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The San Diego River Discovery Center at Grant Park
Latest News: March 1, 2020
Phase 1A scheduled to be completed by March 15th!
Current work: installation of project stormwater system, rough grading, perimeter stack and mortared retaining walls and temporary sound barrier. In addition, riparian and upland restoration work, non-native plant removal and irrigation installation is ongoing.
Thank you to everyone who helped get the project to this point!
Next Steps: Fundraising to keep project moving!
There are several phases planned, and your help is needed to keep this project moving forward on schedule. Donations of all amounts are needed and appreciated.
A Founder's Circle has been created for anyone who is in a position to pledge or donate $25,000 or more. Gifts can be fullfilled over 4 years. This group will have the opportunity to meet with the project architect and get special behind the scene tours.
For more information, please contact our CEO, Rob Hutsel at 619-297-7380x108.
Mail In Pledge and Donation Form
Donate Online Now Through Secure PayPal
Imagine a place that brings people together to foster a sense of community, provides greatly needed park space and reawakens connections to the region's namesake river.
Imagine a place that advances an understanding of the San Diego River and promotes stewardship of this important ecological and cultural resource so that it thrives into the future.
Imagine a place that provides hands-on science based nature education and experiences to 25,000 kids each year! For many of these kids, it will be their very first experience!
Imagine a place which celebrates the San Diego River as an important ecological resource and inspires the next generation of River and nature stewards. This is the new River Education and Stewardship Center, and you can make it possible!
Background: More than a decade in the making!
In May 2009, this vision of a new place where people could enjoy and connect with the San Diego River took a major step forward when the San Diego River Park Foundation signed a donation agreement with a remarkable family, the Grants. This longstanding San Diegan family decided to donate their 17-acre river-fronting property to benefit the community of Mission Valley and San Diego in general.
With this inspiring action, the San Diego River Discovery Center at Grant Park was born.
This 17-acre site is in the heart of Mission Valley. Prominently located at the northeast corner of Qualcomm Way and Camino del Rio North, the site is easily accessible by foot, bicycle, trolley, bus and automobile.
With comments such as "In your career you get to work on some cool projects, and this is one of them," the City of San Diego Planning Commission unanimously voted to approve the major permit for the project! A fantastic turnout of supporters erupted in applause.
With approval of this permit, we immediately began work on the next steps needed to move closer to breaking ground. We began advancing the design based upon our approved permit and preparing the grading permit application. In took nearly a year, but the grading permit was finally approved by the City of San Diego and grading started in October of 2019.
We are focusing attention on raising funds to open the Center. We have divided the effort into phases.
- Next: Phase 1B: $110,000 left to raise.
- Phase 1C: Complete underground utilities, build the expanded landscaped walkway along Camino del Rio N, submit the final building design to the City for approval, install the driveway and prepare the site for the final phase.
- Phase 2 - Construct the two buildings, park, outdoor seating, River Pathway elevated walkway and other elements
- Phase 3 - Final Phase - Install exhibits, signs, art features and the final touches to prepare for opening the Center!
Please call 619-297-738 for information
COMMENTS and QUESTIONS are invited! Click here to send us an email with your thoughts and questions
Public tours of the facility led by our CEO, Rob Hutsel, are available for interested groups on Fridays and Saturdays. Open tours will also be announced.
If you would like to schedule a tour or learn more about how you can be part of this project, please contact Rob Hutsel, President and CEO at 619-297-7380 x108 or by email.
Donate Online Now Through Secure PayPal
Other Donation Options
1. By Mail: Send a check payable to " The San Diego River Park Foundation" to PO Box 80126, San Diego, CA 92138 or print form.
2. By Phone: (619) 297-7380 9AM - 6PM Monday - Friday to make a donation by credit or bank card over the phone.
Our EIN is 01-0565671
As a 501 c3 public benefit non-profit, your donation is tax-deductible as allowed by law.
Lead Architect: Roesling Nakamura Terada Architects
Primary Consultants:
MIG Landscape Architecture
Rick Engineering
RECON Environmental
Dusty Ucker, Project Manager
General Contractor:
Pacific Building Group
Other Ways to Be Involved
- Join the Team ECO; volunteer on Fridays to help care for the site - later gardeners, docents and other volunteers will be needed. Please let us know of your interest!
- Estate and Planned Gifts to support future operations
- Graphic and web design assistance needed
- Fundraising and Interpretive Planning Committee
- Marketing and event planning
Major Gifts Received
$100,000 or +
Cookie and Tom Sudberry
Pat Grant, DVM
Westfield LLC
Alta Company LLC
Philip R. Pryde
The Parker Foundation
Founder's Circle
$25,000 - $99,999
Alliance Data
SEAT Planners, Inc.
Sempra Energy Foundation
Principal Life Insurance Company (Hazard Center)
San Diego Gas & Electric
San Diego Kiwanis Club Foundation
Fay Riha
Price Philanthropies Foundation
Claude A. and Johann S. Petty Foundation
Claude Petty and Luis Mandujano
RECON Environmental
Rob Hutsel & Karen Begin
Bill and Ann Dahnke
Up to $24,999
Thank you to everyone who has contributed to this project so far!!
This reflects donations, grants and pledges received.
This list will be updated on regular basis.
Thank you to all donors!
Special thanks to all who have put the Discovery Center at Grant Park in your estate plans!
If you are interested in learning more about this opportunity, please contact our CEO,
Rob Hutsel, at
619-297-7380 x 108.
A limited number of park benches are available for dedication at $5000 and $10,000.
Call the Rob at 619-297-7380 x108 to select your bench location and learn more.
These make great tribute and help build the project.
Reserve your rock today »


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Signature Washed Cream Collection
The Kingstown Signature bedroom furniture range is a classic timeless range available in 2 colourways. The signature wardrobes feature soft close actions on the doors and drawers where applicable. Each piece is made in England and hand finished to give a rustic & unique colouring, the bun feet and pewter ceramic handles give the signature collection a look that look at home in a variety of decors.
- Made in England
- Antique White finish
- Ready Assembled
- Pewter ceramic handles
- Soft close doors
- Tall wardrobes are drilled for additional shelves - extra shelves sold separately
- Soft close doors
- Optional internal rechargeable lighting - sold separately
Please contact us if you can't find what you're looking for.

subset: commoncrawl


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Chinese manners and etiquette in many situations vary greatly from their western counterparts - not only in general behaviour but also in established social situations like queueing or giving gifts.
Chinese people often do not think about the people around them. This is not really a racial stereotype as much as it is a cultural difference when compared with societies that focus on the individual rather than the group.
Generally speaking, they're not doing it on purpose in order to spite you because you're a foreigner - they are simply not accustomed to being considerate beyond the basics. For example, it's very common for Chinese people to stop moving as soon as they exit a subway train or get off an escalator: it simply doesn't occur to them that they will be inconveniencing others by not deciding where they're going without stopping.
Chinese people will often have loud conversations or talk on their mobile phones in places that are inconsiderate to those around them, such as at the cinema. Generally speaking (though not always), their behaviour is not malicious and if you point out that they're being inconsiderate to others, they will generally be apologetic.
Chinese people do not value politeness in general as much as western society, so do not expect to be thanked for holding the door open for someone, or for allowing somebody to board a bus or subway car before you.
QueueingGiven the fact that it is the most populated country in the world and there are over 23 million people living in Shanghai alone, you might imagine that Chinese culture would have developed an intricate system of crowd etiquette by now, in order to better accommodate the demands of its constantly burgeoning population.
Not so.
When it comes to queueing, China really has little to no etiquette regarding the matter. Although the westernisation of Shanghai means that more places are more likely to enforce queuing, many places are a little more of a free-for-all. Expect 'creative' queuing, plenty of jostling, and frequent attempts to cut in line. Unfortunately, the only way to get what you want is to engage in 'Chinese queueing' yourself.
Chinese people are queue opportunists: if they see a gap, they'll try to move into it. Even if they see an obvious queue, it's quite common for them to attempt to skip to the front, just in case it's a possibility. However, if somebody makes a fuss and calls them out on it, they will more often than not sheepishly return to the line. In cases like these, you can make liberal use of the phrase 排队! - páiduì - "line up!".
On a related note, Chinese people generally do not follow the common sense notion of letting people get off the bus/subway car before getting on themselves. Be prepared to have to throw a few elbows when getting off public transport, as you will usually have somebody trying just as hard to get on. A useful phrase here is 先下,后上! - xiān xià, hòu shàng - "first (let others) get off, then (you can) get on!".
When doors open at a crowded stop and there are only a few seats available, you will generally witness a free-for-all as the Chinese people rush and compete for the empty seats. Unless it's a priority seat (and sometimes not even then), elderly or infirm people be damned!
A great many Chinese people also haven't yet worked out - even though it is usually clearly signposted - the intricacies of standing on the right side of an escalator while allowing people to walk up the left side. Unless they're in a rush, the vast majority of Chinese people will simply load themselves onto the middle of the escalator and then stand stock still until they reach the top. You can try a simple 不好意思 (bù hǎoyìsi - "excuse me") or even the super polite 劳驾 (láojià - "excuse me") to show that you want to get through, but if you want to help explain your frustration, you can try 左走,右立! - zuǒ zǒu, yòu lì - "walk on the left, stand on the right!".
Although Chinese people living in Shanghai have seen their fair share of lǎowài and are no longer particularly surprised or curious to see them around the city, you should still expect to be stared at occasionally on public transport, or when walking on the street. This is especially true if you have any particularly non-Chinese features (e.g. blonde hair, being very tall or fat, lots of facial hair, etc.). If you travel to smaller cities or rural areas where foreign visitors are uncommon, you should prepare to be gawked at pretty much non-stop.
Chinese people generally stare out of curiosity, not out of disapproval - there is no social stigma in China attached to staring at people. Try not to get aggressive or defensive about it: in fact, the best way to react when somebody is staring intently at you is simply to smile and throw them a 你好 - nǐ hǎo - "hello". Some will smile back and return the greeting, some will immediately avert their gaze.
Young children and babies will very often stare at westerners, because to them it's especially unusual to see a non-Chinese face. Chinese people love it when you smile, wave and say hello (especially in English!) to their children. Most children will be shy and act bashful or try to hide behind their parent's legs.
Chinese people traditionally see punctuality as a virtue, and will try to be on time - or preferably early - for everything. If arranging to meet friends or clients somewhere, try your best to be slightly early, as tardiness without a valid excuse may be seen as disrespectful.
Many other cultures (e.g. Germany or Japan) place a similar level of importance on punctuality, and trying to arrive to appointments 5 to 10 minutes early as a general rule of thumb in China is not a bad idea.


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Verdict: Predictable, yet moving.
You could take Bollywood out of romance, but you can never take romance out of Bollywood. Directed by Radhika Rao and Vinay Sapru, the film Sanam Teri Kasam exemplifies this.
Like any other love story, the film is about two individuals who are nothing like each other. Inder (Harshvardhan Rane) is the son of a criminal lawyer (and somewhat a criminal himself), while Saraswati (Mawra Hocane) is the daughter of a stern, unyielding father, a 'Vibhuti aunty' nobody wants to marry. As fate would have it, their lives change when Saraswati's father disowns her and performs her last rites. On one hand, an 'ugly duckling' transforms into a swan, and on the other, a felon is smitten.
With a run time of 155 minutes, a substantial measure of the first half is spent on the lives of these two individuals before they meet and what comes about when their paths eventually converge. Not only is the narrative a typical love story, it also reinforces discarded gender stereotypes. Though it has nothing new to offer, the film offers respite at an interesting point- an unanswered question.
As we go through the second half, Saru decides to marry a man she had been crushing on. However, this decision does not translate into matrimony. Already tragic in the first place, we find the plot dependent on yet another tragic occurrence – a terminal illness. It is this that mends Saraswati's and Inder's relationships with their respective fathers.
Despite the drawbacks in the film, the background score and music as a whole facilitate the emotional immersion the audience goes through. They make the film less about a rational representation of reality, and more about an emotional one.
Why You Should Watch This Movie:
One of the most striking points of this film is the convincing performances delivered by the actors. They manage to live up to the quality that makes Indian cinema real; they make you cry.


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Tag: offshore license
Ready-made Offshore Forex broker for sale
Ready-made Offshore Forex broker for sale Ready-made Offshore Forex broker for sale. The price includes: Сompany in United Kingdom. Company in Marshall Islands. MT5 License Entry Pack 1000 Real Accounts. Irish Bank account. Paypal account + Perfect money account. Re-issuance […]Read More
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Ebo, smart robot companion for cat, Enabot, Shenzhen, Guangdong, China
21st August 2020, 07:43
Fi, smart collar
28th April 2020, 15:29
19th August 2018, 08:36
Circle Zero, zero-odor self-cleaning litter box, Pluto electronics, Gyeongsangnam-do, Korea
20th May 2020, 11:44
Vetology.ai, veterinary teleradiology artificial intelligence, San Diego, California, USA
6th July 2020, 18:54
Use this control to limit the display of threads to those newer than the specified time frame.
Allows you to choose the data by which the thread list will be sorted.
Order threads in...
Note: when sorting by date, 'descending order' will show the newest results first.
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14 Portions Of Your Choice
Market Price: $83.86
If you have ever visited the grocery store only to be disappointed by the poor selection and quality of seafood, our new seafood subscription service is the perfect solution for you.
With 30+ years of experience, we source the highest quality seafood, conveniently portion it, and ship it right to your door. With this subscription service, you can enjoy premium seafood in the comfort of your own home.
The American Heart Association recommends eating fish at least two times per week. Make your own selection of heart-healthy fish and shellfish, delivered on the schedule of your preference, to help you live a healthier lifestyle.
The Sizzlefish Basic Subscription enables you to enjoy delicious seafood for as low as $5.99 per serving.
Pick and choose from your favorite fish and shellfish. Log in any time to change the contents of future shipments. Mix it up or stock up on your favorites from the following:
Your Choice of Salmon, Trout, Catfish, Haddock, Crab Cakes, or Atlantic Cod.


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6 of the best equestrian properties for sale in Yorkshire
PUBLISHED: 00:00 28 March 2016
Properties with more than enough room for a pony
Upper Croft Barn, Stocks Lane, Stocksmoor, Huddersfield
Price: £775,000
This outstanding barn conversion is something of an equestrian delight with six stables, a flood-lit ménage and approximately two acres of paddock.
The house itself has an opulent interior with numerous charming features. As an added bonus, it also has a dairy barn with conversion possibilities and two gated entrances.
Contact: Lorraine Waller at Yorkshire's Finest; 01484 689880; email@example.com
Sadberge Hall, Middleton St George, near Darlington
Price: £2.45m
Sadberge Hall, as the name implies, is an impressive grade two listed country house facing south with imposing views across its own land. The property has extensive equestrian facilities including an American barn with 12 stables, an indoor school, an all-weather canter track and a horse-walker set within 31.5 acres.
Contact: Tim Waring at Knight Frank, Harrogate; 01423 530088; email@example.com
Woldstones Hall Farm, Holmfirth
Price: £1.65m
This 16-acre property provides a rare opportunity for a buyer to create a wonderful home in an idyllic location between Honley and Upperthong.
The farm boasts an impressive range of stables, barns, paddocks, a menage and a beautiful woodland setting with Wickins Beck meandering through.
Contact: Simon Blyth, Fairfield House, Hollowgate, Holmfirth; 01484 689689; www.simonblyth.co.uk
Moorside Barn, Askwith, near Ilkley
Price: £1.1m
A superb and beautifully-presented five bedroom converted barn, this impressive property is situated in an elevated position with magnificent far-reaching views overlooking the Wharfe Valley.
It enjoys a secluded, peaceful setting with 8.82 acres of land, and three barns, one with four loose boxes and two lockable tack rooms.
Contact: James Wort at Strutt & Parker; 01423594803; email@example.com
Northwood Barn, Dacre
Price: £750,000
Offered for sale with eight acres and stables, this beautiful barn conversion also has the added bonus of an enviable position in the Nidderdale Area of Outstanding Natural Beauty. The accommodation briefly comprises five bedrooms, three reception rooms, ample parking, garaging and a well-maintained garden.
Contact: Fine and Country, 6a Albert Street, Harrogate, HG1 1JG; 01423 720 944; firstname.lastname@example.com
Providence Farmhouse, Low Crankley, Easingwold
Price: £1.5m
Providence Farmhouse is a beautifully-presented period property set in 13 acres of gardens and grassland.
The five-bedroom house has several qualities that make it a must-buy option, including equestrian facilities, a useful home work space and its close proximity to York.
Contact: Toby Cockcroft, Croft Residential, Pavilion 2000, Amy Johnson Way, York, YO30 4XT; 01904 238222


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Jadon Sancho
Bundesliga outfit RB Leipzig are reportedly looking into a possible move for Tammy Abraham this summer as they seek to overcome the potential departure of Timo Werner from the club's ranks. Werner has been a crucial performer for Leipzig since their promotion to the top tier but they are considering his sale amid the recent contract standoff.
According to The Sun, the German outfit are likely to consider the sale of Werner in the summer, should he remain reluctant to extend his contract beyond the summer of 2020. It is added that the club are already looking into reinforcements with Chelsea's Abraham identified as one of the possible targets for the forthcoming transfer window.


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You are here
Studio Arts 3D 12
- Download Curriculum▼
- Télécharger le programme d'études▼
Core Competencies
Filter Curriculum:
Big Ideas
Grandes idées
An artist's intention transforms materials
into three-dimensional art.
materialsany visual arts materials, ranging from traditional to innovative. The spectrum of materials available to artists is constantly evolving and open-ended.
Visual arts are an essential element of culture and personal identity.
Refining artistic expression requires perseverance, resilience, and risk taking.
Purposeful artistic choices enhance the depth and impact of artistic works.
Aesthetic experiences
have the power to transform our perspective.
Aesthetic experiencesemotional, cognitive, or sensory responses to works of art
Learning Standards
Show All Elaborations
Curricular Competencies
Students are expected to be able to do the following:
Explore and create
Create three-dimensional (3D) artistic works using sensory inspiration
, imagination, and inquiry
sensory inspirationideas inspired by sensory experiences, such as the scent of pine needles or the sound of tires screeching
Take creative risks
to demonstrate artistic possibilities, and cross-cultural perspectives
Take creative risksmake an informed choice to do something where unexpected outcomes are acceptable and serve as learning opportunities
Intentionally select and combine materials, processes, and technologies to convey ideas, and justify choices
Create 3D artistic works for a specific audience
Express meaning, intent, and emotions through 3D artistic works
Refine artistic skills and techniques from a variety of styles
stylesWorks of art that share common visual characteristics can be described as belonging to the same artistic style.
Examine contributions of traditional, innovative, and intercultural visual artists from a variety of movements
, periods, and contexts
movementsArt movements occur when groups of artists embrace a common philosophy, style, and goal, usually within a similar time frame (e.g., Renaissance, neoclassicism, Romanticism, impressionism, symbolism, post-impressionism, art nouveau, art deco, fauvism, expressionism, cubism, futurism, Dadaism, de Stijl, Bauhaus, constructivism, surrealism, social realism, abstract expressionism, Color Field, pop art, op art, land art, minimalism, Graffiti, post-modernism, remodernism).
Reason and reflect
Recognize and engage in the reciprocal process of a critique
critiqueage-appropriate feedback strategies (e.g., one-on-one dialogue, safe and inclusive group discussions, reflective writing, gallery walks)
Interpret and evaluate, using discipline-specific language, how artists use materials, technologies, processes, and environments
in 3D art making
environmentsplace-based influences on the creation of artistic work; art related to or created for a specific place
Reflect on personal answers to aesthetic questions
aesthetic questionsquestions relating to the nature, expression, and perception of artistic works
Reflect on the influences of a variety of contexts
on artistic works
variety of contextsfor example, personal, social, cultural, environmental, and historical contexts
Communicate and document
, share, and appreciate 3D artistic works in a variety of contexts
Documentthrough activities that help students reflect on and demonstrate their learning (e.g., writing an essay or article, journaling, taking pictures, storyboarding, making video clips or audio-recordings, constructing new works, compiling a portfolio)
Demonstrate respect for self, others, and place
placeany environment, locality, or context with which people interact to learn, create memory, reflect on history, connect with culture, and establish identity. The connection between people and place is foundational to First Peoples perspectives on the world.
Express ideas and perspectives through 3D artistic works
Communicate cross-cultural perspectives through 3D artistic works
Investigate and respond
to social and environmental issues
respondthrough activities ranging from reflection to action
through 3D artistic works
social and environmental issuesincluding local, regional, national, and global issues, as well as social justice issues
Connect and expand
Create artistic works to reflect personal voice
, story, and values
personal voicea style of expression that conveys an individual's personality, perspective, or worldview
Create artistic works that reflect personal, cultural, and historical contexts
Explore First Peoples perspectives, knowledge, and protocols; other ways of knowing
, and local cultural knowledge through 3D artistic works
ways of knowingFirst Nations, Métis, Inuit, gender-related, subject/discipline-specific, cultural, embodied, intuitive
Examine the reciprocal relationships between 3D artistic works, culture, and society
Evaluate personal, educational, and professional opportunities in visual arts and related fields
Connect with others on a local, national, or global scale through 3D artistic works
Demonstrate safe and responsible use of materials
, tools, and work space
responsible use of materialsuse of materials in an environmentally responsible way, including considering their level of biodegradability and potential for reuse and recycling
Students are expected to know the following:
elements of visual art
elements of visual artcolour, form, line, shape, space, texture, tone, value
principles of design
principles of designbalance, contrast, emphasis, harmony, movement, pattern, repetition, rhythm, unity
image development strategies
image development strategiesprocesses that transform ideas and experiences into visual images (e.g., abstraction, compression, distortion, elaboration, exaggeration, gesture, figure, fragmentation, free association, juxtaposition, magnification, metamorphosis, minification, multiplication, point of view, reversal, rotation, simplification, stylization, thumbnail sketch)
, technologies
materialsfor 3D artistic works, includes ceramics materials (e.g., clay bodies, slip, terra sigillata, glazes, stains), wood, plastic, wire, paper pulp; single medium and mixed media
, and processes
technologiesin visual arts, any visual image-making technology; for 3D artistic works, includes manipulating tools (e.g., pottery wheels, forms, chisels, drills, adzes, anvils), equipment for surface treatment and decoration (e.g., glue guns, knives, modelling tools, sieves, scales), equipment used in ceramic processes (e.g., kilns, slab rollers, pug mills, extruders), and the improvisational use of miscellaneous items
for 3D artistic works
processesfor 3D artistic works, includes additive processes (e.g., clay hand-building, assemblage, stitching), subtractive processes (e.g., carving, sanding, filing, engraving), modelling processes (e.g., throwing, casting, hand-modelling), surface treatment processes (e.g., glazing, staining, embossing, fretwork, sgraffito, slip trailing)
creative processes
creative processesthe means by which an artistic work (in dance, drama, music, or visual arts) is made; includes multiple processes, such as exploration, selection, combination, refinement, reflection, and connection
physical properties
and impacts
physical propertiesfor example, chemical changes in clay bodies and glazes, setting properties of plaster of Paris, softness or hardness of wood
of various materials
impactsfor example, what tools are required, sequencing and timing required by certain materials, allowances for reduction in clay, how weight and strength affects balance of a sculpture
First Peoples relationship with the land and natural resources as revealed through 3D artistic works
symbols and metaphors
roles and relationships of artist and audience in a variety of contexts
influences of visual culture
in social and other media
visual cultureaspects of culture that rely on visual representation
traditional and contemporary First Peoples worldviews, stories, and practices, as expressed through 3D artistic works
contributions of traditional, innovative, and intercultural artists from a variety of movements, contexts, and periods
moral rights
, and the ethics of cultural appropriation
moral rightsthe rights of an artist to control what happens to his or her creations (e.g., preventing them from being revised, altered, or distorted); students should understand when they can and cannot modify an image created by someone else
and plagiarism
cultural appropriationuse of a cultural motif, theme, "voice," image, knowledge, story, song, or drama, shared without permission or without appropriate context or in a way that may misrepresent the real experience of the people from whose culture it is drawn
health and safety protocols and procedures
Note: Some of the learning standards in the PHE curriculum address topics that some students and their parents or guardians may feel more comfortable addressing at home. Refer to ministry policy regarding opting for alternative delivery.


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Classic car insurance is best if you don't want to compromise the vehicle's true value.
You might have to drive on risky roads which are full of vehicles, some are highly experienced drivers, and others are learners who have recently started operating the gears. Chances are huge that a tough situation on the roads can make car prone to accidents.
Both driver and car can be harmed by accident. Although cars are more inclined to get damaged whether it's minor or not during the eventuality of a crash the damage caused can be costly especially for higher end cars. An incident with a car will make you realize the true value of a comprehensive car insurance and the best Classic car insurance, as only a full coverage will help you recover your losses.
Haven't you bought your special cars, vintage cars, high-end cars or sports cars with the desire for only the best?
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I sit and ponder my life everyday, I think of the things I've done, seen, and lived through. I get down alot, when I think back at how some have judged me, and the decesions in life I have made. When I drive to work every morning now, I dont get down anymore.
I've been to Iraq twice, I was a firefighter, I've seen live lived, and how quick it gets taken from you. So unlike those who throw stones, I dont. Everyone makes mistakes.
Before you talk about someone or judge them, look into thier eyes, think of where they have been or been through.
I cant even get mad at those who judge me anymore, or throw stones at me, for now I know and understand, they arent or will ever be half the man I am.
I was raised dirt poor, worked for everything I ever had. Ive looked in the coal stained face of my grandaddy and my dad, and wondered why they would do what they do. Of course, it was good money, the best around here, but also a pride thing. They were Miners, Underground Miners. Not many men would ever think of doing what they do. Now I am following in thier footsteps, and I realize now, after everything ive been through, the meaning of life.
When I drive to work every morning, and see the morning dew sparkling in the moonlight, and deer grazing in the fields, I understand life, gods creations, peace and happiness.
When I come out of the mines everyday,. and see the sunlight once again, and feel the feeling of racing home to see my family, all the while thanking the lord for letting me see it all one more time, I realize the true meaning of life. It aint money, it aint talking about someone elses mistakes, its about being the best you can, doing the best you can, not only for you, but your family. Its about the smile on your little boys face, or the look of relief in your wifes eyes that you made it home again. Its about that all day fishing trip with your wife and son on the lake, taking pictures of your son with his frst fish, or petting a grey squrill.
Life to me, is much more than listening to you ridicule or down me for what ive done wrong, for i know you could never do what i do everyday, for your family, or for yourself. Those who throw stones at others have problems theirselves, and downing someone else is just your way of makng yourself feel like a man. I feel sorry for your kids, for if your thier picture of a man, your son will never be much.


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The Wood Stone 'New Vintage' Tenor Saxophones are the result of years of technical expertise and know-how from the wonderful technicians at Ishimori, Japan. This is the New Vintage model without the top F# key. The idea of this is to remove the tone hole this requires in the upper part of the main tube. The theory being that the removal of this tone hole modifies the flow of air in this important area of the Sax, and thus affects the resistance level and overall feel the player experiences.
The Ishimori repair centre/shop in Japan is regarded by some of the worlds finest sax players as THE mecca of Saxophone repair and customisation. Out of the years of experience of these highly skilled Technicians comes the Wood Stone 'New Vintage' Tenor Sax; a culmination of their technical expertise, coupled with the meticulous study of vintage saxes of years gone by with the application of modern design and acoustical advances.
The VL model is an rich gold vintage lacquer finish, this gives the Sax a resonant and lively tone. The lacquer itself is thin and hard to bring the optimum resonance from the tube. The detailing of design and finishing of these Saxophones is second to none, let's have a look at some of the more unique features:
1. The neck features a vintage style exterior with slimline keywork for a rapid, accurate action. The internals are modelled on the finest vintage necks in history (Selmer MKVI #90,000) that have been meticulously studied and enhanced to balance the tuning scale and response on these 'New Vintage' models.
2. Instead of using glue at the body/bow and bow/bell joins they are soldered together. This allows the tube to act 'as one' and resonate freely with no dulling or dumbing down of the vibrations at these key acoustical points.
3. The comfortable thumb hook is designed to leave space between the fitting and the body, this again allows for maximum resonance and a freedom of the brass.
4. Even the neck screws are scrutinised and produced from a special alloy to enhance the resonance at this key acoustic point of the instrument.
5. The Thumb Rest is made of hard rubber (ebonite). The density and material of this small component can make a big difference to the resonance, response and warmth of the Sax.
6. The internal bore shaping is a modified vintage design which perfectly balances the neck measurements. This ensures a very even tone from top to bottom and also rock solid intonation.
7. The key layout has again been the subject of much research and design. The Ishimori president (Tomochika Ishimori) has years of experience modifying all sorts of Saxophones to fit perfectly under the fingers. These concepts and his personal design ideas about the springing have been applied to the 'New Vintage' Sax range.
8. The outfit is supplied in a deluxe hard case with shoulder straps and an optional front and back pocket. It really is a luxurious case with some cleaning accessories included. (no mouthpiece or ligature supplied)
9. This model is manufactured without the high F# key


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STEM Programs in Northern Virginia and Beyond: The 2016 K-12 STEM Symposium
As a parent, you don't need to be sold on the value of a STEM (Science, Technology, Engineering and Mathematics) education for your child. The statistics alone say it all: Computer science majors earn 40 percent more than the average college graduate, while 20 percent of U.S. jobs require a high level of knowledge in a STEM field. Meanwhile, by 2018, 15.68 million Americans are projected to be employed in STEM fields. But where do you start?


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Biography - Rob Roy Ridenhower
ROB ROY RIDENHOWER, who occupies the responsible office of Sheriff of Johnson County, is a fine type of the native-born sons of this section of southern Illinois, who are taking a leading part in conducting its various interests and are also identified with its public life. Our subject is classed among its capable, enterprising young farmers, and he owns and superintends a part of the farm in Vienna Township that formerly belonged to his father, Harris Monroe Ridenhower, Sr., a native of North Carolina, who was the most prominent man of his time in the early days of the settlement of this county, and of whom an extended account appears elsewhere in this work in the sketch of Harris M. Ridenhower, Jr.
Our subject was the eighth child of his parents, and was born April 14, 1861, on the old farm in Goreville Township, then occupied by his parents, and where his mother now makes her home. The paternal grandfather of our subject was a German by birth, who came to this country and settled in North Carolina, where he pursued his trade as a tanner until he died. The father of our subject was instructed in the same trade by his father. He was married in Rowan County, his native State, to Lavinia Miller, who was born in that county, and in 1845 he and his wife set out to traverse the intervening mountains and wilderness between their old home and Illinois in a one-horse carryall, taking with them their household effects and personal property. They took up their abode in a lonely log cabin in Union County, and he divided his time between farming and teaching. He was a man of fine mental endowments, although he was mainly self-educated, but he had studied to a good purpose, and had a good command of both English and German, as well as a practical knowledge of mathematics and other branches, and he had a wide reputation as a pioneer educator in the sparsely settled country where he lived. He often taught a long distance from home, and his brave young wife would be left in solitude for days and nights, the only noise to break the silence when darkness reigned being the howling of the wolves outside of the little dwelling, and the occasional cry of a panther.
In 1857 Mr. Ridenhower, our subject's father, disposed of his place in Union County and coming to Johnson County, entered a tract of land in what is now Goreville Township, and here they commenced to build another home. In 1863 that farm was sold to George Gibson, and another partly improved was bought two and one-fourth miles southeast of Vienna, upon which the father of our subject spent the remainder of his life, dying in 1869. The mother continued to live upon this farm until 1883, when she was married to George Gibson, the purchaser of her former home in Goreville Township, and went back to preside over it again. By her marriage with Mr. Ridenhower she became the mother of the following children, nine in number: Otto Lebref, who sacrificed his life for his country during the late war, having contracted measles while in the army, and returning home to Johnson County, died shortly after; Peninna Ardanissa, who died in Johnson County; Erastus Kimber, a farmer and teacher, residing in Hamilton County, Tex.; Mary Ann, wife of W. A. Snow, a farmer of Vienna Township; Harris Monroe, Jr., a resident of Vienna; Carrie Levina, who graduated at Carbondale with high honors, and subsequently died in the midst of a successful career as a teacher; Addie May, wife of Alvis Berry, a teacher and farmer in Saline County; Rob Roy; and Fleta, wife of James Gibson, a farmer of Goreville Township.
Our subject's boyhood was spent on the farm which was his birthplace, and as he was but seven years old when his father died he had to help his mother as he was large enough to be of use in doing the heavy farm work, or his share of it. He remained with her until she married again, when he began farming for himself, still remaining, however, on the old homestead, a part of which he owns, and which he still makes his home, except when he is engaged at his official work in Vienna. He keeps his farm up to a high standard of cultivation, and has a neat and well-ordered place, from which he derives a good income by careful and thrifty management.
When he began life for himself in 1883, our subject also took another important step by his marriage to Miss Alice Carter, a native of Johnson County, of which her parents, who were from Tennessee, were early settlers, her father still living in the county, while her mother is dead. Mr. and Mrs. Ridenhower have had three children, of whom Rob Roy, Jr., is the only survivor. The others were Lotta Lavina and a child that died in infancy.
Our subject was brought up a Republican, but, finding himself of recent years more in sympathy Willi the People's party, he has transferred his allegiance to it, and is an enthusiastic advocate of its principles. In 1890 he was made the candidate of his party for the important office of County Sheriff, and was triumphantly elected. He possesses fine qualifications for the position, whose functions he performs in a manner highly creditable to himself and pleasing to his constituency, always placing duty above personal interests, and acting with tact, discrimination and firmness. He is genial and open-hearted, and, though he may have incurred the enmity of some, he has many strong friends.
Extracted 23 Apr 2016 from 1893 Biographical Review of Johnson, Massac, Pope, and Hardin Counties, Illinois, pages 212-214.


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Our Certified AWS Consultants are always there when you have questions and their task is to understand your business. We guide you through the opportunities that Amazon Web Services provides and help you with your daily work operations, now and into the future, skills that you can share 24 hours a day, every day, all year round. Our AWS Architects ensure that you get a unique and custom design, designed to help you understand and utilize Amazon Web Services (AWS) in the most efficient way for your business needs.
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Our AWS consultant's broad experience will help your business take the next step and in a controlled way we can streamline and secure your operating environment. Opsio is your AWS Consulting Partner and as a service we will deliver a personalized plan to suit your business needs and wishes. Powerful modern platforms are valued for all or part of the features that you will require continuous access to, our delivery commitment is tailored completely depending on your strategy.
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The Brandon, Florida, flats-angler turned CEO of a very successful national company thanks to introduction of his Power-Pole automatic anchor some 13 years ago, scored another big first at the International Convention of Allied Sportfishing Trades-ICAST–in Las Vegas, Nevada July 9-12 when his new electric anchoring system for small boats, the Power-Pole Micro Anchor, was named Best of Show among the hundreds of new products debuting at the event.
The new anchor is one more step in Oliverio's development of the Power-Pole lineup, which began on the flats of Tampa Bay when the angler sought a fast, silent way to anchor his flats boat. Prior to the Power-Pole, anglers used a push-pole plunged into the bottom, or struggled with a noisy, messy anchor to secure their boat within range of prime fishing holes.
Oliverio built the first model of his original Power-Pole out of Lego blocks, and cobbled the first working model together in his garage. He found a partner to invest some seed money and began building the first production models in a rented shed in West Brandon about 2000.
"When we put one on a boat in the Redfish Tour competitions, the demand went crazy," Oliverio recalls. "Everybody wanted one when they saw how easy it was to position the boat or just stop it cold when you saw a tailing fish."
By 2005 he had sold 5,000 and had eight employees. That turned out to be just the beginning, however.
As soon as the popularity of the poles spread to the bass fishing community-far larger than the flats angling population along the coasts-demand skyrocketed. Most tournament anglers now boast not one but two of the $1995 units on the transom of their competition boats, and the anchoring systems are sold from Maine to California. Models designed to anchor at depths from 4 feet to 10 feet are available, all with silent, fast remote control systems.
This year, the company, JL Marine Systems, moved into a large, modern factory on Palm River Road in Tampa, and with the Best of Show Award, seems poised to make the same sort of impact on the burgeoning kayak/canoe market as they have on inshore and bass fishing boats.
The new Micro Anchor weighs just 10 pounds and can be run on a lightweight, portable lithium-ion battery as well as a conventional 12-volt battery. It can anchor at depths to 8.5 feet, and includes a remote fob-type control. A USB connection allows for quick software updates, and there's also Bluetooth connection which allows controlling the motor via Android cell phone.
"Kayak anglers will be a big market, but the Micro can stop a boat up to 1500 pounds, so it's going to be a good choice for aluminum bass boats, jon boats, any small boat," says Oliverio.
Price is about $995 for the small boats. For the large bass boats, the cost might be $5,000 for a pair depending on factors such as length (depth), remote, hydraulics, etc. These will not help the deep water fisherman.


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Item #: JL750145
You & Me Pillow
Sale Price $19.99
Additional Information
Product Details
Cotton/linen with polyester fill; spot clean. Imported. 16" sq.
Additional Information
Ratings & Reviews
You & Me Pillow is rated out of 5 by 29.
Rated 5 out of 5 by LindaMarie44 from You & Me Pillow Very nice and good size! Would buy another one!!!!!
Date published: 2020-05-26
Rated 5 out of 5 by val from love this pillow this is a great accent piece on my bed, it looks great and i love the pop of color
Date published: 2020-05-20
Rated 5 out of 5 by Pattie from You & Me Pillow Great purchase. Very comfortable for reclining. They bring a really warm welcoming feeling to the room. Nice color.
Date published: 2020-05-19
Rated 5 out of 5 by kath784 from This is a very appropriate message. This is a present for my son and his wife. It is for their 6th wedding aniversary.
Date published: 2020-05-19
Rated 5 out of 5 by Bonny from Love it Great little pillow for bedroom, family room or living room. It sends a sweet message!
Date published: 2020-05-19
Rated 5 out of 5 by Christine 48 from My favorite pillow Super soft and comfortable actual size as photo , ,
Date published: 2020-05-19
Rated 1 out of 5 by Disappointed from Cheaply mad Just arrived . Lumpy bumpy pillow. Whoever constructed it never spread out the fiber. Looks terrible. A section at bottom had a huge void of nothing filled. Corners not filled either! Don't buy unless you plan on opening the seams to fix
Date published: 2020-05-14
Rated 5 out of 5 by Cricket from Love it I received 2 different pillows both of them nice made good
Date published: 2020-05-13
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Question & Answer
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Sponsored Content


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Arch Alum, Aboubacar Komara, Awarded The Sather Gate Young Volunteer Award
Volunteer Awards
Cal Alumni Association
Photo Courtesy: Judith Lee Stronach Baccalaureate Prize at UC Berkeley
Aboubacar Komara (B.A. Arch '18) has recently been awarded the Sather Gate Young Volunteer Award. The award will be presented during a ceremony on Friday, October 18 from 5-7 p.m. during the Reunion and Parents Weekend. The Sather Gate Young Award is given by the Cal Alumni Association and honors two alumni who have graduated within the last 10 years for their leadership in the community.
As an undergraduate, Komara applied his studies in architecture, environmental design, and urbanism for developing countries towards housing projects in Guinea. His work in Guinea involves addressing the housing crisis through his initiative, "The Tiny House Project."
The Tiny House Project incorporates community and ecological based solutions that provide housing solutions to vulnerable communities in the slums of Kaloum in Conarky, Guinea. These solutions focus on architectural designs that promote sustainability and adaptability through one-room dwellings. The dwelling emphasizes maximizing limited space with moveable, multi-purpose features that within the same space.
For more details or to follow up on the project, follow this website.


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Tapered thermal and acoustic insulation for flat roofs.
Multiple sound sources, especially rainfall, can cause disruption in the interior environment. This is where the HARDROCK Multi-fix (DD) Tapered range comes in. Compatible with an array of roofing systems and offering exceptional acoustic and fire resistance properties, this product also provides a water management solution by coming pre-cut to provide a fall in the roof level.


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Ruth's Story
This is the story of a young woman tormented by the terrible events of her childhood. She called the Echo Action Line when we launched our campaign against child abuse – Can You Hear Our Children Weeping? It was a desperate plea for help. That help came from Mike Whitenburgh, a psychoanalyst
– Jenny Palmer, Liverpool Echo
The Brutal Misery That Haunts Sad Ruth
Releasing the painful memories
It all started with Sigmund Freud's theory and method of psychoanalysis. He compared the mind to an iceberg, with the smaller part – the part "above the water" being the conscious part, and the larger, unseen part, being the unconscious (or subconscious)
This full heart wrenching story will be released shortly with the amazing outcome – go here and join our group. The story when ready will only be available during a 24 hour period for download.
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text:
You are God's ambassadors. Now, ambassador is a word not many people use, but all it means is that you represent God. You get to show others what God is like.
The way you live and the way you treat others helps others get a picture of who God is.
When you show them love, kindness, and generosity, that shows them what God is like.
When you choose to build others up and use your words to encourage them rather than give them labels or use your words to hurt, that shows them what God is like.
When you treat them well no matter how they treat you, that shows them what God is like.
What would other people think God is like by seeing how you live?


text:
John Kerry, if reports are true, plans to tell us what he would do in the war.
Sen. John F. Kerry plans to hold a town hall meeting in Wisconsin on Monday, where he'll discuss his plan to "build a stronger America after four years of wrong choices by George W. Bush."
He's also expected to keep up his newly focused criticism of the way the Bush administration has waged war in Iraq.
As he arrived in Wisconsin on Sunday, Kerry issued a statement noting the growing death toll among Americans in Iraq.
Kerry also reminded voters of President Bush's May 1 visit to an aircraft carrier, where Bush proclaimed the end of major combat under a "Mission Accomplished" banner.
"My friends," said Kerry on Sunday, "when the president landed on that aircraft carrier, 150 of our sons and daughters had given their lives. Since then, tragically, since he said 'mission accomplished,' tragically, over 900 more have died," Kerry said, according to the statement released by his campaign.
President Bush did not use the phrase "mission accomplished" in his May 1 remarks on the USS Abraham Lincoln, although that's what the banner behind him said. "Major combat operations in Iraq have ended," President Bush said at the time.
Given his history, my guess is that Kerry will take more slams at Bush, while his policy proposals will be identical to Bush's. That is the way he has run his campaign and it is the favorite method of running a campaign from the Clinton camp — adopt your opponent's positions and beat the hell out of him.
The problem for Kerry going into the debates is, as everyone knows, he has already said all things to all people. Now he will have 90 minutes of unscripted coverage to contradict everything he has said. The one good thing for Kerry is that he is a great debater. He diverts attention from the question and attacks.


text:
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text:
Happy 7/10 Everyone!
It's that time. That day of days. That good excuse to take one or two extra dabs or grams
To celebrate, we put together our 7 and 10 favorite stories all concentrated together in one page like a butane blasted nug run that shrinks all the good shit down to the size of a dime.
Read up, dab up and have a kickass 7/10!
- Moxie Seeds & Extracts on blasting with NASA tech and the future of concentrates
- "I Survived A Dabsplosion" and came back stronger and smarter than ever, with George Waxhington Extracts
- The DabsMag Rosin Trials, where we try, fail, try, and succeed to make some bitching rosin
- The Healing Alchmist gets into it in a Q & A
- Las Vegas Extractor Nailed It tells us about blasting and dabbing in Sin City
Healing Alchemist's Cake Batter, courtesy of their IG
- Dream Team, Chem Dawg, Matt Rize share the fruits of their labor with us and we choose which is the sweetest
- God's Gift Crumble from Capone Extracts
- Why I Love My Action Bronson MicrOG Pen
- Absolutely awesome oil and vape pens from Absolute Xtracts
- Bizzare Brother's Bodacious Headband Bubblehash
ChemDawg 44
- Hitman's Dougie On The Hinge
- Interview with glass genius Rob Morrison
- Ballin in Skid Row with the boss of Original Glass
Dougie at the Hitman Hinge Release Party
Dab Culture, Dab Babes, Dab News
- Model DameRogue poses, dabs, and grows too
- Waxing philosophical with Slink Johnson of Black Jesus
- Injured blaster sues store that sold him butane
- Why are a bunch of legitimate news sources saying dabs might be addictive?
Via DameRogue's IG


text:
Many parts of Karnataka and Kerala will go to the polls in the third phase of the Lok Sabha elections today. While an estimated 2.43 crore voters will decide the fate of candidates in 14 seats across western and northern Karnataka, 2.61 crore are expected to cast their votes in Kerala's 20 constituencies.
The electoral fortunes of Congress leader Mallikarjun Kharge (Gulbarga) and Union Minister Anant Kumar Hegde (Uttara Kannada), among others, will be decided when polling is taken up in Karnataka. Constituencies going to the polls as part of the third phase in the state are Chikkodi, Belgaum, Bagalkot, Bijapur, Gulbarga, Raichur, Bidar, Koppal, Bellary, Haveri, Dharwad, Uttara Kannada, Davanagere and Shimoga. Of these, Bijapur and Gulbarga are reserved for Scheduled Caste candidates and Raichur and Bellary for Scheduled Tribes candidates.
The Janata Dal Secular-Congress alliance is fielding common candidates as part of their pre-poll agreement to take on the BJP. While the Congress is contesting from the Chikkodi, Belgaum, Bagalkot, Gulbarga, Raichur, Bidar, Koppal, Bellary, Haveri, Dharwad and Davanagere seats, the Janata Dal Secular is fielding candidates from Bijapur, Shimoga and Uttara Kannada.
Women constitute 10 of the 237 candidates contesting the elections in the state.
Kerala, on the other hand, will have Congress president Rahul Gandhi (Wayanad), Union Minister Alphons Kannamthanam (Ernakulam) and Shashi Tharoor (Thiruvananthapuram) vying for victories in their respective Lok Sabha constituencies.
Rahul Gandhi -- who decided to contest from Wayanad last month -- will take on the Left Democratic Front's PP Suneer, while Shashi Tharoor is expected to face a tough challenge from senior BJP leader and former Mizoram Governor Kummanam Rajashekharan.
Voters in Kerala have traditionally opted for either the Congress-led United Democratic Front or the Left Democratic Front, but the BJP hopes to pose a formidable challenge in at least three constituencies of Thiruvananthapuram, Pathanamthitta and Thrissur in the wake of the Sabarimala agitation. Even when the fabled Modi wave was at its peak in 2014, the UDF had won 12 seats and the LDF eight in Kerala -- leaving nothing for the BJP.
Women voters, at 1.35 crore, outnumber male voters at 1.27 crore in Kerala. As many as 147 transgendered people will also cast their votes tomorrow.
(With inputs from Agencies)


text:
About The Edge
The Edge is a well known name in music industry. It has also been stated that he is one of the wealthiest musicians, as the total sum of The Edge net worth is as much as 200 million dollars. The Edge has been known as a vital member of the band called "U2", where he is a backing singer, guitarist and keyboard player. In 1976 he served as one of the founders of this band that through the years got a huge fan base and also accumulated the overall sum of The Edge net worth. In addition to his work in the band, The Edge is also known for his career as a solo act. He is also known as a song writer and as such he has worked on a couple of musicals, where he was joined by another musician – Bono.
The Edge was born in London, England, in 1961. The Edge became a huge international phenomenon when he began to be recognized as a member of the band "U2". When he was studying in high school, The Edge did not have many friends, thus, he turned to making music. The Edge also attended guitar and piano lessons and played music with his brother.
In 1980, the band "U2" was officially formed.
The band consists of the following musicians: The Edge, Bono, Larry Mullen, Jr. and Adam Clayton. 12 studio albums with The Edge as a member of it have been released, and the sales of them have also increased the total amount of The Edge net worth. Moreover, he has also released one solo album. The Edge is also considered as a musician because of whom the band got a unique style of music. The releases that made the band immensely popular include "Rattle and Hum", "Achtung Baby" and "The Joshua Tree".
In addition to his successful career in music, The Edge is also known for his family life. In 1991 he divorced from his first wife named Aislinn O'Sullivan, with whom he is a parent to three kids. Because of the separation, The Edge experienced very bad situations, which have been reflected in a couple of songs of "U2" such as "Who's Gonna Ride Your Wild Horses", "So Cruel", "Love Is Blindness" and many more. In 1997 The Edge welcomed to the world a daughter, whom he has with Morleigh Steinberg. She is known as a belly dancer, who has also appeared in tours with "U2".


text:
Since BP beta 4.1.41 I have massive battery problems. After listening to podcasts and with BP beta still running in the background the phone (LG Optimus G, Kitkat 4.4.2) gets very hot, the displays turns on by itself even when I try to turn it of manually. Yesterday morning the battery was down to 6% overnight.
I have used Wakelock Detector to check what program causes this behaviour and found that BP Beta has a lot of wakelocks.
When I force quit BP beta all the problems are gone. That's what I do after every listening now.
Is this a known problem?
Attachment 608
Attachment 609


text:
You run consistently. You eat well. You stretch regularly. You work on core strength and do yoga. But, still you suffer from tight hamstrings, weak glutes, lower back pain, tight shoulders, and hip discomfort. Sound familiar?
I used to think the tightness and pain was a running thing. It's not. It's a sitting thing. We spend hours each day sitting with our muscles pinched under our body weight and stuck in a fixed position and it's killing us.
Sitting is Deadly
Medical experts warn that sitting is a dangerous new health epidemic. It's not like sitting is new, it's just that these days, more of us spend time parked in a chair than ever before. Sitting is linked to increased risks of heart disease, diabetes, cancer, and even depression.
"Your body is designed to move. Sitting for an extended period of time causes your body to shut down at the metabolic level." –Genevieve Healy, Ph.D.
In a recent study, doctors compared those who sat for less than two hours a day with those that sat for four hours or more per day. Those who sat for longer each day had:
- A nearly 50 percent increased risk of death from any cause
- About a 125 percent increased risk of events associated with cardiovascular disease, such as chest pain (angina) or heart attack
Bad News for Runners
It turn out that runners and other athletes are just as susceptible to the dangers of sitting as the general population. If you run hard for an hour and spend the next nine sitting, you're still in big trouble. "It's a bit like smoking. Smoking is bad for you even if you get lots of exercise." says Travis Saunders, Ph.D. In fact, as your about to learn, time spent sitting on your butt is even more troublesome for you as a runner.
Sitting is the root cause of many common running injuries. Sitting leads to muscle imbalance. Muscles work in pairs, and sitting throws off that balance by keeping one set of muscles in a contracted or flexed position for hours on end. Sitting causes weakness or tightness in the following muscle pairs: deep abdominal muscles and hip flexors, buttocks and hips, and hamstrings and quadriceps.
[bctt tweet="Stand more, sit less, run better."]
These muscles imbalances quickly lead to common running injuries:
- Runners Knee
- IT Band Syndrome
- Tendonitis of the Hip Flexors
- Lower back, groin, butt, hip, and knee pain
Hip Flexors
Dr. Kelly Starrett, author of Ready to Run, says that "our bodies tend to mold themselves into the positions in which we spend the most time." So, as a result of sitting for hours on end, our hip flexors have shortened and tightened to adjust our the sitting angle of 90º. This is well under the 130º range of motion that the American Academy of Orthopedic Surgeons calls normal.
The Test: Balance on one leg, lift the other knee as high as you can towards your chest and hold it there for one minute. If you're knee is barely above horizontal, or you can't maintain position and balance, you're hip flexors are in trouble.
The Fix: Sit less and move more. Dr. Starrett also recommends adding the Couch Stretch to your daily routine. I added the Couch Stretch to my daily routine a few weeks ago, and it has already improved my stride and eased the discomfort in my hips. My tip: Go easy and move your knee away from the wall if your hip flexors are too tight to perform the stretch with your feet vertical.
The psoas is another important muscle that suffers from sitting too long. The psoas is a rope-like muscle about the width of your wrist, located deep in the belly. It runs obliquely from the spine to the femur. Without it, you can't run. Every time you lift your knee, the psoas contracts. When your leg swings back, the psoas lengthens.
When the psoas is tight, it presents itself in all sorts of painful ways. You may have trouble lifting your knees, trouble running uphill or sprinting, or pain in the lower back, groin, glutes, hips, or abdomen.
"All issues of tightness, poor posture, weakness, and muscular imbalance need to be addressed for successful resolution of a psoas injury." –Nikki Kimball
The Test: Lie on your back with both legs straight. Pull one knee towards your chest. If the other leg lifts off the floor, then your psoas is too tight.
The Fix: Sit less, stretch more, and avoid excessive core work.
5 Ways to Survive the Work Day
1. Stand up at work. If you're a desk jockey, try an adjustable standing desk like the Varidesk Pro Plus. The Varidesk desktop app will help you remember when to change positions throughout the day.
2. Take activity breaks. A few minutes of walking each hour will help tremendously. A quick walk to around the building, or even up and down the stairs, will boost circulation and improve your health. Try conducting short meetings with a walk outside as an alternative to the stuffy conference room.
3. Regular mobility and stretching. This will keep your muscles and joints flexible and preserve range of motion allowing for better running and reducing chance of injury.
4. Reduce your commute times. Spend less time behind the wheel by working remotely when possible, and biking, running, or walking to and from work.
5. Practice good sitting posture. Sit up straight with your monitor at eye-level, your keyboard close to your body, and both feet flat on the floor. Avoid slouching and hunching your back.


text:
Whether you celebrate Christmas or Hanukkah, you are faced with the yearly dilemma of deciding how much is too much to spend on your children. A recent study revealed that parents spend an average of $100-$200 on each child, with some spending as much as $500. If you have more than one child, your Christmas bills could be quite hefty with that kind of payout.
Hearing these statistics made me wonder: In a country where most of us live better than the entire rest of the world, is it necessary or even proper to spend a lot of cash on holiday giving? Does it detract from the true meaning? Or is it important to blend in with American culture and give our kids all that we can afford?
My family has always had a policy of moderation when it comes to gifts. I was struck in a crystal clear moment when my children were very young with the following thought – if I start giving my kids piles of presents at Christmas, they will come to expect that year after year. But if I give them just a few well-chosen items, that's all they'll ever expect. God must have been smiling down on me that day, because it was one of the greatest realizations I've ever had: Don't start something with your kids that you don't want to continue doing forever. This applies to virtually everything, including how you respond to temper tantrums, what you allow your children to do, and what kind of behavior you accept. It's so much harder to change those behaviors long after they first began than to nip them in the bud early on or prevent them all together. That's what we did with Christmas. And our kids have never questioned it.
Now that my children aren't children anymore, we usually exchange one nice present on Christmas Eve from each other, and one nice present on Christmas morning from Santa. There's usually a couple of small things just to have a few packages to open up, but that's it, and we're all thrilled with this system. No one goes into hock to buy presents for family members; no one greedily rips open packages, barely acknowledging them; and most of the focus of the holiday stays where it should – on the reason for the season. We worship at a candlelight service, we eat traditional holiday meals, and we spend time together as a family.
What are your thoughts on holiday gift giving? Do you love to indulge your kids as much as possible, or do you prefer a toned-down Christmas or Hanukkah? I'd love to hear about your family traditions.