You simply move more deeply into them. For anyone - the kettlebell novice to the 15-year veteran - this short (read: just 30 page) ebook provides the perfect foundation or refresher of the fundamental kettlebell techniques, including the kettlebell swing, goblet squat, snatch, Turkish get up, clean, and military press. Each movement has detailed instructions plus step-by-step photos to help the reader understand the movements as well as safely and effectively execute them. After we discuss the hows of each of the basic movements, we move into applying what we've learned with a simple, straightforward kettlebell program for strength, muscle, mobility, conditioning, and (for those who want it) weight loss. This 7-day program can be run through just once as a refresher or for up to six weeks as a standalone program. This book includes: *The following kettlebell exercises: Kettlebell swing, goblet squat, snatch, Turkish get up, clean, and military press. *Each kettlebell exercise features a detailed description of the movement, step-by-step photos and key points. *A straightforward and simple 7-day program (repeatable for up to 6 weeks) to help the novice acclimate to kettlebell training or for the kettlebell veteran hone their technique and skills.

    Navy admiral, was also one of America's premier historians. Combining a first-hand knowledge of the sea and transatlantic travel with a brilliantly readable narrative style, he produced what has become nothing less than the definitive account of the great age of European exploration. In his riveting and richly illustrated saga, Morison offers a comprehensive account of all the known voyages by Europeans to the New World from 500 A.D. to the seventeenth century. Together, the two volumes of The European Discovery of America tell the compelling stories of the many intrepid explorers who made what was then a journey frought with danger--figures as diverse as Leif Ericsson, Columbus, John Cabot, Jacques Cartier, Martin Frobisher, Magellan, Sir Walter Raleigh, and Sir Francis Drake to name but a few. They also follow the adventures of lesser-known but no less interesting mariners and offer a detailed look at those who set them forth on their travels. In the first volume, The Nrthern Voyages--winner of the prestigious Bancroft Prize for History--Morison re-creates the lives and perilous times of those who claimed to have seen the shores of North America in the 600 years after the Norsemen first landed. He brings to his account a rare immediacy, making the drama and unpredictability of their voyages as significant in relation to the people of their era as the astronauts' journeys have been for our own times. Morison also offers a fascinating look at the imaginary lands reported by early travelers (such mythical places as Antilia and the Seven Cities, the glorious Kingdoms of Norumbega and Saguenay, and Hy-Brasil the Isle of the Blest) and examines as well the alleged discoverers of these lands. With warmth and wit he distinguishes fact from fiction, and imaginary explorers and their exploits from actual men and events. In the second volume, Morison turns his attention to the navigators who negotiated the waters of the Caribbean and the treacherous coasts of South America, even following them as they ventured ashore to the dark inland of the southern continent. The Southern Voyages begins with the events leading up to Columbus's arrival in San Salvador in 1492 and concludes with the discovery of the southernmost bit of land, Cape Horn, by Dutch explorers in 1616. In between, Morison retraces the routes of all the great mariners, including a step-by-step account of Magellan's voyage that would take him around the world. Morison has enlivened his narrative with a wide range of source material from Italy, Spain, Portugal, and South America, in the process shedding new light on questions that have divided scholars througout history: Did Sir Francis Drake discover San Francisco Bay? Was Amerigo Vespucci a great explorer or a fraud--or a little of both? What role did the French have in the European discovery of Brazil? Each volume brims with contemporary illustrations, maps (many of them specially drawn for this history) and photographs (often taken by Morison himself as he flew at low altitude along the coastal routes of explorers), which together identify virtually every allusion to land and sea made by the great European navigators in their ship logs and their later accounts. With the 500th anniversary of the European arrival in America came much controversy over Columbus's true legacy. With its lively and engaging style, and with its unsurpassed understanding of the age, The European Discovery of America helps put the era of exploration in much-needed perspective. Anyone interested in the history of America, indeed, in the history of Western Civilization, will find these volumes absolutely essential.

    They were run on the cheap and were once the very example of how not to manage a team. They hired inept coaches---one of whom (Clive Rush) was nearly electrocuted when he grabbed a microphone at his introductory press conference. In 1968 their scouting director, Ed McKeever, suggested they draft a wide receiver . . . before someone in the organization realized the player had been dead for six months. They plucked ex-players out of the stands minutes before kickoff---Bob Gladieux was enjoying a beer at the game when he heard his name called over the P.A. (The Patriots had cut a player earlier that morning and found themselves short. Gladieux, who would go on to spend four years in the league as a running back, made the tackle on the opening kickoff.) And they played in a run-down stadium that was one of the worst venues in professional sports. There were brief moments of success, but on each occasion, front-office infighting would invariably cause the franchise to slide back down to the basement again. But in the first four months of 2000, everything changed. The hiring of head coach Bill Belichick and Vice President of Player Personnel Scott Pioli and the drafting of quarterback Tom Brady turned the fortunes of the franchise around. And their nontraditional approach to acquiring personnel---remembering that it's not about collecting talent, it's about assembling a team---quickly led to three Super Bowl titles in four seasons. It's a feat that, in the salary cap era, with free agency, planned parity and balanced scheduling, is in many ways even more impressive than anything achieved by the past dynasties of Green Bay, Pittsburgh, Dallas, and San Francisco.Along the way, Christopher Price has had a front-row seat for football history, chronicling the rise to power of the NFL's unlikeliest superpower. Price takes the reader inside the franchise to give him a dynamic portrait of a mighty organization at the height of its power. Readers are immersed in the locker room during the strange and tumultuous days of 2001 and 2003, when major personnel moves involving a pair of the most popular players in franchise history---Drew Bledsoe and Lawyer Milloy---threatened to rock their championship foundation to the core. Readers get an up-close look at the team that dominated the league on the way to a record-setting winning streak in 2004. And Price analyzes what went wrong when they fell short in 2005 and 2006, and how they plan to return to Super Bowl form in 2007. The Blueprint  will explore how the Patriots went from the dregs to a dynasty, becoming the gold standard for professional sports franchises everywhere. It will prompt sports fans (and those who study organizations) to acknowledge what many football insiders have believed for a long time: when it comes to building a successful system, the Patriots have the Blueprint. Praise for Christopher Price's Baseball by the Beach: A History of America's National Pastime on Cape Cod "[Price] provides anecdotes bound to amuse some, astound others, and inform all."---Cape Cod Times "[Price] captures the true essence of the game and its people."---Front Row, New England Sports Network "An excellent job . . . a solid, definitive story of the Cape Cod Baseball League."---The Cape Codder

    14, 1975, eight daring thieves ransacked 148 massive safe-deposit boxes at a secret bank used by organized crime, La Cosa Nostra, and its associates in Providence, R.I. The crooks fled with duffle bags crammed full of cash, gold, silver, stamps, coins, jewels and high-end jewelry. The true value of the loot has always been kept secret, partly because it was ill-gotten to begin with, and partly because there was plenty of incentive to keep its true worth out of the limelight. It's one thing for authorities to admit they didn't find a trace of goods worth from $3 million to $4 million, and entirely another when what was at stake was more accurately valued at about $30 million, the equivalent of $120 million today. It was the biggest single payday in the criminal history of the Northeast. Nobody came close, not the infamous James "Whitey" Bulger, not John "The Dapper Don" Gotti, not even the Brinks or Wells Fargo robbers. The heist was bold enough and big enough to rock the underworld to its core, and it left La Cosa Nostra in the region awash in turmoil that still reverberates more than forty years later. Last Good Heist is the inside story of the robbery and its aftermath.

    A potpourri of musings assembled with a hint of practical spirituality, to be savoured passably as an oracle of hearts to the many answers, whose questions our minds are yet to comprehend. Ivory Gleam is split into three chapters of learning, longing and loving. Each chapter is a journey traversing a different road to the ultimate destination of self-reflection.

    Daysearlier, while traversing the Straits of Sicily the crew had discovered a crack in one ofthe nuclear reactor pipes, requiring the immediate shutting down of the reactor toprevent a potential reactor accident, an operation never before conducted on a Britishsubmarine at sea.Th e previous six days had been a difficult time for the crew of the submarine. Initialindications of a nuclear reactor defect had quickly escalated into a full scale potential nuclearreactor accident at sea, requiring decisive action by the crew to make the reactor safe, toidentify the defect and attempt to repair the reactor, and then to surface the submarine andto sail her safely back to the nearest safe harbor using emergency propulsion machinerydesigned for very limited use. The resulting lack of electrical power resulted in the crewhaving to sacrifice lighting, air-conditioning, bathing facilities and even hot food until theirreturn to harbor, and to suffer in the excessively hot interior of the boat. Throughout,there remained the fear of exposure to deadly radiation and the uncertainty that the reactormight still be one step away from a major accident.For one man onboard, this episode formed the culmination of a 25 year navalengineering career almost fated for this moment. Charge Chief Stephen Bridgman,the senior nuclear propulsion technician, had needed all of his engineering knowledgeand experience in the identification and eventual repair of the submarine reactor,subsequently being awarded an MBE together with a colleague for his services to navalengineering for his actions.This book provides an insight into a remarkable naval career starting as a 16 year oldStoker on the final proper British aircraft carrier HMS Ark Royal in 1977, throughthe Falklands War, being selected for naval technician training and submarine service,submarine training, submarine patrols in the supposed post cold-war period, theKosovo conflict, progression through the ranks, submarine refi t and refueling throughto the nuclear reactor accident onboard HMS Tireless.While there are countless accounts of naval life during wartime, this book tells theunique story of life as a British naval rating in the modern era, starting from the lowestlevel at a time of decline for the Royal Navy in the late 1970s, and paralleling the majorpolitical and military events of the 1980s and 1990s.

    

    Originally published in 1960, this compact book tells the true story of a German soldier: from his early childhood during the First World War, through to his harrowing experiences on the frontline during the Word War II, culminating in his capture by the Red Army on 20 December 1942…An astonishing first-hand account.

    Life was a despairing time in the 1950s, as Veronica sought desperately to keep away from his cruelty. Astonishingly, to her and her mother, she won a scholarship to Ackworth Boarding School where she began to shine above her class-mates. A champion in all sports, Veronica at last found some happiness until her brother-in-law came into her life. It was as if she had stepped from the frying pan into the re: he took over control of her life removing her from the school she adored, two terms before she was due to take her GCEs, so he could put her to work as a cheap option on his market stall. Abused for many years by these two men, Veronica eventually ran away and applied to the Prison Service, knowing it was the only safe place she could trust. This is the astonishing, and true story of Veronica Bird who rose to become a Governor of Armley prison. Given a ‘basket case’ in another prison, contrary to all expectations, she turned it around within a year, to become an example for others to match. During her life inside, her ‘bird’, she met many Home Secretaries, was honoured by the Queen and was asked to help improve conditions in Russian Prisons. A deeply poignant story of eventual triumph against a staggeringly high series of setbacks, her story is filled with humour and compassion for those inside.

    A shot rang out, and the Redcoats replied with a devastating volley.But the day that started so well for the king's troops would end in catastrophe: seventy-three British soldiers dead, two hundred wounded, and the survivors chased back into Boston by the angry colonists. Drawing on diaries, letters, official documents, and memoirs, William H. Hallahan vividly captures the drama of those tense twenty-four hours and shows how they decided the fate of two nations.

    When the great blizzard of 1888 crippled the entire northeast, a solution had to be found. Two brothers from one of the nation's great families-Henry Melville Whitney of Boston and William Collins Whitney of New York-pursued the dream of his city digging America's first subway, and the great race was on. The competition between Boston and New York played out in an era not unlike our own, one of economic upheaval, life-changing innovations, class warfare, bitter political tensions, and the question of America's place in the world.The Race Underground is peopled with the famous, like Boss Tweed, Grover Cleveland and Thomas Edison, and the not-so-famous, from brilliant engineers to the countless "sandhogs" who shoveled, hoisted and blasted their way into the earth's crust, sometimes losing their lives in the construction of the tunnels. Doug Most chronicles the science of the subway, looks at the centuries of fears people overcame about traveling underground and tells a story as exciting as any ever ripped from the pages of U.S. history. The Race Underground is a great American saga of two rival American cities, their rich, powerful and sometimes corrupt interests, and an invention that changed the lives of millions.

    Growing up in Jarrow during the Depression years of the 1930s, Geordie worked briefly in a local factory. The lure of adventure prompted him, in 1946, to sign up as a private soldier. It was the first step in a career spanning 40 years in which he saw active service in Germany, Cyprus, the Korean War, and Suez; he became an expert in jungle warfare in Malaya and in Borneo, as well as on special operations in the deserts of Oman and Yemen. Returning to England in the early 1970s, Geordie was interrogated by Special Branch about his secret activities in Yemen. Not long after, a serious road accident put paid to his frontline soldiering career but he found an new and vital role in the SAS, as a permanent staff instructor with 23 SAS (TA) training recruits. He left the SAS in 1972, but could not settle to civilian life. He found himself a job as a storeman in the SAS Quartermaster's storesa job which lasted another 12 years until ill health kept him from marching to the nearest barracks to join up once more.

    Follow them now as they get taken on an impromptu road trip, discover secluded beaches, rocky coves, caves, lakes and flies in cakes.

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