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Perfect Ab Carver Pro
Product Information:
Get an intense ab workout at home or at the gym with the Perfect Ab Carver Pro. It's kinetic engine provides resistance as you roll it away and assistance on the way back up. This motion works all your abdominals as well as the muscles in your arms. The ultra-wide wheel and performance grips offer stability throughout the completion of your effective core workout.
- Ideal for core workouts
- Kinetic engine with carbon steel spring charges abdominal and arm workouts
- Ultra-wide wheel provides stability as you carve left, right, or center
- Rubberized non-slip ergonomic grips
- Includes foam kneepads
- Includes downloadable 21 day workout
- Weight: 5.52 lbs
- Style: 31042Y
- Perfect Fitness
Country of Origin: ChinaWeb ID: 13243145
Customer Reviews:
Rated 4.6 out of 5�by 95 reviewers.
Rated 4 out of 5�by David Ab Carver Great exercise tool for stomach, and it is engineered so that it is much safer than cheaper products. August 3, 2016
Rated 5 out of 5�by Fabe21 I love it I love... awesome piece of equipment!!!!!!!!!!!!!! May 10, 2016
Rated 5 out of 5�by TNT Awesome product Awesome product, the spring tension doesn't help very much but still gives you some control. May 3, 2016
Rated 5 out of 5�by TheDude You'll get out what you put in! Great product for sculpting your core muscles and building strength in your arms as well. There's a workout plan for the ab carver at the product's website that you can follow week by week. If you don't feel like doing abs at the gym or don't have access to a gym, this is a good investment to make for an at-home exercise! April 19, 2016
Rated 4 out of 5�by Sadlergirl Not so bad I like to use it sometime. If you have back problems I recommend not to use this bevause it involves a lot of bending April 16, 2016
Rated 4 out of 5�by Timdawg81 Definitely a Workout If you skip the "beginner" workout and go straight to the "intermediate" workout as per online instruction then you will definitely feel it after awhile. Recommend cardio too such as running or biking to speed up the effects. April 5, 2016
Rated 5 out of 5�by Steve0fromToled0 Great Core Workout with less strain on Lower Back I have a bad back. I have had 3 major surgeries on my lower spine over the last 8 years. I have done endless physical therapy and been on so many different core targeting machines. I used to love using an ab wheel. I always just had the standard wheel. Well I wasn't able to do much exercising going through my whole back issue ordeal, so I really got out of shape being so physically limited for such a long period of time. I used to workout regularly and I was hurt when I was 21 years old so it happened when I was still fairly young and was regularly working out. I was finally cleared by my doctor for normal physical activity with limited restrictions about a year ago. I've been slowly working back into the routine of working out and this last Christmas, my brother was aware of this, and he got me the Perfect Ab Carver. I have been using it at least every other day since then, and lately every day becuz I am addicted to it. It actually does rip you up. Arms and your core. But the main reason I love it is the resistance engine that helps you back. This takes so much stress of my back so I am able to use this machine no problem. Can't do crunches that well becuz of the screws in my back and the stress on the lower spine. So this is a great alternative and really does work. I also recommend it to anyboy with a back problem trying to work back up their core so they can reduce the pain and limitations they face. Ive learned alot about working out properly to avoid hurting my back over the years from numerous licensed PTs. I could prolly right a book on core and back exercises for those with back issues to be honest. So i can tell you that this is a great little machine that really does work and is great for anyone even those with a bad back. I highly recommend buying the Perfect Fitness Rip Deck System to combine with your ab carver. Together they will rip you up. That's cheap. Just get an ab carver, a rip deck, and a heavy bag... And run or walk regularly and you can get into really great shape. I have dropped 30 lbs since Christmas with just those tools right there... Throw in some jump rope too. And always stretch... everyday whether you plan on working out that day or not. Very beneficial. Sorry for the long post but i do love this product and i kinda just got on a roll. Thanks for reading. Now go Buy one March 16, 2016
Rated 5 out of 5�by Rick Great tool for the abs! This roller is not the end all solution to your abs, but will offer a supplement workout in addition to your crunches and leg raises. It really works well the deeper you roll out on it. It definitely is hitting muscles in your mid section that you don't work with crunches and leg raises. I like this thing! It also seems to be made well. March 10, 2016
Rated 4 out of 5�by TrishDHyatt Really works! I have used this item every day for 17 days now. I love it! It really works! After the first night that I used it, I was in so much pain. It just meant that it gave my abs a real workout! It's tough, but easy at the same time. You can really see the results! Worth every penny! March 9, 2016
Rated 5 out of 5�by dj ab roller works great-handles are the key-wide wheel makes it very easy from wobble February 29, 2016


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Look out! "NH" is knocking at your door...
No, it's not as creepy as it sounds! Just relax, breathe and let Jerry Alonzy, a.k.a. The Natural Handyman, lead you down the garden path to home repair sanity! We have thousands of pages of home repair tips and guidance from some of the best home repair authors, contractors and professional handymen and, of course, NH himself !! Whether your are a do it yourselfer, a professional handyman or a handyman groupie, we will help you find the information you need.
How to find stuff on our website...
Each section has a title at the top of the page, plus a brick navigational banner with your location highlighted in GREEN. There are three main areas of home repair information...
Popular Handyman Articles...
A Handyman's Guide to
Pressure Treated Wood -Is
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subset: commoncrawl


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Thursday, 10/24/1991
Crystal Ballroom, Hotel St. Michael, Prescott, AZ
Soundcheck: Memories, Tube
Set 1: Oh Kee PaThe Oh Kee Pa Ceremony > SuzySuzy Greenberg, Foam, Poor Heart, Stash, Ya Mar, DividedDivided Sky, IDKI Didn't Know[1], TMWSIYThe Man Who Stepped Into Yesterday > Avenu Malkenu > TMWSIYThe Man Who Stepped Into Yesterday > BowieDavid Bowie[2]
Set 2: Mike'sMike's Song > HydrogenI Am Hydrogen > WeekapaugWeekapaug Groove, LizardsThe Lizards, Uncle Pen, Tube, SlaveSlave to the Traffic Light > Dinner and a Movie > Bouncin'Bouncing Around the Room, HYHUHold Your Head Up > Terrapin > HYHUHold Your Head Up, Possum
Encore: Memories[3], Sweet Adeline[3], Rocky Top
[1] Fish on trombone.
[2] Three Charlie Chan signals and Oom Pa Pa, Simpsons, and Random Laugh signals in intro. Charlie Chan and Tritone Down signals during jam and screaming from Trey and Mike during end segment.
[3] Without microphones.
Noteworthy Jams: David Bowie, Tube
Average Song Gap: 10.32
Performers: Trey Anastasio, Page McConnell, Jon Fishman, Mike Gordon
Notes: Before the first set, Trey introduced Mike as "Lou Reed." After Foam, Trey mentioned how happy he was to be playing at Prescott College, which, he announced, is very similar to Goddard. I Didn't Know featured Fish on trombone. The Bowie intro contained three Charlie Chan signals as well as Oom Pa Pa, Simpsons, and Random Laugh signals. Bowie subsequently contained another Charlie Chan signal and a Tritone Down signal during the jam and maniacal screaming from Trey and Mike during the end segment. After Bowie, Trey introduced "Fern," who read poetry during the setbreak. Fish was introduced as "Showboat Gertrude" before Terrapin; he explained that the name is derived from that of the Indian singer Shobha Gurtu. Tube was played for the first time since November 16, 1990 (111 shows). Memories and Sweet Adeline were performed without microphones.
Song Distribution:
4 Junta
3 The Man Who Stepped into Yesterday
2 Stash
2 A Picture of Nectar
2 Lawn Boy
2 The White Tape
Songs by Debut Year:
This show was part of the "1991 Fall Tour."
The source from the spreadhseet is SBD with a cut during Divided Sky. Trey and Page are really out front in the mix. Fish and especially Mike could be higher but it's not terrible.
The jamming in this show is very focused and to the point. I guess you could call it concise. It's a more stripped-down approach as opposed to the later 90s style, but this is Phish boiled down to its purest form.
A few notes
- Tube and Slave bustouts. This is the first Tube with the blues breakdown before the final verse and the last Slave until the big return on 8/6/93.
- Highlight of the show is TMWSIY>Bowie. Great intro and jam. The end screams (literally).
-Trey shreds in Weekapaug.
- Fish during HYHU "I hate this fucking song, I hate it more every time"
-Encore is missing the a capella songs
Again, this is a really fun show with lots of banter/name-calling and energetic jamming. If nothing else, give a listen to the TMWSIY>Bowie segment.


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The Incline girls basketball team split its four games in the Monterey Bay Holiday Sweet 16 Tournament in Salinas (Calif.) over the holiday break.
The Highlanders (7-8) opened the California tournament with a 41-32 loss to Notre Dame (Salinas) on Dec. 26 and a 57-42 loss to Everett Alvarez (Salinas) on Dec. 27.
Incline bounced back to defeat Carmel (Carmel) 45-37 on Dec. 28 before ending the tournament with a 40-37 win over Gilroy (Gilroy) on Dec. 29.
Sophomore Molly Franklin had a monster game against Gilroy, as she led the Highlanders with 21 points, including five 3-pointers, eight rebounds and three steals.
The Highlanders got off to a slow start in the contest, trailing 15-9 after one quarter. But they rebounded to tie the score at 18-all by the half, then managed to hold off Gilroy in an evenly matched second half.
Kortney Solis added eight points to the win and Sarah Wright scored five. Kira Porter finished with a team-high five blocks and three assists.
Franklin and Kerrie Tonking each scored 17 points to lead Incline past Carmel. Porter grabbed 10 rebounds, while Solis had eight rebounds, and Torri Baker had points and six rebounds. Franklin added five steals, three blocks and three assists.
Incline led Everett Alvarez 13-10 after the first quarter but was outscored 22-2 in the second quarter as the Eagles took control.
Tonking scored a team-high 13 points to go along with her nine rebounds. Franklin scored eight points and had four steals, Baker had seven points, and Porter and Solis each had six points. Porter pulled down 13 rebounds and Tonking and Solis had nine apiece.
Solis posted a team-high nine points and nine rebounds against Notre Dame, and Wright scored eight points.
UP NEXT: The Incline girls and boys both open Mount Rose League play at Truckee on Jan. 10, girls at 6 p.m. and boys at 7:30.


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Selected outstanding high school seniors are awarded a Presidential Scholarship. The award is open to in-state and out-of-state students. Please see the links below for scholarship details. If you have additional questions please contact the Office of Admissions.
Copyright © 2016 Ball State University 2000 W. University Ave. Muncie, IN 47306
800-382-8540 and 765-289-1241


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The Employment Source is recruiting eligible individuals for a six-week Industrial Maintenance course in Automation Control Systems, beginning Jan. 27-March 28.
Classes will run from 8 a.m. to 5 p.m. Mondays, Wednesdays, and Fridays at Kent State University, 330 University Drive NE, New Philadelphia. The course will provide training needed to maintain, troubleshoot and repair high tech equipment used in most industries, and could possibly lead to employment in a high demand occupation.
This course does not require any previous experience in industrial maintenance. It order to be considered individuals must meet income guidelines, have a high school diploma or GED and be a resident of Stark or Tuscarawas counties.
For more information: (330) 491-2622.
Location, ST | website.com


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Under Armour Storm Rivalry Women's Jacket
The Under Armour Storm Rivalry Women's Jacket takes the bulk out of puffy winter coats, with a more athletic fit that doesn't skimp on coziness. Ultra-light ArmourLoft insulation keeps you warm, while Under Armour storm technology repels water to keep you dry. Modern chevron quilting and a soft and furry Sherpa lined stand collar add style and extra warmth to this cold weather overachiever.


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Adult book picks: 'Hijacked by Your Brain'
Published: Sunday, March 31, 2013 at 3:15 a.m.
Last Modified: Thursday, March 28, 2013 at 6:20 p.m.
"Hijacked by Your Brain: How to Free Yourself When Stress Takes Over" by Dr. Julian Ford and Jon Wortmann. What do you do when stress takes over your life, and nothing you do to feel better seems to work? This book is the first to explain how stress changes your brain and what you can do about it. In order to truly reduce stress, you have to understand why your brain causes you to feel stress and how you can take advantage of it to handle the high-stress people and situations in your life.
"The Book of Killowen: A Novel" by Erin Hart. After a year away from working in the field, archaeologist Cormac Maguire and pathologist Nora Gavin are back in the bogs, investigating a ninth-century body found buried in the trunk of a car. They discover that the ancient corpse is not alone.
"Middle C: A Novel" by William Gass. Graz, Austria, 1938. Joseph Skizzen's father, pretending to be Jewish, leaves his country for England with his wife and two children to avoid any connection with the Nazis, who he foresees will soon take over his homeland. In London with his family for the duration of the war, he disappears under mysterious circumstances.
Reader comments posted to this article may be published in our print edition. All rights reserved. This copyrighted material may not be re-published without permission. Links are encouraged.


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'Whitewashing' by Black NFL players must stop
Dear Editor: In the Black community the Black professional athlete is often seen as a hero and role model. They are viewed as individuals who have overcome the barriers of poverty and racism.Some of these athletes make millions of dollars while other athletes make a comfortable living. Being a professional athlete affords many liberties that the average person does not have. The most important of these liberties is the ability to speak out and be heard. Some of our greatest athletes of the past used these liberties to help the civil rights movement. It appears that some Black NFL players of today use these same liberties to "whitewash" racist rants made by White teammates. For example, when Philadelphia Eagle wide-receiver Riley Cooper viciously used the -n- word at a Kenny Chesney concert, many Black players rushed to his defense.


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The Hijack That Went South
Finnish | Size: 675.63 MB | duration: 01:28:50 | Compile: newpost88 | 720x306 | Genre: Action,Comedy,Crime,Drama
Information The Hijack That Went South
Many people Watch The Hijack That Went South (2013) Movie For Free Online and Join HUNDREDS OF THOUSANDS of satisfied members who became tired of waiting for DVDs in the mail, and Now you can Watch Movie For Free Online, get Youtube Free Movie and Free Movie Stream online the hottest NEW RELEASES and CLASSICS on our site. It's QUICK. It's EASY. And best of all, it's FREE to try! Here are just a few reasons to join today


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Fayetteville Observer: The Lure - Incentives hurt, but make the deals happen
Gun manufacturer Sturm, Ruger & Co. didn't need a weapon to hold up North Carolina government. Persistent negotiations were enough to score $15.5 million in state and local incentives for a new firearms factory here.
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Re-designation of The Monument
Updated: 06/08/2013 - Lawmakers announce re-designation of The Monument to a National Park.
Updated: 06/08/2013 - Lawmakers announce re-designation of The Monument to a National Park.
Updated: 06/07/2013 - The national unemployment rate increased in May a tenth of a percentage point, but that is a good sign according to the Mesa County Workforce Center.
Updated: 05/14/2013 - Moisture in April and heat in May is the ideal combination for insects to make Grand Junction their new home.
Updated: 05/01/2013 - Caffeine is not just limited to drinks anymore as it is making an appearance in popular snacks.
Updated: 04/29/2013 - A local Grand Junction woman loses her husband to cancer and is now asking for community support to get through this difficult time.
Updated: 01/16/2013 - Know More about what you should and shouldn't do when it comes to fighting the flu.
Updated: 09/05/2012 - More than 46.6 million people across the country are receiving government food assistance according to new numbers from June of this year.
Updated: 09/05/2012 - School District 51 received a grant to get students back into the classroom. The $750,000 will be used to support struggling teens and get them with the appropriate community aid or counseling.
Updated: 09/04/2012 - Father Jeff Barnes recently lost his wife to cancer and is struggling to make ends meet.
Updated: 09/02/2012 - Hal David, who teamed with Burt Bacharach on dozens of songs as the duo became one of the most successful songwriting teams in modern history, died today in Los Angeles at the age of 91.
Updated: 09/01/2012 - The Colorado Young Americans for Romney coalition will gather tomorrow follow President Obama's visit at the University of Colorado Boulder campus.
Updated: 09/01/2012 - A truck causes a multiple-car accident, then takes off. It happened around 9 pm Friday night.
Updated: 08/31/2012 - The Denver Broncos along with fans from around the country and right here in the Valley are now looking ahead to the first home game of the season. Also in the orange and blue cheering section? Local businesses.
Updated: 08/31/2012 - Operation foresight is a true success. Local store owners are still reaping the benefits of an initiative that started 50 years ago.
Updated: 08/30/2012 - The time is now, as some diseases are gearing up to become epidemics.
Updated: 08/27/2012 - Dozens audtioned at Canyon View Park for a chance to become the next American Idol.
Updated: 08/26/2012 - The Colorado State Patrol is reporting to an incident on I-70 eastbound. Thirty to 40 bales of hay fell onto the highway around mile marker 55.
Updated: 08/26/2012 - A motorcycle rider is being treated for serious, possibly life-threatening injuries after being hit by a car in Gunnison.
Posted: 08/25/2012 - Fans from near and far enjoyed the second and final night of Rock Jam performances. All of them share the love of rock and roll as well as making a friend or two along the way.
Updated: 08/25/2012 - The Republican Party is delaying the bulk of its convention until Tuesday afternoon because of the severe weather expected from Tropical Storm Isaac.
Updated: 08/24/2012 - School District 51 students are finishing up their first week back to class, but not without some big changes. KKCO 11 News found out how families are coping with the new school walking boundaries.
Updated: 08/23/2012 - Ponds are popping up near Fruita, all in an effort to save endangered fish. Know More about the newly constructed grow-out ponds for these four species.
Updated: 08/22/2012 - Chances are you're still seeing a haze lingering in the air, but experts say it looks a lot worse than it actually is. Though it may still look like smoke to the human eye, it's actually moisture.
Posted: 08/19/2012 - Authorities say a college student from Utah has been shot to death in the San Juan National Forest in southwest Colorado and a suspect has been arrested.
Updated: 08/17/2012 - The Mesa County Republicans are addressing where they stand with House District 54 candidate Jared Wright. Read the party statement here.


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How to Draw Gorgeous Fashion Gowns
Dress up the basic shapes.
Just about every basic shape comes into play when you're drawing gowns and dynamic dresses. The variety of dress designs are endless, including strapless, backless, and every type of neckline and sleeve.
A triangle is a sure-shot to map out the shape of a flared skirt.
Cylinder and square shapes make for a great tube-shaped, tight-fitting dress or skirt.
Use the heart shape when drawing a bustier or strapless dress with a sweetheart neckline.
A V shape works perfectly for a backless dress.


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Roger's Saturday morning forecastUPDATED 10:12 PM EDT May 09, 2014
How's the weather looking for your Saturday morning? Get your latest Maine's Total Weather video forecast from Meteorologist Roger Griswold.
More Video
CommentsThe views expressed are not those of this site, this station or its affiliated companies. By posting your comments you agree to accept our terms of use.blog comments powered by Disqus


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Tee Ball Players of the Game
May 28
4-year-old league
Angels Cross Watson
Brewers Emerson McVay
5-6-year-old league
Astros Noah Dabney
Orioles N/A
Dodgers Jake Skaggs
Blue Jays N/A
May 29
4-year-old league
Rockies Jaxson Parrish
Braves Josiah Castenir
5-6-year-old league
Major League (field sponsored by: Taylor County Bank)
Saturday, April 14
10:00 Rockies-Astros
12:00 Twins-Yankees
2:00 Padres-Giants
4:00 Red Sox-White Sox
Monday, April 16
5:30 Red Sox-Yankees
7:30 White Sox-Twins
Tuesday, April 17
5:30 Rockies-Padres
7:30 Astros-Giants
Thursday, April 19
5-6-year-old rosters
Audience 1
Abigayle Lee
Brianna Dobson
Callie Taylor
Haley England
Hayley Etherington
Jayden McCubbin
Kaitlyn Brooke Lackey
Makenzie Grimes
Marissa Carpenter
Molly Hughes
Riley Cox
Lil Wildcats
Alexis Knifley
Keira Jade Atkinson
Emily Clark
Darlene Ferguson
Ellington Gowen
Hidey Ingram
Jenna Bottoms
Ashlee Kirkland
Lily Dudgeon
Haley Grace Mann
Campbellsville Middle School won the sixth-grade tllt 40-29, but Taylor County claimed the seventh- (37-25) and eighth-grade (38-34) encounters in middle school boys' basketball on Jan. 5 in Paul J. Coop Gymnasium at Campbellsville High School.
TCMS Cards 38,
CMS Eagles 34
At Campbellsville H.S.
Eighth grade
Wednesday, Jan. 18
HIGH SCHOOL BOYS' BASKETBALL — Bardstown vs. Bethlehem in Touchstone Energy Fifth Region All "A" Classic at Green County (7:30). HIGH SCHOOL GIRLS' BASKETBALL — Bardstown vs. Washington County in Touchstone Energy Fifth Region All "A" Classic at Green County (6:00).
Thursday, Jan. 19
Campbellsville Middle School won its eighth Central Kentucky Middle School Athletic Conference Bowl championship in the 24-year history of the league with a 14-8 overtime win over Hart County at Dave Fryrear Field.
The Eagles, wearing the uniforms of the 2005 team (the last CMS squad to claim the title), trailed 8-0 when the Raiders scored with 2:33 left in regulation on a five-yard run and a conversion tally.
Campbellsville Middle School tallied two of three touchdowns in a two-minute stretch to upend visiting Taylor County 20-14 in the Central Kentucky Middle School Athletic Conference play-offs on Tuesday.
The Eagles (9-3) scored the only first-half touchdown when Shay Stone connected with Austin Hash from 33 yards out.
The Cardinals (5-5) took the lead with 3:24 left in the third quarter on Quentin Goodin's 28-yard pass to Jarred Rogers and Goodin's two-point conversion run.
Campbellsville Youth Baseball is hosting a community forum Tuesday, Nov. 16 at 7 p.m. in the Campbellsville High School Cafeteria.
The board will discuss the current league structure and possible changes. The community is invited to attend and will be allowed to comment and ask questions. Those who may want to speak will sign up as they enter the meeting. The forum will present information and research that has been gathered and is seeking community input.
The CYB Board of Directors will meet Tuesday, Nov. 23 to discuss and possibly vote on their findings.
Copyright © 2016
The Central Kentucky News-Journal is your source for local news, sports, events, and information in Campbellsville, KY and the surrounding area.


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It's not so cool to have notes these days, since everybody wants to look like their words of wisdom and hilarious observations just fly off the top of their head. Reality shows have become popular because people like the illusion that whomever they're watching is showing who they really are, not just reading from a script. And those same viewers have come to expect more spontaneity from speakers and entertainers. But it's really hard to be spontaneous and in the moment -- to really connect with your audience -- if you're constantly glancing at some piece of paper to know what to say next.
When you have your act memorized so well that it's second nature, it frees you to make more eye contact, to read your audience better, and to notice subtleties about what's going on around. That kind of relaxed awareness helps you really connect, because instead of just reading - you're communicating.
A lot of comics have trouble memorizing a longer set, so here's seven tips:
1. Start with an outline. Write out your set list, and practice taking a quick look and then running through each joke (from setup to laugh).
2. Know what comes next. The hardest part in memorizing a long set isn't so much remembering the jokes, as knowing WHICH joke comes after the one you just finished. If you arrange items in a natural flow, and give code words that you can remember easily to each joke or chunk, it helps to navigate from joke to joke.
For example, my set list might be: Swedish Jokes, Political, Jewish, etc. Each code word reminds me of a chunk where I know the joke well. After I've broken it down into ten code words, I just have ten things to memorize, and I can find a natural association between them. (Swedish people can be political but few are Jewish. Two or three sentences like that are a lot easier to memorize than a few pages in a notebook!)
3. Talk it and walk it. Comedians stand up --- literally - partly because studies have shown the brain works faster and more efficiently when you're on your feet. So instead of reading jokes off of a computer screen, I find taking walks and practicing my routine out loud really helps. If you run through your routine out loud 20 times on a walk, you'll know it. (I like to have my Bluetooth headset in one ear so my neighbors don't think I have an imaginary friend.)
4. Have a backup. Even when you have your act memorized forwards and backwards, most of us will always have a little twinge of fear that we could forget what's next under the nervous pressure of being in front of a packed house - especially if a joke falls flat.
Having your list of code words as a trigger on an index card in your pocket, scrawled on your hand, or on the screen of your iPhone can make you relax a little and focus more on your audience. And if you DO have a lapse, think of a clever way to take a peek without tipping everyone off, or getting a laugh out of it when you do. ("Swedish, Political, Jewish, Wash left hand.")
5. Let it go. I always feel that if I forget something, then that just means I wasn't meant do it. Being on stage is a heightened experience, and you intuitively know what will and won't work.
Sometimes forcing things in the order you planned them is not the best flow, and you have to toss out the order you planned and live in the moment by pressing ahead. If you keep forgetting a joke ... it probably wasn't funny enough to be worth remembering.
6. Use your sense memory. Sometimes I plan to perform chunks of material on different portions of the stage. When I move to a different spot, it triggers my memory that this physical place is also the place in my act where I do a certain bit. My body helps my brain remember.
7. Don't sigh - breathe! Finally -- if you go blank, here's something that always works: Take a deep breath in and out without any words. This will relax you -- and your act will come back to you. I've never had this fail, and that extra oxygen might even supercharge your brain to riff out a few NEW jokes even better than what you planned!
|Making Dreams Come True for Comics and Speakers since 1984
Making it Memorable: 7 Tips to Memorizing Your Speech or Set
11 comments:
Good tips, I like to record chunks. Sit down say them out loud. Make the recording into an mp3 put it on the ipod and listen to it 300 times. It's just like learning lyrics by listening to a song. Over time they will be burned into your brain.
Scotty Gunther
- Brian Henchey said...
I don't have ANY of my act memorized. I know now that means it's all worth forgetting... ;)
-Brian Henchey
Talk Show Host / Comedian (Seeking next radio/TV opportunity)
CLIPS & DEMO: http://youtube.com/BrianHencheyShow
Boston, MA
Heard on 100.1 WBRS-FM/Waltham, MA 4 PM Mondays & Wednesdays --
And on 104.9 WRBB-FM/Boston, MA 4 PM Fridays -- http://wrbbradio.org
Good stuff Judy. I am using all of them, especially the out line and code words. #6 is especially interesting. I thought: What about some of these tiny stages where you can't move much? (Stages sooo small I can barely move shows how ridiculous my career is right?) Maybe #6 sense memory applies to how I physically end the preceeding act out? makes sense. If my act out ends with grabbing my head or looking to the left etc... maybe that would apply.
PS I love your website re-design. looks great.
- Older, but not done yet said...
Great stuff Judy, thanks! I remember hearing or reading that Jerry Seinfeld had once said that you should know your act so well, that if somebody threw you out of an airplane, you could do your set comfortably all the way down.
Forgetting my material was always my biggest fear, and it has only happened maybe 2 or 3 times, and then it was for just a brief moment. I would open my mouth and start to say something else, maybe just 2 or 3 words and the next joke would always come back and I would recover nicely.
I too have left out jokes that I had meant to include, but feel the same way as you do, that it wasn't meant to be said at that particular time.
- Karen Robertson said...
When I bought your Comedy Career in a Box, you kept encouraging students to get out and walk. It took me a long time to buy into it, but that is the best advise. 1. I carry my script or notes and study one page while I walk, then I jog 100 paces and see if I can do the first page without looking. Then I repeat that until I have the first page and do the same with the following pages. 2. passers-by just think I'm learning a script because they see the paper.
3. After I've finished the whole act page by page, then I walk it out and see if I can do the whole act. 4. The best part is that I've walked-jogged over 3 miles in no time, act is solid, and I'm in shape for the next triathlon.
- Paula Faust said...
Judy - your stuff is golden. I look forward to all of your posts as if Im going to school that day. Thank you for caring about us comics!!! your are the greatest.
Paula Faust.
- Vegas Linda Lou said...
As always, excellent advice, Judy! I recently judged a contest and was shocked at how many comics came to the stage with notes--in a competition! I''ll be sharing this post.
- Kate said...
In my short experience, I have found that knowing my set pretty well at home is not enough to remember it on stage! I have to know it perfectly beforehand, and even then, as you say, some jokes may fall through the cracks. Your tips on remembering the flow of the sketch and using key words are very helpful. Here in France, no one ever uses notes on stage, unless it's clearly a prop (a funny letter, etc.).
I like reading your blog. Lots of great tips. Thanks!
- Lindsey said...
Judy, You are always an inspiration, as you trigger thoughts and musings about "the act" and incorporations. I have a chronic illness which seriously impacts my memory at times. I have reoccuring nightmares about "forgetting my lines." I have imagined, after reading this article, that incorporating note cards into my act could do double duty by illustrating, emphasizing and buffooning this shortcoming. I'm thinking that it could be quite hysterical. As always, I cannot take credit for this revelation. Thanks
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Preschool in Surprise, AZ
Offering the best preschool in Surprise, AZ, Montessori of Surprise is a state-of-the-art facility located in the heart of town.
As the leading private child care center in the area, we offer unparalleled programs for children ranging from toddlers through third grade. We are a true Montessori program, dedicated to serving the families of our community. Our low student-to-teacher ratios and small class sizes allow for a controlled, enriched environment where children thrive. Our one-year-old room has a maximum of ten children with two teachers. Our two-year-old room has up to 24 children with three qualified teachers. Both our preschool program and elementary program have the advantage of a mixed-age grouping. Our 3-5 and 5-9 year-olds enjoy a 12:1 student to teacher ratio, which is considerably lower than the state-mandated ratios. It is no wonder why our elementary children excel in all areas of the classroom, as they have the advantage of a low 12:1 ratio as well.
So stop searching for great child care and see what we are offering at the premiere preschool in Surprise, AZ. At Montessori of Surprise, the children are given the opportunity to explore and develop a true love for learning which will undoubtedly last them a lifetime. Contact us today and we will arrange a time for you to come and see the amazing programs we offer.
Extra Curricular Activities
Spanish, Art, Music and Physical Education are included weekly to all children.


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Watching the team of cops assembled in the big church parking lot in the cold morning sunshine, it occurred to me: No matter how much modern crime-fighters rely on high-tech gizmos, gadgets and software, police work still comes down to knocking on doors and confronting bad guys.
The 18 members of the Silicon Valley Internet Crimes Against Children Task Force at the church were strapping on bullet-resistant vests and black helmets and getting ready to serve a search warrant on a suspected child pornography case. They'd been led to San Jose's Alum Rock district by a tip that originated with Microsoft, where company investigators had discovered child porn being uploaded to its cloud service known as SkyDrive.
The task force, led by San Jose police Sgt. Greg Lombardo, receives an average of four such tips a day, which are funneled through the Center for Missing & Exploited Children. The red flags set off a chain reaction of digital detective work, starting with computer forensic examiner Mike Bui, who reviews the tip to determine whether it appears that a crime has been committed and to place a priority on the case.
"I love doing this stuff," says Bui, a San Jose police officer. He loves it, he says, because he is making a difference. There have been cases in which investigators have discovered child porn that leads them to a child who is being exploited -- sometimes a relative or someone in a child-porn trafficker's circle. And who knows when a guy looking at child porn is a guy who would move on to molesting children?
When a tip turns out to be a promising lead, task force members obtain a search warrant and gather for a briefing the way the 18 did in the parking lot at Our Lady of Guadalupe Church.
Every member of the team has a role. Detective Nick Jourdenais, who was leading a search warrant team for the task force for the first time, ran down the suspect's specifics: A 22-year-old man. Microsoft detected a dozen photos believed to be child pornography on his SkyDrive account. He doesn't work and was expected to be home. It's a small apartment.
"We're going to fill up that apartment really fast," Jourdenais says.
Another officer picked up the biography: No known criminal history. No known gang affiliations. Another ran down the order in which officers will line up, single-file, to approach the apartment door. Yet another laid out the plan in case the suspect shot the first officer to reach the apartment door: The next two officers in line were to step over the wounded officer and subdue the shooter. The next two officers were to move the wounded officer to safety.
The suspect in the case hardly sounded dangerous, but the truth is, as the task force members started down the narrow hallway of the Alum Rock Avenue apartment building, they had no idea what they would find.
At the front of the long line of helmeted task force members, an officer pounded on the apartment door, shouting, "San Jose Police! Search warrant. Open the door. Abre la puerta!"
The door opened and in less than a minute, the 22-year-old man in a T-shirt, boxer shorts and bare feet was in handcuffs and up against the wall.
Officers took the suspect outside to a white Dodge Ram panel van and seated him in an interview area. In the back of the same van, which was equipped with electronic gear and five computer monitors, forensic specialists Michelle Hinch and Chris Hardin combed through files found on a laptop, a desktop and a spare hard drive in the apartment. They used tools such as EnCase forensic software and the suspect's own words to search for child pornography.
Within an hour of knocking on the suspect's door, Hinch and Harden found what they were looking for: about a dozen photos they say were child pornography. The 22-year-old was arrested. Unless and until he's charged, this newspaper won't name him. The Santa Clara County District Attorney's Office is expected to review the case and decide on charges this week.
"It's a good day," Hinch says. "This is a good case."
Contact Mike Cassidy at email@example.com or 408-920-5536. Follow him at Twitter.com/mikecassidy.


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Going to College
College means more responsibility, more freedom, and more choices for your child than he or she may have ever had before. Making the transition can be tricky for students and parents alike.
Getting Into College
- 10 Ways to Successfully Prepare Your Child for College
- The Top 5 Life Skills Your Kid Needs for College
- College Planning Without Being a Pest: Tips for Your Potential Procrastinator
- Getting Ready for College Early: Steps 1, 2, 3 and 4
- Getting Into College: The Personal Statement
- What College Admissions Officers Look For: How Do Colleges View Summer and Other Experiences?
- Can High School Extracurriculars Get You Into College?
- Roadmap to College: What Happens If I Get Waitlisted?
Considering a Gap Year
Get Ready: Packing and Preparing
College Student's Guide to Personal Finance
Adjusting to College Academics
How to Support Your Student: Advice for Parents
College Social Life
Transition for Students with Special Needs
- Information for Parents: Helping a College Student with an Anxiety Disorder
- College for Kids with Special Needs
- How Can Students with Learning Disabilities Succeed in College?
- Beyond Basic Access: Best Universities for Students with Physical Disabilities
- Transition Resources for Students with Specific Disabilities
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If you're sending a friend or family member to college this fall, celebrate with gifts designed to pamper, inspire, and...
Guest EditorKevin F. Gaw, Ph.D.
The current President of the American College Counseling Association.
Jennifer Kirshman, M.Ed., Shannon Schnuck, M.Ed. & Denise Daniels, Ph.D.


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Local News/Programming
KSL 5 News Today | Weekdays from 4:30 - 7 a.m.
Start your weekday mornings with Lori, Andrew and Grant! Prepare for the day ahead, including What You Need Weather and the latest traffic updates.
KSL 5 News at Noon
A comprehensive look at local, statewide and national news events is provided by the KSL 5 News Team, along with updates on sports and the weather forecast.
The Browser 5.0 | Weekdays at 12:30 p.m.
Lori Prichard and Andrew Wittenberg bring you the latest from around the web and social media and how it affects Utah.
Studio 5 with Brooke Walker | Weekdays at 11:00 a.m.
Watch Studio 5 with Brooke Walker and get inspired! Expert contributors share advice and solutions for improving relationships, home and community.
KSL Live at 5
The latest updates on the day\'s news events, sports scores, weather conditions and rush-hour traffic are provided by Deanie Wimmer, Mike Headrick, Kevin Eubank and the KSL 5 News Team. Weekdays.
KSL 5 News at 6
The day\'s top news items are presented by Deanie Wimmer and Dave McCann, along with the sports scores and the latest weather report from Kevin Eubank. Weekdays.
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An in-depth look at the topics, people and stories that inspire Utah with Deanie Wimmer and Dave McCann, including up-to-the-minute news and weather with Kevin Eubank. Weekdays.
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The day\'s major news events, business reports, local sports updates, weather information and tomorrow\'s forecast are presented by Deanie Wimmer, Mike Headrick, Dave McCann, Kevin Eubank and the KSL 5 News Team. Weekdays.
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The day\'s top news items presented by Keith McCord, along with the sports scores and the latest weather report from Dan Guthrie. Saturdays/Sundays, 4:30pm, 5pm and 10pm.
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Take a journey through Utah\'s back country with KSL Outdoors with Adam Eakle.
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100 years ago
Safety Director Daker has received word from the Seagrave Company of Columbus that the aerial truck will be shipped to Marietta around Oct. 1.
The Parkersburg Fair was the site of a horse race Thursday afternoon (Sept. 26). Halley's Comet put on a good show, but Pearl Carter was the crowd favorite.
Compiled by Amanda Nicholson, Marietta College Special Collections.


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12-12-12 Special Day
Significant sequence thought to bring good luck
December 12, 2012
It won't happen again for 100 years, so some people are taking advantage of today's date, 12-12-12, to do something special—like get married. "I have two weddings Wednesda....
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The Northern Ohio Violent Fugitive Task Force tracks down crime suspects in Stark County and surrounding areas.
Each week, GateHouse Ohio Media features one of the fugitives being sought.
AGENCIES: The U.S. Marshals and the Canton Police Department
SUSPECT: Steven M. Burchett
DESCRIPTION: Black man who is 5 feet, 6 inches tall and about 145 pounds with black hair and brown eyes
CHARGES: Aggravated burglary, domestic violence and criminal damaging
ALLEGATIONS: He is accused of grabbing his ex-girlfriend by the throat, punching her in the face and later kicking in her front door and assaulting her again.
LEADS: He was last known to be in or around northwest Canton.
HOW TO HELP: If you have any information about Burchett, please contact the Northern Ohio Violent Fugitive Task Force at 1-866-WANTED or Text keyword WANTED and tip to 847411 (tip411). Tipsters can remain anonymous and reward money is available.
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Location, ST | website.com


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Alibaba plans to hold its initial public offering -- which could be the largest ever for a technology company -- in the United States, and Yahoo is already reaping rewards from its early investment in the Chinese powerhouse, with the Sunnyvale company's stock shooting higher Monday morning.
Alibaba officially announced Sunday that it would file for an IPO in the United States instead of Hong Kong, though the e-commerce company news release said that a future filing in China for a dual listing is possible.
"This will make us a more global company and enhance the company's transparency, as well as allow the company to continue to pursue our long-term vision and ideals," the company's statement read.
Founded by Jack Ma in 1999, the Hangzhou, China, company is well-known internationally for its self-titled website, which links small and medium-sized businesses around the world with manufacturers in China and elsewhere. The approach helped Alibaba enjoy an annual growth rate of about 50 percent of registered users from the U.S. from 2008 to 2012, when it reached 6.2 million American users at the end of last year; total membership checked in at 36.7 million registered users from more than 240 countries and regions, with more than 2.8 million supplier online storefronts and more than 5,900 product categories.
The company has its hands in several other pies as well, including its Taobao Internet retail website, which launched in 2003 and is analogous in China to eBay or Amazon in the states. In fact, Alibaba Group claims a larger gross merchandise volume -- a measure roughly equal to gross sales -- than eBay or Amazon combined, and could eclipse Wal-Mart in sales within five years.
Yahoo invested $1 billion for a 40 percent stake in the company in 2005, when the Sunnyvale Internet company's cofounder, Jerry Yang, was CEO. Yahoo has already realized large profits from the deal, with current CEO Marissa Mayer selling half of that stake back to Alibaba for $6.3 billion in cash and $800 million in preferred stock in the company, as well as a cash payment of $550 million for intellectual property and other considerations.
Yahoo came away from that deal with about $4 billion after taxes, the bulk of which was used to buy back stock, while still holding on to a stake of about 24 percent of Alibaba. Investor excitement has shown up in Yahoo's stock price, which more than doubled in 2013 despite the company's revenues showing few signs of growth. Alibaba's revenues topped Yahoo's for the first time in 2013, when the Chinese company's sales flew 65 percent higher to finish higher than $6 billion, while Yahoo's revenues declined 6.1 percent to $4.7 billion, according to Yahoo's annual report.
Yahoo's shares roared higher again after the IPO announcement, gaining 4 percent Monday to close at $39.11.
"There are certainly some smart investments that I owe to my predecessors. Very notably, Jerry Yang's investment in Alibaba is something that people are very excited about," Mayer said at a conference in San Francisco last year.
While Alibaba has not established how many shares it expects to sell nor a preliminary price range, experts say the company is currently worth as much as $200 billion, topping Amazon's market capitalization, $172 billion. An IPO that comes anywhere near that type of valuation would easily top Facebook's $104 billion value during its May 2012 IPO, when the Menlo Park social network raked in $16 billion, the most ever for a technology company.
Alibaba's negotiations to list its company in Hong Kong fell apart because Alibaba refused to change its unique management structure to abide by that exchange's rules, according to reports late last year. Hong Kong's exchange does not allow dual-class stock structures that give early investors greater power than new stockholders, a tactic used by several Silicon Valley powerhouses including Google and Facebook; while Alibaba is not seeking a dual-share structure, its partnership model allows the partners to dictate who sits on the company's board instead of shareholders, which Hong Kong would not allow.
Contact Jeremy C. Owens at 408-920-5876; follow him at Twitter.com/jowens510.


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LOS ALTOS HILLS -- The Archbishop Mitty girls were determined Saturday night. Having lost to Sacred Heart Cathedral twice this season, losses that cost the Monarchs a league championship, Mitty had one more shot in the West Catholic Athletic League tournament final.
It took more than determination to beat Sacred Heart, but the Monarchs finally got over the hump, edging the Irish 54-50 in an overtime thriller at Foothill College.
"We were definitely hungry," Brown-bound senior Emily Dinger said. "It was definitely a goal for us to come out and just give us our all -- and that's what we did."
For Mitty to win, it took lockdown defense in the fourth quarter and overtime, and it took a big night offensively from Dinger, who scored 22 points.
After a back-and-forth opening quarter, Mitty trailed until Vanessa Garner drove for a layup, drew a foul and swished a free throw.
Dinger followed with a 3-pointer and Sami Oliver made a free throw to stretch Mitty's lead to 45-40 with 5:23 to play.
But Sacred Heart wasn't done.
Ge'anna Summers-Luaulu, who led the Irish with 18 points, scored two baskets down the stretch, including a spinning drive to the basket that the tied the score 45-45 with 1:15 left.
Both teams had chances to break the tie in the final minute. But the defenses were too good, and they needed an extra four minutes to settle the outcome.
Sacred Heart took a 48-47 lead as Briannah Smith scored and later hit a free throw. But Kaliya Griffin's jumper gave the Monarchs a lead they would hold over the final two minutes.
Mitty, the reigning Division II state champion, had lost to Sacred Heart 56-51 at home in January and 47-43 in San Francisco on Feb. 7.
"Even though we had lost twice, I felt we were in both games," Mitty coach Sue Phillips said.
Boys basketball
Archbishop Mitty 69, Serra 50: Late in the first quarter of the WCAL boys tournament final, Mitty star Aaron Gordon drove through the lane and got fouled hard by Serra's Matt Dickerson.
The two got tangled under the basket, and an exchange occurred. The referees called double technical fouls, giving Gordon a third foul just 6:18 into the game.
Even with the 6-foot-8 forward stuck on the bench the rest of the half, Mitty turned a tight game into a 13-point halftime lead and went on to win the title in convincing fashion.
"My teammates really picked me up," Gordon said. "They stepped up, hit big shots and played good defense. That's what made the difference."
It was a dazzling first half for two-time defending state champion Mitty, which ended it with guard Connor Peterson dribbling behind his back to avoid a defender and then passing to Brandon Abajelo on the wing. The senior buried a 3-pointer in front of the Serra student section to give the Monarchs a 32-19 halftime cushion.
"That was just a great play -- Connor is a great passer, a great dribbler," Abajelo said. "I knew he was going to give it to me. I just had to knock it down."
Peterson led Mitty with 13 points. Abajelo had 12 points -- 10 in the first half -- and Gordon finished with 11.
Henry Caruso led Serra with 21 points.
The victory was Mitty's second in three games this season against Serra and gave the Monarchs both the league's regular-season and tournament championships.
For more on high school sports, see the After School blog at blogs.mercurynews.com/highschools. Follow Darren Sabedra on Twitter at twitter.com/DarrenSabedra.


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Somewhere in a small room in a state office building in Lansing, employees are combing through hundreds upon hundreds of applications for medical marijuana cards.
"We get so many applications, in no way can we review them all," Rae Ramsdell said. "So we look for ones with missing information and deny those first."
Ramsdell, is the acting director in the Bureau of Health Professionals. It's her job to oversee the Medical Marijuana Act application process. With a full-time staff of eight, plus nine temporary workers, they still can't get to through them all, which this month is averaging about 770 per day.
"We started with a staff of three, we didn't have that many applications in the beginning," she said. "I've been doing licensing programs for awhile and usually we get an overwhelming batch in the beginning, then they die down. In this program they just haven't, in fact they continue to increase."
In the two years time since voters approved the act, there have been nearly 129,000 new and renewal applications. Currently there are more than 73,000 registered patients in Michigan and 28,000 caregivers.
Karen Kraft is one patient. She was diagnosed with Hodgkin's lymphoma in 2005. After a round of chemo, the cancer returned in 2009. She didn't start using medical marijuana until this year.
"I've used it for pain, there's a lot of pain with chemo and it makes it go away," she said.
Kraft said it's helped in ways other drugs haven't and she knows people with different kinds of debilitating illnesses who feel the same.
"I know there's abuse out there, but there are so many legit patients like myself who use it," she said.
The Attorney General said he supports the law for the narrow use it was intended, specifically for patients like Kraft, but recent state statistics show only two percent of patients named cancer as their reason to get the card, the rest named unspecified chronic pain.
"It's a poorly crafted law full of problems which we are now seeing all across Michigan," Bill Schuette said.
Schuette blames the vague wording of the law for most of the problems, and points to the plethora of dispensaries popping up on Michigan Avenue, just steps from the state capitol, as proof this law is inherently flawed.
"The law is filled with problems, it was designed for a narrow group of people going through an incurable illness," Schuette said. "What we're seeing happen instead is this is being exploited and abused by people who want to legalize drugs."
A completely different issue is zoning. How should cities regulate medical marijuana facilities? That was a major topic in an April Michigan Municipal League conference.
"We don't want to outlaw it, we just want to make sure everyone is on the same page," John DePetro, mayor pro tem of the City of Marquette, said.
"There's still great diversity on what is the right thing to do," Ron Gillham, mayor of Huntington Woods, said.
A lot of communities are in wait and see mode, meaning they're waiting to see if the legislature votes to change or define the law. To change the letter of the law, they would need a 3/4 majority vote in both houses, which is extremely difficult to get.
In the meantime courts are getting slammed with all kinds of issues relating to medical marijuana, and it seems definitive answers are a long way off.
"Some of them starting to get resolved, others we're looking at 2,3,4 years until they're finally resolved," Attorney Michael Woodworth said.
Woodworth said municipalities should set their own rules and not wait for the legislature. They should also remember to collaborate with all stakeholders involved, including dispensary owners.
"Let it be written so we can abide by it, " Shekina Pena, owner of Your Healthy Choice Clinic in Lansing, said. "Allow us to get more respect as a business. There are a lot of reputable businesses out there. There are also wild people out there bending the laws making us all look bad also."
Several bills have been proposed to clarify certain details of the law, but no full votes have been taken.
Attorney General Schuette said he's supporting county prosecutors in court, and working with lawmakers on drafting better language.


text:
No minimum purchase. First time buyers only. Click here to activate.
Please click the Shipping Info tab
for important information regarding the shipping policy for this product.
Petmate Litter Pans have a raised high-back design to help contain litter scatter. They're made from 25% recycled content and made with Microban antimicrobial product protection. Made in the USA.
The product comes in assorted colors, however the color choice is decided by the manufacturer when shipped.
What is Microban?Microban technology is built-in antimicrobial protection that gives products an added level of protection against microbes such as stain and odor causing bacteria, mold and mildew. Microban protection continuously fights the growth of microbes such as odor and stain causing bacteria, mold and mildew. Microban makes products easier to clean and keeps them cleaner between cleanings.
How does Microban protection work?Microban technology is built in to a product during the manufacturing process and becomes an intrinsic part of the product inside and at the surface. When microbes, such as bacteria, mold and mildew that can cause stains, odors and product deterioration come in contact with the product surface, Microban protection penetrates the cell wall of the microbe and disrupts key cell functions so that the microbe cannot function, grow or reproduce.
Review Rating: 4
Country of Origin: USA
Manufacturer: Petmate
This item will ship separately from other items:
The reviews below are presented for informational purposes only and are not intended as an endorsement of any product. The information is not intended to be a substitute for visits to your local veterinarian. Instead, these testimonials offer the reader information and opinions written by pet owners and/or veterinarians concerning animal health and products that they have used.
(based on 18 reviews)
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(1 of 1 customers found this review helpful)
14 Cats and everyone fits...
By janiken
from Belle Chase Louisiana
About Me Long-time Pet Owner
Comments about Petmate Hi-Back Cat Litter Pans:
I have 14 rescued cats...All sizes and shapes ...They all seem very happy with these large litter boxes...Makes cleaning easy because they do not throw litter everywhere and waste stays put till scooped...We are all happy...Tks..
Bottom Line Yes, I would recommend this to a friend
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Ultimate BEST!!!!
By Race Girl
from Gainesville, GA
This litter box is truly everything it says it is. The litter tracking is reduced by over 85% and it is just roomy for her. The high back is the key on keeping the litter in. I highly recommend getting the biggest sized one available.
Works well!!!!
By John's mom
from Honolulu, HI
Wow! One day and litter scattering is down by 90%! I have a small cat and the smaller box (jumbo) is a good size for him. Bigger cats or multiple cat homes might like the bigger one. I received a blue box.....(no color selection) and would pay more, even double, for a color choice....
Merchant response: Bummer, we know, the vendor just doesn't allow us to have a color selection or we would!
By Nor
from Lempster, NH
I have 2 cats & one of them pee's over the side of the cat box. I was looking for something with higher sides. I was concerned that this wasn't as high as necessary but I have used this box for a couple of weeks now and am happy to report that there have been no messes! Also this is much easier to clean than my old box, the mess slides right off, very happy & the price is right!
(2 of 2 customers found this review helpful)
By Room41more
from Las Vegas, Nevada
This is my second purchse of this litter pan. It really does keep the litter in and helps to prevent accidental 'spills" over the edge. It holds enough litter for mulit-cat households and those with larger cats. I have one cat that is 18 pounds and this works well for him. I also noticed when I change the litter and clean the box, there is no pungent odor due to the Microban. Just use soap and water,(other chemicals are toxic for kitties) rinse and let air dry. I cannot smell any odor but it still leaves the kitties own odor for them to be familiar with where to go. With their hyper sensitive smell, it works for them and doesn't bother me. Win, Win!
Great Litter Pan
By CSA
from Navarre, FL
I like this product because of the following reasons: it's made of recyclable material and the high back does keep the litter in. My two cats still manage to track litter outside of the pan though. The only thing I wish this pan had would be a detachable cover, because it just seems so exposed. My girls like their privacy. :-)
By tanja378
from nyc
About Me New Pet Owner
i haked an [@] HOL into a litter box and this is the only high edge pan that fits the [@] HOL cube. thank you ONP for carrying this :)
Perfect size high-back styling and color
By Katy80K
from Las Vegas, NV
I placed this box next to another litter box, and this one blends in so well and is designed to prevent litter spatter.
Perfect for male cats
By Deb
from Memphis, TN
I have a male cat that likes to urinate as if he is "marking" his territory. No other litter box offers the high back that contains and controls the great effort he expends when arching his deposits into the box!
Cat's love it !!
By tigercharm
from Chicago, IL Area
I was shocked at the size when it came in. I have 2 litter boxes and one of them cracked, so I bought this one to replace the cracked one. Once the new cat box was down, the cats instantly started using the new one and not the other one. I will be purchasing another one of the Petmate High Back litter boxes real soon :)
© 2016 Only Natural Pet LLC - All Rights Reserved


text:
Drilling industry creates housing demand locally
Greatest impact on rental market
October 21, 2013
PARKERSBURG — The local housing industry has been impacted as the Mid-Ohio Valley experiences a resurgence in the energy market because of drilling in the Marcellus and Utica shale fields....
The funeral home in the area should be marketing to them as well because they will be dying off in 10 years or so from cancer.
3 Agrees | 8 Disagrees | Report Abuse »
So most of the oil workers travel with these drilling companies...I knew when they said there would be Jobs for the local people there'd be very few...You got to give it those good ole boys from Texas, they sure can keep a straight face when they lie right to your face...
7 Agrees | 5 Disagrees | Report Abuse »
@Asknot The prices are going to go through the roof over the next few years till they pack up and go home. It's going to drive all the middle class and poor out of the area that can't pay the new rent.
8 Agrees | 4 Disagrees | Report Abuse »
Price Gouging?? benefiting to excess from a short-term change in the demand curve. In other words, Greed; the new American Way...
4 Agrees | 5 Disagrees | Report Abuse »
As a low-income person, I've found it difficult to find a decent and affordable rental property. I'd like to move from the apartment where I currently live, but there's nothing else available that I can afford. Guess I'm here to stay, even though it's very substandard housing.
6 Agrees | 4 Disagrees | Report Abuse »
How many gas compressor mechanics does it take to keep gas flowing from our area to say, New York City?, New Orleans, the Tidewater area?, or to the destination of the future, high compression container ships going to China....
1 Agrees | 2 Disagrees | Report Abuse »
Hmmmmm, so its demand creating jobs, needs, oppurtunities, thought that was tax cuts???
3 Agrees | 2 Disagrees | Report Abuse »
The only people that are getting rich areoil/gas companies.Lets say you get a check for your land say for $250,000 after federal tax 39% state tax at 6% local tax 2% obamacare 3.4% you walk away with $125,000 and land that can never be used for anything but drilling.
3 Agrees | 3 Disagrees | Report Abuse »
Notice how the incoming workers and families are opting to rent existing houses rather than have new ones built. Seems they know a little something about how non-permanent their operations are in the MOV.
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So now the tax rates are too high and taking too much of a bite out of bonuses paid to the mineral rights owners of the land. Seems the now expired tax breaks for "the rich" and the added taxes of Obamacare would have saved these "rich" several thousand in taxes but they need to pay their fair share. You might want to talk to some of the local laborers hired to construct the pipelines but they might be too busy working 12 hour days to talk with you. Labor halls are scrambling to find qualified (drug free) workers that could be hired. They work hard but make decent money and they are from the area. Few people can walk up to the drilling platforms and have any clue as to their operation. This will take time for the training to catch up to the positions, but then those trained workers can replace the travelers who would rather be closer to home in the first place. I worked over thirty years in industrial construction and most travelers followed the boom and would
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pack up and leave as soon the hours were cut to forty per week. The expense of maintaining two homes kept them on the move.
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@Random21 I sure hope you got screened for cancer your 66% more likely to have it.As for the workers being hired in the county it's one big lie only 20 people or less have been hired the drug test BS is just that BS.
1 Agrees | 6 Disagrees | Report Abuse »
Like mister sunshine said, the O & G drilling is going to kill everyone. Just like the coal power plant workers, who have retired, and are only living into their late 80 and early 90... Were all doomed....
1 Agrees | 0 Disagrees | Report Abuse »
What goes around comes around or in this case, the influx of construction workers on the second edition to that Muskingum River plant for Ohio Power, the crews in the area building that Tenneco gas pipline near McConnelsville; rental properties where few and far between even spaces with utilities to park those new larger mobile homes. R.V.'s except for camping trailers were in the future. This all took place in the period of time between 1954 to 1957 when we moved from Harrison County down to Beverly. By the way, the relatives in Harrison and nearby Carroll Counties can't believe the money changing hands over gas leases. Shades of over a hundred years ago during the first big energy boom. It won't last.
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The Kapral Memorial Tournament will be entering our sixth year of operation. Each year our tournament has grown to become one of the biggest and most competitive in our area. Join us for our 6th Annual Kapral Memorial Tournament.
Location: Doc Bresler's Cavity Busters Flyers Skate Zone
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Philadelphia, PA 19154
Dates & Levels:
There will be photography, tournament apparel, silent auctions, scholarship essay contest, & no spectator fees.
Secure your spot now!!
Contact Jacqui McGrenra by phone 215-817-5311 or by email@example.com or Roman Bussetti by phone 215-618-0053 or by e-mail email@example.com
For more information visit our website www.kapralhockey.org
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.


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USS Hera
this wiki
The USS Hera was a 24th century Federation starship operated by Starfleet. At the time of the ship's disappearance, in 2370, the Hera was under the command of Captain Silva La Forge. This starship had a crew of over three hundred that consisted mainly of Vulcans. The Hera's warp coils used trionic initiators.
In late 2369, seven months before the ship's disappearance, Silva La Forge assumed command of the starship. To celebrate, Captain La Forge hosted a party for her crew.
The following year, three weeks before her disappearance, the Hera received several new transfers including a chief engineer who liked to "juice" the engines. A week later, the Hera was in the same sector as the USS Enterprise-D.
Ten days before the ship's disappearance, the Hera traveled close to the planet Marijne VII before arriving at Deep Space 3. A day later, after receiving her orders, the ship left on a courier run, and was in communication with the space station for five days. On the sixth day, the station failed to establish a connection with the ship, and three days later, the Hera was declared missing.
A massive search mounted by the USS Excelsior and the USS Noble failed to discover any trace of the ship. The ship was believed lost and a memorial service was later held for the crew on Vulcan. (TNG: "Interface")
External linkEdit
- USS Hera (NCC-62006) at Memory Beta, the wiki for licensed Star Trek works


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Friday, Feb. 1 • 7 p.m. CT
Dugan Wellness Center (1,200) • Corpus Christi, Texas
The Texas A&M - Corpus Christi women's basketball team will return home to host Sam Houston State at the Dugan Wellness Center on Friday, Feb. 1 in the second half of Southland Conference action. The Islanders are looking to snap a string of eight conference losses and bounce back from a 65-46 road loss to the Bearkats earlier this season. The Islanders are coming off a 66-54 road loss to Southeastern La. on Thursday while Sam Houston State leads the league with a 7-1 record.
Friday's game will mark the 18th meeting between the two teams. The Islanders have the 12-5 all-time series advantage and are 6-2 when playing the Bearkats in Corpus Christi. Sam Houston State enters Friday's game with an 11-9 record, including a 7-1 record in SLC play while the Islanders are 1-18 and 0-8 in the SLC.
Head Coach Royce Chadwick is in his first year as the Islanders' Head Coach. Chadwick, who spent the previous 11 years at the helm of the Marshall University program, has 562 wins on his collegiate coaching resume. Chadwick is looking for his first SLC victory since winning the SLC title with SFA in 2001.
•Jessica Jammer powered the Islanders with a season-high 22 points on 10-of-19 shooting from the field on Saturday at Southeastern La.
•On Thursday at Nicholls State, Taryn Gregory paced the Islanders with a season-high nine points.
•The Islanders outrebounded the Colonels on Thursday, 41-25, behind Ashley Darley's eight boards and Brandi Huff's seven. On Saturday, the Islanders and Lady Lions were even at 24 boards apiece.
•For the fourth straight game, the Islanders had contribution from their bench. On Thursday at Nicholls State, the Islanders' bench notched the 23-21 advantage and on Saturday the Islanders' outscored the Lady Lions' bench 10-8.
•Texas A&M - Corpus Christi's first victory of the season came before the holiday break on Dec. 18 vs. Cornell, 52-49. The team snapped a 10-game losing streak dating back to the last season and marked Coach Chadwick's first victory at the helm.
•Janae Blount leads the team with 8.5 points per game, which ranks 22nd in the Southland Conference. Jammer leads the Islanders in conference play with 9.3 points per game.
•Coach Chadwick has used 10 different starting lineups this season. On Saturday, he used the starting lineup of Imani Dunn, Brandi Huff, Jessica Jammer, Verne'qua Taylor and Taryn Gregory for the first time this season. 10 of the 12 active Islanders have started at least two games this season.
The Bearkats and Islanders will meet for the 18th time in program history. The Islanders have the 12-5 advantage in series history.
The Islanders opened the conference season against the Bearkats on Friday, Jan. 4. The Islanders cut an early deficit to one with five minutes to play in the first half but Sam Houston State's Britni Martin tallied 26 points to lead the Bearkats to a 65-46 victory. Jammer led the Islanders with 12 points while Alisa Roberts and Ashley Darley each chipped in seven points. Last season, the Bearkats topped the Islanders 65-56 in the Dugan Wellness Center.
Sam Houston State has won eight of its last nine games, including seven in conference play. The Bearkats have only dropped one conference game and that loss came on the road at McNeese State. The Bearkats sit at the top of the SLC rankings with a 7-1 record. Sam Houston State is coming off a 70-63 road victory at Nicholls State and a 58-53 road victory at Southeastern La. Sam Houston State is averaging 62.8 points per game behind Martin's 17.4 points per game and Sequeena Thomas' 13.7 points per game. Thomas leads the boards with 12.7 rebounds per game.
The Islanders were picked to finish eighth in the Southland Conference Coaches' Poll after finishing with a 5-11 conference record last season.
At Nicholls State, Imani Dunn tallied eight points all in the first half, including 2-for-4 from behind the arc in her third start of the season. Prior to that, the senior made her first season start vs. Oral Roberts and gave the Islanders a spark, scoring the first seven points for the Islanders. She also tied a career-high three from behind the arc in a career-high 32 minutes. At Southeastern La., Dunn tallied six points going 6-for-8 from behind the arc.
Jessica Jammer has powered the Islanders' offense in conference play. She is second in scoring with 8.2 per game and has registered six double-figure scoring games this season. She leads the team with 5.4 rebounds per game, which is good for 19th place in the SLC. The senior leads the Islanders in conference play with 9.3 points per game.
Freshman guard Janae Blount is leading the Islanders with 8.5 points per game which is good for 22nd in the SLC in scoring. She has scored seven double-figure scoring games this season. The Washington, D.C. native scored a career-high 21 points vs. Auburn and tied her career-high four three-pointers at the 26th Annual Omni Hotels Classic in Boulder, Colo. to earn a spot on the All-Tournament team.
Ashley Darley has made starts in 14 of the 19 Islanders' games. She is third on the team with 6.2 points per game in 17.2 minutes per game. She along with Jammer have chipped in a team-high 26 steals apiece, which is good for a tie for 13th place in the SLC.
Darling recorded a season-high 17 points at UTPA and grabbed a season-high seven rebounds vs. Auburn. She also scored 12 points in both games against Colorado and Auburn in the Omni Hotels Classic. She netted a game-high 14 points vs. UTPA and chipped in four of the Islanders' season-high 18 steals. She led the team with 12 points on 5-of-7 shooting at Lamar.
Right behind Darley is Alisa Roberts who is fourth on the team with 5.8 points per game. The senior tallied a season-high 16 points vs. Texas State.
Last season's Southland Conference assist leader Verne'qua Taylor brought back her old ways vs. Texas State with a season-best eight assists. She followed that performance with six assists vs. Cornell and seven at Nicholls State.
Taryn Gregory has dished out 29 assists and has started in 12 of the Islanders' 19 games this season. She tallied a season-high nine points at Southeastern La. Marquesha Anderson-Sparks has been strong this season from the charity stripe with a .775 percentage (31-of-40). The junior made her first season start at Lamar and started against Central Arkansas where she went 7-for-8 from the free throw line.
The Islanders' bench has outscored its last four opponents. The Islanders notched the 16-8 bench advantage vs. Oral Roberts and followed it with a 21-13 bench advantage vs. Central Arkansas. On Thursday, the Islanders' bench outscored Nicholls State's bench 23-21 and on Saturday, the Islanders' outscored the Lady Lions' bench 10-8.
Royce Chadwick is the fourth coach in Islanders' history to make his debut on the sidelines. He holds 562 wins on his collegiate coaching resume and seven NCAA Tournament bids. Chadwick is familiar with the Southland Conference after coaching stints at Stephen F. Austin and Sam Houston State. Chadwick was named the Southland Coach of the Year in 1997. He has 28 years of experience coaching women's college basketball and four career wins in the NCAA Tournament. Roxanne White joins Chadwick on the sidelines as the Islanders' Associate Head Coach. Darren Brunson also made his Islanders' coaching debut this season as the Islanders Assistant Coach. Geoff Grawn is in his 11th season on the Islanders' staff as an assistant coach.
The Islanders will host Lamar on Thursday, Feb. 7 in the Play4Kay Pink Game at the American Bank Center. Tipoff is slated for 5 p.m.


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Sep 27, 2007
Jan 23, 2008 5:31 PM
Transition Update
Hi folks,
Since my last post I have traveled from Boston to San Diego for an extended visit. I am now working directly with the Active team on many of your issues and suggestions that have arisen from the transition. Today I want to report on the following:
Login issues
Forum improvements
Active Trainer plans
The Couch-to-5K Program
The Active Login
Obviously this did not go the way we had planned. Log-in should be simple and not difficult. I am not going to offer any excuses since it is clear we could have done a better job. As of today I believe most of the login issues have been resolved, however I am aware that users are still unable to stay logged in from application to application. This is a company-wide issue and it is our number one priority on our bug fix list. We hope to have it resolved soon. If you are experiencing any other problems, please email Geoff, Sara, Patricia or Toby at firstname.lastname@example.com and they'll address your concerns individually.
Forum Changes
There have been a number of improvements along with bug fixes in the forum area. They are based on the input you have supplied. I want to encourage you to continue posting suggestions in our Suggestion Box. Recent changes include:
We have improved the navigation between forums by adding a dropdown menu that makes jumping from forum to forum easier.
We are in the process of fully integrating the Search functionality into the forum and it should be operational by the end of this week.
We have added an Overview tab so you can view the most recent posts and replies from across all CR forums.
We corrected a bug in the email notification system. You will now get email notifications only from the threads you participate in. You can disable all future notifications from your My Active account preferences, but must stop current notifications by going to the specific thread.
As I mentioned in a previous post we added a polling feature. We will continue to post polls to solicit your input.
Active Trainer
The folks working on the Active Trainer product are paying attention to your issues with the log migration. They have received thousands of emails for enhancement requests and they are working to accommodate these items. In February, they are planning to release an update to Active Trainer to address the top 5 requests.
Run a report longer than 7 days.
Add activities, like Yoga and Elliptical Training.
Display total shoe mileage for all shoes and report on total shoe mileage for specific shoes.
Add and Log a workout in one single instance.
Activity Odometer that displays total distance/duration for the month.
Last week, you saw an update to the look and feel of Active Trainer. These changes were already in progress when the Cool Running migration occurred. I hope you will find the new site easier to use and more friendly for maintaining your log.
There were a number of logs that were not transferred in the original migration. We have now located all the logs and if you had an issue finding your information it is now available. To locate your Cool Running log on Active Trainer, log into http://training.active.com/ActiveTrainer with your Cool Running email address and Cool Running password. If you're unable to remember this information, please contact Active Trainer support (email@example.com) with the following information:
Cool Running Member Name
Cool Running Password
Cool Running Email Address (that was saved in your Cool Running profile)
Couch-to-5K Program
There has been confusion regarding whether the Couch-to-5K Program (C25K) is a free or paid program. For the record it has always been free and we have no plans to charge for it. You can access the program from our front page or go directly to it via this link: http://www.coolrunning.com/engine/2/2_3/index.shtml. We do offer a fee based module that will automatically add your workouts to your Active Trainer if you so desire.
The Last Word
In closing I want to thank everyone who has remained with us through this difficult transition process. As for the folks who have left, many of you have indicated that you are keeping an eye on our progress and this is encouraging to me. You are always welcomed back. Our goal is to improve our tools to match the needs of our users. I promise we will do everything we can to meet that goal.


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Don't know about legal. For me all my ripped TV program DVD's are way off. They playback perfectly via non-patched version and my PS3. While my S570 finds them and plays them, progress no doubt, as noted they are way off either transcoded or non-transcoded.
I appreciate your help but honestly I'm getting a bit confused. Do we need to recompile ps3 from source code or are we changing something in the jar file and rezipping?
I tried serviio. I'll stick with PS3 Media Server.


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I recently attended the Grand National Roadster Show (GNRS) at the Pomona Fairplex, home of the Los Angeles County Fair. You know the GNRS but you probably remember it as the Oakland Roadster Show. That was years ago before it moved to San Francisco and briefly San Mateo before heading to a larger audience in the greater Los Angeles area.
This was my second visit to the LA version of the GNRS. In so many ways it is a better venue. The Fairplex is a big place; the show takes up a bunch of buildings and some of the grounds. The core cars are still the best hot rods and customs in the world.
I was only able to hit the show on the last day, Sunday, because of other obligations. I got there just before the gates opened at ten in the morning. I kind of sped through the show so that I could get back to LAX for my late afternoon flight home. But I'm pretty sure I saw just about every single car there. I didn't spend much time looking at the motorcycles; they just are not my thing.
One thing I did notice was the age of the paying customers. I'd guess the average age was well north of 50. That's a shrinking audience. A sign of the age of the attendees was the vendor renting electric scooters.
The weather this year hurt attendance. It was cold and threatening rain most of the weekend. Attendance was light on Sunday but I overheard a couple of vendors talking about how it was busier than it had been Saturday.
Something has to be done to reinvigorate these shows, something to make them appeal to a younger crowd. I don't know what, though.
One change that has occurred over the years is the inclusion of rat rods. I am not a big fan of rat rods or that culture. It seems to me that the cars are caricatures of a time gone by. I wouldn't call them rat rods, more junk rods. It seems to me that the hot rodders of yore worked very hard to upgrade the image of the "sport" from that backyard junk to hand crafted works of art.
The National Hot Rod Association (NHRA) Safety Safari worked hard to educate rodders about the importance of a safe vehicle. I'm not saying the rat rods are unsafe but they do look it. Years ago the GNRS would not allow a car into the show with primer paint. Now they allow cars that are purposely made to look like they've been in someone's barn for years.
I noticed this year cars labeled as home built. I thought that was pretty cool. That's the way it often used to be done. A guy would buy something, dream how it should look, work away for months or years in his garage until it was the piece of art he dreamt of, doing all or almost all of the work alone or with just the help of family and friends.
So many of the rods are done by companies now; they look good — the work is first class. It's just that the cars are moving out of the availability of the average guy (or girl).
Due to the weather there were fewer cars outside. I liked the outside cars last year; often the owners sit with the cars and you can chat with them and find out about the cars. Many of the cars outside are driven to the show while many inside the buildings are brought in on a trailer. Yes, they all have to have all the legal requirements and they must drive in and out of the buildings, but they are not daily drivers.
I've looked through my pictures and I have to say my favorites are what are known as Track Roadsters, or Track Ts. By coincidence last year's and this year's winners of America's Most Beautiful Roadster (AMBR) were both Track Roadsters.
The 2013 AMBR is the John Mumford owned 1927 Track T powered by a Ford V8-60 with Ardun heads built by the South San Francisco's Roy Brizio Street Rods. It is a beautiful, period perfect piece. Just about the only thing I'd quibble with are the red, clear plastic fuel lines. Yes, they are period but they were dumb then and I think they are dumb now.
Last year's AMBR winner was also a '27 Track T, this one built by the SoCal Speedshop for Bill Lindig of Texas.
For more pictures go to www.brucehotchkiss.com. Next month I'll review a 2013 Buick Verano.


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Dice Sets
Dice sets, especially 7-piece RPG dice sets. Everything from metal dice sets and stone dice sets to pearlized and magma dice sets. Also includes other sets of dice such as 10d6 crystal dice sets.
Set of 7 Chessex Borealis Pink/silver RPG Dice$8.75
Set of 7 Chessex Festive Carousel/White RPG Dice$8.75
Set of 7 Chessex Gemini Black-Pink w/white RPG Dice$9.98


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Last year, like many in our community, I questioned the value and wisdom of hosting SnowGlobe over the busy New Year's holiday. This year, my wife and I were afforded an opportunity to attend on Saturday evening. All right, so it was more like late afternoon and yes, we departed as night fell and the temperature dropped.
Prior to recanting my concerns of yesteryear, I would like to commend our City Council led by Mayor Tom Davis for showing the wisdom to impose necessary restrictions on this year's event. Despite the fact that public support was less-than-unanimous, they went on to approve the rescheduling of this year's concert series showing great leadership and fortitude.
Speaking of fortitude our hidden gem, Lake Tahoe Community College, in my observations did an outstanding job in accommodating this very large and complex concert series. Congratulations to LTCC President Kindred Murillo and her staff for their amazing efforts in successfully hosting this event. Hopefully, the demographic they served will now consider LTCC as a potential institution for their higher education. Wouldn't it be great if South Lake Tahoe became better known as a college, town rather than just a one-trick tourism economy?
Consequently, my prior concerns have been replaced with a better understanding of the value of events of this nature. I understand that the promoter may be considering in addition to SnowGlobe No. 3 the first week of January 2014, a summer event in June or late August.
I now believe that in addition to SnowGlobe a "SunGlobe" would be great!
Dan McHale, general manager
Inn by the Lake


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So I have to throw my fears out there...
W3D3 was okay, but it hurt during some of it. A bit laborious, you know?
Tonight we run W4D1, and I'm just plain nervous -- what if I can't do it? And in five weeks -- FIVE WEEKS -- is the Turkey Trot...how on earth is that going to be possible? I know it can be, I just need to stop overthinking it all.
There, the fears are out there. Now to get over them.
We're crazy and in love. Can we do these 101 things?
Started C25K 9/28/09
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Canadian marathon runner
I just came back from week 4 day one. I thought it was going to be real hard. I am a bit sore in the back of my thighs from hiking I did yesterday. But for some reason I had the right adrenaline today! It went great! when I did the 3 and 5 minute runs I was able to focus on running and not stopwatch watching! From previous work outs I knew roughly how far I could run for 3 & 5 minutes. I focused on running to my destination instead of watching the clock so much. My calculations were right on! I don't use the podcasts. I think this is about the best I've felt since I started this. I did not feel like going out to run today either. But I feel so good after I do it! Hope Wednesdays day 2 goes as well. Hope everyone has a good week and gets your runs in!
Libby.. Of course you'll be ready for 5k! Even if you stay on a week some extra days.. you can just take walking breaks at your race. You will still do great! Remember one workout at a time. Think how far you have come! I'm doing a Turkey trot Thanksgiving day too~!
Couch to 5 K Graduation Day November 26, 2009
Dana Hills Turkey Trot Thanksgiving Day 2009 5 K.... Time 32:22 MY FIRST 5k
Jan 9 Irvine 5k Time 32:52
Feb 7 Super Bowl 10k 1:08:31 MY FIRST 10K
September 5 2010 DISNEYLAND HALF MARATHON: 2:41:00
We did Week 4, Day 1! It happened! Amazingly, the first three minutes flew by...I actually thought at the end of it, "Really? That's it?" Ha! That's it. Wow.
I started really feeling the burn at the end of the second five minutes...my calves were TIRED. But we did it without stopping and we felt great afterwards.
At the very least, I know we can complete this week. Baby steps.
yay for those of us running on Thanksgiving!
We're crazy and in love. Can we do these 101 things?
W3D2--- everything great---- first off- the weather----- almost 50 degrees this morning and termendous sun.- Everything spectacular. Last week or so- every morning I think that the fall leaves must be at their peak---and then the next day they are even more spectacular.
the brilliant sunshine this morning--- just made everything all the better--- running and listening to the crunch of the DRY leaves under foot--and looking up at the trees and noticing there are really TWO different color shows going on--- the obvious one with the tops of the leaves-- but also a cool,more subtle one if you run UNDER a tree and look up at the underside of the leaves---saw some really cool almost salmon orange ones today-------- plus you can't beat the weather---- Yestewrday morning had a good frost--- but almost 50 degrees this morning----and going to reach the high 60's-almost 70 tommorrow and thursday
so-- how did the run go----- in a word, GREAT!
did the 5 minute warm up walk--- then ran 90 seconds and then walked 90 seconds- which i like to do as it reminds me to focus on the right pacing------and then I ran SIX repeats of 3 minutes run/1 minute walk.- ZERO problems. I could feel my knees where getting a work out--and my upper legs felt ever so slightly tight immediately after--- but not unpleasant--did a 5 minute cool down walk--and by then everything felt A-OK
Plus running in windpants and a T shirt was great----- heck I might even dig some shorts back out for W3D3 on thursday if it is really going to push 70 degrees!
BTW- I am glad things are working for Libby- I was kind of wondering a few days ago because she mentioned her partner was struggling a bit and they were going to ad an extra day in W3. I t seemed like Libby was having a little better experience with this than her partner and I was thinking maybe the partner might get dis-heartened and quit the C25K plan-- hop everything continues to improve
I will finish W3 on thursday-and I think I will do it as a series of 8 repeats of 3mx1m. I think I am gonna run it on a different section of the towpath that has some 1/4 mile markers so I have a better idea how far i am actually covering than just time guestimates.
Best wishes to all--and get out and see the leaves!
I just finished w3d1 and i can feel it. Actually everytime I run I feel it for a day. The three minute runs werent to bad. The last 3 min was tough. But I felt I got a great workout.
I was excited and nervous before I started.
So, I did W4D1 last night!
Can you guys believe we are already at Week 4? Crazy!
Anyways, I was really nervous about doing it because, um hello, 5 whole minutes of running TWICE?! I was scared! I feel like I always have a hard time with the first jog/run of the session, my breathing feels off and I often feel like I'm struggling. By the end of the first 5 minute run, I felt more in control. After the 2nd 3 minute run, my hamstrings started to hurt and I got a dull pain in my right knee. When it was all over, I was exhausted but so proud of myself for actually doing it! I had to mentally talk to myself to keep myself going because I felt like I was struggling during the final 5 minute run. I feel like the first run of the week is always hard for me and then the 2nd and 3rd one aren't so bad.
I have found over the past few weeks that I'm sleeping better and have more energy overall. I have had chronic back pain for the past few years from 2 car accidents, which was part of the reason I stopped my old rigorous workout routine all-together. Since I started this program, I've noticed I hardly have the back pain, and I don't need to stretch or crack my back anymore for comfort. Love it!
started 1st C25K on 09/28/09, completed program
re-started C25K on 10/10/11 at W4D1
Started C25K 10/1/09 C25K Graduate 12/12/09
I started out not being a runner, but now I can say I really enjoy it. I use the Jeff Galloway method.
Miraclebabies.org 5K 11/15/09 43:17
St. Patricks Day 10K 3/17/12 1:30:28
W2D3 for me today. It was not my best effort, the cold I had earlier this week has turned into the flu. My coughing / wheezing has made it tough to do the simple things, never mind running. I didn't want to fall even further behind everyone else on this forum, so I pushed myself to hit the gym today. I found the running part wasn't so bad on my legs, I felt that I've made some improvements in my ability to complete the intervals. The big problem I had today was my lungs, I just had such a hard time breathing / catching my breath after the runs that it really impeded my ability to do the workout. I did complete it, and had to stop short only once on the last 90 second run because my wheezing was out of control. I'm looking forward to week 3, I know it will be a big challenge for me!
I'm hoping to be on my way back to good health by Friday, to start week 3. Good luck to everyone else, your progress and success with weeks 3 and 4 give me lots of hope to be successful when I attempt it!
Finished W3D1 got a bit off track last week but back to it. Today went well. The first 3 minute run was easier than I thought. I do the podcasts, so when he said it was time to walk again I was like...what??? Really???? The second 3 minutes was a bit tougher toward the last minute but I pushed through it. I am just so amazed at how I feel afterwards, energized and like I have accomplished something good for myself. Why did I not start doing this sooner? Well, I guess better late than never right? I have set a goal to run a 5K in Feb. So lets do this! I think I can!
We're crazy and in love. Can we do these 101 things?
Started C25K 9/28/09
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Canadian marathon runner
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.