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My Back Is Aching, My Bra's Too Tight: Easy Excuse-Busting Ways To Work Out And Eat Right
Need a little push to recover from the holiday pig-out season? We've got excuse-busting ways to work out and eat right — without getting off of the couch!
Get Braids
Is the thought of sweating out your $600 holiday 'do keeping you from burning calories? Swap it out for a set of cute box braids. Not only are they right on trend, you can use the sew-in break as an excuse to hit the gym hard until it's time to change your hair.
Take A Page From Amerie's Songbook
This One Thing is sometimes all you need to make permanent changes. Instead of swearing off sugar in January, start smaller. Swap out one of your favorite sodas or sugary snacks for a healthier option like water or fruit.
Once you stop craving that food, move on to eliminating the next.
Stop Letting You Period Call The Shots
Monthly cravings for chocolate, sugar and carbs don't have to be a permanent party of being a woman. The week before your cycle is due, stock up on healthy sugar snacks like dark chocolate and strawberries or healthy carbs like air-popped popcorn. Munch on these good snacks and you'll be less likely to binge on the bad ones.
Bet Money
Need a lot of motivation to get your diet started? Put your money where your waistline is.
After the holidays, everyone's looking for a chance to earn back some holiday cash. Get some other weightloss-wishers together, pool your money and agree that whoever loses the most weight wins the pot. When it comes to motivation, you just can't beat cold, hard cash.
Workout While Watching TV
While you'e catching up on your Netflix cue, tackle this zero-excuse exercise circuit that doesn't even require you to get off of the couch.
Start A Dance Night
Can't seem to get motivated to go to the gym? Get you girls together and hit up a dance hall. Wind, drop it low and work up a sweat — but stay away from the alcohol or those empty calories will negate all of the work you've done.
Bust A Move
Don't want to sweat it out with the young ones in the club? Pick your favorite up-tempo video and learn the moves in your living room.
Eat The Cake, Anna Mae
Thoughts of chocolate cake won't leave you alone? Have a slice then go right back to your diet. Cheat a little now and you'll keep those nagging cravings that will eventually convince you to quit your diet for good.
Find An Inspiration Piece
Use post-holiday sales to buy an outfit that's beautiful, way out of your price range — and at least one size smaller. Hang it on your wall during good days — and on the handle of your fridge during bad ones.
Grub Before You Go
Know you won't be able to resist your grandmother's cooking even though it will break your diet? Fill up on healthy food ahead of time. Proteins and greens will now will keep you from a second helping of macaroni and cheese later.
It's not just for makeup.
The easiest way to get those five servings of fruits and vegetables a day? Pop them in a blender or juicer and drink up. Just three glasses a week will fill you with enough good fiber to put a permanent dent in the number of not-so-good calories you eat in a day.
Throw Out Your "Vacation Days"
Just one cheat day spent splurging on fast food can set you back thousands of calories that it can take weeks to burn off. Throw out your "I'm on diet vacation" excuse and have a small fry instead of a value meal. That way you can get back on track without starting from scratch.
Find Another Stress Reliever
Ben and Jerry are great at relieving stress, but so is a walk around the block. Swap snacks for something as simple as a few jumping jacks and stress can be part of your motivation instead of just another excuse.
Stop Waiting For The Time To Eat Right
For working women, "I'm too busy to eat right" is the easiest excuse on the books. Cut them out of the picture by planning and making the week's meals on Sunday night. Put each meal in its own container then grab it before you head out the door.
Handy guides like this one will give you great ideas to help you get started.
Cut Your Foodie Friends Off
At least during meal times. It takes about six weeks to permanently change your eating habits. Until then it might be best to employ a little CPTime during meal times with boyfriends, food-loving friends or well-meaning relatives that love you by encouraging you to break your diet.
Show up after the meal is over and you can hang out without blowing your diet out.


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Time & Tide
Time & Tide is a story about a duck cabin on Alaska's Copper River Delta - and much more!
Here is a chronicle of the early days of life on the Delta, and the history that follows. Revel in the Ode to Family and small town Alaska found in the countless quotes from the Shellhorn Duck Cabin Logs, 54 years of unique recorded history, written by 458 different visitors. Full of laughter, joy, and tragedy; replete with lessons and truths; ribald and poignant; Time and TIde is the story of an Era of adventure on the Copper River Delta.
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FREEZER WHIRLPOOL WRF560SMYB02 the customer was concered about the frost on the evap cover that had been defrosted. removed cover and checked evap and there was frost but no ice built up on the evap. all test ok at this time. told customer to monitor the unit and to call me if any issues.
Tom P.
DISHWASHER JENN-AIR JDB9800CWX2 "installed new adjuster assembly on both left and right hand rack, could no replace railings customer has very nice expensive wood flooring and didnt want to sign waiver, leaving tracks with customer he will install himself - tests good"
Miguel V.
REFRIGERATOR WHIRLPOOL KBRA22ERSS The unit is not cooling at all due to sealed system leak. Needs complete sealed system. Part# 12001919 evaporator -- part# W10309989 compressor -- part# W10843121 drier--
Miguel V.
REFRIGERATOR WHIRLPOOL ED5FVGXWS The refregerator is not making ice found ice built up in the funnel that goes into icemaker. Used steam to remove blockage at the funnel to icemaker. Tested icemaker and it is now fully operational.
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REFRIGERATOR WHIRLPOOL WRS325SDHZ01 Allow 2 call counts!! Placed cup of ice to dispense and not dispensing ice. Order door switch with door ice switch and board. Will use parts as needed.; ordrng 1 WP1118894 (switch) and 1 WP2321285 (switch) and 1 W11214887 (ui) and 1 W11163767 (door ice) and 1 W11163769 (door ice) and 1 W11172794 (door ice) and 1 W11174836 (board)
Miguel V.
REFRIGERATOR WHIRLPOOL WRF535SWHZ00 FCC-- Freezer has built up icicles. Used heat to remove icicles. Also found that the freeer door seal is not closing properly at the top right corner. Used heat on gasket to expand to allow for a better seal. allow 2 hours before opening the freezer door.
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WASHER WHIRLPOOL WTW7500GW0 The washer is not completing cycles due to failing board. Removed the baord installed a new one. Tested unit and it is now fully operational.
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Miguel V.
REFRIGERATOR AMANA ASD2575BRB00 Filter housing spring lever out of place not allowing refrigerator to dispense ice. Removed the housing and reinstalled properly. Found roach infestation inside and underneath refrigerator compartments.File# Call Number# A28257F -- spoke with Vince to document infestation and unsafe environment to work in.
Miguel V.
DRYER WHIRLPOOL WED4815EW1 FCC -- Door not closing properly due to latch and stem not closing correctly. Removed catch and reinstalled properly. Door is now opening and closing smoothly.
Miguel V.
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Miguel V.
WASHER MAYTAG MHW3505FW1 Natasha at authoriztion line informed that the system is down today. I will call in for authorization tomorrow. Inner tub and outer tub need to be replaced with shocks due to inner drum is allowing washer to complete cycles. Stackable unit needs 2 man-; ordrng 4 WPW10261492 (shock absorber)s and 1 2man (2man) and 1 W10901030 (tub-outer)
Miguel V.
DISHWASHER KITCHENAID KDTE204DSS0 "Allow 2 call counts!! Bertha at authorization line says system is down. Advised to call back in the morning 2/20/19-- needs more parts plastic is cracking. need to reorder due to wrong size/ damage part# WPW10312792 -- part# 2 of WPW10250160 --part# 2 of WPW10250162 -- part# WPW10588164 housing- part# WPW10588165; schdld next appmnt for 2/27 WED ! , states that autho needed"
Jason D.
REFRIGERATOR KITCHENAID KSSC42QVS02 Cust had concerns about swinging temps in both compartments. when i arrived the unit was at 37deg f in the ff and 0 deg in the freezer. took temps with thermocouple to confirm and those temps were correct. told cust to monitor the unit for a few days and to let us know if any issues.
Miguel V.
REFRIGERATOR WHIRLPOOL WRS315SDHZ01 "FCC-Freezer door side has frost built up in the left side.used heat to expand gasket to allow cool air to stay in freezer compartment, Leveled unit. Unit is now fully operational."
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Miguel V.
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DRYER WHIRLPOOL MEDC215EW1 2nd appliance -- Removed the front panel and removed built up lint inside the dryer( cleaning special). Customer Nanny had only 1 check to pay the Washer appliance and the Dryer. Ticket# 785287 has payment for dryer and washer service all in 1 check. Tested dryer it is fully operational.
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I may write a long entry about the whole day - which turned out awsome - later on, but for now I want to focus on the last 4 hours or so. When we got back home, we had cheese and coffee and started talking amongst each other. Over the course of the evening - and night - people started leaving for home until it was just 5 people left. Two couples : B&H and N&H and one single : me.
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Download e-book for kindle: A Norwegian Tragedy: Anders Behring Breivik and the Massacre by Aage Borchgrevink, Guy Puzey
By Aage Borchgrevink, Guy Puzey
On 22 July 2011 a tender guy named Anders Behring Breivik conducted essentially the most vicious terrorist acts in post-war Europe. In a gently orchestrated series of activities he bombed executive constructions in Oslo, leading to 8 deaths, then conducted a mass taking pictures at a camp of the Workers' adolescence League of the Labour celebration at the island of Utøya, the place he murdered sixty-nine humans, normally teenagers.
How might Anders Behring Breivik - a middle-class boy from the West finish of Oslo - turn out as some of the most violent terrorists in post-war Europe? the place did his hatred come from?
In A Norwegian Tragedy, Aage Borchgrevink makes an attempt to supply a solution. Taking us with him to the multi-ethnic and class-divided urban the place Breivik grew up, he follows the wrongdoer of the assaults into an surprising on-line global of violent laptop video games and anti-Islamic hatred, and demonstrates the relationship among Breivik's early life and the darkest pages of his 1500-page manifesto.
This is the definitive tale of twenty-two July 2011: a Norwegian tragedy.
The EPUB structure of this name is probably not appropriate to be used on all hand-held devices.
Read Online or Download A Norwegian Tragedy: Anders Behring Breivik and the Massacre on Utøya PDF
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Extra resources for A Norwegian Tragedy: Anders Behring Breivik and the Massacre on Utøya
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78 ON FAITH AND JUSTICE It makes little difference whether we regard Israelite religion as polytheism or as monolatry (worship of one god though others exist). Many gods were worshipped among them, in a variety of cult practices. Lang sees a 'Yahweh alone' movement, as one among many competing claims, emerging in the middle of the eighth century with the prophecy of Hosea. In him there are no concessions to Yahweh's rivals. Worshipping strange gods is apostasy from the one God who has chosen and protected Israel: for a spirit of promiscuity has led them astray and they are unfaithful to their God.
Though your cedar is so splendid, does that prove you a king? Think of your father: he ate and drank, dealt justly and fairly; all went well with him. He upheld the cause of the lowly and poor; then all was well. 13–17) The message here is plain, but Jeremiah goes beyond mere questions of legitimacy and illegitimacy. In the end all earthly rule is vain, and the prophet announces the end. 87 The prophet's poetry foretells the end of the present order, and, above all, his public weeping dashes open 'the door of anguish' kings think must not be opened.
15 For a number of local revolts to be transformed into a generalized movement for a new community, clearly 23 ANCIENT ISRAEL a dynamic, galvanizing principle was necessary. '16 If a peasant uprising at least played an important part in establishing the Israelite federation, we still have to contend with the absence of any specific reference to such an event in the biblical record. 19 Viewed from a purely human perspective, voluntary submission to an invisible ruler who could not be named amounted to anarchism.
A Norwegian Tragedy: Anders Behring Breivik and the Massacre on Utøya by Aage Borchgrevink, Guy Puzey
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The FriendShip is kicking off 2018 with some great January programs! Hope to see you there!
Dear Friends,
Happy new year! The FriendShip is excited to announce some great programs planned for the first month of this new year. All of these programs are open to all FriendShip members and volunteers--and their invited guests. Check out the details below then break in that new 2018 calendar by saving the dates!
Dutch Treat Lunch on Friday, Jan. 5 at Lizard's Thicket
You are invited to join The FriendShip for another helping of collard greens and black-eyed peas (or any other of your favorite Southern dishes!) at the January Dutch treat lunch. Here are the particulars:
Quilt Exhibit Tour on Wednesday, Jan. 17
The FriendShip will be visiting an exhibit of quilts created by award-winning, local artist Janet Swigler on Wednesday, January 17 at 2:00 p.m. Ms. Swigler began "exploring art through quilting" after retiring from a career in music education in 2013 and has since garnered awards at the S.C. State Fair, ArtFields, and more. We are particularly delighted that she will join us for a tour of this most recent exhibit of her work, "Quilted Fascinations," which is on view at the Unitarian Universalist Congregation of Columbia.
You can RSVP for this program by contacting the office at 803-602-6434 or firstname.lastname@example.com . RSVPs would be appreciated by January 12. As always, The FriendShip will be happy to arrange a ride for any member who needs one! (On the day of the tour, attendees are asked to meet at the Unitarian church at 2701 Heyward Street at 2:00 p.m. We will not be carpooling from St. John's since the exhibit is close by, and there's plenty of on-street parking.)
Afternoon Social Hour on Thursday, Jan. 25
Come out for an afternoon social hour with FriendShip friends on Thursday, January 25 at 2:30 p.m. This get-together will include plenty of time to visit and get to know one another--and also a special return appearance by our favorite talented poodle, Maddie! Everyone so enjoyed meeting Maddie at the Holiday Party last month that we've invited her back so that we can admire any new tricks she's learned recently and shower her with affection! And, if you aren't an avid "animal person," please still come just for the fun of getting together! (Plus, we're pretty sure Maddie will win you over; she's just beautiful and so soft!) This program will take place at St. John's Episcopal Church. Save the date and keep an eye out for more details/reminders to come.
We are looking forward to these and many other opportunities to see you in 2018! Best wishes in the new year!
- The FriendShip


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Tic Tac Orange
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Three Wise Men
Who are we talking to? I'm Jake Freeman, and the other Wise Men are Adam Samuel and Tim McIntyre.
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Who are your biggest influences? Jerry Seinfeld, Ronald Raegan, John Cleese, Rod Sitch, and Charlie Chaplain.
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Shift in product mix hurts Rallis' margins1 min read . Updated: 12 May 2011, 10:39 PM IST
Shift in product mix hurts Rallis' margins
Shift in product mix hurts Rallis' margins
Rallis India Ltd's stock fell after the company announced its fourth quarter financials, which disappointed the Street on profit margins. Rallis, a Tata Group company, is engaged in the business of pesticides, seeds, herbicides and plant growth nutrients.
The company's stand-alone operating profit margin for the quarter ended March fell by 340 basis points to 15.1% from 18.5% in the same period last year. One basis point is one-hundredth of a percentage point.
That has also pulled down the margin for the full year. Operating margin fell by 1 percentage point to 18.4% and the same for the nine months ended December fell by around 50 basis points to 19.2%.
But why did operating margin fall in the March quarter despite a 14% year-on-year growth in the total operating revenue to Rs232 crore?
The reason was a shift in the product mix of the company towards lower-margin products. Unseasonal rainfall in south India adversely affected the rice crop, which led to lower offtake in the high-margin products.
Moreover, there was less pest occurrence in vegetables in eastern India, which also adversely affected Rallis' sales.
The company's raw material costs, too, were up. As a percentage of total operating revenue, total raw material costs increased to 58.6% from 51.7% in the same period last year. Rallis' net profit fell by 13% to Rs19 crore.
Revenue for the full year increased by 20% to Rs1,074 crore and net profit by 25% to Rs126 crore.
"Going forward, we believe the continued focus on top line (revenue), shift in product mix towards herbicides and rising raw material prices could pose a downside risk to margins," wrote analysts from Emkay Global Financial Services Ltd in their post-results note.
Having said that, the company is expected to take price hikes in the current fiscal, which should help mitigate the impact of higher costs to some extent.
Investors are likely to keep a close tab on how the profit margins behave in coming quarters. A strong distribution network and strong product portfolio remain the key positives for the Rallis' stock and it has commanded a premium to its peers.
Interestingly, the stock has already recovered the losses it made after the announcement of the results.
We welcome your comments at email@example.com


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Starting this fall, music students in Langley will have a new platform to learn and perform "the great works of the masters."
The Langley School District Honour Orchestra, created and conducted by Langley Fine Arts music teacher Rob Goddard, is the first initiative of its kind in the district for more than 30 years.
Tailored particularly to string players, the orchestra offers an elevated education not currently available in Langley's public schools.
"My idea for a district initiative was based on the supposition that there's string players lurking out there in the high schools that go, well, why would I join the band? Band isn't composed for strings, why would I join the choir? Because, again, limited opportunities for string players in a choir. So I wanted to create an opportunity for those imbedded string players to play in an orchestra," said Goddard, who has been teaching in Langley for 31 years.
"It's about meeting the needs of the learners, and I think there are learners out there who need, and deserve, an opportunity to play in an orchestra."
The goal is to create a full orchestra of 50 to 60 students — complete with strings, wind and percussion — who would be able to play complex pieces such as Beethoven's Symphony No. 5 and Tchaikovsky's Romeo and Juliet.
The first round of auditions were held late in June, with a second round set for the fall. Any student in Langley with a recommended three or more years of experience on their instrument is welcome to try out.
Similar orchestra groups exist at the Langley Community Music School, the Surrey Youth Orchestra, the Vancouver Youth Symphony Orchestra and the Vancouver Academy of Music Symphony Orchestra, but there hasn't been a program like this in Langley's public schools since the late 1970s, or early 1980s, Goddard said.
There is no cost for students to join, they get school credits, and they will receive expert instruction from Goddard — who plays trumpet and piano professionally and has performed with the Vancouver Symphony Orchestra, Vancouver Opera Orchestra and Victoria Symphony — as well as the world-renowned Borealis String Quartet. Kwanten Polytechnic University is also partnering with the group.
"Culturally, there's a perception that an orchestra is rather esoteric, and not accessible to children, and I call BS on that, because it absolutely is," Goddard said.
"I don't want this to be about the haves and have-nots. I do want this to be elite, but not elite in the negative sense. Everybody always seems to misuse that word, in my opinion. Elite doesn't mean exclusionary."
Although there isn't enough funding for separate junior and senior orchestras to accommodate different levels of students, Goddard said he will be taking an approach similar to the teaching method used by the El Sistema Orchestra in Venezuela.
This group began more than two decades ago with a handful of students who were taught to play the violin, for free, to encourage them to stay away from violence and weapons. It is now one of the most revered youth orchestras in the world.
"They've developed a system where you don't have to wait until you are 18 to play Beethoven No. 5. Say you've only taken violin for three years, but you're a hard worker. So what I'm going to do, I'm going to modify your part. So you're not able to play up this high yet, so you don't play that part. But you can play this, and it's a little simpler, so it doesn't minimize some of the other stronger kids. It supports them and makes it possible for you at a young age to play great repertoire," Goddard said.
"So this is the way I've been operating the Fine Arts orchestra. Rather than dumbing it down, or accommodating the lowest common denominator, I try to work everything up to make it possible so that everyone can have a good experience.
"This El Sistema is a model that I like very much because it facilitates a great range of abilities, all into one group."
Eventually, Goddard hopes to start violin and cello programs in some of the younger grades, and to create more orchestras within Langley schools.
"My goal is to have a class set of violins, a class set of cellos, a class set of double basses, so that everyone who wishes to learn can learn, not based on economics," he said.
"Here we are in your backyard, it's free, and you get a ministry credit for it, which I think is pretty cool."
To find out more on the honour orchestra, contact Goddard at email@example.com or visit Facebook.com/langleyhonourorchestra.


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There were a lot of song titles/words that could have been used for this blog. "Where do you go to, my lovely? When you're alone in your bed. Tell me the thoughts that surround you, I want to look inside your head…" Oh, foolish, song-writing man. You NEVER want to look inside a woman's head … Continue reading Here I Am, Here I Am, and How Do You Do?
Hip-hop, Hairspray, Humility & Hallelujahs.
So I'm officially a dance mom. And I haven't posted much about it on my social media platforms because I hate boasting about my kids publicly. But I have learned so much, and this blog is about all the things I learn in my life, so here I go... How did I get here? Well, … Continue reading Hip-hop, Hairspray, Humility & Hallelujahs.
It's Going To Be Okay.
They're born and the milestones are thick and fast. They drink. They eat. Burping, pooping. Growing (weigh, measure, worry). More poop. And is it the right colour, consistency, frequency? First smiles. Laughter. Teeth appear. Usually with teething. Sleep (yeah, not really). Words are highly anticipated and duly celebrated. Crawling. Make sure they crawl otherwise in … Continue reading It's Going To Be Okay.
Mind-losers Anonymous.
Hi, my name is Lea. Hi Lea. It's been 7 months and 28 days since my I last lost my mind. Wow, that's good going. Well done. Well, until yesterday, that is. I relapsed yesterday. Oh dear. Why don't you tell us what happened? Well, I had been doing really well up to then. I … Continue reading Mind-losers Anonymous.
Update 18. My oldest child turns 18. Shivers.
My blog. I'm taking it back to what it all started for. This blog is just our news, people. I have been round and round the merry-go-round as I thought the blog probably should have some revelation of life's meaning in it, and I should post far more regularly. I did feel pressure (from myself) to do … Continue reading Update 18. My oldest child turns 18. Shivers.


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A Johnston County Superior Court jury has convicted a 21 year-old man of attempting to kill a Johnston County sheriff's deputy in 2016.
Following a jury trial this week at the Johnston County Courthouse in Smithfield, Datrel K'Chaun Lyons of Clayton Road, Angier was found guilty of attempted murder and conspiracy to commit attempted first degree murder.
On October 24, 2016, Deputy Adrian Stone was on routine patrol when she attempted to stop a car on Cleveland Road near Barber Mill Road. The driver refused to pull over and a pursuit ensued. During the chase, a shot was fired at Deputy Stone. The chase continued down Spaniel Lane which is a dead end street.
As the driver of the fleeing car turned around in the cul-de-sac they aimed the vehicle at Deputy Stone who had exited her patrol car in an attempt to arrest the suspects. The deputy then discharged her firearm, hitting the suspect vehicle, which then crashed.
The two suspects in the car, Datrel Lyons and Gerald Thomas Holmes III, 25, of the 900 block of West Market Street, Smithfield were arrested.
Superior Court Judge Imelda Pate found the existence of aggravating factors and sentenced Lyons to a minimum of 230 months and a maximum of 301 months in prison.
"The Johnston County District Attorney's Office is pleased with the verdicts and the sentence imposed," stated Assistant District Attorney Paul Jackson. "Law enforcement officers put their lives on the line every day to protect our community. The verdicts and the sentence imposed send the right message that anyone who attempts to harm a law enforcement officer will be prosecuted to the fullest extent of the law. Ms. Stone's actions in the face of deadly force were absolutely heroic, and we thank her. Detective Jaime Snipes and the entire Johnston County Sheriff's Office should be commended for their hard work, swift response and apprehension of the defendant."
Holmes, the second defendant, is currently awaiting trial. Deputy Stone was not injured in the 2016 incident.


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Quest Means Business
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Series home•Public Feed
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ByDiscovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio streamed directly from their servers.
QUEST MEANS BUSINESS is CNN's flagship business program. Each weekday night, Richard Quest masterfully manages to bridge the gap separating business news and entertaining television. Get informed, get amused, and get down to business.
323 episodes available. A new episode about every 2 days averaging 24 mins duration .


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OSWEGO, NY – The Oswego boys' hockey team advanced in post season play while the indoor track teams wound it down with some outstanding performances.
Meanwhile, bowling, swimming, basketball and wrestling are ready to go in Section III competition while the girls' jayvee basketball team finished the year 17-1.
Buc Hockey
Oswego 4, Whitesboro 2
The Section III Division II semifinal round is up next for the Oswego High School Buc hockey team.
Oswego scored a 4-2 victory over visiting Whitesboro on Thursday night at Crisafulli Rink in the quarterfinal for the Section III Tournament.
In a very physical game, the Bucs were never able to get a comfortable lead until late in the third period.
After one, the Bucs held a 1-0 lead behind a goal from Sean Mooney as he swiped the puck and broke in for the goal.
In the second it was a tight and physical period with neither team able to score. However, with just around seven seconds to go the puck came loose in the Whitesboro zone and Jake Oleyourryk hit a quick shot to the upper corner of the net with just five seconds remaining.
However, just three minutes into the third Whitesboro cut the deficit in half after a melee in front of Donovan Roy.
Oswego kept its composure and Oleyourryk broke down the slot as Mooney dug the puck from along the boards, centered it from the corner directly on to the stick of the onrushing Buc for a 3-1 advantage.
It was simply a never-say-die game as the visiting Warriors scored on a man up situation with just around five minutes go to.
However, the icing on the cake came as Ben Brosh rifled a shot home with 3:45 to go.
As the game wound down the Bucs continued to hold the opposition at bay as goalie Roy finished with 19 saves and Warrior keeper Tim Evans had 23.
Oswego Coach Andy Rozak noted, "This was a huge win for us."
The Bucs were also recognized for the season effort as Sean Mooney was named player of the year and forwards Sean Mooney and Zach Zerrahn and defenseman Brandon Tracz along with Donovan Roy were named first team all league and Mitch Schrader was selected second team defense.
Honorable mention recognition went to Jake Oleyourryk and Hunter Izyk.
Oswego will host the winner of the Skaneateles-Clinton game on Tuesday at 7 p.m. at the Crisafulli Rink at Fort Ontario.
Boys' Track
The Oswego boy's indoor track team closed out a successful 2013-14 season Wednesday with an outstanding performance at the CNYCL American League Track and Field Championships.
"What a meet," said Oswego Coach Jim McCaul, "The boys did a terrific job, turning in many personal best performances throughout the competition. I can't say enough about the improvement that has taken place this season."
Leading the Oswego charge was the talented 4 x 400 meter relay of Sean Benjamin, Eric Clyne, Luke May, and A.J. Vooris (55.1), who finished first overall, behind three personal best performances, with an outstanding season best time of 3:56.4.
The Bucs also placed second in the 4 x 800 meter relay (10:32.4), with the fine efforts of Alex Flack, Paul Oleyourryk, Austin Attwood, and Nate Greene, coming back from illness. Greene also finished second in the triple jump, with a best of 33′ 2 1/2″.
Oswego's 4 x 200 meter relay of Benjamin, Clyne, May, and Vooris, each turned in personal best splits, to shatter their previous season best (1:42.3). The Bucs just get outleaned for second place, despite the outstanding finishing kick of Vooris (23.7).
Vooris also finished 4th in the 300 meter dash, running a fast personal best time of 38.62, to just miss the State Meet Qualifier cutoff time by .38.
" A.J. turned in one of the finest sprint performances I have ever seen," said McCaul. "He is a very tough competitor, who is developing the focus, mental toughness, and confidence, to run with the leaders."
Oleyouurk continued his outstanding middle distance improvement, by finishing 4th in the 600 meter run, in a best of 1:36.3. Oswego also placed 4th in the 3200 meter run, with Flack earning a best and the shot put, behind the strong efforts of Brad Patterson.
Clyne ran a best of 7.43 in the 55 meter dash to finish 5th, with freshmen Austin Attwood, shaving fourteen seconds off his previous best in the 1000 meter run (3:10.8), to place 6th.
Girls' Track
In a meet highlighted by many personal best efforts the Oswego girl's indoor track team closed out it's season Thursday, with a strong performance at the CNYCL American Division Track and Field Championships.
Sophomore Logan Sullivan, shattered her previous best in the shot put, by over two and a half feet, to finish second, with a fine toss of 27′ 6 1/2″. Olivia Flint placed second in the 55 meter hurdles for the Lady Bucs, with Grace Gilbert earning second place in the 1500 meter run.
Oswego's 4 x 800 meter relay of Mallory Gordon, Olivia Flint, Sarah Fitzgibbons, and Gilbert, ran a season best time of 12:02.4, behind three personal best efforts, to finish third. Gordon also finished third in the 1000 meter run.
Alexis Hanna leaped a personal best in the triple jump for the Lady Bucs, to place fourth. Other fourth place finishes were earned by Sarah Fitzgibbons in the 600 meter run, with a best of 1:58.6, Vanessa Wiltsie in the long jump, and Chloe Patterson, Marsaili Knapp, Alyssa Flanagan, and Hanna in the 4 x 400 meter relay.
Earning fifth place for Oswego, was the 4 x 200 meter relay foursome of Patterson, Knapp, Brynn Adner, and Hanna, with Vanessa Wiltsie blazing to a sixth place finish in the 55 meter dash, in a personal best time of 8.32.
Other bests for the much improved Lady Bucs, were clocked by Patterson and Hanna in the 200 and 400 meter dash, Gordon, Fitzgibbons, and Gilbert in the 800 meter run, and Flanagan in the 400 meter dash.
Jayvee Girls' Basketball
Oswego 42, Central Square 29
Oswego girls' JV basketball finished the season with an impressive 17-1 record.
Oswego started out a little slow, but got things together.
Taking over the game and never allowing Central Square to come back.
Oswego was able to play all 12 players.
Leading scorers for the Bucs were Cassidy King with 8, Clara Culeton with 7, and Brianna Stenz and Adeline Benjamin with 6 each.
Boys' Jayvee Basketball
F-M 75, Oswego 36
Oswego fell behind 25-5 after eight minutes.
Scoring for the Bucs were Carson Smith 8, Jake Dumas 8, Trey Clark 5, Jake Johnson 3, Trevor Bradshaw 3, Jake Gerber 3, Alex Haessig 3, Rory Henrie 2 and Isaac Annal 1.
Central Square 63, Oswego 48
In a game that was basically decided at the foul line the Red Hawks went 30×43 while Oswego was 9×9.
Scoring, Clark 22, Bradshaw 9, Dumas 7, Haessig 6, Smith 4.
Modified Wrestling
he Oswego Buccaneers Modified Wrestling Squad took to the mats Wednesday night in Fayetteville-Manlius. The Bucs were able to come away with two impressive wins over both F-M and Liverpool.
Some of the key performances came from Dieonte Parker, Dan Gosselin, Griffin Vrooman, Kyle Decker, Jared Crisafulli, Aidan Osmun and Nick Gray.
All the individuals who participated on Wednesday night did an amazing job improving the Oswego Modified Wrestling record to 5-4.


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Ibanez SRMS805 Multiscale Workshop Bass Guitar
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Ibanez SRMS805
- 5-String Fanned Fret Bass
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- 34" - 35" Scale Length
- MR5S Bridge
- Bound Panga Panga Fretboard
- Acrylic Inlay
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Of course, there are a few exceptions to the rule, such as drum sticks, saxophone reeds, etc.


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November Calendar Updates, Scrap & Dash and More!
Happy Monday! Hope you are all doing well! Love, love, love this 'cooler' weather - especially the mornings! We deserve it after the extraordinarily hot summer we had this year! I have lots of news for you, so please bear with me and read to the end of this email - we have some upcoming events you will not want to miss!! Here is a link to the rest of the November Calendar:
4 Page Layout, Tuesday, November 15th, 6-8PM OR Friday, November 18th, 10AM - 12PM.
Class Fee: $15. We will be using 3 pieces of double sided pattern card stock and 4 pieces of Double Dot card stock to create these 4 layouts. Here are the photos:
One Stamp (Set), 4 Cards, Wednesday, November16th, 1:30 - 4PM. Class Fee: $25. We will use the Pinecone stamp set featured in the photos below to create 4 beautiful cards! In this class we will do stamp layering - a technique that makes your stamped images come alive! You will receive the stamp set with this class!
Scrap & Dash, Thursday, November 17th, 4-7PM. Class Fee: $5. You can either 'Scrap' your page or 'Dash' home with your kit. Either way, you must call The Stamper's Cove (941-907-0802) no later than 5PM on Wednesday, November 16th to reserve it! Your kit will include all the pieces shown in this photo (except the washi tape - you have to supply your own if you are 'dashing' with your kit) plus and an additional second background page. Here is the photo:
Art Journal, Thursday, November 17th OR Saturday, November 19th, 10AM - 12PM. Class Fee: $10. Patty Chizar will lead both of our Art Journal Classes - she is amazing! Please be sure to bring your 'Art Journal Kit' which should include a paint brush, a black pen, and multiple mixed media markers (ex: Pitt Pens).
Christmas Tree Canvas, Saturday, November 19th, 1-4PM OR Wednesday, November 30th, 1:30 - 4PM. Class Fee: $20. We will use paper, ink, paints, stencils, embossing paste, washi tape and more to create this fun canvas! These 2 classes are just about full - so if you want to take this class, be sure and register quickly! Here is a photo!
Dies To Die For, Tuesday, November 22nd, 1-3PM. Class Fee: $28. We will use a fabulous die from Stampendous to create 2 really fun cards! This die is a 'Wreath' and can be used all year! One card will be a 'Holiday' Card and the second will be an 'All Occasion' type card. Photos will come this week!
4 Fav Christmas Cards, Tuesday, November 22nd, 6-8PM. Class Fee: $16. I have selected 4 of my FAVORITE Christmas Cards for this class! Here is a photo:
Christmas Cards With Microfine Glitter, Wednesday, November 23rd, 1:30 - 4PM. Class Fee: $15. We will create 3 fun cards using Microfine Glitter, Peel-off Stickers, Double Sided Adhesive Sheets and markers! You will need to bring either alcohol markers (Copics, Spectra Noir, etc.) or Sharpies to color your images.
Black Friday Bingo, Friday, November 25th, 10AM - 4PM. If you are not a 'Black Friday Shopper' then a day of 'Black Friday Bingo' is for YOU! We will have prizes, snacks, and tons of fun while we play bingo! More details/specifics will follow this week - but don't miss this 'Play Day!!'
Small Business Saturday, Saturday, November 26th, 10AM - 4PM. Join us to celebrate 'Small Business Saturday' - we will have a Make 'N Take (see photo below), drawings and grab bags for the first 20 purchases over $25!
Reserve Your Shop Hop Bag! Yep, it's that time again - time to reserve your Shop Hop Bag ($10)! The 2017 Main Street Shop Hop is February 24 - March 5th! We have a limited number of bags, so reserve yours TODAY!! We can take your reservation/payment over the phone - so call today to make sure we will have a Shop Hop Bag for YOU! More details to follow or call The Stamper's Cove: 941-907-0802!
MARK YOUR CALENDAR, SUNDAY, DECEMBER 4TH, 12 - 4PM. CHRISTMAS OPEN HOUSE! We will have Make 'N Takes (including making an ornament using alcohol ink), Wasail (my favorite Holiday drink), lots of prizes, and demos! More info to come...
Before I go - I want to leave you with this fun photo of Sarah & Emelia! When Sarah was younger, we were always excited to have our 1st Starbuck's Peppermint Hot Chocolate of the year - it kinda signaled the start of the Christmas Season for us! Here is a photo of Sarah & Emelia enjoying their 1st Starbuck's Peppermint Hot Chocolate - I've 'passed the baton' - haha!
Have a GREAT week everyone! See you soon!
'Do Something Creative Everyday!'