Good morning, everyone. I'm Dr. Smriti Khasa. Currently, I'm pursuing my third year of residency in radio diagnosis in Maharshi Markandeshwar University, Mulana. Today, I'm here to present a paper on the title, a case report on radiological findings in partial anomalous pulmonary venous drainage. Partial anomalous pulmonary venous connection is a rare cardiac anomaly with prevalence of approximately 0.4 to 0.7%. Patients are usually asymptomatic or mildly symptomatic. Therefore, PAPVC is usually incidentally identified on imaging. 90% of the cases are right-sided when one or more of the right-sided pulmonary veins drain into the right atrium, coronary sinus, or a systemic vein. PAPVC creates a left-to-right shunt in the heart similar to ASD, VSD, or PDA. This causes right-sided fluid overload, pulmonary vascular hypertension, and right-sided heart failure. The most common anomaly is the anomalous drainage of right superior pulmonary vein to the right atrium or superior vena cava. This pattern is commonly associated with sinus venous type of atrial septal defect. 10% of the cases are left-sided. In isolated left-sided PAPVC with an intact atrial septum, the patient is usually asymptomatic in childhood. Only in adulthood can the symptoms appear, which may include dyspnea, fatigue, palpitations, chest pain, or peripheral edema. Left anomalous pulmonary veins commonly drain to the left brachiocephalic vein via a vertical vein or into the coronary sinus. A rare form of PAPVC is scimitar syndrome that involves the right lung and is associated with hypoplasia of the right lung. The key imaging goals in anomalous pulmonary venous drainage are as follows. In total anomalous pulmonary venous drainage, we have to describe the pulmonary venous connection type, which is of four types, supracardiac, infracardiac, and mixed. And we have to identify the areas of pulmonary venous obstruction, confirm the left-to-right shunt, and to identify the associated abnormalities. In partial anomalous pulmonary venous drainage, we have to describe the pulmonary venous connection, assess the branches of pulmonary arteries, quantify the ventricular volume function, and assess the right atrial dilatation. We have to quantify the shunt. Now talking about the case I'm going to present, a 47-year-old female who was on levothyroxine for management of hypothyroidism for the last 20 years, presented for an outpatient appointment with shortness of breath for one year, which had aggravated since the last one week. Shortness of breath was associated with orthopnea and paroxysmal nocturnal dyspnea. She also complained of palpitations and heaviness of chest. On examination, bilateral basal and infra-axillary crepitations were noted, and bilateral pitting type of fetal edema was noted. Laboratory investigations were sent, most of which were normal, except for a low hemoglobin. Chest x-ray findings were suggestive of cardiomegaly and prominent pulmonary arteries. 2D trans thoracic echocardiography was also performed, which had the following findings. Moderate right-sided heart enlargement, diastolic septal flattening, mild pulmonary hypertension, right ventricular systolic pressure was increased, and measures approximately 45 mmHg, intact atrial septum, preserved left ventricular function. Given the patient's complaints of aggravated dyspnea results of the investigations, she was referred to the department of radiodiagnosis for CT pulmonary angiography. CT pulmonary angiography was performed. The first film is an axial section. It shows the main pulmonary artery and its right and left branches to be dilated. The second image shows marked dilatation of the right atrium as well as the right ventricle. Left atrium and left ventricle appear normal. This is a coronal image in which left superior and inferior pulmonary veins drain into the left atrium. That is a normal finding. Right pulmonary veins are not seen to be draining into the left atrium. Right superior and middle pulmonary veins are seen draining into the inferior vena cava. In this image, we see that there is an anomalous drainage of right pulmonary vein. Right superior pulmonary vein here is seen draining into the right atrium, just below the superior vena cava drainage into the right atrium. In this image, another small pulmonary vein from the right middle lobe is seen draining into the inferior vena cava at the level of its drainage into the right atrium. This image, there is a small suspicious communication between the right atrium and the right ventricle at the level of mid atrial septum. However, no defect is seen in the atrial septum at the level of superior vena cava or inferior vena cava drainage into the right atrium. So no sinus venosis type of ASD is seen in this case. This image, right inferior pulmonary vein is seen draining into the supra diaphragmatic part of the IVC at the level of its drainage into the right atrium. Right lung appears normal in size. No hypoplasia is seen. Left atrium and left ventricle appear normal. Left superior and inferior pulmonary veins also appear normal. So this image in the lung window shows marked areas of patchy mosaic attenuation seen in both lungs with marked prominence of pulmonary arteries and veins. Streak of pleural effusion is also seen on the right side as well as on the left side. So the diagnosis in this case was partial anomalous pulmonary venous drainage. Right sided pulmonary veins draining into the right atrium and supra diaphragmatic part of the IVC as described with associated pulmonary artery hypertension. This is being followed by a brief discussion on this topic. Normally the four pulmonary veins drain into the left atrium as we can see in this image. Pulmonary veins may connect abnormally to a site other than the left atrium. Usually right atrium, systemic vein or coronary sinus. If all the veins connect abnormally, then it is described as total anomalous pulmonary venous connection. If less than all the veins connect abnormally, then it is termed as partial anomalous pulmonary venous connection. Now we'll discuss total anomalous pulmonary venous drainage. In TAPVD, a complete left to right shunt causes all of the pulmonary venous return to mix with the systemic venous return. In TAPVD, the pulmonary veins coalesce posterior to the left atrium, but they do not drain into it. Now on the basis of the drainage into the left, into the right atrium, it is divided into four types. Type one is supracardiac, which is the most common. 50% cases are supracardiac type. The drainage is via the left ascending vein to the left brachiocephalic vein and then to the superior vena cava. Type two is cardiac type in which the drainage occurs via enlarged coronary sinus directly into the right atrium. Type three is infracardiac in which the drainage is via a descending vein which passes through the diaphragm, either into the inferior vena cava or into the portal venous system. The infracardiac type is associated with a degree of obstruction as the descending vein passes through the diaphragm and is potentially more severe with superimposed pulmonary venous hypertension. So this results in hepatomagalli and pulmonary edema. On chest x-ray, we see a normal size heart, but interstitial edema is seen. In the supracardiac and cardiac variants, which present with the left to right shunt, intracardiac mixing and cardiac failure, the chest x-ray findings include cardiomagalli and snowman appearance, which is also called as figure of eight appearance. In the first image, this year, chest x-ray film PA view, in which snowman figure appearance is seen. Now discussing the partial anomalous pulmonary venous drainage, it is an asynotic condition which results in a physiology similar to atrial septal defect. The number of veins involved determine the magnitude of the shunt and the clinical symptoms. It is associated with superior and inferior sinus venous atrial septal defects. Now discussing the scimitar syndrome, in this a portion or all of the right lung pulmonary venous blood flow dames into the IVC, azagus system, right atrium, portal venous system or into the hepatic vein. Other findings include right lung hypoplasia. This is a cardinal feature of the scimitar syndrome. Other findings are cardiac dextral position, pulmonary artery hypoplasia or atria. Systemic arterial collateral blood supply to the lateral lung may also be seen arising from the aorta or its branch vessels such as the celiac axis. A curved vessel is seen here mimicking the right in the right lower zone mimicking the scimitar sword, hence the name. Thank you.


Ukraine says Russia fortifying coastline in Crimea. Ukraine has said that Russia is fortifying its position in the Crimea peninsula, said it annexed in 2014. Ukrainian Defense Minister's chief intelligence directorate said on Thursday that Kremlin was fearing the landing of Ukrainian troops in the peninsula and preparing to prevent such attack. Particularly, a network of mine barriers and trenches is formed along the coast near the village of Molochnyi in Saky district. In addition, the so-called dragon steers, rows of concrete pyramids supposed to stop the advance of heavy equipment are being placed, the agency said. Russia annexed Crimea peninsula in 2014 amid the wake of pro-democracy movement in Ukraine and has been using the region as a launchpad in its fore. It started in the country back in February. In October, Ukraine partially destroys the Kerch Bridge, connecting Crimea to mainland Russia. Ukraine has carried out several other attacks on Crimea since February, including the one on Kyiv-Russia naval port at Sevastopol. Ukraine's other four regions, Donetsk, Luhansk, Zaporozhye and Herzog were also illegally annexed to Russia after a sham referendum held in the eastern region back in September.


What's going on guys got Kyle here relating sports cards, and we are riffing 2023 tops archives signature series retired player edition It's a 20 box case number nine random hit style How's it gonna go guys on the random hit style we'll get all these boxes out We'll get um we'll have Donnie typing the names as we go And then we'll do two randoms at the end with the names of the hits and the names of the people in the break And we'll line up see who gets what good luck here guys 20 box. This is number nine Typing all righty guys good luck 20 box number nine Random hit style box one open three of these so far and hit two one-to-ones Know if we're gonna be able to keep that that percentage going Would be kind of crazy one-to-one. We got Greg Maddox for the Cubs Three for four three for four. Yeah, that was immediate nice one there, too, man. Greg Maddox for the Cubs that one is on a What do we got here? 1980 1980 bowman one of one Greg Maddox. Good luck on that one guys Box two that was pretty incredible time Or two for four now, can we go four for five is the real question I guess now One of one. We got d-backs Brandon Webb four for five That one is Brandon Webb from 2010 on the tops chrome nice refractor there Brandon Webb for the d-backs One of one Alrighty four for five. I guess we'll uh Was it 1990? I gotcha 1990 tops on that one the Maddox 707 dang it almost got me Phil Hughes Phil Hughes twins. That's seven of seven very close You if you reduce it there. We got a 101 Seven of seven Phil Hughes on the twins there that one is from 2014 tops 2014 tops paper I'm just gonna keep yelling one-to-one either way. I don't care box for that does it look like one-to-one at first It got me it got me This one is not it is to 65 Kent Herbeck Kent Herbeck there for the twins again this one is 19 1987 tops 1987 tops Kent Herbeck Donnie Box five box five sorry We've got to 85 or yeah 85 for the Yankees, it's Hiroki Corota Hiroki Corota there for the Yankees that one is from 2013 tops 2013 tops Hiroki Corota the auto the 65 box six This one is one of one It's goose gossage on the rich gossage Padres there on the insert all-star collector edition from 1986 Goose gossage on the one-of-one nice one there Do not write we're three for six on this. That's all right Goose gossage one-of-one 1986 all-star box seven It is to ten Bucky Dent for the Yankees seven of ten Bucky Dent Can't say I've ever heard him before heard his name before from 1979 tops there That's a throwback on this one Bucky Dent seven of ten from 1979 tops Bucky the winter soldier Yeah, I wouldn't mind having the winter soldier on it be sweet You have to have like Yeah, you don't have to have missing one. I guess not as not as tight. There's a purina purina. It's a 33 It's Jim Palmer on the auto the tops Purina company Interesting, that's the dog food. I believe Yeah Yeah, that's interesting first annual collectors edition. That's a nice one there Jim Palmer for the Orioles Hall of Famer Nice one there. Good luck on that one guys Box nine. These are fireman one of one and we got Ryan Sandberg on the Allen and Ginzer insert Nice one there 2018 Allen and Ginzer Ryan Sandberg on the 101. We are getting some Hall of Famers right now guys This has been a sick case Ryan Sandberg for the Cubs there on the one-of-one from 2018 Ginzer You're killing it right now. Come on box 10 I think that's five one-of-ones four It's only that not bad This one is autograph redemption. It's gonna be CC Sabathia CC Sabathia the 2013 retired player edition. Let me see if they got a team on the checklist there It does not say a team on the card. Give me one second here guys Well, CC well, I mean doesn't matter. It's all random. Oh, that's true. That's true Donnie save the day CC there. It is random hit. We don't need to know the team It doesn't even tell me so that's all right Thank You Donnie. Yep. No problem. Thank you Donnie. Thank you. Thank you, Mick We are figured it out here guys appreciate it Jeffrey taking some teams appreciate you Kristen taking a spot in upper deck Alrighty guys number 10 number 10 is up next. We still got 12 to go still 12 to go on number 10 Halfway through this one box 11 This one is 9 of 33 Fred Lynn for the Orioles there on the throwback That one is from 1986 tops Fred Lynn there for the Orioles been a lot of Orioles cards The Orioles a lot happier now or back then that's well Box 12 Look at Donnie using his noodle. Yeah, indeed that Eagles hat man. It's going There's a Paul O'Neill there for the Reds number 37 of 57 Paul O'Neill for the Reds that is on a 1988 tops Paul O'Neill box 13 It's a good question we got to 16 this one's gonna be Doc Gooden for the Mets That one is 4 of 16 85 record breaker Doc Gooden on the buyback Now one is from 86 tops nice doc there white Gooden Box 14 Still 12 to go guys on the next one breaks next got a divisions case. That's full as well There is a chance we'll do that one first potentially here guys, but let's get this one filled up for the next one archives number 10 This one is season highlights to 23 or number to 23. It is Gagné Eric Gagné there nice one good picture 3 of 23 on the Gagné for the Dodgers season highlights box 15 is 45 of 45 it's going to be Brian Wilson Brian Wilson on the 2012 Allen and Ginter the Giants there Brian Wilson on the 2012 Allen and Ginter box 16. Hey, thank you Seth taking two spots Thank you Seth We're down to 10 now. I'm 10 Breaks next guys box number 16 Stuff is fun man Like the throwback players man the one-on-ones The old cards the buybacks are sick man This one is the 28. It's gonna be Jim Abbott for the Yankees there 17 to 28 Jim Abbott From 1994 tops 1994 tops that that card does remind me of 94. I Was just born that year, but you know 17 Yeah, it's it's fun man. Oh, I'm sorry to hear that John. I hope you do feel better man I'm sorry to hear that.  I don't think it's a 91 tops there tops stadium club. Yeah Like a regular shirt. Yeah, I like it box 18 Hey, that's good to hear John. That's good to hear man Here is the 45 Paul Canerco for the white socks Paul Canerco 9 to 45 That one is on 2010 tops Paul Canerco box 19 god Vlad Guerrero senior For the Orioles there. That's a weird one Vlad Guerrero senior on the one-on-one for the Orioles This is a lot of one-on-ones in this case man. It's been a good one Hey, thank you Frank taking a spot in the next one down to nine guys single digits Vlad Guerrero senior on the one-on-one nice one there. Good luck on that one guys One left guys number 20 number 20 last one It is one of one Mo Rivera nice one there 2016 there's my 2018 Alan and Ginter one of one Mo Rivera boom What a freaking case man Nice hit there.  We'll do a random here. Let me roll a dice. See me times We're gonna go when we do do it do do it Oh Seven Four and three will go seven times guys. Oh your seven times man. That was some fire Still got spots in the next one guys nine to go nine to go Alrighty guys, we're gonna go seven times seven times on the random I've got Brett V down to Timothy F seven times There's one two three four five six seven Samuel down to Ezekiel and our hits got Urbeck down to Mo Rivera one-on-one. We'll go seven One one two three four five six seven got Dwight Gooden down to Brandon Webb on the one-on-one auto See what we got guys. Let's get them lined up Alrighty guys got Samuel H with the dog good into 16 Curtis has the Phil Hughes the seven Timothy F has Jim Abbott the 28 Christopher S got the Mo Rivera one-on-one nice one there Christopher Edward got the Vla Gerrero one-on-one back-to-back there Jason H with the Kanderco to 45 Nick C had the Greg Maddox one-on-one Philip M had the Goose Gossage one-on-one Matthew R had Devon White to 36 we got Jeffrey and with Fred Lander 33 Christopher S with Gagnier to 23 We had Michael D with the Bucky Dent to 10 We had Jason R with the CC Sabathe redemption Ezekiel got the Paul O'Neill Auto 57 Peyton got the Ryan Samburg to one-on-one nice one there Peyton We had Ryan R with the Brian Wilson John A with the Jim Palmer Brett V with the Kudoa to 85 We had Michael G with the Kent Urbeck to 65 and Ezekiel had the Brandon Webb to one Alrighty guys that will do it for the break appreciate you guys. That was a fun one man. Good bit of one-on-ones there Let's get this next


It was the end of the beginning. Man lifted his eyes from the earth and looked above. First he knew awe and wonder. Then he began to dream. It has been a lengthening journey, a continuing odyssey. The pioneers of naval air helped create the age of flight. They led us away from the beginning, through the darkness of the unknown. They were rare men. On fragile ships of wood and wire they rode their dreams into reality. Into the present where they remain. Their names alive among us still. Ellison. Rogers. Cunningham. Smith. Chevalier. Bellinger. Billingsley. Murray. Muston. McElvain. Richardson. Softly. Bronson. Whiting. They were called Eagles. The naval aviators of today are the direct descendants of the pioneers. Their wings of golden reminder of the past. The wings of Eagles. Pensacola, Florida. A city that remembers the beginning. A name synonymous with the growth and development of naval aviation. In the official chronology is recorded the following. January 20th, 1914. The aviation unit from Annapolis under Lieutenant J. H. Towers arrived in Pensacola to set up a flying school. Since 1914 they have come here by the tens of thousands of flight students, inheritors of the dream. Flight training is a school for survival. A unique proving ground. In every aspect there is a purpose. A reason for each chartered challenge along the road. A naval aviator must know wind and weather. Understand the stresses of heat and cold. Be able to function and survive on land and sea. He must know the elements and command them all. Most of all he must master himself. It is another of the constants. One of the things that does not change. The demands of basic and pre-flight are perhaps the most rigorous of all. A man with his head in the clouds is asked to keep his feet on the ground. It is asking a great deal. What is the force that sustains the flight student through the long hours of classroom and theory? Perhaps it is a dream. That vision in his mind's eye that links him with the eagles of the past. And to a future all his own. Bill Driscoe and our eagles of today. Pilot and radar intercept officer, RIO. They are the first dual aces. A designation hard one in skies over North Vietnam. They share their past with flight students of the present. The eagles of the future. I'm sure Randy would agree with this. There are some things in the air combat maneuvering environment that are always the same that don't change. There are certain attitudes and philosophies that were the same in World War I and World War II and today. There are some refinements and subtleties of course in the jet age that certainly did not exist back in the propeller age. But in the final analysis, it's one man in a machine versus another man in a machine. And there are certain things that we could talk about in the fighter air-to-air tactics. And we could talk with a World War I fighter pilot or a World War II fighter pilot. And the things that we would talk about would be almost exactly identically the same. We have a firm belief at the Navy Fighter Weapon School. The first man to see the other man is probably going to win. And if he doesn't win, he's probably not going to lose. Be it on radar or be it through eyeball. Times have changed a little since the time of Rick Tobin, Oslo Boca, Imelman, Galan. And since the time of McCampbell, the biggest difference that we face is that we only saw MiGs three times. And one time there was a massive MiGs up. But when McCampbell was flying, they had large formations going against large formations. They brought a hundred and raised it to. Man against man, plane against plane. It is a familiar litany. The past influences the present and affects the future. This is the true story of the Naval Aviation Museum. A progression of history that can be felt and heard as well as seen. Displaying superb airmanship and extraordinary heroism. Inspiring leadership. The President of the United States in the name of the Congress takes pleasure in presenting the Medal of Honor. A record of brilliant successes in aerial combat achievement unsurpassed in this war. By courageous, determined, and inspiring efforts in the face of utmost danger. Within these walls, the span and scope of Naval Aviation becomes a single fabric. A three-dimensional tapestry that weaves and blends together across the years. Ships and planes. Men and events. It is a voyage through space, a trip in time. We make the journey guided by the eyes of eagles. Men who with their lives wrote what will be found along the way. In November 1910, Eugene Ealy, a civilian pilot flying a Curtis pusher, took off from a wooden platform built over the bow of the U.S.S. Birmingham, Anchorage and Hampton Roads. Naval Aviation was underway. In the beginning, the tools at hand were barely adequate. The men were better, far better than the machines. Eight years before Lindbergh, the NC-4 flies the Atlantic, bringing the world closer together. The Navy's first carrier, U.S.S. Langley, becomes the realization of commitment to the air, as well as the sea. America in the early 30s. A small, exuberant naval air-armed tests its wings with unbounded enthusiasm. The world struggles with depression, the horizon darkens. Some nations appear to discover strength and dictatorship. It's a strange, disquieting time. A young man from Mount Willing, Alabama patrolled the fringes of this twilight world from the cockpit of a PBY. Thomas Muir would one day command the Pacific and Atlantic fleets, would be chief of naval operations and serve as chairman of the Joint Chiefs of Staff. Such lofty heights were far away and unimagined. The year is 1941. In those days, without radar, all searches were by eye. And this meant two things. One, you could only search in a daytime. And two, one could only take a sector of about nine to ten degrees around a compass. Francis, this would have meant that it would take 36 aircraft on continuous patrol to cover the area and the approaches to Pearl Harbor. And consequently, the probability of detecting a specific ship under those conditions was very low. I was at Pearl Harbor when the war began. We lost practically all of our aircraft from strafing and bombing on the ramp on Fort Island. There was just total chaos in the harbor. Oil was burning all over the place. Actually, black oil was two, three inches thick all the way around Pearl Harbor. As the Japanese progressed in their invasion of the entire southeast area, the fighting became more intense. And my major experience occurred on the 19th of February when I was patrolling in search of the Japanese aircraft carriers and suddenly I encountered a flight of nine zeroes. And these aircraft were equipped with a fragmentation projectile which had a very slow velocity.  And they came right into the cockpit right over my shoulder, right into the instrument panel. An aroused nation armed, but an arsenal of democracy cannot be created overnight. Flying from U.S.S. Hornet, Army Air Force B-25s strike at the home islands at Tokyo itself. In the Pacific, the Navy buys time with hit and run raids. Captain David McCampill, Medal of Honor, Navy Cross, 34 victories, leading ace in the history of naval air. Through the fiery skies of the southwest Pacific, Dave McCampill and those who flew with him brought us to the turning point. The roll call of recovery begins. Guadalcanal, Buvenville, the Coral Sea, Cabal, Tarawa, Casablanca, Sicily, Salerno, strange exotic names in haunting counterpoint to scenes of violence and death. Kill your forces, multiply, becoming vast armadas whose fleets of aircraft darken the skies and hasten the end. Normandy, Saipan, Guam, Iwo Jima, Okinawa, the Inland Sea, names that will not be forgotten, landmarks on the road to victory. For the carriers, most of them, the victory soon turns to silence. 165 aviation ships are on active service at war's end. The number quickly falls to less than two dozen. Yet men do not forget it's Admiral John Thatch, fighter pilot, squadron commander, one of the architects of victory in the air in the Pacific. Jimmy Thatch is one of those who will forever hear the sounds of yesterday. Box him in, box him in, move the Ryan down, down to the west again. Remember, victory proves transient. When conflict erupts in Korea, ships and planes are not so easily frowned. Once again, brave men stand ready. Vice Admiral Bill Hauser, currently Deputy Chief of Naval Operation for Air, was part of the nucleus of resistance, one of the stubborn few. Corsair meant home to me at that time. It's a rugged airplane. It was fast for its time and powerful, very versatile. It served as a good fighter and as a good attack airplane or bomber. The Corsair was a veteran. During World War II, and of course these were improved models of the same airplane, it was known as the Bent Wing or the Bent Wing monster, the hog. The Corsair, I think, will remain one of the most remarkable airplanes ever developed. The Navy air-to-air action in Korea was limited. Principally, this was a war of close air support, against a land power, not a sea power as we saw in World War II, in support of another land power and the Navy did get in and conduct sustained operation for over three years. At time of transition, years following Korea, years of peace, naval aviation begins to extend itself to seek new directions and conquer old forbidden frontiers. It is the genesis of an age of acceleration, records and research, experiment and exploration. It is a time when the improbable becomes routine. Project test pilot during C-130 carrier trials aboard USS Forestall is Commander James Flatley III, famous son of a famous father, Admiral Jimmy Flatley, World War II ace and fighter tactician. Jim Flatley is logged more than 1,300 arrested carrier landings and commanded to squadron in Vietnam without the loss of a single aircraft. Father and son, the Flatley symbolized the passing of the torch, the continuity of naval aviation from one generation to the next. Vietnam. At first it's an irritation, a mild intrusion of the national consciousness. That would change. For those who are there, Vietnam means participation in a bitter conflict that seemingly is without end. July 18, 1965. Mission, military installations a few miles south of Hanoi, near the famous bridge at Tan Hoa. Crews and crews return to the carriers. Commander Jerry Denton is not among those who come back. In the prison cages of North Vietnam, an eternity of enduring begins. With him, thousands of miles apart, others endure no less. Their lives suspended in an agony of waiting. While for some, the world stands still. For others, the earth is but a point of departure and then a destination. Apollo lifts the heart of America and touches the soul of man. Who is brief? Advance and innovation. Positive accomplishments are obscured in the swirling controversy of Vietnam. The face of war has changed. There are no clear cut victims. Cost remains high. Still, there are those who willingly pay the price. And those who pass the harshest test. Very welcome, sir. We're so glad to have you back and so thankful for what you and all of you have done for us. We are honored to have had the opportunity to serve our country under difficult circumstances. We are profoundly grateful to our Commander-in-Chief and to our nation for this day. God bless America. God bless America. Where is the enemy? Where are the ships and planes of yesterday? Gone. Abandoned. Neglected. Forgotten. Most, but not all. The Naval Aviation Museum is a commitment to the rediscovery of history. History is a place for the machines a process of recovery begins. What is actually involved is more, much more than the restoration of aircraft. The Naval Aviation Museum is a focal point for the sweeping panorama that is the story of naval air. A gathering of eagles. For the machines, skill and patience are given their reward. A dimension, time, is successfully challenged. The enemy has been defeated. The reality of yesterday is now. If we could somehow represent the advancement and achievement of the years of Naval Aviation, that singular individual could well be this man. Captain Charles Pete Conrad, United States Navy, retired. I actually started doing some of my first flying myself in the N3N as a boy. I was born in 1930. At that time, we'd hardly exceeded a couple of hundred miles an hour and hardly gotten above 25,000, 30,000 feet. And by the time I got to college to take aeronautical engineering, we had, at that point, just begun to break the sound barrier. And by the time I got to flight training in 1953, they were just beginning to go twice the speed of sound. And then in 1960, 1961 and two, we went into space. That's a very short time span. We've gone a great way in order... The odyssey of Pete Conrad is the odyssey of Naval Aviation. From the training fields of Pensacola, from the deck of a carrier to the surface of the moon. We're out at 19,000 feet. I got something on the horizon out there. I got some craters too, but I don't know where I am yet. Okay. I'm in a vibe of P64. Okay. I'm excited. Look out there. I think I see my crater. Hey baby, I'm not sure. Coming through 7. P64, Pete. Pete, there it is. There it is. Robert got right down the middle of the road. Outstanding, Pete. He's excited right for the 7 of the craters. I can't believe it. Amazing. Fantastic. That's what I see sitting on the side of the crater. Well, sir, there it is. Yes, sir. Does that look neat? It can't be any further than 600 feet from here. I can walk quite well. It seems a little weird, I'll tell you. Hey Al? Can work out here all day. Take your time. For the Pete Conrads of this world, nothing is beyond reach. There are no barriers. Just challenges. Only the planets are left in their precarious isolation. Beyond them, only the stars remain. Waiting. Waiting. The odyssey ended. Or is it? For naval aviation, the odyssey, the journey may have just begun.


Oh, that's what we bought here. What is this my muscle powder? What are you doing that?  Oh, it's so good So it's week five and this is a big week in my building block training regime and I got to tell you this bike is Absolutely killing me now for those of you who have been watching the series and can understand my Aussie accent You'll know that I said I was gonna have a week off this week this vlog series because a mate's bucks Got in the way of the target event, but things have changed which I'll explain shortly I'm just gonna pull over and have a little supplement I'm starting to supplement my training regime now, which I'll share with you Pre-write coffee and then I'm gonna get into the session many of my subscribers will have seen me drink this before It's called HVMN ketone not sponsored I do have an affiliate link though, which also enables you to get a little bit of a discount as well I trial this did a review wasn't sponsored enjoyed the drink and I think there's a couple of reasons why I think it's Beneficial one is it can help with performance gains. How much is up for debate? But for me as an aging athlete when I do these heavy sessions like I'm gonna do today Fatigue is pretty serious glycogen depletion in the muscle and this because it's an additional energy source So which you're gonna be utilizing as you train heavily it limits the amount of glycogen depletion and Reduces your fatigue and assist in recovery. So that's what I'm going to be using it for today Tastes like rocket fuel wouldn't have it for every hardcore training session But definitely in your hard weeks when you're feeling fatigue like I'm this morning. I think it's a good thing to supplement in Doesn't taste so good. So I'm at the gear oil in sporting complex This is a purpose-built criterion track here, and I've just finished 10 hill repeats in the big ring About one to two minute efforts and now I'm going to do 50 seconds off 10 seconds on sprinting. I'm going to use this hill to sprint up. I'm going to sprint on the flats as well I'll just sort of mix it up. I'm not a sprinter, but I think that's why I need to work on it Because if I want to win a bike race, I'm going to break or whatever the situation might be often You're going to need to have to sprint to some degree So let's get into it and then I'm going to explain to you why this bike right here Is killing me. So I'm just around the corner from home session complete. I've done less than 50 k It hasn't been a really long session, but high-intensity stuff About 20 minutes in zone 5-6 and then a minute and a half in my neuromuscular anywhere between 800 to a thousand watts so tough stuff and I've been doing it on this bike below which It's bloody heavy.  It seems to be a bit of a spot for this series There's always somebody in a u-turn or a truck that pulls up next to me leaves their engine running I'm not sure if you can hear that and it looks at me very strangely But anyway, I'm here because I'm going to weigh my training bike Which is behind me and the reason why this bike has been killing me is because it's heavy There's a lot of resistance going on particularly with the tires I published a video a few weeks ago now the number one training tip for cyclists and that is putting heavy training wheels and Tires on your bike because no matter how bad Your training structure is if you put on heavy training wheels and tires You are forced to work harder and subsequently you will get stronger and the thing about my bike behind me here We'll go through it shortly is that there's a lot of resistance going on and when you're doing hill repeats and threshold Efforts and all kinds of stuff it requires you to produce more talk through the pedal stroke was essentially more force and it takes a while for you to Get a feel for the rhythm required to keep that bike up to momentum And it's only been a week and a half really since I've been riding on the training bike And it's always the first week or two weeks where it kills you But then the thing is you start getting used to it and when you start getting used to it That's when you know you're really starting to get stronger. So I'm on my way But it's been killing me this week. So let's go on a trilogy of cycles now and weigh this beast Okay, so we might Now now what do you got over here? I can just I just my eyes went straight to that you got two of them now Or is that the 220 that middle one there is the 220 yeah, right time machine road, right? What's on that ball? Running on Tegra dii to run it you test right had the Sram eta. Yep, and a high spec wheel Same frame. Yeah, just with it. I'll Tegra dii to groups that on it and a better price point It's slightly different color scheme as well I can see slightly different color people like to read a lot of red whites and the BMC like it. What's the price? 98 double nine on that one. Yeah, okay. Nice. I've got I've got this beast actually that I'm wondering you could wait for me Is that all right? They're all right with that you reckon so we've got fulcrum files that I'm scared of pronouncing the Schwab Schwabble Schwab marathons Shimano 105 it's a bit dirty. I need to give it a clean We've got a GoPro on the front. We've got two full drink bottles. I train with and It's an alloy frame So it was almost there What's your guess nine and a half? 11.04. Oh, yeah, is that is that big? Good training bike for training by what are your gravel bikes way normally probably around the 10 as well 10 as well It's 11 over 11 big Yeah, right start Keith to get me a gravel for comparison. I care. We have a Scott speedster What size is that? That's a medium a 54. Yeah, okay granted. It doesn't have the drink button bottles cages computers true 10.3 be much 10.28 so that would be heavier than yours when you add the two drink bottles. Yeah, yeah, yeah computers. Yeah, absolutely What do you like about the tall rooms The tallest in the pool Yo, I'm over here now other house It's called delegation. Are you getting your leaves out though Ruby? The bug bit you in the other house and now you're crying about it. That was 10 minutes ago. Oh My gosh, it did nothing to your skin So while I'm delegating well, I don't know what's going on now Week five apparently this is a new fad that's taking off cleaning pools is really good to improve your bike handling schools But nine all seriousness Two houses were at my parents old place here and next door where we just were They've had that block of land for a while They've just built a new house and they're gonna be moving out of this house very shortly We were just talking Holly and I about all the family memories pretty sad moving next door but as a result my parents are away and I'm the pool man for the next a Number of weeks the last thing that I wanted to mention The reason why the series is back on track is because literally I think it was just over a week after I got that email Saying that there was a box a very good friend of mine same day as the men's Masters Nationals Road Race It was probably two or three days ago now. I've got another email saying we can't do that date There's too many particularly close family members that had other commitments that couldn't attend So we're pushing it out a week and as a result I'm back on for the men's Masters Nationals and Criteria and Road Race, which is very very exciting I'll catch you in the next video


The five healthiest vegetables that may actually help with weight loss.  So number one, first piece of advice, do not. I repeat, do not look at the nutritional analysis to determine which is healthy. It absolutely drives me crazy to see nutritionists tell you to look at the label and determine whether there's nutrition in what you're going to buy. And I'll get to that in just a second. It has nothing to do with the health benefit of what you're buying. What you're looking for is drum roll please, polyphenols, the more bitter, the more better, and the amount of prebiotic soluble fiber. And quite frankly, you're probably not going to find any of that on a nutritional label because up until the last few years, no one realized that the reason you're told to eat the rainbow has to do with the polyphenol content of these foods and it's not on the nutritional label. So just throw that label away. Now here's my top favorite leafy greens in no particular order with the highest amount of nutrients that your good gut bugs actually care about and if they care about it, you should care about it. So number one, fennel. You've probably seen this in the grocery store. It's actually a cousin of the carrot family and all parts of fennel are actually usable. Fennel has a slightly licorice taste that I think is fantastic. How can you prepare it? Whatever you want, first of all, the most traditional way is to take the fennel bulb, cut off the bottom of it, and then slice it thin. It's great on its own, but I prefer to put it in a salad with other things that are going to have. You can also chop up the stems the same way, but you can also cook or roast the fennel. Grilling fennel, cut it in half and grill it is one of the taste treats of all time.  It's usually very reasonable. It is loaded with fiber that your gut buddies like. Now number two, a brassica family, and we're going to talk about a few brassica vegetables, cabbage. Cabbage used to be one of the go-to foods during the winter for most Americans because it was a storageable vegetable. A coleslaw is made out of cabbage. German coleslaw is made out of cabbage. It's a traditional vegetable. It became popular because it's storageable, but cabbage is more than that. The darker the cabbage, the more polyphenols it has, and cabbage is one of the easiest foods to prepare. You can slice it and eat it raw in salads. You can cook it. You can make it into sauerkraut. You can ferment it. It's easy to get into your diet. And again, the more colorful, the better. Okay, now these guys are frequently confused with cabbages or lettuces. This whole family are part of the chicory family. This is radicchio. There's a cousin called Treviso that's longer. This is Belgian endive. It comes in multiple colors. It almost looks like a tulip, readily available. This is frise, a little harder to find. Now why am I showing you this? Particularly in Italy and France, I have yet to have a salad that doesn't have radicchio or frise or endive mixed in the salad. Why? These are inulin-containing vegetables. And inulin, as you've read in my books, is probably the best prebiotic fiber for our gut bacteria, for healthy gut bacteria. In fact, one of the most traditional Italian salads uses radicchio, Belgian endive, and arugula, which is another cruciferous vegetable. And that salad is called tricolore, for obvious reasons. Tricolore salad with olive oil, probably, if you wanted to choose the healthiest salad, tricolore salad is the way to go. I always have these forms of vegetables in my refrigerator, and I try to eat them almost every day. And again, I've never had a salad in Italy or France that doesn't have these vegetables in them. Chickery, luckily, is becoming more and more common in our grocery stores. So look for it, a Belgian endive, Trader Joe's has it, radicchio is on all grocery stores, arugula is on almost all grocery stores. Now arugula, if you look on the internet, nutritionists will tell you that arugula has no nutritional value. Oh, contrary, arugula has so many amazing polyphenols, and the value of cruciferous vegetables in preventing cancer is over the moon. So yes, there's no calories in it, yes, there's no protein in it. That's not what you're looking for. And even if that was true, this is a way of getting olive oil into your mouth. And after all, as you know, the only purpose of food is to get olive oil in your mouth. Now these are vastly preferable to other lettuces. Plain old lettuce, this is actually a leaf lettuce, is there to get olive oil into your mouth.  So if all you can afford is a head of iceberg lettuce, get the iceberg lettuce and use it as a way of getting olive oil into your mouth. And like I said before, if you're trying to choose between organic and conventional, if something you're going to eat is leaves and you're not going to peel it, you're much better off paying the money for organic. If you're going to peel it, then you really don't have to worry about organic because you're going to throw the pesticides aside. Kale. So kale is a love it or leave it proposition. There are multiple forms of kale, kale salad recipes in the plant paradox. It is very nutritious. It does have some levels of cadmium that it picks up from the soil and some levels of arsenic, although the arsenic in kale is organic arsenic, not inorganic arsenic, and inorganic arsenic is the mischief maker. So add kale to your salads, an important word of note, particularly if you're going to buy Tuscan kale, make sure when you're making a salad that you go to the trouble of taking the stem off because the stem is really woody and you won't have a lot of fun, but it's fun to peel it off and then just break up the kale and put it in your salad. Otherwise, kale is great roasted or cooked and that way you'll break up that problem. A word of warning, whenever you're adding, particularly dark green vegetables to your diet, do it slowly. And let me tell you an infamous story with my wife, Penny and I, years ago we brought a Nutribullet to make smoothies and kale was all the rage and I was a fan of kale. We had it in our salads. She said, wow, if kale is good, then a kale smoothie will be great. So she took a bunch of kale and made a kale smoothie and I downed it on the way out the door to work. And within two hours, I had the most intense abdominal cramps ever and the kale smoothie ended up in the toilet. Why?  They'd like to protect themselves. It turns out those compounds are not in the lectins, but there are other forms of plant defense systems that are actually really good for you, which are in the cruciferous vegetables. But if you break them down into single molecules and then in just a large amount of them raw, they are going to be a very nice irritant to your GI tract. In fact, I've found through the years that if I have patients with leaky gut or IBS that I don't want them to come near dark green leafy vegetables, you can cook them to their basically mush and make them soups and then they'll be safe for you. But please, if you've got leaky gut, if you've got IBS, go slowly at the very least or just keep those out of your diet for now. Now, another underutilized resource is a lot of people are buying turnips and beets at the farmer's market and a lot of farmer's markets will say, hey, you want me to just chop off the leaves and you take those and you go, yes, please. Well, this is actually where the benefit is.  They are absolutely delicious. What are you going to do with the beets? You're going to actually slice them raw, pour olive oil over them, put some feta cheese like the Italians do and eat a beet root carpaccio. That's fantastic. But please, resist the urge to cook them. The more you cook the beet root, the more sugar it releases. The other important part is don't waste parts of the plant. You may be buying something for the bulb. Use the greens in a soup. Use the greens in a stir fry. You'll get more for your money than you ever expected. Now, one last thing about cruciferous vegetables.  But cruciferous vegetables are known as a thyroid suppressor. And I see a number of my patients, well-meaning, who add kale to every meal, who have cabbage and arugula at every meal, have broccoli, have cauliflower, have cauliflower rice, have cauliflower pizzas. And I gradually but surely see their thyroid function deteriorating. And when we back them off on their cruciferous vegetables, it returns to normal. So if you're going to go hog wild on cruciferous vegetables, do me a favor, get a TSH, thyroid stimulating hormone level at baseline, give it a few months and get it again. If it's going up, you've reached your limit of cruciferous vegetables and you need to back off. That's it. Some really, really healthy vegetables that have nothing to do with the nutritional analysis. Please don't listen to your dietitian on the internet who says arugula has no nutritional value. That is harming you more than you know. Make sure to check out the next one here.


Hello, it's Rachel Lawson here again from the Drupal Association and today I'm catching up again with the leads from the easy out of the box initiative. We've got Tim, we've got Amy June, Emily, Christina, Jessica and Sasha with us today. We've got a really big group. Thank you for all coming along and telling us all about the experiences you had at DrupalCon and what's happening now. I noticed yet again it's fabulous weather in Barcelona, Christina. Once again, always seems to be the way.  How have you been trying to unwind and relax since DrupalCon, anybody? I took a couple days off just to not do anything, you know. But I swung back into the swing of things almost immediately after that because, you know, it's Drupal. That's true. I've been painting my daughter's room, so that's been fun. Ah, cool. Okay. Well, I tell you what, we'll move on. In the weeks before DrupalCon we spoke and the easy out of the box initiative then was still quite young and still forming as a thing. So we were bringing you all together in some ways and solidifying what the easy out of the box initiative was. Can you tell me what effect did having to organize yourselves to be ready for running a keynote at DrupalCon and all the contribution stuff and so what effect did that have on how you were organizing the easy out of the box initiative itself. I can say that the largest contribution was that we have Amy June helping now. Rupert Darian as a mentor lead and she's now been helping kind of organize the weekly day to day workings of the initiative. We're still kind of leaderless in a way. Each part of the initiative is kind of speaking for themselves a bit. But I think it's really, it's been a good division of labor so far. We have Jessica who's been helping out in a big way since DrupalCon. Oh, fantastic. Yeah, I mean it's funny you should mention that our goal at the Drupal Association with this format was to help grow the community contributing specifically to the strategic objectives. And I see we have a new face with us today. Welcome Jessica. Maybe you'd like to tell us a little bit about who you are and what made you join all of these people and get involved in easy out of the box. Hi. So I am a student here. I'm from Brazil originally. And yeah. My family is my friend and she told me about the easy out of the box initiative, because she knew that I am studying to be a project manager. And I really want to be a project manager at Drupal. So I should thought that that will be a good idea to get involved and, you know, develop my skills while helping the easy out of the box. And it's been a little bit less than a month since I started, and I already learned so many things and I met so many people. And it's really good. It's great because doing something like this, you get to meet all these incredible people across, you know, really cutting edge things within open source and Drupal. It's a privilege in many ways to be able to do that. And I'm sure we're all really happy that you're here and helping and demonstrating the skills you already have. So thank you very much. Yeah, so you've come along and you've started to get involved in a long term basis and opening this up to the whole group.  What things are the easy out of the box team doing to help people get into that habit. And I think, Jessica, you were saying that you're helping run the regular meetings. Is that right. Yeah, so people can come along to those regular meetings where do they take place. They're on slack every Monday. And currently I am helping to run the meetings with any June. And also I am trying to contribute and the marketing issue. So we are trying to work on that. I want to elaborate on what Jessica was talking about another way that we're promoting and trying to get people involved is we're, we created some marketing tasks for folks so people are marketing and don't have a lot of code experience they can definitely help us with marketing, but what we're doing around the marketing is to create a logo, some social media and a slide deck that we can take to contribution camps so we can help promote at a camp, the sprint, you know, that usually concludes with the camp so you know, because we still want some new, some new folks contributing or some, you know, because of the nature of the initiative, we need. Most folks to to be excited and to help us like move some of these more advanced issues over the line. So really promoting it at contribution days is going to be important for us through the summer. And by the way the select channel is easy out of the box, if you're trying to find it. Oh, that's really, I was just about to ask that so that's good. And the meetings on Monday are at 9am Pacific noon Eastern time and 4pm UTC. Yeah, so we should be able to find those. And so that would that be the thing that you would want people to do when they finish this video go join that slack channel is that is that the thing is anything else you would like people to do straight after they've watched this video anything in particular. I think coming to the slack channel would be the number one thing to do the first step in the issue queues also, at least in the core issue queue, there are issues tagged easy out of the box with spaces, not happens. And so you can find issues that we've been working on that we want to work on through there. But coming to the slack channel will be the first step. And we do reserve a space in the weekly meetings for people to introduce themselves. And that way, I think there's also a thread where we ask how we can help people get involved where I've had some people say I'm a front end and then I point them in more of a direction. So we have a lot of people who come to the meetings, but we'd like those people to be more actively involved and participate a little bit more to just sort of ask us where we think their skill set can go and we can help align people with their passion and skill set to in those weekly meetings. And you've got lots of jobs for skills at all levels by the sound of it, and different types of work as well different types of issues. You were mentioning marketing earlier on you admit that obviously this, I'm sure there's a little bit of code involved somewhere. And yeah, wonderful that's fantastic. And there's also even issues where we just need people to come in and offer their opinions and discuss how they would like to use certain things. Because you're out you're wanting to make it easier for people so you need actual people to say, this is easier than that. Yeah, I like it. Yeah, cool. Okay, so I'm going to move on from from what happened there let's think about maybe if we did something like this again, if we had a Drupal con where we had specific initiative days at some point in the future, or even another conference name or something like that maybe another virtual thing. We're having the same sort of format again. Would there be any particular initiatives, either existing ones, or ones yet to be formed that you think should be included for a day. I think trees unveiled his idea for a project browser. And I think that actually dovetails really well with easy to the box. I mean we want people to be able to, you know, use Drupal right away and get a lot of things done. But even no matter how many features we have in core there's thousands more and contribute and making it easy for people to find those and test them out and try them out on their site with just through the UI is very important. So that is an initiative that doesn't exist yet, but has a lot of enthusiasm and momentum building. I'd also, I'd also like to see an initiative where it's not code centric like maybe even bringing back the documentation initiative. That way, those people that we're always inviting to come the non coders have a really safe place to go and still feel people are reluctant to jump into these more advanced, you know, bug smash, you know, as a non coder so if we bring back something where people can like ease into the issue queue a little bit more like maybe on a Monday or Tuesday then the rest of the week there they feel more empowered to like help with documentation and the media initiative or, you know, move some forward some UI interface documentation that kind of thing so that would be really neat to help us in everyone, you know, in a more safe feeling place for not novices but new contributors in general. Wonderful. Any any any further ideas. So I think kind of on that note there's also sort of a promote Drupal initiative going on to get marketing going so I think that would be another one that would be really good. Maybe about getting people that is not just coders in there I guess Sasha would agree, creating the design system on a separate place will be something really useful for Claro and the new administration UI. And it will be great to to get in place an initiative or something that that takes care of creating this new Drupal design system or Drupal administration design system or whatever is the name that we come up with and create that so it can be used and expanded. I like it. And I'm thinking now having you know having Jessica here it's just got me thinking, maybe we could also have initiatives that are not about necessarily what we're producing but the people who are helping produce it so maybe we could have a students initiative, where we can find out what are the really best ways to help students like Jessica come into the things that are already taken place. Maybe that would be an interesting kind of thing to play with. One idea me and my team kicked around was, um, when we have those idea based issues. Some people feel they're not qualified to be part of the conversation so maybe having buffs where we invite community participation allows people easier access to come in and feel like they can actually say something about those you know, more abstract ideas about the road maps and the designs and things like that. Oh, wonderful. Cool. Well, thank you for a lot of really great ideas. Thanks for telling us about what you're up to and a little bit of a recap of things that happened at DrupalCon. Really good to see you on the team, Jessica. I'm sure that lots of people will be wanting to join you and get involved, which would be great. And then we'll find you in the easy out of the box Slack channel and you have meetings on Monday you say. Wonderful. Well in that case, thank you very much. And I will see you again probably in the Slack channel. Thank you. Bye.


the hourglass and become keeper of time my next task was to restart history events I was free to craft a new era it was with humility and restraint that I approached this blank canvas after careful preparation I began work painting after eons past I sketched out the rails after eons more I brushed them in with life in my new era all beings will have the opportunity to find peace whether or not they do will be their responsibility for my power only permits me to begin this endeavor it is the duty of mortals to finish it


Hey everybody, I'm Lance Coykey. Today we're discussing the chin-up. So yesterday we talked about the pull-up and today I wanna introduce the chin-up with the understanding that it's pretty much the same thing. I don't really care about your grip too much. If one feels better, do that one, that's fine, but make sure you're doing it effectively, right? So the same rules apply. I need to make sure that I'm finishing with the bar on my chest and I'm not over finishing like this because then I'm using my back to finish, my spine to finish, not really my upper back muscles to finish the row. With the chin-up, I'm getting a little bit more arm here. So if big arms is kind of my purpose or big biceps is kind of my purpose and who's isn't it, right? This chin-up variation is a good way to kind of stress that a little bit more. When I have the pull-up variation with the wider or with the overhand grip, I'm gonna, you know, tends to widen my grip rather than doing this. Like this is kind of a slightly more narrow, little bit more arm-centric pulling variation, pull-up variation. And then when my palms are forward, facing forward like this, I'm getting a little bit more lat, right? It puts more stress on the back and those back muscles. So if your goal is big lats, maybe more of that breadth, you might wanna look into doing the pull-up but today we're going to discuss the chin-up and run through how to do that effectively if maybe you're looking at it from a more arm-centric kind of training exercise. All right, everyone. Let's demonstrate the chin-up today. So welcome to the shed again. If you watched the pull-up video, you're familiar with the shed already. And I did some other videos on hanging, which we use the shed for. It's a nice way to position the shoulders for different pull-ups and push-ups and handstand progressions. Watch those videos. There's kind of a bunch. They're good ab exercises if you need more to choose from. Now, we're talking about the chin. So I'm generally starting my normal width is about a shoulder width grip like this. And then from there, it's just the same as the pull-up, right? I'm initiating shoulders first and then letting my elbows follow after. Making sure at the top that I'm not letting my shoulders roll forward like this. I'm bringing my shoulders away from the bar like this. It helps me feel my upper back muscles driving the pull-up. It helps prevent the door from closing on me. It helps prevent my shoulders from rolling forward. Losing that position, losing some of my mobility helps keep my neck not quite as tight. And most importantly, it helps me train the muscles that I'm trying to train, right? It gives me the upper back and the lat muscles that I'm trying to train here. Again, we talked about the chin up a little bit more for your bicep than maybe the pull-up is. Though it's involved in both. We're just kind of switching the ratios of involvement. But that's the chin up.