Narrative: (Duration – 63:00 mins) → My Nike Link Great workout today; had to hump it a bit on the climb, but I pretty much push through the calisthenics without issues or splits. I also did a bit of the same thing from yesterday on the climb. Specifics: Did my calisthenics movements and then moved to the treadmill. Today started at 4.3 @ 8.0° incline; after 5 mins I went to 12° with speed constant at 4.3. At the 15 min point went back to where I started 4.3 @ 8.0. At the 20 min point I increased the incline to 13° and kept the pace constant at at 4.3 and finished out at that incline and rate. Again, generally a great all around workout. I switched up today again with Workout Madness 4 . That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Goal and Statistics Total Elevation: 19,167 (17,935+ 1232) feet (Goal 29,029 / 9,862 remains) ⇒ See where I am on the mountain Total Distance: 35.16 (33.02+2.14) miles (Goal 50/ 14.84 remains) Total Calories: 13,067 (12,271 + 796) (Goal 23,000/ 9,933 remains)
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19
DAY 20
DAY 22
DAY 23
DAY 24
DAY 25✅
JUMPING JACKS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
SQUATS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
STANDING OBLIQUES
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
SIDE BENDS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40 @ 30LBS
KICKBACKS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
PUSH UPS (modified)
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
SITUPS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
DB SHRUGS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40 @ 30LBS
DB PRESSES
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40 @ 30LBS
LEG/CALF RAISES
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
PLANKS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
80secs
RUN/ELLIP (8-12°)
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
30mins
TOTAL CALS
0/0
0/0
0/0
0/0
0/0
750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅
DAY 14✅
DAY 15✅
DAY16✅
DAY 17✅
DAY 18
JUMPING JACKS
35
35
OFF
40
40
Sick w/Cold
SQUATS
35
35
OFF
40
40
Sick w/Cold
STANDING OBLIQUES
35
35
OFF
40
40
Sick w/Cold
SIDE BENDS
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
KICKBACKS
35
35
OFF
40
40
Sick w/Cold
PUSH UPS (modified)
35
35
OFF
40
40
Sick w/Cold
SITUPS
35
35
OFF
40
40
Sick w/Cold
DB SHRUGS
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
DB PRESSES
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
LEG/CALF RAISES
35
35
OFF
40
40
Sick w/Cold
PLANKS
70sec*
70sec
OFF
80sec
80sec
Sick w/Cold
RUN/ELLIP (8-12°)
30min
30min
OFF
30min
30min
Sick w/Cold
TOTAL CALS
782/2416
637/2191
0/0
750/2369
647/2201*
0/0
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 7✔
DAY 8✔
DAY 9✔
DAY 10✔
DAY 11✔
DAY 12✔
JUMPING JACKS
30
30 ⇒
60
OFF
35
35
SQUATS
30
30 ⇒
60
OFF
35
35
STANDING OBLIQUES
30
30 ⇒
60
OFF
35
35
SIDE BENDS
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
KICKBACKS
30
30 ⇒
60
OFF
35
35
PUSH UPS (modified)
30
30 ⇒
60
OFF
35
35
SITUPS
30
30 ⇒
60
OFF
35
35
DB SHRUGS
30 @ 30LBS
30 @ 30LBS ⇒
60@ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
DB PRESSES
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
LEG/CALF RAISES
30
30 ⇒
60
OFF
35
35
PLANKS
60sec
60sec ⇒
120sec
OFF
70secs
70secs
RUN/ELLIP (8-12°)
30min
30min ⇒
60min
OFF
30min
30min
TOTAL CALS
901/2314
0/0
1477/2770
0/0
743/2382
750/2067
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
“Money can’t buy life,” were Bob Marley’s final words to his son Ziggy.It can’t buy love either. Like anything worth our laughter, tears and sweat, it’s free and it’s been ours all along, since the beginning of beginnings and through all ends and new beginnings.So, shall we claim it?
“Everyone suffers at least one bad betrayal in their lifetime. It’s what unites us. The trick is not to let it destroy your trust in others when that happens. Don’t let them take that from you.”
Because gravity doesn’t fundamentally conflict with people’s religious ideas in the way that evolution does. If it did, they would try to rewrite school science books on that too.
Private searches make it easy to express taboo thoughts
Where do America’s most racist people live? “The rural Northeast and South,” suggests a new study just published in PLOS ONE.
The paper introduces a novel but makes-tons-of-sense-when-you-think-about-it method for measuring the incidence of racist attitudes: Google search data. The methodology comes from data scientist Seth Stephens-Davidowitz. He’s used it before to measure the effect of racist attitudes onBarack Obama’s electoral prospects.
Narrative: (Duration – 63:00 mins) → My Nike Link Back after a one day hiatus. I felt really good doing my calisthenics today; probably the best day of this challenge period. I also changed up my climb quite a bit and in fact got a bit more elevation out of it. Specifics: Did my calisthenics movements – now with 45 reps, split up some in 25-20 or straight 45 evolutions. I then moved to the treadmill and started at 4.1 @ 8.0° incline; after 5 mins I went to 12°; and at the 10 min point I increase my pace to 4.2 and held the incline constant at 12°. At the 15 min point I increased the incline to 13° and kept the pace constant at at 4.2. At the 25 min point I kept the incline constant and increased the pace to 4.3 through the 30th min. Awesome workout – definitely not dull. I switched up the muze today from RockMyRun and hit the Workout Madness Compilation. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Goal and Statistics Total Elevation: 17,935 (16,632+ 1303) feet (Goal 29,029 / 11,094 remains) ⇒ See where I am on the mountain Total Distance: 33.02 (30.90+2.12) miles (Goal 50/ 16.98 remains) Total Calories: 12,271 (11,342+929) (Goal 23,000/ 10,729 remains)
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19
DAY 20
DAY 22
DAY 23
DAY 24
DAY 25✅
JUMPING JACKS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
SQUATS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
STANDING OBLIQUES
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
SIDE BENDS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40 @ 30LBS
KICKBACKS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
PUSH UPS (modified)
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
SITUPS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
DB SHRUGS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40 @ 30LBS
DB PRESSES
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40 @ 30LBS
LEG/CALF RAISES
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
PLANKS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
80secs
RUN/ELLIP (8-12°)
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
30mins
TOTAL CALS
0/0
0/0
0/0
0/0
0/0
750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅
DAY 14✅
DAY 15✅
DAY16✅
DAY 17✅
DAY 18
JUMPING JACKS
35
35
OFF
40
40
Sick w/Cold
SQUATS
35
35
OFF
40
40
Sick w/Cold
STANDING OBLIQUES
35
35
OFF
40
40
Sick w/Cold
SIDE BENDS
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
KICKBACKS
35
35
OFF
40
40
Sick w/Cold
PUSH UPS (modified)
35
35
OFF
40
40
Sick w/Cold
SITUPS
35
35
OFF
40
40
Sick w/Cold
DB SHRUGS
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
DB PRESSES
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
LEG/CALF RAISES
35
35
OFF
40
40
Sick w/Cold
PLANKS
70sec*
70sec
OFF
80sec
80sec
Sick w/Cold
RUN/ELLIP (8-12°)
30min
30min
OFF
30min
30min
Sick w/Cold
TOTAL CALS
782/2416
637/2191
0/0
750/2369
647/2201*
0/0
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 7✔
DAY 8✔
DAY 9✔
DAY 10✔
DAY 11✔
DAY 12✔
JUMPING JACKS
30
30 ⇒
60
OFF
35
35
SQUATS
30
30 ⇒
60
OFF
35
35
STANDING OBLIQUES
30
30 ⇒
60
OFF
35
35
SIDE BENDS
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
KICKBACKS
30
30 ⇒
60
OFF
35
35
PUSH UPS (modified)
30
30 ⇒
60
OFF
35
35
SITUPS
30
30 ⇒
60
OFF
35
35
DB SHRUGS
30 @ 30LBS
30 @ 30LBS ⇒
60@ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
DB PRESSES
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
LEG/CALF RAISES
30
30 ⇒
60
OFF
35
35
PLANKS
60sec
60sec ⇒
120sec
OFF
70secs
70secs
RUN/ELLIP (8-12°)
30min
30min ⇒
60min
OFF
30min
30min
TOTAL CALS
901/2314
0/0
1477/2770
0/0
743/2382
750/2067
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
If you want your children to be better money managers, you need to model that behavior in your home. They need to see you saving, spending wisely and using credit sparingly. They need to watch as you make good financial decisions.
A recent Bank of America and USA Today survey of millennials confirmed this parental influence, with 58 percent saying their parents’ advice or their example had an impact on their financial decisions.
The Army’s 2016 class of commanders for 31 of its top combat units has one black officer, a trend that the service is seeking to reverse with limited success.
The 2016 list of commanders for Army infantry, artillery and armor combat brigades and battalions shows black officers continue to struggle to gain a foothold in the units that serve as the primary training ground for senior leaders.
Six black officers out of 82 will lead battalions, which are 800- to 1,000-soldier components of brigades, according to the list, which was obtained by USA Today. But only one of the 31 combat brigades getting new commanders, the list shows, will have an African-American colonel in charge.
My Comments: This is not just an Army problem, it is a Navy problems as well; in fact, I would extrapolate that it is a rampant if not carefully guarded secret problem across all services. More to be said on this at another time.
The New York Times has documented the “disappearance” of black men for the past decades through mass incarceration and death, but brings no solutions to the discussion.
The tragic and spiraling plight of black men in American society has reached such epic proportions that the national paper of record, the New York Times, is discussing the “disappearance” of African-American men from civil society. “The stigmatization of blackness presents an enormous obstacle,” it notes, “even to small boys.”
The road to college can be a rocky one. Between SATs, ACTs, tough courses, teacher recommendations, a cutthroat pool of applicants, extracurriculars, college essays, and everything in between, it’s an exhausting journey. So what should you do if your child says she doesn’t want to take the trip? First, take a deep breath. As a parent it’s natural to want the best for your child. And for many parents, college is more than the best choice; it’s the only choice. But before you tell your child she’s grounded for the rest of her life, consider the cold hard facts: College may seem like the ticket to success, but getting your kid there is only half the battle. It’s completion that matters. And only 2 out of 5 students who enter a public four-year college manage to snag a degree within five years. For two-year colleges, the graduation rate is even more abysmal (28.9% in 2007). While it’s taking many students more than five years to graduate, many students aren’t graduating at all—nearly 30% of all students who enter college don’t return for their sophomore year. That hurts. Because the cost of college is anything but cheap. According to The College Board, this year’s average price at a 4-year private college is a whopping $23,712 per year. Public 4-year colleges rang in this year at $6,185 per year, and public 2-year colleges at $2,361 per year.
Narrative: (Duration – 76:00 mins) → My Nike Link Day 2 back was sort of weird – it felt a bit hard. Worked out with Mark so it took a bit longer because I was stopping to provide instructions. Specifics: Did my calisthenics movements upfront, as usual. Like I did the last time, I did most single rep of 40s, but broke up a few into 2x20s. I then moved to the treadmill immediately. I started at 4.1 @ 8.0° incline and after 5 mins went to 10°. At 10 mins I went to a 12° incline. At the 15 min point I increased the incline to 13° and worked through the 30th min. RockMyRun continue to lead the way. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Goal and Statistics Total Elevation: 16,632 (15,420+ 1212) feet (Goal 29,029 / 12,397 remains) ⇒ See where I am on the mountain Total Distance: 30.90 (28.87 +2.03) miles (Goal 50/ 19.10 remains) Total Calories: 11,342 (10,381+961) (Goal 23,000/ 11,658 remains)
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19
DAY 20
DAY 22
DAY 23
DAY 24
DAY 25✅
JUMPING JACKS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
SQUATS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
STANDING OBLIQUES
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
SIDE BENDS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40 @ 30LBS
KICKBACKS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
PUSH UPS (modified)
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
SITUPS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
DB SHRUGS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40 @ 30LBS
DB PRESSES
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40 @ 30LBS
LEG/CALF RAISES
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
40
PLANKS
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
80secs
RUN/ELLIP (8-12°)
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
Sick w/Cold
30mins
TOTAL CALS
0/0
0/0
0/0
0/0
0/0
750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅
DAY 14✅
DAY 15✅
DAY16✅
DAY 17✅
DAY 18
JUMPING JACKS
35
35
OFF
40
40
Sick w/Cold
SQUATS
35
35
OFF
40
40
Sick w/Cold
STANDING OBLIQUES
35
35
OFF
40
40
Sick w/Cold
SIDE BENDS
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
KICKBACKS
35
35
OFF
40
40
Sick w/Cold
PUSH UPS (modified)
35
35
OFF
40
40
Sick w/Cold
SITUPS
35
35
OFF
40
40
Sick w/Cold
DB SHRUGS
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
DB PRESSES
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
LEG/CALF RAISES
35
35
OFF
40
40
Sick w/Cold
PLANKS
70sec*
70sec
OFF
80sec
80sec
Sick w/Cold
RUN/ELLIP (8-12°)
30min
30min
OFF
30min
30min
Sick w/Cold
TOTAL CALS
782/2416
637/2191
0/0
750/2369
647/2201*
0/0
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 7✔
DAY 8✔
DAY 9✔
DAY 10✔
DAY 11✔
DAY 12✔
JUMPING JACKS
30
30 ⇒
60
OFF
35
35
SQUATS
30
30 ⇒
60
OFF
35
35
STANDING OBLIQUES
30
30 ⇒
60
OFF
35
35
SIDE BENDS
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
KICKBACKS
30
30 ⇒
60
OFF
35
35
PUSH UPS (modified)
30
30 ⇒
60
OFF
35
35
SITUPS
30
30 ⇒
60
OFF
35
35
DB SHRUGS
30 @ 30LBS
30 @ 30LBS ⇒
60@ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
DB PRESSES
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
LEG/CALF RAISES
30
30 ⇒
60
OFF
35
35
PLANKS
60sec
60sec ⇒
120sec
OFF
70secs
70secs
RUN/ELLIP (8-12°)
30min
30min ⇒
60min
OFF
30min
30min
TOTAL CALS
901/2314
0/0
1477/2770
0/0
743/2382
750/2067
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
You may own rental real estate that you need to sell at a loss. To help ease the pain, losses from selling rental properties generally receive favorable tax treatment.
First make sure you actually have a tax loss
The recent housing slump has reduced the value of most every form of real estate. You might be looking at loss if you have to sell a rental home any time soon. To determine if you have a tax gain or loss, you will need to compare the property’s sale price to its tax basis. The tax basis is generally your original purchase price, plus the cost of improvements (not counting expenses you’ve deducted as repairs and maintenance), minus any depreciation deductions you claimed while you owned it.
Owners of rental property are allowed to deduct depreciation from rental income.
Property owners who rent their dwellings must pay taxes on the income, but they are also allowed to deduct some amounts from their earnings. The primary means of deducting rental income is achieved through depreciating the property. Property is depreciated using the Modified Accelerated Cost Recovery System (MACRS). IRS rules allow depreciation only for the portion of a property used for rental purposes. To depreciate property, you must be the owner of the property. You cannot depreciate a property if you are renting it. Land does not qualify for depreciation; only structures qualify. Continue reading at the source link below…
Narrative: (Duration – 63:00 mins) → My Nike Link Oh boy! After being hard down with a harsh cold for just under a week, I would be lying if I say it wasn’t a hard workout. So I am behind by 6 days. Specifics: Changed it up a bit but did all my calisthenics movements upfront, as usual. Like I did the last time, I did most single rep of 40s, but broke up a few into 2x20s. I then moved to the treadmill after a break to attend the family weekly meeting. I started at 4.0 @ 8.0° incline and changed every 5 mins by 1° to 10°. I then jumped to 12° for 10 mins to 25mins and finished off at 13°. I continue to rock RockMyRun for for this entire workout…motivating. On Everest: Based on my virtual climb, I am now in Yeti territory. Some extremely questionable Web sites suggest that 15,000 to 20,000 feet is a good altitude for yeti sightings. The yeti is a rich part of Himalayan folklore; one of Edmund Hillary’s objectives on his Everest expedition was to find evidence of its existence. Hillary didn’t see one, but he did return to England with a “yeti scalp” borrowed from a Sherpa village. Scientists later determined that it was from a serow, an animal similar to a large goat. The air is getting even thinner up here a bit more. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Goal and Statistics Total Elevation: 15,420 (14,310+ 1110) feet (Goal 29,029 / 13,609 remains) ⇒ See where I am on the mountain Total Distance: 28.87 (26.87 +2.00) miles (Goal 50/ 21.13 remains) Total Calories: 10,381 (9,631+750) (Goal 23,000/ 12,619 remains)
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅
DAY 14✅
DAY 15✅
DAY16✅
DAY 17✅
DAY 18
JUMPING JACKS
35
35
OFF
40
40
Sick w/Cold
SQUATS
35
35
OFF
40
40
Sick w/Cold
STANDING OBLIQUES
35
35
OFF
40
40
Sick w/Cold
SIDE BENDS
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
KICKBACKS
35
35
OFF
40
40
Sick w/Cold
PUSH UPS (modified)
35
35
OFF
40
40
Sick w/Cold
SITUPS
35
35
OFF
40
40
Sick w/Cold
DB SHRUGS
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
DB PRESSES
35 @ 30LBS
35 @ 30LBS
OFF
40 @ 30LBS
40 @ 30LBS
Sick w/Cold
LEG/CALF RAISES
35
35
OFF
40
40
Sick w/Cold
PLANKS
70sec*
70sec
OFF
80sec
80sec
Sick w/Cold
RUN/ELLIP (8-12°)
30min
30min
OFF
30min
30min
Sick w/Cold
TOTAL CALS
782/2416
637/2191
0/0
750/2369
647/2201*
0/0
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 7✔
DAY 8✔
DAY 9✔
DAY 10✔
DAY 11✔
DAY 12✔
JUMPING JACKS
30
30 ⇒
60
OFF
35
35
SQUATS
30
30 ⇒
60
OFF
35
35
STANDING OBLIQUES
30
30 ⇒
60
OFF
35
35
SIDE BENDS
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
KICKBACKS
30
30 ⇒
60
OFF
35
35
PUSH UPS (modified)
30
30 ⇒
60
OFF
35
35
SITUPS
30
30 ⇒
60
OFF
35
35
DB SHRUGS
30 @ 30LBS
30 @ 30LBS ⇒
60@ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
DB PRESSES
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
LEG/CALF RAISES
30
30 ⇒
60
OFF
35
35
PLANKS
60sec
60sec ⇒
120sec
OFF
70secs
70secs
RUN/ELLIP (8-12°)
30min
30min ⇒
60min
OFF
30min
30min
TOTAL CALS
901/2314
0/0
1477/2770
0/0
743/2382
750/2067
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Start by teaching them that there are benefits in waiting for things.
Being a parent presents us with daily challenges, including decisions about what things to expose our children to. One of the questions I am constantly asked by parents is what should they teach their children about money, and at what age.
Talking about money is no different from talking about how to keep healthy or how to keep safe when using the internet. If your child thinks money is something that “mom and dad get from a machine,” then they don’t know how hard their parents work to generate an income for the family and meet all of their expenses.
Two roads diverged in a yellow wood, but I chose neither one. Instead, I set sail in my little boat to watch a sunset from a different view that couldn’t be seen from shore. Then I climbed the tallest mountain peak to watch the amber sun through the clouds. Finally, I travelled to the darkest part of the valley to see the last glimmering rays of light through the misty fog. It was every perspective I experienced on my journey that left the leaves trodden black, and that has made all the difference.” ~ Shannon L Alder
My Comments: I just love the stuff at Rebelle Society. I can identify with this piece. Spending lots of time on deployment and away from home has given me those times to really appreciate my solitude.
NOR HELL A FURY LIKE A WOMAN SCORNED” is the best-known line from William Congreve’s The Mourning Bride. But I’m concerned with the phrase preceding it, which captures wrath in more universal terms: “Heaven has no rage like love to hatred turned.” Even an angry Almighty can’t compete with mortals whose love turns to hate.
Cornel West’s rage against President Barack Obama evokes that kind of venom. He has accused Obama of political minstrelsy, calling him a “Rockefeller Republican in blackface”; taunted him as a “brown-faced Clinton”; and derided him as a “neoliberal opportunist.” In 2011, West and I were both speakers at a black newspaper conference in Chicago. During a private conversation, West asked how I escaped being dubbed an “Obama hater” when I was just as critical of the president as he was. I shared my three-part formula for discussing Obama before black audiences: Start with love for the man and pride in his epic achievement; focus on the unprecedented acrimony he faces as the nation’s first black executive; and target his missteps and failures. No matter how vehemently I disagree with Obama, I respect him as a man wrestling with an incredibly difficult opportunity to shape history. West looked into my eyes, sighed, and said: “Well, I guess that’s the difference between me and you. I don’t respect the brother at all.”
The hallmark of a human life is loss, it seems. And the body is a vessel for grief.
This is not an if, but when. When is loss gonna hit?
And then it is how. How do you carry it? All that grief. And don’t even askwhy. Why is not a question that grief ever answers.
I only know this because I have my own grief. I am not looking for more, but it keeps coming anyway. It makes me feel like I’m getting nowhere sometimes, and yet closer to something at the same time.
Maybe that’s because loss doesn’t just take. It gives, too. Like a trade.
Narrative: (Duration – 62:00 mins) → My Nike Link Pretty roughish workout today. Coming down with a cold, feels a bit nauseous, but since I can’t miss a day off during the challenge I had to push through. Specifics: Did all my calisthenics movements upfront, as usual. Did most single rep of 40s, but broke up a few into 2x20s. I will probably break them out in the future, as to which ones were 20s and which were 40s but don’t feel up to it right now. I then moved to the treadmill and started at 4.0 @ 8.0° incline and changed every 5 mins by 1° up to 13°. I felt really crappy to the end, but I pushed through. The music today was a split between RockMyRun for calisthenics and Workout Madness for the climb. Might try that a gain, it seemed to be a quite motivating. On Everest: Based on my virtual climb, I am now in Yak and snow leopard territory (Yaks thrive at altitude and can climb as high as 20,000 feet, and plenty are still used on Everest as pack animals. Snow leopards will roam as high as 18,000 feet. The air is getting even thinner up here. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Goal and Statistics Total Elevation: 14,310 (13,214+ 1096) feet (Goal 29,029 / 14,719 remains) ⇒ See where I am on the mountain Total Distance: 26.87 (24.87 +2.00) miles (Goal 50/ 23.13 remains) Total Calories: 9,631 (8,984+647) (Goal 23,000/ 13,369 remains)
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 7✔
DAY 8✔
DAY 9✔
DAY 10✔
DAY 11✔
DAY 12✔
JUMPING JACKS
30
30 ⇒
60
OFF
35
35
SQUATS
30
30 ⇒
60
OFF
35
35
STANDING OBLIQUES
30
30 ⇒
60
OFF
35
35
SIDE BENDS
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
KICKBACKS
30
30 ⇒
60
OFF
35
35
PUSH UPS (modified)
30
30 ⇒
60
OFF
35
35
SITUPS
30
30 ⇒
60
OFF
35
35
DB SHRUGS
30 @ 30LBS
30 @ 30LBS ⇒
60@ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
DB PRESSES
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
LEG/CALF RAISES
30
30 ⇒
60
OFF
35
35
PLANKS
60sec
60sec ⇒
120sec
OFF
70secs
70secs
RUN/ELLIP (8-12°)
30min
30min ⇒
60min
OFF
30min
30min
TOTAL CALS
901/2314
0/0
1477/2770
0/0
743/2382
750/2067
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Narrative: (Duration – 62:00 mins) → My Nike Link Felt pretty good on this workout. Moved to double 20s on these 40s. Specifics: Did all my calisthenics movements upfront, as usual; an then moved to the treadmill. Changed it up a bit again today. I started at 4.0 @ 8.5° incline and changed every 5 mins by 1°. So it was 8.5, 9.5, 10.5, 11.5, 12.5, 13.5 through the 30th min. No real issues and still rocking – RockMyRun. Finally got the issue with having to revalidate RockMyRun fixed. On Everest: Based on my virtual climb, I have just passed the last tree, just moving above the tree-line at 13,214. The air is getting thin up here. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Goal and Statistics Total Elevation: 13,214 (12,052+ 1162) feet (Goal 29,029 / 15,815 remains) ⇒ See where I am on the mountain Total Distance: 24.87 (22.85 +2.02) miles (Goal 50/ 25.13 remains) Total Calories: 8,984 (8,234+750) (Goal 23,000/ 14,016 remains)
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 7✔
DAY 8✔
DAY 9✔
DAY 10✔
DAY 11✔
DAY 12✔
JUMPING JACKS
30
30 ⇒
60
OFF
35
35
SQUATS
30
30 ⇒
60
OFF
35
35
STANDING OBLIQUES
30
30 ⇒
60
OFF
35
35
SIDE BENDS
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
KICKBACKS
30
30 ⇒
60
OFF
35
35
PUSH UPS (modified)
30
30 ⇒
60
OFF
35
35
SITUPS
30
30 ⇒
60
OFF
35
35
DB SHRUGS
30 @ 30LBS
30 @ 30LBS ⇒
60@ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
DB PRESSES
30 @ 30LBS
30 @ 30LBS ⇒
60 @ 30LBS
OFF
35 @ 30LBS
35 @ 30LBS
LEG/CALF RAISES
30
30 ⇒
60
OFF
35
35
PLANKS
60sec
60sec ⇒
120sec
OFF
70secs
70secs
RUN/ELLIP (8-12°)
30min
30min ⇒
60min
OFF
30min
30min
TOTAL CALS
901/2314
0/0
1477/2770
0/0
743/2382
750/2067
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
In the United States, we work among the longest hours of any advanced economy, and we tend to most highly prize workers who log the most hours at the office. But what if we’re wrong? What if the most productive and creative work gets done when we also take what author, consultant and futurist Alex Pang calls “serious rest?” He explains:
Q: What is “serious rest,” and why do you argue that it’s critical for doing better work? Pang: When I was writing The Distraction Addiction, I had a chapter about digital Sabbaths, restorative practices, the things people do as a way of recovering some balance in their lives with their digital existences. In the course of that, I was looking at the life of Charles Darwin, and his daily practice of taking long walks on what he called his “thinking path.” Continue reading…
Narrative: (Duration – 56:00 mins) → My Nike Link Really good and tough workout today. Specifics: Did all my calisthenics movements upfront, as usual; an then moved to the treadmill. Changed it up a bit today. I started at 4.0 @ 8.5°incline and changed every 10mins by 2°. So it was 8.5, 10.5, 12.5 through the 30th min. Not sure if it was just really tough or it was because I ate before I worked out. It might be that I ate. Still locked on RockMyRun. It was a bit annoying because I had to log back in and re-find my music everytime now. It might be something that I am doing wrong. The bottomline is it really helps. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Narrative: (Duration – 59:00 mins) → My Nike Link Just putting in work. Another great workout day. Specifics: Did all my calisthenics movements upfront; an then moved to the treadmill. Did similar to day before yesterday started at 4.0 @ 8°incline and changed every 5min up to 13° incline through the 30th min. Kept it locked on RockMyRun., working out to “Super Twerk” – 200bpm; just simply a great track to workout to. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Narrative: (Duration – 57:34 mins) → My Nike Link Another awesome day. I think the music mix made it awesome, it was otherwise pretty hard albeit similar to yesterday. Specifics: Did all my calisthenics movements upfront; an then moved to the treadmill. Did similar to yesterday but started at 4.1 @ 8°incline instead of 4.0 and changed every 5min and at the 25th I when up to 13° incline for 2.5min to the 27.5min; I then when back to 12° incline through the 30th min. Switched it up today with a new program I got thru IFIT called RockMyRun. I worked out to “Super Twerk” – 200bpm; it was off the freaking chain awesome. They even had a bit of Jason in it…o’yeah! That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Narrative: (Duration – 57:34 mins) → My Nike Link Had a really good workout today. It was sort of late, since I worked on fixing my washing machine all day and then had to go pick up Mark. Felt a bit refreshed as well doing my 35s since I had a day off yesterday. Also, great news, my foam roller came today so now I can workout my knots. Specifics: As usual, I did all my calisthenics movements upfront; this took roughly 25 or so minutes. On the treadmill, I again started at 4.0 @ 8°incline and changed every 5min up to 13° incline at the 30th min. Was glad I did not have to do it twice like a couple days ago. I still had to push like hell though. Still diggin’ the mixtape workout motivational music. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Goal and Statistics Total Elevation: 8,738 (7,635 + 1103) feet (Goal 29,029 / 20,291 remains) – Almost a 1/3 of the Way…YAY! Total Distance: 16.69 (14.49+2.20) miles (Goal 50/ 33.31 remains) Total Calories: 6,065 (5,322+743) (Goal 23,000/ 16,935 remains)
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
It isn’t true that you have to get over it. It isn’t even true that you have to want to. No one else can understand what you have lost. No one else can bear the burden of your tribute to a love, to a life, to an identity now gone. What a privilege it is to feel deeply.
Something happens when you entwine your fate with someone else’s. If they go somewhere you cannot follow, part of you goes with them, and it is like birthing a baby who comes out of you: still and limp.
You are helpless as you watch the labor of your deepest love, your most sacred creation disappear under the dirt without you.
You want to hold it in your arms and join it in a sleep that never ends. You want to claw at the boundary of the earth between the two of you with your fingernails, but someone grabs you and pulls you away, and all you can do is wail.
You become hollow. You are missing a chunk of yourself, and no one can really see it once you put on your creamy lipstick and your designer dress, and you pluck your eyebrows and paint your fingernails and toenails to match. No. No one can see what you are missing; you look so well put together…Continue reading…
Source: Rebelle Society
My Comments:
I have been a long time reader of this blog and find it to be well above average. Very engaging and thoughtful stuff.
Narrative: (Duration – 100 mins) → My Nike Link Wow! WoW! WoW! I just finished up a double because I missed day 8. I don’t know if I want to do that again any time soon. At any rate, I am up to date again and the good thing is I am off tomorrow. Generally, it was a great workout time. Specifics: Since I had to do twice as many Calisthenics movements, it took me slightly over 40mins. On the treadmill, I again started at 4.0 @ 8°incline and changed every 5min up to 13° incline at the 30th min. I then started back over again, with the same steps until I got to 27:30 I switched over to 13° incline. I just didn’t want to push it on the major incline period, although I think I could probably push through it. Kept the same motivation music on tap. I am really have a great time with this challenge. I just need to figure out the graphic to show my climb. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Narrative: (Duration – 55 mins) → My Nike Link Finished pretty much on dot as I did yesterday. Another great workout today again, keeping it up and even kicking it up a notch. Specifics: Calisthenics movements was slightly over 20mins, so it seems as if with the number of exercises, that is about right. On the treadmill, I again started at 4.0 @ 8°incline and changed every 5min up to 12° incline at the 25th min. I then went up to 4.1 speed for 1 min and then back down at the end of the 26th minute to 4.0 and continued at 4.0 through the 30th minute. Motivation-wise I added a new mix today with Luda and Eminem leading the pack, with DMX, IceCube and Jigga bringing up the rear. Really some dope motivation piece for sure. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Narrative: (Duration – 55 mins) → My Nike Link Really good workout today. Picked up a little since I moved into 30s today. Great workout today. Specifics: Calisthenics movements was almost 20mins today; I didn’t expect that. I then moved to the treadmill. Started at 4.0 @ 8°incline and changed every 5min up to 12° incline at the 25th min. I then went down to 11° for 2.5 mins and then up to 12° to finish off at the 30min mark. Now for the first time since the Fall, I have not listened to Jason. I several awesome mixes from the web that I am trying out. The one I used today I named Workout Madness 6…really awesome to workout with. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
Narrative: (Duration – 48 mins) → My Nike Link Great workout today. Still a bit slow, but I hit everything without much worries. Specifics: Calisthenics movements took a bit longer today – roughtly 15mins, then I moved to the treadmill. Started at 4.0 @ 8°incline and changed every 5min. I ended at 4.0 @ 12° incline and even went to 4.1 at the 22min point for 1min. It was a bit tough, I had to revert back to 4.0. I tried to mix it up a bit today with a mix I found on YouTube, but while the mix was hot, it was hard to work it into the routine. I eventually got back to a little Jason Derulo and finished up. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
The road to college can be a rocky one. Between SATs, ACTs, tough courses, teacher recommendations, a cutthroat pool of applicants, extracurriculars, college essays, and everything in between, it’s an exhausting journey. So what should you do if your child says she doesn’t want to take the trip? First, take a deep breath. As a parent it’s natural to want the best for your child. And for many parents, college is more than the best choice; it’s the only choice. But before you tell your child she’s grounded for the rest of her life, consider the cold hard facts: College may seem like the ticket to success, but getting your kid there is only half the battle. It’s completion that matters. And only 2 out of 5 students who enter a public four-year college manage to snag a degree within five years. For two-year colleges, the graduation rate is even more abysmal (28.9% in 2007). While it’s taking many students more than five years to graduate, many students aren’t graduating at all—nearly 30% of all students who enter college don’t return for their sophomore year. That hurts. Because the cost of college is anything but cheap. According to The College Board, this year’s average price at a 4-year private college is a whopping $23,712 per year. Public 4-year colleges rang in this year at $6,185 per year, and public 2-year colleges at $2,361 per year.
