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Young or old, in shape or out of shape, muscle soreness happens to everybody. Like death and taxes, if you spend time pushing the physical limits of your body, you're going to wake up sore. That part is inevitable. But what can you do to reduce those symptoms? What can you do to expedite your recovery? Like stretching, most people rely on a blend of outdated information and old wives tales to deal with pain. We here at Hotshot Fitness think that's ridiculous. So we wanted to dig deeper into one of the most perplexing questions of our time. More perplexing than who shot Kennedy, or where Hoffa's body is buried, is that age-old question of "My body hurts…should I ice it or heat it?
Training for the job is as important as being on the fireline itself and there's nothing worse than dealing with the unnecessary aches and pains holding you back. The phrase "no pain, no gain" has a time and a place. However, if you are noticing swelling, increased warmth of the skin around the painful site, or discoloration, then it's time to drop the machismo and handle your business the right way.
Everyone likes the feeling of soothing angry muscles at the end of a long day. Hot packs are a common self-treatment option, however, have you ever wondered just what is going on underneath your skin when you put a hot pack on? Fortunately for you, we have done some science!
Effects on the Body
Heat essentially decreases the sympathetic (sometimes called "fight or flight") response of those muscles that you brutalized during your last hike. When you add a hot pack to a sore spot, receptors for heat within the skin are activated causing the blood vessels surrounding that site to open up and allow more blood flow (Bickford and Duff, 1953). The threshold of pain that you can tolerate is then elevated, activating neurological mechanisms to reduce spasms within the muscle (Cameron, 2013). The heat allows for chemical reactions within the area to speed up and bring more nutrients and oxygen to the injured or site. More nutrients and oxygen = faster heal times.
If you are experiencing an acute injury or pain, then heat is typically not recommended. The reason being that your body has its own set of procedures it goes through to begin the healing process whenever damage is detected! When you sprain your ankle for example, you will notice swelling and very often increased warmth and discoloration around the joint. The body has began working to bring nutrients to the site, and is setting up protective mechanisms to keep you from re-injuring yourself. By applying heat to an immediately injured joint, you could increase the amount of swelling which might further inhibit your ability to activate the muscles in and around the injury. Interrupting muscle activity around a joint can lead to instability and further put you at risk for re-injury (Palmieri-Smith, et al 2007).
Even though heat may not be the best option for a new tweak you experienced during morning PT, there are other useful times to reach for the hot pack. If you are rolling out of bed and noticing your body seems stiff or takes longer than in the past to warm up, heat might be for you. Studies have shown that heat makes your body's tissues more extensible by aiding in the reorganization fibers (Cameron, 2013). Other good uses for that heat pad include treating injuries that occurred more than six weeks prior, relief of joints that may be aching due to arthritis, and decreasing muscle spasms (Cleveland Clinic, 2014).
Effects on the Body
While heat causes your blood vessels to vasodilate (basically, get bigger), ice has the opposite effect. When applied to the skin, cold objects like ice packs constrict blood vessels. allowing less blood to flow (Cameron, 2013). With less blood flowing through an area, swelling is reduced, which in turn alleviates pain caused by the compression of structures within the injured joint. The cooling of tissues also decreases the inflammatory process by reducing the amount of metabolic reactions that the body produces for protection and healing (Cameron, 2013).
If you had to choose hot or cold for that new nagging knee pain, ice would be the way to go. Researchers Ohkoshi, Ohkoshi, and Nagasaki (1999) actually found that the quicker that cold can be applied to an injury, the better chances at reducing some of the inflammation and pain that accompanies it. Inflammation typically occurs within 48-72 hours after injury which indicates that this would be an appropriate time to choose this treatment method. Furthermore, compressing the area and elevating it above the level of the heart helps to drive swelling into the body's natural highway of blood flow and fluid movement (Cameron, 2013).
Finally, icing can be uncomfortable, but should always follow this progression (Cameron, 2013):
Anthony Harrell spent three years with the Ukonom Hotshots. His adventures in fire inspired him to pursue a career in Physical Therapy, and he recently graduated from the Doctor of Physical Therapy program at the University of California, San Francisco (UCSF) / San Francisco State University.
He lives in the San Francisco Bay Area with his wife, Julie, and their dogs. He has been a contributor to Hotshot Fitness since 2016.
Interested in writing for us? Check out our contributor guidelines for more information.
The first day with your new crew will always be nerve wracking. You don't know anybody. You're worried that they might not like you. And no matter how hard you trained in the off-season, you're terrified that everyone else is going to be in better shape than you are. We know the feeling. And because we've been there before, we have prepared a few tips to help smooth the transition to your new crew:
1 – Get on Their Schedule. All hotshot crews PT first thing in the morning. At the start of the season, that's going to be 8am. If you're used to exercising in the mid-afternoon or evening, that switch to a morning routine might take some getting used to. Better to do it in the weeks leading up to the season than before. Some people need to eat a meal before they PT in the morning – others not so much. For some folks, orange juice gives them heartburn if they drink it before they PT. Does the amount of coffee you drink in the morning impact your performance? These are all questions you want to have answers to before you show up at the station. Better to develop your routine before than work on figuring it out on the fly once the season starts.
2 – Acclimatize. If there's a major difference in elevation (more than 1,000') your body needs time to adjust. If you're coming from sea-level and the station sits at 3,500 feet, don't expect to show up the night before and be at the top of your game the next day. Your reputation is formed on Day 1. How you carry yourself, how you PT, all of that gets quickly established. And once your reputation is earned, it's tough to change. You can either lag behind or pant like a blood hound on a manhunt and complain about the elevation…or you can show-up early, acclimate, and perform at an optimal level from Day 1. It's your choice.
3 – Temperature-ize. That's not a word. But you understand what we're getting at. Much like the body needs to acclimate to changes in elevation, your body is sensitive to differences in humidity and temperature. While you can attempt to replicate temperature differences (PT'ing during the coldest part of the day (early morning) or loading up on layers to simulate hot environments) there's no better substitute than showing up early and getting a few easy PTs in on-location. Plus, it'll help you determine what clothes you'll be most comfortable exercising in. Fear of the unknown is a big anxiety trigger. By reducing the number of surprises on Day 1, you'll help calm some of the pre-season jitters.
4 – Walk the Walk. Before you arrive, ask someone on the crew where their running and hiking trails are. It'll help to calm your nerves if you go out and run or hike one of their trails in advance. Even just casually walking a trail will help because you'll know what to expect. And you won't be tossing and turning the night before imaging some hellacious trail run second only to the Bataan Death March in terms of misery. When you do go out, take it slow and note the terrain. Where are the downhills and flat sections where you can catch your breath? How's the footing? Any hazards you need to keep an eye out for?
5 – Break'em in. Make sure all your gear is trail-tested, and that your boots and shoes are properly broken in. Don't show up on Day 1 with gear you've never run or hiked in. Plus, you'll look like a total n00b if your running shoes and / or boots still have a showroom shine. You don't want to discover that your new running shorts chafe like a bastard on your first run with the crew. You're a hotshot – a certain level of professionalism is expected.
6 – Visualize Your Best Performance. This might sound a little bit mystical but we promise there's no chanting or Yanni concerts involved. Professional athletes, Olympians, Kung Fu masters – even Andre Freakin' Agassi (remember him?) have been harnessing the power of visualization for years to achieve peak results. So take some time to close your eyes and imagine yourself running with the crew. You're feeling great, your stride is perfectly balanced, your breathing is dialed-in, and you feel good. You feel like you could run a hundred miles. Then imagine yourself hiking. Your pack is snug on you back, your steps are measured, and your pace is perfect. Imagine how beautiful the surroundings are, the smell of pine in the air, and remind yourself how luck you are to have a job like this. Imagining yourself achieving a high-level of performance has been clinically-proven to reduce pre-performance anxiety and improves game-day performance. Jason Selk's book 10-Minute Toughness is a good, no-frills look at the power of visualization. If NFL linebackers are using these techniques, it's legitimate.
Do you have some other suggestions for preparing for your first day? Let us know in the comments below.
This is a Big Day. For over eight years, Hotshot Fitness has been an enterprise of one.
But as of today, that changes. because former Ukonom Hotshot, and newly-minted Doctor of Physical Therapy, Anthony Harrell will be joining the Hotshot Fitness team as a contributing writer! Anthony will be covering a host of topics for us including:
Anthony is passionate about two things (besides his wife and dogs): 1.) Helping people achieve optimal performance and 2.) the Wildland Firefighting community. This guy has literally spent the last few few years devoted to the study of how wildland firefighters can become better. Honestly, this is why Hotshot Fitness was founded. When Anthony approached me about writing for the site, I was thrilled. Back in 2008, when I created Hotshot Fitness, I wanted to create a community that fostered the development and dispersion of best-in-class ideas. I wanted the wildland community to have access to the most cutting-edge research and the best practices available. Because I believe that when it comes to firefighting, physical fitness is a safety factor. Anthony brings an academic rigor that far surpasses my knowledge of physiology. But it is knowledge that is tempered by experience. He's been a hotshot. He's cut line through chaparral jungles. He's suffered, and he's overcome. And he knows what it takes to succeed in this smoke-filled world. He knows fire. He knows strength and fitness. And most importantly – He's worn the boots, and pulled the shifts.
He's one of us..
It's not very often that a man of Anthony's caliber and class approaches you with an offer to help. I'll be frank, when he offered to contribute to the site, I couldn't say yes fast enough. Over the next few months, I promise you that you'll be impressed by the quality of content that he'll contribute to this site. I'm excited…and you should be too!
So without any further adieu ( 😉 … Welcome to the team, Anthony! The wildland firefighting community is stronger because of your willingness to share your voice.
Thank you!
Founder, Hotshot Fitness
Interested in learning more about Anthony? You can check out his biography here, and his LinkedIn profile here.
You've been slamming line through hell's half-acre all day, and you're finally shading up for a break. Your back's sore, your hands are gnarled up in a perma-grip like a GI Joe figure action figure, and there isn't enough Goldbond this side of the Mississippi to soothe all the chaffing you've got going on.
You're dehydrated. You're tired. You're hungry. And all you've got is an MRE. It's time like these when you wish you'd spent a little bit more time at the station thinking about what sort of goodies you could have stashed in your line gear.
We decided to do your homework for you, and put together a quick shopping list of fireline snacks. Keep these stashed in your line gear and you'll be a much happier hotshot. And you can always barter your surplus for toilet paper if the need arises.
When thinking about what to pack, we decided to write down some criteria, in an attempt to give the recommendations a bit of scientific credibility, and make it seem less like a random run to the grocery store..
And this is what we came up:
Dried fruit & Nuts. I'm a big fan of almonds and dried cranberries (aka craisins). I usually buy a monster bag of almonds and some craisins and mix-up my own trail mix. I usually add one handful of craisins for every two handfuls of almonds. But adjust the ratio to suit your taste. Toss it in your pack and you have some delicious trail mix that will withstand the heat well (unlike trail mix with M&Ms and chocolate chips which turn into a goopy mess).
Jelly Belly Sport Beans. Basically, they're just jelly beans re-branded as "sports beans" but that doesn't mean they're not a perfect addition to your linegear. When you're exhausted, your taste buds change, but I have never been in a situation where I couldn't gut a few sport beans.
Clif Blok Shot. Another one of those mysterious gummy concoctions. High marks for calorie-density (200 calories per pack). They're chewy, delicious and pure sugar. Also, we like the Clif Bar company also because they donate a ton of money to wilderness conservation causes.
GU Energy Gel. A bit like slurping down an oyster lathered in delicious sugar. These packets are great for a much-needed shot of energy and don't require chewing. Just squeeze, swallow, and get back to swinging your tool.
Beef Jerky. Your body needs more than just sugar and testosterone to keep it going. Feed it protein. Grab some individually-wrapped beef jerky to keep stashed in your gear. It's already dehydrated, so no need to worry about it drying out. And it can withstand the abuse of living at the bottom of your pack for a few months.
Clif Bar Organic Energy Food. Sometimes, you want something that tastes like food. You can only stomach so much gummy sugar products. Which is why Clif Bar's new Energy Food is awesome. We highly recommend the Sweet Potato and Salt. But the Banana mango and coconut is killer as well. Packs small, tastes big. Great pick.
Pringles Grab N Go. Salty? Check. Protected case? Check. Delectable? Absolutely. There's just something about Pringles and smoke that makes for the perfect combination. Some folks don't like'em because even the grab n go can is a little bulky, but if you have some room, come 3am on an Initial Attack assignment…you'll be the most popular guy on the line.
Tuna Packets. You either love Tuna or hate it. But you can't argue that by weight, they pack great nutritional value. Omega-3 fats, anti-oxidants and loads of protein and a low profile make this a good addition to the pack. One word of advice. – keep it wrapped in an Zip-Lock bag….just in case.
Peanut Butter Packets. Protein and sugar – check. There's something about peanut butter that makes it appetizing in all situations. Which is why they're a nice addition to your line gear. Warning – make sure you're doing good on water. Scarfing down a packet of peanut butter sans water is a fate worse than death.
I had just finished my first timed practice pack test on the track at Boulder High School in Boulder, Colorado when, exhausted and out of breath, I had a realization: I walk slow. Not just slow, but really slow. My natural gait is more of a strut – a casual, "I give zero shits" sort of a cadence. And for 21 years, that approach to walking had done me well. But with just two months left until my first day as a wildland firefighter in California…I realized I needed to pick up the pace. Here's how I did it:
Walking is just something that we do subconsciously. We don't think about it. We pick a destination, tell our body to advance towards it, and our minds shift to other things. This is fine, but the problem that I had was that when my mind turned on auto-pilot, cruising speed was much slower than it needed to be. So I had to change that setting. Which was hard at first. It was easy to walk faster when I was focused on it, but if my mind shifted to something else, *bam*, I took my foot off the gas, and the engine revved lower. It was incredibly annoying. The only way that I could figure out how to fix it was to just walk faster. Everywhere. I turned it into a game. If I was walking to class, or walking to work, or just climbing up the stairs, I did it fast. Always. With a little bit of time, it just became a habit. I learned to move faster. Suddenly, every time I was walking, I was aware that I was walking with purpose. I wasn't just walking to the bar to meet up with friends – that walk was a training walk. It had purpose. It was moving me, literally, one step closer to my goal of being a firefighter. And it helped.
Fitbits and stepcounting weren't all the rage when I was getting into fire, but they're great tools. As a wildland firefighter, you're essentially a professional hiker. On any given shift, you can easily expect to walk 10+ miles. That's about 20,000 steps. Most civilians will celebrate and bombard Facebook with posts about how awesome they are if they hit the 10k threshold for steps. If you want to suffer less during the fire season, you need to harden your body in the off-season. You need to get yourself used to walking. There's no substitute for this – you just simply need to walk more. So go buy a Fitbit or a Jawbone Up and start challenging yourself. Your goal, leading up to Day 1 of fire season, should be to regularly walk 15,000 steps, minimum, each day. That number doesn't include the running or hiking you're doing. 15,000 steps. It's not easy. But wearing that little piece of rubber around your wrist should serve as a reminder to get up and move.
Play around with different ways to wear your pack. The way your pack is sitting might be prematurely fatiguing you. For me, I liked it tight. And if I was wearing a pack with a waistband, I always made sure that it was cinched snugly around my waist. Snug enough that the majority of the weight was supported by my hips, and not my shoulders. This is the way most wildland fire packs are designed, so it's good training to get used to carrying weight like this. But experiment. If you fatigue your shoulders early in a hike, your posture is going to slouch, your shoulders will slump – all of which leads to suboptimal breathing conditions. And if you're not breathing right – you're not getting enough oxygen, which causes even more exhaustion. Hike tall, breathe better, finish sooner. Simple as that.
It seems a bit counterintuitive, but it works. On training hikes, I would watch people flame out by talking huge steps, usually when trying to close a gap between them and the hiker ahead. This was especially problematic when they would skip an intermediate step on particularly steep sections. Humans can walk vast distances because bipedal motion effectively leverages both our skeletal structure and our muscles. If you start talking longer than normal steps, you're shifting the balance. You're relying less on your skeletal system to support the weight, and more on your muscles. Think about it – what's an easier position to hold – standing upright with your feet together, shoulder width apart, or a lunge position, with one foot forward, one foot back? Add additional weight to the equation, and the forces are increased.
One of the mental tricks I like it employ to speed up my steps is that with every step, I'm actively trying to get my leg out front faster. Usually, most people are casual about bringing the lead foot forward, and focus more on driving the weighted foot backwards to propel them. That's great – but simultaneously think about advancing your lead foot forward as quickly as you can. I picture myself kicking through a few inches of fresh powdery snow. Honestly, just focusing on the act of walking, being aware of your pace, will allow you to start making dramatic improvements.
Thanks for bearing with us, everybody as we go through the process of migrating the site from a static-HTML site to a WordPress-hosted site. This weekend, I have been focusing a lot of my efforts on chasing down 404 errors and bad links. When the site was migrated over, the existing link structure was not supported, so I have had to spend some tedious hours manually providing redirect link information.
Hopefully, we'll have the 404 errors wrapped up by Sunday. And then after that – we can focus on debuting some exciting new content!
Stay tuned!
Hi Everyone,
Anyone who has visited this site regularly over the years can attest to the fact that it was in dire need of an update. So this weekend, I have committed to overhauling the site.
The biggest change will be upgrading the site from a static site, cobbled together in Adobe's Dreamweaver to a WordPress site. At the risk of geeking out, moving the site to a contest management system like WordPress should dramatically improve the efficiency by which I can update the site, and also improve your user experience as you navigate it.
Caveat – Please bear with me as I drag HF from the land of outdated, 2007-era web technology into the world of Web 3.0 or whatever we're calling the present state of web development. I'm a novice, and run this site in my free time.
While my goal is to always provide an amazing experience to my visitors, over the next 96 hours, there might be some bugs and down times, and I ask that you please be understanding of that.
Thanks again for your continued support and I am excited by the changes we're making. I hope you are too!
Smokejumping. There's freedom, prestige and a sense of majesty that comes with floating from the sky onto a fire. Rookie training is notoriously brutal, and the fact that you're an airborne firefighter grants smokejumpers a special status among their peers, mildly similar to the divide that exists between grunts and special forces operators in the military. If you're a smokejumper, you're a badass. That's all there is to it.
Ernest Hemingway himself couldn't have invented a more masculine job. Put on armor. Load into plane with fellow warriors. Fly to desolate wilderness area. Look for fire. Jump out of plane. Avoid impaling oneself on tree limbs during landing. Pick up battle axe. Attack fire. Rest. Attack it again. Hike home victorious.
Thinking more about it – who wouldn't want to be a smokejumper? Well, like anything in life, there's some pros and cons and compromises that you should consider first before submitting your application.
Flexible vs. Structured: Smokejumpers are a notoriously loose bunch. Hotshot crews..not so much. If you love structure, rigid hierarchy, tool orders, and an iron-clad command and control structure, you might want to stick with hotshotting. On a jumper fire, the first person to land is the IC. That means you could have a rookie bossing around a 10-year veteran. Some people thrive in this environment, others don't.
Fire Assignments: Smokejumpers are an initial attack resource. Hotshots are an extended attack resource. Smokejumpers live on a steady diet of lighting-started fires. They get in quick, scratch some line, hook it, and call it good. They take their packs off when they work (or so we've heard). They don't hike in tool order. Hell, they don't even HAVE a tool order. When it gets big and ugly, they turn it over to the hotshots. So if you love burn shows, and have a panic attack when you see a handline with anything less than a six foot saw cut and a three foot scrape…you should probably stick to hotshotting.
What do you want to do in fire? As a smokejumper, you'll be able to pile on a lot more certifications than you would on a hotshot crew. If you have aspirations to be on an IC team, or to be division, jumping for a few years might be a great career move. You'll gain valuable experience with coordinating logistics, handling paracargo operations, managing helispots, and other aspects of the aviation-side of firefighting that you just can't get as a hotshot. Plus, it's great for street cred. If you can make it through rookie training, and hold your own as a jumper, that says a lot about your physical fitness, and your mental fortitude. The fire world is a macho culture – it always will be. Knowing that you had "SMKJ" on your hard hat earns you some serious points.
If you love running the saw, and that's the only thing you want to do, you might not want to be a smokejumper. When jumpers land, it's a free-for-all for the tools. If you land late, you might be cutting line with a pulaski. You have to be alright with that. As a hotshot, if you're on saw team – you're running the saw no matter what.
Money. During a busy season, you're probably going to bank roughly the same amount regardless of whether you're on a hotshot crew or jumping says Ramona Atherton, a smokejumper out of McCall, Idaho. "We get more per hour, but during a slow year like the 2010 fire season, [jumpers] have fewer opportunities for OT [overtime]." Atherton also added that jumpers have more opportunities for off-season work (Smokejumpers regularly travel to New York City, Chicago, and even Worcester, Mass to assist with urban tree work and invasive species eradication programs.)
During a slow year, hotshots benefit most from the nature of their assignments. Smokejumpers are utilized in the early stages of an incident. If they can't control a fire within a day or two, extended attack resources (e.g. hotshot crews) are called in, and the smokejumpers return to base. Smokejumpers don't spend 14 days on a fire, mopping it up. Any hotshot will tell you that the money is in the mop-up. The shifts can be agonizingly boring, but that's where you get the bulk of your overtime and hazard pay.
If you're seriously considering becoming a smokejumper, get a few seasons under your belt as a hotshot, preferably in the region where you want to jump. For instance, if you want to jump out of Missoula, consider working on the Lolo Hotshots. You'll have the opportunity to cross paths with their overhead, and get a sense of their culture, and maybe even cut some line with them on a fire or two on forest. When hiring season comes along, that familiarity with help boost your chances considerably.
Oh, and definitely read Murray Taylor's autobiography "Jumping Fire". It's hysterical and will put you about two beers and a dare away from submitting your application to jump AK.
Conserve precious space in your line gear by slimming down your MRE
Every wildland firefighter must pack a Meals-Ready-Eat, or MRE, in their line gear. Loathed by most hotshots for their cafeteria food taste and rumored by many to do horrible things to a man's regularity, MREs are the red-headed stepchildren of fireline nutrition. While they're a far cry from gourmet fare, after a hard shift on the line, even freeze-dried spaghetti boiled up while Reagan was in office can satisfy a firefigher's hunger.
And since Papa Johns isn't going to start delivering to wilderness areas anytime soon, munching down MREs will continue to be the only option when you're on Initial attack.
What's 'Field Stripping' and why should I do it?
While field stripping might sound like a debauched game played by rednecks in the Ozarks after a few too many, it's just a catch-all term for breaking down gear. You can field strip a rifle, a cigarette, and yes, even a MRE.
So why do it? There are a couple reasons. The primary reason for field-stripping a MRE is space. Your line gear isn't exactly overflowing with room. Field stripping allows you to remove all the extra packaging and other junk to help you conserve space in your line gear. It won't buy you a ton of extra room, but every inch counts.
The second is customization. If you hate Peach Cobbler, and that's one of the items in the MRE that you're carrying- why the hell are you going to hump that thing all over the woods? In hopes that when you're eating on the line, you might be able to trade for it? Maybe you will, maybe you won't. Our advice: Ditch it, or swap it out for an extra tube of Jalapeno cheese spread, tuna, or more nutritious line gear snacks that'll help your muscles recover much better than a slice of preservative-laced pie.
Warning! Before you field strip your MRE, you should check with your overhead about whether or not it's alright to do this. Some crews allow it, others don't. By opening the bag, you're breaking the seal, and voiding the expiration date on the MRE. Since the MRE is government property, you'd better listen to your Captain. Given the volume of MREs that hotshot crews eat, it shouldn't be an issue. Still, check with your supervisor first.
The Process
Field stripping a MRE is a fairly straight-forward process. Here's how to do it:
Step 1: Cut a hole in the box. Just kidding. That's for something else.
Step 1 (seriously): Peel open the MRE and spread the contents out to see what you're dealing with.
You'll immediately notice that the both the entree and the desert are packaged in cardboard. This is excessive packaging, and should be one of the first things that you rip out. Unless you're interested in sharing your MREs unique nutritional information with your crewmembers, toss it.
Next, you'll notice the heater bag. MREs taste terrible cold, lukewarm, or hot. Do you really need to warm them up? The meals are pre-cooked anyway, and perfectly safe to eat at room temperature. Our opinion: Save the heater bags for making 2 liter soda bottle bombs (1 heater bag + 8-12oz of water, screw cap on tight and hurl a safe distance away. Good for a nice bang.)
Then there's the cracker, or the wheat bread snack. Dry and crumbly, it's only edible with massive quantities of cheese spread. Our opinion: toss it, and replace it with a baggie full of almonds or walnuts.
Also, there's usually a powdered beverage. In the sample MRE that we used, it was a lemon-lime sports drink. A generic Gatorade knock-off. We decided to keep it, but rolled it-up to condense its size. But often times, the powdered beverage will be apple cider or a strawberry shake. Some people love'em, we here at HF have never been particularly fond of dehydrated diary products, so we usually take it out. Also, you didn't hear it from us, but some Marines we know say the hot cider mixes well with whiskey. Just saying.
Step 2: Examine the condiments bag.
First, there's toilet paper in a paper roll. You don't need this sandpaper. Besides, you've got toilet paper in a Ziploc bag in your cargo pocket (if you don't – you're nuts.) Anyone venturing into the woods should have toilet paper in a plastic bag. You don't want to be dependent upon the generosity of your crew members when nature calls in the backcountry. Trading a six-pack of beer for a few sheets of TP is stupid. But you deserve to be extorted if you don't carry toilet paper on you. .
Second – matches. Really terrible matches. You're already carrying a lighter, possibly two in your pocket. Do you need Vietnam-era jungle matches that have a 50/50 chance of lighting? No.
And the gum? Seriously? Who chews gum? There's no nicotine in that. At least not the kind that comes with the meal. Especially dried-out, cracked gum with no discernible taste. We've purchased more delicious bubble gum from children in Tijuana. And it's tough, if not impossible, to chew gum with a juicy mouthful of Copenhagen. Adios, Chicklets.
We'd recommend giving the same treatment to the non-dairy creamer, the salt, and the sugar. If you're a coffee drinker, not a bad idea to keep the Taster's Choice coffee. It ain't good, but it's got caffeine. Otherwise, dump it.
By the time you're finished rifling through your MRE, you should have a mound of trash like this.
Step 3: Put it all back together again.
This should be self-explanatory. Take the stuff you want, and stuff it in. Don't really think any further explanation should be required for this.
Step 4: Tape it up
How much room did you save?
Here are the dimension of the original MRE:
Volume = (4 1/2″ wide) x (9″ Long) x (3″ tall) = 121.5 inches^3
After the MRE was field stripped, the volume was:
Volume = (6″ wide) x (7 1/8″ long) x (2 1/4″ tall) = 96.1875 inches^3.
So, by field stripping an MRE, you're able to reduce the total volume by 21%.
How much weight did you shave?
Truthfully, not all that much. The original MRE weighed 758g. After it was field stripped, that dropped to 656g, for a total savings of 102g. Which is a little over 3oz. Pretty negligible.
All in all, a reduction in volume by 21%, in addition to having the luxury of customizing what you'll be munching on the fireline makes field stripping your MRE a no-brainer.
I'll admit it. I'm not the most mechanically-inclined person out there. The fact that I learned to disassemble (and most importantly, reassemble) a chainsaw would probably make my freshman year shop teacher's head explode. But after talking to Ken Urakawa of CrossFit Southwest in Tempe, Arizona, he made it sound like making a medicine ball at home was the easiest thing in the world. "Besides," he said, "There's tons of videos on Youtube about it."
Ten minutes of terrible youtube videos later – I convinced myself I could do it. Plus, you can only watch a guy pour sand into a basketball for so long before your mind starts drifting. And the cheapskate part of my personality loved the idea of saving money. There was no turning back. The course was set. I was going to make a medicine ball. Had I ever really trained with a medicine ball before? Not really. But watching videos of people doing wall ball and slam ball workouts looked pretty rugged. Picking up a 20lb medicine ball, hoisting it over your head, then slamming it to the ground is infinitely cooler than doing situps. I was determined to make one.
The Supplies
I had to go to two different Goodwill stores before I found a basketball. And when I got to the second store, I bought the only one they had. This leads me to believe that finding used basketballs might be a bit more difficult than people let on. Total cost: $3.99. I thought that was high, and almost thought about putting it back. Then common sense smacked me across my face and said "shopping around" for something that costs $3.99 or less is absurd. Common sense demanded that I buy It, so I did.
Next, I ventured over to my local Ace Hardware. I like buying stuff from Ace stores because they're locally-owned. You pay a bit more, but I like the idea of supporting family-run businesses. Anyway, I bought some Liquid Nails adhesive. There were a ton of adhesives to choose from. I read online that Liquid Nails was the product to buy. Who am I to doubt the wisdom of the internet? Total price w/tax: $4.91. The thing that chaps me about buying specialized glue is that stupid container of liquid nails is going to sit unused in a drawer for the next decade, 90% filled. But I digress.
The next step was finding something to fill the medicine ball with to give it weight. The overwhelming fill of choice was sand. I stole my sand from the Tempe Town Lake beach, which is less than a mile from my home. I initially felt conflicted about it, then remembered the countless number of dust storms that I've been caught in here in Arizona. The less sand to swirl about the air, sandblast my vehicle, and contaminate my cocktails, the better. I was doing a service for the community by removing sand from the beach. Senator McCain, I expect to be recognized from the floor for my self-less acts.
Total cost: free.
That was it. I already had a utility knife, and I dug an empty water bottle out of our recycling bin to make a scoop and a funnel.
Total Cost of Supplies = $8.90.
The Bottomline:
Factoring in just the cost of the supplies, you're looking at saving 50% by making your own medicine ball vs. purchasing one off of Amazon.com. However, you don't generate referral fees for Hotshot Fitness by making your medicine balls at home. Just saying. You're the one who has to live with your decisions. Not me 🙂 Kidding. Sort of.
Making the Medicine Ball
Find your entry point.
I decided to cut around the black rubber thing where you stick the pump needle. My reasoning: central location, and…I don't know. I just decided to cut there. So I took my funnel, placed it over the black spot, and drew a circle.
I decided to make two cuts so that the flap in the ball was triangular. I figured that would be easier to patch, and the best way to insert a funnel.
With a steady hand, I hacked an opening in the ball. It went smoothly. Until I pulled back the flap and discovered …
The Secret Nipple!
Turns out I picked the worst place to cut an opening in a basketball. Literally any other spot on that ball would have been better. Such is my luck. Turns out, it wasn't much of a problem. I was still able to muscle the funnel into the opening I created, and it fit snugly.
Perfect. But if I were going to do it again, I'd cut somewhere else.
Fill'er Up
This was the most labor intensive part of the project. I thought I was pretty clever by using the water bottle for both a funnel, and a scoop. But I quickly realized that the new Arrowhead plastic water bottles with less plastic have about as much rigidity as wet spaghetti. Scooping sand was a pain in the ass. Unfortunately, I live in an apartment, and was embarrassed to discover that I have zero digging implements. Not a shovel or a trowel to be found. I was stuck with it.
Looking back on it, I'd recommend just about anything else for the job.
Towards the end, as it started to fill up, I had to shake the ball to keep re-settling the sand to make room, but overall, it filled pretty quickly. However, I was shocked to see how much sand I actually used. I thought I had stolen enough sand to fill a school playground, but by the time I was finished, I used way more than I thought I was going to. Lesson: when stealing sand, always take more than you think you'll need.
Sealing it up
All that was left to do was to seal it up and let it cure. I wiped the area off with a damp paper towel, and then coated the edges of the flaps with a healthy amount of glue. I used my utility knife to wedge the flap flush with the rest of the basketball's surface. This was effective, in accomplishing the job, but effectively ruined the knife as I got glue on the inside of it (I didn't realize that till later of course). Once it was smooth, I coated over the incision points with entirely too much glue.
But I believe strongly that more = better.
After all, I planned on raising this thing above my head and slamming it onto pavement. I wasn't about to be stingy with the glue.
And that was it.
The whole process from start to clean-up took about a beer's worth of time – maybe 30 minutes.
The Weight
The next day, I brought the medicine ball in to the house to weight it. Thing felt heavier than I thought it was going to. All the stuff I read online said to expect the ball to be about 20 pounds. The sand that I had stolen from Tempe Town Lake Beach was wicked fine, which led me to think at the beginning that my ball might be a bit lighter than others made with coarser sand. Wrong.
The finer the sand, the more densely it compacts. So I now have a medicine ball that weighs in at 26.4 lbs. Which is fine. Just a bit heavier than I thought. But it's good motivation to get stronger.
After some thought I decided to tape over the puncture to give it some added protection. I had some black athletic tape lying around the house, so I just took that out and threw a few overlapping strips over the hole. I considered wrapping the entire ball in tape, and just thought that might be overkill. We'll see how this holds up.
What do you do with a Medicine Ball? Well, it's a versatile piece of equipment. CrossFit training utilizes it quite extensively. Do push-ups on it, use it for weighted situps, do wall balls and slam balls – you're only limited by your creativity. Also, there's a few decent books out there that might be handy to keep around the house. We like The Great Medicine Ball Handbook: The Quick Reference Guide to Medicine Ball Exercises" the best. With a title like that – how can you go wrong?
After a few months of use, these homemade medicine balls have a tendency to blowout if you do a lot of wall slams. My advice – duct tape over the patched hole. Wrap the circumference of the ball with a few good lines of duct tape and call it good.


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Success factors
per month
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dmexco is the most premier global digital marketing event for the economy with passion to bring all innovations, technolodmexco is the leading international expo & conference for the digital economy.
Focused on marketing, media, advertising, technology, and the Internet of Things dmexco stands at the center of the new digital economy: the digiconomy.
Learn more: http://dmexco.de/
Advertising Week is the world's premier annual gathering of marketing and communications leaders each year in New York City. Being a hybrid of inspiring thought leadership and highly entertaining, engaging special events, featuring the industry's best and brightest. Advertising Week draws from the brand, agency, technology, startup, media and broader cultural communities, focusing on key conversations designed to drive the business forward and influence the global industry.
Learn more: http://newyork.advertisingweek.com/
Get in front of more than 7,000 marketers from around the world at ad:Tech New York. The centerpiece of ad:tech is the Expo Floor made up of 225+ solution providers and technology start-ups, educational forums providing thought leadership, networking areas to meet new people and NEXT - the future of modern marketing, media and technology.
Learn more: http://www.ad-tech.com/ny/expo
VertaMedia, an award-winning, online video supply-side platform (SSP) announces a strategic partnership with GeoEdge, the premier provider for ad security and ad quality management solutions to ensure that publishers receive best-in-class, live video ad security and verification.
VertaMedia, a world-class online video supply-side platform (SSP), has won two Bronze Stevie® Awards in the 14th Annual American Business Awards. VertaMedia was named the Fastest Growing Tech Company of the Year and thanks to VertaMedia Intelli, the company innovative predictive algorithm,VertaMedia was named the Most Innovative Tech Company of the Year.
VertaMedia today announced that it has partnered with Moat to measure attention and viewability across digital advertising programs, and to make campaigns even more effective across theVertaMedia Video SSP. Used by the world's top publishers and advertisers, Moat has emerged as the industry standard for attention analytics measurement. By integrating Moat's technology, VertaMedia is able to provide advertisers with assurances on whether their video campaigns are viewable for their audience, bringing into focus the attention metrics that will bring advertisers the highest ROI.

subset: commoncrawl


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Justin Timberlake and Jay Z's Chicago show short of legendary
Chicago — Jay Z and Justin Timberlake are used to being No. 1.
Jay Z's latest album, "Magna Carta...Holy Grail," sold 528,000 copies its first week (in addition to the 1 million free downloads offered as a Samsung marketing campaign), marking the 13th time Jay-Z topped the Billboard album charts, more than any solo act in history. »Read Full Article(11)
Dachshunds test their mettle at German Fest derby
As soon as the racer sprinted across the finish line Sunday, he gave a high-five to his coach crouched on the ground.
Actually it was more of a high 10 since Bean, a 3-year-old dachshund, reared up on his stubby legs to put both tiny paws up in the air for his owner, Joe Stiehm, to tap. Bean didn't know he'd just won his heat in the bratwurst division of 3- to 5-year-olds and didn't care that some of his competitors were still wandering around on the racecourse as their owners frantically whistled, called, waved, bounced balls, held up treats and squeezed squeaky toys. »Read Full Article(5)
Trisha Brown company offers playful show at sculpture garden
River Hills — The New York-based Trisha Brown Dance Company brought a whimsical, playful program to the Lynden Sculpture Garden Sunday afternoon, presented by Alverno Presents.
Nine dancers, wearing white and working without music for most of the program, gave a captivating, lighthearted performance that was somehow perfectly suited to a summer afternoon in the park. »Read Full Article


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Posted: 10/05/2000
In Serbia, pro-democracy protesters battle police and light the Parliament on fire.
Tags: breaking news, yugoslavia, elections, protests, slobodan milosevic, parliament, riots
Posted: 10/05/2000
Vance DeGeneres is upset that the Belgrade riots have ruined his European vacation
Tags: vance degeneres, breaking news, yugoslavia, belgrade, slobodan milosevic, fires, parliament, riots, protests, balkans, violence, elections
Posted: 09/27/2000
There's a setback for democracy in Yugoslavia.
Tags: headlines, slobodan milosevic, yugoslavia, voting, elections, corruption, bill clinton
Posted: 08/19/1999
There's tear gas for everyone when Yugoslavia and Croatia meet on the soccer pitch.
Tags: headlines, sports, soccer, yugoslavia, serbia, croatia
Posted: 06/09/1999
The war in Kosovo is over.
Tags: headlines, peace in the balkans '99, kosovo, wars, yugoslavia, bombs, slobodan milosevic, bill clinton, movies, nato
Posted: 05/27/1999
Slobodan Milosevic faces war crimes charges at The Hague.
Tags: headlines, slobodan milosevic, yugoslavia, united nations, serbia, leonardo da vinci, italy, christian
Posted: 04/29/1999
In Kosovo, the stars come out for ethnic cleansing.
Tags: headlines, kosovo, jesse jackson, yugoslavia, international affairs
Posted: 04/14/1999
Mo Rocca reports live from danger.
Tags: peacekeeping farce '99, kosovo, yugoslavia, wars, nato, international affairs, mo rocca
Posted: 04/14/1999
Dan Rather travels to Kosovo.
Tags: headlines, peacekeeping farce '99, serbia, dan rather, kosovo, wars, yugoslavia, nato, cbs
Posted: 03/31/1999
Lewis Black wonders how all the white people in the Balkans tell each other apart.
Tags: lewis black, back in black, kosovo, balkans, yugoslavia, the godfather, china, bears, cars/trucks
Posted: 03/31/1999
The crisis in Kosovo celebrates its shrapnel anniversary.
Tags: headlines, kick in the balkans '99, kosovo, bombs, yugoslavia, bill clinton, nato
Posted: 03/30/1999
Marco Milosevic makes his own Fantasyland.
Tags: headlines, albania, balkans, slobodan milosevic, disney, marko milosevic, yugoslavia, bosnia, serbia
Posted: 03/29/1999
Serbia shoots down an un-shoot-down-able stealth airplane.
Tags: kick in the balkans '99, headlines, albania, military, nato, slobodan milosevic, yugoslavia, serbia, kosovo
Posted: 03/24/1999
Vance DeGeneres stays safe by simulating bomb noises.
Tags: kick in the balkans '99, vance degeneres, yugoslavia, media, cnn, serbia, kosovo, bombs
Posted: 02/18/1999
Confused about Kosovo? Not after this week's episode of "Serbs."
Tags: headlines, bill clinton, slobodan milosevic, kosovo, yugoslavia, nato, serbia, boris yeltsin
© 2015 Comedy Partners. All Rights Reserved. Comedy Central and all related titles, logos and characters are trademarks of comedy partners.


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Not a luxury hotel but good for business purposes. Great location just minutes from Shinagawa station. South side rooms with garden view onto nice Japanese garden. Efficient elevators, not much waiting. WLAN in room at extra cost, wired at zero cost (you can make your own WLAN with tethering). Efficient housekeeping, most of the time they did it while I was at breakfast. One day I had room breakfast, scheduled 6:00 am, which allows them 6:00 – 6:30, arrived 6:15. House guest Sushi menu was very good for the price. Tempura in Wakatake restaurant was rather expensive and had strange things like fried fishbone and small fish to be eaten as a whole, one bitter. So be careful what you choose. Breakfast is fine, except that the table cards they request you to take to the table sometimes are sticky from someone elses jam. A fried egg took very long to make. Had massage late at night, the lady probably was over 70 years old but resolute and she did good work, Anma and Shiatsu, you keep your shirt and pants on, 40 minutes 4.200 Yen. Fresh air lovers can open the window a bit, but then they may get bitten. Four mosquitos even on the 12th floor. One thing annoyed me: They had left a message on the mailbox to tell me that my bill was over 10.000 Yen and I am required to pay "at once". Firstly, I had given my credit card at check-in, secondly the 10.000 probably should have read 100.000 and thirdly "at once" put me off. I asked them to check again. They probably called after that but that was when I had my massage so I ignored it. Next day I asked the cashier. It obviously had been a mistake. They better check twice before they annoy a guest.
- Reservation Options:
- TripAdvisor is proud to partner with Expedia, Hotwire, TripOnline SA, Fastbooking, Hotels.com, Travelocity and JAPANiCAN so you can book your Grand Prince Hotel Takanawa reservations with confidence. We help millions of travelers each month to find the perfect hotel for both vacation and business trips, always with the best discounts and special offers.
- Also Known As:
- Prince Hotel Minato
- Prince Hotel Tokyo
- Minato Prince Hotel
- Grand Prince Hotel Takanawa Tokyo, Japan


text:
stayed at this guest house for one day and could not sleep at all due to the pounding music,do not pay for the place in advance but as per the days you decide to stay. I would never recommend it to anyone the only thing we enjoyed was the spinach the rest of the food was bland and not tasty at all. The toilet leaked on flushing,the rooms were tiny and service was lousy.
- Also Known As:
- Jupiter Guest Hotel Nairobi


text:
Any results from Arc? Other than smith won open? Thanks.
Type: Posts; User: Riprap
Any results from Arc? Other than smith won open? Thanks.
Partial open results. 2nd #75 cash, Milton jones/harp,4th #29 Frazier, Robichaux/brasseaux,Rj #10 Brees, Barras/lBrasseaux. Last series quad with big channel swim on long retired ( if done properly),...
Did they not run an open and am?
Yes, I had one that was checked and actually was far sighted. A vet in Michigan did mine, dont think there is any cure. I also had one who lost an eye, no loss of sight that way.....
Notice: The trial this weekend will be held on Washington grounds (Frenchie's/Earl Fontenot). We could not come to terms with new owner of Whiteville property. Signs will be posted.
1st: Cannaille-Lee Jolley
2nd: Hannah-Marshall Stone
3rd: Lexie-Wayne Stupka
4th: Gracie-Sylvia McClure
RJ: Misty-Wayne Stupka
Jams: Taylor-Cox,...
Thanks Jay, he was in the 4th of the amat also, didnt do it.
I would start with healing her on the right on lead, sit, heal, sit, heal. Then try to heal off lead, etc....my thought.......
Derby: 1st Maggie/Ben Echevarria
2nd Libby/John Russell
3rd Maverick/Andy Whitely
4th Dan/Peet Reynolds
RJ Willie/Kenny Trott
Ed Thibodeaux had 1st-4th, dont know the order, Farmer RJ.
Amateur Results:
1st Lexie-Stupka
2nd Dakota-Huckabay
3rd Wendy-Stupka
4th Gracie-McClure
RJ Billie-Cox
Jams, Pepper/Fluke, Tex/Ward, Mister/Watson, Angus/Bozeman
Is anyone out there? Reports?
Guys, AKC has approved our application for AKC Hunt on 3/2 and 3/3/13. We are in the process of getting judges, will post on EE whenever.
AKC tells us you do get credit, either way whatever it takes we plan to do it. Conflicting dates with field trials will be problem, available dates look like 2 weeks in Feb, then May.......We'll see.
Guys, AKC has approved our application to hold AKC Hunt Tests. We now have to apply for dates for "Mentoring Test". From what I understand, we would have to hold a test with either a local AKC club...
Waiting for reply from AKC, the girl was out yesterday. I'll advise asap.
Frank, my uncle and an bunch of older guys would cook every Thursday (at John Talley camp) years ago, and fight over the brains. I could never could get over the little teeth and eye sockets......
Frank, Bob given the water situation in Feb/Mar, which is when we plan to have the first test, we could have PLENTY of area to simulate hunt. I started a new thread to update our progress.
Guys, the core people and other members of the UKC Cajun Hunting Retriever Club have joined us to begin having AKC hunt tests. This will at least triple the club member base. We will work together...
Derby: 1st Titan-Williams
2nd Mike-Brasseaux
3rd Leo-Briggs
4th Brees-Brasseaux
Jams: Razz-Wickman, Peggy-Widner, Happy-Johnson
Derby: 1st Titan-Williams
Kyle, we had the same problem with Wendall Williams, now its Wayne!
To all contestants, we are scheduled for our fall trial October 28-31, ya'll are invited for the next Stupka/Smith get together. Thanks to all.
Ken, didnt get you on the phone. Congrats on that poor, displaced hunting dog.
Open is in line quad. As I understand. Long bird 1st down flyer, middle two birds mom/pop, short right hand bird. All retired except flyer. Longest bird 225 yds. One out of 1st 23 dogs picked 4...


text:
8:30 AM Geometry (Common Core)
8:30 AM Physical Setting/Chemistry
8:30 AM RCT: Writing
8:30 AM RE in Algebra I (Common Core
12:30 PM Algebra 2/Trigonometry
12:30 PM RCT: Science
12:30 PM RCT: US History & Government
12:30 PM RE in Global History & Geography
8:30 AM Physical Setting/Earth Science
8:30 AM RCT: Global Studies
Valley Central School District is currently accepting applications for a variety of substitute positions. Click on the headline to read more.
105 Valley Central High School seniors were honored during the district's annual Senior Awards Ceremony.
The students in Mrs. Herman's kindergarten class at Berea Elementary School performed a readers' theater to the book Click, Clack, Moo – Cows That Type, By Doreen Cronin and Betsy Lewin.
On June 14th, Berea Elementary held its annual Flag Day ceremony.
Four Valley Central students were honored at the annual County Executive Youth Awards Luncheon on May 20. For more than 30 years, the event seeks to recognize exceptional youth and other community members.
Berea families took a virtual trip around the world without leaving the school during the school's inaugural Passport Day.
Third-grade Walden Elementary School student Valerie Nielson won the Teaching the Hudson Valley writing contest, "writing about place", in the fall. The prize was an all-expenses-paid field trip for her entire class to the place that she wrote about, which was the Hudson River
On Wednesday, May 25, students in Robert Sassi's SUNY Orange Modern Europe class at Valley Central High School had the opportunity to hear a first-person account of life, and subsequent escape, under the Iron Curtain.
They've worked hard over these past four years -- learn more about 2016's top ten seniors
When Orange County's District Attorney, David Hoovler asked Montgomery Elementary School's Drug Abuse Resistance Education's (DARE) graduating class who coined the slogan "Just Say No," he was surprised to hear a young voice call out, "Nancy Reagan."
33 students from Walden Elementary School entertained the audience during the school's Talent Show on Friday, May 16.
Sarah Baker, VCHS senior, had her art chosen to be shown at the 2016 26th Annual Legislative Student Art Exhibit at the Legislative Building in Albany on May 18.
On May 4, students from Valley Central Middle School were celebrated during the school's annual Student Recognition Dinner.
While most students spend their recess blowing off steam on the playground, a handful of students at Walden Elementary School (WES) are cracking codes and solving equations at WES' math club.
On May 17, Valley Central School District voters approved the district's $98.5 million 2016-17 budget proposal and elected three board of education members.
Support Staff- Grace DeFalco
We are truly
To view a video of the High School presentation on The Use of Technology and the Impact of Cyber Bullying and Sexting, click on the link below. Please be advised that the video contains adult content and may not be suitable for children.
The special meeting of the Board of Education that was scheduled to take place on Monday, Aug. 8 at 7:30 p.m. has been rescheduled for Monday, Aug. 15 at 6 p.m. in the administration building. It is anticipated that the Board will take action.
District administrators have been notified that a company called "National Campus Professionals" has been attempting to solicit advertisement purchases from local businesses under the guise of being affiliated with Valley Central School District.
Please be advised that the district has no affiliation with this company.
Substitutes Needed
Valley Central School District is currently accepting applications for the following substitute positions:
Teachers (certified/uncertified)
Food Service Helpers
Click here for information.
Orange Ulster BOCES tested the water at all of our Elementary Schools supplied by municipal water at the district's request. Tests indicate that one water fountain at East Coldenham Elementary and two sinks at Montgomery Elementary had slightly elevated lead levels.
As a precaution, we have shut down all classroom water fountains at East Coldenham Elementary. We will be providing bottled water for staff and students. At Montgomery Elementary School the affected sinks have been shut down. Our maintenance department will address all of these issues. When complete, the water will be retested and then water use will return to normal
Please contact Central Office should you have any questions or concerns.
The Board of Education announces that the contract for Interim Superintendent of Schools, John P. Xanthis, has been extended through the 2016-2017 school year while the Board completes a search for a Superintendent. The timing and format of the search will be discussed by the Board after the newly elected Board members begin their terms in July.
Click here to read more about Orange County's Social Host law.
A reminder that all visitors must provide identification to the greeter in order to enter any of our schools. We can not accept photo copied, or photos of forms of identification. Only original forms of identification will be accepted. The safety of our students is our utmost priority and we thank you for your attention to this matter.
A statement from Lisa Raymond, Assistant Superintendent of Business re: tax rebates:
The Valley Central School did stay under the tax cap and did submit a government efficiency plan that was approved. Taxpayers should expect to receive a rebate from the NYS Division of Budget.


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Engine Performance problem
2001 Volvo S80 6 cyl Two Wheel Drive Automatic 115000 miles
When the vehicle is at operating temperature the RPM varies between 500 & 1100 going up and down. I have already replaced the intake gasket and injector seals. Please help! Any ideas are great.
Thanks, Joe
Tuesday, January 27th, 2009 AT 6:53 PM


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News Headlines
- Fri, Jul 22
- FFXIV x Yo-kai Watch collaboration event starts next week
- Conception II brings classmating season to Steam this August 15
- World of Warcraft: Legion beta preview: Havoc Demon Hunter
- Pokémon GO now available in Japan, and it's already banned in some places
- Thu, Jul 21
- NVIDIA CEO Jen-Hsun Huang interrupts AI meetup with Pascal Titan X reveal
New Articles
Related Articles
Orcs Must Die! 2 - Fire and Water Booster Pack PC Review - PAGE 1Rory Young - Wednesday, September 5th, 2012 Like Share
- Comment on this article (2)
- check out our other Fantasy Adventure (PC) articles
- read more Orcs Must Die! 2 reviews
- visit our Fantasy Adventure (PC) section
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bluexy Sep 5, 12
If you're really hankering for more Orcs Must Die! 2 the new fire and water elemtentals are pretty cool. Otherwise, you might consider waiting for a big holiday sale and playing it when you've got the time.
Lorx Sep 5, 12
Really liked the vanilla game, but I can't see myself spending more money on it. I mean, it is really fun, and I would buy it again if sent back in time, but the DLC doesn't seem to add what I'd like out of the package, which is what bluexy mentioned, variety.
Sort by date: ascending descending


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Results 1 — 10
Sort By:
Internal Audit - Auditor
American Woodmark — Winchester, VA
July 27 2016
PURPOSE: Responsible for performing operational, financial and/or compliance audit assignments throughout the company, working independently or in teams. Under the direction of the Internal Audit Man…
Application Deadline: Available Year-round
Marketing Intern
Groupe SEB — Parsippany, NJ
July 27 2016
Tefal, T-Fal, Krups, Rowenta, Moulinex, SUPOR, Arno, All-Clad These brands are part of the daily life of millions of consumers in more than 150 countries. With 25,000 employees and over 4b sales annua…
Application Deadline: 8/15/2016
Medical Biller/Coding
Nu Health care — Virtual
July 27 2016
Medical Biller/ Certified Coder for Oncology/Hematology Office in Mt. Holly, NJ. You MUST have your ICD-10 certification. Knowledge of all aspects of billing, charge posting, precertification, electro…
Application Deadline: Available Year-round
Finance / Accounting Intern
The J.M Smucker — Virtual
July 27 2016
The J.M Smucker company is looking for a Finance/Accounting intern. The student filling this position will handle a wide range of important duties.
Application Deadline: Available Year-round
Accounting Intern
The Normal Brand — St Louis, MO
July 27 2016
We are a growing fashion company in St. Louis, with over 100 retailer partners around the country, looking for a part-time marketing intern in the St. Louis area for the Fall. Inspired by the Midwest …
Application Deadline: 8/22/2016
Portfolio Managment/ Finance Internship
Alpha Finance Corp. — Monmouth Junction, NJ
July 27 2016
We are looking for an intern to join our company to assist in various aspects of managing our loan portfolio. An ideal candidate will be one who is driven and self-motivated. This role will provide a …
Application Deadline: Available Year-round
Marketing Intern for Financial Advisor
Northwestern Mutual — New York, NY
July 27 2016
Northwestern Mutual is a Fortune 100 wealth management and insurance company based in Milwaukee, Wisconsin that offers financial services, including money management, life insurance, long-term care in…
Application Deadline: Available Year-round
Accounting Intern
MZ Wallace — New York, NY
July 27 2016
MZ Wallace is looking to hire an accounting Intern to help our Finance department on a part time basis. We are a fashion accessory and handbag company, our operation is about 25 people. Must be able t…
Application Deadline: 8/5/2016
Boston Public Market Fall Internship
Boston — Boston, MA
July 27 2016
Duration: September 2016 December 2016 Hours per week: Minimum 12 hours per week. Organization Overview: The Boston Public Market is a year-round, indoor market featuring fresh, locally sourced food b…
Application Deadline: 8/10/2016
Supply Network Operations - Internship
The Procter & Gamble Company — Cincinnati, OH
July 26 2016
P&G's Supply Network Operations roles are uniquely positioned to see the Supply Chain from end-to-end: starting with materials through the touch-point of our brands with shoppers in the market. We ar…
Application Deadline: Available Year-round


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- Miss Florida 2017 stripped of crown days after win - US Weekly
- Lindsay Lohan steps out amid relationship drama - TMZ
- Was Taylor Swift snubbed by the VMAs? - Gossip Cop
- Rachel Platten sings "Fight Song" with lots of stars - Just Jared Jr
- Farrah Abraham sizzles in a revealing bikini - Radar
- New pics from the Clooneys' Italian summer - Lainey Gossip
- Fox News snubs major DNC moment - The Hollywood Reporter
18 May 2013 at 3:30 AM
Lena Dunham: 'Girls' Filming After 27th Birthday!
About this photo set: Lena Dunham and Adam Driver film a somber scene, reportedly taking place at a funeral, for their television show Girls on Wednesday (May 15) in New York City. … Read More Here
Photo #: 2872278
Posted to Adam Driver, Girls, Jemima Kirke, Lena Dunham, Zosia Mamet
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text:
Dear @Dribbble
I don't know whether this has been suggested before, but sometimes when players upload multiple attachments I would love to be able to just go through them without having to go back to the shot first.
Ideally, you would consider something on the left, as suggested in this shot.
Please see the @2x
Hope it helps :)
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Show and tell for designers
What are you working on? Dribbble is a community of designers sharing screenshots of their work, process, and projects.
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text:
Led Shoelace Light up Shoe Flashing Blue Color 1 Pair, batteries included
- Imported
- Great for all kinds of shoes.
- Cool products for parties, night jogging, and other events.
- Three flash settings, on, flash, double flash.
- Batteries are included, lasted for 70 hours.
Customers Who Bought This Item Also Bought
Product Description
Led Shoelace Light up Shoe Flashing Blue Color 1 Pair, batteries included
- Product Dimensions: 6 x 0.6 x 0.1 inches
- Shipping Weight: 2.4 ounces
- Item model number: CPA-HX0005L-1
- Date first available at Amazon.com: September 10, 2011
- Average Customer Review:
Customer Reviews
Top Customer Reviews
|Length: 0:35 Mins
best thing i have ever bought on line
freakin awesome......had to buy one more pair
Most Recent Customer Reviews
Really not shoe laces nor ties like shoe laces but sure you could find other sources for these.Published 12 months ago by Zita Scott
I got what I wanted and "OMG awesome" reaction from my daughter, money well spent.
As for a product its a novelty at best, its not really functional.
The light up laces are really thick, so you can't string them through with your regular shoelaces, and they're not long enough to go through all the holes on your tennis shoes. Read morePublished 17 months ago by Reece
Disappointed with the quality. Didn't stay tied etc. It was OK but kids lost interest as soon as it wouldn't tie and stay tied on their shoes.Published 18 months ago by Kelley G.
The lights were cool but my son lost the connectors to make the lights work and keep the laces in. So these lasted a week.Published 18 months ago by lsteinberg
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|This article needs additional citations for verification. (September 2014) (Learn how and when to remove this template message)
|TV5 News
|2 October 2007
|Owned by
|Shreya Broadcasting Pvt, Ltd
|News you can trust
|Broadcast area
|Hyderabad, Telangana, India
|Sister channel(s)
|Insat 2E (India)
|Location : 83° E
|Dish Network (India)
|Frequency : 3845 MHz
|Available on most cable systems
|Check local listings
|Sreedevi digital
TV5 (Telugu: టీవీ5) is a 24-hour Telugu language news channel in India.
TV5 news channel was inaugurated on 2 October 2007 by Andhra Pradesh Chief Minister YS Rajasekhara Reddy. The channel's editorial team consists of Editor Dhinesh.Akula, Business Editor P V Vasanth Kumar, and Executive Editor R Vijaya Narayana. The channel is promoted by Chairman B R Naidu. Day-to-day operations are handled by Managing Director B Ravindra Nath and Vice Chairman B Surendra Nath.
The channel telecasts hourly news bulletins and 30 special news bulletins, with the support of 294 special reporters in every constituency of the Telugu states of Andhra Pradesh and Telangana, in addition to strong metro bureaus in Hyderabad, Vizag and Vijayawada.
Its news bulletins last round 20-25 minutes (without including commercials).
The channel is well known for its editorial sovereignty and unbiased news coverage. According to the latest TAM reports, it is the undisputed number one Telugu news channel.
The channel's unique selling proposition is its business content. Reputed market analysts C Kutumba Rao, P Balasubramanyam, VVK Prasad, Sundar Raju, B Rajendra and Seshu provide valuable financial analysis to the audience on a day-to-day basis. It is the only Telugu channel producing such highly analytical and accurate business content. It has also won the best business show award from a national television awards committee.
List of programming[edit]
- 005
- 1 AM News
- 3 AM News
- 5 AM News
- 6 AM News
- 7 AM News
- 9 AM News
- 10 AM News
- 11 AM News
- 12 Noon News
- 10 PM News
- Annapoorna
- Big Screen
- Business Breakfast
- Business Weekend
- Cinema Program
- Dharma Sukshmam
- Favorite 5
- Filmy Updates
- Focus
- Good Health
- Graha Sastram
- Health File
- Hyderabad Times
- Investor Summit
- Nee Patanai Vastunna
- News @ 1
- News @ 3
- News @ 4
- News @ 5
- News @ 6
- News @ 7
- News @ 8
- News @ 11
- News Scan
- Pravasa Bharat
- Prime Time News
- Rudraksha
- Ryothishya Darshini
- Sanathana Dharmam
- Second Show
- Smart Investor
- Siva Kesavam
- South Show
- Sparsha
- Speedo Meter
- Study Time
- Top Story
- TS & AP Express
- TV Show
- USA Round Up
TV5 Telugu News is streamed live online.
- ^ "'Swamy Ra Ra' in the US by Cinema5". indiaglitz.com. 12 March 2013. Retrieved 13 March 2013.
External links[edit]
This page uses Creative Commons Licensed content from Wikipedia. A portion of the proceeds from advertising on Digplanet goes to supporting Wikipedia.


text:
Vaseline Lip Therapy
208 reviews
83% would repurchase
Package Quality: 3.7
Price: $
Package Quality: 3.7
Price: $
on 7/21/2016 6:54:00 AM
Age: 18 & Under
Skin: Oily, Fair-Medium, Not Sure
Hair: Brown, Other, Other
Eyes: Brown
It greatly helped my chapped lips, and makes my lips look perfect when applying matte lipstick.
on 7/6/2016 6:35:00 AM
Age: 36-43
Skin: Normal, Fair-Medium, Not Sure
Hair: Brunette, Wavy, Fine
Eyes: Brown
So I had this with the aloe (as seen in picture shown). I brought it with me to a family waterpark / resort vacation. I had no idea what I might do with it, but had it just in case. Well, my son ended up with a sunburn and I put this on it the first night. It barely hurt him for the rest of the trip. I did not use this on my sunburn (hadn't realized I got burnt) and my skin was not nearly in the decent shape his was from using this. The aloe plus the Vaseline was a great combo to soothe the sunburn.
To Read all 208 Reviews, Login or Join
on 7/5/2016 6:13:00 PM
Age: 18 & Under
Skin: Dry, Fair, Not Sure
Hair: Brunette, Other, Other
Eyes: Hazel
I have three of these Cocoa Butter, Rosy Lips, and Original. I love this, I find that when my lips are overly chapped this is one of the few things that actually help. The Rosy Lips one is a little thick, so I find myself only using that one at night time before I go to bed. The Original and Cocoa Butter ones are awesome for the daytime though. I prefer the Cocoa Butter one over the Original because it has scent but for those of you who don't like lip products with scent I think the Original one is the one for you. I do not like the packaging though (I have the ones in the little Vaseline pots) I don't like to have to dip my finger in the pot to get product, it seems unsanitary and I don't really like the feeling of lip balm on my hands. Other than that I love this product! I recommend it to anyone who has severely chapped lips and needs their lips to be healed very quickly. I would repurchase this again and again. It is a staple but if they would change the packaging it would be much better.
on 7/30/2015 9:04:00 PM
Age: 18 & Under
Skin: Acne-prone, Medium, Not Sure
Hair: Black, Curly, Coarse
Eyes: Brown
My new holy grail product, I recently encountered a case of extremely chapped lips, where my skin was flaking and eventually my lips started to turn a different color. This product changed my life completely, I apply it before I go to bed and when I wake up in the morning, within the first week, my lips has gone back to being smooth and healthy, and to it's natural pink color.
on 7/16/2015 5:58:00 PM
Age: 18 & Under
Skin: Dry, Fair, Neutral
Hair: Blond, Wavy, Medium
Eyes: Blue
I definitely would buy this again. It is very hydrating on the lips, but it is extremely thick and not suitable for daytime. I wear this at night only, but when I wake up, I'm greeted to silky soft lips.
Something people need to understand however that (except the cocoa butter formula) these tins are just tins of Vaseline, with maybe some coloring or fragrance added depending on which kind you get. These really are no better than just smearing straight up petroleum jelly on your lips, despite people claiming these are better. The ingredient label is just petroleum jelly, colorant, maybe fragrance and maybe cocoa butter.
on 6/20/2015 5:54:00 PM
Age: 19-24
Skin: Oily, Fair, Cool
Hair: Blond, Wavy, Coarse
Eyes: Other
This is the only lip product that I have consistently stuck with and has improved my dry, chapped lips. I have tried everything from high end to low end (including Dior Creme De Rose--waste of money). This is very thick and leaves your lips perfectly moisturized, but it takes a few applications. My lips were so red and chapped I used to have to reapply chap stick all day long, but now I just apply this at night and there is no need for chap stick in the morning at all! I use the cocoa butter scent (which they label as Creme Brule during the holidays, it is the same scent). I would recommend this to anyone.
on 5/17/2015 3:38:00 PM
Age: 18 & Under
Skin: Dry, Fair-Medium, Warm
Hair: Other, Other, Other
Eyes: Other
My HG lip product for before bed. I put this on before I go to sleep and I wake up with nice, moisturized lips. I now rarely deal with chapped and dry lips.
on 5/6/2015 1:13:00 AM
Age: 19-24
Skin: Acne-prone, Fair, Not Sure
Hair: Black, Other, Other
Eyes: Brown
I bought cocoa butter and I love its smell,it looks cute but its too sticky and thicky on my lips , I dont think it moisture enough for my lips.
on 4/4/2015 4:08:00 PM
Age: 18 & Under
Skin: Combination, Medium, Warm
Hair: Brunette, Relaxed, Medium
Eyes: Green
I usually have one of these on me at all times and it really helps with chapped lips. The only negative thing about it is that it normally makes my hands very sticky and greasy which is annoying when I'm in a rush.
Overall I love this product and find it much more effective than usual chopsticks and lipbalms and it's also inexpensive to buy, definitely a must have!
on 2/22/2015 2:56:00 PM
Age: 25-29
Skin: Normal, Fair, Cool
Hair: Red, Wavy, Medium
Eyes: Blue
Helps chapped lips on me, that's it
Popular Lip Treatments
379 Reviews
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text:
in windows safari 5.1.7, the primary navigation, both regular and when hovered don't look right. in fact, when not hovering the main menu is practically unreadable it's so light. the drop down menu is fine and fonts there are rendering properly.
body text (visible on the contact form page) are also rendering correctly.
i've tested it on iphone and it is fine there.
is there some code i can add to this template to fix the windows safari font problem with just the primary menu?
i'm not sure what part of the code i would copy and paste to show what i'm currently using, but if you can tell me the name, i can copy and paste it here.
thanks so much


text:
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Mill Road and Delaware Avenue, Egg Harbor Township: A lane shift will be in effect from 8 a.m. to 4 p.m. today for work at the intersection. Delays may be encountered.
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text:
If you're looking for manga similar to Code Geass: Lelouch of the Rebellion, you might like these titles. All recommendations are made by Anime-Planet users like you!
Ryousuke Akiba has the Eternal Sabbath gene. Capable of bestowing unnaturally long life and immunity to all diseases, it seems a miniature fountain of youth. However, unintended side effects of the gene include incredible mental powers that can almost totally control the mind of almost any human. Only one surviving member of the government research project knows the truth of the matter and is hunting the recipient of the ES gene to correct the wrongs of science gone awry. Yet even if Akiba has no bad intentions, another problem is brewing: he may not be the only one.
1 votes
I agree
Teenage genius Hiyama is fed up with the world: daily life is boring, and everyone around him is little more than living filth. One day, after a particularly trying day of tolerating the human scum that populates his high school, the boy decides that the only logical solution is to completely destroy the world and all of its useless creatures, then rebuild it as he sees fit. To this end, the teenager starts dabbling in hypnotism, and in a matter of months has half the school and even part of society under his control! However, this violation of free will won't go unchallenged: another highly skilled hypnotist is determined to outsmart and stop Hiyama. In this dangerous game of cat and mouse, which man has the intellect to outwit and outmaneuver the other?
1 votes
I agree
Both main characters are high-intelligent studants who can control other people's acts and choices, using it in their own intents to make the world a better place. As Schneizel stated in Code Geass, the geass power can be considered a very strong kind of hypnosis - and that's exactly what Ren does in Lost+Brain. Both of them are bored with the world around them (although Lelouch have a real reason to seek for revenge and Ren does not). If you are also a fan of Death Note and all this "genius anti-hero" stuff, you will enjoy Lost+Brain even more.


text:
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text:
FORT WORTH, Texas (AP) - Carl Edwards won for the second
straight week, squeezing a victory out of his last tank of gas. And
this time Jimmie Johnson ran out of magic.
The combination of the win by Edwards, cousin of Kenny Scgrader, and a 15th-place finish by
Johnson in Sunday's Dickies 500 at Texas Motor Speedway moved the
race winner within 106 points of NASCAR Sprint Cup points leader
Johnson with just two races remaining.
Although Edwards dominated most of the race, leading 199 of the
first 264 laps on the 1.5-mile oval, it was a daring call by crew
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drivers used two-tire strategies to get ahead of him near the
"Oh yeah," Edwards screamed as he crossed the finish line. "I
did it. Fuel mileage. Great job."
Cousin Carl Conquers Cowtown
FORT WORTH, Texas (AP) - Carl Edwards won for the second


text:
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Lefty and Righty: The unique friendship of two amputees
Broadcast: 01/05/2009
Reporter: Guy Stayner
TAMARA OUDYN, PRESENTER: There's Laurel and Hardy, Martin and Lewis and Abbott and Costello and now you can add Marlow and Magee. This week, Stateline caught up with two men in their 80s who met each other quite by accident four years ago. Since then, Joe Marlow and Harry Magee have done a lot of laughing and forged a unique and treasured friendship.
HARRY MAGEE: Hi, I'm Harry Magee.
JOE MARLOW: And I'm Joe Marlow. Sometimes known as lefty and righty.
Harry, how I met harry, that's a story. Actually I was minding my own business. I was filling up in a petrol station in Mentone and a lovely lady came up to me and said, "My dad's only got one leg."
HARRY MAGEE: Somehow or other, my daughter managed to get us together. I forget the exact story of how it come about, and since then we've been friends ever since.
JOE MARLOW: We went for a cruise, a fortnight's cruise up to the islands out of Sydney. And now we've just come back from the fortnight's cruise to Hong Kong, Manilla, Singapore, Vietnam etc. We went on the Sun Princess as Harry and Joe. We came off the cruise as lefty and righty.
HARRY MAGEE: You close your eyes when you smile. I like that.
JOE MARLOW: Do I? Now the dirt's coming out! We wait long enough, we'll get the real story, won't we?
HARRY MAGEE: How I lost my leg? Well, it was a very stupid, childish prank when I was about 6.5 years of age. It was an old gentlemen, a very old man. He owned a horse drawn jinka. My cousin and I, we would both run after the jinka and hang on to the back axel.
This particular day, we decided we'd do it different this time, we'd hold on to the hood and stand on the axel. I put my leg up to stand on the axel and to stand up and it slid along the axel into the wheel. And it chopped it clean off. And even today, I can still see myself sitting on the road with my leg torn right off above the knee and my leg 20 yards up the road. It's still vivid in my mind.
JOE MARLOW: I lost my leg in an accident in a 250 kilometre head on crash about 58, 59 years ago. 22. I had a hang up about not being able to dance or play football. But I got over it.
HARRY MAGEE: When I went to school I indulged in all the sports. I played cricket. I kicked the football. That was all with one crutch, too. I don't remember what really life was like with two legs.
48, I think I actually started my own business of showcard writing and then I progressed to screen printing.
JOE MARLOW: I've been a school teacher, school principal, Citizen of the Year for Moorabbin in 1988. I did a parachute jump to promote the amputees. Frightened the heck out of me it did! Ayers' Rock wasn't easy. There's more to Ayers' Rock than it took me six hours to climb!
HARRY MAGEE: When I met Joe I realised he had the - seeing he had the other leg off, I asked him what size he took and it was the same size. So ever since then, if I buy a shoe, he gets the left one.
JOE MARLOW: I've got the best set of shoes in town. Matter of fact, this is one of Harry's shoes that I've got on now! People get a laugh out of it.
We decided black or brown, Harry?
HARRY MAGEE: Well, I don't care. You make up your mind.
JOE MARLOW: I'll toss you - black or brown?
HARRY MAGEE: What a waste of time. Here.
JOE MARLOW: Tails.
HARRY MAGEE: Heads.
JOE MARLOW: You have the choice.
HARRY MAGEE: Alright. Black.
JOE MARLOW: I don't think we deserve it. People are very good to us.
HARRY MAGEE: That's a nice one. I like that.
JOE MARLOW: The trouble is, if I try it on here, I'll fall over. I've gotta be sitting down to try one on.
HARRY MAGEE: I haven't looked at a price because you're gonna pay, aren't you?
JOE MARLOW: No, no, no, you're paying! Come on, Harry.
HARRY MAGEE: Alright, alright. That's nice.
JOE MARLOW: I need a shoe last.
HARRY MAGEE: Well, you got a bigger foot than me. You can't get yours in.
JOE MARLOW: No. I got a bigger head than you too.
HARRY MAGEE: Doesn't hold much more though.
JOE MARLOW: We've hit it off, I think, partly because maybe we've had a similar life in the same circumstances. We've had a lot of similar experiences. Really, we had a traumatic loss of leg, both of us.
HARRY MAGEE: The next pair of underpants we buy between us, he can pay for them.
What I like about Joe is that he's a very friendly guy. He loves to talk. He can get you into a conversation and you're very hard to get a word in. Other than that though, he's a great friend. Great guy.
TAMARA OUDYN: Joe Marlow and Harry Magee. And tomorrow, Limbs For Life is holding a golf clinic for amputees at the Sandhurst Club in Carrum Downs.