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August Hedge Funds: Best, Worst, Biggest
Just a few blocks from Boston's historic money-management names like Fidelity, Putnam Investments, and Wellington Management sits a small asset manager that took its moniker from a comic-book hero.
The firm's founder, Joseph F. Patton Jr., was a U.S. Navy lieutenant who served a dangerous tour in Vietnam as a swift-boat captain in the late 1960s. His radio call sign on these high-powered, heavily-armed riverboats was Captain Marvel, after the 1940s Fawcett Comics superhero. The name "brought me a lot of luck," says Patton, so he put it on his firm, J.P. Marvel Investment Advisors, when he went out on his own in 2007.
That was a perilous time to begin a fund firm and full-year 2008 losses, while easily beating the market's 38% decline, still amounted to about 28%. Patton, who spent the bulk of his work life in Boston as a senior institutional salesman at the former PaineWebber, persevered. Over five years the Marvel portfolio has gained an average of 2.7% a year, beating the S&P's anemic 0.2% annual return through June of this year, as well as its U.S. equity peer group. Marvel runs mostly separately managed accounts for a management fee of 1%, using hedge-fund techniques to limit risk. A hedge-fund version, the Captain's Fund, will launch in January.
Two themes for Patton: The "energy story is being rewritten" in the U.S. and the Fed has given banks "a gift." Jason Grow for Barron's
Now overseeing $350 million, the opportunistic firm invests in 40 or so core equity positions, holds some bonds and uses both cash and options on its equity positions to offset its bets. Patton explains that the "10 top positions do the majority of the work" for Marvel, which conducts bottom-up, fundamental analysis on roughly 100 companies, visiting "tons" of them each year. Annual turnover is a very low 20%. Monsanto mon 1.4339006761482864% Monsanto Co. U.S.: NYSE USD87.01 1.23 1.4339006761482864% /Date(1443819738470-0500)/ Volume (Delayed 15m) : 2860346 AFTER HOURS USD86.0926 -0.9174 -1.054361567635904% Volume (Delayed 15m) : 154080 P/E Ratio 15.82 Market Cap 40706323605.9097 Dividend Yield 2.482473278933456% Rev. per Employee 681161 More quote details and news » (ticker: MON), one of the firm's biggest positions at 3%, is a typical holding for 69-year old Patton, who's bought and sold some of his holdings a few times during a four-decade career. He first got to know Monsanto in the past 10 years when he bought the little-followed stock for some accounts at just $6 a share. Today he thinks its seed and fertilizers can be a valuable aid to farmers who are contending with a fierce drought. Marvel purchased the stock in January, at $72; it was trading last week at $91.16 and he thinks it could top $100.
At present, Patton, who gained hedge-fund experience running the high-net-worth group for Longwood Investment Advisors, is focused on an eclectic group of energy stocks, big drug companies paying fat dividends, banks, and municipal bonds.
The energy story, says Patton, "is being rewritten in this country" because U.S. imports, as a share of global consumption, have fallen to 42% from 60% in 1995. At the same time U.S. oil production is rising faster than in any non-OPEC nation, he notes. Marvel has been buying QEP Resources qep 9.692671394799055% QEP Resources Inc. U.S.: NYSE USD13.92 1.23 9.692671394799055% /Date(1443819726528-0500)/ Volume (Delayed 15m) : 3293975 AFTER HOURS USD12.69 -1.23 -8.836206896551724% Volume (Delayed 15m) : 87507 P/E Ratio 3.5533772400061263 Market Cap 2459204757.13097 Dividend Yield 0.5747126436781609% Rev. per Employee 3672940 More quote details and news » (QEP), an independent natural-gas and oil-exploration and production company, working mostly in the Rocky Mountains and Midwest. Spun off from Questar str 2.9866117404737382% Questar Corp. U.S.: NYSE USD20 0.58 2.9866117404737382% /Date(1443819921955-0500)/ Volume (Delayed 15m) : 1816214 AFTER HOURS USD20 % Volume (Delayed 15m) : 26351 P/E Ratio 15.625 Market Cap 3514760131.83594 Dividend Yield 4.2% Rev. per Employee 664183 More quote details and news » (STR) in 2010, QEP gathers, compresses, and processes natural gas. "A dozen years ago, shale gas represented only 2% of total U.S. dry production. It is now 37%," Patton says. QEP has stepped up its purchase of acreage in shale basins, and recently agreed to buy North Dakota oil assets, expanding its Williston Basin holdings. The shares trade at $32.04 and Marvel has a target of $35. It projects earnings of $1.45 a share in 2012, $2.10 in 2013 and $2.40 in 2014.
Like Monsanto, General Electric GE 1.11155220325526% General Electric Co. U.S.: NYSE USD25.47 0.28 1.11155220325526% /Date(1443819621748-0500)/ Volume (Delayed 15m) : 42409870 AFTER HOURS USD25.51 0.04 0.1570475068708284% Volume (Delayed 15m) : 266337 P/E Ratio 538.477801268499 Market Cap 257156057207.957 Dividend Yield 3.612092658029054% Rev. per Employee 471361 More quote details and news » (GE) is an old acquaintance of Patton's, who sold it prior to the financial crisis in the high $30s and then bought it back early this year at $18. Marvel projects the industrial conglomerate will earn $1.55 in 2012, $1.74 in 2013 and then somewhere north of $1.90 in 2014. That should allow the stock to hit the mid-20s over the next year, he estimates. Its once embattled finance unit, GE Capital, he notes, has resumed paying a dividend to its parent, and should benefit as U.S. housing regains strength. Pricing is improving in many of GE's main markets like aviation, turbines, and oil and gas servicing, and the company seems to be getting back on track in China. An added fillip: a dividend yield of 3%.
Although he's underweight the group, Patton does like a couple of banks in particular: JPMorgan Chase jpm -0.2787799278451951% JPMorgan Chase & Co. U.S.: NYSE USD60.81 -0.17 -0.2787799278451951% /Date(1443819632075-0500)/ Volume (Delayed 15m) : 20338997 AFTER HOURS USD60.75 -0.06 -0.0986679822397632% Volume (Delayed 15m) : 96081 P/E Ratio 10.97653429602888 Market Cap 224879452934.967 Dividend Yield 2.894260812366387% Rev. per Employee 411830 More quote details and news » (JPM) and SunTrust Banks STI -0.7774034724021768% SunTrust Banks Inc. U.S.: NYSE USD38.29 -0.3 -0.7774034724021768% /Date(1443819924915-0500)/ Volume (Delayed 15m) : 5326043 AFTER HOURS USD38.59 0.3 0.7834943849569078% Volume (Delayed 15m) : 8713 P/E Ratio 11.09855072463768 Market Cap 19682859988.4463 Dividend Yield 2.507182031862105% Rev. per Employee 337933 More quote details and news » (STI). The rebound in housing should help all banks and the Federal Reserve's new program of buying mortgage-related securities will furnish even more support, he says. SunTrust rated highly on a Marvel technical screening of bank stock prices and posted a positive earnings surprise not long after the firm bought shares. "Management is accelerating the cleanup of nonperforming loans, plus they are based in high growth states" such as Florida, the Carolinas, Georgia and Washington, D.C. With the caveat that the turn in housing could take awhile, Patton forecasts SunTrust will earn $2.80 next year and $3.14 in 2014. His price target for SunTrust is $34-$35 a share, up from $29.03 recently.
Patton also bought JPMorgan in part because of the Fed's largesse: "They've been given a gift," as he puts it. He prefers JPMorgan to other big banks because of its dividend and high-quality service. Unfortunately, he snapped up the stock before CEO Jamie Dimon revealed its huge trading loss in London. Marvel started accumulating shares at $41, and bought more when they subsequently fell to $32. The firm believes they're worth $46 to $50 a share. It forecasts earnings of $5.20 to $5.30 a share in 2013, and $5.62 in 2014. At a forward price-earnings multiple of seven, the stock is cheap and its dividend yield is 2.9%.
Dividends are also a major attraction in the pharmaceutical sector, where Patton believes investors have to take a long-term perspective. There are near-term worries about the group, but "no matter what happens with health care, there will be people buying drugs and there are more people 80 years old and older than ever before." His choices are Johnson & Johnson jnj 0.8157132124074273% Johnson & Johnson U.S.: NYSE USD93.93 0.76 0.8157132124074273% /Date(1443819712024-0500)/ Volume (Delayed 15m) : 8266752 AFTER HOURS USD93.93 % Volume (Delayed 15m) : 101304 P/E Ratio 16.507908611599298 Market Cap 290435670725.638 Dividend Yield 3.1938677738741617% Rev. per Employee 580258 More quote details and news » (JNJ), Abbott Laboratories abt 1.521099116781158% Abbott Laboratories U.S.: NYSE USD41.38 0.62 1.521099116781158% /Date(1443819628047-0500)/ Volume (Delayed 15m) : 8291201 AFTER HOURS USD41.38 % Volume (Delayed 15m) : 166305 P/E Ratio 22.45617843381994 Market Cap 61674451828.7792 Dividend Yield 2.319961333977767% Rev. per Employee 266584 More quote details and news » (ABT), and Bristol-Myers Squibb bmy 3.630308076602831% Bristol-Myers Squibb Co. U.S.: NYSE USD62.23 2.18 3.630308076602831% /Date(1443819615288-0500)/ Volume (Delayed 15m) : 12963671 AFTER HOURS USD62.52 0.29 0.46601317692431304% Volume (Delayed 15m) : 564158 P/E Ratio 58.1588785046729 Market Cap 103768714147.566 Dividend Yield 2.378274144303391% Rev. per Employee 655320 More quote details and news » (BMY). His largest position in drug makers is Bristol-Myers, which he picked up in 2009 when it was yielding 6%. The rise in the shares has cut the yield to a still respectable 4%. He thinks the stock could hit $40 from $33 recently.
A LESSER KNOWN HOLDING is LKQ lkq 0.6329113924050633% LKQ Corp. U.S.: Nasdaq USD28.62 0.18 0.6329113924050633% /Date(1443819600226-0500)/ Volume (Delayed 15m) : 1674172 AFTER HOURS USD28.44 -0.18 -0.6289308176100629% Volume (Delayed 15m) : 18445 P/E Ratio 22.015384615384615 Market Cap 8726867812.05307 Dividend Yield N/A Rev. per Employee 237869 More quote details and news » (LKQ), essentially a collection of junkyards assembled since the late 1990s. Financier H. Wayne Huizenga was an early investor in the company. The Chicago-based outfit provides replacement parts to repair cars and trucks in North America, Mexico, Central America, and the U.K. "It's a commodities play as well as a play on the aging automobile replacement cycle in the U.S.," Patton says. The stock is up to $19 a share, from $12 a year ago.
As any of their equity positions approaches its target price, Patton and his seven-person crew must decide whether to sell or not. If they still like the company, they sometimes will sell call options on a portion of its holding, thereby continuing to collect income but allowing some of its shares to be called away. "Options help us minimize the risk in the portfolio," he says.
Patton has over the years owned municipal bonds for individual clients and right now he likes this sector of the fixed-income market. He sticks to general-obligation bonds rated above "A" from issuers with solid balance sheets like Virginia's housing authority as well as the states of Texas, Delaware, and Indiana. "The wild card is taxes" as the fiscal cliff nears, he notes. "If taxes on high earners go up dramatically, municipal bonds will mathematically become more attractive."
The former Navy skipper doesn't waste a lot time sweating about things he can't control, like the stock market's next move. Still, he thinks valuations are "reasonable but no longer dirt cheap." His expectation for 2012 earnings of the S&P 500 is between $100 and $102 a share, a little lower than Wall Street's consensus of $105-$108. Throwing out the tech bubble period, the average multiple of the S&P 500 since 1990 is 16.4 times trailing earnings, notes Patton. He forecasts 2013 S&P profits of $106-$108 with the S&P index hitting 1,525-1,550. "That's about 14 times earnings and that's not expensive," says Patton.
E-mail: email@example.com


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BOSTON (AP) — The American Bar Association will debut a special traveling exhibit to commemorate the 800th anniversary of Magna Carta at the group's annual meeting expo in Boston.
"Magna Carta: Enduring Legacy 1215-2015″ will feature banners that reflect images of Magna Carta and precious manuscripts, books and other documents from the rare book collections of the Library of Congress.
The exhibit will be available for viewing Aug. 8-10 at the Hynes Convention Center.
The importance of Magna Carta to American laws and freedoms will be highlighted at the ABA's annual meeting as John G. Roberts Jr., chief justice of the United States, speaks to the ABA's House of Delegates on Aug. 11.
After Boston, the exhibit will travel to courthouses, law schools, universities and public libraries around the country.
Copyright 2014 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.
In Maryland, all sorts of marine life is living among more than 100 sunken ships.

subset: commoncrawl


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Half-day conference in Minneapolis, Minnesota, which will bring together national and international leaders to discuss key strategies for ensuring global food security.
The conference will:
- Highlight Minnesota as a global leader in food security issues;
- Demonstrate Minnesota's leadership in food science, food production, and distribution;
- Showcase Minnesota companies who wish to be recognized as global leaders on these issues.
He is a prolific thought leader and author, regularly expressing his views on political issues in public speeches, television appearances, and top publications, including Time, where he is the foreign affairs columnist and editor-at-large. Dubbed the "rising guru" in the field of political risk by The Economist, he teaches classes on the discipline as Global Research Professor at New York University. His latest book, Three Choices for America's Role in the World, was released in May 2015.


text: Ahmadinejad: 'We are ready to defend ourselves' Add to ... AP Video Published Tuesday, Sep. 25, 2012 2:42AM EDT Last updated Tuesday, Sep. 25, 2012 2:42AM EDT When asked about Israel's threat to attack Iran's nuclear sites, Iranian President Mahmoud Ahmadinejad said the country is 'ready to defend ourselves' during a visit to New York for the UN General Assembly session. Watch More Video: Israeli forces, Palestinians clash in escalating West Bank violence Israel criticizes Iran nuclear deal Watch as Obama, Castro meet on UN sidelines Obama says he's ready to work with Iran, Russia to end Syria war China's visit to Washington: Who is Xi Jinping? Pope Francis addresses UN General Assembly At U.N., Pope attacks 'boundless thirst' for wealth, power Pope Francis arrives at the U.N. Trump takes a swing at immigrant heath care and the Iran deal House votes against Iran nuclear deal House Spars Over Iran Nuclear Agreement Trump says Iran deal 'incompetently negotiated' Tourists head for Iran as relations warm In Shejaia, Palestinians look back at the land they lost At the gates of Gaza, one year after a devastating war Palestinians break taboo, seek Israeli citizenship Anti-gay extremist accused of stabbing six at Pride event in Israel appears in court West Bank toddler dies in arson attack Hollywood stars put out video backing U.S. nuclear deal with Iran Israeli troops forcibly evacuate settlers Comments AA More Related to this Story Iranian President's UN appearance memorable for the wrong reasons Iran could launch pre-emptive strike on Israel, commander says Video: Harper on cutting ties with Iran


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As science is advancing rapidly today, almost everything is possible. For the new generation of doctors and patients, the word impossible does not exist in its literal meaning. A fat individual weighing 150 kilograms can look and enjoy all the privileges of being thin. The new trend is known as plastic surgery and is being done on heavy basis. Doctors in every part of the world conduct this kind of surgery with a very minimal fee as compared four years back. Liposuction is a branch of plastic surgery under which the fat is removed while giving the perfect figure.
About liposuction:
Liposuction may help in changing the shape of the human body but might not help in improving stretch marks or cellulite. With the help of liposuction, one can give a perfect shape to the thighs or any other part of the body that carries excessive fat. The surgery is normally performed by cutting the part of the skin that needs to undergo liposuction and then a thin metal tube called cannula is put in. The cannula is then stimulated about and all the fat is sucked out using a vacuum pump. For larger expands of skin, more than one cut is used to remove all the fatty acids. It is an overnight surgery but mostly depends on the patient. Also, the surgery takes time to recover. Liposuction can be performed at any age and of any gender.
Precautions after the surgery:
After the operation is successfully done, one might need to wear bandages for several weeks. The scars always remain where the surgery is performed. The results of the operation due to the swelling might take a long time to be display itself. The wounds of the surgery might take months to heal. The risk of being operated also has its own benefits. One can always reap the benefits of the surgery as long as all the other factors are been taken care of like the health of the patient and part of the body where the surgery is to be performed. Any doctor before performing the surgery will always explain the risks involved in it.


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Human Resources Generalist
- Phoenix, AZ
Company Description
We've honed our ability to navigate change and developed a broad toolset to address key challenges. Most importantly, you'd expect us to deliver and we do.
Job Description
We recognize that our staff is our most important asset. We offer challenging consulting positions focused on providing performance and delivering results. We are looking for people who can help us drive toward our commitment to service and embody the values that we embrace. Our vision is to be a corporation where professionals who aspire to a vocation in consulting find themselves better participants in the purpose of public service. We want you to come and work for us, once you're here we want to you stay; and should the adventures of life take you away from us to the next thing, we want you to be glad you've been here. JOB SUMMARY: This position works under the direction of the HR site manager, performs a variety of human resources generalist professional responsibilities in the areas of employee relations, unemployment claims, HRIS etc. Completes special projects as assigned in all areas of HR. Must have excellent communication and interpersonal skills along with flexibility. JOB SPECIFICATIONS: Partners with employees and management to communicate various Human Resources policies, procedures, laws, standards and government regulations. Conducts exit interviews and analyzes data and makes recommendations to executive management. Responds to employee relation issues. Provides advice and counsel to managers, supervisors, and employees as to terminations, disciplinary action and performance issues. Represents the Company for any unemployment claims. Maintains and coordinates employee recognition programs. Recommends new approaches, policies and procedures to effect continual improvements in efficiency of department and services performed. Reviews analysis of company compensation and benefits to ensure competitive market value. QUALIFICATIONS: Knowledge of the principles and practices of human resources management. Ability to prepare written reports and correspondences, and presentation to senior leadership as required. Ability to build and maintain positive relationships internally and externally. Extensive knowledge of applicable state and federal employment and labor laws and government compliance requirements. Excellent written and verbal communication skills. High School Diploma and four to five years related experience and/or training; or equivalent combination of education and experience. HOURS: Full-time Our consultants are called upon to explore every bit of their potential as they deliver for clients, develop their own skills, and grow with the company. We encourage the development of the complete consultant, blending sound consulting experience and technical subject matter expertise with ongoing training, new and challenging engagements that demand creativity and effort, and opportunities to develop new or expanded skills with the company. We also provide a comprehensive package of employee benefits and mentoring support so they can personally thrive and be rewarded for their efforts. We believe that this approach leads to stronger consultants, happier clients, and more successful careers.


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Jan 26 - Muslim abuser who 'didn't know' that s3x with a girl of 13 was illegal is spared jail
|3 years ago
|class of '12 - away - #1
5142 pageviews
63 comments
http://www.dailymail.co.u... x-girl-13.html
|2 peeps gave props to Games Addict
|$C-Brisc$ (01-28-2013) , hot topic (01-27-2013)
|3 years ago
|class of '10 - away - #2
Now idiots on Boxden think islam preaches that woman are worthless and 90'percent will eat it up.
Quick fact: islam actually gave birth to woman having identity, prior to Islam, woman essentially did not exist anymore than poo on the floor.
My point is clear and simple.
People will think islam is this and that when to understand something it takes more than 1 day or even 1 year.
Islam praises woman and cherishes them, if you think/know otherwise, you are sadly mistaken
The typical response to this will be some fool who is gonna google "Islam hates woman" and then will cite a line from the holy book the Koran completely out of context and use that as his argument.
My response to that..... Go to school and learn how to learn first.
|3 years ago
|class of '10 - away - #4
Don't get me wrong, there are of course religious people who act wrongly, but that's not the religion talking, it's the person.
Ultimately we are all a result of our actions not our beliefs.
So please, someone please cite an unreferenced out of context Koran line.
Islam is pure, man is distorted.
|3 years ago
|class of '06 - away - #8
|3 years ago
|class of '07 - away - #9
I know other religious texts have old fashioned views towards women but Islam and the Koran are on some sh*ttttt. Here's your out of context line :P
"Men have authority over women because God has made the one superior to the other, and because they spend their wealth to maintain them. Good women are obedient. They guard their unseen parts because God has guarded them. As for those from whom you fear disobedience, admonish them and send them to beds apart and beat them. Then if they obey you, take no further action against them. Surely God is high, supreme." (Dawood's version of the Koran, Quran, 4:34)
I mean it's a little much.
|3 years ago
|class of '07 - away - #15
|3 years ago
|class of '07 - away - #17
A muslim who r*ped a 13-year-old girl he groomed on Facebook has been spared a prison sentence after a judge heard he went to an Islamic faith school where he was taught that women are worthless.
Adil Rashid, 18, claimed he was not aware that it was illegal for him to have s3x with the girl because his education left him ignorant of British law.
|3 years ago
|class of '04 - away - #18
You can not be a Muslim and a rapist at the same time. Understand? How many r*pes are reported as "Christian rapist".
A Muslim is someone who serves God by serving Humanity.
|3 years ago
|class of '07 - away - #19
This is what they call themselves, this is the religion they follow, and in this case he takes no responsibility for his actions and blames it on the teachings of his religion....Islam.
|3 years ago
|class of '11 - away - #20
[pic - click to view]


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Maidenhead Sailing Club offers a warm welcome to new members. Come and sail on our 51 acre lake with fine views over open countryside. We offer sailing every week of the year with a full season of events for you to join in. We are a family friendly club with a strong Youth and Junior section. Sail your own boat or hire one of the club's boats, we have over 24 to choose from to suit all abilities...
Latest News
Cookham Dean Gravity Grand Prix
As the sun rose on Sunday 13th September the MSC Gravity Grand Prix team headed down to the club to collect the latest addition to our club's fleet, our downhill gravity racing Topper! Nerves were setting in for the entire crew! James Gladwyn, our Sailing Captain, led a merry band of sailors to the top of Cookham Dean to embark on a voyage down the narrow streets of Cookham Dean. Honourably handing the duties of either helming or crewing to two brave souls - Jenny Bentley and Harris Maidment. Harris and Jenny had spent many a moment training in the MSC carpark and so were perfectly prepared for the steep hill that lay before them. After a push from James G and Jeff Maidment our heros took their first pass at the course. They nearly arrived at the bottom in one piece, however, a small capsize towards the bottom of the course tested out their buoyancy aids and helmets. Learning from their first run, the intrepid pair did us all proud in their 'official' run making it down to the end of the course in a more than respectable 2mins 31 seconds. Sadly it wasn't quite enough to bring home the silverware on this occasion but there is always next year!
On behalf of the MSC GGP team I'd like to thank all who donated towards this worthwhile cause, we managed to raise a decent sum towards the Air Ambulance appeal.
Many thanks to the MSC GGP team - James/Cathy/Ben/Ellie Gladwyn, Jeff/Julie Maidment, Jenny Bentley (crew), Harris Maidment (helm), Martin/Cathy Knight, Richard/Katie/Leo Wilkinson, Mike Hamilton, Jenni Heward-Craig, Jon Hirsh who all put in many hours to make this event such a success.
2015 Ladies Day
Every year MSC puts on a special day to honour the ladies of our club. The day is devoted to having fun and enjoying each others company whilst learning a few new sailing skills. If you missed out this year remember to book early for next year. It usually takes place in July when the weather is warm and the sun is often out!
50th Celebration Photos
Many thanks to all who came along to our 50th Anniversary Celebration. It was a terrific event with glorious weather and fun throughout the day. With so many people able to take advantage of some great sailing conditions the day was one we'll all remember for a long time to come. Topped off by a wonderful Hog Roast and live music the day continued long into the evening. Photos are coming soon!
50th Anniversary Celebrations
We're excited to be holding our 50th Anniversary Celebrations on Saturday 11th July.
The day will start at 10am with our regular SATURDAY SOCIAL SAILING for those who cannot wait to get on the water. We're excited to also announce that HYDE SAILS are lending us their new RS200 for members to take out and experience what sailing and RS with HYDE SAILS is all about.
We will also be holding a special club regatta will consist of 3 short handicap races (i.e. everybody starts at once) and is a lot of fun especially on the starting line! Whilst this is a proper race with trophies and prizes we really want to encourage new sailors to come and participate to experience what it's like sailing amongst a larger fleet, so please don't be put off by the sight of lots of Albacores being rigged in the boat park - we want to recreate the spectacle of Barts Bash last year when we had over 50 boats on the water.
The racing will commence at around 2pm (could be later depending on numbers) and will last around an hour and 20 mins for all racing to be completed.
There are still a handful of tickets available for the Pig Roast, check out the emails sent out via Sarah Mayhew and we've live music that will start from approximately 7.30pm.
We hope to see everybody there!
What's on in July
Sunday 5th - Summer Handicap Series 3 (x3 races back to back)
Sunday 5th - Moth Open
Sunday's 12th/19th/26th - pursuit followed by class racing
Thursday's 2nd/9th/16th/23rd/30th - 7pm handicap race
50th ANNIVERSARY CELEBRATION on Saturday 11th July - 10am until late (tickets for the Hog Roast are only available before the event)
The bar is open on Thursday nights and Sunday's so please do come and enjoy some time with friends.
Youth and Juniors
Wednesday Nights (3rd/10th/17th/24th) - 6pm setup, 6.30pm on the water - off the water around 8.30pm and finished by 9pm
Ladies Day
Thanks to everyone who visited and helped at the OPEN DAY
A big thank you from the GPC to Julie Maidment and her team for putting on a wonderful Open Day on the 4th May this year. We were blessed with great weather and it was clear that all who attended had a thoroughly enjoyable time.
Photos to follow once we've managed to narrow them down.
MSC Optimist Open 2015 Results
Ten brave junior sailors ventured out into the breezy and overcast conditions at Summerleaze Lake for Maidenhead Sailing Club's first Optimist Open since 2008. All ten, aged between eight and twelve (some experiencing their very first competitive Open) sailed admirably, showing skill and determination to get round the course in freshening south easterly winds.
Photos courtesy of Jenni Heward-Craig and Nick Garrod
2015 Albacore Open Meeting
The 2015 Albacore Open Meeting took place on Sunday 12th April.
Congratulations to Ian Stone and Leo Wilkinson who took first place with 3 wins out of 3.
Full report on the Yachts and Yachting website
Photos courtesy of Jenni Craig-Heward and Stuart McAdam
2015 Solo Open Meeting
The 2015 Solo Open Meeting took place on Sunday 19th April.
Photos courtesy of Jenni Craig-Heward
Power Boat Training
Power boat training is important to the club and fellow members, this is why we take it seriously. If you have not been on a course you will find it very informative and useful. I know that the Club has a number of experienced helms, let us give you a PB2 certificate by direct assessment, which takes about 3hrs. We are in a great position to have increased our number of Power Boat Instructors to nine and our fourth boat has arrived, so we can now be more flexible.
Power Boat Courses. RYA Power Boat 2
March 7th and 8th four Places left
RYA Safety Boat Course
We are looking to put on another course – who is interested?
Refresher Courses
We wish to offer refresher training to all members, this will be a 3.5hr session - dates to be advised or arranged around you.


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August 5, 2013
Removal of the Adams Street bridge over Interstate 35 in Warren County, Iowa will require closing the north- and southbound lanes between Iowa 5 (exit 68 near Cumming) and Iowa 92 (exit 56 near Bevington) from 10 p.m. to 5 a.m. Tuesday, Wednesday and Thursday, Aug. 6, 7 and 8, weather permitting, according to the Iowa Department of Transportation's Chariton construction office.Southbound I-35 traffic will be detoured east on Iowa 5 at exit 68, south on Iowa 28, and then west on Iowa 92 to I-35.Northbound traffic will be detoured east on Iowa 92 at exit 56, north on Iowa 28, and then west on Iowa 5 to I-35.The Iowa DOT reminds motorists to drive with caution, obey posted speed limit and other signs in the work area, and be aware that traffic fines for moving violations are at least double in work zones. As in all work zones, drivers should stay alert, allow ample space between vehicles and wear seat belts.For traveler information anytime, visit www.511ia.org.
We offer e-newsletters that deliver targeted news and information for the entire fleet industry.
The expert, Mark Betner from CITGO, will answer your questions
The expert, Rence Oliphant from Hendrickson, will answer your questions
Relay Bypass Kit Monitors Amperage Draw
Set of Tools Cleans Male Pins on Terminals
SecureFuel Provides Transparent Fuel Payments
McLeod Offers 'Branded' Driver App for Fleets


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framed prints, surreal framed prints, portrait framed prints, emotion framed prints, bipolar framed prints, cutting framed prints, body paint framed prints, hair framed prints, face paint framed prints, body paint framed prints, psychadelic framed prints
"Being Art" framed print by Katherine Huck Fernie Howard. Ships within 3 - 4 business days and arrives ready-to-hang with pre-attached hanging wire, mounting hooks, and nails. Choose from multiple print sizes, papers, mats, and frames.
Fine Art America offers over 250 different frames at wholesale prices.
Fine Art America is one of the largest, most-respected custom framers in the world. We stock over 250 different frames which can be used to create museum-quality masterpieces from any print. All framed prints are assembled, packaged, and shipped by our expert framing staff within 3 - 4 business days and arrive "ready to hang" with pre-attached hanging wire, mounting hooks, and nails. Our wholesale buying power allows us to offer frame prices which are typically 25 - 40% less than retail frame shops.
This painting explores my personal journey to fight my manic depressive nature and turn that energy toward creativity. It is about the process of changing my own opinion of myself from seeing myself as mentally screwed up to seeing myself as a work of art, and embracing those eccentricities that used to destroy me. This is a very large painting, nearly five feet square. For prints, I would recommend stretched canvas with black sides or either Somerset Velvet or Watercolor paper. This image does not lend itself well to the "continuous image sides" canvas option.
(Please click complete bio link below to be taken to the full bio on my website.) Please note that this artist died in March 2013, but her art lives on and remains available for sale for the benefit of her son, who maintains this site. Here is the biography she wrote for this site: I was born and raised in Tucson, Arizona. As an adult I have lived in the suburbs of Phoenix, Washington, D.C., Atlanta, Cleveland, Boston, and now back in the Atlanta area again. I think Cleveland suits my temperament the best though I have high hopes for Boston. I have a teenage son who is always very encouraging and supportive of my artwork. I have been an artist since early childhood, but it was only once I was into my thirties that I realized that making...
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Life on Hold - the Tour: Starts This Weekadded Mar/2012, see all Arc'teryx, Arc'teryx (Big Stone), Five Ten or Five Ten (Big Stone) news & reviews
Product news by Outcrop Films
In association with Five Ten and Arc'teryx
We will arrive at your local venue around 2pm and will be running a 5.10 Boot Demo during the afternoon. During the afternoon our very own Triple Champ Ned Feehally will be running bouldering masterclasses. It is on a first come first serve basis and you can sign up in advance at your local wall. Spaces will be very limited so be quick!
An event not to be missed: see Life On Hold first at one of the exclusive premieres around the UK, along with masterclasses, lectures and prize give aways!
There will be a small charge of £5 for joining us on the tour but all proceeds will go to selected charities which are detailed below.
The time of screening is detailed below next to each stop. We recommend arriving 30 minutes before the screening time to ensure you get yourselves a prime spot!
Saturday 24th March � 8:30pm
Sheffield: The Climbing Works
Sunday 25th March � 7:30pm
London: The Castle Climbing Centre
Tuesday 27th March � TBC
London: Westway Climbing Centre
Wednesday 28th March � 8:00pm
Newcastle: Climb Newcastle
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Berghaus athlete Molly Thompson-Smith has added to her haul of climbing trophies after a weekend of success in Sheffield.
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Gear News and Outdoor Industry News at UKC and UKH presents climbing, walking and mountaineering equipment and stories that will be of interest to UKClimbing.com's readers. They are not gear reviews and are provided by companies that advertise with UKClimbing Limited. Please feel free to comment about the stories and products on the associated thread.


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The Canadian Coast Guard (CCG) is making a significant upgrade to its small boat fleet following an order placed for 25 rigid inflatable boats (RIBs) from Zodiac Hurricane Technologies. The order is valued at $5m and represents a major commitment by the Coast Guard towards maintaining the quality and effectiveness of its equipment. The Zodiac Hurricane Model 753 boats will be manufactured at the company's factory at Delta, British Columbia and will be used by the Coast Guard for both shore based and shipboard search and rescue work.
The new 26.2 ft Zodiacs have been chosen to replace earlier models that, in some cases, have been in service with the Canadian Coastguard for up to 17 years. In that time the boat has established a reputation for dependable seaworthiness by demonstrating an ability to work in 16.5 ft swells and, being powered by two 175 horse power outboards, the Zodiac 753 RIB has the ability to reach speeds up to 48 knots. The CCG operates its rescue boats with a crew of three which gives them the capacity to carry up to nine survivors.
Zodiac Hurricane Technologies enjoys a close relationship with the Canadian Coast Guard and has worked with it to develop a specification that meets its needs. The 753 model is a Transport Canada, IMO SOLAS approved rescue boat. By refining the specifications of the new boats, Zodiac has been able to supply new RIBS that provide the rugged seaworthiness and features that the CCG has become used-to.
Customisation of the new boats has included refining their ergonomics to meet the operational needs of the Coast Guard crews. Improvements include the development of a new generation of Zodiac's three-person fibreglass Delta console with two-person wide aft navigation/communications console and Shockwave S2 shock reducing seating. The boats will be delivered with navigation/communications systems installed that include either Raymarine or Garmin equipment. The suites include radar, chart plotter, GPS, VHF radios and echo sounder. The Canadian Coast Guard also adds equipment specific to its search and rescue and other missions.
The full quota of the new Zodiacs will be distributed among Canadian Coast Guard stations and ready for operation in Spring 2010.
Damen Marine Components (DMC), the oldest company in Damen Shipyards Group, celebrates its 150th anniversary today. DMC has grown from a very small shipyard established in Gorinchem in 1865,
Azerbaijan Caspian Shipping Company expects to get the first of the three passenger vessels being built currently at the Baku Shipbuilding & Repair Plant (Baku Shipyard LLC) until the end of 2015,
U.S. First Lady Michelle Obama will join builder General Dynamics Electric Boat, a wholly owned subsidiary of General Dynamics, in christening Illinois (SSN-786), the U.


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Reviews - Rivers Edge Hotel0
Green Lane, ,, Gateshead, NE10 0SB
Price From £40View Rooms
Customer Reviews
Our reviews are from genuine LateRooms.com customers. We verify that the customer has stayed before leaving a review.
52% would recommend it to a friend
Customer service
Food quality
Room quality
Does the job
Owner/manager let us check in two hour early and was very friendly and accommodating.
We weren't looking for anything high end and it was pretty much perfect for as a crash pad for a weekend trip to Newcastle. Everything was as expected and in decent condition. Would have liked some teabags in our room but the staff went and got us some with a friendly smile so all was well. No complaints. All in all it was good value for what we paid.
Read More Less
Everyone very friendly and even gave us a choice of room as we did not want to overlooking the industrial estate.good value for money but shame on the location.
Overnight Stay after attending a wedding reception at this hotel
We stayed over night at this hotel after attending a wedding reception in this hotel.
On arrival the staff were friendlily and helpful. The check in was fast and easy, we were given a discount on the bill due to attending the reception. The room was clean with on suite, tea making facilities and biscuits. The bed was very comfortable we slept soundly. The full English breakfast was really tasty and value for money the staff provided a fast and friendly service.
Read More Less
The Marie Celeste
When we arrived there was a member of staff behind the counter - he explained that they could only take cash, but their cash machine was out of order.
So we went for a drive to find another cash machine, and when we returned, he was nowhere to be seen. This was around 4.30pm on a sunny afternoon, with an inviting drinks terrace overlooking the river, we would have loved a cold beer but there was no-one in the bar area. So we took a walk along the riverside to a local pub - the Schooner - where the welcome was warm, the drinks were good, and the food was amazing value, great quality and plenty of it. Our room was odd - several pieces of storage furniture (which you don't really need for an overnight stay, and I didn't get the impression this was a 'long stay' destination) but no bedside tables, which you do want / need. OK for what it was.
Read More Less
hotel review
The hotl was well off the beaten track and a car or taxi is needed to get into the city.
You have to leave your key every time you leave as it is attatched to a large block of wood in the shape of a fish. The hotel is in serious need of a refurbishment and it is situated between modern apartments and a boatyard. One side of the hotel has views of the river and one side views of the boatyard. Not enough tea and coffee and no tv at all in my room. For £50 for one night you expect tv. If your trying to impress a ladyfriiend stay clear, ok for somewhere to sleep for one night but thats all.
Read More Less
Really friendly hotel with good parking and great location for Newcastle. Very accommodating.
We stayed because we were taking part in the great north run.
The staff were more than helpful in giving us directions and advice for the journey into Newcastle. We had a lovely breakfast and were offered a meal for the Sunday afternoon but had to travel back .
Read More Less
I arrived during a noisy wedding party at 11pm on a Saturday.
Staff were helpful enough but there seems to be a policy of paying the whole price in cash up front. Although there was a cash machine in the foyer, it was out of order, meaning that I had to get a cab to the nearest supermarket to find a cash machine in order to check in. The policy was not obvious from the booking email, so if you can find any small print I recommend you read it. I still can't find any reference to this policy despite the member of staff being sure it was on "page 3". Of what.
Read More Less
room was clean just old & tired. window wouldn't shut.
Read More Less
Actually refused to stay and left withing 15 minutes because of the lack of service and state of the accommodation.
Had to explore the bar on arrival as there were no staff to be found at reception, to betold it was cash only and to pay later. Got to the room to find the wallpaper hanging off the wall, the bed stained, the bathroom ceiling black with damp and the basin smashed. Would not stay here if they paid me to, never mind paying to stay there.
Read More Less
my self and my husband stayed here never again my sister and husband got a room as well the room was dirty and drab .We asked for our money back to go else were.They swopped rooms for my sister which was slightly cleaner.I think late rooms should visit this property to see what they are selling to customers.They said they were having trouble with the cleaner why wasn't the room inspected before we arrived.


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Build up a chic bohemian look by layering Kenneth Jay Lane's 22-karat gold-plated coin necklace over a diaphanous kaftan. Shown here with a Chloé bikini, Antik Batik kaftan, Michael Kors clutch and Roberto Cavalli shoes.
22-karat gold-plated necklace with an embossed coin pendant. Kenneth Jay Lane necklace has a twisted chain, a designer-stamped tag at back of neck and a hook fastening.
Product code: 67487 - Need help? Contact us


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Tar Heel Times
Your comprehensive source for Tar Heel sports news
Basketball Recruiting
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Nate Britt News Archive
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Friday August 21, 2015
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Friday August 14, 2015
Player Review: Nate Britt
Nate Britt entered the season as UNC's backup at point guard and along with Joel Berry was slated see plenty of minutes possible in a...
Monday April 27, 2015
Season in review: Joel Berry II
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Friday April 24, 2015
Tar Heels Grow in Late Season Success, Final Loss
North Carolina played some of its best basketball at the end of the season. Justin Jackson finally emerged as the player many had hoped, and...
Friday March 27, 2015
Lucas: Rapid Reactions - Wisconsin
The game changed during a two-minute stretch 32 minutes into the game. Nate Britt's free throws gave Carolina a 60-56 lead with 7:09 left. Carolina...
Thursday March 26, 2015
Marcus Paige channeling powers of UConn?
UNC guard Nate Britt, ever the jokester in the ear of Marcus Paige, picked up on the similarities before anyone else. "He was just calling...
Thursday March 26, 2015
Backdoor Cuts
When my fellow badgers in the media and I were not asking him questions, Nate Britt had his nose in a notebook. And it wasn't...
Wednesday March 25, 2015
Marcus Paige's improved play boosts Tar Heels
Marcus Paige admits that sometimes teammates, specifically Nate Britt, have called him Kemba or Shabazz this season. It gets on his nerves. He said he...
Monday March 23, 2015
Kennedy Meeks Sprains Left Knee
Kennedy Meeks sprained his left knee with 3:15 to play in UNC's 87-78 win over Arkansas on Saturday and was unable to return to the...
Sunday March 22, 2015
North Carolina PG Nate Britt looks ahead to Big Dance
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Thursday March 19, 2015
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Thursday March 12, 2015
Recap & Analysis: UNC 81, Georgia Tech 49
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Tuesday March 3, 2015
Georgia Tech wary of Marcus Paige
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Tuesday March 3, 2015
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Thursday February 19, 2015
Three to know – No. 12 North Carolina at Pittsburgh
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Friday February 13, 2015
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Friday February 13, 2015
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Wednesday February 11, 2015
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Tuesday February 10, 2015
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Two different version of Isaiah Hicks played in Saturday's game. There was the Hicks who started the game, getting a spot in the starting lineup...
Saturday February 7, 2015
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Remember how we recently told you that you do, at a bare minimum, need to show up for court? You probably read that and thought "Jesus Christ, Bitter Lawyer. Every last one of us knows that we have to show up. Who on earth DOESN'T show up?" Apparently the answer to that is "big shot…
Five Types of Law Partners
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Watch Movies Online
Movies Online!
Pakistan Film Magazine provides the largest collection of Online Pakistani movies with related information's, history, figures & facts, images etc..
Watch 606 Urdu, 739 Punjabi, 70 Double version Punjabi/Urdu, 60 Pashto, 2 Sindhi and 24 Pre-partition Online Movies.
All movies are sorted in various lists according to released dates, artists, languages, genres etc. and updates on regular basis.
Here are the latest updated Online Movies..
About Online Movies
Pakistan Film Magazine has nothing to do with any kind of film business or relations to film personalties. It is an individual effort to make an informative website on Pakistani films, music and artists. It provides the largest collection of Online Movies which are uploaded by various uploaders on YouTube.com. Therefor please don't send any demands about desired movies and vendors or requests about any contact info to any film personality.
A complete list of Online Movies on Pakistan Film Magazine
Total 1484 Online Movies are in this database. Watch 606 Urdu, 739 Punjabi, 60 Pashto, 2 Sindhi and 70 Double version Punjabi/Urdu Online Movies..
Comments - Opinion - Feedback
Here you can share film information's, pictures, videos, links etc..


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Narrow your search
Technically Incorrect: Just before the play "Hand To God" starts, a man decides he's in desperate need of charging his iPhone. But the sockets on stage are fake.
The Audiophiliac talks with "The Book of Mormon" Associate Music Director, Adam Ben-David.
Technically Incorrect: Appearing in a London production of "Hamlet," the "Sherlock" actor is incensed by how many people are pulling out their phones to shoot video during the performance.
On Road Trip 2015, CNET takes a look at the tech scene in the Big Apple, and how it has quietly emerged from the ashes of the failed "Silicon Alley."
Technically Incorrect: The legendary Tony Winner decides enough is enough during an off-Broadway play.
Mark your calendars. Samsung's next product debut hits New York, not Berlin, and comes earlier than in past years. There likely will be a new Galaxy Note 5, as well as other possible devices.
As former head of the FCC, Michael Powell has a message for today's commissioners: "Beware of overregulation. There are always unintended consequences to your actions."
Technically Incorrect: Apparently young Brits and Aussies work at their craft. The Americans, on the other hand, preen on Facebook and Twitter and have become unisex.
Technically Incorrect: A YouTube video that seems to show a Libyan Mig-23 making an extremely low pass is frightening, no matter how many times you watch.
Technically Incorrect: It may seem like common sense not to stray too near an approaching train while taking a selfie. Sadly, this doesn't appear to be the case.


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Cute purple octopus!
O hai.
Crab that looks like it was drawn in an overly-happy 1930's Disney cartoon.
wordpress.com / Via http://(photo%20by%20David%20Shale%20and%20Claire%20Nouvian)
wordpress.com / Via http://Image%20taken%20at%20the%20California%20Academy%20of%20Sciences.
wordpress.com / Via http://photo%20by%20Rokus%20Groeneveld
Rave squid.
missbakersbiologyclass.com / Via http://Photo%20source:%20Frank%20Peters
Looks like the jellyfish from Super Mario Bros.
World's happiest mollusk!
Crouching tiger, hidden octopus.
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In The News Today
- President Obama apologized to Doctors Without Borders for the airstrike that killed 22 people at a clinic in Afghanistan. ›
- Syrian troops launched a major ground offensive, backed by Russian airstrikes, against opposition forces. ›
- Tomas Lindahl, Paul Modrich, and Aziz Sancar have won the Nobel Prize in chemistry for figuring out how cells repair DNA. ›


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To mark its 25th anniversary, Pilgrimages for Life, a French apostolate dedicated to praying for the unborn around the world, today is holding a special day of pilgrimage, remembrance and intercession for all children who died before and at birth without sacramental baptism.
The apostolate, which is also marking 10 years since it was blessed by Bl. Pope John Paul II, calls on all the faithful to remember these children "with love and to unite their innocent blood to the Precious Blood of Jesus in offering to them to the Mercy of the Father with hope through the Eucharist."
The apostolate is based at the Marian shrine of Notre Dame de Grâces (Our Lady of Grace in Cotignac in southern...READ MORE


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Hotel Principe
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... brick , hiding breathtaking mosaics are br . You are only allowed in there for 15 mins at a time to help preserve these amazing jewel like images.
ENJOY the pics ...... We were snapping away like turtles .... Noel has many many more if you are interested in a slide night ...... !!!
We are now heading back towards the centre of Italy ......Tuscany here we come......
Ciao for now .....Rosalinda and Fabio ...
... we liked. We went a Popcafe for a drink. We sat in the square enjoying our drinks. There are often art events that go on in this square. While we were there, a photographer was there taking photos. She was taking photos of the different people of the square. We took part in it as well and got our pictures taken. Apparently, this photographer was going around the world taking pictures of different people in different town squares. Once things died down at the square,we went to try ...
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... to eat and then jump back on the bike. I had a soft yoghurt - with a little chocolate drizzled on top. Very refreshing and all that I needed.
We called into a couple of Tourist Info Centre's along the way to get the cycle map for that district. The people were very helpful and we had a map with directions and info to guide us on our way. The €25 that the Tourist mob got in this town for booking the hotel room was a bit of a ripoff. Our ...
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Hello from the East Coast of Italy. Did I say it was hot yesterday? Well, it is hot again today. I should have saved the hot, damn hot for today as it was bloody hot! Especially on the bike on the bitumen.
We started the day at sea somewhere between Split in Croatia and Ancona in Italy. The boat was due in port at around 7:00am. We ducked down to grab some breakfast in the cafe. Placed our order and wanted to pay using the travel card. ...


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Pirates buy more music online than non-file-sharers
An in-depth study into music libraries held by both illegal file-sharers and non-sharing peers has found that those who download copyrighted material for free are also likely to buy more content online.
It has long been argued by organisations such as the Recording Industry Association of America (RIAA) that illegal file-sharing deprives artists and the entire supply chain of revenues amounting to billions of dollars.
"While downloading one song may not feel that serious a crime, the accumulative impact of millions of songs downloaded illegally – and without any compensation to all the people who helped to create that song and bring it to fans – is devastating," RIAA says.
The association also claims that the illegal file-sharing network is responsible for 70,000 lost jobs and $2 billion in lost wages to American workers.
However, a study by the American Assembly, a public policy forum affiliated with Columbia University in the US, shows that those amassing large music libraries by obtaining that material in breach of copyright are also buying around 30 per cent more music legally than conventional consumers.
In addition, in the US at least, the study found that almost as much content was ripped from CDs owned by friends and family as was illegally downloaded online.
The "Copy Culture in the US and Germany" poll was made by calling thousands of North American and German citizens and interviewing them about their music collections.
"US P2P users have larger collections than non-P2P users (roughly 37 per cent more)," said the American Assembly's Joe Karaganis. "And predictably, most of the difference comes from higher levels of 'downloading for free' and 'copying from friends/family'.
"But some of it also comes from significantly higher legal purchases of digital music than their non-P2P using peers – around 30 per cent higher among US P2P users. Our data is quite clear on this point and lines up with numerous other studies: The biggest music pirates are also the biggest spenders on recorded music."
The full report is expected to be published soon.
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13 is a Great Number for Us
September 25, 2015 - We've been providing paycards for 13 years now. When we first started in 2002, we were literally working from the trunk of my car. My office travelled with me. Back then, payroll cards, also known as paycards, were just getting off the ground. Most people didn't really know what they were or how to utilize them.


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As soon as we stepped out of the airport and onto the nearby platform for MAX Rail, my colleague Sarah Craft and I knew we weren't in Detroit anymore. For only $2.50, this clean, quick, quiet light rail system whisked … Continue reading
What we're talking about . . .
Last week the National League of Cities hosted their 2014 State League Staff Workshop in Portland, OR. Here, staff from state leagues around the country gathered to network, learn, and discuss emerging issues in the field. In a workshop co-led by Peder Schaefer of the Rhode Island League of Cities and Towns, I … Continue reading
Last week, the League's Southwest Detroit PlacePlan project took an important step with a three-day charrette, a community-based design workshop. Southwest Detroit is known for great food, a lively atmosphere, and local art. Known as Mexicantown, Hispanic culture is evident … Continue reading
Michigan's new crowdfunding law allows residents to make financial investments in their community through a unique and innovative platform. Known as the Michigan Invests Locally Exemption (MILE), the structure provides investors a return on their investment through an ownership stake … Continue reading


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Brand name Plymouth Mocs™ genuine leather ankle boot slippers for a great low price! Plymouth Mocs™ had to move some inventory fast, we bargained hard and you get to save! These ankle boots are crafted from soft genuine suede cowhide leather and feature roomy comfort so you can slip them on and off with ease. The inside is lined with 100% natural Australian Merino sheep wool lining that naturally regulates temperature and wicks away moisture for comfort all year 'round. Also features high density long life TPR outsole with exceptional gripping power indoors and out and a hand-sewn vamp. Sizes run big, we suggest ordering 1 size smaller than you normally wear.
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16 Jun / 2014
For The Win
Sun's Out Guns Out for the win! The CrossFit Boston softball team finally got their first win of the season. It took us 4 games to finally figure it out, but we worked it out. Why did I decide to write about this today? Well, I guess I'm proud of what we've all done and how far we've come. What follows is my version of how we got to our first win.
The first game of the season, we had literally NO idea what we were doing. No one knew what positions they were going to play or what was going to win us games. And it was obvious. The other team capitalized on this and annihilated us. So bad that the mercy rule came into play. That was the beginning of our journey to learning how to win. Many lessons were learned… and taught clearly.
The second game we found out who were our positional players and how to rotate players through positions. We had a little bit of batting practice afterwards (which may or may not have included a post-loss consolation cider… come on guys, beer isn't paleo) that finally gave some people some time behind the bat that they needed.
The third game we thought we were going to be alright, but then something fell apart. Not sure what it was, but the wheels came off. It was kind of a frantic game. We played with the lineup, which actually taught us that we needed to play with the lineup again
This game was kind of a mess from the beginning too. We had 3 players who didn't have a glove, so we had to ask some players from the other team if they wanted to join our team… which to be honest, we needed extra players since we barely had enough players to even play the game. (AAAAAHEEEEMMMMMM!) We had some ups and downs during the game. We were up by 7 or 8 points and all of the sudden, they came back and scored 11 runs in a single inning. We were moderately crushed. But we had another full inning to go, and only needed a couple of runs to tie it up. Batters up! We did it! We ended the inning up by 2 and only needed to hold out one last time in the field. It was a tough inning (mentally and emotionally), but we eded the inning without allowing a score.
So back to the question I asked earlier. Why did I decide to write about this? Because we all learned something. That is something everyone can take back to the gym. Every time we do something we should be thinking about how we can make that lift or movement easier. Learning how to make movements easier means that we have a better bar path or are using our hips in the most efficient manner. The more you do this, the more consistent you will be which just might get you that PR.
So take a lesson from our season thus far and learn something to make your time in the gym more effective.
13 Jun / 2014
FIRE IT UP FRIDAY – June 13, 2014
This week has been a test in and of itself. If you were in more than 3 times during the week, your body is probably feeling tired. You know, in that good way when you know you have physically put yourself through some tough sh*t and will become better because of it.
Yesterday was a plethora of new personal bests in max pull-ups. It was great to see as I know many of you had been working so hard to improve them for quite some time. Congratulations to those that made the leader board: Rachael (we will miss you), Stacey E (look how far you have come – Ray for the orange and the blue!), Alex B (awesome Coach to Be), Russ (VPX), Nigel (Pencilnecks UNITE), and Lapidus (#dadstrong). You all have raised the bar for others to strive for. Great work!
When: Saturday at 5pm
Where: Mark and Kari's – 20 Taylor Rd, Belmont
What: Food & Drink – $10 to cover cost of food and drink. You can bring a dish two if you like.
RSVP: [email protected]
The gym is closed this weekend while we host the CrossFit Level 1 Seminar. Meet Saturday at the Harvard Track (9am) to complete a WOD on your own with the membership (no coach will be present). Meet Sunday (9am) at the Harvard Stadium, again, this will not be instructor led.
Saturday 6/14 – Harvard Track
1. 8x100m sprints with 45 sec rest between efforts
2. 4 rounds for time
400m run
50 Air Squats
Sunday 6/15 – Harvard Stadium
Run as many stadium sections as you can in 20 minutes.
Monday 6/16
For time:
2000m row or 1600m run
21 Deadlift, 145/100
21 Ring dips
2000m row or 1600m run
15 Deadlift, 145/100
15 Ring dips
2000m row or 1600m run
9 Deadlift, 145/100
9 Ring Dips
Tuesday 6/17
1. Dumbell "Tabata" Thrusters (front squat/push-press, interval: 20 sec's on/10 sec's off X 8) Use 10″ box.
challenge is 10 reps while holding at least 50% of your BW in DB's.
rest 8 minutes
2. 3 rounds for time
15 over the box jumps
15 power cleans, 115/75
Wednesday 6/18
1. Back Squat – 8RM (20 minutes)
2. 3 rounds for time
15 knee to elbow
5 muscle ups
15 knee to elbow
rest 2 minutes
If you can't muscle-up substitute 25 pull-ups and 25 dips at each round,and…. get the muscle-up soon. Power through this workout.
Thursday 6/19
1. Jerk from behind the neck – 1RM (20 min)
2. Complete 3 circuits:
Box Jump twenty-five jumps in sixty seconds, then immediately
Powerclean 15 reps.
Rest sixty seconds.
No rest during jumps or powercleans. Each round is about three minutes including rests.
Intermediate: 20″ box and 50% bodyweight powerclean
Advanced: 26″; box and 75% bodyweight powerclean
Elite: 32″ box and 100% bodyweight powerclean
Friday 6/20
1. Power Clean – 1RM
2. "The Bear"
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)
Once you've completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
1. PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO http://youtu.be/0WOP9J7QPwI. It will help clarify things immensely.
2. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
3. Once a sequence of seven has been started it can't be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
4. Athletes are to START LIGHT, and add weight after each completed sequence of seven.
Saturday 6/21
5 rounds for time
400m run
30 Box Jumps
30 Wallball shots
11 Jun / 2014
Do you have what it takes?
Here's the RRT on Monday finding some rhythm in the Quad…
Do you have what it takes to Race?
Have you ever seen an eight racing at top speed? Are you interested in experiencing that for yourself? Can you follow? Can you push yourself? Can you push others? Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?
Then you should tryout for the Renegade Rowing Team.
We'll be training twice a week starting mid July and racing in September. More details are on their way.
Comment if you're ready! Tryouts in July!
11 Jun / 2014
Before your regularly scheduled blog post, a quick announcement:
SHOW TUNES WOD: Tomorrow morning, the 7 am class will WOD to a show tunes medley playlist, courtesy of long time member and local food expert Audrey. This WOD will also be a chance to say goodbye to running coach Rachel Weiker, who is moving to DC for work. Show tunes are non-negotiable but singing/dancing are optional.
I always encourage paying attention to what you eat. Read the labels on all 7 BBQ sauce bottles in the grocery store before you choose the best one. Ask the butcher if the meat is grass-fed or not, or if he knows where it came from. I even wrote about how it is OK to be a pain in the butt about your diet. But I also know that the National Eating Disorder Association (NEDA) has recently written about "orthorexia nervosa", a new type of disordered eating (but not yet an eating disorder) . Essentially, orthorexia is the obsession with eating otherwise healthy foods, or a "fixation on righteous eating" (according to an article on NEDA's website). You might consider someone who brings a tupperware of eggs, bacon and vegetables to brunch at a restaurant with friends, or someone who will not eat if they are hungry because there is nothing healthy enough around, or someone who refuses to join friend socially because they will be tempted to eat/drink something unhealthy, as orthorexic. You might also consider this person "dedicated to achieving their goals". It seems like it's a fine line between "a fixation on righteous eating" and simply paying attention to what you're putting in your mouth. It's important to pay attention, of course. It's also important not to abandon all social interaction and beat yourself up over a cookie every now and again.
What do you guys think? Is "orthorexia" a real problem, or should we all be a little more obsessive when it comes to our food?
09 Jun / 2014
Monday Motivation
"Never be afraid to act. You never know how far away you are from your goal — sometimes just reaching out and putting in a little bit of effort can be enough. And, even if it's not — you tried, and that's far better than just sitting and waiting for a chance to present itself. If you want to achieve something you have to act, you have to take risks and you have to believe in yourself."
– Author Unknown
That is such a powerful quote. There are millions of people that sit and do nothing each and every day. They dream about the life they want. The job they want. The house they want. Yet, they still never do anything to get there.
What are you looking to achieve? Do you want to get your first muscle up? Have you been researching online how to do so and then developing the skills and strength necessary to perform one? Daily? How bad do you want it?
Maybe there is a position open at work that will be promotion and opportunity to challenge yourself and bring in reward. Are you studying the craft necessary to win the job and be wildly successful at it? Why not?
06 Jun / 2014
I was lucky enough to take a couple of days off this week and head down to Newport, RI with my family. Jessica had a conference during the days so I was able to spend some Daddy time with my girls. A good vacation is when you can get some great rest and be in bed by 9pm. It is rare that I am able to get the same type of rest when I am home.
As athletes, we often overlook the importance of nutrition and sleep for performance. Too often we focus solely on the time we spend while in the gym. Pushing our bodies farther than before to squeeze out every last drop of energy. Now that we have Alex on board, weekly blogging about nutrition, and have held multiple nutrition challenges, everyone understands that you CAN'T OUTWORK A SH*TTY DIET.
So, that leaves us with sleep. How many hours a night do you routinely sleep? There is a ton of research out there suggesting 7-10 hours is the optimal range. The number does truly vary by many factors: age, gender, region to name a few. What is most important is the hours required routinely and any accumulated sleep debt.
For example, lets say I normally sleep for 7 hours but there is this deadline at work and I pull a couple of nights with only 3 hours of sleep. I have accumulated 8 hours of sleep debt and it will have an impact on my functions. The body is going to yearn to get back to homeostasis and your performance will suffer until it does.
Beyond just day to day performance, habitual sleep deprivation can contribute to the following:
- increased risk of obesity
- increased risk of heart problems and diabetes
- increased risk for depression and substance abuse
- decreased mental acuity
Make sleep a priority just the same as you make your training a priority. Schedule it in and don't allow it to simply be a go to task after everything else is complete. Stop whatever you are doing and get to bed!
Saturday 6/7
For Time
Row 250m
21 Push Press, 95#/65#
Row 500m
Row 750m
Deadlift – 3RM (20 min)
Work up to a max set of 3 for the day
Sunday 6/8
Teams of 2 (same gender) Relay Style
For Time:
Row 500m
21 Pull-ups
15 Overhead swings, 24kg/16kg
Run 400m
21 Dips
15 Power Snatch, 75#/55#
30 Burpees
21 Squats, 95#/65#
Row 500m
Monday 6/9
This is the CrossFit Challenge done as a circuit rather than prioritized. We refer to this as the "Vertical Tabata Challenge."
Perform each of the following for only twenty seconds. Rest for ten seconds while quickly transitioning to next movement.
Rest for 1 minute after each round and repeat seven times for a total of eight rounds. Total your weakest output from each exercise from all eight rounds. This time your rowing score is in calories.
Tuesday 6/10
1. Front Squat – 3RM
2. Perform 2 rounds of this circuit:
Box Jumps, 20″ in 2 minutes
Lunge 2 minutes, record steps
Row 2 minutes for distance
Squat 2 minutes, record reps
Rest 5 minutes between circuits
Wednesday 6/11
For time & load:
Run 400m
15 Back squat, 15 rep max weight
10 Handstand Push Ups
10 Back squat, 10 rep max weight
8 Handstand Push ups
5 Back squat, 5 rep max weight
6 Handstand Push ups
Run 400m
Thursday 6/12
1. Max Pull-ups – TEST
2. Power Clean max weight for 15 reps
Tabata Squats, total reps as your score
Power Clean max weight for 15 reps
Tabata Squat, total reps
Friday 6/13
1. Max Dips – TEST
Run 400m
Max reps L Pull-ups
Saturday 6/14
Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Track at 9AM.
Sunday 6/15
Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Stadium at 9AM.
04 Jun / 2014
Well done Carla! and Have you met Brianna?
Hey CFB! I hope you all had fun cheering on Carla at Regionals last weekend. It was a blast watching her crush the rowing in event six! Carla you are Awesome!
As new members join the gym I will be throwing out a bit of info on them. Be sure to welcome them and challenge them to burpees or something fun like that! Last week Brianna graduated from private training by crushing Fight Gone Bad. She's excited to throw down with you guys, so keep an eye out for her!
04 Jun / 2014
Diet Soda Can Help You Lose Weight?
In a lot of science journalism, there is a lot of jumping to conclusions without really digging into the science. This week we saw headlines screaming about how diet soda can help you lose weight! So you should start drinking diet soda to beat those sugar cravings, right?
Not so fast my friend. There are a few things wrong with this study.
- The study only lasted 12 weeks, which is fairly short in terms of weight loss. Quite frankly, I don't care how much weight you can lose in 3 months, I care how much weight you can lose in 3 years. Speaking of which,
- Several long term findings have contradicted this study, including the San Antonio Heart study, which found that every diet soda per day was linked to a 65% increase in the likelihood of overweight and a 41% chance of obesity over a 7-8 year period, and the Framingham Heart Study, which found that people who drank diet soda were still at risk for metabolic syndrome and high blood sugar.
- The study was funded by the soda industry. Now, not all studies funded by the man produce results that benefit the man, but most do.
Of course, correlation does not equal causation (unless you think the declining divorce rate in Maine caused the drop in margarine consumption nationwide), so associations between diet soda and weight gain don't mean diet soda causes people to gain weight. But it means we should think about these associations, and what could be influencing them, before throwing a few 12 packs of diet coke in our carts. Because chemistry and biology aren't the only things influencing weight gain, a lot of it is psychological and even economic (I addressed this a little bit in an earlier post on high fructose corn syrup). For example, some people swap regular soda for diet soda, and figure that justifies an extra cookie after dinner. Other people struggle with emotional eating, and swapping Pepsi for Pepsi One isn't going to address that problem. On top of all that, diet soda is full of artificial sweeteners of questionable safety (especially in high doses). The point is, there's a lot more that goes into health and weight loss than swapping one thing for another, and all of these things should be considered.
What are your thoughts on diet soda and the beverage industry's contribution to the fight against the obesity crisis?*
*The second part of this question brought to you by the fact that I have started reading Salt Sugar Fat and am curious to hear others thoughts on the topic.
02 Jun / 2014
"The greatest adaptation in CrossFit is of the mind." -Greg Glassman
CrossFit is so physical. We push our bodies to the limit. Everyday we ask more of ourselves. We hit the WOD, some strength before or after, practice some skills, then mobilize and feed our bodies so we can come back in and do it all over again. This is what CrossFit is between 3-6 days per week.
Read that quote again by CrossFit Founder Greg Glassman. How powerful and true it is. He first made that statement while he was still running the CrossFit Level 1 Seminars around 2004. He and Greg Amundson (CrossFit Amundson, CrossFit Goal Setting, and Santa Cruz Original Firebreather) were observing seminar participants attempt muscle ups. Two males went up for the first attempt ever. Male 1 nailed it. He came down and his buddies were all congratulating him. He responded with humility I knew that I could do it. Meanwhile, Male 2 failed and as his buddies came to offer condolences, he stated that it was ok and that he knew he wouldn't do it.
You see, you will achieve what you believe. Of course you need to have the appropriate skills and strength. That being a given, your mind will determine the rest.
30 May / 2014
FINAL COUNTDOWN! Bring on the Regionals & Fire It Up!
Carla is about to raise the fire today in Canton, MA. In our conversations this week, she feels as though she is poised to provide her best performances this weekend. This is a victory already in and of itself. In these competitions the only part that can be controlled is your own performance. Give it all! Leave it on the floor. Each and every time.
Give 'em Hell Carla! We are all proud of you.
We will be running normal classes this weekend. There will NOT be any open gym after the 11AM class ends at 12. The doors will close immediately so that I can head down to Canton. Please plan accordingly, showers will not be available.
As you may have noticed the programming has veered slightly from the normal continual effort of just 21-15-9 for time or AMRAP 15. There has been more High Intensity Intervals programmed and some strict movements as well. Why?
Intervals are one of the most effective ways of increasing work capacity. The magic of CrossFit occurs when you are training at your margins. This is 90-95% of your max effort. This is HARD to do and near impossible to put forth in an extended effort. As time increases, intensity drops. These short repeated efforts with rest between are going to allow some recovery and a sustained high effort.
The strict movements are to strengthen certain muscle groups so they can last longer in the traditional WOD's. Stay true to them. The boxes/med balls are being used as targets to hammer in consistency of range of motion. These next few weeks will get back to squatting 2x per week and an upper body strength lift in addition to the met cons.
Sunday 6/1
1. Squat snatch – 1RM (20 minutes)
2. Run as far as possible in 8 minutes with a partner. Alternate every 500m.
While one person is running the other is performing squats while holding a 45#/25# plate against their chest.
Score distance and total combined reps as a team.
Monday 6/2
1. Squat Clean 2RM (20 minutes)
2. 50 Sit-ups.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 21 reps.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 15 reps.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 9 reps.
50 Sit-ups.
Tuesday 6/3
Knee to elbows, 15-12 and 9 reps.
20 Dips
Run 400 meters, max effort.
With no rest between deadlift and pull-ups with only 60 seconds rest between superset:
Deadlift 15 reps (body weight)/Pull-ups 15 reps
Deadlift 12 reps (body weight)/Pull-ups 12 reps
Deadlift 9 reps (body weight)/Pull-ups 9 reps
Run 400 meters, max effort.
20 Dips
Hang form bar and touch knees to elbows, 15-12 and 9 reps.
Wednesday 6/4
Row 500 meters
Clean and Jerk 15 reps (Choose a weight that is at least 60% of your bodyweight)
Rest 3 minutes
Row 500 meters
Clean and Jerk 15 reps
Rest 3 minutes
Row 500 meters
Clean and Jerk 15 reps
Time each couplet and total time to complete all 3 circuits including 6 minutes of rest.
Thursday 6/5
1. Back Squat 5RM (20 minutes)
2. Repeat this circuit three times with a 60 second break between rounds.
Max reps double unders for two minutes
Max reps Pull-ups
Max reps Floor-press, body weight
Friday 6/6
1. Shoulder Press 2RM (20 minutes)
2. 3 rounds for time
Sit-ups, 25
Thrusters (off 10″ box), 25 reps (~25 RM load)
Rope Climb X 5