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How you handle stress on and off the bike are a major determining factor in progressing your natural cycling talents. Ideally you want a year over year increase in the amount of training stress you can handle. All while minimising life stressors, and understanding how the two go together. This episode looks at managing your stress as a whole by making adjustments in high stress times, and assessing how you currently manage your stress.
[buzzsprout episode='150039′ player='true']
This is idea is to understand all the stress factors in your life as a whole. Plan them into your training at every level, while expanding your ability to handle stress over time.
Doing well in cycling is simple – you just have to have a huge capacity of handle stress, but use that capacity on riding by minimising life stresses. Simple – yes! Easy – no!
So today we are going to explore, understand, and manage your stress budget. Because it's such an important determining factor in your progress through the sport.
The importance here lies in two areas:
1: Lasting an entire season
2: Year-on-year improvement
What is the stress budget?
Defined by Jesse as "the maximum amount of stress that can be added into your life, without it becoming counterproductive to your success, as an athlete."
Without the consideration of the stress budget in planning it's easy to continue adding more, without understanding the consequences until it's too late. There are many ways we can add stress into our lives; in a training sense we can add intensity, volume, racing, team camps. In life; poor nutrition, poor sleep, extra pressure from work or school. Whether conscious or not every small addition has to be looked at as a whole.
What's happening here on a physical level is the disruption of recovery and the super-compensation cycle. And includes physiological stress of the systems of overtraining rather than overreaching. Such an your hormone levels being out of whack, abnormal blood work, and lack of immunity. Not tired legs. Systematic stress is better managed at a macro level, the 20,000 or 30,000 foot level. Through your ATP, and periodised blocks.
Here's an interesting idea presented by Jesse – "Your total stress budget is by and large a function of the prior year's acceptable stress level."
When you're new to racing, you're feeling everything out, the racing, the training, the logistics of life – the extra time it takes to clean your bike once every two weeks.
But once that year is done, you can start benchmarking and refining your process, including looking at the stressful times during the season, and taking those into account when planning.
The first step is looking at the volume/intensity (TRIMP/TSS) that you can churn out on a consistent and weekly basis. The optimal here is being able to sustain this level while being about to contribute to every other area of your life, and not burn out or become injured. Jesse refers to it as "sustainable volume". I think of it as Semi-Pro Perfection.
Before I go any further though I want to address a not so tangible area that I believe is extremely important in this equation. That is, the mental aspect. While physiological adaptations are one thing, if you can't sustain a certain the level of workload at work, and your approach to cycling pushes you almost every time you get on the bike – then you're asking for trouble unless you are consciously going out of your way to rejuvenate your mind.
Let me give you an example. I trained seriously, and worked full time for a couple of years. My job was a sit down office job, that wasn't very stressful because it wasn't overly challenging because it played to my strengths, and I was there for 5 years. So it was easy to maintain and stay on top of the challenges. I would train in the afternoons and nights after work, and at first I thought of training as a release, both physically and mentally. But over time I began to realise that training was not actually a release. It was plain hard work. Hard work I valued, but hard work none the same.
So while my work didn't push me physically, or even mentally, riding challenged my body and my brain. To put it into context of the stress budget. If I changed roles, or got a new job, then my cycling would've suffered. I'm sure of it. So it's easy to listen to people talk about cycling and training as a release, but have a really good think about what it does to your brain – are you fried mentally after a workout, or rejuvenated? And I'm not just talking about being tired. If you're fried you have to find a way to recharge yourself – whatever that is. Introvert, extravert, ambivert – whatever – you know yourself better than I do.
Ok so back to physiological stress and planning. It's not just planned adjustments that you need to make to compensate for increased responsibility at work or home. A sharp increase in any stress factor means all other areas have to be reduced. Much like when planning training stress, a 5 or 10% increase a week is all the stress you want to put your body under. So if in theory your university stress increases by 30% something is going to give. So lower all other areas. Think of it as insurance rather than a pain in the arse. Play the long ball, and the training sacrificed will be a drop in the ocean.
There are ways to boost your stress budget, and total stress capability. I touched on it briefly regarding knowing how to recharge your mind. But physically it's pretty straight forward – in theory. Stick to the basics, good nutrition, more or better sleep, massages, mobility – to put these into perspective think of them as an investment in your entire life, not just your cycling. If you do these things right, then you will have greater capacity to spend more time on your bike, and with your family, friends or whatever you do on Saturday nights.
Once you have a grasp on how to expand your stress budget, and you've built it up over the years. There is still an element of disciple or at least an understanding of the best ways to spend that budget. No use putting it towards staying up later, or extra life complications because your athletic progress will simply not happen.
To illustrate his point – Jesse runs through four athlete examples. If each athlete has the same stress budget capacity, these examples start at the worst example of stress budget management moving towards the best. See if you fit into any of these categories.
Athlete 1 – The athlete with the worst stress budget.
Type A personalities. Driven athletes, in all aspects of their lives. Lofty cycling goals, and lofty employment – and maybe even lofty family responsibilities. And as a result, these athletes are often working well beyond their available stress budget, as they try to cram all of these priorities into their lives. This athlete is systematically burnt out, maybe injured, and certainly lacking long term progress.
Unfortunately, this is the worst-case scenario, and also the most common! These athletes would be best served to take a good, hard look at all of the factors pulling on them, and determine if any of these can be mitigated. Because work and family responsibilities tend to be unyielding it is often their training that must be reformulated.
Initially, this can be a difficult pill to swallow, but will very likely improve training, racing, and frame of mind.
Athlete 2 – Very high goals, but lacking appropriate levels of stress in their training.
Actually under budget, the progress of these athletes is actually being limited by too little training stress. These athletes will struggle to make real long-term progress, because of the combination of low training stress levels and a somewhat high level of bad stressors.
With significant stress budgets, which are being both under and incorrectly utilized, these athletes would realize greater training and racing performances by considering how they can incorporate greater training stress into their program and possibly cut back on the opposing factors in their lives.
Athlete 3 – On the right track, these athletes have some training stress and limited life/logistical stress, but underutilize their total budget.
These athletes are much more uncommon, but many times can be that shining gem out there that has great potential, that no one has realized. These athletes typically do not have children, have low-stress jobs, and a great deal of unrealized potential.They are often unaware of the work that is required to make real long-term progress.
Together, with a good coach, these athletes should consider how to implement a greater amount of training stress into their program, so as to induce even greater progress. Already having the infrastructure needed to support the necessary restoration, staying within budget should be accomplished with ease.
Athlete 4 – With a large percentage of their stress budgeted towards training, and very limited "bad" stress factors, these athletes hit it perfectly! Excellent nutrition and restoration help to maintain or improve total stress budgets, and these athletes continue to take full advantage of that budget. These athletes excel beyond the rest, and over the long term makes real quantifiable progress.
The trouble that you I hope you're beginning to see is that there are certain actions you can take that make that can fill your stress budget, and reduce your total capacity. Twice as dangerous! A perfect example is training instead of sleeping. Seems quite innocent doesn't it – but it could be this type of action repeated over and over that means you do not fulfill your athletic or stress capacity potential.
As a practical reminder go back and listen to Episode #19 on 5 ways to optimise your life for more riding time.
So now you have this information I urge you to take a step back and have a look at your total stress budget and where you might be adding stress that hampers your progress.
Let me help you work this out. Over the next 2 weeks I'm offering free 15 minute calls to help you figure out any challenges you're having with your cycling. Your stress budget or any other issue.
Just head over to semiprocycling.com/advice and book your spot. I look forward to helping you.
- Shimano-Giant's Sprint Science with Tuen Van Erp
- The Stress Budget by Jesse Kropelnicki
- Why Are Athletes Able to Speed Up When They See the Finish Line
- High Agreement between Laboratory and Field Estimates of Critical Power in Cycling
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Thursday, August 7, 2008
If it needs a password it's: parker.
You can't tell me those aren't gorgeous pictures! I can't decide which ones I want to buy!
11 comments:
- Motherhood for Dummies said...
oh I am so going to check those out!
- August 7, 2008 at 1:30 PM
- Kristie said...
Ok, maybe I am dumb but I don't see "recent photos" or your name anywhere when I click on that link.
- August 7, 2008 at 3:54 PM
- Emily said...
I'm dumb too.
- August 7, 2008 at 5:25 PM
That makes 3 of us....... Kristine dear... you need to check your link
- August 7, 2008 at 6:09 PM
- kristine said...
- This comment has been removed by the author.
- August 7, 2008 at 6:37 PM
- kristine said...
I don't know what you guys are doing - when I click on the link it takes me to the 'home' page.
On the left hand side it has a big thing to find your photos. Under that it says 'Recent Photos' under that is a link that says 'Grandparents Photos' and the next one down is my name....
if it doesn't work then I really don't know what to say since that is the only link I have... weird!
- August 7, 2008 at 6:37 PM
- Emily said...
It takes me to a place with pull down menus to find a photographer.
Instead of linking, could you post the actual url?
- August 7, 2008 at 8:58 PM
- Emily said...
Ok, after doing a random search with 'kristine' I found kaosong, then had to become a member to view her page, but I found the url:
My favorites: the second color picture of graycen on the swing (where you can see her entire body)- so cute! and the parker tush picture. I normally love b&w, but I like these pics better in color.
- August 7, 2008 at 9:05 PM
- kristine said...
emily - that is really weird. that's the exact same link i was posting. weird!!!
- August 7, 2008 at 9:31 PM
- jessica @pianomomsicle said...
Oh my gosh, they are SO cute!!! i love every single shot. i think my two favs are the one of Graycen smelling the flower, and the one of Parker on the blue blanket where he's kind of smiling.
And oh my gosh, Graycen is getting so beautiful! Just like her mama. :)
- August 7, 2008 at 10:22 PM
- Marketing Mama said...
Worked for me on the first try. LOVE them. You have such a beautiful family, and Kaosong is a wonderful photographer! :)
- August 7, 2008 at 10:29 PM

subset: commoncrawl


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Schlafly Black Lager
Summary & Our Overall Rating
Posted September 1, 2013 by Crafted Pours
Review Details
Schlafly Black Lager
German-Style Schwarzbier
Pours dark brown with a creamy head. Aromas of dark caramel and light spicy hops. Medium-light bodied with smooth flavors of dark chocolate, caramel, and toasted malts. Crisp clean finish, with moderate hop bitterness.
Hops: Tettnang, Mittelfruh, Marynka
Malts: Pale 2-row, Pilsner, Munich, Caramel, Chocolate
Fermented with German lager yeast.
Seasonal Fall-Winter release. Available in cans.


text: Categories All Film News Events Product Surf Skate Through the Eyes Music Art Women Men Travel Press April 22, 2015 Thank you Mother Earth We thank you Mother Earth for providing us with the air we breathe, the plants we see and the ocean we swim in. We take inspiration from nature daily and inject it into the designs at RAEN. Shop the Yuma, Suko and Vista Product Through the Eyes Travel Share


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About Dr Jim Byrne, Doctor of Counselling
Background information, education, etc.
November 2016
My name is Jim Byrne.
I have a doctoral degree in counselling (DCoun) from the University of Manchester, UK (2002-2009). A master's degree in education (MA(Ed)) from the Open University, UK (1991-1994). And a diploma in counselling psychology and psychotherapy (DipCPPsych-Rus) from Rusland College, Bath, UK (2001-2003).
I also have two certificates in Rational Emotive and Cognitive Behaviour Therapy (RE&CBT), from the Albert Ellis Institute, NYC, with the University of Birmingham (November 2005); and the old Institute for REBT, in Bristol, UK (November 1999).
I practice a system of counselling which integrates the best and most useful elements of the fifteen or so systems I have studied, including CBT, Attachment theory, Affect regulation theory, Object relations theory, Person-centred counselling, Transactional Analysis, Gestalt therapy, and many others. (My system is called Emotive-Cognitive Embodied Narrative Therapy, or E-CENT counselling for short. What is E-CENT counselling?***) E-CENT counselling also incorporates insights into the body-brain-mind link. So we deal with the whole client, and not just with their 'mind'.
Here's a little video clip which explains some of the latest revisions in this system of counselling and therapy:
I am a Fellow Member of the International Society of Professional Counsellors (FISPC), and a Registered Member of Counselling (CCC.Reg).
I am in my twentieth year (as at the end of November 2017) as a counsellor in private practice, in Hebden Bridge, and all over the world via the telephone system, Skype-webcam, and by email.
Three sample client testimonials:
♣ To Jim: "…At our previous session, your main intervention had the precision of an acupuncture needle hitting the spot. I felt a great sense of relief from depression and stress immediately. I felt so light and free. Thank you. … See you next week".
J.K.K., Wakefield, West Yorkshire. (Three sessions of F2F counselling for emotional distress).
♣ "Dear Jim, I've been thinking back over the past year, and I really appreciate the great benefit I got from your guidance of my self-reflection. I have learned so much from you. And I am so much more sorted out than I was. Thank you".
P.A.N., Crag Vale, Calderdale. (36 sessions of Face 2 face counselling for stress and anxiety, and relationship maladaptation).
♣ "Hey Jim, … I continue to benefit from the Mind Hut, or Windows Model, at every opportunity when I'm in a bad emotional state, including depressive moments. It takes just half an hour or less and I recover a good emotional state that is also durable. … With appreciation for the work you do, I salute you and I will keep you as a reference point".
M.V.S., Madrid, Spain (Two email counselling sessions for depression and stress).
Further information:
# Information pack for face-to-face clients***
# Information page about telephone, email and Skype counselling***
# Unsolicited client testimonials.***
You can contact me by phone: 01422 843 629 (from inside the UK)
Or 44 1422 843 629 from outside the UK).
Email: email@example.com
Back to ABC Coaching and Counselling Services Home Page.***
Jim Byrne's Autobiographical Novel
Metal Dog – Long Road Home: An autobiographical novel – or 'revised personal mythology' – by Dr Jim Byrne
This book is the nearest thing you will ever find to an autobiography of the first forty years of the life of Jim Byrne, the creator of Emotive-Cognitive Embodied Narrative Therapy (E-CENT). However this is not how Jim describes it. Instead, he writes: "This text is my 'revised personal mythology'. That is not to say that it is untrue. The core of the story is true to my recollection of my felt experience. But it is embellished with elements of another person's life; plus hundreds of years of Irish history/mythology; and several strands of mysterious 'fictional' story, about the timeless struggle of good against evil; of love against hate and ignorance; and of the heroic journey of an innocent goat and a curious boy, from passive victimisation towards the possibility of personal liberation, with the help of a mysterious 'tall woman'. It is a story of hope and despair; of courage and cowardice; the quest for love and belonging; and of the alchemical power of curiosity and perseverance".
Buy your copy of this book here. It is available in eBook format and also in paperback.
Here are the links for the eBook format:
|Amazon Canada
|Amazon Australia
|Amazon Netherlands
|Amazon Germany
|Amazon Italy
|Amazon India
|Amazon France
|Amazon Spain
|Amazon Brazil
|Amazon Japan
And what follows are the links for the paperback format:
|Amazon Canada
|Amazon Australia
|Amazon Netherlands
|Amazon Germany
|Amazon Italy
|Amazon India
|Amazon France
|Amazon Spain
|Amazon Brazil
|Amazon Japan


text:
American Business Technology University - Online MBA
Duration: 72-96 Weeks | Level: Masters Program
Course Description
- >
- The Master of Business Administration (MBA) prepares individuals to face the advanced management and administrative challenges encountered in the current large scale and/or complex high-tech global organizations
- Student have the opportunity to participate in a 8 week capstone project and collaborate with students across the globe at ABTU campus
- Students also get complete job assistance from ABTU and can secure a work Visa to stay in USA
- The courses in the program are designed to provide the student with superior skills in online communications, leadership, marketing, information technology, operation management, and financial management
Not Avilable.
Additional info
- Student must have completed bachelor's degree in a similar field of study with average 2.5 gpa out of 4.0, "C" or higher
- Student must submit application form, official transcript and copy of the applicant's curriculum vitae or professional resume
- In addition to all the requirements international students have to demonstrate knowledge of the English Language (reading and writing), by taking the ACT Compass exam and receiving a score of at least 80%
Popular sectors
- Purchase Manager
- Human Resource Manager
- Chief Executive Officer
Not Avilable.
Not Avilable.


text:
Real Estate Property
Property id# 2786
26 hectares of Hill Side Land, Old Stone House, Construction Project, Guest House, Old Chapel Ruins
A hillside of abundant native flora and fauna with spectacular westward views only 35 minutes from downtown San Miguel de Allende- one of Mexico's most beautiful colonial cities named a World Heritage Site in 2008 by UNESCO. Enjoy a short journey to old Mexico on a paved rural road to a nature lover's paradise.
The land boasts an 18th century chapel ruins, a hillside dam, a partially restored old stone farm house along side a remodeled variety-store-turned-guesthouse. In addition, a sculptural house under construction, reminiscent of Gaudi, offers spectacular 360° views of the surrounding hills and valley.
Much time and energy has been dedicated to the restoration of the native flora and fauna, by using permaculture techniques of soil restoration, erosion control, water caption tree pruning and planting, the creation of wildlife habitats, fencing and vigilance to eliminate grazing of animals, and the collection, propagation, and redistribution of indigenous seeds and plants. The restoration of the land has allowed the return and increase of many plant and animal species. You may see falcons, eagles, owls, coyotes, snakes, foxes, rabbits, hares, squirrels and possums, as well as en endless array of fascinating reptiles and insects.
The old stone house, the guesthouse and the new construction are located on a 3.2 hectare (7.9 acres) block of land.
The guesthouse is ready to be lived in. Live in the guesthouse while restoring the main house, and later use the little house for guests.
There is a 20,000 litre newly restored underground cistern on the property.
The 3.2 hectares of land surrounding the 3 houses includes 2.5 hectares of hillside land full of hundreds of young and mature trees, plus 1,000 m2 of a newly planted stone-terraced orchard with an assortment of 25 fruit trees, including peach, plum, loquat, apple, apricot, pecan, orange, lemon, lime, fig, white zapote, pear and others, as well as a large cobblestoned parking area, 3 small newly built stone corrals, an old stone and polished cement watering trough, and mature as well as recently planted plants and trees: Mesquite, California Pepper, Hizache, Chinaberry, White Mulberry, Cape Honeysuckle, Yellow Oleander, Leucaena, Privet, Jacaranda, Acacias, Coral tree, Casahuate, Tepozan, Brazilian pepper, Gerolis, Prickly Pear, Plumbago, Yellow Jazmine, Organ Cactus, Aloe Vera, Agaves, etc.
The ruins of the old stone farmhouse are between 200-300 years old and consist of approximately 150 m2 os stone construction, with the main facade shouth-facing. The exterior walls of the building (70 cm/28" thick) have been partially restored using the original construction technique of stone adhered with a mortar of quicklime, sand and local clay soil. There is plenty of available material on site to continue the restoration. Some of the original Mesquite roofing trunks are still in place, and the original kitchen is still intact. On the south side of the house is a patio garden of approximately 150 m2, with a peach tree, two pomegranate trees, 3 Chinaberry trees, and bougainvillea. There is also a newer brick room attached to the old construction for a night watchman's quarters. There is electricty and water available in the house.
The colourful guesthouse is a remodeled old variety shop. It is 60 m2 of brick and stone construction, with Mexican tile and ppolished cement tile floors, antique doors and windows, antique clay tile roofing, high wooden ceilings, loft bed, charming kitchen, Mesquite details, working fireplace, dry toilet, shower, large hot water heater, large patio and parking area.
Ecological house with sculptural architecture. The construction of the new house is approximately half finished. The remaining work to be done is primarily in the details, ie., windows, doors, flooring, wall finishes, etc. The cost of finishing the project epends on the materials chosen for the details. The building permits are in order. The new house is a passive solar design constructed between 2001-2003, of poured and sculpted concrete mixed with a lightweight mineral aggregate of high thermal mass. The house is approximately 200 m2 of construction (roughly 10 meters wide by 20 meters long), divided up into organically shaped arched room spaces, distinguished by varying roof heights and shapes. The high ceiling over each pillared and arched space is a unique design. There are no interior walls which allows for unobstructed views through the house to the landscape beyond the windows - to the east the cliffs and sunrise over the hilltop, to the west the sunsets over the valley below and mountains beyond, to the south the canyon and village chapel on the cliffs, and to the north a view of the trees planted to protect from the cold. The interior design feels light, airy and spacious. The masonry facade is suitable and harmonious with the surrounding landscape. The exterior masonry walls and foundations were built with on-site material. The house was designed with ecological intentions and is set up for rain water capture, solar hot water, grey-water recycling an compost toilets.
Agent: Gabriel Rubiera - 415.101.0474 Cel.
Services available
Included in Sale
- Courtyard
- Casita
- Garden Area
- Fireplace
- Terrace
- Off-Street Parking
- Rooftop Terrace
- Views
- Community Well Water
- Septic System
- Electric
Property Location


text:
17 A Street/ Al Kharman 2 Street
Showroom No D-39
Al Quoz Industrial Area 2
United Arab Emirates
Showroom No D-39
Al Quoz Industrial Area 2
United Arab Emirates
SeaYou.ae is owned by AMWAJ AL BAHAR SPORT EQUIPMENT RENTAL LLC, a company registered under Dubai Department of Economic Development. Our company is owned and managed by a French couple, native of Brittany, northwest of France. Our target is to be a "one stop shop" for all kayaks, stand-up paddle boards, windsurf and sailboats in […]
Jumeirah Road, Jumeirah One, Dubai
Sun & Sand Sports is the Middle East's largest sports retailer and carries a diverse portfolio of sports, fitness and lifestyle brands. We bring together the world's most loved sports brands from names like Nike, Adidas and Puma, to lifestyle brands including Vans and Adidas Originals and we house them all under one roof. Get […]
PO Box 9255, The Walk, Dubai Marina, Jebel Ali, Dubai | Corniche Road W، Al Khubeirah, Abu Dhabi
Watercooled – A five-star watersports experience, every time The Centre: At all our Centres you can expect the highest standards, that includes everything from the stylish Club Houses packed with the latest technology such as iPads, webcams, weather stations and Bose sound systems, through to exceptional customer service with complimentary towels for guests and many other […]


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News & EventsPage address: https://www.mnsu.edu/dance/news/
MSU selected again for Kennedy Center performance
This year's North-Central Regional Conference of the American College Dance Association was held at the University of Wisconsin - Madison.
Choreographer: Daniel Stark and Dancers
Lighting Designer: Daniel Stark
Costume Designer: Scott Anderson
Performers: Rachel Dreist, Mitchell Evans, Megan Fleiner, Kayla Johnson, Brooke Kiehl, Regina Lombardo, Leah Lunstrum, Regan O'Connor, Kaitlin O'Neill, Abby Okoneski, Morgan Olson, Emily Sweeny, Junior Vang, Mio Yoshizaki
Understudies: Emily Nelson, Parisha Rajbhandari
This marks the fourth time in the last five Kennedy Center adjudications that we have been selected for nationals, an accomplishment not shared by any other school in our region.
Also of note was Rachel Dreist's dance, "A Time to Break the Silence," which was presented in the Informal Concert. Abby Okoneski and Mitchell Evans performed the duet.
Professor Julie Kerr-Berry taught a contemporary technique class.
Dance Program 'Founding Mother' Florence Cobb dies
The MSU Theatre & Dance Department is mourning the loss of Florence Cobb, responsible for starting the Dance Program at MSU in the late 1960s. She died Friday, June 24, 2016, at age 95. Her obituary can be read here on The Free Press website.
In lieu of flowers, donations are being requested by the family to go toward a scholarship fund in memory of Florence's legacy to the Dance Program; Department of Theater and Dance, Earley Center for Performing Arts, PA 201; Minnesota State University Mankato; Mankato, MN 56001.
Dr. Paul J. Hustoles, chair of Theatre & Dance, said Florence attended a great many dance concerts since her retirement in 1988 and has always been very supportive of the program.
As Dance Program Director Julie Kerr-Berry said, when the Dance Program first started, it was a couple of dance courses offered in what was then the Department of Physical Education. Florence pursued her passion to make dance accessible to all students on campus. With this momentum, she also started the Dance Minor. Her retirement was why Dr. Kerr-Berry came to Mankato. When Florence retired from MSU, she continued to teach and even perform up to her early 90s in the Metro area.
Here is more about Florence's legacy written by Matthew Caron in 2013:
Florence Cobb was born in Muskogee, OK, on March 19, 1921. Her grandmother and great-grandmother were both slaves in the South, and her mother was a teacher. She grew up in a predominately white neighborhood in Oklahoma, yet had to attend a segregated school in a neighborhood three miles away. In a 1994 article in the Wells Mirror, Cobb talks about her encounters with discrimination on that long walk.
"I walked, and I got beaten up," she said. "I had to pass a high school, and I was verbally molested by the kids."
Yet the racial discrimination she endured did not discourage her love of learning. She headed off to college at the age of 16 to follow in her mother's footsteps to become a teacher. She earned her B.S. at Lincoln University in Jefferson City, MO, in 1941. She attended graduate school at the University of Wisconsin, Madison and Tennessee State University, eventually earning her M.S. degree in Health and Physical Education in 1961. She taught Physical Education at schools in Florida, Ohio and Tennessee before coming to Minnesota State Mankato (then called Mankato State College) in 1968.
When she arrived in Mankato, she observed that students in rural Minnesota had very little exposure to the diversity of culture compared to urban areas. She sought to change that.
"We went whole hog, with concerts, theatre, dance and music," Cobb said.
Under her guidance, dance as an art and an academic endeavor flourished. She brought in many guest artists, and led workshops and taught classes that were open to the College's students as well as local high school students and community members. Additionally, she advised and choreographed for the college's already established dance group, Orchesis. She also led a dance trip to Europe in 1971. The attending students travelled by Volkswagen bus, staying in camping parks and learning about indigenous folk dances.
Her work promoting the art of dance culminated in the implementation of the Dance Education Minor, under the auspices of the Physical Education Department, in 1976. In a press release that same year, Cobb stated, "The new program is supportive of the trend toward greater consumption of the arts in our society and will provide an opportunity for students to develop their creative potential."
Cobb taught at the University for 20 years before retiring in 1988. Most recently, Cobb received a special citation at the 2013 SAGE awards in October of that year honoring her contribution to the Minnesota dance community.
A Star Tribune article covering the event read, "Wearing biker-ready black leather pants and boots, the octogenarian [Cobb] accepted her award with a few wise words: 'I've shared time and space and energy with all of you. And that's all it's about on this Earth.' "


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LAUGH and LEARN
Fisher-Price is such a reputable firm they have been making children's toys since 1930. Margaret Evans Price, together with her husband Irving Price and colleague Herman Fisher, co-founded Fisher-Price. Margaret was a children's book illustrator and artist and became the first Art Director of Fisher-Price. Her first designs were push-pull toys based on characters from her children's books. Really interesting how talents can be co-opted into such ventures.
Margaret was from a wealthy family but even so she was the ultimate working girl, having studied art at the Massacheusetts Normal Art School and later at the Boston Academy of Fine Arts, she went on to be a freelance artist in New York and published with Rand McNally and Harper & Brothers, before being married.
Though Margaret has long gone from Fisher-Price they still bring out an extraordinary number of creative and enticing toys for children.
This first toy, Fisher-Price Laugh and Learn Puppy and Friends Learning Table is no exception. This toy enables the toddler to stand and move around as they would the furniture but there are things to do specifically designed for young children.
Fisher-Price Laugh and Learn Puppy and Friends Learning Table has all the gadgets for your busy toddler.This is the stage where your little person is using his/her finger dexterity to the max, opening and shutting, pushing and pulling, pressing and listening to sounds and words. There is even a feature that allows you a bilingual option.
I recommend that you place the table on a clean flat surface making sure it does not wobble around, so your toddler can easily move around and not trip over long carpets or rugs. I would also suggest that when your toddler is still in that early stage of finding his/her feet that children are supervised using these toys.
So once your little person has become tired of standing he/she can crawl around open and shut the door and sit in this cute little car, Fisher-Price Laugh and Learn Crawl Around Car. The dash board is like any modern car with all sorts of flashing lights and buttons to press! The car features knobs that play children's songs that you can sing along with, it also creatively introduces such concepts as numbers,colours and letters. I was impressed with this little beauty it is also part of the Fisher-Price Laugh and Learn Series. It sits stable on the floor with the wheels positioned a little higher off the ground so your small person can sit and turn them around, without going any where.
These are perfect presents.
Always love hearing from you
best wishes,


text:
Randy Stair Details His Plan Weis Supermarket
The Accurate Source To Find Transcript To Randy Stair Details His Plan Weis Supermarket."
[Randy Stair Details His Plan Weis Supermarket]
[Randy Robert Stair (Alias: Andrew Blaze:] Source: LYBIO.net
What's up? It's empty, she's empty, Mackenzie is empty unfortunately. So yeah, how about it? How about it? Muah! Muah! Mackenzie, Rachael, meet the twins, but they're in fact totally polar opposite. The shotguns are the same, but who they're based on are total polar opposite souls. The way I see it, McKenzie is going to be the one doing most of the damage. Mackenzie is the 18.5-inch barrel one which is this one, just a little bit shorter than Rachel which is a 20-inch barrel. Um… other than that they're virtually the same gun. Um… the magazine 2 is a little shorter but you can still finish a shit ton of ammunition in there.
The one time – the first time I took it up shooting I come with two in there like it's a shorter magazine and the tape stopped. It stopped recording so you didn't get to hear well what I was going to say.
What happens is when you buy these pretty much anywhere there's a freaking rod in here that prevents you from putting in ammunition. So you can only fit like two in there. And when you take it out it can fit like four or five. So I completely forgot to remove that when I went out with this for the first time. So unfortunately I was wondering how to put two or three in at a time. And you know bam, boom reload, you know that's really lame.
So I eventually unscrewed this, took the barrel off, took out the rod and everything. And yeah so McKenzie is by far my favorite one.
I loved Rachel too but this one I loved just because also because it's shorter, it's a little bit more powerful, you know it kicks a little bit harder too.
But this is the gun I feel that is going to be the one doing most of the work and also finishing me off.
[Randy Robert Stair (Alias: Andrew Blaze:] Source: LYBIO.net
Rachel, it's kind of funny I envision that being just the one and only gun because that was before I like even knew I was going to do to this. You know, so then like well I need – I need to have a second one as a backup because the thing is when you do something like this, here's a little tip from me, have a backup shotgun or a secondary weapon, doesn't matter what as long as you can fucking kill somebody, have a backup.
Because there will be no worst thing in the world than having something break on you with a gun and you have no way to off yourself, okay.
Let's just say for some fucking reason I shoot and my barrel implodes, or I pump it and it gets jammed for some reason and I can't pop the shot out of the side.
Let's say this breaks off, or the pump breaks off or something, or something in the trigger breaks so you never know anything could happen at any given moment.
So my advice is have a backup. Need I say more?
[Randy Robert Stair (Alias: Andrew Blaze:] Source: LYBIO.net
So yeah I love both of them though. They're both spectacular shot guns, they're both the same exact shotgun just one is shorter. But you know I love Mackenzie, I had to switch the mains unfortunately because I named that one Mackenzie when I first got it, but that was before I realized I was going to get another one and than it made sense because Rachel would have a bigger gun. You know Rachel was like a big macho, devilish evil soul and she'd have the big gun and you know it just suits her better.
So now Rachel will most likely just be on my back the entire time. Its main purpose is just in case something goes wrong with Mackenzie's gun or I need it for longer range, like say I want to shoot a slug at the floor guys, propane tank or something, this would be a better option because the barrel is longer. But mainly it's just a backup, because when I got this one, I just named it the Mackenzie because I'm like well this is the only gun I'm ever going to have in my life, so I'll call it Mackenzie. And then when I decide to do what I'm going to like fucking do, it's like all right I'm going to change the name. So yeah it just looks like a Rachel, I don't know that one is Mackenzie. But yeah obviously they are named after Mackenzie West and Rachel Shadows.
[Randy Robert Stair (Alias: Andrew Blaze:] Source: LYBIO.net
So on the side I have engraved EGS on both of them and then I have Rachel and I have Mackenzie, scratched into the side. So these names are never going to be the same way again after this happens. I'm gonna assure you that.
Now here's one thing I want to talk about. See this, in here is propane. In our supermarket we have cans like this, this is exactly where I got it from, this is the exact thing I'm talking about. We have about like I'd say 15 or 20 on a shelf.
One of my new plans is to scoop these into a shopping cart and then shoot at it with a gas canister next to it filled with gas.
Picture it like a little mini propane bomb, just to do some damage. I'm not going to hit anybody with it, but just to do some fucking damage to the building. That's the main purpose of that.
I got to test shoot it first and see like what it does, mainly because it feels like it's only like filled up to here. So shooting this with like a slug or something I just want to see how big of an explosion it is just to see what it does and then we'll see.
So now in terms of how this is going to go down, let me tell you thoughts of new things and some of them are actually really, really clever. Here's the plan:
Wednesday, June 7th 2017 1 o'clock we go off for break that's how it always goes every night. It's always 1 o'clock or like 1:03, 1:05 ballpark area.
So here's what going to happen, Brian's going to come up to me and say break; he goes – he goes outside that's how it always goes.
I follow him not long after usually a minute or two because I always grab snacks to buy to gnaw on and stuff, you know; here's what's going to happen. When he goes out I'm going to block the emergency exits, I'm going to get pallets, I'm going to put them in front of the doors. In the back room, there are at least four or five emergency exits.
There's one all the way at the other end of the facility in the back room by the back manager's office that one I'm actually going to block when he goes to lock the store up at 11 o'clock. So that one would just be taken care of instantly, he's not going to go down there and looking for other stuff because I'll have all this stuff we're going to need for the stock and shit already down here. So there'll be no reason he'll ever need to go down that side of the facility.
So that'll be taken care of, and about I'd say like 60-feet beyond that there's an emergency exit here and about 20 feet down, there's another one here; this one over here is the easiest to block, besides the one all the way down, you just put a pallet there and it's completely blocked, you're not going to get out.
Same thing goes pretty much for the one next to it, they're just single layered doors, they're not double doors, it's just one door and then you got the receiving door.
So you got all these doors boom-boom-boom-boom, to block with pallets and it's totally doable, it takes two and a half minutes if that.
So those are the big three on this half once you get it towards like the center of the store in the back room, there's the produce section which is the last set of double doors and that's the last set of doors to get outside from the back room so that's one that's kind of up for debate I don't know I'm going to be able to block those or not, if not, no big deal, because besides that straight down the hallway is the meat department and it's a dead end. You can't go anywhere else.
So the last set of double doors were the ones I was picturing from the beginning which is next to the bakery section, there's a pair of double doors that's an emergency exit and all these exits, they're all alarmed exits, okay.
So I'm thinking like how in the fuck can I block this exit. There's like no way in hell, there's nothing I can do, you can't put a pallet there like by time he comes back in like 'what the hell is a pallet doing here' because he has to come back in before. All right, see what did I tell, you the camera stopped big surprise.
[Randy Robert Stair (Alias: Andrew Blaze:] Source: LYBIO.net
As I was saying; Brian is going to be coming in before me. He'll be going back inside first. So I can't put pallets in front of these doors because he'll be like why the hell are there pallets out here in front of these doors that makes no sense.
So that option was just completely out of the question, I couldn't do that. So I'm thinking how the fuck am I going to block these doors, I'm not going to be able to. I'm just going to have to pop the two of them and then just hope to god as I can get over to him before he runs out that exit. And I'm out on my break the other night, not last night but the night before, I'm just sitting in my car and I just happen to look over at the doors and then I just got this idea that just hit me like a fucking train, I could put my car up into those doors. It's on the sidewalk and there's pillars next to it but you have enough space to fit your car up there.
You can fit it like this or you can t-bone the doors and I was like holy shit that is the greatest idea I've ever had.
And the way I see it is driving up in t-boning, it would be the best option because like no matter what as long as you have like this much space between your car and the doors, you won't be able to open those doors and get out it won't budge. So we'll see, it should be wide enough if not I could still fit it like this but obviously like the mirror like protrudes out and I'd be afraid like I wouldn't able to fit it properly but I just want to be careful because I feel like if I hit the doors with just that little bit of force you can trip the alarm because these are all alarmed exits. So that that was crucial that idea just changed everything.
So here's those could happen:
Brian will go back inside, I'll go back inside as I normally would and then just see where everybody's at I know, he'll be down and I was one through seven anywhere in that area.
Victoria and Kristan it's completely like it's a wild card guess of where they're going to be. And what I've come to realize is when we go out on break and come back in, they're on break too.
So somewhere in the area of 1 o'clock through like 1:15 they take a break. This was the crushing blow of it all because I envisioned just coming back in and then just going off and killing everybody but can't do that because they'll be in the back room somewhere and obviously I want this to be on the surveillance camera. So you can see it.
And what's going to have to happen is I'll just go back to where I was working and give it like 10 minutes or so.
Go back down that end, see where they're at, go back outside, gear up, drive the car up to the doors. You know.
I'm already geared up and everything, waltz in, lock the door, set the alarm and then lock the big pair of double doors in the vestibule that leads you into the store.
So the way it's set up is, like any old supermarket is, got the entrance, which has a two doors, one comes in, one goes out, on both sides. But obviously to get into the building there's this big wide pair of double doors.
They open and close automatically whatever, but you can turn those off and you can lock it up. So I'll do that, I'll lock it, that's just going to have to do it. There's nothing else I could do with that, doors are so wide, you know, you can't block them. And then just find Victoria and Kristen Pow!
[Randy Robert Stair:] Source: LYBIO.net
And the rest is up to fate because the way I see it is, if Brian was going to run out of here, he's going to take two paths, he can either go the path to produce exit or he can take the path by the bakery, which is the bakery exit is technically the closest.
And depending where he is, usually by break or a little bit after he's still in Aisle one, because Aisle one is the vegetables, and the microwave meals and all that you know, mac and cheese and you get a shitload of order for that aisle and he's had to do it by himself. And that can take him till sometimes like almost 2:00 o'clock.
So he may be very well still be in there. The only problem is it's up for debate whether or not he'll be going back and forth taking his empty boxes to the backroom and cleaning up, so it's really just destiny. You can't predict everything but if you wanted to, the safest option by far would be to go through the meat department doors and go out through the back, because he'll know I'm out on the floor. So obviously you don't want to go that way. And obviously going out through the bakery, you're out in the open and you're exposed.
So the way I see it is, the smartest thing would be for him to go through the meat department down the back hall and then down the produce doors. But that goes back to me saying I wanted to block that because if I don't, then that's, he's out. You know just like that.
So, I need to figure out a way how to block those.
I mean there's pellets all over the back room it wouldn't be hard to do.
It's just a matter of doing all this without anybody seeing it that is the hardest part. Because the break room is right adjacent to where those doors are, doors are here, you just go down the hallway and it's a little bit around the corner, the break comes right there.
So it's – it's a lot to do in a matter of just a few minutes, you know.
So, I mean nobody is ever going to like think twice like oh look those pallets in front of the door, nobody would ever like question it once it was Brian. So that's just what I'm saying. He's just – he just kind of get lucky.
So what happens is 11:00 o'clock is when we close the store up and that's obviously when I'm going to block the one exit all the way at the far end of the facility, but it almost doesn't even matter, but that's just assuming that you know nobody's going to get away, but that's the first place they're going to have to run. You know, if I'm down the aisle, coming at you this way with a shotgun, you're going to go out the back room. You're not going to go out the front you're going to go towards the back. And this will be like yeah there's always emergency exits I can get right out. Well you're not going to be able to cause I'm going to have them fucking blocked. So you're done.
And yeah so those exits that's the most crucial thing because that's how I want to do it, I want to control and contain this operation.
No one can get out, that also means no one can get in.
Now this was the biggest question I had like well the cops would have to shoot their way to get in. So how can I prevent them from getting in? And that was to block all the other exits.
[Randy Stair:] Source: LYBIO.net
So either way I would know if someone got in because the alarm would be ticking down, you got two minutes before that alarm stops ticking down and the store is armed.
I can't remember if there's a way like to just instantly lock the area, that's called the perimeter of the store that locks you know it sets an alarm for all of the emergency exits around the building. And those are the only exits in the whole facility that I just mentioned, you know the upfront and the bakery, produce the two by the receiving area. The receiving door themselves and the one at the very back end of the facility in the back room.
Other than that there are no other emergency exits.
You cannot get out anywhere else.
So it is a shit-ton to pull off in a matter of minutes.
It's really – it's going to be tight but I think I can do it.
It's all going to come down to what's in the back room that night. You know sometimes you get pallets that are like this high. And sometimes they're only like, you know up to my chin.
So you don't want it, so like keep just like climb over the pallets or just take a few boxes off and get on top of it and open the door. You know you got to make sure this is foolproof. But at the – at the least, slow them down. So by time you get there, they're still trapped in. It's a freebie.
So it's – it's virtually two are at give-me, Victoria and Kristin I can't see me missing both of them.
It just depends how far apart they are, like it's really just fate like I said, no matter what I'll get one right off the bat, you're not going to miss point-blank like that, even if they're like halfway down the aisle, you can still like poke your head out and just see where they're at. No matter what, they're not going to see you coming, it's foolproof, you're separated by all these aisles.
And this is how the store is set up, it is literally just right across the facility; aisle one aisle two, three, four, five, six seven, then you have the whole produce and deli area, which is like you know like 50 feet wide. And then you have all the way through 19, it's all in a big line nothing is like branched out over here, and back here, and in the middle here, like it's all just one straight line of aisles and it's foolproof. You can't fail at this, which is why it's so ingenious, it is the perfect scenario to off people. And if you have the exits blocked, you have them right where you want them. There's nowhere for them to go. So I can't wait.
[Andrew Blaze:] Source: LYBIO.net
It is going to be awesome. And yeah my – my – there's going to be all kinds of thoughts racing through my head in those final few minutes just like, like I'm so really – like there's going to be so much adrenaline flowing through me. I'm going to feel like more powerful than I ever had in my life. And there's not going to be anyone that's going to be able to stop me, which is beautiful.
So it's just up to fate, because once I – just assuming I get Kristin and Victoria both in the same aisle, at least incapacitate them or kill both of them, then the floor guy and Brian are going to be on the other half of the facility, that's where the floor guys are always buffering during that time, it's usually always down that half. But it's totally unpredictable because he's just going down the aisle, down the long stretch by the meat case, down this aisle and he just goes like wherever. But you know, that's going to be the hard part because they're going to be running like crazy, you know. So you're just going to have to go for one of them soon as I see one, go after him.
And that's why just blocking the exits is the most important thing. If they get to the front entrance before I do, yeah they're going to be like oh fuck it won't open. But all it takes is just a quick turn of the lock and then you just – and you're out, and they just unlock the one door there. But either way, it's going to take you like 15 extra seconds to get out and they're going to be panicked as fuck.
So yeah that's closing the double doors they're unlocking it that is huge. There's just nothing else I can do about that. But that's what I see it's going to happen.
One of them, at least one is going to get out. There's like there's no way unless I just went pop, pop; boom, boom; pop, pop and then just booked it and just started running down for the other half and boom. You know just started taking it out like that.
I want it to be slow. You know I want it to be a slow process, but if I book it I can get everybody. That's the thing.
If you get shot with a shotgun point-blank, you're – you should not be able to just get up and run away, you're going to be in there like just in agony on the friggin' floor for at least a good few minutes. And just trying to digest what's happening.
So boom, boom, boom. Just go, book it.
[Andrew Blaze:] Source: LYBIO.net
So, that'd be the best option, just to do it as fast as I possibly can. Now whether they are wounded, that's just the biggest thing. As long as I hit everybody and they are wounded then I can take my time with finishing them off. Yeah I – I got to do it fast still, but it'll still be a few minutes for cops can show up, or get in and know what's going on. If there's a shooter you know they really got to know what they're getting themselves into, first. But I'm just going to barge in there blindly and just expect to take people up. They don't know how many gunmen there are, even though it's going to be just me.
So you know, that's just, I got to do it as fast as I possibly can, then I can worry about the front aspect of hitting other shit. But yeah, that was the other thing like right before going out to break is when I would have to load up the propane cart. If not with gasoline with it just throw the propane on there and then stand at a considerable distance away and then pull, explosion. So yeah, it's a lot to do.
And once I get everybody or as many as I can, do what damage I can, and just go down to aisle one, poof.
So yeah.
Just like that and it's over.
And then on where I belong.
So I was talking about before I see like the magazine tube is so much shorter. You can really fit it in your mouth better as opposed to Rachel's which the magazine tube is as long as the barrel as though is like, you know it's a bitch to fit in your mouth. See that. Try fitting that in your mouth, which you can, I've done it. But you really got to open, your fucking mouth – look how freaking long it is. And that's why I was so glad, I decided to get a second shotgun, I wasn't going to just because I worried it about buying like the same gun again or like trying to hide it away from my parents or just overall buying another shotgun in general.
[Andrew Blaze:] Source: LYBIO.net
Buying guns it always makes me like, it makes me uneasy like going through the background checks and everything and trying to act normal when I'm there, getting the gun and everything and try not to stand around like look like I'm like conspiring to do something bad you know, it's hard. I did it.
So this is it, I'm not going to get another gun it's – these two shotguns and that's that, because I won't have any other way of like carrying another one, which I could have one shotgun around my back and then put one on like a sling or something and then hold another gun but then that's like fucking insane, it's too much.
That's just the biggest problem like these are short-range weapons, they're not long-range like I want to get an automatic one, just an automatic rifle of some sort, just to shoot across the building but I can't, I just that's too many, that's too many guns. You know. It's too much for me to do by myself. If I had another person then problem solved but it's just me.
So yeah, that's the plan.
You know.
I've planned this out for months just like envisioning it, fantasizing about it and now it's actually happening, it's real.
And every night I'm in there now I got to just stop and look around and just analyze what's around me and like think like huh, maybe this can work out, I shouldn't do that because this is here or this won't work because of that.
And just got to keep my eyes on where everybody is.
Um… It's just the other thing about it is nobody would suspect – thing about it is nobody would suspect a thing; it's how it's so ingenious nobody would remotely suspect me to do this and it's foolproof there is nothing that can stop me nothing. And you all be fucking dead or a good bit of you anyway at least half of you I would assume half, had me on top of that.
So it's May 11th, counting down the days.
Can't come fast enough it really can't, and every day I just I get more and more confident.
I get more and more like inspired. I get more and more into it and at first it was like kind of like 'oh man I really don't know if I should do this or off something's going to go wrong or maybe I'll just go for one and that will be it, it just kept building and building and building, you know obviously it led to, all right I got a second shotgun, like it just kept building. And I'm still getting new ideas, I'm very creative you know that.
And being outbid in that building for almost seven years; it'll be seven years in June, you know the inside and out of that place.
So nightshift was the cherry on top of the cake, pretty much the icing on the cake whatever you want to call it, because then I got keys, then I got codes to things and just started learning how the place worked, you know, so it's insane. It's crazy and if I really wanted to, I can just go in right now and do it if I wanted. It's like it's so crazy to think that. I have all the tools it's all right there.
[Andrew Blaze:] Source: LYBIO.net
I just gotta wait a little bit longer so my biggest goal is to do as much damage as I can but the fact of the matter is you don't have a lot of time.
And I mean I could totally just keep going PUAHHH chi-chi PUAHHH chi-chi and just keep moving fast but you got to still watch what you're doing and there's no telling like what state of mind I'm going to be in with all that's going down like it's probably going to seem like an eternity in a way but my goal is to just do it as fast as possible.
There's things I have planned out that I want to shoot like the freezer doors and everything spaghetti section, pickles anything that's glass and messy but the only other thing is being careful not to get anything in the barrel of the gun, which is also why I have a backup you know you never know what's going to happen.
So I'll shoot the ceiling once or twice; you know, the propane that was one of the newest ideas I had, because that would be huge, I mean you got like 20 of those, that's an explosion that will be perfect. And the only other question is well where am I going to put like I'm trying to think of like what's like flammable in a supermarket besides the propane. You know, um…
I don't really know, I'm trying to get like the biggest explosion that I can, without injuring myself in the process.
I need to start snooping around and just see like what I can put it next to.
I can kind of care less if it's under surveillance or not.
But all these departments in the bakery and deli or the seafood or whatever, there's got to be something there that's like flammable. There has to be, I have to start snooping around there and see what I can find because other than that and what else can like blow up you know, so, it's a lot, it's a lot do.
It's a lot to do in a span of about 45 minutes because on top of all this I got to send out all the emails and then the digital death set you know like everything I got to tweet all that out, Facebook that out, Instagram it out, send out all the emails which will be pre-composed in my drafts but still send it through Facebook messages even, it's a – it's a lot to do and that's I can do those on my break that's the big thing but before that I need to block exits too.
So this is tight, this is really tight. This is a really tight situation to pull off, got to block five exits, produce, receiving, two next to receiving, back manager's office, go out to the car; tweet the death box set and say that this is it. And then send out all the emails, I got somehow do all this within like 20 minutes and it's totally doable. It's just, it's tight it's a very tight window, it's going to go by like that.
[Andrew Blaze:] Source: LYBIO.net
Break goes fast, really does, you don't realize like how fast 15 minutes goes, it goes so fucking fast.
So it's a lot, the only good thing is Terry, the floor guy, when it's 1 o'clock, he's still out on the floor running the suds machine whatever you want to call it, that sanitizes the floor. So it's not until around; at the earliest quarter after one that he goes back and then gets the buffer out.
So it's totally doable, but yet it's still incredibly tight, like he won't even question what I'm doing, anyways because he never does, he just – he keeps doing his thing but yeah, bullshit with me a lot but he won't even like think that I'm blocking the exits.
So the way it is like when we get an order, we get pallet after pallet after pallet after pallet of stuff that doesn't go out; like if we have cereal paper soap, pet, pet is the big one, that stuff stays in the back room until we get to that aisle and then we drag it out onto the floor and then cut off the plastic and then down stack it. You know.
So there's still pallets back there there's going to be pallets back there even like just from the general back stock in general but so there's stuff to block that stuff with all the time.
I just need to really analyze what's around me like even if it's just like a pallet of 24, a pack water that's up to here, you can't climb on top of that and like really like, you're not going to have time to squeeze through that. That is the biggest thing slowing everybody down if it can't completely block the door, slow them down, cause they're still going to panic like, oh, fuck I can't get out, I'm going to try the next door and then the next door and then realize they're totally screwed and boxed in, boxed in.
So… yeah, 30 some days that's it, that's it. That is it. That's it. Unreal, unfuckin real.
After this happens no one will ever hear the name Rachel or Mackenzie the same way again. I can assure you that or Andrew.
My biggest question is where is it gonna go?
What's going to happen in the future after this to prevent this from happening again, you know?
The answer is you can't prevent it, you can only endure it.
[Andrew Blaze:] Source: L Y B I O . n e t
All right I won't say this too many more times but I'll see you in the next one, Andrew out.
Randy Stair Details His Plan Weis Supermarket. The answer is you can't prevent it, you can only endure it. Complete Full Transcript, Dialogue, Remarks, Saying, Quotes, Words And Text.


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Home » Chicken Recipes » dinner » Indonesia » indonesia original recipes » lunch » south sumatra recipes » Pentul Satay ( Sate Pentul )
Browse » Home » Chicken Recipes , dinner , Indonesia , indonesia original recipes , lunch , south sumatra recipes » Pentul Satay ( Sate Pentul )
Pentul Satay ( Sate Pentul )
satay pentul are foods derived from south sumatra, indonesia
indonesia original recipes
500 gr beef
6 grains of red onion
4 cloves garlic
Subtle nutmeg ¼ st
St ¼ coriander. roasted
St ¼ cumin, roasted
salt, pepper
satay puncture
MATERIALS soy sauce:
5 sm sweet soy sauce
3 grains of red onion
6 grains of red chili
2 pieces of lime
Minced beef until smooth.
Puree onion, garlic, coriander, and cumin and mix with subtle nutmeg.
Stir in the minced meat with spices that are mashed berries salt and pepper to taste. Then make a round shape of a marble-2, then prick with satay skewers and make some fruit skewers.
Grilled skewers over charcoal blotter / flame broil until cooked. Serve with soy sauce.
Soy sauce: Combine sliced onion, chili sauce, soy sauce and lemon juice.
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Purchasing, storing and carrying camping equipment can be costly and tedious. Why bother when it is this easy to hire whatever you need. We even supply the kitchen sink!


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Cleaning Companies in Farringdon
List of Farringdon based agencies offering home, carpet & upholstery, office & window cleaning services.
Business Listings
Moving out or moving in? Had builders in? Call 07404166130 to Book Now for extremely good value end of tenancy cleaning or for a free quote. Your high quality complete clean is only UKP60-90, with ALL products provided incl. Vacuum Cleaner.
We at Glory Clean, Offers Carpet, End of Tenancy, Move Out and Upholstery Cleaning in London, Clapham, Putney and its surroundings. We have professional cleaning staffs to clean your both residential and commercial needs. BOOK ONLINE or Call NOW at 0207 118 0866. Visit our website for more details.
Different clients have their own individual requirements with regard to a cleaning schedule. We are very flexible and adapt to meet the clients requirements. Whether it be acting as a key holder and cleaning the offices outside working hours either early morning or evening .If equipment is kept 'on site' then the client is provided with all necessary Health and Safety documentation including risk assessments
Dispensers.co.uk can provide you with a number of solutions based on our product offerings and expertise. We are continuously working on new products and ways to make your life cleaner, greener, & more hygienic. We continue to be a leader in our industry - and look forward to serving you.
We can offer you more than 30 office services, such as office cleaning, maintenance contracts, air conditioning Installation and hire. No job too small. Daily office, one off and spring, window, carpet and computer & telephone cleaning, window blinds etc.
Professional cleaning services in London offering cleaning services for homes, offices, commercial, end of tenancy, industrial and after party cleaning. Our cleaners team know that every person is unique, and so is his-her house! We have individual approach to each client.We are flexible and could ensure you regular - every week and fortnightly basis of cleaning services.
We provide all type of professional cleaning services in London for your home or office. We covered all London areas. London Cleaners is a company with a long experience in cleaning houses, offices, administrative buildings, construction sites and office equipment. The company was founded by a young and ambitious team, having the aim to win a leading position on London�s market.
We provide a complete range of cleaning solutions to meet our clients specific requirements. Whether large or small contracts for businesses, all of our customers are equally valued and receive the same level of care and attention and of course the highest standard of cleaning service.
For more than 50 years, GSF has been a leader in hygiene, cleaning and associated services, for office environments, medical establishments, industrial production premises and public-facing sites. At the service of well-being and performance. Operating from its City offices in EC2 London & Eastleigh Southampton it has established a reputation for providing a quality service to all its clients, combined
Abracadabra services is a tailor made service for all your cleaning, maintenance, property management and housekeeping needs in the city of london, Islington and Canary Wharf including: cleaning, general maintenance, decorating, electrical work, plumbing, all services fully insured and guaranteed, small or large contracts undertaken.


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Hey folks! We're hosting our typical bar night this coming Thursday, but at a different location than in the past. It'll also start a little later, which should give enough time to finish dinner and come out to socialize! There will be free drinks for as long as I can hope…
Date: Thursday October 2nd
Time: 8:30pm – 11:30pm
Location: Remy's Mexican Restaurant


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As we boarded Royal Caribbean's lovely Freedom of the Seas cruise ship that day, little did we all know we had been in for a wild ride.
Hi Karen! Sorry to get again to you so late! They'll range in worth but you may undoubtedly go on a celebrity cruise for a similar value vary as many other ships. In poor health direct you to our website and you can take a look for yourself. Let me know in case you have nay questions! Now we have now been there 4 instances and had nice success with the climate. The chances are in your favor.
Inexperienced Eyes Blondie, yes, Cuba counts as part of the Caribbean. I have Havana climate in my article charts. The island is so big that I had room only for Havana in my charts. It tends to be cooler than most destinations. Thanks for asking. When you've got never been down there for per week at anyone place, I recommend Palm Seashore in Aruba (or anyplace in Aruba) and trying an all-inclusive resort in Dominican Republic, particularly Punta Cana. These presents have been selected as a result of family-pleasant services on board, a lot of which depart during the school holidays. Name us in your Cruise Club family fare!
On Friday, Might 2, Infinity docks at New York City from 8am till 6pm. She then takes a full day at sea earlier than reaching Halifax, Nova Scotia on Sunday, Could four. Infinity remains docked at Halifax from 7am until 3pm before heading out for practically per week at sea. This seven night time Western Caribbean cruise embarks from New Orleans on Sunday, December eight, 2013 at 4pm. Norwegian Jewel arrives again in the historic U.S. metropolis at 8am on Sunday, December 15, making 4 port calls alongside the way in which. Bad drivers. The roads are typically good, but there's loads of low quality, unsafe, and loopy driving that goes on.
River cruises are an effective way to go to remote areas of the world full of rich historical past. A great various to up to date ocean cruising that may mean you can visit a number of countries whereas nonetheless experiencing the heart of every destination. Adam, September is a great month for temperatures and the worst month of the yr for rain. I am glad to hear luck has been on your facet. Some forecasts go as much as 10 days out and will help with a choice on when – and whether – to go to a specific destination. Sure places emphasize lodges due to the best way they cluster round major seashores, procuring and eating.


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Handel : Ezio (HWV 29) (It) (Urtext). : Vocal Score: (Barenreiter)
To pay and reserve this product click Place On Order and the product will be shipped once back in stock
Handel : Ezio (HWV 29) (It) (Urtext). : Vocal Score: (Barenreiter)
As with many other libretti by Pietro Metastasio, Ezio was also set to music several times besides Handel, by Nicola Porpora in 1728 and Christoph Willibald Gluck in 1750. As the historical events from late antiquity surrounding the Western Roman General Aëtius, who had defeated the Huns under Attila on the Catalaunian Fields, had largely fallen into oblivion by the 18th century, they merely form a backdrop to the highly-dramatic Sex and Crime on the operatic stage. In contrast with the original Roman story, Ezio remains alive at the happy ending, and the enthusiastic public experienced this version for the first time on 15 January 1732 in London .
However, despite this, the opera only received five performances during Handels lifetime. Handel took the overture from his incomplete opera Titus lEmpereur.
The new vocal score is based on Vol. II/26 of the Halle Handel Edition (BA 4086).
- Vocal score based on the Halle Handel Edition
- Original Italian text with German singing translation underlaid
- Figured bass realisation and editorial additions in cue-sized notes
- Detailed foreword (Ger/Eng)


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Maison Caramany
Tastefully renovated 1860's property in idyllic village. Ideal for up to 3 couples or 2 families
In the winter of 2002 I spent a month travelling around Languedoc-Roussillon to find my second hide-away. After much searching, I finally found Maison Caramany, uninhabited for 30 years.
Maison Caramany is cleverly located in the charming hill-top village of Caramany in the region of Languedoc-Roussillon in the south of France, giving easy access to various sites.
Here is what you will find at Maison Caramany:
On the first floor you will find the Medium bedroom, the Small bedroom, the bathroom and a small terrace.
The Medium bedroom has turned out to be one of the most desirable rooms in the house. Warm, cosy and inviting, it has a double bed, original wood flooring, a wardrobe, an original, inbuilt storage cupboard and a very practical wash unit with hot and cold running water. There is also a small balcony overlooking the village square.
The Small bedroom makes full use of the available space to make for a comfortable sleeping area. There is a single bed with reading lamp with the option of a pull-out bed if you need the extra room. The original tiles are still in place and there is another balcony overlooking the square. There is also a wardrobe and chest of drawers.
The bathroom is tiled in cool grey and white, is spacious and has plenty of natural light. The corner bath is so deliciously comfortable, you can easily find yourself staying there for hours. There is also a spacious shower with glass door and its own lighting. The bathroom opens out onto a small terrace where you can take in the views of Caramany, relax or catch up with some reading.
Finally, the main terrace is on the second floor. In a prime position overlooking the village, you will be captivated by the view on offer from this sunny and private terrace. Available is a wood table and chairs with parasol and a barbecue.
All rooms have been insulated, making them cool in the summer and snug in the winter. All rooms are equipped with electric radiators.
Parking: I always park my car in front of the house on the street. For your information, there is a small car park near the Post Office in the village (2min walk) and another larger space downhill from the village near the war memorial (3min walk). There is a garage/stable under the house but, because access is awkward, I rarely use it.
Come to Caramany and I am convinced you will have a holiday you can truly call your own!


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Hustler magnate Larry Flynt is ready for Hillary.
In an interview with Bloomberg Politics, the renowned pornographer said he'll throw his support behind the former secretary of state in the 2016 election.
"I'm endorsing Hillary Clinton for president, but I don't think she needs my endorsement," Flynt told Bloomberg reporter John Heilemann.
Flynt said that with Clinton as president, the makeup of the Supreme Court could be shifted left for the first time in decades.
"We've had a right-leaning court for half a century," Flynt said. "But if Hillary gets in, chances are she's going to have an opportunity to appoint two, maybe three justices… and we could shift the balance there."
Flynt has long been a supporter of Democratic political candidates, particularly former President Bill Clinton. During the height of Clinton's impeachment hearings in the late 90s, Flynt's Hustler magazine offered readers a $1 million reward for information about any sexual indiscretions of Republican members of Congress. The contest ensnared Republican Speaker-elect Bob Livingston, a vocal supporter of impeachment who was forced to resign his House seat. Clinton eventually beat his impeachment proceedings a short time later.
Flynt told Bloomberg that at a fundraiser for Jack Carter's Senate run in Las Vegas in 2006, the former president walked up to him, shook his hand and said, "You're my hero."
"He can say whatever he wants," Flynt said, noting that Clinton has denied saying those words. "I have three witnesses."
"All she needs to do is start fighting back" against the allegations of misconduct outlined in the book Clinton Cash, by Peter Schweizer. Flynt called the book about Clinton's tenure at the State Department a "smear campaign."
In a 2011 interview with San Diego CityBeat, Flynt described himself as a "civil libertarian to the core."
"Another thing that might surprise you about me is that I'm also very much a conservative," Flynt said at the time. "I'm especially conservative on fiscal issues, in terms of how I handle my money, but on social issues I'm totally liberal. I don't think the government has any business in your bedroom whatsoever, and it's none of their business who you're in there with or what you're doing."


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|Message view
|« Date » · « Thread »
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|Gerwood Stewart <gstew...@une.edu.au>
|Tomcat and PermGen
|Mon, 02 Nov 2009 23:54:09 GMT
This is not quite a question about out of memory errors. It's a question about the behaviour of contexts when deployed and un-deployed and what should happen to the non-heap (or in fact any) memory when we undeploy a context. >From my understanding (and it's not a good one) I would expect to see a drop in PermGen memory area when we undeploy a context. Currently I'm seeing a very small increase and then a much larger (9-15mb) increase when we redeploy which is suggesting that significant parts of the context are being retained through some gc connection. Any suggestions for tracking this down? Thanks Gerwood --------------------------------------------------------------------- To unsubscribe, e-mail: firstname.lastname@example.com For additional commands, e-mail: email@example.com
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Incredible Homemade Dry Skin Treatment with just 2 Ingredients
That are so many natural ingredients that can be used as skin treatments, and they can be very effective. Using natural treatments that you can do at home will not only save you a lot of money that you spend on healthy treatments, but it will also give you the glow and the younger look of your skin that you long so much for.
Homemade Dry Skin Treatment
Here are two of those ingredients, the coconut oil and Aloe Vera, that can do wonders for your skin. Each of them has enormous amount of benefits for your skin. However, when you combine them together they give even better results.
How Coconut Oil Affects the Skin
Besides being used in the kitchen for cooking, coconut oil can smooth your skin perfectly. The natural coconut oil, without any chemicals added can protect the skin from the harmful sun rays, hydrate it, moisturizes it and even be the answer form many chronic skin conditions like eczema.
What is coconut oil composed of
via healthimpactnews
Vitamin E
This fruit is rich in vitamin E, which is extremely beneficial for healthy skin. It enables the skin to grow and to repair, it keeps it smooth and it protects it against cracking. Vitamin E is the component that prevents wrinkles from appearing, thereby premature aging. That is because it is a powerful antioxidant which nourishes the skin.
The proteins that can be found in coconut oil keep the skin healthy, and not just the outside layer, but the inside as well. Cells and tissues can repair themselves with the help of proteins.
Therefore, anytime your skin is damaged, proteins from the coconut oil will replace the cells on that place with new healthy ones. Consequently, it acts as a healing remedy which heals wounds faster, and by that lowering the chances of leaving scars on those places.
Saturated fats
These fatty acids are able to keep the skin smooth and moisturized. Since coconut oil has these fats, they prevent losing the moisture of the skin through the pores.
When you consume coconut oil with your food, the saturated fats deposit under the skin. This makes the skin look healthy, it evens the tone of the skin, and reduces the appearance of pores.
Other fatty acids
There are three more fatty acids in the coconut oil that are important for the skin. Those are capric, caprylic and Lauric acid.
These act as antimicrobial and disinfectant agents, and when you apply coconut oil on the skin you prevent infections that can get in through open wounds or the pores. Even if you eat coconut oil, these acids have benefit for your health since they boost your immune system.
How Aloe Vera Affects the Skin
via littleredtote
Aloe Vera is a cactus plant that grows in dry climate and has been used for many health conditions for centuries. It is very popular in medicine and it is often used as a therapy for sunburns.
Aloe Vera has a number of properties that have great effects on the skin, and can treat many skin conditions, burns, wounds, infections and many more.
What is Aloe Vera composed of
via essentialoil
Antioxidant properties
Aloe Vera contains beta-carotene, vitamin E and Vitamin C, which are very powerful antioxidants. Beta-carotene heals the skin from sunburns much faster and it also moisturizes it.
Although Aloe Vera moisturizes the skin, it does not make it look greasy. So, if you have an oily skin complexion, this plant is a great solution.
Vitamin E is known as the antioxidant that prevents appearance of wrinkles too soon as well as premature aging. It gives the skin great appearance and it regains its elasticity. Also, when there are stretch marks on the skin due to its lost elasticity,
Aloe Vera helps in getting rid of them, thanks to these antioxidants that make the skin more elastic. All these antioxidants keep the skin firm and hydrated.
Auxin and Gibberellins are two hormones that are contained in Aloe Vera, and they have healing and anti-inflammatory properties. Gibberellin acts as a healing remedy, since it is able to replace the dead skin cells with new ones.
Therefore, it makes the skin heal naturally from wounds and injuries with minimal or no scarring. Since these hormones reduce inflammations, they are very beneficial for healing acne, acne scars, blisters, and itchiness.
Antiseptic and antifungal properties
Since Aloe Vera is able to reduce the inflammations, this trait is also beneficial for treating gum diseases like gingivitis or periodontitis.
It has the ability to reduce swelling and bleeding in your gums, as well as their inflammation. Aloe Vera acts as an antiseptic, and makes it possible to clean places that would normally be difficult to clean them.
It also acts as an antifungal agent in cases of ulcers, cracked and split mouth corners, and denture stomatitis.
Soothing effects
Aloe Vera acts as a laxative, so when you put it on your inflamed muscles after exercising, it will relieve the tension. It can also be used as an after shave since it reduces inflammation and irritation of the skin, and any cuts due to shaving will be easily healed.
Make a Gel from Aloe Vera and Coconut Oil
via allisonlehman
You have already read what these two miracle workers can do to your skin, and now it is time to mix them together for an even better effect.
- 1/3 cup of Aloe Vera gel (pure gel, not aloe juice)
- Half a cup of organic coconut oil (solid)
- Essential Oil
Take a bowl and mix the Aloe Vera gel and the coconut oil in it very good. Take your time mixing them, until you get very thick cream. The cream should have a bright color. After you do this, add a few drops of essential oil.
It can be any oil you want, like lavender, vanilla, or rose, depending on how you like your gel to smell like. Put this amazing cream in a jar, or any kind of glass container and leave it on a room temperature.
It is used as a body lotion. Just take some of it and spread it on your skin. It has the best effects when you apply it after taking a shower, since the pores are open.
Consequently, when the skin pores are open, the cream does not just affect the outer layer, but the inner layer of your skin as well.


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7 comments
- Anonymous15 October 2010 at 22:35
is it your industrial piercing or someone else called nora?ReplyDelete
it's the piercing from another Nora:DReplyDelete
That industrial piercing is awesome!ReplyDelete
I can't decide wether to get one or not.. :)
Lovely pictures x
- Anonymous16 October 2010 at 12:40
where do you watch your gossip girl episdodesReplyDelete
i go on www.sidereel.com/gossipgirl, choose the season + episode i wanna watch, click on 'get more links' and then on 'show more links' and i usually use grippo or crib-tv. i just look for links where they have the videos but which aren't from megavideo!ReplyDelete
- Anonymous16 October 2010 at 18:03
why don't you like megavideo? i used to watch there.. and where do you think is the best quality?ReplyDelete
because they have the watching limit :/ so that you can only watch one episode per day and then have to waaait.. idk lots of different sites and i usually don't look after the quality, but if it needs a long time to buffer :D my favourites are smotri and wisevidReplyDelete
Thank you so much for taking the time to comment! It really means the world to me and don't forget to leave your link so I can come and say hi! Feel free to comment in English, German, French or Luxembourgish :)


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The Chicago Fire Department (CFD) is looking to hire an assistant commissioner for the department's homeland security programs, a job listing posted on Tuesday said.
This position would be responsible for the management and coordination of all homeland security programs, projects and other issues. This position also acts as a liaison to the Chicago Police Department, the Office of Emergency Management and Communications, the Illinois Emergency Management Agency, the Federal Emergency Management Agency and the Cook County Department of Homeland Security.
This person is also expected to inform the district chief and the Office of the Fire Commissioner of projects' status and other related issues.
Each candidate should have a bachelor's degree and at least four years' worth of managerial experience. Candidates are also required to have a valid Illinois driver's license and the following Incident Command System Certifications: 100, 200, 700 and 800.
Each candidate must be a resident of Chicago, and if hired, will be required to submit information regarding educational and employment histories in relation to this position. Official transcripts, licenses and certifications will need to be submitted with the application.
The application is online at the Chicago jobs website, chicago.taleo.net/careersection/100/jobdetail.ftl. The application window for external applicants closes on April 9.


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"Tragedy is when I cut my finger. Comedy is when you fall into an open sewer and die."
Happy birthday Mel Brooks!
Mel Brooks (born June 28, 1926) is an American film producer, director, screenwriter, composer, lyricist, comedian, and actor. He is credited with the films The Producers (1968), Blazing Saddles (1974), Young Frankenstein (1974), History of the World - Part 1 (1981), and many others. He got his start as part of a comedy duo with Carl Reiner. Brooks is one of the few people who have won an Emmy, Grammy, Oscar, and a Tony (EGOT).
Brooks was born Melvin James Kaminsky to James Kaminsky and Kate Brookman in Brooklyn, New York. His father died abruptly at the age of 34 due to kidney disease.
In his youth, he became a neighborhood jokester, also learning to play the drums. After attending Brooklyn College for one year, he was drafted to serve in World War II. When he returned he began appearing in various clubs and resorts in the Catskills, playing piano and drums.
When one of the regular comics was sick one night, Brooks began doing stand up. Soon, he was the main entertainer at Grossingers, one of the Catskills' most popular resorts.
In 1949, Brooks partnered with Sid Caesar as a writer on The Admiral Broadway Revue. Then, in 1950, he worked with Carl Reiner to create the skit, the "2000 Year Old Man."
Throughout the first half of the 1960s, Brooks found success in his television series, Get Smart. The latter half of the decade saw his entry into film. After winning an Academy Award for his animated short, The Critic, Brooks released his first feature-length film, The Producers (1968). Though the film did not immediately do well at the box office, it did win the 1969 Academy Award for Best Screenplay.
Brooks took time to direct and write before his biggest success to date came in 1974. His 1974 film, Blazing Saddles, earned almost $120 million in the United States alone. Later that year, he released Young Frankenstein, starring Madeline Kahn, Teri Garr, Cloris Leachman and Peter Boyle.
Other films by Mel Brooks include Silent Movie (1976), High Anxiety (1977), History of the World - Part 1 (1981), Spaceballs (1987), Life Stinks (1991), Robin Hood: Men in Tights (1993), and Dracula: Dead and Loving It (1995).
Brooks was married to Anne Bancroft for more than four decades, and their son is the author of The Zombie Survival Guide series and World War Z.
Brooks continues to work. The past decade has seen The Producers become a an award-winning Broadway musical and the creation of the musical version of Young Frankenstein.
Additional Info
- Birthday Date: Saturday, 28 June 2014