine and Performance Group, LLC


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Researchers at the Georgia Institute of Technology and the US Department of Energy's Joint BioEnergy Institute have engineered a bacterium that could yield a new source of high-energy hydrocarbon fuel for rocketry and other aerospace uses. High-energy, specific-use hydrocarbon fuels such as JP-10 can be extracted from oil, along with more commonly used petroleum fuels, but supplies are limited and prices are high – approaching US$7 per liter. That's where the new bacterium, engineered by Georgia Tech scientists Stephen Sarria and Pamela Peralta-Yahya, could come in.Read More
It's been five years since NASA's $600 million Kepler Space Telescope was launched to look for planets beyond our Solar System – so-called exoplanets – and while the quest to find a twin for Earth has so far been fruitless, Kepler's observations have revealed our galaxy to be full of worlds potentially able to support life.Read More
Although known for long life and low energy consumption, the LED uses a DC power supply, or driver, to overcome its sensitivity to current fluctuations, and it's the high-frequency, high-speed switching transistors in this driver that's made the LED so costly for use in large-scale commercial applications dominated by fluorescent and incandescent lighting. But that's about to change. Fraunhofer researchers are developing a new, more economical means of making the high-performance gallium nitride transistors needed for the LED's high-efficiency driver.Read More
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Dinesh D'Sousa, author and filmmaker whose book and documentary film "America: Imagine the World without Her," and Tom Palmer, lead plaintiff in the recent landmark (temporarily-stayed) decision ending Washington D.C.'s ban on carrying handguns outside the home, will be featured guests tonight on Salem Radio Network's nationally-syndicated Armed American Radio program, an AAR press release announced Thursday.
"While we face historic attacks against our Second Amendment freedoms during this age of Obama, it is safe to say that these attacks are but one part of a much larger assault against all of our freedoms," Walters noted. "No one has done a better job of exposing the president and his extremely dangerous progressive agenda than Mr. D'Souza. His books and films should be a wake-up call to all Americans who are concerned about their loss of liberties, regardless of political affiliation. I look forward to lending Armed American Radio's microphone to Mr. D'Souza ... as he continues to expose the progressive lies."
That last part is especially important. I went to see "America" yesterday and found it is nothing like the snotty and insulting put-downs on sites like U.S. News & World Report ("the paranoid style in conservative politics") and Salon.com ("Dinesh D'Souza's laughable embarrassment"). If anything, those attack pieces serve to bolster the thesis of the film, that there are two different visions of what America has been, is and should be about, with detractors relying heavily on one of the main subjects of the documentary, hard-left "community organizer" Saul Alinsky, particularly through their obvious and heavy-handed employment of his Rule Five "ridicule" tactic specified in "Rules for Radicals."
I enjoyed the film, found much truth in it, albeit there were some areas I'd like to see explored in greater detail. But while anyone so motivated can find fault with the labors and contentions of another, my main critique of the film is that it was not as widely supported as it could have been. I saw it on the last day an area theater was screening it, and the Saturday matinee audience left a lot of unfilled seats. We were all middle-aged and older individuals, and none were in the age bracket or demographic that could benefit most from an alternative to the politically correct revisionist "history" they've been "taught" in public schools, or to the opinion-manipulating messages put out by the mainstream press.
The film struggled against discouraging efforts throughout its run, with "progressive" Google suppressing show times from search results and Obama-supporting Costco pulling the companion book off its shelves. While those had an effect on overall box office returns, I attribute much of Saturday's local attendance to the reason why so many good grassroots projects struggle, something I've seen time and again and call Profiles in Apathy. Add to that the reason people go to the movies in the first place: To escape and be entertained. The home market can be different, so let's hope when the film becomes available for private viewing, we all do our part to get more to see it-- because it's that important, as tonight's program should persuade you.
As a positive aside, I was pleased to see the film ended with Madison Rising performing its inspiring version of The Star Spangled Banner. Lead singer Dave Bray has been a frequent Armed American Radio guest, so it was great to listen to the song in a theater setting and see other enjoy it.
AAR's other guest, Tom Palmer, is someone many gun owners know nothing about aside from his name being attached to a legal case that's been causing quite a bit of excitement in recent days. This column reported on the District Court decision striking D.C.'s total ban on carrying handguns, then on the Metropolitan Police Department giving its officers clarifying response options, and finally on the 90-day stay issued by the judge that put enforcement back into play while both sides plan their next moves. Mark Walters is an intuitive interviewer, and he'll no doubt be able to elicit exclusive insights on both the case and on the man it's named after.
Palmer will be the program's first guest, appearing in Hour One, which broadcasts from 8 to 9 p.m. Eastern time (adjust for your time zone). D'Souza will come on in Hour Two. Hour Three will resume the program's typical "round table" format for that segment, when I will join Walters and production engineer/sidekick Sean "Seanto" Young, and possibly, firearms trainer/blogger George "Mad Ogre" Hill and others not announced at this time.
Tune in by finding a station near you or selecting "live streaming" on the AAR website. For reasons stated above, this will be a program informed gun rights advocates will not want to miss.
UPDATE (from Mark Walters' program recap):
Tom Palmer, lead plaintiff in the case bearing his name, Palmer v. DC that overturned DC ban on carry and special guest: NY Times Best Selling Author, filmmaker, scholar, Dinesh D'Souza. Roundtable guests include regular contributors David Codrea and George Hill.
If you're a regular Gun Rights Examiner reader and believe it provides news and perspectives you won't find in the mainstream press, please subscribe to this column and help spread the word by sharing links, promoting it on social media like Facebook (David Codrea) and Twitter (@dcodrea), and telling your like-minded friends about it. And for more commentary, be sure to visit "The War on Guns: Notes from the Resistance."
Sure we won Heller and McDonald, but what have the black robes done for us lately? My latest GUNS Magazine "Rights Watch" column is online, and you can read it well before the issue hits the stands. Click here to read "Full Court Press."
My latest JPFO Alert, "Why Not Offer a 'Third Way' to Let Doctors Ask About Guns?" offers a prescription for immunizing gun owners against agenda-driven gun quacks in states that have not yet enacted appropriate boundary violation protections.
NRA and NSSF were for it? GOA was against it? "Why Gun Groups Supported, and Opposed, Failed Hunting and Conservation Bill" is my latest offering on The Shooters Log.
Suggested Links
- Firearms carry ban struck down in D.C.
- Lanier clarifies rules for carrying guns in D.C.
- Lanier rescinds prior order, calls D.C. gun laws back in effect after court stay
- Lawyers to talk gun trust rule change on Armed American Radio
- Armed American Radio producer posts Gunwalker interview with Gun Rights Examiner


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You can get tickets to an upcoming San Diego Padres baseball game from the Vista, San Marcos, and La Mesa San Diego County Library branches when you check out 20 items at one time by June 30, 2014 reported the Union Tribune San Diego on June 19, 2014.
You get 2 tickets to a San Diego Padres game for every 20 items you check out at once at any of the three participating San Diego County Libraries. If you check out 40 items, you'll get 4 tickets. Checking out 60 items? You'll get 6 tickets and so forth.
Everything from books, movies, games, music cds, magazines, and eBooks qualify as an eligible item for check out, including renewals! But the offer is only good while tickets last and you must check out your items by June 30, 2014.
Named the "Checkout Challenge," the Vista, San Marcos, and La Mesa San Diego County Libraries are in a race to see which county library branch can reach one million checkouts in a fiscal year. Although, there are 33 San Diego County Library branches, only three, Vista, San Marcos, and La Mesa, are participating in the Checkout Challenge.
If successful, one of the three libraries will be the first library in San Diego County and in the history of the San Diego County library system to reach one million checkouts in a single fiscal year. The San Diego Library's fiscal year runs from July 1 to June 30.
The Checkout Challenge started earlier this spring when five Vista library staff members volunteered to shave their hair into Mohawks if the Vista branch reached one million checkouts. Not to be outdone by the pledge, Jose Aponte, the director of the Vista library, also pledged his commitment to get a Mohawk if the Vista library was declared the winner. If the San Marcos library wins, the manager has pledged to dye her hair red, white, and blue reported the San Diego County News Center on June 20, 2014.
"The Checkout Challenge aims to raise awareness about the great resources we offer at San Diego County Library," Aponte told reporters. "Staff and customers alike are having a great time with the competition and we are honored that the San Diego Padres jumped in to support the effort with their donation of tickets."
As of Tuesday, June 24, 2014, the Vista branch had 960,693 checkouts. The San Marcos branch had 848,202, while the La Mesa branch had 804,071 checkouts. By Wednesday, June 25, 2014, the Vista branch has gotten closer to the goal of one million checkouts with a total of 964,000 items checked out. The winning library will receive a new collection of hundreds of DVDs and have a community party.
To support the Checkout Challenge, the San Diego Padres has graciously donated thousands of tickets to upcoming San Diego Padres home games. This is your chance to support one of the three participating libraries and get free Padres tickets.
For more information, you can visit the county library's website at sdcl.org.


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DeGeneres and Gunn are PETA's People of the Year
This has been the year of celebs sticking up for animals, let me tell ya! So picking PETA's Man and Woman of the Year was not an easy task and one I'm glad I didn't have to do. But it just so happens that two of my fave people have been honored (I swear, I didn't have anything to do with it). The fabulously funny Ellen DeGeneres and the always stylish Tim Gunn have been named PETA's People of the Year!
womenshair.com / CC
Since Ellen and her wife Portia went vegan, the hostess with the mostess has almost made it her mission to spread the word about the treatment of animals who are raised and killed for food. She had Jonathan Safran Foer on her show to talk about the suffering of animals on factory farms, made vegan pizza with Chef Wolfgang Puck, and even put cruelty-free tips and vegan recipes on her site. Yay, Ellen!
stylenews.peoplestylewatch / CC
Style guru, Project Runway host, and creative director at Liz Claiborne Inc. (the company is fur-free of course!), Tim Gunn, has been a voice for animals abused by the fashion industry for years. While he was chair of Parsons Fashion Design Department, he started a program allowing PETA to give presentations so students could see first-hand what happens to animals killed for their hides. He also narrated our "Fashion Victims" video, exposing the cruelty behind the fashion industry, and recently told the Los Angeles Times, "Wearing fur is like wearing a big sign reading, 'I'm in favor of inflicting cruelty and pain on animals as a fashion statement.'" Oh, Tim, you always know exactly what to say.
Congrats, Tim and Ellen! It's almost time for peta2 to name our Person of the Year in our annual Libby Awards … got any suggestions? I'm sure you do. Leave a comment below telling me who you'd nominate for peta2's Person of the Year, then check back in January to see if your faves made the list and vote!


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gentamicin - topical, Garamycin (cont.)
PRECAUTIONS: Before using gentamicin, tell your doctor or pharmacist if you are allergic to it; or to other aminoglycoside antibiotics (such as tobramycin, amikacin); or if you have any other allergies. This product may contain inactive ingredients, which can cause allergic reactions or other problems. Talk to your pharmacist for more details.Before using this medication, tell your doctor or pharmacist your medical history.Rarely, this medication may be absorbed into the blood if you are applying it to large areas of skin, especially if the areas are cracked, broken, or raw. Injured skin may absorb more of this product, and the chance of serious side effects may increase. Consult your doctor for more details.Before having surgery, tell your doctor or dentist about all the products you use (including prescription drugs, nonprescription drugs, and herbal products).During pregnancy, this medication should be used only when clearly needed. Discuss the risks and benefits with your doctor.It is unknown if this medication passes into breast milk. However, this drug is unlikely to harm a nursing infant. Consult your doctor before breast-feeding.
DRUG INTERACTIONS: The effects of some drugs can change if you take other drugs or herbal products at the same time. This can increase your risk for serious side effects or may cause your medications not to work correctly. These drug interactions are possible, but do not always occur. Your doctor or pharmacist can often prevent or manage interactions by changing how you use your medications or by close monitoring.To help your doctor and pharmacist give you the best care, be sure to tell your doctor and pharmacist about all the products you use (including prescription drugs, nonprescription drugs, and herbal products) before starting treatment with this product. While using this product, do not start, stop, or change the dosage of any other medicines you are using without your doctor's approval.Some products that may interact with this drug include: aminoglycoside antibiotics given by injection (such as amikacin, gentamicin, tobramycin).This document does not contain all possible drug interactions. Keep a list of all the products you use. Share this list with your doctor and pharmacist to lessen your risk for serious medication problems.
Report Problems to the Food and Drug Administration
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.
Need help identifying pills and medications?
Back to Medications Index


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Popping the myths of prescription pills
U student Julie Corradi is dedicated to halting the misuse and abuse of prescription drugs.
July 16, 2014
Three decades ago, a partnership in Los Angeles helped wage a war against drugs and a fight for youth wellness with its D.A.R.E. campaign, which still exists today—thousands of black t-shirts and slogans later.
Times have changed considerably since then, and Americans from youth to senior citizens are dealing with a new scourge—the misuse and abuse of prescription drugs. But a University of Minnesota student in the U's College of Pharmacy is doing her best to help ameliorate that problem through two outreach programs.
Julie Corradi, a fourth-year pharmacy student on the Duluth campus, first became involved with an educational program called AWARxE [http://www.awarerx.org/] about two years ago. That program is aimed at students in the seventh, eighth, and ninth grades—the ages when many youth first become aware of potentially dangerous drugs in the medicine cabinet.
"Kids abuse prescription drugs due to the 'safety' that they think that they have," Corradi says. "People think that just because it's a prescription drug it's safe. … So, the message that we're trying to get across is that prescription drugs are still dangerous. They can be just as dangerous as illicit street drugs."
She has since set up a similar, local campaign in Duluth called Generation Rx. That national program also aims to prevent prescription drug abuse and misuse, but has an expanded audience that includes elementary schoolchildren, college students, and senior citizens.
Corradi has about 30 volunteers that help her do presentations throughout the year, tailored to specific age groups and their relevant concerns.
For residents in a nursing home, the messages are focused on the safety of their medications, how to take them correctly and in the right doses, and what questions they should ask their pharmacists.
Teens learn about commonly abused prescription drugs as well as the trappings of certain over-the-counter medications. They find out about the various prescription drug classes, side effects, and how consuming them with alcohol is dangerous.
Adult and parent audiences are also given an overview of abused prescription drugs, including the street names they might hear their kids mention. And they're taught the importance of locking medicine cabinets and knowing how many pills they have left—"keeping them out of the reach of children," Corradi says.
The impact of the two programs is impressive. Between AWARxE and Generation Rx, Corradi and her fellow volunteers have reached more than 5,000 people. She says that teachers offer their gratitude, often ask her to come back, and also to consider expanding to other topics like the increasing use of synthetic drugs.
"Just to know that you're kind of able to make a difference in [young people's] lives, or that you can prevent them or one of their friends from taking a prescription medication, it's kind of nice," Corradi says, "and that's why I continue to do it."


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Featured Links
- Assembly Bill 1468 Report
- Awards for Innovation in Higher Education
- Designated Census Tracts for the New Employment Credit
- FI$Cal Resources
- Major Regulations
- Proposition 1B Disbursements
- Redevelopment Agency Dissolution
- Senate Bill 105 Final Report(Revised)
- Senate Bill 105 Interim Report
- State-County Assessors' Partnership Program
- Trailer Bill Language
Featured Websites
Finance Announcements
Finance Bulletin, July 2009
Download a printer-friendly version (.doc, <1 MB)
Economic Update
Even though California was still mired in recessionary conditions in May, there were tentative signs that the bottom may be approaching. Unemployment insurance claims improved slightly in April and May. Car sales also picked up marginally. Existing home sales improved and the inventory situation moderated. Despite these encouraging signs, though, the level of spending and building remained discouraging.
- Claims for unemployment insurance benefits in California dropped for the second consecutive month in May, although they were still at recessionary levels. The total number of claims slipped to 75,300 in May after peaking at 80,800 in March on a seasonally adjusted basis. However, the May level was up over 44 percent from May 2008. For the first five months of 2009 as a whole, unemployment insurance claims were up 54 percent from the same months of 2008.
- Auto sales in California picked up in March and April in contrast to the nation which saw sales drop. There were 90,300 new cars registered in April, a significant improvement from the historic low of 67,500 registrations reached in February. However, for the first four months of 2009 overall, new car registrations were nearly 38 percent lower than during the first four months of 2008. National new car sales through April were off 37 percent from the same months of 2008.
- Taxable sales in California slumped in the first quarter of 2009 according to the most recent estimate from the Board of Equalization. Seasonally adjusted taxable sales dropped nearly 5 percent from the fourth quarter of 2008 and were down over 16 percent from the first quarter of 2008. The drop in new car sales accounts for a large share of this reduction.
- Home construction languished in May, dropping to the second slowest one-month pace on record (second only to February). Residential permits were issued at a seasonally adjusted annual rate of 31,100 units, down nearly 60 percent from a year earlier. Single-family permits were down 37 percent, while multi-family permitting was down 79 percent. New home permitting during the first five months of 2009 was down 52 percent from the same months of 2008.
- Nonresidential construction was also disappointing. The value of permits issued for nonresidential construction fell 45 percent in May from a year earlier. For the first five months of 2009 as a whole, nonresidential permitting was down 46 percent from the same months of 2008.
- May brought more indications that real estate markets are stabilizing. Sales of existing, single-family detached homes totaled 556,590 units at a seasonally adjusted annualized rate, up over 35 percent from a year earlier.
- The median price of existing, single-family homes sold in May was $267,570. Even though this was down 30 percent from a year earlier, it was the slowest rate of year-over-year loss since March 2008.
- The unsold inventory index dropped to 4.2 months, the lowest reading since the end of 2005. The median number of days needed to sell a home, however, popped up to 54 days, a 9 percent increase from a year earlier.
Monthly Cash Report
Preliminary General Fund agency cash for June was $821 million below the 2009-10 May Revision forecast of $12.884 billion. Year-to-date revenues are $927 million below the $87.965 billion that was expected. Revisions to prior months are included in the year-to-date figures.
- Personal income tax revenues to the General Fund were $1.049 billion below the months forecast of $5.531 billion. Withholding receipts were $24 million above the month's estimate of $2.487 billion and the second quarterly estimated payment for the 2009 tax year came in $1.131 billion below the projected level of $3.23 billion. Other receipts were $96 million above the months estimate of $193 million and refunds were $56 million above the anticipated $280 million. Proposition 63 requires that 1.76 percent of total monthly personal income tax collections be transferred to the Mental Health Services Fund (MHSF). The amount transferred to the MHSF in June was $19 million below the months forecast of $99 million. Year-to-date General Fund income tax revenues are $1.451 billion below estimate.
- Sales and use tax receipts were $119 million below the months forecast of $2.897 billion. June represents the second prepayment for second quarter sales. A more complete picture of second quarter sales will be available in mid-August, when all of the second quarter receipts have been processed. Year-to-date, the sales tax cash is $338 million below estimate.
- Corporation tax revenues were $604 million above the months estimate of $3.179 billion. Prepayments were $304 million higher than the forecast of $1.497 billion. The 2008 budget trailer bill required taxpayers pay 30 percent of their annual estimated payments in each of their two first prepayments (April and June for calendar year corporations) versus the prior requirement of 25 percent. Other payments, which included receipts related to the 20 percent underpayment penalty imposed pursuant to last years budget trailer bill, were $311 million above the $1.779 billion that was expected. Refunds were $11 million above the projected level of $98 million. Year-to-date revenues are $1.197 billion above estimate. This amount includes $1.227 billion from the 20-percent underpayment penalty in excess of estimates. This amount will be accounted as a prior year adjustment rather than 2008-09 revenues, since it relates to prior year tax liabilities.
- The Vehicle License Fee (VLF) rate increased from 0.65 percent to 1.15 percent from May 19, 2009, to June 30, 2011, with the additional 0.5 percent initially going to the General Fund. Of the additional revenue collected 0.35 percent remains in the General Fund and 0.15 percent is subsequently transferred to local law enforcement (Local Safety and Protection Account). Total VLF General Fund revenue reported in June was $63 million lower than the estimate of $168 million. This shortfall continues to reflect the lower-than-expected early payments associated with the 0.5% VLF increase. Year-to-date reported revenues are $168 million below forecast.
- Revenues from the insurance, estate, alcoholic beverage, and tobacco taxes came in $43 million below the $322 million that was expected. Receipts from the insurance tax alone were $42 million below the $287 million expected for the month, thus partially offsetting the cash flow gain in May as expected. Pooled money interest income was $10 million above the estimate of $21 million and other revenues were $161 million below the forecast of $766 million.
For more information, please contact the California Department of Finance, Room1145, State Capitol, Sacramento, CA or call (916) 323-0648.


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Church Burnings
From Uncyclopedia, the content-free encyclopedia
|This article needs to be expanded.
This article is a stub. The article submitter may also have been pouring boiling hot water down his trousers . You can help Uncyclopedia by drying his pants.
A "Church Burning" is an act sometimes done by an enraged (i.e. short circuiting) black metal fan.


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PHONE: +760-246-4500 FAX: +760-246-4550 EMAIL: email@example.com
For over a quarter century Thermtronix has maintained a single focus on aluminum melting.
We are a recognized worldwide leader in energy efficient, high performance, solid state electric and gas fired aluminum melting and holding furnaces for the foundry and die casting industries.
Thermtronix enjoys one of our industries highest rates of repeat sales. The reason is simple, satisfied customers. Look around, from the world's largest automotive manufacturers to the smallest job shops. You will not need to look far to find a Thermtronix Furnace.


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Secluded Z06 Shares the Spotlight at NYIAS
One of our photographers took a few shots of the Z06 being displayed at the NYIAS, which he found nestled behind one of Chevy's main stages, anxiously awaiting it's well-earned press time before the show opened to the public.
Let Go of Your Hairdo: The Z06 Convertible Bows in New York
There's something about seeing this thing in its natural state without all that computer-generated crap used to enhance photos. Then again, maybe it's just my own personal pet peeve in knowing how computer-enhanced images can make some things look a lot nicer than they are in real life. Don't get me wrong, I love all those studio shots General Motors released last week of the new 2015 Convertible Z06. They've been creating quite a buzz, but seeing that blue topless Z06 on the stand at the 2014 New York International Auto Show really brings it to life.
What's Chevy up to now with the Corvette?
With a couple of weeks before the New York auto show opens, we're getting wind that Chevrolet has plans for unveiling a new Corvette at the show. The carmaker apparently will be making three big debuts in the Big Apple for the April 16th event, with one being a new variant of the Corvette.


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About 7-1-1
7-1-1 is a statewide telephone number that relay users dial to connect with West Virginia Relay. It is available anywhere in West Virginia and on any type of telephone including cell phones.
The 7-1-1 dialing is mandated by FCC since October 1, 2001. If you have difficulty dialing 7-1-1, please let us know and we will make sure this issue will be resolved.


text:
|Hardcopy (shipping and handling)
Significance and Use
5.1 A method for obtaining fatigue strain (stress) at a specific life is of interest to the wire manufacturer, designer and consumer. The method is useful in production control, material acceptance and determination of the fatigue strain (stress) of the wire at a specific fatigue life, that is, fatigue strength. Rotating bending fatigue testing of small diameter solid round wire is possible by looping a specimen of predetermined length through an arc of 90° to 180°. The bending strain (stress) is determined from the geometry of the loop thusly formed. The methodology is capable of high frequency testing provided the temperature of the test article is constant and there is no adiabatic heating of the wire. A constant temperature can be maintained by immersing the specimen in a constant temperature fluid bath or test media. This makes it practical to quickly test a sufficient number of specimens to provide a statistical frequency distribution or survival probability distribution of fatigue life at a given strain (stress). Fatigue life information is useful to ascertain wire in-service durability and to assess, for example, the effects of melt practice and cold work processing.
1. Scope
1.1 This test method is intended as a procedure for the performance of rotating bending fatigue tests of solid round fine wire to obtain the fatigue strength of metallic materials at a specified life in the fatigue regime where the strains (stresses) are predominately and nominally linear elastic. This test method is limited to the fatigue testing of small diameter solid round wire subjected to a constant amplitude periodic strain (stress). The methodology can be useful in assessing the effects of internal material structure, such as inclusions, in melt technique and cold work processing studies. However, there is a caveat. The strain, due to the radial strain gradient imposed by the test methodology, is a maximum at the surface and zero at the centerline. Thus the test method may not seek out the "weakest link," largest inclusions, that govern uniaxial high cycle fatigue life where the strain is uniform across the cross section and where fatigue damage initiates at a subsurface location (1-5).2 Also, pre-strain, which can influence fatigue life, is not included in this test method.
Note 1: The following documents, although not specifically mentioned, are considered sufficiently important to be listed in this test method:
ASTM STP 566 Handbook of Fatigue Testing
ASTM STP 588 Manual on Statistical Planning and Analysis for Fatigue Experiments
ASTM STP 731 Tables for Estimating Median Fatigue Limits (6-8)
1.2 The values stated in either SI units or inch-pound units are to be regarded separately as standard. The values stated in each system may not be exact equivalents; therefore, each system shall be used independently of the other. Combining values from the two systems may result in non-conformance with the standard.
2. Referenced Documents (purchase separately) The documents listed below are referenced within the subject standard but are not provided as part of the standard.
ASTM Standards
E468 Practice for Presentation of Constant Amplitude Fatigue Test Results for Metallic Materials
E739 Practice for Statistical Analysis of Linear or Linearized Stress-Life (S-N) and Strain-Life (-N) Fatigue Data
E1823 Terminology Relating to Fatigue and Fracture Testing
F562 Specification for Wrought 35Cobalt-35Nickel-20Chromium-10Molybdenum Alloy for Surgical Implant Applications (UNS R30035)
ANSI StandardANSI B4.1 Standard Limits and Fits
ICS Code
ICS Number Code 77.140.65 (Steel wire, wir ropes and link chains)
UNSPSC Code
UNSPSC Code
|Link Here
|Link to Active (This link will always route to the current Active version of the standard.)
ASTM International is a member of CrossRef.
Citation Format
ASTM E2948-14, Standard Test Method for Conducting Rotating Bending Fatigue Tests of Solid Round Fine Wire, ASTM International, West Conshohocken, PA, 2014, www.astm.orgBack to Top


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>Ab Workouts For Women, To Get a Toned Stomach
Losing weight and getting a toned sexy stomach is most woman's goal, so here are some ab workouts for women that will help you reach that goal.
There are probably many reasons why you want a toned stomach, to look more beautiful, gorgeous, to attract guys and just to show off to your friends. However, you are probably like most women who have tried pills and diets without seeing results.
Well you are missing a key ingredient. The best way for a women to get a toned stomach, is by using ab workouts for women, that actually focuses on your mid section.
These ab workouts for women, don't need any special machines, weights or dumbbells and can even be done at home. The reason is that your abdominal section is a very unique part of your body and only needs a few effective exercises to put tension on your abs. These few exercises if done right will tone your stomach and you will start to see results in a short time.
Let's Look At Some Ab Workouts For Women
Crunches – Basic
Normal crunches are the basic exercise for stimulating abs and it aims on the upper abs. For a complete novice this exercise will be a little tough but in few days the person will get used to it and will be able to do many reps and sets. To begin this exercise just lay flat on the ground, bend your knees while feet on the ground and put your hands on the chest to less the stress on the back now raise your shoulder to your knees and back to the ground this is one rep. Start the exercise with minimum reps.
Crunches – Reverse
This exercise targets the lower abs but you can feel the tension on your whole abs. Start the reverse crunching by lie on the floor, raising the knees up now bent your knees close to the chest but don't let it touch the chest also when doing this raise the hips. Start it with few reps because it puts lots of stress on the abs so it hurt a little in the start.
This exercise puts an extra stress on the back so it is best to support the back by putting your hands under the hips (palm down). As you lie down with the legs stretched, stick both legs and gently raise them nearly 10 to 12 inches off the ground and then lower them but don't touch the ground. Inhaling and exhaling while exercising is also necessary. Again at first this exercise would seem a little tough but by the time you will get the hang of it. The target of this exercise is to work on the lump of the belly that hangs below the belt. You will definitely love this exercise.
Exercising Ball
Which is also called a stabilizer ball is a very unique and effective support that helps you easily support the back and keep the body flexed. You will get used to the ball, feel comfortable exercising on it and the main aim here is the midsection of your body. To do crunches on this ball, lay on the ball with half your back on it and legs parallel to the ground. Now raise the shoulders – for starters don't worry about rising too high – and tighten the abs by contracting it and try to reach to the knees. Doing this exercise on the ball is very easy so do as many reps as you feel comfortable, like 15 to 20 repetitions with 3 sets. Increase the sets or the reps by the time.
Scissors Exercise
The leg scissors exercise aims the lower abs of the body as well as the inner thigh. Lift the legs alternately in such a way that the bottoms of the feet points toward the ceiling, then lift down your legs to the sides. Start this exercise with minimum 10 reps with 2 or 3 sets.
Some Other Ab Workouts For Women To Tone Your Abs
Pilates focuses on moving the arms and legs through various movement pathways that will require your abs to stay constantly contracted so that you can maintain your balance.
Due to this constant tension being placed on the abs, you'll find that they are very quick to start showing greater definition.
Yoga will also have you moving through various positions and as you do so, causing the abs to stay fully contracted.
Yoga is one of the best exercises that you can perform for stress relief, which will further help trim your waistline. When you're highly stressed you will be releasing a much higher level of cortisol in the body and this cortisol will encourage abdominal fat accumulation.
Rock Climbing
If you're the adventurous type and want to get outdoors for your workouts, consider rock climbing. This is a really excellent form of exercise that will work both the lower body muscles and upper as well, and will be a superb core strengthener.
Dance Training
Dance training is another effective way to tone the abs without being in the gym and will also improve your balance and coordination as well.
Whether you're into classical ballet style dance, would prefer to do jazz dance, or really want to liven your workout up with pole dancing, which is one of the hottest new trends in women's fitness, all these dance variations will work the abdominal muscles thoroughly.
Kick Boxing
Kick-boxing is a fun group class to try out that will burn a high amount of calories, offer both cardiovascular and strength benefits, and best of all, tone and firm those abs.
Each time you go to take a kick, the abs will be immediately engaged to help you lift the leg up higher and will also be utilized to maintain balance and control as you go about each movement.
So there you have some top exercises for working your abs to get a flat toned sexy stomach. Fitness is more than just going to the gym or workout out at home, you can make it really fun and interact with many people.
P.S. I am not a big fan of promoting other peoples programs and products on my website, but I am going to make an exception for this one. It is called, Visual Impact for Women, and they are currently offering a really sweet package for anyone who wants a complete solution for getting slim, fit and a feminine physique.
Visual Impact for Women, comes with a comprehensive guide, along with a 12 week advanced "Progressive Cardio" program, detailed exercise demonstration manual and printable workout charts. I highly recommend that you at least take a look at their free video, they are giving away tons of free information that anyone reading this blog will like. Please make sure you watch it until the end.
This article, Ab Workouts For Women, To Get a Toned Stomach, is a free article for print
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I've got a set of tools which periodically (about once a day) generate a complete set of static HTML pages for a site with associated folder structure etc.
I then need to put those file onto the production server, my problem is that the server runs IIS(6 I think) and I only have regular FTP access.
I need a way to automate the process of publishing the new site and it needs to a total replacement of the files each time its published, eg delete the whole folder & contents then put the new ones up.
My source server is a ubuntu machine and I've got total control at that end, I have tried using CurlFTpFS but it seems to be too slow for what I'm trying to do and locks up.


text:
COOKEVILLE, Tenn. (AP) -- Authorities in Middle Tennessee say the great-niece of singer Johnny Cash has been found stabbed to death and stuffed in a box in a house.
(MGN Online)
Putnam County Sheriff David Andrews said Thursday that Courtney Cash's body was found Wednesday morning.
Andrews said Cash's body was found in a large chest. A man identified as William Austin Johnson, Cash's boyfriend, was being treated for stab wounds at Vanderbilt University Medical Center in Nashville.
Andrews said the pair had gone out with a friend before an altercation took place in the house where Johnson and Cash lived with their young child. The friend, identified as Wayne Gary Masciarella, has been charged with first-degree murder.
Andrews said Johnson escaped the attack and took the child with him before driving to the hospital.
(Copyright 2014 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.)


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Investigator, Jobs & Vacancy in Others at National Institute of Mental Health and Neuro Sciences, Bangalore May 2012
Job or Vacancy Description:
Applications are invited for the following posts :
Sub – Investigator: 01
Pay Scale: Rs.25,000/-P.M.
Age limit : 35 Years
Eligibility Conditions:
Educational Qualification – DPM/MBBS/BAMS Experience – Experience in Psychiatry and Neurocognitive testing is preferable
How To Apply: The Director, NIMHANS, P.B.No.2900, D.R.College Post, Hosur Road, Bangalore – 560 029
General Instructions:
1. Applications are invited from the eligible candidates for filling up of the post of"Sub-Investigator" on adhoc basis for the clinical trial entitled "Arandomized, Double – Blind, Active –Controlled, Phase 2/3 Study toDetermine the Short – Term
2. Eligible candidates fulfilling the criteria, may apply on a plain paper with theresume, age proof and copy of the Testimonials addressed to The Director,NIMHANS, P.B.No.2900, D.R.College Post, Hosur Road, Bangalore – 560029
3. To accommodate the patients for admission and surgery there are totally 123 beds available. Of these 67 are general ward beds (including 12 beds in recovery room), 14 single special rooms and 17 double-bedded special rooms. There is also a separate 10-bedded facility for postoperative patients.
4. A modern fully equipped intensive care facility is available and can manage 10 neurosurgical patients requiring respiratory and critical care at a time. This facility also has a modern ventilator, monitor and equipment to monitor intracranial pressure in each patient, in all the ten beds, with ideal nursing staff ratio.
5. The department caters to neurosurgical patients primarily for the patients from the state of Karnataka and neighboring districts of the adjoining states.
Tentative Last Date:04-06-2012
About the organization :
The National Institute of Mental Health and Neuro Sciences is a multidisciplinary Institute for patient care and academic pursuit in the frontier area of Mental Health and Neuro Sciences. The Lunatic Asylum which came into being in the latter part of the 19th Century was renamed as Mental Hospital in 1925 by the erstwhile Government of Mysore. This hospital and All India Institute of Mental Health established in 1954 by Government of India were amalgamated on 27th December 1974, and thus was formed the autonomous National Institute of Mental Health and Neuro Sciences (NIMHANS). The priority gradiant adopted at the Institute is service, manpower development and research. Multidisciplinary integrated approach is the mainstay of this institute, paving the way to translate the results from the bench to the bedside. On November 14, 1994, NIMHANS has been declared a Deemed University by the University Grants Commission, with academic autonomy. The Institute functions under the direction of Ministry of Health and Family Welfare, Govt. of India and Ministry of Health and Family Welfare, Government of Karnataka. Several National and International funding organisations provide resources for research. Evolve strategies to offer diagnostic and therapeutic facilities to all corners of India in the field of Mental Health and Neurosciences utilizing the advances in information technology and to be the nodal center.Establish training facilities and impart knowledge in the field of Mental health and Neurosciences to all the developing countries by Institutional and Distance Learning.
Address :
National Institute of Mental Health and Neuro Sciences
P.B.No.2900, D.R.College Post, Hosur Road, Bangalore – 560 029
Click above to download
the vacancy details


text: James, I apologize for my mistake. Unfortunately I am back to my original problem. I have set VNC Server 4 to listen on port 5901: by trying a connection to it (myipaddress:1) the viewer prompts the message "Server closed connection unexpectedly". I have examined the event viewer of the problem PC and found the following error messages: - Servermain: unable to set sockopt TCP_NODELAY: (10055) - RegConfig: RegQueryInfoKey. The handle is invalid. (6) - Threading: failed. RegConfig(a82480): RegNotifyChangeKeyvalue: The handle is invalid. (6) Even by trying to import 3.3 settings, any incoming connection returns the first error message. For a better understanding of the current configuration I include a jpeg file with the registry settings under HKEY_LOCAL_MACHINE Thanks for your support. Regards Livio Curzola Software engineer Tel : +39 0481 523874 mail :l.curzola "at" t-t.it t&t telematica e trasporti srl visit our web: www.t-t.it Sede Autoporto pad.A c/o B.I.C. I 34170 GORIZIA tel. +39 0481 523874 fax +39 0481 523879 e-mail : info "at" t-t.it its research centre Area Science Park - Padriciano 99 I 34012 Trieste Italia Tel: +39 040 3755371 - fax: +39 040 3755372 e-mail : t-t "at" com.area.trieste.it **************************************************************************** **************************************************************************** ************************ This document is intended for, and should only be read by,those persons to whom it is addressed. Its contents are confidential and if you have received this message in error, please delete it and notify us immediately, e-mail "info "at" t-t.it". Any form of reproduction, dissemination, copying, disclosure, modification, distribution and / or publication of this message without our prior written consent is strictly prohibited. Any views expressed in this message are those of the individual sender, and do not necessarily represent the position of t&t. Furthermore t&t does not authorise nor use e-mail for official contractual correspondence. Nothing received in e-mail has any contractual validity. t&t reserves the right to monitor all e-mail communications through its networks. This footnote also confirms that this email message has been checked for known computer viruses. **************************************************************************** **************************************************************************** ************************ -----Messaggio originale----- Da: James Weatherall [mailto:jnw "at" realvnc.com] Inviato: venerdl 30 gennaio 2004 0.31 A: 'Livio Curzola'; vnc-list "at" realvnc.com Oggetto: RE: Server closed connection unexpectedly Livio, By default, VNC 3.3.7 will attempt to run on port 5900. Similarly a default install of VNC 4.0 will attempt to run on port 5900 under windows. You must set the two versions to use different ports if you wish them to co-exist. Even though VNC 4 was running, it was not actually accepting connections, because it couldn't get port 59000, because that was already in use by VNC 3.3.7. Cheers, Wez @ RealVNC Ltd. [demime 0.99d.1 removed an attachment of type image/jpeg which had a name of Settings.jpg]


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- Location:
- Tulsa, OK
- Party Albums:
- 3
Sock Monkey 1st Birthday (15 photos)
Sign In or Register Now
When planning our son's 1st birthday, we could not find sock monkey 1st birthday supplies. Instead we chose a 1st birthday pattern for the plates and such that we liked and my husband set off doing his computer editting to make our ideas work. The border of the invitation is from the paper plates and the sock monkey comes from pictures we took of our son's beloved sock monkey.
I found additional sock monkeys at Sam's Club and we used those as balloon weights. Barrels of Monkeys added extra fun and detail. Kyle also made the pinata out of paper mache. We used baby food jars filled with candy as party favors and made candy bar labels to match. THe goody bads for the kids were simply brown paper bags with eyes and red yarn glued on to the bag and a printed out smile.


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The Rolling Stones performed for the first time ever on June 7 in Landgraaf, The Netherlands at PinkPop Festival. The legendary British rockers strutted their stuff before a sold out crowd of 60,000 people at their second festival appearance on their European tour leg.
According to an update posted June 7 at their official website at RollingStones.com, The World's Greatest Rock N' Roll Band rocked the crowd with a 19-song setlist, kicking the evening off with their classic 1981 Tattoo You hit "Start Me Up." The festival appearance was the "Satisfaction" hitmaker's fifth date since resuming their 14 On Fire Tour on May 26 in Oslo, Norway.
The Stones' setlist has now settled in a fairly pat song order with a few tweaks. "Rocks Off," the opening track from 1972's Exile on Main St. was voted as online fan favourite. Their 1973 Goat's Head Soup hit single "Angie" made a reappearance, as well as their 1998 Bridges to Babylon single "Out of Control" with Keith Richards alternating between "Start Me Up" and "Jumpin' Jack Flash" as opening numbers.
Ex-Stone Mick Taylor performed as guest artist on "Midnight Rambler," as well as on the encore "(I Can't Get No) Satisfaction." The Rock and Roll Hall of Famers also brought in the Dekoor Close-Harmony Choir as special guest backing vocalist on "You Can't Always Get What You Want." See below for the full setlist.
The Stones have had a hugely busy week. They played for the first time ever on June 4 in Israel and performed a sold out gig to 50,000 fans on June 1 in Zurich, Switzerland at Letzigrund Stadium. Tina Turner visited the band during the show and two Stones celebrated birthdays. Guitarist Ronnie Wood celebrated his 67th birthday on June 1, as well as his 39th anniversary as a member of The Rolling Stones while drummer Charlie Watts turned 73-years-old on June 2.
The Stones' next tour stop will be on Tues., June 10 in Berlin, Germany the Waldbühne. For more details, check out RollingStones.com.
Did you know? Rolling Stones fans concerned about Mick Jagger's state of mind following the tragic death of longtime girlfriend L'Wren Scott need not fear as the charismatic frontman was photographed in various states of undress with a young mystery woman on the balcony of his hotel penthouse at The Stone's recent gig in Zurich, Switzerland.
Rolling Stones Pinkpop Netherlands setlist June 7, 2014
Jumpin' Jack Flash
You Got Me Rocking
It's Only Rock 'N' Roll (But I Like It)
Tumbling Dice
Doom And Gloom
Rocks Off (Song Vote winner)
Out of Control
Honky Tonk Women
You Got The Silver (with Keith on lead vocals)
Can't Be Seen (with Keith on lead vocals)
Midnight Rambler (with special guest Mick Taylor)
Miss You
Gimme Shelter
Start Me Up
Sympathy For The Devil
Brown Sugar
You Can't Always Get What You Want (with the Dekoor Close-Harmony Choir )
(I Can't Get No) Satisfaction (with Mick Taylor)


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Alumni of The Sage Colleges
There are more than 38,000 proud alumni of Sage. I bet you know a few by name.
Sage alumni can be found across the U.S. and internationally making a difference in their communities and their career fields. They serve in positions of influence at macro and micro levels. They are in Congress, heads of state and national agencies, ambassadors, CEOs and presidents, owners and inventors, teachers and health care professionals, authors and artists.
We encourage you to stay active with your College.
- Read your alumni publications, and submit your news for Class Notes.
- Participate in an Alumni event or Admission Open House.
- Support Sage students through giving opportunities.
For stories on your fellow alumnae/i and news of your alma mater, check out our alumni publications:
Connections magazine is published twice a year by The Sage Colleges Office of Communications for alumnae of Russell Sage College.
Crossroads is an alumni publication for graduates of Sage College of Albany and Sage Graduate School (including the former Junior College of Albany and Sage Evening College). It is published twice a year.
Horizons is published annually by the Office of Communications for the alumni and friends of The Sage Colleges.
Privacy Policy
It is the policy of The Sage Colleges (TSC) not to release alumni records, information regarding individuals, or lists of names of alumni or former students, unless the request is for a TSC-related activity or TSC-approved functions, e.g., Alumni and/or Reunion Weekends. Further, no records or information regarding alumni or lists of alumni names will be released regarding anyone who has requested such information be kept confidential, i.e., has requested "no contact."
Access to information on former classmates or other alumni is not permitted. However, the Office of Institutional Advancement (IA) operates a free alumni locator service. If a valid address on the alumnus/a in question is available, the IA Office will notify them that a fellow alumnus/a is looking to contact them. The IA Office will provide the alumnus/a with your name, how to contact you, and the reason for your inquiry.
Social Media
Alumni are also encouraged to utilize social media networking to locate and connect with fellow alumni. TSC is active on Facebook at either the Russell Sage College Alumnae page and/or the Albany Alumni Association page and on Twitter at @SageAlbanyAlum
Contact Us
To request information from the Office of Alumni Relations
Russell Sage Alumnae please call 518-244-2242 or email us at [email protected].
Sage College of Albany & Sage Graduate School Alumni please call 518-292-1915 or email us at [email protected].
We want to hear from and see you again!


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Women's Tennis Loses to Texas 8-1
April 18, 1998
AUSTIN, Texas - The Texas Tech women's tennis team fell 8-1 to No. 5 Texas in Big 12 Conference action Saturday at the Penick-Allison Tennis Center in Austin. The Red Raiders captured just one doubles point to move to 9-10 overall and 4-6 in the Big 12.
In the final conference match of the season, the doubles team of Misty Meyer and Sarada Ravindra defeated the Longhorn's Jill Liberman and Sonia Moorthy 8-3 in the No. 3 slot. Meyer and Ravindra tallied the Red Raider's only point of the match.
Texas swept all six singles matches to clinch the team victory. Top Red Raider Zana Zlebnik, ranked No. 50 in the latest poll, was dropped in two sets, 7-6, 6-2, to No. 28 Christina Moros. The Tech squad will have face one final opponent in Abilene Christian on Monday at 6:30 pm in the Athletic Training Center. The match is being made up from a cancellation earlier in the year. Thursday, the Red Raiders begin play at the Big 12 Conference tournament in Lincoln, Nebraska.
Singles 1 - Christina Moros (UT) def. Zana Zlebnik (TTU) 7-6, 6-2 2 - Michelle Faucher (UT) def. Amanda Earhart (TTU) 6-4, 6-4 3 - Laura Berendt (UT) def. Lakshmi Ravindra (TTU) 6-4, 6-4 4 - Janet Walker (UT) def. Sarada Ravindra (TTU) 6-1, 6-1 5 - Nomena Rasolomalala (UT) def. Christine Van Regenmorter (TTU) 6-7, 6-4, retired 6 - Anne Pastor (UT) def. Misty Meyer (TTU) 6-1, 6-1


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The following companies add fluoride to their bottled drinking water in the U.S.:
Belmont Springs
Crystal Rock
Crystal Springs
Deer Park
Diamond Springs
Hinkley Springs
Ice Mountain
Kentwood Springs
Mayer Bros.
Mount Olympus
Nursery Water
Poland Spring
Pure Flo
Puritan Springs
Sierra Springs
Why should you be concerned if your water has fluoride in it? Is it a problem?
Well, actually it is a problem.
Water fluoridation is the use of adding fluoride chemicals to water for preventing tooth decay. One of the little known facts about this practice is that the United States, which fluoridates over 70% of its water supplies, has more people drinking fluoridated water than the rest of the world combined. Most developing nations, including all of Japan and just about all of Europe, do not fluoridate their water!
In the United States, the Oral Health Division of the Centers Disease Control (CDC) calls fluoridation as one of the "top ten public health achievements of the 20th century." However, comprehensive data from the World Health Organization reveals that there is no discernable difference in tooth decay between the minority of western nations that put fluoride in their water, and the majority that do not. Actually, the tooth decay rates in many non-fluoridated countries are now lower than the tooth decay rates in fluoridated ones.
As is becoming increasingly clear, fluoridating water supplies is an outdated, unnecessary, and dangerous relic from a 1950s public health culture that viewed mass distribution of chemicals much differently than scientists do today. The few nations that still fluoridate their water should end the practice.
Reason #1: Fluoridation Is an Outdated Form of Mass Medication
Unlike all other water treatment processes, fluoridation does not treat the water itself, but the person consuming it. The Food & Drug Administration accepts that fluoride is a drug, not a nutrient, when used to prevent disease. By definition, therefore, fluoridating water is a form of medication. This is why most western European nations have rejected the practice — because, in their view, the public water supply is not an appropriate place to be adding drugs, particularly when fluoride is readily available for individual use in the form of toothpaste.
Reason #2: Fluoridation Is Unnecessary and Ineffective
The most obvious reason to end fluoridation is that it is now known that fluoride's main benefit comes from topical contact with the teeth, not from ingestion! Even the CDC's Oral Health Division now acknowledges this. There is simply no need, therefore, to swallow fluoride, whether in the water, toothpaste, or any other form. Further, despite early claims that fluoridated water would reduce cavities by 65%, modern long term studies show no consistent or meaningful difference in the cavity rates of fluoridated and non-fluoridated areas.
Reason #3: Fluoridation Is Not a Safe Practice
The most important reason to end fluoridation is that it is simply is not a safe practive, particularly for those who have health conditions that render them vulnerable to fluoride's toxic effects.
First, there is no dispute that fluoridation is causing millions of children to develop dental fluorosis, a discoloration of the teeth that is caused by excessive fluoride intake. Scientists from the Centers for Disease Control have even acknowledged that fluoridation is causing "cosmetically objectionable" fluorosis on children's front teeth–an effect that can cause children embarrassment and anxiety at an age when physical appearance is the single most important predictor of self-esteem.
Second, it is known that fluoridated water caused severe bone disease in dialysis patients up until the late 1970s (prior to dialysis units filtering fluoride). While dialysis units now filter out the fluoride, research shows that current fluoride exposures are still resulting in dangerously high bone fluoride levels in dialysis patients and patients with other advanced forms of kidney disease. It is unethical to compromise the health of some members in a population to obtain a purported benefit for another — particularly in the absence of these vulnerable members' knowing consent.
And, finally, a growing body of evidence reasonably indicates that fluoridated water, in addition to other sources of daily fluoride exposure, can cause or contribute to a range of serious effects, including arthritis, damage to the developing brain, reduced thyroid function, and possibly osteosarcoma (bone cancer) in adolescent males.
Communities Are Starting to Get the Message
In recent years, communities throughout the United States and Canada have started to re-address the conventional wisdom of fluoridating their water. Many of these communities, including over 50 since 2010, are reaching the obvious conclusion: when stripped of its endorsements, well-meaning intentions, and PR-praise, fluoridation simply makes no sense.
Europe reached this conclusion a long time ago. It is now time for the U.S. and other English-speaking nations to follow suit.
I personally make sure to buy non-fluoride toothpaste and avoid these bottled water brands all-together. I recommend you go to the source of this article: fluoride action network/fluoridealert.org as well as Dr. Joseph Mercola to read the fascinating studies that have been conducted to substantiate the problems we can attribute to fluoride.


text: I saw papers saying something like "let $\gamma:S^1 \times [0,T] \to \mathbb{R}^2$ parametrise a curve. The second interval above just makes it time dependent, but why parametrise (for fixed time) the curve on S^1, the unit circle? I think it's to make it closed but what is confusing is that in papers they write $\gamma$ a function of a real variable $u$ and $t$, so as $\gamma(u, t)$ so how can the domain of the first variable $u$ be the unit circle? Should it not be $\gamma(u, v, t)$ for $u^2 + v^2 = 1$?


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Drive birds away the humane way with Irri-Tape Bird Repellant Ribbon. This bird repellant works because it has attributes that irritate birds' senses, including holographic light reflections and metallic crackling noises. Install Irri-Tape anywhere you'd like to repel birds, including yards, gardens, parks, patios, or any area with access to light and wind. Works within a 100 sq. ft. area.
Used For: Birds
Features: Indoor/Outdoor
Repels By: Sight
Coverage Area: Up to 100 Square feet
Product Duration: Indefinite
Weight Capacity: 1.000
Number of Pieces: 1
Dimensions: 1.000 H x 4.000 W x 3.000 D
other Info.
- Online Item #: 10883811
- Store Item Number (DPCI): 084-18-0007
- Made in the USA or Imported


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Aside from traditional job posting and resume-building sites, there are dozens of online communities offering deeper career development opportunities. Check out some helpful ones below!
A platform that guides you through personality, aptitude, and job placement tests and helps you connect with professionals from each industry to discover your ideal career.
Levo League
A community of women offering tips for career advancement, job postings, local events, and mentoring opportunities.
A site that matches nonprofit and for-profit social good organizations with professionals who want to gain experience volunteering on a specific project. The projects are unpaid, but they could be a valuable resume or relationship building tool.
Just Jobs Academy
This site is meant to teach college graduates additional skills to land a job. It also features interviews with industry professionals.
A site offering salary data based on location, job type, and experience, so you always know your worth.
Personal Branding Blog
A site devoted to advice on how to successfully create a unique on and offline persona.
The Daily Muse
From job skills classes to arts-n-crafts ideas to lunch recipes, this site covers nearly everything job and career related. Plus, its bloggers hail from all around the world, so it has a global perspective.


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Apply now for City trip
by Stuart Vose
Tickets available to season card holders.
Season card holders can apply now for tickets for the away game at Manchester City.
Sunderland travel to the Etihad Stadium on Saturday 6th October (KO 12.45pm) in the Barclays Premier League.
Supporters with season cards have until 5pm on Thursday 20th September to apply for tickets in person at the Stadium of Light ticket office or online by clicking here.
Applying does not guarantee a ticket and all seats will be allocated via the loyalty system.
Any remaining tickets will be placed on general sale at 9am on Thursday 27th September, subject to availability.
Seats are priced at £40 adults, £34 over-65s and £24 under-16s.


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Skydiving.com now has a network skydiving location serving Osceola and St Joseph County in Indiana. Call Skydiving.com at 1-800-617-7948 for details, free information and specials on skydiving in Osceola, IN today!
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Sign up for our newsletter and receive updatesand specials on skydiving across America!


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Has anyone actually seen these "new" 92FS Compacts?
I am curious how much different they are than the older style 92FS Compact.
Really coveted one of those but could never find one - maybe the new ones?
Just thought I'd ask out loud :-)
Editor, EDC Knife Reviews
"Knife Reviews" | Best Knives for Every Day Carry


text: Program Schedule Weekdays News updates from FOX & KLIN News at the top of every hour all day long - and breaking news when it happens.Midnight to 4am- Overnight America with Jon Grayson4am to 6am- Wall Street Journal This Morning6am to 9am- Jack & Dave in the Morning 9am to 11am- Laura Ingraham11am to 2pm- Rush Limbaugh2pm to 4:30pm- Sean Hannity4:30pm to 6pm- Drive Time Lincoln(with Kevin Thomas; News with Jane Monnich)6pm to 9pm- SportsNightly**9pm to Midnight- Mark Levin**NOTE: When Husker sports interrupts regular weekday programming, regular programming will air on KLIN.com. Saturday Midnight to 2am- Michael Medved2am to 4am- Hugh Hewitt 4am to 6am- Dennis Prager6am to 7am- Wall Street Journal This Weekend7am to 8am- Townhall Weekend Journal8am to 9am- America's Wealth Management Show9am to Noon- Kim KomandoNoon to 1pm- Grow Lincoln(Economic development & local business news with Robin Eschliman & David Albers)1pm to 3pm- Rush Limbaugh Week in Review3pm to 6pm- Best of Sean Hannity6pm to 9pm- Hugh Hewitt9pm to Midnight- Kim Komando (replay) Sunday Midnight to 3am- Dennis Prager3am to 6am- Best of Sean Hannity6am to 8am- Michael Medved 8am to 9am- America's Wealth Management Show 9am to 10am- Focus on the Family Weekend Magazine10am to 11am- Townhall Weekend Journal 11am to Noon- Meet The Press Noon to 3pm- Rush Limbaugh Week in Review 3pm to 5pm- Bob Brinker's Money Talk 5pm to 6pm- Staying Young Show 6pm to 9pm- Ben Ferguson9pm to Midnight- Live on Sunday Night with Bill Cunningham Listen for Husker Sports including football, men's basketball and baseball on 1400 KLIN. For coverage of Husker Volleyball and Husker Women's Basketball, tune to B107.3 FM. **NOTE: Husker games & SportsNightly cannot be streamed on KLIN.com. For free online listening, visit Huskers.com.


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Although the New Orleans Saints have lined up visits with several veteran middle linebackers this week, indications from league sources are that the team has no plans to release current middle linebacker Jonathan Vilma. The Saints are scheduled to host free agents David Hawthorne, Joe Mays and Curtis Lofton in the coming days.
Obviously plans could change. However, Vilma's exit is not a foregone conclusion, even though he is due $5.5 million in salary and bonuses and is recovering from an offseason knee surgery. Vilma, who turns 30 next month, just got off crutches last week.
The Saints need depth at all of their linebacker spots, especially if they don't re-sign versatile free agent Jo-Lonn Dunbar. They could also consider replacing veteran outside linebackers like Scott Shanle and Will Herring. And outside linebacker Jonathan Casillas is a restricted free agent who has not yet re-signed with the Saints. It's also possible that Vilma and others could face suspensions from the NFL for their alleged involvement in the team's bounty program.