Welcome back to Think Tech. I'm Jay Fiedel. This is American Issues Take Two, and today the title of our episode is A House of Jokers and Cards. We'll explain that in a minute. And it's all about destructive directions under Kevin McCarthy. And for this show, we have our regular contributor, Stephanie Stoll Dalton, and our esteemed guest, Chuck Crumpton. Welcome to the show, you guys. In a moment, we're going to get to the discussion. George Santos is still there, and he has received committee assignments. Marjorie Taylor Green is best friends with Kevin McCarthy. Oversight committee assignments have gone to Trumpers. Green, Scott Perry, Lauren Boebert, and Paul Gosar, who promote the big lie, the insurrection, violent rhetoric, and conspiracy theories. Furthermore, they want ridiculous investigations, and they want to impeach Joe Biden. What a scene. So for this discussion, Stephanie Stoll Dalton and Chuck Crumpton. Let's start with you, Stephanie. What does it look like going forward? I mean, none of this seems to be constructive or directed at dealing with the country's problems. We're in serious difficulty here when we have sixth graders running the United States of America and some of those aren't even at that level. So the decorum, the norms, the standards, the values, the law, there seems to be no respect at all for that. So I think we're interested in pretty hard times, but given the constraints they've put on their leader, McCarthy, it could be that we're going to just have chaos because something's going to happen that some one person's not going to like, and they'll start these processes to threaten him and alleviate him of his duties, and that will start taking up time. That's my only hope. On the other hand, if there are people in the Republican Party in the House that will please step up, I hope they feel strong enough to do that. We are getting some of that to happen with Senator Mace is not going to vote with McCarthy, and another senator's not too. So it is just beginning to break off a little bit. I think that might be an advantage. I mean, that might be an opportunity to get some sanity back into the process. Does any of that make sense to you guys? Well, I mean, it just looks like every day it gets crazier.  To me, I feel that McCarthy is like, it's not really McCarthy. McCarthy is a puppet. And there's a puppet master or perhaps a group of puppet masters behind it. He is being used as a vehicle, but he is not asserting any real judgment here and doing anybody any favors. What do you think drives him, Chuck? Well, I think that's right. But I think we also need to be aware. McCarthy is an extremely ambitious person. Self-serving is his primary agenda. This has become the age of narcissism, narcissism and leadership. McCarthy, DeSantis, Trump, Pompeo. I mean, the number of really destructive anti-truth, anti-democracy narcissistic leaders that have developed in the right wing and the Republican Party generally have made what Trump was able to turn into a control of the narrative for four years that the media gave him into a situation where the media is now questioning whether they want to do that anymore. McCarthy's not getting the dominance. Green's not getting the dominance. Gates is not getting the dominance. So I think Stephanie's right. I think we're looking at chaos and that can't help them in 2024. I wonder whether they even think that far away. You mentioned Trump's name. Where does Trump play in this? And we see a lot of press about how he's down, but not out, that conceivably he could have a comeback. Is this part of his comeback? Is he speaking into McCarthy's year? I mean, after all that visit to Mar-a-Lago right after, I guess, the insurrection was a real telltale sign about what kind of a vacillator McCarthy is. Could it be that Trump is now controlling McCarthy? Well, it's a great question. Excuse me. Well, Jay, let me quickly say thank you. Thank you, Chuck. I just recalled my surprise on the TV pictures of the representatives selecting McCarthy. Once he got the vote and you remember, March Green ran up to him with the phone and it looked like she was taking a selfie of herself and McCarthy and congratulating him. No, no. She was on the phone with D.T., Donald Trump in that embrace that they had. It wasn't just for their selfie. It was to wire him Donald J. Trump in. I just wanted to mention that in case you or the viewers didn't see that move, which I think addresses or answers somewhat your question, Jay. He's right in the midst of it. Does that change your view to remember that, Chuck? Well, it's a great question, Jay, because we see two things. One, for the last few weeks, somebody in Trump's advisory team has convinced him to keep the lowest profile that he has kept in the last five or six years. So the indication of a change in his advisory leadership and in the strategy for that is really significant. Yes, he supported McCarthy for selection as House Speaker, but that was an easy one. McCarthy was going to get it sooner or later anyway. It was just a matter of which concessions he was going to have to make. So the question is going to be now, what will be Trump's strategy going forward in terms of regaining control of the narrative, which is what worked for him to get him elected and to maintain four years of a level of destructive power that we have not seen in the presidency, maybe ever? Yeah. Destructive power, I think, that's really interesting because Trump created and you can say that he didn't intend to create all of it, but he certainly intentionally or otherwise created chaos for his entire time. You know, autocrats, aspiring autocrats, they benefit by creating chaos. And if you want to look for elements of chaos, you can find it right now in the house. It's chaos.  Of course, we will criticize the Republicans and the Freedom Caucus and all those people I just mentioned, but maybe they have a plan or through them, Trump has a plan to create chaos where he alone can fix it. So if he has two years to do this and the likelihood is he will get the Republican nomination if he wants it and somehow capitalize on the chaos. One other incredible piece that came out to me anyway this morning was that the Republicans in the House, some of them want to the Freedom Caucus people, they want to knock off the income tax completely. They want to completely defund the Internal Revenue Service in the thought that some people will like that. And instead, they want to do a 30% sales tax across everything, across most things in the country, a national sales tax. And this will obviously benefit the 1%. They'll pay a lot less. And it's regressive. It's just a perfect example of a huge regressive tax, a shift to the right. And the people in the base who think, oh, that's a great idea. It'll make life simple for us, not to have to deal with the likes of the Internal Revenue Service. What do you think, Stephanie? Do they understand that this is a weapon pointed directly at them? Jay, I think that's an excellent point. They go for the need-jerk. They are need-jerk reactors and then they go for the least challenging, the least complicated, or they won't even get into complications. So like you say, it sounds like a simple solution makes sense to them. They don't add up the numbers and they don't see the strategy below it. And that's why we have to rely on the Senate, of course. And Senator Tester from Montana is adamantly opposed to this, especially for the rural people. He doesn't see that this is of any worth whatsoever. And he's going to do everything he can to go up against it. So I mean, that's in the Senate. But I think that in the House, my questions are, we do have people like Representative Mace and one other I heard about who's against voting out the Representative Ilhan from the Foreign Relations Committee. So McCarthy does not have all those people lasso to do his bidding step by step. So if that is the case, I think there's hope because if Mace is willing, and one other is already willing to say that they're not going to vote for it in the House, that's the beginning again, maybe this 200 people will come together and do something to get in the way of that kind of voting and product that the House can put out. But then I hope you're not smoking anything this morning, Stephanie. I hope I'm not smoking anything this morning. Yes, it is enough to make you want to go do that. Very tough to, you know, abide all of this, as I said, sixth grade playground stuff going on. I just You said earlier that it was inevitable and I would have to agree with you that Kevin McCarthy would become, you know, the Speaker of the House. But what about his strength now? Yes, we all know directly and directly that he made a deal where if the Freedom Caucus didn't like him, even one member, they could move to, you know, terminate his status as Speaker of the House. Is he really at risk of losing that? What happens if they turn on him if they do? Well, they don't really need to because they can leverage him on every single vote. McCarthy's greatest weakness is he knows he can't pass anything through the Senate or with presidential approval without a veto. So he's essentially unaccountable, except to the extent that he needs to manage his constituency in a way that does not manifest destructive power and chaos in a way that's going to alienate voters moving up to 2024. That's his challenge. The media doesn't talk about that. I mean, if they really focused on that, what's going on behind the scenes, what needs to happen in order for any kind of effective legislation to pass. So the debt ceiling and related debates and legislation, that's going to be our first example of whether that can even happen in this political context. Yeah, let's focus on that for a minute. That's a primary point of this discussion, the debt ceiling. So let everybody know now that the debt ceiling has not been lifted. No action has been taken to lift it. That Janet Yellen has made it clear that they're going to take other, quote, extraordinary measures in order to keep the ship afloat. And that means not paying certain bills, like, for example, sending back refund tax checks from the Internal Revenue Service. And of course, it means slowing down or stopping certain payments on social security and Medicare. Wow. And all of that between now and July when even those extraordinary measures are no longer workable. So we are in a fiscal crisis, like it or not, and no effort and no light at the end of the tunnel is showing. What does this mean? What does this mean for McCarthy, for the Freedom Caucus, for the Republicans, and for the country? Well, I just know that when this happened before, I was in government service and we had three weeks with no budget, with no money. So we were relieved of duties to the point where it's against the law to even do any work, no matter what. But anyway, that's what we're probably going to go to again. But if you recall, in that event in the night, was that in the aughts or early aughts? Anyway, there was also another time, I think, didn't Newt Gingrich do this? There's another time. And it's always come back on the Republicans who started it, at least the voters the citizen saw who was causing the problem. And it came back to haunt the GOP for seeing it in the way of America's financial stability. Let me, before I turn that question over to Chuck, I just want to say that the news cycle works differently these days. And I think Trump and his friends they're fully aware, and maybe they're right, that you can do terrible things on day one. But all these things happen, all these other events intercede. And by day five, everybody forgot already. And you can rebuild whatever support you had, even though you did really awful things on day one. And he showed us that several times in his administration. But Chuck, let me ask you, though, there's so many implications to the debt ceiling issue, not only nationally, but internationally. And they are really taking a big chance, because although Janet Yellen has a plan, it's imperfect, and it's limited in time, and it doesn't solve the credibility problem. So how dare they do this? And they're doing it unilaterally, they're trying to extract unspecified concessions from the Biden administration, which he will never agree to. This is so destructive. You guys have been talking about destruction. This is destructive, and it is chaos. But what happens? How does this unfold? That's a great question, and it goes a bunch of different directions. One of which is that the debt ceiling is for appropriations already made. This is money already spent, debt already incurred. This is not for future spending. This is not, we're going to think this over again and change our minds about this. So the attempt to extract concessions, which Biden has indicated are not going to be indulged, isn't productive. What it is intended to do is again the idea of destructive power simply for its own sake to try and damage the credibility and the working relationships of the other side. If you damage the U.S. full faith and credit internationally, you weaken the NATO alliances, the international alliances, the support for Ukraine in its war, and the support for Europe in rebuilding its economy and trying to withstand recession and damaging impacts of inflation. So it's really intended to do damage to those relationships that are important to the Democrats in establishing both international and domestic policy effectiveness. Will that work? I don't think so for the reasons that Stephanie's brought out. You know, even with autocrats and really bad people, they are able to articulate erroneously with a lot of untruth that they have a vision, a vision for the future. Even Vladimir Putin can sell that. He has sold it using propaganda. So what, is there any, I love this question, I'm sorry, is there any arguable vision here on the part of the Republicans, or are they just messing up the sandlot? Well, that goes back to your chaos point. I'm just jumping in here. I can't help it. I'm just the red flags flying there. They're just going to have the chaos again, because now they know how to use that as an instrument of terror and destruction. So they will do that. And to your other point, Jay, which was so good, is that you can be a really, really bad boy. And then a week later, you can start rebuilding or even get most of back your good reputation. It's amazing what can be done with these negative, demonic forces. We are only getting familiar with them through this phase of having these people in government who should never be there. You know, it's interesting that, you know, when this all started out, I didn't think they were really going to do these crazy, silly things. I thought they were just going to stand fast and not agree with anything Biden wanted, and let Biden fall into a lack of credibility or a lack of influence. But it's not that. They're going further than that. They're going way further than that. And what I find interesting is that they're putting these people, these big live people, on critical committees like the oversight committees. And they're organizing, you know, these investigations, investigation of the investigation of the investigation. And it's not only a static chaos, it's an active chaos, if you will. And they're taking the regular members who have been on these committees for decades, they're taking them off. They're putting all the nutcases on the committees instead. This speaks of a really profound chaos. And I don't know if they could ever defend this in the future. But, you know, a query truck doesn't matter. Do they have to have a vision? Or are they not worried about how they look? Because they can always change how they look. And there are people out there that actually agree with them, that Perry and Bogart and Kasar and Green are valuable players and can actually do stuff to advance the interests of the country. And what they have in mind, what they have articulated is in the interest of the country. I mean, it's the inmates running the asylum. That's what it is. But I mean, what do people out there think? Do they think that this is legit? I mean, if the base believes this, things are much worse than we ever thought. Well, I'm just going to just jump in here because it's a part of the plan to tear everything down. And they are not. This is the point that we've already made that these people have no bottom line. There's no line over which they will not step. They are willing to risk. And I think it is out of some stupidity and lack of understanding at some level. But they are willing to place America in that destructive situation, which will take a decade to retrieve ourselves from, even if it's only for one day. And then they know how to do it. Anyway, so these are the new ways of gaming now, which we're learning. This is the darkest side of it ever that we've seen. So they're going full board with it. Well, my question to Chuck, and I want to be specific here. Chuck, what's left to Biden? Is he governed by proclamation? How does he govern? How does he get anything done when the Congress is now completely locked up? It's a great question. But one of the things that I think we need to do with the media has not been very good at this, and they need to develop it better, is look for what's missing. What's not there? One of the things is that Mitch McConnell, who has wielded really effective control of the Republicans in the Senate for years and years, without gaps, without breaks in his control, has been completely silent on McCarthy's ploys and problems. McCarthy's gotten no support for him at all. In fact, the only thing Mitch McConnell has done in the last few weeks is appear with Biden in Kentucky to smile about all the great benefits to Kentucky from the two acts that Biden and the Democrats were able to pass in 2022. So Biden has room to work. He's also done some amazing things which have escaped much media attention, fortunately, with executive acts in areas like immigration and areas like healthcare, in other areas where major change has come to pass at the administrative level that affects local and community, economics, systems, and people. So if you look at the difference between effective strategy wielding, Biden and the Democrats, even with this, have been extremely effective given what was expected or thought possible for them. McCarthy, on the other hand, he didn't anticipate the problems. He didn't deal with them ahead of time. He didn't go out and negotiate his votes. He didn't do any of the things that McConnell has done effectively, or Biden and Schumer. Or Pelosi. Pelosi, yeah. So he's not smart. He's not a good strategist. Is he going to be effective? I don't really see any reason to think that he will be. He's only going to be a mouthpiece for this Freedom Caucus and potentially, as Stephanie mentioned, for Trump himself, who is giving instructions to the Freedom Caucus and who is giving instructions to McCarthy. So this is all very, very uncomfortable. But let me ask you this, Chuck. This is a hard one. He can rule by proclamation. And he can rule by the bully pulpit. This morning, he made a great statement about all the economic success he has had and how his bills have improved the economy. And that's true. And he's got various government offices. He's quoting them to say things are good, good things happening now. How long can that continue? After a while, if he's stuck in dealing with the House, how can he get anything bipartisan through? Because right now, it doesn't look like they're going to allow him to get anything, anything through. And so between now and 2024, there's going to be a brick wall where Biden can no longer use the bully pulpit, where he can no longer use his power of proclamation, not in the way he has been using it, where he's going to be more stuck than ever, simply for the lack of any cooperation by McCarthy and Republicans in the House. Where does that wall come? I think that's a great question. And I think it goes back to what we were just talking about. If you want to see which side is more likely to do better in the strategy wars, both in terms of governance and in terms of politics, look at the last couple of years, look at where McCarthy is now, look at where Biden and the Democrats are now. If I had to put money on one of them, I think in the long term the Democrats are going to do better. They are more focused on actual governance of actual issues. I would hope so, but you know, Stephanie, we've had troubles with maintaining the regular federalism that was contemplated by the founders. And right now there are eight states controlled by Republicans that are either passing or trying to pass a vote in favor of a constitutional convention, a national constitutional convention under Article 5 of the U.S. Constitution. And when you see it happening in eight states, you say, well, this is part of their current conspiracy, part of their plan to change things dramatically. And so do you draw, for example, a parallel or connection between the chaos in the House and the inability of the Congress and thus the federal government to get anything done, and the initiative that is happening out there in this perverse federal wonderland by states who want to have a brand new constitution and want to have a convention. Can you imagine what kind of rationality or chaos would happen in that convention? Is there a connection, Stephanie? Well, we know that I think one of the last steps, well, I can't see it going anywhere but down because we're not in position to get to compromise. I mean, I said that Biden has done miraculously well in the face of these vicious forces that have been let loose. And if we look back at the history of that, I mean, we can go back to Gingrich. He brought a lot of that in with him, which was kind of based on the whole Agnew case that was displayed and revealed in the Rachel Matto's Batman, where you just go up against everything, no matter what, until they actually have total evidence that you've done it. And then of course, all of the stuff that Trump has done, he's always been calling on his what Larry Cohen, that he wanted that kind of a lawyer going all the way now back to the house of an American activity. So those pieces were there. So they, so that was in the 30s, right or 40s.  And now I think that they've been gathered and put together for strength to do more things that that side of the party wants to do in that manner. And Biden is, of course, representing our rep, our focus from the Constitution and our founders. And he's been successful that way. But I think the Democrats and Biden are going to have to get a lot, lot smarter to get to 3.0, because 2.0 has been working for these guys starting with gang rich and on up. And now the Democrats have to learn more about how to combat that or Chuck, you know, the people that McCarthy is favoring the Freedom Caucus are all, you know, they're all deniers. And they all seem to be out to create chaos and destroy representative government. It's remarkable to think that those people have so much influence through him and the House. Some people say, Chuck, that this is kind of a cleaned up version of the insurrection. No violence, arguably legal, okay, but it is no less and possibly in some ways more than the physical and violent insurrection on January 6. What do you think? Well, remember again, you know, McCarthy has no upside on the debt ceiling issues on the basic survival of the American economy, full faith and credit, domestically and internationally. He's got no support from McConnell. The greater likelihood is that Biden will craft something with the Senate that will come out and be presented for House passage. And that will put it all on McCarthy. Can he assemble enough to avoid the embarrassment of being the obstacle to America's suffering, severe self-imposed damage to its own full faith and credit domestically and internationally? There's no upside for him. If he'd picked immigration as his issue from the beginning, he might have a better shot. He might be able to get more Senate support, but I don't see it. Well, let's assume that he doesn't care. Let's assume that he's working for Trump and that the Freedom Caucus is bent on creating chaos, effectively destroying a representative government and creating a kind of new dark world for us. He's making progress in that regard, isn't he? This is sort of a cleaned up version of an insurrection where we overthrow the existing government. Isn't that what it sounds like? No. Be very aware, everyone who has served Trump has gone down in flames at Trump's own hand. He's torched Giuliani. He's torched Pompeo. He's torched Bannon. Bar every single one. McCarthy is next. You heard it here on Think Tech. So if McCarthy thinks that Trump is going to save or advance him, he has no sense of history at all. That's quite possible. McCarthy has demonstrated absolutely no strategic intelligence at all. Right. He's ambitious, but he doesn't have the goods. Stephanie, I want to ask you about DeSantis. How does this all affect DeSantis? We have chaos in the House. We have arguably the decline of Trump's influence, the decline of the Republican Party. And my recollection is DeSantis has been calling for a reorganization of the Republican Party. He wants the National Republican Party to be reorganized and new members on its boards and all this and that. And this tells you something about where DeSantis is going. Why is he doing that? Where is he going?  Well, I think, of course, he's went a great question. Oh, I'm not really up to it, but he's going to garner the support of the mob at the Trump level of that group. He's going to pull that in by doing these continuously racist and discriminatory things. Well, it sounds more like he's what he's going to do is get the margins, not the hardcore base, but the margins who might be affected, who might be starting to think that Trump is useless. Yeah, and getting stuff done for Trump and getting stuff done for those values that they have. But here's a man who should be shamed to have been responsible for millions and millions of people dying. So once again, I just make the point because there are these malevolent influences that are out there and operable for some reason, every which way. And somehow that stuff has to get put back in the bottle, but it ain't going back in the bottle anytime soon. But that has to be accounted, and there has to be some antidote for that. But anyway, yeah, just what you say, he's going to go for all of that. And he's got a pretty good resume to bring to it. Well, if he distinguishes himself from Trump and the hardcore people who are running the house, maybe that's a big advantage. So Chuck, one last question before we have to go. And that is, we haven't talked about it, but the Freedom Caucus and the hardcore conservatives is too kind a word for them. The ultra right people who are running the house. They don't think too much of supporting Ukraine. And it seems like we're at some kind of inflection point. The Russians have threatened a big ground offensive in the spring. The spring is coming in a few weeks. Zelensky has asked for tanks. The United States, that means Biden has been reluctant to agree to tanks. And the Germans have been reluctant to agree to tanks if the United States is reluctant to agree to tanks. And that's all in a lot of meetings and all that, but no resolution, no decision quite yet. Seems like we're going in the direction of giving them tanks. Other countries in Eastern Europe want to give them tanks. The tanks are critical to defend against the ground war that's coming soon. So Ukraine's in trouble. The answer to all of that is support by this country. But we have a house that doesn't look like it's going to support Ukraine. Where is this going? Because it could have huge international implications. Another reflection of McCarthy's lack of strategic intelligence. If you're going to pick an issue to fight, don't pick Ukraine. You've got international support. The agreement for the tanks is now in place. Tanks will be coming. There will be additional weaponry provided and support provided beyond that. There's no indications from the Senate of any reluctance to continue support for Ukraine. At least the Santas has had the intelligence to pick immigration as his issue, one where he's got a better shot at finding some weaknesses on the other side. McCarthy doesn't have that. And the Freedom Caucus has not demonstrated any kind of unified support to be able to accomplish anything. Okay, so time to close here.  What are your closing thoughts you would like to summarize here from this discussion and leave with people today? We seem to have chaos. What does it mean? Where is it going? I think if we focus on the strategies that wind up coming together in order to raise the debt ceiling in order to continue the strength of our economy both domestically and internationally, that's going to tell us a lot about where we're going. You bet. It is, because that's influence and resilience. Stephanie, how about your last comments? And if you wish, if you wish only, you can talk about George Santos too. Oh, okay. Well, quickly, I just want to thank Chuck for educating me a little bit here about the emptiness of a McCarthy agenda and lack of any tactical or strategisms that make any difference for the country. And also his vulnerability and lack of support. Really, very, very interesting. Anyway, with Santos, I just want to say that I heard that there was a White House party and everybody went and of course he wanted to go too, but turns out if you go to a White House party, you have to tell them your name and you have to give them a social security number and maybe even a telephone number. And so Santos was nowhere to be seen in that lineup for getting in the front gate of the White House because all of those names and numbers get checked out thoroughly to make sure you are who you are. I remember in the United States Congress, we don't know his social security number. Right. Just a bunch of numbers. Yeah, he knew he would never, never register, right? Or maybe it would have revealed.  Why isn't there a recall? Why is Gavin Newsom there? A recall in the state of New York. Okay, so that's a state thing to not have that. But yeah, I think that probably there'll be some criminal proceedings against him for lying in one context or another. Stephanie, thank you so much for this discussion. Chuck Crumpton, thank you so much. We'll see you again soon. Aloha. Thank you so much for watching Think Tech Hawaii. If you like what we do, please like us and click the subscribe button on YouTube and the follow button on Vimeo. You can also follow us on Facebook, Instagram, and LinkedIn, and donate to us at thinktechhawaii.com. Mahalo.


We are now at the end of this lecture. In this lecture, we have learned the concept and assumption at the basis of intrusion detection, and now an NDS internally works. We then have learned that several aspects should be taken into consideration when designing or analyzing an IDS, for example how the detection engine works or what kind of data the IDS uses. We then have seen that traffic classification is a complex problem and it is safe to assume that we will incur situations in which telling apart malicious and benign traffic is actually not possible. This means that IDSes will make classification errors. We have seen how to quantify those and how we can evaluate the performance on IDS. Finally, we have reasoned about how IDS needs tuning to adapt to a different network traffic. We then have given a detailed example of a real IDS, the flow-based network IDS secure, which has been designed to identify hosts that have been compromised using SSH attacks. Secures perform detection not only in a flow-based fashion, but it also focuses on a detection of compromises, as opposed to just identifying that an attack is taking place. Secures shows the feasibility of flow-based intrusion detection, but it also points out that detailed domain knowledge is fundamental.


Hello earth citizens! In this video I will show you a 10-minute routine to do for your gallbladder meridian.  So we will do some exercises that help you open up some blockages in your gallbladder meridian. Let's first start with some head tapping. Bring your fingers like this, relax your wrists and tap your temples. When you tap your temples, try not to tap like this all tense. Relax your wrist, relax your fingers and tap your temples like this. You can close your eyes too if it helps you relax and help you feel your body a little bit better. Tap here and breathe out. Let's tap here 30 times. 1, 2, 3, 4, tap all around your temples. 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 20. If you feel pain that's a good sign. Blockages coming to the surface. Breathe out. 10 more seconds. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Great. Stop now.  Now in circular movements, massage your temples like this. Make circular movements with your thumb.   So make sure you leave your mouth slightly open and breathe for 20 seconds. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Now the other way. If you did clockwise, then go counterclockwise. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Great job. Sweep, sweep, sweep. Great job. Next, bring your left arm to the floor. Right hand. Take a deep breath in and stretch over to the left side. Try to keep your knees not like this. Try to keep your knees down and just feel the stretch in your side. Side extending all the way to your arm and out through your fingers. Gently bouncing here. 1, 2, 3, 4, 6, 7, 8, 9, 10. Stay here. Stretch your fingertips a little bit more. Feel the stretch in your side. Open your gallbladder meridian. 3, 2, OK, now switch. Right hand on the floor. We're going to stretch to the right side now. With your left hand, breathe in and stretch over to the right side. Exhale. Make sure you're stretching all the way out through your fingertips. Gentle bouncing. Keep your knees flat on the floor as much as you can. 1, 2, just little bounces. 3, 4, feel the stretch on your side. 5, 6, 7, 8, 9, 10. Stay here. Stretch. Feel the really big, long stretch on the side. Open your gallbladder meridian. Point your fingers towards the wall a little bit more. 3, 2, shake, shake, shake.  Shake your shoulder. Shake your neck. Shake your spine. 10 seconds. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Stop. Now if those side stretches feel really good, feel free to do more sets. Left and right side. The more you do, the better it is to open. OK, next. Bring your legs to the side. You don't even have to do perfect splits. Just legs to the side and make sure your sitz bones are flat on the floor. OK, so with your legs like this, move side to side. Just gently first. Feel the stretch in your legs. This is also good for your inside of your legs too. Lightly like this. 10 seconds. 1, 2, 3, feel your legs. 4, each bounce. Try to go a little bit more. 5, 6, 7, 8, 10. OK, stop. Once your legs are relaxed, you're going to take a deep breath and then as you exhale, push your upper body forward. You will feel stretching on the inside and also the outside of your legs where your gallbladder already is. OK, hands on the floor. Breathe in through your nose. Exhale out. Stay here. If you feel pain, that's OK. Breathe out. Keep your toes pointing upward. Exhale. Bend forward. Keep your toes pointing upwards. Relax your legs. Relax your shoulders.  Feel the stretch in your legs and breathe. One more time. Can you feel some stretching even though there's a lot of pain here, right? Most people have a lot of pain here because we sit down for a long time. That's OK.  One last time. Hand on the floor. Breathe in. Exhale. Here, try to go a little bit more downward. Bring your bottoms of your feet together. Pull your feet in towards you and butterfly. Butterfly. 10 seconds. 1, 2, 6, 7, 8. Great job. Now, last exercise. You're going to bring your legs like this. I'll show you from the side so you can see a little bit better, but you don't have to turn your body. Don't worry. Bring your feet flat on the floor and then with your pinky side of your fist, tap along the outside line of your legs. When you tap, you'll feel some soreness, especially towards the hip area. You'll feel some soreness. You can start from your ankles or if you really want, you can start from your foot. Remember, your gallbladder meridian starts out on your fourth toe. You can start from the top of your foot and then tap the outside of your leg. Breathe. Don't hold your breath. Breathing is probably the most important part, so you can release heavy energy from your body. 30 seconds. Touch your toes or as close to your toes as possible. Ankles are fine, knees are fine, even thighs are fine. As close to your toes as possible and bouncing. Breathe. You can feel the stretching on the back side of your leg and even outside of your leg. 10 seconds. 1, 2, 6, 7, 8, 9. Great job. Bells once bounce. Shake, shake, shake. Great job. How do you feel? Your gallbladder meridian is so big. It runs your whole side of your body. So when you make stretches that stretch your size, stretch the outside of your legs and tap and stimulate your head area, your temple area especially, you'll be doing exercises that help open up your gallbladder meridian. And of course, just one 10-minute exercise is not enough to completely open that area, so please feel free to repeat any of the exercises or watch this video again and do the routine over again. You did great. To experience a full one-hour brain education based class, please visit a local body of brain yoga studio near you.


Mutual presents the Mysterious Traveler. This is the Mysterious Traveler. Invite you to join me on another journey into the realm of the strange and the terrifying. I hope you will enjoy the trip, that it will thrill you a little and chill you a little. So settle back, get a good grip on your nerves and be comfortable. If you can, for in a few moments, you're going to meet a coast. The strangest phantom that you ever heard of. But first, I want you to be my guest on a little train ride. We're running at 60 miles an hour on open track in the dead of night. Now we thunder through a sleeping village. Then beyond it, we plunge into the waiting mouth of a tunnel. We race through the tunnel and into the open again. Over a trestle and on into the night. A little world of our own rushing forward resistlessly.  Yes, trains do have a life of their own. As you'll see in the unusual ghost story that I call... The Locomotive Ghost. My story starts some years ago in a hilly region of western Pennsylvania. It's almost midnight and two men laden down with several handbags are moving cautiously over the rough ground beneath a railroad trestle. They come to a spot beneath one end of it and there in the darkness they stop and turn on a flashlight. All right, we can sit down and rest now. Are you sure this is the right spot? Of course I'm sure. This is the loading spurt. It branches off at a mine entrance. Main line's over there about a hundred yards away. How long do you think we'll have to wait? Five or ten minutes. These mine trains don't run in a minute the way they do out in the main line. Suppose the money isn't on the mine train. They might have changed their plans. It'll be on it. Those miners are waiting for their pay and the treasure's bringing it himself. Plus bonus money and cash for operating expenses. Big haul, my friend. Two hundred thousand dollars. Two hundred thousand dollars? That's a lot of dough, but... But what? You getting cold feet? No, no, of course not, but... Well, they'll be killed, won't they? The crew on the train? Forget it. I thought you were turning soft on me now after I spilled the whole plant to you. No, Joe, I'm not turning soft. Joe. What is it? I thought I heard a noise there. Over there. It's just your imagination. Oh, you're right. Somebody's coming. Keep the light steady. I got my gun handy. Who could it be? It's probably just a bum. He'll often sleep under his trestle. All right, you step over here. It's only me, boys. Just the old boomer. Who? The old boomer, that's all. Looking for a place to bunk. Howdy, boys. It's okay, Tom. I heard of this guy. So you're old boomer, huh? And when they call a king out of bums... Not the king, son. Just the travelin' this one up more. Fifty years I've been ridin' the rods, and I guess I've covered a million miles of track. Mind if I sit down here? Got kind of achin' my bones. Sit down if you want to. Uh, thanks, son. Say, you fellas ain't bums. You're dressed too good. Never mind about us. Curiosity ain't healthy. Oh, boomer never fights with anybody. Live and let lives his motto. Listen, here comes number 25. It's a mighty fine train, 25. Got a 16-wheel Makato engine. Can pull 20 cars at 80 on a level track. He's, uh, 50 seconds late tonight. Do you know every train on the tracks? Pretty near, son, pretty near. I ain't rode them all. I rode them all, I mean, from the Lackawon to the Santa Fe. There ain't much about trains, I don't know. Say, you fellas wouldn't have a little nip-handy to take the chill out of an old man's bones. No, we ain't got a little nip-handy. Sure, son. No harm in askin'. There's a 25 passing Minesville now. Ain't that the whistle far off in the night with your sweet Minesville sound, though? Yeah, it is kind of Minesville. Sounds you're far off and ghostly, don't it? Well, sometimes there's a ghost you hear, not a real train at all. What are you talkin' about? I'm just sayin' that sometimes when you hear train whistlein', far off and Minesville in the night, ain't a real train at all. It's a ghost train. Ghost train? It's a lot of hooey. You just think so because you're young and don't know better. Boomer can tell you there's ghost trains and plenty of them. There are the ghosts, the trains that died in Rex. Anything as live as a train is bound to have a ghost live on after. All right, Canada chatter. You're hittin' my ears. Now, let him talk. Joe, it helps pass the time. All right, but if you ask me, he's spoutin' a lot of bush work. Go on, Boomer. What were you sayin' about trains havin' ghosts? Well, I've seen him many a time. They're runnin' the tracks with all the lights out, goin' faster than the wing. Not a sound comin' from him. I've seen the heavenly express too, couple times. What's the heavenly express? It's a special train, son. It's on the earth to heaven run. Travels a million miles a minute when it gets up speed. Takes the souls of railroad men from this world to the next. It always passes by when Rex gotta happen. That's enough talk.  All right, son. You don't believe me, but I know what I know. Glory be to you. I hear it comin'. I hear it comin' now. Hear what comin'? The heavenly express. It's comin' down this track. Listen. I don't hear anything. There's nothin' to hear. Passin' right by overhead. Now it's slower. It's gonna stop. It's never stopped before. That means Rex's gonna be here. Joe, he knows. That's it. That's what you hear for. You're gonna wreck that mine train. Hear that, old man? That's a mine train turnin' into this spur. You're right. We're gonna wreck it. No, you can't. You mustn't get... But before we do, we gotta take care of you. And this is how we're gonna do it. You shot him. I guess the heavenly express stopped for me too. I sure hope so. But you fellas, it'll punish you. It'll follow you. Sure as I'm believein' here. Don't follow us. What are you talkin' about? It's judgment special. It punishes fellas with correct trains on purpose. It runs any place as tracks. It follows them until it gets them. One way or another. Because murderin' a train is like murderin' a man. You gotta pay for it. And if you'll pay for it, you think I'm crazy. But you'll see. You'll see.  Crazy or coot. I wish you hadn't killed him, Joe. Up here, sap. Couldn't let him live to tell what he knew, could he? No, no, of course not. Listen, I hear the mine train comin'. We just got time to get ready now. Put the suitcase with the dynamite against the trestle here. That's it. Come on, help me unroll a wire. Yeah, sure. Join anything you say. That's it. Keep comin'. Gotta get plenty far away. Get a train now. Headlight, too. Look how bright it is. Okay, this is far enough. Take me just a second to hitch up the detonator. There it is. Now we're all ready. It's on the trestle now. Almost halfway across. It's a matter. It sounds shaky. Listen, Tommy, you're in this now, and it's too late to back out, you hear? Yeah, I know. It's almost across. All right, then, I'll close the detonator. Now, there she goes. Two hours later, the two men, Joe Malone and Tom Henderson, were driving eastward through the night, far from the scene of the train wreck. Between them on the seat was a large handbag, and Joe Malone at the wheel patted it lovingly. 200,000 bucks. Ha! You realize that, Tom? We got 200,000 bucks right in here between us. Yeah. Yeah, I know. It's a matter. You don't sound very happy about it. Sure I am. It's just... Just what? Well, I can't help remembering the crash when the mine train went to the ravine. The way the whistle kept screaming, just like the locomotive was something alive that was being killed. Oh, for Pete's sake, the whistle valve got stuck when the engine crashed. That's all. Sure, I know. That only... Well, I just can't help remembering it. Joe, the crew were all killed, weren't they? I suppose they were. What do you care? You're as nervous as an old woman. You should never rung you in on this job. All right, really I am, Joe. Listen, what are you going to do with your 100,000? I'm heading for the big town. I'm going to have one swell time. I'm going to buy new clothes, stay at the best hotel in town, and really cut loose. Meet me in New York. I'll show you real time. Where are you going to stay? This is Miller's boarding house. It's over on the west side. You can find it in the phone book. I'm just staying there until I can buy some real classy duds. And I'm moving to Park Avenue. Always had a yen to live in Park Avenue. Now I'm going to see what it's like. Eh, sounds all right, maybe a... Joe, look out the train. What did you do that for? Why'd you grab the brake? Your stall is right here in the middle of a railroad crossing. I had to, Joe. The train and the track there in front of us, we almost ran into it. What are you talking about? There wasn't any train on that track. But there was running without lights and not making a sound. You're crazy. I tell you, there wasn't anything in sight. Not even a hand car. But I saw it, Joe. You ever heard of a train running without lights? That proves you're crazy. Well, maybe it was an empty. But if I hadn't stopped the car, we'd have smashed into the side of it. Ah, good mind it sucked you one. Now we're stalling the railroad track and the car won't start. I'll get out and push. Joe, look. A headlight. Real train this time. Coming around to Bend.  Joe, it's going to hit us. We've got to jump. Yeah, but this door won't open. It's stuck. Come on out this side. Come on, I got the bag. My coach caught in the car door. I'm stuck. Help me. I can't, Joe! Joe! Joe! Joe, help! Help me! Help! Mr. Mr, you all right? Friendly. Must have been killed. Yes, he sure was. So when do you get away and look at your car? There's pieces of it spread a quarter mile up the track. Whatever made you stop right there on the crossing? Car stall. Who are you? I'm the crossing watchman. Watchman? Why weren't you on duty? Why didn't you signal there was a train coming? Because I didn't know it, Mr. That was the wrecking train taken doctors down to Mindville. It was unscheduled. Oh, I see. What about the other train? The one that went past going east just before the wrecking train hit us. Other train? Yeah. No other train due through here till 6 a.m. this morning. I saw it. I tell you, traveling without lights. No train ever travels without lights. It's again the law. Say, are you drunk? No, no, I'm not. Where you going? Listen, I got a report to make on this. You got to fill out a form. I get it. I'm not interested. Get away from here. I'm going to New York. Late the next afternoon, Tom Henderson reached New York. Not knowing where else to go, he hunted in the phone book for Mrs. Miller's boarding house that Joe Malone had mentioned and went there. Mrs. Miller gave him a room on the top floor and very carefully locked in the closet the precious handbag that held $200,000. All of it is since Joe's unfortunate death. After that, Tom went out to see New York's nightclubs. But he got back after midnight, feeling considerably more cheerful as he was about to unlock his door Mrs. Miller appeared in the hall. Oh, Mr. Henderson. Oh, yeah, Mrs. Miller. I was waiting for you, Mr. Henderson. It turns so cool that I lit the gas heater in your room. Well, thanks a lot. I just wanted to warn you that... What was that? What was what, Mr. Henderson? That whistle just now. What was it? A boat out in the river? That was a freight train, Mr. Henderson. Freight train? Here in the heart of New York? Well, yes. They come down the west side elevated tracks to the freight yard downtown. They run past just a few yards down the street. I didn't know that. I wouldn't have come here if I had.  Really, they won't. Good night. Oh, bad luck. She's sure they won't bother me. It's too late to find some place where I'd leave here right now. I'll close the window. I'll keep the sound out. Anyway, suppose I can hear a train or two. Well, I'm gonna hear in them, do me. I'm gonna go to sleep, forget it. Yeah, forget it. I've got 200,000 bucks in my whole life ahead of me. I should let an old coot like that boomer worry me. Joe's getting killed by a train was just an accident. Could happen to anybody. Me? I'm alive. Tomorrow, I'm gonna start enjoying it plenty. Get aboard, son. We're leaving in one millionth of a second, and we've got to be on time. Boomer, it's you. That's right, son. We've got to wake up and get aboard. We're pulling out. I mean, a railroad station someplace, but... everything's so misty, I can't see much. No time for talking, son. Gotta get aboard. I'm the only passenger, except for you and me, there isn't another soul in sight. And you're wearing a conductor's uniform. They promoted me. Now, come on, get aboard. I better want to. I don't like trains. I don't want to go anyplace. Hand have it. This is a special trip just for you. And you've got to be aboard. Come on, now, up those steps. That's it. Now we're off right on time to the millionth of a second. Where are we going? What train is this? It's the judgment special, son. And we're bound from this world to the next. No. No. There, or anyplace, there's tracks to judge up right outside your window and took your boy. I don't want to die. I don't want to. If you're having any choice, son, you're on the job. You're on the job, son. You're on the job, son. You're on the job, son. You're on the job, son. You're on the job, son. If you're having any choice, son, you're on the judgment special and we're hitting a million miles a minute now. Look out the window. There's the Earth way down below us. See it? Yeah. Well, I don't want to leave it. I don't want to go. Look at the stars flash by. We're going a million miles a minute and it'll take us all eternity to get there. Here, I'll put the wind up so you can see better. There you are, son. There's the Earth we left. That tiny little god of light way up in the sky. I won't go with you. I won't. Hey, what are you doing? Get down. Can't jump out that window. We're going a million miles a minute. I won't jump. I'm not going with you. Come back. Come back. Wake up, Mr. Henderson. Wake up. Wake up. What is it? What is it? Mr. Henderson, thank heaven you're still alive. I thought you were dead for sure. What happened? You closed your window. I meant to warn you that with the gas heater on, you must leave it open while you're almost suffocated in your sleep. I almost suffocate? Yes.  The rest of the night, Tom Henderson spent sitting on a bench in the nearest park shivering at the nearness of his escape. The next day, he bought himself an expensive wardrobe. Then he checked into the biggest hotel on Park Avenue. There, just before he retired, he took his sleeping tablet. Yeah. I'd fix it. I'll dream for me tonight. Ah, some layout. So this is what you can enjoy when you have money. And I'm going to enjoy it. I've been letting my nerves get the better of me. Not anymore. Feel better already. So, how goes the light? I'll sleep like a millionaire. Yes, just like a millionaire. And so Tom fell asleep. But unfortunately, he did dream. And he knew he was dreaming that he couldn't wake up. It was a very curious dream, indeed. He dreamed that he got up and dressed, rode down in the elevator, that he walked out into Park Avenue, and there, down the street, he found a tiny door which he entered. It led down a flight of steep iron stairs to a dark tunnel far beneath the ground. There in the tunnel, a man was waiting for him. The man turned and he saw it was his former pal, Joe Malone. Hello, Tom. Joe. Joe, it's you. Yeah. I've been waiting for you, Tom. But, but you're dead. I saw you killed. Maybe I'm dead. Maybe I'm not. You're dead. I know it. It's just a dream. I gotta wake up. Can't wake up.   I will. I will. Oh, Tom, come along with me. I'm here to guide you. Where? Where are you taking me? Down this tunnel. See how it stretches out? On and on. How it keeps going down and down. No. What do you think it goes to? I don't know. I don't want to know. Come on, Tom. I can't wait all night. No, I won't go. I'm gonna wake up. You can't, Tom. The night I was killed, you saw the judgment special. Now you can never get away from it. It's not true. This is, it's a dream. I'm safe in my own bed in the hotel.  Yes, I do. I refuse. Listen, Tom. Listen to what? I don't hear anything. It's closer now. You hear that? That's the judgment special, Tom. Coming through this tunnel. Train. It's a train coming. Where are you going to go? You're in a tunnel, Tom. And no way out. It's just a dream. It can't hurt me. It's coming closer, Tom. It's coming closer. No, it's only a dream. I gotta wake up. Wake up. Wake up. Wake up. Wake up, Mr. Oh, Kevin's I'm awake. I'd say not any too soon, either. What? Carrying a lantern. Oh, my. Mr. I'm a track walker. Track walker? What do you mean? I mean that I inspect the track here under Park Avenue. What? How did I get here? Well, Mr. a minute ago, I found you walking in your sleep. Your eyes tight closed down this tunnel right under Park Avenue. Park Avenue? If I hadn't met you, you never would open your eyes again. Because number 10 is due along here in three minutes. Then... Then it wasn't a dream. I... I really am in a railroad tunnel. Yes, I am. I'll say, Yar. I got here I don't know unless you came down one of the inspection doors from the street. But, brother, if this walking in your sleep is something you do often, take my advice and see a doctor. But Tom didn't go to a doctor, for he knew what a doctor would say. But it was his nerves, his guilty conscience. Now Tom felt he had to get away. Far away to a place where there were no trains to haunt him. And Donny bought a ticket on the first plane leaving for Canada. That afternoon he found himself in a tiny town deep in the heart of Canada. There he hired a French Canadian guide to take him by canoe, far into the woods, away from any trace of civilization. Late that night they arrived at the cabin where the guide lived with his wife. Tom unpacked his suitcase and joined the guide and his wife on the porch. For the first time since the wrecking of the mine train, Tom felt at peace. Oh, this is something like it. It is peaceful, is it not, Monsieur? Ah, Monsieur's nerves are better already. Yes, this is what I need. How far is it to the nearest railroad? It is 80 miles, Monsieur. 80 miles? Oh, boomers that have traveled anywhere there were tracks. 80 miles ought to be enough. Pardon? I do not understand. Oh, never mind. I've got to get some sleep now. Good night, Monsieur. Good night, Monsieur. What was that? What was what, Monsieur? That whistle then. It sounded like a train whistle. Impossible. It must have been an owl. Yeah, sure. Sorry I bothered you. Good night. Tom entered his room and went to bed. But he could not sleep. He tossed and turned and at last got up and dressed. Oh, the moon was bright. I'll take a little walk. I've got to calm myself down. There's nothing to worry about now, not a thing. Out here in the wilds, I'm safe. Perfectly safe. Tom left the cabin and entered the woods. They pressed thick around him. But an open passageway through the trees attracted Tom. He started down it, the moonlight illuminating his way. He paused and made a startling discovery. While I'm walking on old railroad ties. And there are tracks here, all rusted and loose. But the guide said there wasn't a railroad close to the 80 miles. He lied to me. He tricked me. A train. There's a train coming. It's coming toward me. There's a headlight. I've got to run. Run! Run! Marie! Marie! What is it, Pierre? The nervous one. He's not in the cabin. He has wandered off into the woods. That is strange. We must go after him. Hurry before he does himself an injury. It's still behind me. Still following me. I can't. I can't run anymore. I can't. I can't go any further. I've got to stop. I've got to stop. Judgment special, son. It runs any place there's tracks. And it follows it till it gets you. Because murdering a train is like murdering a man. You've got to pay for it. You think I'm crazy, but you'll see. Here it comes, son. No! No! He cannot be far now, Marie. See his footprints? Ah, he was running for half a mile. He would do himself harm running so hard on his darkness. It is the nervous one. We have found him.  I will turn him over. Pierre, he lies so still. Has he done himself an injury? No, Marie. There is not a mark on him. Yet his face, it is twisted with fear. Pierre, is he... Is he dead? Yes, Marie. He is dead. His heart. He killed himself by running, no doubt. But what was it he ran away from? There is nothing dangerous in these woods. The mysterious traveler again. Poor Tom. The tracks he found himself on led to an abandoned logging camp. They hadn't been used in 20 years. And no train could possibly have run on them. Except a ghost train. But of course, none of us believes in ghosts. So we just have to accept the coroner's verdict, which was heart failure induced by overexertion. Just the same. If you ever see a train running without lights and going faster than the wind, don't be too sure it's only your imagination. And next time you hear a distant mournful whistle in the night, you... Oh, all this talk about trains is making you nervous and you have to get off here. I'm sorry. But I'm sure we'll meet again. Shall we say... next week, at the same time? You've just heard the mysterious traveler, a series of dramas of the strange and terrifying. In today's cast were Maurice Tarplin, James McAllen, Joe Julian, Breiner Rayburn, and Cameron Andrews. Original music was played by Charles Paul. Mysterious Traveler is written, produced, and directed by Bob Arthur and David Cogan. Listen next week to a tale titled... The Mandy Insects Hated. A Strange and Shibri Tale of the Mysterious Traveler. The Mysterious Traveler has come to you from our New York Studios. Car Caruso speaking, this is the Mutual Broadcasting System.


Hey, everybody, I'm Lance Goyke, and today we are discussing the eccentric pull-up. So how can I lengthen the lowering phase of my pull-up to ensure that I'm using those muscles correctly? So why would I use, why would I lengthen this lengthening phase of the muscle contraction? Why wouldn't I just do normal pull-ups? Well, if you're not strong enough to do normal pull-ups, the eccentric variation is fantastic for it. We are stronger. We can produce more force as we lower ourselves, right? I don't have to overcome the weight of gravity. So just the lowering phase of the exercise is easier, right? As my body comes down, my muscles get longer. It's also a nice way to kind of accentuate the mobility of this. If you're finding that you're not really getting yourself all the way down there and actually getting a muscle stretch, it's really nice to force you to do that. It gives you more time to think through stuff.  And some of that mind-muscle connection is, I think, really important for people learning how to actually control their bodies rather than just flopping around and doing whatever. On that note, if I'm lengthening this, then it gives me more time to fix something that might be wrong. So if I'm doing something wrong during my my chin up and I can't quite just cue it right out of there, then maybe I can lengthen. I can move slower even on the way up. But we're talking about the way down today. I can move slower on the way down and try to find that right position. Generally, this is most applicable when you're doing your pull-ups, but you're letting your back arch a whole lot. You'll see this nice steep curve and your low back. I'm going to do it for you.  And what I want you to look like is like this, with your legs kind of pointed forward. When we do the pull-up, if you if you just pulled vertically straight up, you'd hit your head on the bar, right? So we have to lean back a little bit. So your legs need to follow you. They need to come forward as well. And I need ab tone, core security. If I'm going to hold a good position there. So the eccentric pull-up is a nice way to really focus on finding what that feels like and getting it in the right spot. OK, nice, skinny abdominal region with the feet slightly forward. Lastly, there are three phases of a muscle contraction. There's this lowering, there's a short hold phase. And then there's a shortening phase on the way back up. Sometimes I can train those phases specifically. So I might take a program and work just this lowering phase, work some eccentric pull-ups in some long lowering phase pull-ups in and use that to build extra strength in that particular part of the rep. Then maybe I dedicate the next program to isometric strength. Maybe I hold for 20, 30, 40 seconds and try to increase the amount of weight that I can stabilize in a holding position, in a static position. And then I start to do normal reps again. Maybe I'm working on pulling myself up faster so that that concentric phase, that shortening phase of this exercise is then more beneficial for me. And you'll notice that even just training one phase like the eccentric only will help your normal reps as well. And I listed that as you could do program to program to program, but you could do day to day to day throughout the week as well. So that is the lovely eccentric pull-up. Definitely give those a shot and let me know how sore you get.


I know exactly what you're saying yourself right now. You're saying Matt. What is this? You're saying Matt. What is probably what is father? What is all-pro football 2k8? Like actually, what is this? I asked my mom to ship me NCAA football 14 from my house back in Michigan because I knew I had a copy and that things like 300 bucks So she ships me NCAA and she's like Matt. I also found this When I bought this, I don't know who bought this. I don't know where this came from But this is Xbox 360s 2k sports all-pro football 2008 it says there's over 240 legends full customization This is football Resurrected. I've got L way on the cover Barry Sanders Jerry Rice. I literally have no idea what's gonna happen when we load this game up But we're definitely gonna play it. So what I don't understand is I thought EA has had the sole exclusive License to make these games for forever. I thought the last 2k football game was like NFL 2k5 or something But without further ado, let's hop in. So team create click RS to view star card So I get two gold star players three silver and then one and six bronzes. Wow So who's my gold player one up? Wait, so this is how I build my team. Yo, they have X factor abilities, bro All-pro football 2k8 was doing this 13 years before Madden was Joe Montana L way Johnny Unitus Otto Graham Roger Stalvick Sammy Baugh. I don't know how he says now be honest Steve young Trey Aikman Warren moon I think about choosing all pro players gotta be a hat back and it's gotta be Barry Sanders His abilities are branching tackles cutback ability quick feet speed burner and finesse You're a lot I'm sorry Barry. I'm sorry Barry. I have to go to the Ronnie lot has big hit ballhawk loose ball magnet leadership bonus and run I mean, I obviously don't know what those do right, but oh wait, it'll tell me so free safety Ronnie lot loose ball magnet never has a knack for coming fumbles keen sense for the ball on passes Particularly adept at big hit tackles with RS makes his teammates better in a sixth sense It allows him to hit the hole. I kind of want to go Ronnie lot So OJ Simpson and Ronnie lot are gonna be my gold star players. I OJ Simpson, bro Let's look at OJ Simpson's abilities extra gear when running away from defenders top-notch agility Top-notch speed. All right silver star players.  I get run It's really late. I'm bodily for Hawaii. So it's too late for me to be recording Randall Cunningham I can get a silver star we scramble quick these beaver rockin on the QB evasion as soon as makes me good scrambling quarterback Herman Moore. He's a lion. I got to go with Herman Moore Gary Clark. Wow. I don't know have these do I do know Andre read though because he was in men mobile 15 and my mobile 16 what we'll go Randall Cunningham Andre read We're gonna go add to talk John's a six-foot nine D and damn he is doll itself I want my man's blocking for me arm of steel Meryl Hoge. I'll grab Dwight Clark Meryl Hoge Hodge Damn Pete Metzalars never heard of this dude. He played way back in the day played for Detroit and he's six with seven Let's go with him Steve Nisniewski. I do know this guy. Let's go with him Basically just going up. I know Tony Bacilli to okay, Brian Bosworth. I get the boss.    I want to be the Cougars so I can be just like your mom City name East Lansing they have East Lansing what the what are the odds out of all these cities? They have East Lansing bet we're meeting in the Cougars Park where your mom grew up You can make custom duties. Yo, this is so lit.  All right. It's literally playing stream. Oh rock music There's a commentator from Cougar Park the Boston Miniman Versus the East Lansing Cougars Let's go. We're kicking off, baby. This game's starting out pretty hot, too. All right. I'm on Bosworth. We're gonna be laying big hits That's a handoff. Where's Ronnie lock? Where's Ronnie lock? There he is the game definitely moves slow I'll say that right out the gates.  Yep, same exact play. Oh, we missed Watson you better get to that man. You better get to the end Yeah Another play but we stuff them this time. Let's go.  What's he doing a pitch a pitch? Let's go Brian Bosworth third down Four to go. Oh, they're passing.  Come on get through get through No, good.  All right. Now I'm gonna play some offense though. Let's see how we can do here I got to remember not to click. Oh another penalty. I literally have no idea what I'm doing This could be a handoff or not. I have no idea. Oh Oh Jay Simpson second and seven we are gonna pass Let's try scrambling with Cunningham. Let's see if that's at all viable I'm just gonna dump this off to OJ We got to make something happen boys. We got to make something happen. All right, Andre. Oh Horrible ball for Randall Cunningham. All right, it's fourth and ten. We're gonna run deep outs here See if we can convert. This is not looking good. Oh, oh, he's up there. He's up there Don't look at his face. He knows bro.  Listen, my pizza was in the oven and it was It's a vegan cauliflower pizza and I got field gold on but that's fine I'm going for touchdowns.  I just downloaded this like chill out That was the slowest throw ever, bro. All right, we're hitting medzalars. We're hitting medzalars on this round right here That's what we're gonna do.  I'm gonna hit Simpson. Oh He's there. Oh easy Randall. Just take off bud. Oh, get it. Oh, what's the penalty rough the passer? Did the Boston man man pay these roughs bro, that's my fifth penalty It's fourth and 19. All right, let's see what we can do boys. Oh No, why what he runs that he ran the counter again and he scores on me, bro It's just like Doug Flutie's maximum football. I'm getting cocked by the CPU. They're literally so good I'm playing on like Hall of Fame. Okay, Ronnie lot. Okay, Ronnie. Oh Let's see if this sets up is incapable of throwing a good pass. Why do you put the play of the game if it's gonna cause it? I'm yelling at a game made 14 years ago. Yeah, my boy. OJ. Please get some yards like please There's literally nothing I can do.  Okay. Okay, Simpson Okay. Hey, I got some yards that time, baby. Get me out To release me. I have been a hostage for five minute quarters for four quarters An absolute hostage.    Like I fixed the sliders and I still got Dicta like absolutely massacre all pro football 2k8 though. We tried it. That's all I could say. I tried it Hey, I appreciate you boys for watching that was tough. Um, I will see you in the next video. Peace out


This is our second year operating the Project Search program. Our students are poised to really make an impact. Throughout the year, I have heard over and over and over again from many of our team members here that our Project Search interns have brought so much to their departments. Throughout this internship, the students have acquired employability skills in a variety of settings while maintaining communication skills and establishing real-life experiences. I wish each and every one of our Project Search interns much success in their future endeavors and I thank you for all your hard work in contributing to the patient and family-centered care.


And outside Africa, world leaders descended on London on Sunday, September 18 to pay tribute to Queen Elizabeth on the eve of her state's funeral. U.S. President Joe Biden, Brazilian President Jay Bolsonaro and Canada's Justin Trudeau were among the hosts of world leaders in the British capital ahead of the funeral service on Monday. Biden, amongst calls of dignitaries and royals from Europe, Asia, Africa and the Americans have arrived in London for Monday's funeral, say the Queen's death at 96 years of age had left a giant hole in the global stage. Hundreds of thousands of people have floored London to bid farewell to Britain's longest reigning monarch with people from all walks of life from around the country and overseas queuing for hours to file past her coffin in a solemn stream.