"Supreme Court of Justice"
"Supreme Court of Justice"
Warm-up:
3x
* 10 Cuban Presses (with 2 2.5kg plates)
* 8/8 Kettlebell Bottoms Up Presses (8kg kettlebell)
* 20" Plank
* 1' Rest
3x
* 10 Dumbbell Skull Crushers (17.5kg)
* 10 Floor Presses (10 / 15 / 20kg)
* 6 Negative Push-Ups
* 1' Rest
3x
* 5/5 Landmine Presses
* 6 Push-Ups
* 1' Rest
The #workout was an #EMOM 20'
* 10 Floor Presses (with 20kg)
* 40" Plank (bodyweight / 10 / 10 / 15kg)
* 6/6 Landmine Presses (25kg)
* 12 Push-Ups
* 50" Ski Erg
Interested in #foundations that decided against #perpetuity? new resource gives frank, up to the minute insights about how they undertake the #spenddown process. https://ukspendouts.my.canva.site/ One takeaway - the metaphors for spending down could be a #buzzword list all by themselves #Blueprint26
#Foundations class on monday, focus on squats today.
Warm-up:
* 10/10 Leg Swings
* 1' Active Squat (at pole)
3x
* 10 Walking Lunges (bodyweight / 15 / 17.5kg db)
* 10 Cossack Squats
* 10/10 Single Leg Glute Bridges
* 1' Rest
3x
* 10 Glute Bridges (22.5 / 25 / 30kg)
* 8 Back Squats (20 / 40 / 50kg)
* 5/5 Bulgarian Split Squats (bodyweight / 2x7.5kg)
* 1' rest
The #workout was an #EMOM of 20'
* 8/8 Weighted Bulgarian Split Squats (with 2x10kg dumbbells)
* 5 Back Squats (@50kg)
* 10 Weighted Glute Bridges (with 32.5kg)
12m Weighted Walking Lunges (with 20kg db)
30" Wall Sit With Forward Plate Hold (5 / 5 / 2x 10 / 15kg)
#foundations class
Warm-up
2x
* 15 Banded Tricep Extensions
* 15 Banded Lat Pull Downs
* 15 Banded Face Pulls
* 1' rest
2x
* 6 Ring Rows (3 sec down)
* 6 Scap Pull-Ups
* 10 Dumbbell Bent Over Rows (2 x 15kg)
* 1' rest
2x
* 6/6 Single Arm Dumbbell Rows (15/17kg)
* 3 Australian Pull-Ups
* 3 Negative Pull-Ups
* 1' rest
The #workout was a focus class to work on pull-ups
EMOM 24'
* 8 Australian Pull-Ups
* 8/8 Single Arm Dumbbell Rows (22.5kg)
* 10 challenging Ring Rows
* 30" Active Hang
* 30" Dumbbell Pinch Grip (2 times with 9kg, but it was too heavy, so the last two was with 8kg)
* 1' Rest
After a week we returned to our scheduled #workoutOfTheDay! Monday being a #foundations class
Warm-up:
3x
* 5 Inchworms
* 10 Good Mornings
* 10 Bird Dogs
* 1' Rest
3x
* 10/10 Single Leg Glute Bridges (15/17.5/20kg DB)
* 8/8 Single Leg Kettlebell Deadlifts (12/16/16kg KB)
* 10 Russian Kettlebell Swings (12/16/20kg KB)
* 1' Rest
3x
* 5 Romanian Deadlifts (20/30/40kg barbell)
* 10 Barbell Bent Over Rows (same weight barbell)
* 3 Nordic Hamstring Curls
EMOM 20'
* 8 Romanian Deadlifts (45/50/55/55kg)
* 8 Nordic Hamstring Curls
* 30" Weighted Glute Bridges Hold (25/30/32.5/32.5kg)
* 10 Barbell Bent Over Rows (40/45/45/45kg)
* 1' Rest
Foundations of Cybersecurity: Reassessing What Matters – Source: www.darkreading.com https://ciso2ciso.com/foundations-of-cybersecurity-reassessing-what-matters-source-www-darkreading-com/ #rssfeedpostgeneratorecho #DarkReadingSecurity #CyberSecurityNews #DARKReading #Foundations
#foundations class today
Warm-up:
3x
* 10 Dumbbell Flies (2x8kg)
* 15 External Rotations
* 10 Banded Face Pulls
* 1' Rest
3x
* 6/6 Single Arm Dumbbell Rows (@ 20kg)
* 15 Banded Tricep Lat Pulldowns
* 8 Ring Rows
* 1' Rest
Then the 20' EMOM
* 12 Ring Rows
* 8/8 Single Arm Dumbbell Rows (@ 22.5kg)
* 6 Negative Pull-Ups
* 10 Scap Pull-Ups
* 1' Ski Erg
Unfinished business
"A shameful death after a supermarket scuffle shines a light on Australia’s unfinished business. From compensation for the Stolen Generations to Indigenous recognition, Australia must follow words with actions."
"There is unfinished business in this country, and there can be no excuses for not knowing or understanding. We need to change direction and remove the burden from the most vulnerable."
"In a land of home improvers surely the principle of fixing the foundations first if you want to really close the gaps is obvious."
>>
https://www.theguardian.com/commentisfree/2025/jun/01/a-shameful-death-after-a-supermarket-scuffle-shines-a-light-on-australias-unfinished-business-ntwnfb
A First Nations Voice to Parliament. Australia’s Constitutional Referendum Explained
>>
https://verfassungsblog.de/a-first-nations-voice-to-parliament/
#FirstNationsPeoples #IndigenousAustralians #recognition #Voice #Constitution #foundations #referendum #law #violence #Civics #education #Australia #TruthTelling
Can Open Source Projects Exit Foundations?
Monday means #foundations class
#EMOM 20'
* 12m Dumbbell Death March - first two rounds with 2x15kg, last two with 2x17.5kg
* 15 Russian Kettlebell Swings with 20kg
* 6 Deadlifts, with 80, 82, 83 and ended at 84kg on the barbell
* 1' of rowing
New garden club takes root at Alliance Middle School https://www.allforgardening.com/1309612/new-garden-club-takes-root-at-alliance-middle-school/ #community #CommunityFoundations #content #County #Foundations #garden #K12 #local #LocalNews #Marimo. #news #oh #OHContentSharingStarkOnly #only #Overall #OverallPositive #positive #Primary #PrimaryU0026SecondarySchooling(K12) #schooling #Secondary #sharing #stark #StarkCounty #u0026
#foundations class, focus on #squats today:
The #workout: EMOM 20'
* 6 Box Squats. Started with 60kg on the bar, increased to 75 over 4 rounds
* 6/6 Weighted Bulgarian Split Squats. Two rounds with 16kg, 2 with 20kg kb
* 6/6 Weighted Box Step-Ups, with 16kg kb
* 16m Sled Push. Started with 70kg on the sled, and increased 5k each round to 85kg.
* 1' rest
Good fun :)
Groundwater Pumping Is Contributing To The Subsidence Of Major U.S. Cities
--
https://www.nytimes.com/interactive/2025/05/08/climate/sinking-cities-us-causes-groundwater.html <-- shared media article
--
https://doi.org/10.1038/s44284-025-00240-y <-- shared paper
--
#water #groundwater #subsidence #city #cities #spatialanalysis #spatiotemporal #engineeringgeology #engineering #risk #hazard #pumping #overpumping #waterresources #USA #America #sinking #infrastructure #damage #cost #economics #repais #mitigation #sealevelrise #flood #flooding #foundations #urban #remotesensing #earthobservation #satellite #elevation #measurement #change #vertical #movement #geology #soils #model #modeling #prediction #waterresources #farming #agriculture #watersupply #industry #well #riskassessment #landuse #monitoring #management #utilities #growth #population #demographics #construction #sprawl
_Self Determined
¿|Deep Transformation Network
https://deeptransformation.network/posts/us-authoritarian-takeover-attempt-weekly-bulletin-may-5-11/comments/130325212 #foundation #DeepTransformation #Network
Deep Transformation Network
“The world is the world is
Love and life are deep
Maybe as his skies are wide
Hello
#foundations
¿( # DreamingInMiracles )__
https://deeptransformation.network/posts/us-authoritarian-takeover-attempt-weekly-bulletin-may-5-11/comments/130325212 #RUSH #TOMSAWYER