Friday, July 26, 2013

Walk to help renovate new Randolph church building

Spring of Water Christian Assembly will hold a five-mile fundraising walk to help raise funds to renovate its new building at 374 North Main St., Randolph, Saturday, Aug. 10, from 9-11 a.m., followed by a cookout. Registration will be held at 8 a.m.

The church has been part of the Randolph community for more than 11 years, and is committed to helping improve life for all the residents of Randolph and surrounding communities. To better accommodate the ?ministry and youth programs, it purchased the building.

The person who forms and manages a group of at least four and brings in the most pledges will win a tablet.

For a pledge form or to make a donation, call the church at 781-986-8600 or visit www.sowwalk.weebly.com.

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Source: http://www.wickedlocal.com/randolph/news/x1808720411/Walk-to-help-renovate-new-Randolph-church-building?rssfeed=true

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Chinas vice-president Li Yuanchao to visit North Korea

  • General Sources - Wednesday 24th July, 2013

    A North Korean lookout point on the edge of the Imjingang river, July 16, 2013. In 1968, an elite team of North Koran commandoes crossed into South Korea in an attempt to assassinate president Park Chung-Hee. It ...

  • Li Yuanchao to attend Pyongyang war commemoration

    The Standard - Wednesday 24th July, 2013

    (13 mins ago) China's vice president will visit North Korea this week for Korean War commemorations following a period of strained relations between the communist neighbors. Vice President Li Yuanchao will be the highest ranking Chinese official to visit North Korea since Kim Jong Un took over as leader of the impoverished hardline communist state upon his father's death in December ...

  • Chinese vice president to visit North Korea following period of strained ties

    Fox News - Wednesday 24th July, 2013

    China's vice president will visit North Korea this week for Korean War commemorations following a period of strained relations between the communist neighbors. Vice President Li Yuanchao will be the highest ranking Chinese official to visit North Korea since Kim Jong Un took over as leader of the impoverished hardline communist state upon his father's death in December 2011. The trip ...

  • Chinese VP to visit DPRK

    Global Times - Tuesday 23rd July, 2013

    Li Yuanchao will head a Chinese delegation to visit the Democratic People's Republic of Korea (DPRK) from July 25 to 28 at the invitation of the DPRK side.Chinese Foreign Ministry spokesman Hong Lei made the announcement here Wednesday.According to the spokesman , during the visit, Li, also a member of the Political Bureau of the Central Committee of the Communist Party of China, will ...

  • Diplomacy only way to handle N. Korea

    Asia News Network - Tuesday 23rd July, 2013

    Bruce Cumings, a leading US scholar on Korea's modern history, said diplomacy and reconcilliation was the "only answer" to how to handle North Korea's nuclear adventurism. During an interview ...

  • N. Korea missile facility idle for 8 months

    Tribune Review - Tuesday 23rd July, 2013

    SEOUL -- North Korea has stopped construction work at a site meant to launch bigger and better long-range rockets, a possible sign that Pyongyang is slowing or even halting development of larger rockets, according to analysis of recent satellite ...

  • DPRK halt on rocket facility confirmed

    SINA - Tuesday 23rd July, 2013

    This May 26, 2013 satellite image taken by Astrium, and annotated and distributed by 38 North shows a new road to the new launch pad which also remains unfinished at the Tonghae facility in North ...

  • ROK-DPRK industrial park talks end without agreement

    China Daily - Tuesday 23rd July, 2013

    The fifth round of talks between the Republic of Korea and the Democratic People's Republic of Korea on reopening the industrial park in Kaesong ended on Monday without a major agreement. Although no substantial progress was made in the working-level talks on Monday, the two sides agreed to hold the next round on Thursday, Seoul-based Yonhap News Agency ...

  • S Korea?s new film heroes N Korean spies

    General Sources - Tuesday 23rd July, 2013

    For South Korean filmmakers, the North is a 'perfect inspiration' allowing them to mix fantasy with the realities of a neighbour that often threatens to turn Seoul into a 'sea of ...

  • What N. Korea should reflect on 60th anniversary of Korean War

    The Dong-a Ilbo - Tuesday 23rd July, 2013

    What N. Korea should reflect on 60th anniversary of Korean War . JULY 24, 2013 04:39. . Saturday marks the 60th anniversary of the armistice agreement between South and North Korea. It is the day to commemorate the victory of South Korea that prevented North Korea`s surprise attack. The South Korean army and 16 UN countries guarded free democracy under the United Nations flag. Once the ...

  • Beijing confirm?s North Korean defectors at detention center

    The Dong-a Ilbo - Tuesday 23rd July, 2013

    Beijing confirm?s North Korean defectors at detention center . JULY 19, 2013 07:28. . The Chinese government officially confirmed to the South Korean government that it has arrested and is investigating Kim Gwang-ho and his family who re-defected from North Korea. A South Korean government source said ...

  • Red Cross visits crew of seized N. Korea ship in Panama

    West Australian - Tuesday 23rd July, 2013

    COLON, Panama (AFP) - A delegation from the Panamanian Red Cross Tuesday visited the 35 crew members from a North Korea ship being held for carrying undeclared Cuban weapons.The crew of the North Korea-flagged Chong Chon Gang could face arms trafficking charges after missile and other weapons parts, as well as two Soviet-era supersonic planes, were found earlier this month.The arms were ...

  • Leveraging ASEANs Role in North Korean Denuclearization

    Forbes - Tuesday 23rd July, 2013

    ASEAN Regional Forum (ARF) meeting wrapped up earlier this month in Brunei. The ARF has been heralded by some the leading forum on political-security issues in Asia. Despite this, others regard the ARF as a mere "talk shop" that is unable to tackle complex issues such as the South China Sea dispute. But there are opportunities for ASEAN and the ARF to shed this cloak of criticism and ...

  • North Korea Said to Stop Construction At Rocket Site

    International Herald Tribune - Tuesday 23rd July, 2013

    SEOUL, South Korea ...

  • Pyongyang kicks off mass games with war victory theme

    Global Times - Tuesday 23rd July, 2013

    North Korea has launched its annual Arirang festival, featuring tens of thousands of performers in a highly-choreographed display of patriotism and support for the country's leadership.This year's mass games opened in Pyongyang's 150,000-capacity May Day stadium on Monday evening with a theme that focused on the 60th anniversary of the armistice suspending hostilities in the ...

  • Korea war veterans in Pyongyang for 60th anniversary of the end of the conflict

    Euro News - Tuesday 23rd July, 2013

    09/05/2013 12:25 CET Korean war veterans headed to Pyongyang to commemorate the 60th anniversary of the end of the conflict which divided the country into North and South Korea in 1950-53. North Korea considers the armistice as a victory over US-led coalition forces. The main event will be a military parade in the capital on ...

  • Is North Korea Giving Up On Building New Rockets

    General Sources - Tuesday 23rd July, 2013

    Tonghae Satellite Launching Ground was intended to be a major new facility for building, testing, and firing large rockets and ballistic missiles on the northeast coast of the Korean peninsula. ...

  • AP Exclusive NKorea halts rocket launch-pad work

    Tampa Bay Online - Tuesday 23rd July, 2013

    SEOUL, South Korea (AP) -- North Korea has stopped construction work at a site meant to launch bigger and better long-range rockets, a possible sign that Pyongyang is slowing or even halting development of larger rockets, according to a new analysis of recent satellite ...

  • Eight people fall victims of heavy floods in North Korea

    Itar Tass - Tuesday 23rd July, 2013

    PYONGYANG, July 23 (Itar-Tass) - Heavy floods caused by torrential rains have taken away lives of eight people from July 20 to July 22, Korean Central News Agency said Tuesday. The flood waters destroyed or inundated 4,500 residenial houses, leaving some 17,700 people without shelter. The biggest destructions have been registered in the central provinces of Phyonggan-namdo and Phyonggan-Pukdo. ...

  • S. Korea demands Kaesong prevention system

    Middle East Times - Tuesday 23rd July, 2013

    A South Korean official said the government is adamant in its demand to create solid safeguards to prevent another closing of the factory park in North Korea. The Kaesong Industrial Complex has been shut down since April when the North withdrew its workers from South Korean companies amid tensions. The decision has cost South Korean companies more than $941 million. North and South Korea have ...

  • Answers needed on Cubas missile shipment to North Korea

    The Kansas City Star - Tuesday 23rd July, 2013

    Given Cuba's long-running economic crisis, you could imagine that some entrepreneurial lieutenant of the revolutionary government got a gold star for inventing a possible new revenue stream. It certainly sounds like a clever move to clean out the Cold War closet and dump some outmoded radar systems, Russian jets and missile parts on a willing taker. After all, Cuba's Museum of the ...

  • The threat of nuclear war North Korea or the United States

    RT - Tuesday 23rd July, 2013

    USA While the Western media portrays North Korea's nuclear weapons program as a threat to Global Security, it fails to acknowledge that the US has being threatening North Korea with a nuclear attack for more than half a century. On July 27, 2013, Armistice Day, Koreans in the North and the South will be commemorating the end of the Korean war (1950-53). Unknown to the broader public, ...

  • Source: http://www.northkoreannews.net/index.php/sid/216024422/scat/08aysdf7tga9s7f7

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    Tuesday, July 23, 2013

    University of Florida football player arrested, accused of barking at police dog

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    Source: http://www.nbcnews.com/id/52541668/ns/local_news-west_palm_beach_fl/

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    Comments of the Week: Fish Tacos and Apple Porn

    fishtacos

    Photos by Getty

    Listen up, gringos. It?s time for your prizes. We were truly blessed by the news that a man in Tennessee was suing Apple because big booties, y?all, that?s what life?s all about, but not as blessed as the lovely ChinoMoreno, who?rather than see her lifestyle disastrously changed by pornography?saw her romantic life transform overnight:

    ChinoMoreno:?I?m glad that I accidentally viewed porn for it was there that I learned that chicks LOVE anal. Now I have tons of suitors, I got a raise at work and I have no children.

    A scholar if there ever was one, that Chino. We wish you the best, but we must move on to the rest.

    This next one is a personal favorite so I?m pretty disappointed in you nerds for not nominating it. From Vince?s coverage of Riff Raff?s legal expertise:

    Stinky Pete:?Rumor has it Franco has made a counter-offer of Neill Blomkamp?s cell phone number and five minutes staring in silence at Maria Abramovic?s baggy cans.

    Very insensitive of you to forget the diacritic (also her name is Marina), but I laughed at ?baggy cans? and congratulated myself for recognizing the reference in the first place. In reality her cans are prettay perkay, befitting her intellectual grace and attraction to hip hop. My apologies to those of you who didn?t get my text, I was too busy segueing into the FilmDrunk song of the Summer: Tay Allyn?s ?Mass Text.? The video had you all pretty excited, inevitably inspiring comparisons of the young(?) starlet(?) to the belles you see in them nude internet movies.

    A Cup:?She looks like a 31 yr old pornstar playing a barely legal teen. Like I always say to my computer screen, I?ll play along, but we both know the truth.

    It?s funny because it?s true, too true,?like a toddler chewing through an Isuzu?seatbelt off Central Avenue?while mommy?s left you?to film a quick scene but?she?ll be back, won?t you mommy, won?t you? Too true. That?s my spoken word porn poem, and I apologize.

    This week?s Comment of the Week belongs to Otto Man, for his heroic work in the thread for Nick Cave?s script for Gladiator 2 a.k.a.?Christ Killer:

    Otto Man:?If you?d told me that a famously belligerent Australian actor had commissioned a script called ?Christ Killer,? this is not the story I would?ve imagined.

    Congratulations, Otto. Since the debate resulted in a tie (not to mention John Wayne In a Devo Hat scuffed my stepmom?s new linoleum), you are now granted the final word on the edibility of carrots.

    To the rest: remember to keep your wits about you, and nominate your favorite comments of the week in the comments section of this very thread. For next week, the winner will receive a poorly photoshopped scene of their choosing (estimated cash value: $250,000). Scene description limited to 140 characters.

    Source: http://feedproxy.google.com/~r/uproxx/filmdrunk/~3/jGbnpAbH3Pw/comments-of-the-week-78

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    Nightmare House

    [unable to retrieve full-text content]This is the auto-generated OOC topic for the roleplay ""You may edit this first post as you see fit.

    Source: http://feedproxy.google.com/~r/RolePlayGateway/~3/wDDNiq2FbEs/viewtopic.php

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    Monday, July 22, 2013

    Handstand pushups progression program for CrossFit - Fitness ...

    handstand push up

    Practicing my handstand walking.

    This is the third article is a series for developing bodyweight movement capacity for CrosFit. This article outlines a handstand pushups progression. The order of this series is as follows:

    In this post I?ll outline a framework for progressing through the stages of handstand push up development for the purposes of CrossFit. The phases will start with not being able to get into a handtand against the wall or push up to being able to doing strict handstand push ups, Diane unbroken (21-15-9 HSPU and DL?s), and being proficient at high rep kipping handstand push ups ? which for many CrossFitters (especially women) kipping is a necessary?skill to be proficient at in order to be competitive at the open and regionals.

    Within CrossFit the four foundational gymnastic oriented movements that are tested the most are pull ups, ring dips, HSPU?s, and MU?s. Within that there there is a high correlation in performance between the pull ups, ring dips, and muscle ups. The handstand push up?has carryover capacity from the aforementioned triplet but needs to be addressed individually more-so than the others and as such this progression will stand apart in many respects from the development of the other skills. Furthermore, the progressions for handstand push ups have a higher degree of difficulty in terms of technique and body position in comparison to the pull ups and ring dips and for that reason the last post in this series will have video/pictures of each progression to help you progress more efficiently and safely throughout the phases.

    Phase 1 ? Prerequisite Handstand push up?specific work

    Current ability: Less than 10 standard push ups.

    Goal: 10 standard push ups

    Notes: There are tons of ways to being able to develop your push ups but here is a relatively simple yet effective method. There are two phases of a push up progression. The first phase is when you can?t do a push up yet. During this phase your goal is to do sets of 12-15 at the most difficult progression you are able to do (see below for progressions). Once you are getting past 15 reps then move to the next difficulty level. The second phase is when you can do 1-10 standard push ups. During this phase you?ll still be doing a 3?12-15 at a easier progression but also rotate through the following rep schemes to help you get to 10 unbroken quicker.

    Phase 1 - prerequisite stage for HSPU
    1 2 3
    3-58reps EMOM for 10 minutes. If you do more than 8 reps than move to a more difficult progression. If you get to the point where you can't do 3 when the minute comes up then move to one of the easier progressions for the remainder of minute intervals As many as possible in 3 minutes. Move up :15 each time until you reach 5 minutes or move to phase 2 Accumulate 100 reps throughout the day. Do them at work.The bank. Kitchen. Bedroom. ect. Do not do them all at the gym.
    Push Up Progression ? Ordered by difficultly level

    There are 10 push up variations. Every other day you will do 3 sets of 12-15 with 3 minutes rest at whichever progression you?re at.

    1. Wall push up ? vary body angle to make more/less difficult
    2. Incline push up on 30? box?- vary body angle to make more/less difficult
    3. Incline push up on 24? box or bench?- vary body angle to make more/less difficult
    4. Knee Push up with 3 ab mats under chest
    5. Knee Push up with 2 ab mats under chest
    6. Knee Push up with 1 ab mat under chest
    7. Standard knee push ups
    8. Standard push up on the way down, knee push up on the way up. Switch to 4?8-12 rep scheme for this progression.
    9. Standard push ups 1 on the minute for 10 minutes. Work your way up to 3 on the minute for 10 minutes.
    10. Standard push ups 3 sets of max reps with 3 minutes rest between sets. Once you can do 10 push ups on the first set you are all set to start phase 1 for HSPU?s.

    ?

    Phase 2

    Current ability: 10 standard push ups. If you are not able to do 10 push ups yet, scroll to the bottom of this article for a simple push up progression.

    Goal: Comfortably kick up into a handstand against the wall, hold position with tight abs and no arch in lower back for 20 seconds, and comfortably come back down.

    Notes: If you cannot touch your toes with straight legs then your encouraged to do hamstring stretches daily till you can.

    How to: The progressions for phase 1 does not require a lot of time to recover. You can go through phase 1 workouts 4-5 times a week.

    Tips: Once you are able to get into a handstand position against the wall you can get through phase 1 quickly (7-21 days) by practicing handstand holds throughout the day. Since this is a isometric contraction in a stable locked out overhead position the risk of doing too much on your shoulder musculature system is fairly small. The risk from this movement will come from a sudden increase volume in flexion on your wrists which may cause wrist pain. If your wrists begin to hurt or swell then ice them (20-on-20-off 3 times) and take 3-7 days off from handstand training.

    Phase 2 HSPU template
    Day 1 Day 2 Day 3
    10 walkouts getting your hands as close to your feet as possible (Video. Go to 2:50) 10 Incline inversions with highest box possible (Video. Go to 2:17) 10 minutes practice of wall climbs to handstand facing the wall. Try to get as close to the wall as possible.
    Practice light as a feather drill Practice kicking up to a handstand against a wall safely and holding handstand position against a wall Practice kicking up to a handstand against a wall safely and holding handstand position against a wall
    Drills for learning stable body position

    I couldn?t find videos for these two drills to help learn to be stable in the lumbar and shoulder joints. I?ll include video?s for these in the last post of the series.

    • Light as a feather
    • Standing shoulder arch

    ?

    Phase 3

    Current ability: Comfortably kick up into a handstand against the wall, hold position with tight abs and no arch in lower back for 20 seconds, and comfortably come back down.

    Goal: 1 strict handstand push up.

    Objective: Develop overhead pressing strength.

    How to: Rotate days 1-4 until you are able to do a strict HSPU.

    Phase 3 HSPU template
    Day 1 Day 2 Day 3 Day 4
    General Volume Specific General Volume Specific
    Accumulate 20 knee on box handstand push ups. Go up 5/week till you are at 40. Each week make it a little more difficult by using a higher box or getting chest closer to box 10?1. Go up 1 rep a week till you move to the next phase. 3 sets of 4 elevated pushups. Once you can do all 12 reps at a certain height move up 3-6 inches 10?1. Go up 1 rep a week till you move to the next phase.
    2 sets of 8-12 pike push ups
    Negative HSPU progression

    The negative HSPU will be a staple in phases 2-5. It is performed by getting into the handstand position and lowering your self at a 3-4 second pace. Notice I said lower and not drop! The purpose is to move through this range of motion controlled, and not just moving through the range of motion for the sake of checking it off in your note book. Do them right and take your time. It should go with out saying but as you move into using a deficit the time will increase as the ROM increases. Furthermore, while performing this movement there is a propensity for most to accelerate as you get closer to the end range of the movement. Your singular goal is to fight that propensity and gravity so to try and keep the same pace throughout the entire movement on the way down. Once your head is on the ground or ad mat you can just come out of it.

    1. 3 ab mats
    2. 2 ab mats
    3. 1 ab mat
    4. the ground
    5. 2? deficit on box with ab mats in-between.
    6. 4? deficit on box with ab mats in-between.
    7. 6? deficit on box with ab mats in-between.
    8. 8? deficit on box with ab mats in-between.
    9. Shoulder touches box

    ?

    Phase 4

    Current ability: 1 strict HSPU.

    Goal:?3?strict HSPU and 10 kipping HSPU

    How to:Rotate days 1-3 until you are able to reach phase 4 goals.

    ?

    Phase 4 HSPU template
    Day 1 Day 2 Day 3 Day 4
    5?5 deficit HSPU at most difficult progression you can handle. Rest as needed between sets 3 sets max kipping HSPU with 4 minutes rest betwen. As many kipping HSPU's as possible in 3 minutes. Add :30/week till you get to 5 minutes. Each week the goal is to get more reps than the last. 1 strict HSPU EMOM (Every Minute On the Minute) for 10 minutes. As you get better feel free to add reps.

    ?

    Phase 5

    Current ability:??3?strict HSPU and 10 kipping HSPU

    Goal: 6 strict HSPU and 20 kipping HSPU

    How to: Rotate days 1-4 until you are able to reach phase 5 goals.

    ?

    Phase 5 HSPU template
    Day 1 Day 2 Day 3
    Volume Recovery Intensity
    4?5 deficit HSPU at most difficult progression you can handle ?2-5 strict HSPU EMOM for 10 minutes. Start with 3-5 the first set. Each set after try to hit a minimum of 2 but more if you can ?As many kipping HSPU as you can do in 5 minutes.

    ?

    Phase 6

    Current ability: ?6?strict HSPU and 20 kipping HSPU

    Goal: 10-20 strict HSPU, 30-50 kipping HSPU, and full ROM HSPU on 18? boxes with shoulders touching. Develop capacity to do kipping HSPU while fatigued.

    How to: Rotate days 1-4 until you are able to reach phase 5 goals.

    ?

    Phase 6 HSPU template
    Day 1 Day 2 Day 3
    Volume Recovery Intensity
    3?5 deficit HSPU at most difficult progression you can handle ?1 max set of strict HSPU. Rest 1 minute. 1 max set kipping HSPU. ?2 sets of: 5 strict HSPU. Rest 20 seconds. Max kipping HSPU. Rest 2 minutes.
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    Source: http://www.chrisstroud.net/health-fitness/handstand-pushups-progression-crossfit/

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    EU declares Hezbollah's military wing terror group

    British Foreign Secretary William Hague, right, talks with Romanian Foreign Minister Titus Corlatean, left, and Hungarian Foreign Minister Janos Martonyi during the EU foreign ministers meeting at the European Council building in Brussels, Monday, July 22, 2013. European Union foreign ministers were set Monday to tackle the thorny question of whether Hezbollah's military wing should be blacklisted as a terrorist organization, at a meeting in Brussels that is also due to feature talks on Egypt and Syria. (AP Photo/Yves Logghe)

    British Foreign Secretary William Hague, right, talks with Romanian Foreign Minister Titus Corlatean, left, and Hungarian Foreign Minister Janos Martonyi during the EU foreign ministers meeting at the European Council building in Brussels, Monday, July 22, 2013. European Union foreign ministers were set Monday to tackle the thorny question of whether Hezbollah's military wing should be blacklisted as a terrorist organization, at a meeting in Brussels that is also due to feature talks on Egypt and Syria. (AP Photo/Yves Logghe)

    French Foreign Minister Laurent Fabius gestures during the EU foreign ministers meeting, at the European Council building in Brussels, Monday, July 22, 2013. European Union foreign ministers were set Monday to tackle the thorny question of whether Hezbollah's military wing should be blacklisted as a terrorist organization, at a meeting in Brussels that is also due to feature talks on Egypt and Syria. (AP Photo/Yves Logghe)

    Belgium's Foreign Minister Didier Reynders, right, talks with Italy's Foreign Minister Emma Bonino, during the EU foreign ministers meeting, at the European Council building in Brussels, Monday, July 22, 2013. European Union foreign ministers were set Monday to tackle the thorny question of whether Hezbollah's military wing should be blacklisted as a terrorist organization, at a meeting in Brussels that is also due to feature talks on Egypt and Syria. (AP Photo/Yves Logghe)

    (AP) ? The European Union has declared the military wing of Lebanese party Hezbollah a terrorist group.

    A French diplomat says that the Monday decision by the EU's 28 foreign ministers was reached unanimously. He spoke on condition of anonymity because he was not authorized to speak to the media.

    The Iranian-backed group plays a pivotal role in Lebanese politics, dominating the government since 2011, and has since sent its members to bolster Syria's President Bashar Assad forces in their assault of rebel-held areas.

    Associated Press

    Source: http://hosted2.ap.org/APDEFAULT/3d281c11a96b4ad082fe88aa0db04305/Article_2013-07-22-EU-Hezbollah/id-5c09e892e5274962b190912da8a5109c

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