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I have been thinking about and researching my own PC build since February. I've been on console for 10 happy years but I've decided that as I have less time to play games, I expect more out of them when I do - and the xbox one was not cutting it (far cry primal was so ugly). I plan on having this for 5+ years with minimal upgrades and headaches, using it mostly for school work, video editing, and games when I want to blow off steam.
This build first started out in a giant Corsair C70 and eventually got smaller and smaller as I realized how much I'd be moving it around next year with College, as well as trying to keep a low footprint. I don't care for SLI so I decided ITX is the way to go.
Paying for this build as a highschool senior isn't all that easy. I got a full ride to the local state college next year through Army ROTC and academic scholarships so my parents pitched in on the majority of the parts. Save the Monitor, video card, and peripherals. This build was mostly me looking to challenging myself, not just with the build but all the wiring and making something I could really be proud of. The build itself wasn't too tough; the the tough part was making everything looks nice (looking at you wires), but in hindsight I'm glad i spent the extra time on the little things.
I play action, RPG, and pretty much any kind of game, post your steam ID below and i'll be sure to add you!
A few disclaimers:
yes my desk/ table is ugly. The one in my room is too small and i'll be going to college soon so I figured I'd work with what I had. I'm proud of my cable management on this table, a lot of unseen duct tapage going on here.
Did I buy a 980ti 3 days after the 1080 came out? Yes. But I went with Microcenter and there 2 year item return plan. Whenever I feel like the 980ti ain't cutting it, I can take it back to the store and get a gift card with 500$ on it (looking at you 1080ti).
I plan to add some nice speakers, a webcam, a HDD, and a better chair by the end of this summer.
The motherboard is in fact in my case, the giant Noctua heatsink is covering it (beautifully).
*I bought a Noctua C14s at first but it wasn't cutting it, the stress test temps were fine but during gaming the fan would suck up the GPUs hot air and push that onto the heatsink, leaving me with some uncomfortable temps
*for some reason my voltage won't remain where it is manually set. I have it set at 1.280 but itll jump as high as 1.36, I put in an OC to 4.4 and turned off turbo boost, the Voltage still spikes under load but at least now its warrented.
*cable management for all those small headers and wires is pretty difficult especially in a small case like this, I tried my best but I still need to work on it.
TL;DR: very happy with this build, Going to college next year and I wanted something small and powerful.
Part Reviews
Did I absolutely need it? No, 6600k would've been fine for me. But I want this part to last me a while so i figured getting the stronger processor would be the best move.
CPU Cooler
This gave me alot better temps than the C14s, Really happy I switched
CPU Cooler
Great cooler but you'll need a reference or water cooled car, my situation had me sucking up the hot GPU air and it made my CPU temps as high as 75C while just playing the witcher 3
Great Motherboard, simple BIOS and easy to work with. Only issue is some weird voltage controls but its nothing to serious.
RAM is RAM, this is fast RAM. YAY
very fast game load times
I did not need this but I am so happy I got it, I put TW3 on here, I have never seen one loading screen.
Video Card
Tiny bit of coil whine, but shes powerful and all I need for 1440p.
Really great case, size is a little big but it was a pleasure to build in, just wish you could take the top off.
Power Supply
Made sure I got myself a good PSU, this came highly recommended, does its job and is very quiet.
Case Fan
I'm a fan of Noctua fans
Case Fan
got it for the colors, this thing at full RPM could make make my case fly away
Case Fan
really impressed with this fan, found it on amazon. Perfect for low profile
love this monitor, nothing but good things. I've never had an IPS display though so I can't compare it to that. Gsync and 144 hz is glorious
really impressed with the quality of the board, I also love having no bloatware.
expensive and heavy but other than that its a great mouse.
probably should have went with non gamer headphones but these are great and they look good
- 44 months ago
- 1 point


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Produced by AG Snus as part of their U Sample lineup, U Sample No. 7 Arctic White is a spearmint flavored chewing tobacco which comes in a convenient portion format. Due to the manufacturing process, you don't need to spit like you would normal chew, and I recommend placing the portions in your upper lip for maximum satisfaction. I've previously enjoyed reviewing AG's U Sample No. 5 Original, and so I was excited once I received a can of U Sample No. 7 to review and see how it compares! Every can of U Sample No. 7 comes with 20 portions, each containing 0.7 grams of extra strong chew for a total of 16.8 grams per can.
Once I opened my can of U Sample No. 7, I was greeted with a sweet aroma of spearmint with slight hints of tobacco in the background. After trying a portion, I gave the chew a few minutes for the flavor to develop, and within five minutes I began to notice a sweet tasting spearmint flavor begin to dominate. The spearmint was quite natural tasting and wasn't overly sweet, and this flavor lasted for about twenty minutes before slight hints of tobacco began to creep in. I began to notice a loss of the spearmint flavor around the half hour mark, and the chew became increasingly salty as time passed.
The portion material is soft, and portions fit comfortably in my upper lip without any issues. The chew is a white portion, and this makes the nicotine release more gradual, while at the same time extending how long you can keep a portion in for. On average, I generally removed portions a little before an hour due to a decline in flavor, but you could easily leave them in for longer without experiencing much drip.
As a whole, I found that U Sample No. 7 Arctic White was an enjoyable chew for those who prefer mint tasting chewing tobaccos. Moreover, the white portions made for a smooth nicotine release and fairly long lasting flavor, and I found myself putting in portions of U Sample No. 7 after as a refreshing post meal chew.

subset: commoncrawl


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Harry Potter: the wizard, the wand, the wonder
A couple of weeks ago, I went to the midnight premiere of "Harry Potter and the Deathly Hallows: Part I" with friends. Not naive enough to think we could get tickets the night of the show, we purchased our tickets a few weeks in advance. One of my friends had been counting down the days until the premiere pretty much since the date of the premiere was announced.
We got to the theater a couple hours early, and it's a good thing we did: the movie theater we went to was bustling with hundreds of excited young people. The auditorium we were assigned to was already packed with people decked in red and gold scarves or full-on character costumes, carrying wands of different varieties.
As I sat in theater, anxious and excited to see the first part of the final installment in the series that is beloved by so many, one of my friends said something along the lines of, "I forgot how big of a deal this is." And she's so right–Harry Potter IS a big deal.
And while people of all ages enjoy the series about the wizard and his adventures (my mom included), my generation has truly grown up with Harry Potter. I was seven when the first book was published in 1997, and I'll admit, I thought the whole concept sounded pretty strange. It wasn't until more books were released and my friends urged/forced me to start reading the series that I began to realize just how wonderful the books are. I was not alone in this realization: I can count on one hand the few friends around my age group who honestly don't like Harry Potter. And most of them haven't really read the books.
I can't think of anything else that has been as much of a cultural phenomenon for my generation than the Harry Potter series. For that, I think J.K. Rowling is absolutely amazing. Funny and lighthearted at times, dark and thrilling in others, this series appeals to girls and boys, men and women. I can honestly say that when I look back on my childhood, Harry Potter will be a large part of it. So thank you, J.K. Rowling, for delighting readers for years past and, in all likelihood, many years to come.


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what is FUE Technique ?
الخميس, 26 يناير 2017 by admin
[sg_popup id="1″ event="hover"][/sg_popup] Follicular Unit Extraction, sometimes referred to as follicular unit transplantation, is the modern technique of hair restoration. FUE is a more advanced method of hair transplants than previous techniques like strip harvesting transplantation or FUT (Follicular Unit Transplantation). How it works During an FUE transplant, a highly experienced doctor extracts hair follicles from the
- Published in Genel


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Overload protector
Middle hinge
Defrost timer. Turn the dial on the timer clockwise to advance it into and out of defrost.
Defrost thermostat
Crisper drawer
Crisper Cover
Dff9100 freez dr gasket
Shelf front trim
Door Gasket
Start doing it yourself with the confidence that comes with 100+ years of experience. We've got millions of parts, hundreds of brands, and thousands of step-by-step videos— everything you need to find it, fix it and finish the job right.


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I never believed there was anyone else out there. I knew completely that no one else would ever make me feel the way you did. You were the best thing that ever happened to me, and from the day I realized I loved you, I never even considered a future without you. -Ben in Derailed
Alyssa Rose Ivy is a Young Adult and New Adult author who loves to weave stories with romance and a southern setting. Although raised in the New York area, she fell in love with the South after moving to New Orleans for college. After years as a perpetual student, she turned back to her creative side and decided to write. She lives in North Carolina with her husband and two young children, and she can usually be found with a cup of coffee in her hand.
Fan Girls & Boys Welcome


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A Daily Leadership Essentials Quote
from Veritas Leadership Journal at HeartPathJournal.net
by David J. Hall
"The soul-winner must be a master of the art of prayer. You cannot bring souls to God if you go not to God yourself. You must get your battle-ax, and your weapons of war, from the armoury of sacred communication with Christ. If you are much alone with Jesus, you will catch His Spirit; you will be fired with the flame that burned in His breast, and consumed His life."
( Charles Spurgeon / from "The Soul Winner" )
#PastorsTip #DLE


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Designed to meet students (grades 9-12) where they are, Lakeside's High School Ministry provides an authentic weekly environment called HSM. On Sunday nights during the school year, HSM incorporates engaging worship, teaching, and discussion centered around relevant, Biblical teaching. Afterward, students break up into grade and gender-specific Community Groups to discover how to apply timeless truth into their own lives.
We also plan several big events throughout the year, go on impactful weekend retreats, provide service opportunities and spend a life changing week during the summer camp at BigStuf. No matter where your teens are in their faith journey, we have a place for them.


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Lebanon Prime Minister Siniora (appropriate name, huh?) breaks down in tears during his speech to Arab leaders, complaining about how his country is being wrecked. (Clue the violins)
As my grandfather (may he rest in peace) used to say, my heart bleeds borscht. Stop your wailing and kick the terrorists out of your country. If you can't do that, then shut up. You have noone to blame but yourself. (I am also extremely skeptical about this performance. Arab leaders do not cry in public. I have a feeling this was meant for the western press - all of the moonbats will lap this up.)
On the home front, the fighting continues steadily in south Lebanon, and the soldiers are moving steadily northward. The IDF reports that they have found numbers of rocket launchers set up in private houses aimed out of the windows, alongside huge stashes of rockets. Defense Minister Peretz has said today that the IDF will fight anywhere we have to in Lebanon, including places north of the Litani river, in order to stop the rocket fire.
The Galilee was hit today with about 90 rockets so far, 60 of them just in Kiryat Shmona. Thank G-d only four people were injured slightly.


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Lead Auditor Training course is one which teaches participants to perform quality management system audits from different perspectives. This course trains participants on how to create an effective Quality Management System. Once the candidate has completed lead auditor course from registered organizations, the candidate will gain better knowledge about the quality standards, quality control parameters, and they can analyze quality management and audit quality management in any organizations or institutions.
What are the requirements to be a certified auditor?
International Register of Certificated Auditors (IRCA) is a largest & internationally recognized organization which provides Occupational Health and safety Management training program me throughout the world.
Also which confirms that the organization or the individual meets the specifications of OHSAS 18001:2007 specifications.
Most of the course suppliers can use some combination of the subsequent analysis techniques:
Daily and continual assessment of student participation, interaction, leadership and time-management skills. Daily exercises and quizzes – audit role playing; interviewing; situation handling; etc.-Presentation exercises – oral and written opening and closing meeting role play exercises Case study Audit Report Written examination.
Taking and passing this course (both examination and different analysis requirements) is simply the primary step. Different necessities to become a formally recognized Lead Auditor include applying to an Auditor Certification Body like RAB/QSA or IRCA for Lead
Relevant Tags:
OHSAS 18001:2007 Lead auditor courses, OHSAS 18001:2007 Lead auditor course, OHSAS 18001:2007 Lead auditor training, OHSAS 18001:2007 Lead auditor courses in Chennai, OHSAS 18001:2007 Lead auditor courses online, OHSAS 18001:2007 Lead auditor training in Chennai


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Seven months after they first set up camp in Zuccotti Park, Occupy Wall Street protesters are actually occupying Wall Street. But after a relatively uneventful week of lawfully sleeping on the sidewalk near the New York Stock Exchange, the protesters have been met with a strong police response over the past two nights.
For the Occupiers, the move to Wall Street — after a month of high-profile efforts to establish a camp uptown in Union Square — represents a refocusing on the movement's original message.
"I think it's good we're back down here at Wall Street," said David Intrator, a frequent protest participant. "We're literally confronting the powers that be. "It's good for people who work on Wall Street to see every day and every night a different point of view."
Occupiers are relying on a 2000 federal ruling, Met Council v. Safir, which held that protesters occupying no more than half the sidewalk and not otherwise being disruptive are protected from arrest by the first amendment; sleeping on the street is a form of political speech.
But that ruling didn't stop police from arresting (and punching) protesters as they disrupted the sleeping group at 6 a.m. Monday morning.
Why the police shut the sleep-out down after allowing it for a week isn't clear, but activists speculate that they may have left themselves open to arrest by sleeping in a group of more than 25, the limit set by the Met Council ruling.
After Monday morning's arrests, protesters retreated to the nearby steps of Federal Hall, which, as a National Park site, is under the authority of the federal government and thus outside the immediate jurisdiction of the New York Police Department.
At 5 p.m., Park rangers told the protesters the site was closed, and that sleeping or camping on the steps was forbidden. While many occupiers initially wanted to return to the city sidewalks, effectively daring the police to arrest them in violation of the Met Council ruling, others were committed to staying on the steps, under the sheltering hand of an enormous statue of George Washington.
With more than a dozen officers and metal barricades blocking access to the patch of sidewalk where they had slept for the past week, protesters opted to stay on the steps, singing and sharing inspirational quotations into the evening. City police looked on from the street, but took no action.
At 9 p.m., half a dozen federal parks police climbed the stairs of the Greek-revival structure and lined up behind the protesters. But trouble didn't come until a half hour later, when a handful of neighborhood residents charged out of their buildings, shouting that they were trying to sleep and the occupiers weren't welcome.
Some protesters responded with derision, noting the early hour and accusing the residents of being one-percenters who plunged the country into recession. One resident waded through a line of police and assaulted one of the vocal occupiers before officers could tear him away. Minutes later, the protester was arrested, cuffed, and thrown into the back of a police truck. Officers took no action against the resident, who stayed on the scene, declining in colorful terms to speak to the press.
The fracas opened a period of heavy police action, as "White-shirt" officers pointed out protesters they wanted arrested — in many cases for "excessive noise" violations — and sent less senior officers to arrest them. In at least one instance, city police made an arrest on federal property, at the top of the stairs.
"I'm really glad the police are being proactive," said Matt, a resident of 45 Wall Street, who appeared to be enjoying the scene as he looked on in a baby-blue polo shirt embroidered with "1%" on the breast. "The first amendment is not a blanket permission for misbehavior. I do respect their right to protest, but I think the way they're going about it is disrespectful and disruptive. They make the sidewalks narrower, and a lot of them don't shower regularly."
But Fatima Roland, who lives around the corner at 15 Broad Street, disagreed. "Sure, it's a little inconvenient that they're here, but I'm sorry, that's the price of democracy," she said. "The people who are out here complaining tonight are all the One Percent. Anyone who knows anything about what's going on in this country should be out here supporting these people, not complaining."
At 10:30, several occupiers attempted to return to the sidewalk corner at Wall and Nassau Streets where they had been sleeping for the past week. Police immediately responded. "This is a high security area, you are not allowed to sit here," one officer told them, giving them a moment to move and then arresting them.
As the night wore on and the activists tired, they considered their options, ultimately opting to sleep on a distant stretch of sidewalk near the east side waterfront.
Bill Dobbs, who brings decades of activism and civil-rights work to his involvement in Occupy Wall Street, said he was frustrated that the evening's events once again centered around protesters' clashes with the police rather than the movement's larger messages, but he conceded the occupiers might have little choice in the matter.
"People say, 'Well, why do they have to be here?'" Dobbs said. "But the alternative is you're in your house, where you can't change anything, except by clicking online petitions. There's something special about these camps: It means the people have power. That's why the police want to make sure no one can get out of their house and gather."
Click here for a slideshow of images from last night's events on Wall Street.
Previous Coverage:


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With only 10 injury control research centers (ICRCs) in the U.S. funded by the Centers for Disease Control and Prevention, we are lucky to have one of them here in our state at the University of Iowa. ICRCs train the next generation of injury and violence researchers and professionals with the benefit of CDC expertise and support.
Read on to see how some of our UI IPRC alumni are impacting our field:
Family Violence Prevention
Laura Schwab-Reese, PhD, Community & Behavioral Health, 2015
As an Assistant Professor at Purdue University in Indiana, Laura Schwab-Reese is focused on preventing family violence and reducing its impacts on victims. One of her projects is determining how children talk about child maltreatment experiences on social media and how other people respond to these disclosures. She is also evaluating the role of simulated families (using actors) in the training of child welfare caseworkers.
"As a researcher, it's easy to get lost in the day-to-day aspects of the work and forget about the big picture," Schwab-Reese said. "When I stop and think, I realize that as a result of my work, kiddos who have experienced violence may receive better support and caseworkers may be better prepared to help families —which may ultimately reduce the negative impacts of child abuse."
Schwab-Reese also teaches public health courses and said she particularly loves working with undergraduate students interested in research.
"Because working with my research group is often the students' first experience with research, everything is brand new to them and they tend to be pretty excited about learning," she said. "I also really enjoy helping students to realize that injuries and violence are predictable and preventable, and that they can help with prevention."
One of the highlights of her career so far, Schwab-Reese said, has been meeting and spending time with others working in injury and violence prevention.
She said, "As a result of connections made at conferences and through UI IPRC faculty, I've had a chance to get to know the people who write the papers I frequently cite!"
Prescription opioid overdoses
Shabbar Ranapurwala, PhD, UI IPRC Post Doctoral Scholar, 2014 – 2016
As a Research Assistant Professor at the University of North Carolina, Shabbar Ranapurwala trains students in epidemiologic methods and conducts research on violence prevention, occupational injuries, and opioids, among others. Currently, he is working with the NC Department of Corrections to prevent opioid overdose death among former inmates.
"This is a population that is the most affected by the opioid epidemic, yet the most underserved and disadvantaged too," Ranapurwala said.
While a postdoc at the UI IPRC, Ranapurwala led a study that evaluated the effectiveness of Iowa's Prescription Monitoring Program (PMP). He found that rates of opioid pain reliever prescribing were increasing prior to the implementation of the PMP, but decreased after implementation. The UI IPRC shared this timely research with Iowa legislators in light of the growing spotlight on the nation's opioid epidemic.
Ranapurwala said his time with UI IPRC provided him opportunities to get his feet wet in various injury prevention areas.
"I got opportunities to teach epidemiology at UI Epidemiology and OEH Departments, learn and employ novel epidemiologic and analytic methods, and do grant writing," he said. "I use all of those skills on a day-to-day basis."
His advice to students is to study injuries: "Injury prevention might not sound so cool to many students contemplating a career in it, but one needs to realize that injuries are the top cause of death among individuals less than 50 years of age and lead to the most potential years of life lost. So the public health impact of injury prevention research and practice adds more to the societal potential than any other public health research area."
Eye injuries / Pediatric eye injuries
Nina Jovanovic, M.D. MSc, MPH, Occupational & Environmental Health, 2017
As a clinical ophthalmologist, Nina Jovanovic examines and treats patients and performs eye surgeries at Canton Hospital Zenica in Bosnia and Herzegovina. She also takes a lead in fostering research: At her hospital, Jovanovic implemented an eye trauma injury registry to help study eye injuries and predict visual function after severe eye injuries —the first of its kind in the country.
Jovanovic also does research to better understand and prevent pediatric eye injuries. She is currently evaluating if and how an eye injury affects later academic success and social inclusion of the injured child.
Before her studies and training in Iowa, Jovanovic said she had no experience in building the research, tackling data or making a successful prevention campaign.
"I have learned that knowing the epidemiology of the area where you plan any promotion or prevention campaign is the first step for the success of the project," she said.
What's next for her: Jovanovic recently received the 2018 developing country eye research travel fellowship from the ARVO Foundation for Eye Research to continue her training. She also has the goals to further develop the Oculoplastic section in Canton Hospital Zenica to become a referral center in Bosnia and Herzegovina, and to train new residents and fellows.
She said, "This would give them the opportunity I did not have in my country, as I had to obtain numerous short term fellowships outside my country."
Read about other UI IPRC alumni here.


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Oakland Athletics
On Deck: July 20th - Jason Wojciechowski on Samardzija, the AL West, and More
Kenny Ducey talks to Jason Wojciechowski (@jlwoj) of ESPN.com about the highly-competitive AL West, now featuring Jeff Samardzija, and some other items including Colby Lewis complaining.
On Deck: June 3rd - Can't Stop Those A's
Kenny Ducey and Jake Kring-Schreifels take you around the league, chronicling the success of the A's, Rays, and Pirates, and the major struggles of the popular World Series favorite, Washington. They also give their take on the bizarre turnaround of the Mets, and the Yankees' continuing slump.
Flickr | vpking
On Deck's 2013 Season Preview
Kenny Ducey and Kris Venezia prepare you for a great 2013 MLB Season, going division-by-division with predictions as well as player and team spotlights. They also predict the MVP, Cy Young, and Rookie of the Year winners, and as always, go in-depth on the Yankees and Mets.
Flickr | 1323
On Deck: January 17th - Morse Heading to Seattle
In a jam-packed On Deck, Kenny Ducey and Kris Venezia review the World Baseball Classic Rosters, get you up-to-date on the Yankees and Mets ongoing arbitration cases, and see what's happening around the league.
Flickr | L. Richard Martin, Jr.
On Deck: October 11th - Yankees Raul the Night, A's Keep Bernie Leaning
Kenny and Kris recap a wild night in baseball, and look at the upcoming Game 4's and 5's around the bigs. There's just one question left to ask - Can you Bernie Lean?
Flickr | Keith Allison
On Deck: October 4th - Yankees & A's Clinch, NL Playoff Predictions, Triple Crown
Kenny and Kris recap a thrilling last day of the Regular Season, plus make their NL Playoff Predictions, talk about Miguel Cabrera, and discuss RA Dickey's season.
Flickr | Keith Allison
On Deck: October 1st - Berth Days, David Wright's Future with Mets
The guys discuss the Yankees, Orioles, and Rangers' playoff berths, as well as the upcoming Yankees-Red Sox series. They also examine whether or not the Mets should bring back David Wright.
Flickr | Keith Allison
On Deck: September 24th - Yankees Get Hot, AL Wild Card Picks
Kenny and Kris check in with WFUV's Alex Smith to talk Yankees, review the Mets' sweep of the Marlins, and make their AL WIld Card picks.
Flickr | Keith Allison
On Deck: September 17th - Yankees Right Ship, AL Wild Card Debate
The guys take calls on the Yankees, who've won two series in a row, and hear from WFUV Yankees Beat Reporter Alex Smith on how the team's looking heading into a series against Toronto. They also check in on the Mets and discuss the A's and Angels' chances in the Wild Card in a heated debate.
Flickr | Keith Allison


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Throw some shapes in the water and get fit on holiday
DON'T JUST PLUNGE into the pool or the sea to cool off – use the opportunity to give yourself a fun workout and to get fit in the water. Getting active in water provides extra resistance and will work wonders for your fitness levels. Even better news, the buoyancy takes the strain off your body…
Why it works
Working out in water is good for everyone…
• It boosts cardiovascular fitness and endurance
• It uses all the major muscle groups
• It rebalances your nervous system
• The buoyancy of the water supports your weight, which avoids excess strain on joints
• If you're pregnant or overweight, it's a safer and more comfortable way to exercise
• Water provides more resistance than air, so it's a brilliant way to get your heart rate up, burn more calories and tone up your entire body
How to get more out of it
VARY YOUR STROKES It's tempting to stick to the same stroke, but mix them up and you'll maximise the number of muscles you tone and add intensity to your workout. To get the most out of your swim, try to vary both your strokes and speed.
SPEED UP Instead of just swimming up and down, counting lengths, add sprints: four to 10 swim sprints of 10–20 seconds, with 40–60 seconds of rest between each one, will increase your strength and power and boost your fitness levels. Shorter, more focused swimming sessions at least once or twice a week will make it easier to work on speed and technique and keep your motivation high.
Which stroke is best?
BREASTSTROKE The breaststroke targets your back and biceps as you draw back and your chest and triceps as you stretch forwards. You'll work your shoulders, abs and legs throughout but make sure to keep movements symmetrical. Learn to control your breathing between strokes and you will get a more of an aerobic workout.
FRONT CRAWL One of the toughest strokes until you master it properly, the front crawl works a lot of muscles at once. It's great for your tummy and bottom as the abs and glutes are pushed hard to keep you horizontal and moving in a straight, streamlined way. You'll also tone your waist as you twist to breathe.
BACKSTROKE For a full-body stretch, nothing beats the backstroke. It's really works your upper body, in particular your shoulders, arms, chest and back. It's great for toning legs and bottom, elongating your hip flexors and is fantastic for burning calories.
Keen to perfect your technique? Get tips on different swimming strokes here.


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HUNTSVILLE, Ala. -Huntsville police were involved in a manhunt that started around 4:30 pm on Wednesday in the area of Sparkman Drive near Blue Spring Road. Now the driver faces attempted murder charges.
Authorities say a scary incident began with a traffic stop. The driver refused to stop and officers began a pursuit west on Sparkman Drive. The vehicle stopped at the intersection of Warrior Drive and Mercedes Avenue. Police say the driver left the vehicle and fired at two officers who were initiating the stop. The officers returned fire and the driver ran from the scene. Officers chased the driver but lost him in the area.
The driver was located by a K-9 team hiding in a concrete drainage culvert in the area of Thornhill Road and Del Ray Avenue. He was taken into custody without any injuries.
The driver of the vehicle was identified as 27-year-old Jeremy Hampton. He will be arrested for 2 counts of Attempted Murder of a Police Officer. He also has a pending arrest warrant for Robbery, 1st degree. He is now in the Madison County Jail on a $60,000 bond.
The two passengers in the vehicle left the area but were later found in the 3600 block of Kenard Avenue. Investigators say they were able to find the people they were searching for with help from anonymous callers who reported tips.
K-9 units and SWAT members were dispatched to the area. Neighbors had been encouraged to stay on alert for any suspicious activity.
The two Huntsville Police Officers were placed on Administrative Leave pending the investigation and outcome of a Shooting Review Board which is standard protocol.