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Always ready with Menocal International Training at Tactical pistol course 🔫 Thanks for a great training see you guys soon! Stay strong be safe!! 💪😅 #menocalinternationaltraining #trailgladesrange #gunrange #outdoorrange #shottingrange #glock19 #pistoltraining #danashemesh

DANA SHEMESH IFBB PRO

37,129 subscribers

36,468 views • 2 years ago •via X (Twitter)

Education News & Politics Health & Wellness #menocalinternationaltraining #trailgladesrange #gunrange #outdoorrange #shottingrange #glock19 #pistoltraining #danashemesh

Anya Rossi• Live Now

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5 Comments

Jim Hartzell2 years ago

A skill for today's world 👍💪🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸

doogeeV102 years ago

WoW

🇵🇸FREE PALESTINE 🇩🇿🇶🇦2 years ago

The most crying and wailing army in the world

albo60s2 years ago

I would without doubt throw my body on yours in an emergency.

Gerardo2 years ago

Me muero de amor 💕

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Jamie Greaves | Golf Fitness

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Obstacle courses go far beyond: "just letting kids play" It's unfortunate that we don't have more forward thinking and creative coaches working with young athletes. Often times I see little kids doing little adult training instead! Obstacle courses are a great choice when working with younger pre-adolescent athletes. While many coaches view obstacle courses as “just letting the kids play” or just “running races with things in the way”, the experienced coach knows that any activity can be manipulated to get a desired training effect. Obviously for the youngest of children just “letting them run” an obstacle course at their own pace or racing against a friend is highly engaging and extraordinary for cardiovascular conditioning but we can also use obstacle courses as a task-oriented opportunity to train other elements like mobility, strength, speed, balance and coordination using variety and diversity of movement. Lets take a look at some examples: 1. Mobility obstacle course 2. Crawling/Climbing Obstacle course 3. Motor skills obstacle course 4. Jumping obstacle course A coach can use these exercises as a stand alone activity or combine them in an infinite number of variations to develop a wide range of athletic skills. #LTAD Anyone interested in learning more about youth athletic development DM me for details on courses.

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Jeremy Frisch

55,267 views • 2 years ago

$With great regret, I come to inform you that I am out of the next #UFC317 competition. I suffered a foot fracture during training and, after medical evaluation, I was instructed to have surgery and focus 100% on recovery. It's not easy to stay out of something I've been preparing for with so much dedication, and without a doubt this would be the most advantageous fight of my career but I understand that this is just another challenge on the way and I trust the plans that Allah has for me! I sincerely thank everyone who is with me - we remain firm, stronger with each obstacle. The battle was only postponed... I'll be back soon!$

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Manel Kape

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fxnction

87,595 views • 1 year ago

Confidence didn’t come first for me… DISCIPLINE did. People see the confidence now… but what they don’t see are the days I was tired, overwhelmed, unmotivated, doubting myself and still showed up anyway. Because truthfully? I don’t wake up feeling motivated every single day. I don’t always feel “on.” I don’t always feel like training. But I made a decision a long time ago that my feelings don’t get to dictate my future. THAT is where confidence is built. Every workout you finish when you wanted to quit. Every promise you keep to yourself. Every time you choose growth over comfort. Every rep. Every early morning. Every hard season. That’s how you build a strong body, and an even stronger mindset. Confidence is earned through consistency. Discipline changes everything. STAY THE COURSE. 🖤 🦾𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐥𝐞𝐯𝐞𝐥 𝐮𝐩 𝐦𝐞𝐧𝐭𝐚𝐥𝐥𝐲 & 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥𝐥𝐲, 𝐜𝐨𝐦𝐞 𝐭𝐫𝐚𝐢𝐧 𝐰𝐢𝐭𝐡 𝐦𝐞 𝐢𝐧𝐬𝐢𝐝𝐞 @nemfit 👉🏽𝐒𝐓𝐀𝐑𝐓 𝐅𝐑𝐄𝐄 𝐓𝐎𝐃𝐀𝐘: 𝐍𝐚𝐭𝐚𝐥𝐢𝐞𝐄𝐯𝐚𝐌𝐚𝐫𝐢𝐞.𝐜𝐨𝐦 #NEMFIT #NatalieEvaMarie #Discipline #Confidence #FitnessMotivation

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"How long should I rest between sets?" Until you can hit the same weight for the same reps with the same quality. That is the answer. That has always been the answer. The answer is not 60 seconds. The answer is not 90 seconds. The answer is not whatever the timer on your watch app says. If you are doing heavy compounds, that might be 3 to 5 minutes. Sometimes longer. The exercise does not care about your podcast schedule. It needs the central nervous system to be ready and the muscles to be loaded again. Rushing rest periods is one of the great unforced errors in training. You sacrifice load, sacrifice reps, sacrifice tension, and convince yourself you have done a hard session because you sweated. You have done a cardio session with weights. They are not the same. Sit down. Breathe. Let the heart settle. Then lift the next set heavy enough to justify the wait.

"How long should I rest between sets?" Until you can hit the same weight for the same reps with the same quality. That is the answer. That has always been the answer. The answer is not 60 seconds. The answer is not 90 seconds. The answer is not whatever the timer on your watch app says. If you are doing heavy compounds, that might be 3 to 5 minutes. Sometimes longer. The exercise does not care about your podcast schedule. It needs the central nervous system to be ready and the muscles to be loaded again. Rushing rest periods is one of the great unforced errors in training. You sacrifice load, sacrifice reps, sacrifice tension, and convince yourself you have done a hard session because you sweated. You have done a cardio session with weights. They are not the same. Sit down. Breathe. Let the heart settle. Then lift the next set heavy enough to justify the wait.

Sama Hoole

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The Dawn of a New Era on $SUI (9) Still in the festive spirit, let’s look at Tusky , Tusky is a storage service that's not controlled by one company. It uses something called WalrusProtocol to keep your data safe. Your data is encrypted from start to finish, so only you can see it. Instead of one place, your data goes to many different spots. This setup makes your data less likely to be lost or stolen. It helps keep your information safe and always available. Tusky gives you control over your files. You can easily manage them with the tools provided. You decide who gets to see your data. This makes it great for personal storage or working with others. It works with SuiNetwork for even more privacy. You can log in without sharing personal info, keeping everything more secure. This means only you can get to your data, with no third party involved. It is growing fast, with 100,000 uploads already. This indicates its increasing acceptance in the tech community focused on data sovereignty. It's good at managing lots of data safely. In tech, where you want to own your data, TuskyTools is popular. It gives users control over their information. This platform helps keep your data secure and gives you freedom.

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Kaboom.sui🪖

19,698 views • 1 year ago

more frontend vibecoding tips (results below): WHY YOUR VIBECODED FRONTENDS ALL LOOK THE SAME AND SUCK: when asked to make a frontend, the agent/llm will default to the center/average of its training data (in a very loose sense). through the training process, the model essentially converges on some default UI style. it's very capable of doing things that are different from this style, but you have to ask! for instance, ChatGPT tends to reply in the same tone for all users untill you interact with it and instruct it differently ("be sassy", "eli5"). the second reason is that most of us are not good at coming up with designs and describing them precisely (see my tweet on a crash course in common components, which i'll link below). treat frontend generation just like any other eng task! you need to provide a good detailed spec. TIPS: 1. give ur agent screenshots of designs you like (you may not know the right words to describe them but the agent will! a pic = 1000 words) where to find ui inspo? Behance, Dribbble, Mobbin (Mobbin is paid but worth it!) 2. ask ur agent for proposals, this helps "seed" different directions so the final frontend stands out. don't be afraid to go back and forth. 3. ban certain tendencies: no Inter/Roboto, no shadcn (controversial), no gradients, no emojis 4. encourage the agent to be extreme and make bold decisions, not safe ones. i think that the underlying models tend to get taught during RL/fine-tuning to make conservative choices that produce reasonable but boring frontends 5. give ur agent Figma MCP. the best results will come if you mockup your vision in Figma first. 6. Ideally choose an agent with vision capabilities TLDR: Most people are tremendously underusing agents for frontend design. They are much better than you might expect.

more frontend vibecoding tips (results below): WHY YOUR VIBECODED FRONTENDS ALL LOOK THE SAME AND SUCK: when asked to make a frontend, the agent/llm will default to the center/average of its training data (in a very loose sense). through the training process, the model essentially converges on some default UI style. it's very capable of doing things that are different from this style, but you have to ask! for instance, ChatGPT tends to reply in the same tone for all users untill you interact with it and instruct it differently ("be sassy", "eli5"). the second reason is that most of us are not good at coming up with designs and describing them precisely (see my tweet on a crash course in common components, which i'll link below). treat frontend generation just like any other eng task! you need to provide a good detailed spec. TIPS: 1. give ur agent screenshots of designs you like (you may not know the right words to describe them but the agent will! a pic = 1000 words) where to find ui inspo? Behance, Dribbble, Mobbin (Mobbin is paid but worth it!) 2. ask ur agent for proposals, this helps "seed" different directions so the final frontend stands out. don't be afraid to go back and forth. 3. ban certain tendencies: no Inter/Roboto, no shadcn (controversial), no gradients, no emojis 4. encourage the agent to be extreme and make bold decisions, not safe ones. i think that the underlying models tend to get taught during RL/fine-tuning to make conservative choices that produce reasonable but boring frontends 5. give ur agent Figma MCP. the best results will come if you mockup your vision in Figma first. 6. Ideally choose an agent with vision capabilities TLDR: Most people are tremendously underusing agents for frontend design. They are much better than you might expect.

andrew gao

64,212 views • 5 months ago

There’s a reason Craig Breslow traded a Boston legend like Chris Sale for Vaughn Grissom. He believes in him. The upside is real. Grissom debuted at 21 y/o with Atlanta while skipping AAA. • He owned a career .287/.339/.407/.746 slash in 236 MLB PA prior to being traded • Career .312/.404/.463/.867 slash with a 134 wRC+ and 11.1% BB/14.4% K in the minors • Mashes LHP… career .289/.346/.381/.727 slash, 102 wRC+ in the majors • Called-up for Boston’s last 8 games: slashed .330/.370/.417/.787 with 2 XBH and a 117 wRC+… also had 2 three-hit games down the stretch • limits K and whiff rates, walks a good amount, & commands the zone… all things this team needs out of a RHH - in 2024 (AAA): 19.2% K, 15.2% BB ‼️ Let it be known, the Grissom people saw (or think they saw) last year isn’t the Grissom we will see next year. He joined a new team. Strained not one, but BOTH of him hamstrings. Didn’t have a full Spring Training. Then recovered, got the flu, and reportedly lost 10+ lbs. Recovered again, dominant AAA, and finished the year off strong in the majors. 2024 was hard for him, and despite the many struggles above, he proceeded to ball out. That’s a wild season. I’d love to land Alex Bregman, but Vaughn Grissom is a guy who should be penciled in at 2B for this club on Opening Day. People see -0.2 fWAR and a .190 AVG and scream “bust.” I see a 24 y/o kid with a chip on his shoulder and loads of potential ready to bounce back in the biggest way next year. I can’t wait to see what Vaughn Grissom can do in 2025.

There’s a reason Craig Breslow traded a Boston legend like Chris Sale for Vaughn Grissom. He believes in him. The upside is real. Grissom debuted at 21 y/o with Atlanta while skipping AAA. • He owned a career .287/.339/.407/.746 slash in 236 MLB PA prior to being traded • Career .312/.404/.463/.867 slash with a 134 wRC+ and 11.1% BB/14.4% K in the minors • Mashes LHP… career .289/.346/.381/.727 slash, 102 wRC+ in the majors • Called-up for Boston’s last 8 games: slashed .330/.370/.417/.787 with 2 XBH and a 117 wRC+… also had 2 three-hit games down the stretch • limits K and whiff rates, walks a good amount, & commands the zone… all things this team needs out of a RHH - in 2024 (AAA): 19.2% K, 15.2% BB ‼️ Let it be known, the Grissom people saw (or think they saw) last year isn’t the Grissom we will see next year. He joined a new team. Strained not one, but BOTH of him hamstrings. Didn’t have a full Spring Training. Then recovered, got the flu, and reportedly lost 10+ lbs. Recovered again, dominant AAA, and finished the year off strong in the majors. 2024 was hard for him, and despite the many struggles above, he proceeded to ball out. That’s a wild season. I’d love to land Alex Bregman, but Vaughn Grissom is a guy who should be penciled in at 2B for this club on Opening Day. People see -0.2 fWAR and a .190 AVG and scream “bust.” I see a 24 y/o kid with a chip on his shoulder and loads of potential ready to bounce back in the biggest way next year. I can’t wait to see what Vaughn Grissom can do in 2025.

G.G.

183,665 views • 1 year ago

Sorry for the lack of spaces / activity folks 😞 Unfortunately, my wife has been dealing with some very painful stomach issues. This has required us to go to the emergency room twice now, a GI, other doctors, and a slew of tests. So far they are still not sure what is wrong with her health. The medical costs have piled up once again (seems we have been cursed for the past year), and its getting extremely tough. To pay for all these medical procedures and doctors, we might not be able to make rent this month.. this causes further stress, which just exacerbates the entire thing. I don't like to beg for for help without giving anything back. Instead, if you'd like to help, please consider buying a Crypto Mechas NFT / Card collectible. This way, you can help if you want AND get a Physical Card + NFT for your money. For the next 48H ⏰, all NFTs and cards are 20% OFF on the Crypto Mechas website. You can use the following coupon code at checkout: MOONWIFE20 You can get your cards on the website below, or you can DM me for details. You can also get a Custom NFT + Card with your picture or your pet picture or anything really, if you'd like one. DM me in this case. (Name, address and email required for shipping) I am sorry for coming back to you guys with this again. Last thing I want is to bother any of you with this bull.. It's been a tough year for us 😅 Thank you all so much. #EGCfam is still the best community in Defi, and will always be. I will return to making spaces as soon as possible 🙏 #EGC #evergrow

Sensitive content

Sorry for the lack of spaces / activity folks 😞 Unfortunately, my wife has been dealing with some very painful stomach issues. This has required us to go to the emergency room twice now, a GI, other doctors, and a slew of tests. So far they are still not sure what is wrong with her health. The medical costs have piled up once again (seems we have been cursed for the past year), and its getting extremely tough. To pay for all these medical procedures and doctors, we might not be able to make rent this month.. this causes further stress, which just exacerbates the entire thing. I don't like to beg for for help without giving anything back. Instead, if you'd like to help, please consider buying a Crypto Mechas NFT / Card collectible. This way, you can help if you want AND get a Physical Card + NFT for your money. For the next 48H ⏰, all NFTs and cards are 20% OFF on the Crypto Mechas website. You can use the following coupon code at checkout: MOONWIFE20 You can get your cards on the website below, or you can DM me for details. You can also get a Custom NFT + Card with your picture or your pet picture or anything really, if you'd like one. DM me in this case. (Name, address and email required for shipping) I am sorry for coming back to you guys with this again. Last thing I want is to bother any of you with this bull.. It's been a tough year for us 😅 Thank you all so much. #EGCfam is still the best community in Defi, and will always be. I will return to making spaces as soon as possible 🙏 #EGC #evergrow

MoonAndroid 🌕

11,076 views • 2 years ago

And with that, the US Open dream is over 😞 Just wrapped up U.S. Open local qualifying at Medford Village Country Club Didn’t quite have my best stuff off the tee today—and on a course this tight, that’s a problem. When I did find fairways, I couldn’t get it close enough to give myself real chances. Greens were absolutely rapid if you were out of position… borderline terrifying at times 😅 but I did hole some really good putts to grind out pars and keep the round alive. Only one birdie all day though, and that’s never going to get it done at this level. Finished +3 (75) — currently 37th out of 120 (top third of the field), so there are still some positives to take. Battled well, stayed patient, and didn’t let it completely get away from me—which is something I’m trying to get better at in these events. One qualifier down, one more to go in June for The Open Championship. Plenty of work to do before then—tighten up the driver, sharpen the wedges, and turn a few of those pars into birdies. Another opportunity coming… and I’ll be ready to give it a proper run 👊 Thanks as always to Shot Scope for the wonderful stats!!

And with that, the US Open dream is over 😞 Just wrapped up U.S. Open local qualifying at Medford Village Country Club Didn’t quite have my best stuff off the tee today—and on a course this tight, that’s a problem. When I did find fairways, I couldn’t get it close enough to give myself real chances. Greens were absolutely rapid if you were out of position… borderline terrifying at times 😅 but I did hole some really good putts to grind out pars and keep the round alive. Only one birdie all day though, and that’s never going to get it done at this level. Finished +3 (75) — currently 37th out of 120 (top third of the field), so there are still some positives to take. Battled well, stayed patient, and didn’t let it completely get away from me—which is something I’m trying to get better at in these events. One qualifier down, one more to go in June for The Open Championship. Plenty of work to do before then—tighten up the driver, sharpen the wedges, and turn a few of those pars into birdies. Another opportunity coming… and I’ll be ready to give it a proper run 👊 Thanks as always to Shot Scope for the wonderful stats!!

Peter Finch

141,813 views • 3 months ago

$AISI | WEEK RECAP & WHAT’S NEXT 🚀 The past week was about locking foundations. This week is about showing the world what we’ve built. Last week - what’s done: • Worked closely with high-end production teams across Europe, filming premium advertising campaigns. Backstage moments & sneak peeks coming soon. • Banking partners gave the green light to all core app functions. Partner announcement is now being prepared. • Final touches on the AISI app are completed, app previews are ready to be shared. • Hosted a strong founders livestream with great energy and engagement. • Joined an excellent guest livestream at MCG thanks again for the warm welcome. • Produced multiple AISI app trailer videos, now circulating in advertising pipelines. • A lot of behind-the-scenes work you haven’t seen yet, but you’ll feel it very soon. This week - what’s coming: • Two livestreams – A cozy founders livestream with app sneak peeks and a deeper breakdown of the launch plan. – A special livestream with a guest from the banking side, sharing real-world perspective. • App preview drops, real screens, real flows, real features. • Multiple long-form articles, including a founders interview and potential guest podcast appearances. • Continued rollout of marketing content across channels as we enter the public launch phase. We’re moving from building quietly to speaking loudly and proudly, with substance. This is the phase where we tell the world what AISI is, before the app launches and redefines how Web3 banking feels. Help us spread the word. The next chapter is starting now.

$AISI | WEEK RECAP & WHAT’S NEXT 🚀 The past week was about locking foundations. This week is about showing the world what we’ve built. Last week - what’s done: • Worked closely with high-end production teams across Europe, filming premium advertising campaigns. Backstage moments & sneak peeks coming soon. • Banking partners gave the green light to all core app functions. Partner announcement is now being prepared. • Final touches on the AISI app are completed, app previews are ready to be shared. • Hosted a strong founders livestream with great energy and engagement. • Joined an excellent guest livestream at MCG thanks again for the warm welcome. • Produced multiple AISI app trailer videos, now circulating in advertising pipelines. • A lot of behind-the-scenes work you haven’t seen yet, but you’ll feel it very soon. This week - what’s coming: • Two livestreams – A cozy founders livestream with app sneak peeks and a deeper breakdown of the launch plan. – A special livestream with a guest from the banking side, sharing real-world perspective. • App preview drops, real screens, real flows, real features. • Multiple long-form articles, including a founders interview and potential guest podcast appearances. • Continued rollout of marketing content across channels as we enter the public launch phase. We’re moving from building quietly to speaking loudly and proudly, with substance. This is the phase where we tell the world what AISI is, before the app launches and redefines how Web3 banking feels. Help us spread the word. The next chapter is starting now.

AISI GROUP

18,484 views • 5 months ago

Some updates on the multiview vistadream pipeline with Rerun! Rerun came in extremely useful here, as being able to visualize depths at each stage of the pipeline allowed me to debug some nasty bugs. Since the last time, I was only working with a single image input. I've added in VGGT as my multiview pose + depth estimator. It works REALLY well for getting camera poses, but the depths are not that great. To try and fix that, I estimated depth maps from MoGeV2 for each of the views, and scale+shift aligned them so that they would match up to the confident sections of VGGT's depth predictions. You can see in the video just how much sharper the visualized 2d depth maps are! The biggest issue continues to be the multiview consistency 🫠 That's up next, along with actually training the Gaussian splat. Lots of work went into actually understanding inputs+outputs for VGGT. I had some funky bugs where the confidence values would all collapse to true I'm also really excited for this pipeline to use Difix3D+ Nvidia instead of Flux Inpainting, it seems like a better suited for a multiview pipeline.

Some updates on the multiview vistadream pipeline with Rerun! Rerun came in extremely useful here, as being able to visualize depths at each stage of the pipeline allowed me to debug some nasty bugs. Since the last time, I was only working with a single image input. I've added in VGGT as my multiview pose + depth estimator. It works REALLY well for getting camera poses, but the depths are not that great. To try and fix that, I estimated depth maps from MoGeV2 for each of the views, and scale+shift aligned them so that they would match up to the confident sections of VGGT's depth predictions. You can see in the video just how much sharper the visualized 2d depth maps are! The biggest issue continues to be the multiview consistency 🫠 That's up next, along with actually training the Gaussian splat. Lots of work went into actually understanding inputs+outputs for VGGT. I had some funky bugs where the confidence values would all collapse to true I'm also really excited for this pipeline to use Difix3D+ Nvidia instead of Flux Inpainting, it seems like a better suited for a multiview pipeline.

Pablo Vela

29,904 views • 11 months ago

The physiques that came in the eras of the silver and golden era are much more aesthetic, beautiful, natural, and healthy. This is what you should strive for. What began as a healthy practise to make your body strong naturally and create an aesthetic physique has now morphed into a somewhat grotesque display of excess. I want to reiterate that I am not taking away from people's discipline or effort in this practise, nor do I want to individually attack anyone. What I do want to attack is the unnatural steroid-driven absurdities that we see in modern bodybuilding, which also carries with it many people trying to pursue this unhealthy vision and even passing away because of it. This is all the evidence you need that this is not healthy. Today, when so many young, impressionable people are seeing steroid-driven physiques online, it's important to talk about and discuss the possible health negatives of this lifestyle. You can attain an amazing steroid-free natural aesthetic physique with the right natural foods, consistency, discipline over years, and intense training where you push yourself. This will always be the case.

The physiques that came in the eras of the silver and golden era are much more aesthetic, beautiful, natural, and healthy. This is what you should strive for. What began as a healthy practise to make your body strong naturally and create an aesthetic physique has now morphed into a somewhat grotesque display of excess. I want to reiterate that I am not taking away from people's discipline or effort in this practise, nor do I want to individually attack anyone. What I do want to attack is the unnatural steroid-driven absurdities that we see in modern bodybuilding, which also carries with it many people trying to pursue this unhealthy vision and even passing away because of it. This is all the evidence you need that this is not healthy. Today, when so many young, impressionable people are seeing steroid-driven physiques online, it's important to talk about and discuss the possible health negatives of this lifestyle. You can attain an amazing steroid-free natural aesthetic physique with the right natural foods, consistency, discipline over years, and intense training where you push yourself. This will always be the case.

⚡️🌞 Sol Brah 🌞🐬

18,027 views • 2 months ago

🚨 Aurora Alert! 🚨 Hey everyone, a Coronal Mass Ejection (CME) from the Sun is heading our way, potentially sparking strong aurora displays tonight into tomorrow (Nov 7-8). NOAA predicts arrival of the CME around midnight UTC on Nov 7, but add +/- 7 hours for uncertainty. The CME we are concerned with specifically launched due to an M7.4 CME produced by AR 4274. In coronagraph imagery, a full halo eruption iswasclearly seen. This is how we know this particular eruption is coming at us. When it will hit and how strong it will be are not things we can predict until we see the shockwave detected by satellites close to Earth (ACE, DSCOVR at the L1 point). The forecast shows possible G3 storming, and there are multiple CMEs on the way besides the main arrival around midnight on Nov 7. There is also a coronal hole that may enhance and add additional complexity to the situation, affecting arrival times of the CME(s). Conditions need to align for the best-case scenario to play out. The CME needs to hit (most models have a high % chance of this happening, but you never know), and the Bz needs to be southward for some time for conditions to ramp up. The auroral ovals may expand to lower latitudes, and chasers above the 45th parallel may see auroras all night long. During substorms, the aurora "explodes" across the sky and becomes bright and tall. These explosive bursts push the northern lights higher in the sky, making them appear further equatorward. Download my free e-book and check my blog for substorm info: E-book: Substorms: Your aurora apps will likely not tell you when a substorm is occuring, but these times are VERY important since we have a full moon. Without a substorm, you may not be able to see the aurora well. To track substorm activity, I use the GOES magnetometers. I have a tutorial about how to use these data on my website: . A few aurora apps/websites may help you track substorms. For example, the Glendale App issues alerts when substorms are occuring: . This app has a bit of a steeper learning curve compared to others, but it provides useful alerts for catching brief intensifications of aurora. I also like Norlys ( and Aurora Notice ( Webcams are probably the MOST helpful resources, though. I have a large list of cameras all around the world and the northern U.S. on my website: . If you see the aurora on a webcam near you, it is out at your location, too. The Maine webcam in particular is great to get a "feel" for how aurora might shape up across the Lower 48. I always have that one pulled up as sun sets on the east coast to see if aurora can immediately be seen on the northern horizon. Keep following for more updates on this event. I am at a workshop today until 5 pm MST then traveling back to Calgary on my way to the Aurora Summit, so be patient with my updates. I am working as fast as I can :) Thanks!

🚨 Aurora Alert! 🚨 Hey everyone, a Coronal Mass Ejection (CME) from the Sun is heading our way, potentially sparking strong aurora displays tonight into tomorrow (Nov 7-8). NOAA predicts arrival of the CME around midnight UTC on Nov 7, but add +/- 7 hours for uncertainty. The CME we are concerned with specifically launched due to an M7.4 CME produced by AR 4274. In coronagraph imagery, a full halo eruption iswasclearly seen. This is how we know this particular eruption is coming at us. When it will hit and how strong it will be are not things we can predict until we see the shockwave detected by satellites close to Earth (ACE, DSCOVR at the L1 point). The forecast shows possible G3 storming, and there are multiple CMEs on the way besides the main arrival around midnight on Nov 7. There is also a coronal hole that may enhance and add additional complexity to the situation, affecting arrival times of the CME(s). Conditions need to align for the best-case scenario to play out. The CME needs to hit (most models have a high % chance of this happening, but you never know), and the Bz needs to be southward for some time for conditions to ramp up. The auroral ovals may expand to lower latitudes, and chasers above the 45th parallel may see auroras all night long. During substorms, the aurora "explodes" across the sky and becomes bright and tall. These explosive bursts push the northern lights higher in the sky, making them appear further equatorward. Download my free e-book and check my blog for substorm info: E-book: Substorms: Your aurora apps will likely not tell you when a substorm is occuring, but these times are VERY important since we have a full moon. Without a substorm, you may not be able to see the aurora well. To track substorm activity, I use the GOES magnetometers. I have a tutorial about how to use these data on my website: . A few aurora apps/websites may help you track substorms. For example, the Glendale App issues alerts when substorms are occuring: . This app has a bit of a steeper learning curve compared to others, but it provides useful alerts for catching brief intensifications of aurora. I also like Norlys ( and Aurora Notice ( Webcams are probably the MOST helpful resources, though. I have a large list of cameras all around the world and the northern U.S. on my website: . If you see the aurora on a webcam near you, it is out at your location, too. The Maine webcam in particular is great to get a "feel" for how aurora might shape up across the Lower 48. I always have that one pulled up as sun sets on the east coast to see if aurora can immediately be seen on the northern horizon. Keep following for more updates on this event. I am at a workshop today until 5 pm MST then traveling back to Calgary on my way to the Aurora Summit, so be patient with my updates. I am working as fast as I can :) Thanks!

Vincent Ledvina

24,437 views • 8 months ago

You’re on a journey on this kind of lonely road with your car and your car suddenly develops a fault, You can’t call for help and your lines can’t be reached due to network issues, what do you do? Except the car will stop and the engine won’t come up again, please reduce your speed and accelerate softly till you get to a nearby town, if it is an overheating issue, keep driving, put the gear in the neutral position and switch off the engine and let the car keep moving, switch it back on when you have to ascend a hilly road and the car can’t move freely on its own again. If the battery signal comes up while driving, chances are that your alternator has failed, or the alternator belt is damaged, apply the same method and switch off your AC, radio system or anything that may drain the battery while driving till you get to a safe place. If it is a flat tyre, maintain a low speed till you get to a safe place to change and use your spare, keep moving. Yes!!! Damage that tyre till you get to a safe place, just keep moving and make sure you have a spare tyre always and it is in a good condition. If the engine suddenly goes off on top speed, chances are that a fuse is damaged and this is why I will make a thread on how to identify different fuses and how to have them fixed temporarily in case of Emergencies. If your car jerks or experiences a lazy movement while driving, it’s likely to be a fuel related issue, fuel pump most likely, switch off the engine intermittently and put the gear in Neutral position, keep moving… if the fuel pump rests for about 5mins, it’ll pick up back when you ignite the engine, this will/may at least take you to a safe place or where you can have access to network to make calls. If you hear strange sounds like knocking sounds or the oil signal starts to blink, relax and reduce your speed, keep moving. Manage it till you get to a safe place or can have access to network. If your gear/transmission system isn’t selecting well, apply the same method, reduce your speed but keep moving, slow movement is better than no movement, your life and safety matters a lot. Please note that there are some Mechanical issues that nothing can solve on the road except patience and just to pray to God for safety and help, for example, you run into a pothole unknowingly and the oil pan hits the road and your engine or gear oil leaks away, or your ball joint or tie rod head pulls out, I’ll suggest you leave the car there, roll up your windows and lock up the car and start trekking till you get network or help, staying with the car may make you vulnerable to attacks or attract unexpected company, just keep walking away from the car for safety. Most importantly, please stay safe and be conscious of your environment. Be friendly with your Mechanic too or any Mechanic you see on the road. Don’t manage faults in cars and risk traveling with it.

You’re on a journey on this kind of lonely road with your car and your car suddenly develops a fault, You can’t call for help and your lines can’t be reached due to network issues, what do you do? Except the car will stop and the engine won’t come up again, please reduce your speed and accelerate softly till you get to a nearby town, if it is an overheating issue, keep driving, put the gear in the neutral position and switch off the engine and let the car keep moving, switch it back on when you have to ascend a hilly road and the car can’t move freely on its own again. If the battery signal comes up while driving, chances are that your alternator has failed, or the alternator belt is damaged, apply the same method and switch off your AC, radio system or anything that may drain the battery while driving till you get to a safe place. If it is a flat tyre, maintain a low speed till you get to a safe place to change and use your spare, keep moving. Yes!!! Damage that tyre till you get to a safe place, just keep moving and make sure you have a spare tyre always and it is in a good condition. If the engine suddenly goes off on top speed, chances are that a fuse is damaged and this is why I will make a thread on how to identify different fuses and how to have them fixed temporarily in case of Emergencies. If your car jerks or experiences a lazy movement while driving, it’s likely to be a fuel related issue, fuel pump most likely, switch off the engine intermittently and put the gear in Neutral position, keep moving… if the fuel pump rests for about 5mins, it’ll pick up back when you ignite the engine, this will/may at least take you to a safe place or where you can have access to network to make calls. If you hear strange sounds like knocking sounds or the oil signal starts to blink, relax and reduce your speed, keep moving. Manage it till you get to a safe place or can have access to network. If your gear/transmission system isn’t selecting well, apply the same method, reduce your speed but keep moving, slow movement is better than no movement, your life and safety matters a lot. Please note that there are some Mechanical issues that nothing can solve on the road except patience and just to pray to God for safety and help, for example, you run into a pothole unknowingly and the oil pan hits the road and your engine or gear oil leaks away, or your ball joint or tie rod head pulls out, I’ll suggest you leave the car there, roll up your windows and lock up the car and start trekking till you get network or help, staying with the car may make you vulnerable to attacks or attract unexpected company, just keep walking away from the car for safety. Most importantly, please stay safe and be conscious of your environment. Be friendly with your Mechanic too or any Mechanic you see on the road. Don’t manage faults in cars and risk traveling with it.

Wanjohn D-Mecho

437,453 views • 2 years ago

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

David Roche

66,417 views • 1 year ago

I mean you do have a very good point, however I hope you can understand where I come from. (Sorry I’m advance for the long tweet back) This is exactly what I use to do when I was their age. We didn’t have the luxury of an independent scene we do now and even if we did I was 14 years old, I was only allowed to go to a training school to learn the basics. But I had an enormous passion for the business & if I wasn’t allowed to work shows I’d do it myself. - and I’d argue that because of this I had a head start on a lot of the people I trained with when I finally turned 18 From there I’ve been lucky enough to have the support of friends, peers & fans to push me into what I am today. The fact I’ve still had that same style for now 17 years and this is my first surgery, I think I’ve looked after my body. Think about it 17 years this is my first major injury. You think this is stupid, I would say it’s equally as stupid as to fall off a scaffolding breaking both your legs. And while I’m sure there’s a few people that wished you landed on your head, I for one hope you’re doing well & not in too much pain from your injury. But to me, it showed the care that you have for the industry at that time. I see myself in these guys that are finding any outlet to do what they love. Their bumps are solid & basing is great. Like I said I understand there is a level of danger doing this so I hope none of them get hurt but I can’t help but root for these guys and hope I one day see them in a ring. Once again sorry for the long arse tweet and hope the message finds you well boss.

I mean you do have a very good point, however I hope you can understand where I come from. (Sorry I’m advance for the long tweet back) This is exactly what I use to do when I was their age. We didn’t have the luxury of an independent scene we do now and even if we did I was 14 years old, I was only allowed to go to a training school to learn the basics. But I had an enormous passion for the business & if I wasn’t allowed to work shows I’d do it myself. - and I’d argue that because of this I had a head start on a lot of the people I trained with when I finally turned 18 From there I’ve been lucky enough to have the support of friends, peers & fans to push me into what I am today. The fact I’ve still had that same style for now 17 years and this is my first surgery, I think I’ve looked after my body. Think about it 17 years this is my first major injury. You think this is stupid, I would say it’s equally as stupid as to fall off a scaffolding breaking both your legs. And while I’m sure there’s a few people that wished you landed on your head, I for one hope you’re doing well & not in too much pain from your injury. But to me, it showed the care that you have for the industry at that time. I see myself in these guys that are finding any outlet to do what they love. Their bumps are solid & basing is great. Like I said I understand there is a level of danger doing this so I hope none of them get hurt but I can’t help but root for these guys and hope I one day see them in a ring. Once again sorry for the long arse tweet and hope the message finds you well boss.

Will Ospreay • ウィル・オスプレイ

188,242 views • 8 months ago