To say meeting Laura Mercier was an honor is a complete understatement 🙏🏻 I have looked up to her and studied her work since I was a little girl ❤️ She’s truly one of my biggest inspirations and getting to know her has only made me love her more 😘 Thank you so much for this incredible experience ❤️ #lauramercier
GRP 110-And you shall know the truth and the truth shall make you free: CIA Case Officer Duane Evans
GRP 110-The author of Foxtrot in Kandahar former Special Forces Officer and veteran CIA Case Officer Duane Evans joins me for this podcast. Duane began his career as an Intelligence Officer in the U.S. Army and serving in 7th Special Forces Group. Evans joined the CIA where he worked for almost two decades before the September 11th attacks.
Duane did everything he could to get on a team that was heading into Afghanistan alongside Army Special Forces Green Berets to spearhead the effort in destroying Al-Queda and their leadership. He became the lead officer for a CIA paramilitary team callsign Foxtrot. They were the first Americans to enter Kandahar, and played a very important role during the beginning of the war. Duane shares his eperiences of his time there including a story of when his team captured Osama Bin Laden’s bodyguard and driver Salem Hamdan
Duane Evans book Foxtrot in Kandahar is available everywhere books are sold.
3:27-Military Intelligence officer. 82nd Airborne, 7th Special Forces Group
5:54-CIA Case Officer. Insertion into Afghanistan in 2001
19:34-ODA 574. Mullah Omar
30:38-The capturing of Osama Bin Laden’s bodyguard and driver Salem Hamdan #GlobalRecon#FoxtrotInKandahar#CIA#CaseOfficer#OsamaBinLaden#MullahOmar#HunterKiller#ODA574#GreenBerets#FirstIn
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Follow @all_gymtips 5 DAY WORKOUT credit : @musclemonsters
If you’re looking to maximize muscle growth, there are a few principles a training program must follow.
1. High Frequency: We have plenty of research showing that training a muscle group twice per week produces more growth than training a muscle once per week (even when volume is equal). The reason for this is twofold: (1) muscle protein synthesis is more frequently elevated and (2) the Repeated Bout Effect (the more frequently we train a muscle – to a degree – the more efficiently we can recover).
2. Managing Volume and Intensity: although we will build muscle in the lower rep ranges, we’re also increasing strength. The strength we gain from our heavier load Strength Days will then spill over into our lighter load Hypertrophy Days – allowing us to push more weight for more reps. The muscle growth we experience from the increase in volume will then allow us to push heavier loads on our strength days… it’s a virtuous cycle!
3. Progression: It doesn’t matter how well structured the workout is, if there’s not progression, there will be no growth. We must always apply some sort of progression method that ensures we’re gradually doing more work over time.
4. Practice: Strength is a skill… and the stronger we get, the bigger we grow. This is why it’s important that we practice our main movements twice per week – the better we get at a lift, the more weight we can push. As an example, one may bench press on Monday for 3 sets of 5 reps… then again on Thursday, but this time for 4 sets of 12 reps.
Simple enough, right? Tag a friend who needs a solid program!
최신 다이슨 디지털모터 V10A를 장착한 다이슨 싸이클론 V10 카본파이버로 오늘은 얼마나 다양한 청소가 가능한지 보여드리려고해요 바닥, 카펫 청소 다하고 다양한 툴로 여기저기 청소해도 최대 60분이라는 사용시간덕에 사실 전 시간이 남아돌아요 한시간청소해도 모자라는 집으로 이사가고싶네요
제가 갠적으로 좋아하는 툴은 크리비스툴 인데요 이건 집안 가구 틈 사이에있는 곳곳의 먼지를 제거해줘서 청소할때마다 속이 시원해요 0.3 마이크론 크기의 작은미세먼지를 99.97%까지 제거해준다구요!
보증은 원래 식구도 서주면 안되는거아시져?? 근데 신제품 다이슨 싸이클론 V10 카본 파이버는 개선된 보증 프로그램을통해 2년간 무상수리 보증 된다니까 열심히 쓰도록해요ㅋㅋㅋ #아무말
#다이슨무선청소기#다이슨#V10카본파이버#엔지니어#무선청소기#dyson#다이슨V10#청소기#무선청소기추천#다이슨청소기 이 포스팅은 다이슨으로부터 제품을 지원받아 작성되었습니다
Talk is cheap. Anyone can say they're gonna make shit happen. It's one thing to do it, but it's a whole other beast to be able to see it through when the chips are down. You've got a dream then you've got to chase it. But understand that the journey will try to break you. It's a test of worthiness.
📷 @chris2as #innerbeastclothing
COUNTDOWN BEGINS... 1 month to go ... I’m currently craving Ben and Jerry’s vegan caramel almond brittle ice cream .. Hips & back hurt some days ... Can’t walk past a bathroom without going pee... In the mornings I am so tired I feel like I’ve already gone through a full day . Nighttime , gets into bed ... CANT SLEEP 😐