Front Squat Quotes

I respect you more than that." I almost fell off the couch. I parted my hair and looked up at him, but he was no longer squatting in front of me. He'd stood and moved away. "Are we, like, having a conversation?" "Did you just, like, ask me for advice and listen with an open mind? Is so, then yes, I would call this a conversation. I can see how you might not recognize it, considering all I usually get from you is attitude and hostility-" "Oh! All I ever get from you is hostility and-" "And here we go. She's bristling and my hackles go up. Bloody hell, I feel fangs coming on.

This was the absolute worst way to die. Mid-squat-pissing behind a tree while Maddy’s axe-murderer charged at her from the front. Dignified till the

It's so hot, Mister Dunn's rooster walks in my door and squats his red self right in front of my kitchen fan. I come in to find him looking at me like 'I ain't moving nowhere, lady

I lie down on many a station platform; I stand before many a soup kitchen; I squat on many a bench;--then at last the landscape becomes disturbing, mysterious, and familiar. It glides past the western windows with its villages, their thatched roofs like caps, pulled over the white-washed, half-timbered houses, its corn-fields, gleaming like mother-of-pearl in the slanting light, its orchards, its barns and old lime trees. The names of the stations begin to take on meaning and my heart trembles. The train stamps and stamps onward. I stand at the window and hold on to the frame. These names mark the boundaries of my youth.

But there are some things, no matter if they’re true, you can’t live with them. You have to refuse them. You turn your eyes away from whatever’s squatting right there in front of you and not only pretend it isn’t there now, but that you never saw it in the first place. You do so because your soul is a frail thing that can’t stand the blast-furnace heat of revelation, and truth be damned. What else can a body do?

Squatting' in a Smith machine is an oxymoron. A Smith machine is not a squat rack, no matter what the girls at the front desk tell you. A squat cannot be performed on a Smith machine any more than it can be performed in a small closet with a hamster. Sorry. There is a gigantic difference between a machine that makes the bar path vertical for you and a squat that is executed correctly enough to have a vertical bar path. The job of keeping the bar path vertical should be done by the muscles, skeleton, and nervous system, not by grease fittings, rails, and floor bolts.

SQUATS, Clementine! And don't stop until class is over. You legs look like they'd snap under the weight of a sack of flour. How do you walk around on those things?" "I don't know, Professor. One foot in front of the other, I guess.

It wasn’t Dean’s fault,” Allie insists. “Seriously, it’s all on me. I freaked out for no reason.” She finally looks over at me. “See? This is why I don’t like horror movies! You watch one scary movie when you’re a kid and suddenly everyone who comes to your door is a serial killer.” “Are you kidding me right now? You’ll watch a horror movie with my sister but not me? We have to watch the cancer movie?” “Dicky,” Summer chides. “You’re being grumpy.” I glare at my sister with enough force to make her wince. “Not one word out of you,” I snap. “And don’t think I didn’t feel you kick me right before I passed out. Who does that, Summer? Who kicks a man when he’s down?” From the corner of my eye, I see Tucker sink to the floor. He buries his face in his hands, shaking with laughter. The EMT blocks my line of sight by squatting in front of me. “I need to examine you for a concussion.” Oh for fuck’s sake.

Everyone tells stories around here. Every place, every person has a ring of stories around them, a halo almost. People have told me tales ever since I was a tiny girl squatting in the front dooryard, in mud-caked overalls, digging for doodlebugs. They have talked to me, and talked to me. some I've forgotten, but most I remember. And so my memory goes back before my birth

Here lies our comrade, Kemmerich, who a little while ago was roasting horse flesh with us and squatting in the shell-holes. He it is still and yet it is not he any longer. His features have become uncertain and faint, like a photographic plate from which two pictures have been taken. Even his voice sounds like ashes.

The houses were squat and almost identical and each one had a square of grass in front of it like a dog gripping a stolen steak.

my first visit to a secure psychiatric unit. Within a few minutes of my arrival, a patient had pulled down his pants, squatted and defecated in front of me. A stinking pile of shit.

When pain lumbers through the front door, squats down in the middle of your life, and makes itself at home day after day, year after year, it can make you choke. It can make you angry at God.

Where are we?” she asked when I pulled into a parking lot. “The park.” “Isn’t it dangerous at night?” “Not here. Come on.” I pulled her out of her seat and grabbed a blanket from the trunk before trekking through the soft grass. “You always keep a blanket in your car?” “Yeah, for emergencies. Never know when you might need it. Food, water, first-aid kit, too.” “Oh!” she grunted and caught my arm as one of her heels pierced the soft dirt and sank. “You should take those off.” “And walk around barefoot? Hello? Ever heard of hookworms and tetanus?” “Ever heard of snapping your ankles as you fall flat on your face in the dark?” I asked as I squatted in front of her and slipped her foot out of the high heels. “What are you doing?” she gasped, tumbling forward and grabbing onto my shoulders for support. “Removing your obstacles.” She landed a bare foot on the grass as I undid the other shoe. “So now I get tetanus?” I looked up at her, my hands lightly stroking her ankles up to her calves. “You worry too much.” “It’s a real risk. Ask Preeti.” I stood slowly, moving up her body, and hovered above her. “How…how far are we walking?” she asked. “To the river.” “In the dark?” I nodded and handed her the shoes. “Took these off and you won’t even carry them?” “I’ll carry them,” I replied, swooped down, and threw her over the blanket on my shoulder. Liya yelped. “Put me down!” “So you can get tetanus?” I asked and walked toward the river. She laughed. “I hate you!” “You love it.” She slapped my butt and then poked her pointy elbows into my shoulder as she arched her back. “Enjoying the view of my backside from over there?” I slid my hand up the back of her thighs and tugged her dress down to keep her covered. “This isn’t so bad,” she said. “Oh, yeah?” “Yeah.” She slapped my butt again. “Giddyap!” “All right. You asked for it.” Her next words were swallowed up in a scream as I took off at a full sprint. She gripped my shirt, clutching for my waist, as the breeze broke around us. I ran the short distance to the riverside in no time, slowing only when the moonlit gleam on the water’s surface appeared. I placed Liya on the grass, but she swayed away. I grabbed her by the waist to steady her and chuckled. “Are you okay?” “You try doing that upside down.

heel (calf) raise leg (knee) extension leg (knee) flexion squat (one half – full squat) or leg press good morning hip flexion hip abduction hip adduction hip extension back raises back raises with a twist 45° sit-up reverse trunk twist reverse sit-up bench press bent over row, two variants overhead press, two variants full and partial range front arm raises full and partial range lateral arm raises lat pulldown biceps curl) triceps push down supination-pronation wrist curls reverse curls finger and grip exercises breathing exercises

It represented a monster of vaguely anthropoid outline, but with an octopus-like head whose face was a mass of feelers, a scaly, rubbery-looking body, prodigious claws on hind and fore feet, and long, narrow wings behind. This thing, which seemed instinct with a fearsome and unnatural malignancy, was of a somewhat bloated corpulence, and squatted evilly on a rectangular block or pedestal covered with undecipherable characters. The tips of the wings touched the back edge of the block, the seat occupied the centre, whilst the long, curved claws of the doubled-up, crouching hind legs gripped the front edge and extended a quarter of the way down toward the bottom of the pedestal. The cephalopod head was bent forward, so that the ends of the facial feelers brushed the backs of huge fore paws which clasped the croucher’s elevated knees.

Our chambers were always full of chemicals and of criminal relics which had a way of wandering into unlikely positions, and of turning up in the butter-dish or in even less desirable places. But his papers were my great crux. He had a horror of destroying documents, especially those which were connected with his past cases, and yet it was only once in every year or two that he would muster energy to docket and arrange them; for, as I have mentioned somewhere in these incoherent memoirs, the outbursts of passionate energy when he performed the remarkable feats with which his name is associated were followed by reactions of lethargy during which he would lie about with his violin and his books, hardly moving save from the sofa to the table. Thus month after month his papers accumulated, until every corner of the room was stacked with bundles of manuscript which were on no account to be burned, and which could not be put away save by their owner. One winter's night, as we sat together by the fire, I ventured to suggest to him that, as he had finished pasting extracts into his common-place book, he might employ the next two hours in making our room a little more habitable. He could not deny the justice of my request, so with a rather rueful face he went off to his bedroom, from which he returned presently pulling a large tin box behind him. This he placed in the middle of the floor and, squatting down upon a stool in front of it, he threw back the lid. I could see that it was already a third full of bundles of paper tied up with red tape into separate packages.

By such subtle signs, like an orchestra tuning up, the daily event that is central to life on the Coromandel Coast announces itself: the evening breeze. The Madras evening breeze has a body to it, its atomic constituents knitted together to create a thing of substance that strokes and cools the skin in the manner of a long, icy drink or a plunge into a mountain spring. It pushes through on a broad front, up and down the coast; unhurried, reliable, with no slack until after midnight, by which time it will have lulled them into beautiful sleep. It doesn’t know caste or privilege as it soothes the expatriates in their pocket mansions, the shirtless clerk sitting with his wife on the rooftop of his one-room house, and the pavement dwellers in their roadside squats. Digby has seen the cheery Muthu become distracted, his conversation clipped and morose, as he waits for the relief that comes from the direction of Sumatra and Malaya, gathering itself over the Bay of Bengal, carrying scents of orchids and salt, an airborne opiate that unclenches, unknots, and finally lets one forget the brutal heat of the day. “Yes, yes, you are having your Taj Mahal, your Golden Temple, your Eiffel Tower,” an educated Madrasi will say, “but can anything match our Madras evening breeze?

Daniel: What do you think of the idea? Sternlight: I’ll tell you man, I think it’s a fantastic idea. Fuck me if I’m consistent. I told your sister if she had all that bread to pass on for a bail fund or a free school or any good shit like that, I would retract everything I said about your parents. Not only that, I would actually change my opinion. I would think differently. OK? Daniel: OK. Sternlight: discards the poster. Sternlight: That’s the one question you shouldn’t have asked. Daniel: Maybe so. Sternlight: And I’ve been pretty easy on you, too. Susan never mentioned you. Except once. She said she had a brother who was politically undeveloped. She made it sound like undescended tesicles. Baby: Come on, Artie. Sternlight: gets up, turns on the television squats in front of it.

What’d they call it?” “An orchid.” “Yeah, that’s what it is.” He walked over, squatted in the triple beam. “You wear it around your wrist. With the blades sticking out front. Like a bracelet.” From an adjustable metal wrist-band, seven blades, from eight to twelve inches, curved sharply forward. There was a chain-and-leather harness inside to hold it steady on the fingers. The blades were sharpened along the outside.

There were some hours to spare before his ship sailed, and having deposited his luggage, including a locked leather despatch-case, on board, he lunched at the Cafe Tewfik near the quay. There was a garden in front of it with palm trees and trellises gaily clad in bougainvillias: a low wooden rail separated it from the street, and Morris had a table close to this. As he ate he watched the polychromatic pageant of Eastern life passing by: there were Egyptian officials in broad-cloth frock coats and red fezzes; barefooted splay-toed fellahin in blue gabardines; veiled women in white making stealthy eyes at passers-by; half-naked gutter-snipe, one with a sprig of scarlet hibiscus behind his ear; travellers from India with solar tepees and an air of aloof British Superiority; dishevelled sons of the Prophet in green turbans, a stately sheik in a white burnous; French painted ladies of a professional class with lace-rimmed parasols and provocative glances; a wild-eyed dervish in an accordion-pleated skirt, chewing betel-nut and slightly foaming at the mouth. A Greek boot-black with box adorned with brass plaques tapped his brushes on it to encourage customers, an Egyptian girl squatted in the gutter beside a gramophone, steamers passing into the Canal hooted on their syrens. ("Monkeys")

She watched Delta try to pull herself into a pitiful looking crouch. Delta was far from coordinated, though, so her feet slipped out from under her. For a second, she almost looked like she was trying to run in place with her feet slipping and sliding all over the place. Finally, Delta stopped her pathetic running man imitation so that she ended up in a squat. Her hands held out in front of her, clasped together with her pointer finger and thumb in the shape of a gun. Good Lord, her sister looked like a Charlie’s Angel reject. - Elena

Hanne is stretched out on her back. Faces hover in a circle above her. A boy with big blue eyes. A woman whose front teeth rest on her lower lip. An old Chinese woman wearing all gray, her face expressionless, as if she’s seen this before, and much worse. Suddenly a man’s face zooms toward her. Beads of sweat on his upper lip. Dark sideburns. Dark nose hairs. His eyes are close-set, unnervingly so. “Don’t move,” he says, his breath reeking of garlic and cigarette smoke. An imperative. She tries to sit up, and when she can’t, attempts to understand why she’s on the floor. This is not where she should be. She knows that. What is she doing here? “She’s bleeding . . . Hurt. A woman.” But nothing hurts. Liquid streams from her nose, down her cheek, pools into her ear. The circle of faces still above her. But she can’t right herself. The world is tilting. The man with sideburns is squatting beside her. What does he want? He’s saying something to her. Telling her something, his horrible breath assaulting her. Get back. She can’t get her mouth to shout, Move back! She hunts for that perfect moment again, the water, her children when they were young, Hiro, but it is gone.

Daniel: What do you think of the idea? Sternlight: I’ll tell you man, I think it’s a fantastic idea. Fuck me if I’m consistent. I told your sister if she had all that bread to pass on for a bail fund or a free school or any good shit like that, I would retract everything I said about your parents. Not only that, I would actually change my opinion. I would think differently. OK? Daniel: OK. Sternlight: discards the poster. Sternlight: That’s the one question you shouldn’t have asked. Daniel: Maybe so. Sternlight: And I’ve been pretty easy on you, too. Susan never mentioned you. Except once. She said she had a brother who was politically undeveloped. She made it sound like undescended testicles. Baby: Come on, Artie. Sternlight: gets up, turns on the television squats in front of it.

The maid deposits a printed, cotton cushion on the floor in front of the alcove-recess, invites the guest to be seated in that place of honor, and then removes herself. Suzuki first inspects the room. He begins by examining the scroll displayed in the alcove: its Chinese characters, allegedly written by Mokuan, that master calligrapher of the Zen sect, are, of course, faked, but they state that flowers are in bloom and that spring is come to all the world. He next turns his attention to some early-flowering cherry-blossoms arranged in one of those celadon vases which they turn out cheap in Kyoto. Then, when his roving glance chances to fall upon the cushion provided for his particular convenience, what should he find but, planted serenely smack in its center, a squatting cat. I need hardly add that the cat in question is my lordly self.

I'm sure we'll need some- oof!" She was never to finish the thoughts she was startled by a creature that came bounding swiftly around the side of the carriage. A glimpse of floppy ears and jolly brown eyes filled her vision before the enthusiastic canine pounced so eagerly that she toppled backward from her squatting position. She landed on her rump, the impact knocking her hat to the ground. A swath of hair came loose and slid over her face, while a young tan-and black retriever leapt around her as if he were on springs. She felt a huff of dog breath on at her ear and the swipe of a tongue on her cheek. "Ajax, no," she heard Ivo exclaim. Realizing what a mess she'd become, all in a matter of seconds, Pandora experienced a moment of despair, followed by resignation. Of course this would happen. Of course she would have to meet the duke and duchess after tumbling on the drive like a half-witted carnival performer. It was so dreadful that she began to giggle, while the dog nudged his head against hers. In the next moment, Pandora was lifted to her feet and caught firmly against a hard surface. The momentum threw her off balance, and she clung to St. Vincent dizzily. He kept her anchored securely against him with an arm around her back. "Down, idiot," St. Vincent commanded. The dog subsided, panting happily. "He must have slipped past the front door," Ivo said. St. Vincent smoothed Pandora's hair back from her face. "Are you hurt?" His gaze ran over her swiftly. "No... no." Helpless giggles kept bubbling up as her nervous tension released. She tried to smother the giddy sounds against his shoulder. "I was... trying so hard to be ladylike..." A brief chuckle escaped him, and his hand moved over her upper back in a calming circle. "I would imagine it's not easy to be ladylike in the midst of a dog mauling.

They bear down upon Westminster, the ghost-consecrated Abbey, and the history-crammed Hall, through the arches of the bridge with a rush as the tide swelters round them; the city is buried in a dusky gloom save where the lights begin to gleam and trail with lurid reflections past black velvety- looking hulls - a dusky city of golden gleams. St. Paul's looms up like an immense bowl reversed, squat, un-English, and undignified in spite of its great size; they dart within the sombre shadows of the Bridge of Sighs, and pass the Tower of London, with the rising moon making the sky behind it luminous, and the crowd of shipping in front appear like a dense forest of withered pines, and then mooring their boat at the steps beyond, with a shuddering farewell look at the eel-like shadows and the glittering lights of that writhing river, with its burthen seen and invisible, they plunge into the purlieus of Wapping. ("The Phantom Model")

Week One Monday Press – 65%x5, 75%x5, 85%x5+ Close Grip Bench Press – 50%x10, 60%x10, 70%x10 Lats, Upper Back, Triceps, Biceps Tuesday Deadlift – 65%x5, 75%x5, 85%x5+ Front Squat (or Safety Bar Squat) – 50%x10, 60%x10, 70%x10 Hamstrings, Lower Back, Abs Thursday Bench Press – 65%x5, 75%x5, 85%x5+ Incline Press – 50%x10, 60%x10, 70%x10 Lats, Upper Back, Triceps, Biceps Friday Squat – 65%x5, 75%x5, 85%x5+ Straight Leg Deadlift – 50%x10, 60%x10, 70%x10 Hamstrings, Lower Back, Abs Week Two Monday Press – 70%x3, 80%x3, 90%x3+ Close Grip Bench Press – 60%x8, 70%x8, 80%x6 Lats, Upper Back, Triceps, Biceps Tuesday Deadlift – 70%x3, 80%x3, 90%x3+ Front Squat (or Safety Bar Squat) – 60%x8, 70%x8, 80%x6 Hamstrings, Lower Back, Abs Thursday Bench Press – 70%x3, 80%x3, 90%x3+ Incline Press – - 60%x8, 70%x8, 80%x6 Lats, Upper Back, Triceps, Biceps Friday Squat – 70%x3, 80%x3, 90%x3+ Straight Leg Deadlift – 60%x8, 70%x8, 80%x6 Hamstrings, Lower Back, Abs Week Three Monday Press – 75%x5, 85%x3, 95%x1+ Close Grip Bench Press – 65%x5, 75%x5, 85%x5 Lats, Upper Back, Triceps, Biceps Tuesday Deadlift – 75%x5, 85%x3, 95%x1+ Front Squat (or Safety Bar Squat) – 65%x5, 75%x5, 85%x5 Hamstrings, Lower Back, Abs Thursday Bench Press – 75%x5, 85%x3, 95%x1+ Incline Press – 65%x5, 75%x5, 85%x5 Lats, Upper Back, Triceps, Biceps Friday Squat – 75%x5, 85%x3, 95%x1+ Straight Leg Deadlift – 65%x5, 75%x5, 85%x5 Hamstrings, Lower Back, Abs Week Four Monday Press – 40%x5, 50%x5, 60%x5 Close Grip Bench Press – 40%x5, 50%x5, 60%x5 Lats, Upper Back, Triceps, Biceps Tuesday Deadlift – 40%x5, 50%x5, 60%x5 Front Squat (or Safety Bar Squat) – 40%x5, 50%x5, 60%x5 Hamstrings, Lower Back, Abs Thursday Bench Press – 40%x5, 50%x5, 60%x5 Incline Press – 40%x5, 50%x5, 60%x5 Lats, Upper Back, Triceps, Biceps Friday Squat – 40%x5, 50%x5, 60%x5 Straight Leg Deadlift – 40%x5, 50%x5, 60%x5 Hamstrings, Lower Back, Abs

Although not all latter-day Americans sit as much as some alarmists suggest, we are more sedentary than earlier generations. There is evidence that the total time Americans spent sitting increased 43 percent between 1965 and 2009, and slightly more for people in England and other postindustrial countries.22 So I probably spend two to three hours more in chairs during a given day than my grandparents did when they were my age. My grandparents, however, were not much more sedentary than most hunter-gatherers and subsistence farmers. Researchers have used accelerometers, heart rate monitors, and other sensors to measure activity levels in hunter-gatherers in Tanzania,23 farmer-hunters in the Amazonian rain forest,24 and several other non-industrialized populations.25 In these groups, people tend to be sedentary between five and ten hours a day. The Hadza, for example, spend about nine “non-ambulatory” hours on a typical day, mostly sitting on the ground with their legs in front of them, but also squatting about two hours a day and kneeling an hour a day.26 So while nonindustrial people engage in considerably more physical activity than average industrialized and postindustrialized people, they also sit a lot.

He was taking another hit from his short-and-squat of Goose when his eyes skipped to the arched doorway of the room. Jane hesitated as she glanced inside, her white coat opening as she leaned to the side, as if she were looking for him. When their eyes met, she smiled a little. And then a lot. His first impulse was to hide his own grin behind his Goose. But then he stopped himself. New world order. Come on, smile, motherfucker, he thought. Jane gave a short wave and played it cool, which was what they usually did when they were together in public. Turning away, she headed over to the bar to make herself something. “Hold up, cop,” V murmured, putting his drink down and bracing his cue against the table. Feeling like he was fifteen, he put his hand-rolled between his teeth and tucked his wife-beater tightly into the waistband of his leathers. A quick smooth of the hair and he was . . . well, as ready as he could be. He approached Jane from behind just as she struck up a convo with Mary—and when his shellan pivoted around to greet him, she seemed a little surprised that he’d come up to her. “Hi, V . . . How are—” Vishous stepped in close, putting them body to body, and then he wrapped his arms around her waist. Holding her with possession, he slowly bent her backward until she gripped his shoulders and her hair fell from her face. As she gasped, he said exactly what he thought: “I missed you.” And on that note, he put his mouth on hers and kissed the ever-living hell out of her, sweeping one hand down to her hip as he slipped his tongue in her mouth, and kept going and going and going . . . He was vaguely aware that the room had fallen stone silent and that everything with a heartbeat was staring at him and his mate. But whatever. This was what he wanted to do, and he was going to do it in front of everyone—and the king’s dog, as it turned out. Because Wrath and Beth came in from the foyer. As Vishous slowly righted his shellan, the catcalls and whistling started up, and someone threw a handful of popcorn like it was confetti. “Now that’s what I’m talkin’ ’bout,” Hollywood said. And threw more popcorn. Vishous cleared his throat. “I have an announcement to make.” Right. Okay, there were a lot of eyes on the pair of them. But he was so going to suck up his inclination to bow out. Tucking his flustered and blushing Jane into his side, he said loud and clear: “We’re getting mated. Properly. And I expect you all to be there and . . . Yeah, that’s it.” Dead. Quiet. Then Wrath released the handle on George’s harness and started to clap. Loud and slow. “About. Fucking. Time.

There’s an unexpected lull in the traffic about two-thirds of the way to Darmstadt, and I make the mistake of breathing a sigh of relief. The respite is short-lived. One moment I’m driving along a seemingly empty road, bouncing from side to side on the Smart’s town-car suspension as the hairdryersized engine howls its guts out beneath my buttocks, and the next instant the dashboard in front of me lights up like a flashbulb. I twitch spasmodically, jerking my head up so hard I nearly dent the thin plastic roof. Behind me the eyes of Hell are open, two blinding beacons like the landing lights on an off-course 747. Whoever they are, they’re standing on their brakes so hard they must be smoking. There’s a roar, and then a squat, red Audi sports coupe pulls out and squeezes past my flank close enough to touch, its blonde female driver gesticulating angrily at me. At least I think she’s blonde and female. It’s hard to tell because everything is gray, my heart is trying to exit through my rib cage, and I’m frantically wrestling with the steering wheel to keep the roller skate from toppling over. A fraction of a second later she’s gone, pulling back into the slow lane ahead of me to light off her afterburners. I swear I see red sparks shooting out of her two huge exhaust tubes as she vanishes into the distance, taking about ten years of my life with her.

As for me, I went inside, walked up to my bedroom, and fell on the floor. What…just happened? Staring at the ceiling, I tried to take it all in. My mind began to race, trying to figure out what it all meant. Do I need to learn how to whittle? Cook fried chicken? Ride a horse? Use a scythe? My face began to feel flushed. And children? Oh, Lord. That means we might have children! What will we name them? Travis and Dolly? Oh my gosh. I have children in my future. I could see it plainly in front of me. They’ll be little redheaded children with green eyes just like mine, and they’ll have lots of freckles, too. I’ll have ten of them, maybe eleven. I’ll have to squat in the garden and give birth while picking my okra. Every stereotype of domestic country life came rushing to the surface. A lot of them involved bearing children. Then my whole body relaxed in a mushy, contended heap as I remembered all the times I’d walked back into that very room after being with Marlboro Man, my cowboy, my savior. I remembered all the times I’d fallen onto my bed in a fizzy state of euphoria, sighing and smelling my shirt to try to get one last whiff. All the times I’d picked up the phone early in the morning and heard his sexy voice on the other end. All the times I’d longed to see him again, two minutes after he’d dropped me off. This was right, this was oh, so right. If I couldn’t go a day without seeing him, I certainly couldn’t go a lifetime…

What’s the meaning of this?” Papa strode toward us. “You’ve disturbed the entire household, Andrew.” Mama gripped his arm. “For goodness sake, Henry, don’t frighten the child. Haven’t you done enough damage? I told you not to whip him!” Papa made an effort to calm down. Taking a deep breath, he squatted in front of me. “What’s troubling you, son?” he asked. “Surely a spanking didn’t cause this.” Aching with sadness, I put my arms around his neck. I’d won, I’d finally beaten Andrew. I’d thought I’d be happy, but I wasn’t. “I don’t want to leave you and Mama,” I sobbed. Papa held me tight. “Now, now,” he said. “Where did you get such a silly notion? You aren’t going anywhere.” While Papa comforted me, Andrew climbed onto his father’s shoulders, piggyback style. No one saw him but me. No one heard him say, “Hush Drew, you’re shaming me in front of everyone.” Ignorant of Andrew’s presence, Papa shivered. “Fall’s coming. Feel the nip in the air?” Hannah and Theo were waiting for us at the bottom of the steps. “Mama,” Theo whispered, “is Andrew sick again?” Mama shook her head, but Theo looked unconvinced. Slipping his hand in Hannah’s, he watched Papa lay me on my bed. On the other side of the room, Andrew took a seat in the rocking chair. It was obvious he didn’t enjoy being invisible. Staring at Hannah and Theo, he rocked the chair vigorously. When that didn’t get their attention, he sang “I’ve Been Working on the Railroad” at the top of his lungs. But no matter what he said or did, he couldn’t make his sister or his brother see or hear him. I knew Andrew was sad, but I was even sadder. When Mama leaned over to kiss me, I hugged her so tight she could hardly breathe. “I’ll never forget you,” I whispered. Mama drew back. “What did you say?” “Nothing,” I mumbled. “I love you, Mama.” She smiled. “Well, for goodness sake, you little jackanapes, I love you too.” Smoothing the quilt over me, she turned to the others. “What Andrew needs is a good night’s sleep. In the morning, he’ll be himself again, just wait and see.” “I hope so,” Andrew said.

It was a charming and delightful day at Lord's as Ford and Arthur tumbled haphazardly out of a space-time anomaly and hit the immaculate turf rather hard. The applause of the crowd was tremendous. It wasn't for them, but instinctively they bowed anyway, which was fortunate because the small red heavy ball which the crowd actually had been applauding whistled mere millimetres over Arthur's head. In the crowd a man collapsed. They threw themselves back to the ground which seemed to spin hideously around them. "What was that?" hissed Arthur. "Something red," hissed Ford back at him. "Where are we?" "Er, somewhere green." "Shapes," muttered Arthur. "I need shapes." The applause of the crowd had been rapidly succeeded by gasps of astonishment, and the awkward titters of hundreds of people who could not yet make up their minds about whether to believe what they had just seen or not. "This your sofa?" said a voice. "What was that?" whispered Ford. Arthur looked up. "Something blue," he said. "Shape?" said Ford. Arthur looked again. "It is shaped," he hissed at Ford, with his brow savagely furrowing, "like a policeman." They remained crouched there for a few moments, frowning deeply. The blue thing shaped like a policeman tapped them both on the shoulders. "Come on, you two," the shape said, "let's be having you." These words had an electrifying effect on Arthur. He leapt to his feet like an author hearing the phone ring and shot a series of startled glanced at the panorama around him which had suddenly settled down into something of quite terrifying ordinariness. "Where did you get this from?" he yelled at the policeman shape. "What did you say?" said the startled shape. "This is Lord's Cricket Ground, isn't it?" snapped Arthur. "Where did you find it, how did you get it here? I think," he added, clasping his hand to his brow, "that I had better calm down." He squatted down abruptly in front of Ford. "It is a policeman," he said, "What do we do?" Ford shrugged. "What do you want to do?" he said. "I want you," said Arthur, "to tell me that I have been dreaming for the last five years." Ford shrugged again, and obliged. "You've been dreaming for the last five years," he said. Arthur got to his feet. "It's all right, officer," he said. "I've been dreaming for the last five years. Ask him," he added, pointing at Ford, "he was in it.

He slowly crossed the barn to squat down in front of her, never once looking away. His callused palm was warm around her icy fingers. “You must never lie to me,” he said softly. “Whatever your story, be it good or bad, I will accept. I am not your father, who will storm and rage at you when disappointed.” And the warmth in his eyes made her believe every word he spoke was true. “You are perfectly and beautifully made,” Michael continued. “You are exactly as God intended for you to be, and I love you precisely as you are.

Your best compound exercises are squats, front squats, deadlifts, Trap Bar deadlifts, standing presses with barbells or dumbbells (or a single dumbbell), barbell and dumbbell bent-over rowing, pull-ups, chin-ups, pull-downs, weighted push-ups, bench presses (performed with barbells, dumbbells, or a single dumbbell), incline presses (performed with barbells, dumbbells, or a single dumbbell), shoulder shrugs (performed with a barbell, two dumbbells, one dumbbell or a Trap Bar), deadlifts from the knees (performed with the bar or Trap Bar elevated by resting the plates on sturdy wooden blocks), hand and thigh lifts, and Hise shrugs. (Many would add dips to the list; I don't because they're hard on the shoulders and can cause shoulder problems for many trainees, particularly older trainees.

I pulled on a pair of shorts and did two hundred and fifty Hindu push-ups, five hundred Hindu squats, several minutes of neck bridges, front and back, and a variety of other bodyweight calisthenics and stretches. What you can get done with nothing more than a floor, your bodyweight, and gravity in thirty minutes of nonstop activity would put the fitness equipment industry out of business if people caught on. When

With their big hit, PiL had reached a whole new generation of fans, and the gig had sold out very fast. But right down at the front were a crowd of about three to four hundred hardcore, old-school punks who had come creeping out of the squats of Camden and Shepherd’s Bush to greet their hero. To

I won’t be here this afternoon, Ollie. I’m going home to Oklahoma, to my mama and daddy.” She cocked her head, a quizzical expression on her face. “When are you coming back?” “I’m not. I mean, I’m not coming back to live here. I’ll come to visit, maybe. And you can come and visit me.” Her hand separated from mine. She stared at me, her mouth hanging open. “But we need you, Rebekah.” I shook my head. “No, you don’t. Your daddy will take care of you, I promise.” “You can’t go.” Tears dripped down her pale cheeks, her voice escalating into hysteria. “You can’t leave us!” Then I noticed the back door standing open, James and Dan gaping at their sister, confusion screwing up their faces. Frank stood behind them, Janie in his arms. I wanted to crawl in a hole. It wasn’t supposed to go like this. My lips trembled, looking for words to comfort them. To comfort me. James bolted through the hallway and wrapped his arms around Ollie, buried his head in her chest. I squatted down in front of them, determined to hold back my emotions but sensing them rising out of my control. The children weren’t supposed to care as much as I did. I laid my hand on the back of James’s head as if giving him a blessing. “Good-bye, little man. I’ll miss you.” “Me, too?” Dan bowled into me now, Janie toddling behind. “You, too, Dan.” I wrapped my arm around him, my nose near the scruffy skin of his neck. I breathed in the peculiar little-boy scent, like a wet dog in a closed room. Then I lifted Janie and kissed her nose before setting her back on the floor.

Eyes wide, Jamie. Don’t give them an inch. Don’t even let them think they can take one. Not even for a second. That’s what her dad would have said. What he had said to her. A hundred times. He was no stranger to stepping into the wrong parts of the city. And he used to do it with the sort of attitude that scared most guys off. The kind of try it and see what happens, shit-bag stare that sent most people scampering.  She tried to carry that look. The look that conveyed that her crescent kick could crack a skull and they’d never see it coming. She didn’t know if she could pull it off as well as her dad. He was six-three with the frame of a Scandinavian bison, after all, and about as intimidating. She, on the other hand, had her mum’s frame. Though that did have its advantages. Mostly in part to the fact that if she did need to hit someone, they’d never expect it.  Roper pulled up short of the first tent and put his hands on his hips, looking around.  Narrow walkways wound around the little squats, making the thirty-by-sixty-foot space a veritable micro favela by all accounts. There must have been fifty different shelters made up in there — of all varying sizes, shapes, and constructions. ‘Jesus,’ Roper grumbled. ‘How the hell are we going to find Grace’s tent in all this?’ Jamie surveyed the exteriors. All the heads seemed to shrink back inside as they got close. ‘Reggie said that the tent was too nice to be here. So I guess we just look for the one that sticks out.’ He made a humming sound and pursed his lips, inhaling sharply. ‘Grace Melver,’ he called loudly, verging on yelling. ‘Grace Melver!’  Nothing stirred. ‘Smooth, Roper,’ Jamie mumbled, sidestepping to look around the battered old four-man in front of them. Behind it a blue tarp had been hung from the girders overhead with what looked to be electrical wire.

mercy and with this heat, you know—and my anemia.” She sighed. “My brain’s already turned to mush.” “Sit down.” Concerned now, he guided her to a small spindle-back chair in the landing’s corner. “I’ve got a message for an attendee. His name’s Antoine. I’ve never met him, monsieur.” She gave a big sigh. “Very sad. This comes from Rafael Santos, Professor Neliad’s assistant at the Polytechnic,” she said, ready to launch into the story she’d fabricated on the long ride. Rafael, an actual Spanish engineering student Kate had known in ’37, had become the assistant to his advisor, Professor Neliad, a short squat perfectionist Raphael had mimicked incessantly. “I hate to trouble you, monsieur, but it’s important I speak with Antoine. Please.” The man set down his folder, which was labeled école polytechnique. “But what’s so important?” She had to make this credible. Make him believe her. She sniffled and shook her head. “There’s horrible news. Antoine’s mother . . .” She paused for effect. “A terrible accident in front of her apartment. The bus

In Moscow, Russia, you can receive your subway ticket free of charge in exchange of some physical exercise. All you have to do is to perform 30 squats in front of the ticketing machine.

at the piece of furniture that appears in Figure 16 on the following page. Hardly a well-designed chair, is it? The seat is so low that you’d practically have to squat on it. The back is too high; the upper bar is a horizontal slab on which you could not lean comfortably. How come? Actually, this is not a chair. It is a church kneeler. The height is right for kneeling. The “back” is in fact the front, and the upper slab is there to rest not one’s back but one’s praying hands. Once this artifact’s real function is recognized, what looked like flaws turn out to be well-designed features. Like the object in Figure 16, reason seems to have an obvious function: to help individuals achieve greater knowledge and make better decisions on their own. After all, if using reason doesn’t help one reach better beliefs and choices, what is it good for? However, like a kneeler used as a chair, reasoning serves this function very poorly.

Kevin awoke, not with the slow realization that came from regaining consciousness, nor with the startled gasp of a man having a nightmare, nor even the groan that was stereotypical of anime characters when they wake up—no, when Kevin woke up, it was to the feeling of a hand being shoved down his throat. His eyes snapped wide open. However, he still couldn’t see anything. His eyes perceived nothing beyond the amalgam of blurred colors, mixing and matching and morphing and changing, a sickening compendium that his mind couldn’t comprehend. Images flashed past his vision. A walk on the beach. Red hair. A swell. A raging torrent, an infinite tide of water rising into the sky, cresting against the heavens. He tried to cough, to hack, to something, but it was no use. The hand remained shoved firmly down his throat. And then it was gone. Kevin gagged, and then coughed out what must have been several gallons of water. Each cough wracked his body with pain. Each breath caused his ribs to creak. Even the slightest movement hurt. Something appeared in front of him. It was a blurry green object. What… the… heck? “I’m glad to see that you’re awake,” the shape said. Kevin blinked. “Tell me, how many fingers am I holding up?” “Fingers…” Was what he meant to say. “Fssshrrsss…” Was what he said. “Hmm, it seems your eyesight is a bit unfocused. Here, let me fix that for you.” Kevin would have asked what this object—person? — meant, but he never got the chance—because something smacked him in the head. Hard. “Ouch!” Kevin covered his face with his hands. Gods that hurt! What the hell was he just hit with? A mallet? “What the heck was that for, you crazy coot?!” “Ho? Can you see me now? How many fingers am I holding up?” Kevin was about to answer, but words fled when he realized who—no, what stood before him. Scaly green skin covered a small, squat body, clothed in a plain brown robe. This… thing stood with a stoop. It had a hunch of some kind, and Kevin was certain that the robe was covering something big attached to its back. A really long neck protruded from the robes, which was attached to a reptilian and very bald head. It was holding up three fingers. Mainly because it only had three fingers. “Holy crap, it’s a Ninja Turtle!” The “Ninja Turtle” twitched. “I am not a Ninja Turtle!” It shouted. “Don’t confuse those sea turtle rejects with me!” “Holy crap, it talks!” More twitching. “Of course I talk, you idiot!

Workout A All exercises, except for kettlebell swings, are performed for 10 repetitions using a 13-Repetition Max2 (RM) weight. 1. Heavy dumbbell front squat to press (ass to heels)—squeeze glutes at bottom for one second before rising 2. One-arm, one-leg DB row 3. Walking lunges with sprinter knee raise 4. Wide-grip push-ups3 5. Two-arm kettlebell swings × 20–25 Repeat sequence 2–4 times. Workout

I blink and Kayden is squatting in front of me, and I’m somehow on my knees, his hands under my hair, warm on the skin of my neck. His jacket is gone, his tie loose, his hair is a sexy rumpled mess, and he is beautiful. He is right in ways that other man is wrong, and a calmness fills me that wasn’t there moments before. I reach up and grab his wrists. “I’m glad you’re here, and I’m glad I’m here. Even if it meant I had to go through him to get to you.

These were the parts of Strathdee the tourists never saw, lined with red-brick and fibro rentals with squat steel fences out front. It was a few minutes before ten on a breezy, sunny Wednesday and most of the front yards we passed were occupied: I exchanged glances with a chain-smoking teenager half watching two toddlers beating each other with plastic tools, a pair of ancient Italian immigrants in wife-beaters and dress pants staring blankly at the road, and a middle-aged woman in track pants and thongs watering weeds.

She was still looking at her lap and I needed to see her, I needed to know what this meant for us. Squatting down in front of her, I placed my hands on either side of her hips on the bed and looked at those beautiful blue eyes. “Rachel, what are you saying?” “I’m saying I can’t live without you. I still love you.

The Connecticut River March 2, 1704 Temperature 10 degrees The Indians, it seemed, had paused here on their journey south from Canada to go hunting before the battle. Under the snow were stored the carcasses of twenty moose. Twenty! Eben had to count them himself before he could believe it, and even then, he could not believe it. Eben was no hunter. If he’d gotten one moose, it would have been pure luck. But for this war party to have killed twenty, dragged every huge carcass here so there would be feasting on the journey home--Eben was filled with respect as much as hunger. The Indians made several bonfires and built spits to cook entire haunches. They chopped the frozen moose meat, and Thorakwaneken and Tannhahorens sharpened dozens of thin sticks and shoved small cubes of moose meat onto these skewers. The women and children were each handed a stick to cook. The men were kept under watch, but at last their hands were freed and they too were allowed to eat. The prisoners were too hungry to wait for the meat to cook through and wolfed it down half raw. They ripped off strips for the littlest ones, who ate like baby birds: open mouths turned up, bolting one morsel, calling loudly for the next. When the captives had eaten until their stomachs ached, they dried stockings and moccasins and turned themselves in front of the flames, warming each side, while the Indians not on watch gathered around the largest bonfire, squatting to smoke their pipes and talk. The smell of their tobacco was rich and comforting. The wounded were put closest to the warmth, and hurt English found themselves sharing flames with hurt Mohawk and Abenaki and Huron. One of the Sheldon boys had frozen his toes. His Indian came over to look but shook his head. There was nothing to be done. Ebenezer Sheldon could limp to Canada or give up. “Guess I’ll limp,” said Ebenezer, grinning.

Hunter found Warrior down by the river, teaching Pony Girl to swim. Sitting beneath a cottonwood, Hunter pressed his back to the trunk and rested his forearm on his upraised knee. “Warrior, I must make a short trip,” he began. “Will you watch my woman and her sister while I’m gone?” Distracted by the question, Warrior forgot to watch his niece and turned. “Another trip? You’ve only just returned.” Hunter’s gaze dropped to Pony Girl, and his eyes widened in alarm. Shooting to his feet, he yelled, “Warrior, she’s going under!” Warrior snatched a handful of the child’s dripping hair and pulled her up for air. Giving his head a shake, he moved toward shore. “I don’t know. Maybe she’s too young. Maiden insists she isn’t, but I don’t recall the other two being this hard to teach.” “I taught Turtle, and Maiden taught Blackbird,” Hunter reminded him. Warrior squatted in front of the whining, coughing child, trying to comfort her with body-shaking pats on her lower back. Hunter thanked the Great Ones that Pony Girl’s burns had healed. “Maybe that’s what the problem is, eh?” Warrior mused. “I’m a lousy teacher. Hunter, why don’t you teach her?” “I’m leaving on a journey.” “Ah, yes, a journey. Where are you going?” Hunter ignored the question. It was one thing to surrender to his woman, but quite another to admit it to his brother. “Maybe I’ll teach her when I return. A swap, yes?” Warrior looked relieved. “That sounds like a fair trade. I’ll gladly watch your woman if I can get out of this swimming chore Maiden has pressed upon me. At the rate I’m going, I’ll have to change this one’s name to Pebble. She sure enough sinks like one.

All you have in here is old Chinese,” Sarah says, her head in my fridge and ass facing me. It’s quite the view. “I just bought some cheese,” I reply and lean my hips against the counter behind her to watch the show. She pulled my blue shirt on after we finally left the bed, but that’s all she has on. “I have chips,” I point to the cabinet to her left. I’m an asshole because I really just want to watch my shirt ride up and show me her ass when she reaches for them. But I never claimed to not be an asshole, so there’s that. "Salt and vinegar,” she says with delight. “My favorite.” “See? I pulled through.” “You did,” she replies and opens the bag. “In more ways than one.” “Is that right?” I purposely don’t move to her. If I do, I’ll spin her around and fuck her against the counter. On second thought, that doesn’t sound like a bad idea. She nods and grins as she crunches happily on her chips, then takes a sip of the ice water I poured for her. “Do you want some?” “No thanks.” I cross my arms and watch her unabashedly. “You should unbutton the shirt.” She raises a brow. “Is that a request?” “No.” Both brows lift now, and she licks her lips, sets the bag aside, and slips the two buttons free, exposing her breasts, belly, and pussy. “Better?” “Now take it off.” She grins and lets the shirt fall to the floor, pooling around her feet. “I thought you wanted a snack,” she says and sips her water. “I wanted to see you in my kitchen,” I reply, making her laugh. “Do you have a kitchen fetish?” I do now. I don’t answer, and she saunters the few feet between us, her water still in her hand. I expect her to lean up and kiss me, but instead, she squats in front of me, takes a sip of cold water, and pulls my cock into her mouth.

Sorry,” Brodie said with a grin as he covered the last ten yards at the end of the pier, a small mutt racing down the docks behind him. “Didn’t mean to startle.” “So, an Irishman and an Aussie walk into a bar,” Kerry said, recovering quickly and teasing Grace’s husband as he stopped a few feet away. She bent down and clapped her hands as the scruffy mutt came skidding to a stop in front of her. “Hello, Mr. Whomper, and how are you today?” She gave him a good ear scratch, then laughed when he immediately wriggled over to his back in hopes of a belly rub to go with it. Laughing she obliged, then straightened, leaving the dog to sniff out Cooper’s feet, hoping for more of the same from the newcomer. “Heck of a watchdog you have there, Monaghan,” Cooper said, squatting down to give the dog a good once-over. “You realize,” Brodie said, “you’ve just made a shameless love slave out of him for life.” “Well, he has good hands,” Kerry said, then lifted her own in mock surrender when both men looked at her. Cooper was certain his surprised expression mirrored Brodie’s. “What?” Brodie chuckled, and his grin had the same cheek Cooper had been told his did.

Harper squatted in front of her. “No one fucks with my family. Go near any of them again, and this pain will seem like a fucking slap on the wrist. You got me?

I walked up to one man, lying on his side, and noticed too late that he was beyond talking ever again. The distance from the hospital to the morgue is only a few yards, so the old nuns don’t have far to push the gurneys. In the morgue, the bodies are piled haphazardly, to no particular scheme or order. The air conditioning and coolers have broken down, and the smell of rot is so strong it chases away all other living things, except a man called Presnel, who has no money and family. He squats in the dirt of the courtyard, waiting to die. “Crazy man,” Daniel explains, but not unkindly. The man is truly dying, and waits “here, to be expedient. Hearses—really station wagons with the windows painted black—wait near the hospital. The people in the morgue are the ones no one wants, so hearse drivers wait near the front entrance of the hospital for a fresh body. “One will be ready soon. No problem,” a driver says. He is eating a Popsicle.

Lies!” B shouts, shooting up from the couch and cupping his butt in both hands. “Do we need to do a side-by-side comparison and put it up for a vote on our IG stories again?” E asks, finding a way to brag about his win as Best Crabs Ass from years ago. “Bring it, Dennings. I’ve been doing my squats. Your ass is grass this time.” B cocks a hip to spank himself in front of E’s face.

IT WAS ALMOST December, and Jonas was beginning to be frightened. No. Wrong word, Jonas thought. Frightened meant that deep, sickening feeling of something terrible about to happen. Frightened was the way he had felt a year ago when an unidentified aircraft had overflown the community twice. He had seen it both times. Squinting toward the sky, he had seen the sleek jet, almost a blur at its high speed, go past, and a second later heard the blast of sound that followed. Then one more time, a moment later, from the opposite direction, the same plane. At first, he had been only fascinated. He had never seen aircraft so close, for it was against the rules for Pilots to fly over the community. Occasionally, when supplies were delivered by cargo planes to the landing field across the river, the children rode their bicycles to the riverbank and watched, intrigued, the unloading and then the takeoff directed to the west, always away from the community. But the aircraft a year ago had been different. It was not a squat, fat-bellied cargo plane but a needle-nosed single-pilot jet. Jonas, looking around anxiously, had seen others—adults as well as children—stop what they were doing and wait, confused, for an explanation of the frightening event. Then all of the citizens had been ordered to go into the nearest building and stay there. IMMEDIATELY, the rasping voice through the speakers had said. LEAVE YOUR BICYCLES WHERE THEY ARE. Instantly, obediently, Jonas had dropped his bike on its side on the path behind his family’s dwelling. He had run indoors and stayed there, alone. His parents were both at work, and his little sister, Lily, was at the Childcare Center where she spent her after-school hours. Looking through the front window, he had seen no people: none of the busy afternoon crew of Street Cleaners, Landscape Workers, and Food Delivery people who usually populated the community at that time of day. He saw only the abandoned bikes here and there on their sides; an upturned wheel on one was still revolving slowly. He had been frightened then. The sense of his own community silent, waiting, had made his stomach churn. He had trembled. But it had been nothing. Within minutes the speakers had crackled again, and the voice, reassuring now and less urgent, had explained that a Pilot-in-Training had misread his navigational instructions and made a wrong turn. Desperately the Pilot had been trying to make his way back before his error was noticed. NEEDLESS TO SAY, HE WILL BE RELEASED, the voice had said, followed by silence. There was an ironic tone to that final message, as if the Speaker found it amusing; and Jonas had smiled a little, though he knew what a grim statement it had been. For a contributing citizen to be released from the community was a final decision, a terrible punishment, an overwhelming statement of failure.

In front, I saw five or six women squatting and cutting the grass with scissors. This was a familiar sight by now, but still strange. At PUST, and even in Pyongyang’s parks, I had noticed workers doing the same. Lawnmowers were used in the rest of the world, but not here. Was it about control or was there simply a shortage of gas?

It was a familiar pantomime--the free press, deplored yet admired. Under their vests the senators were secretly glad that they were unable to dislodge a couple of American photographers. It was what the hearing was about, really--the photographers, squatting imperturbably in front of the men who were plotting to win a war that would preserve for photographers the right to squat imperturbably.

No. You know what, forget about the spaceship,” I said, realizing maybe it was a poor analogy. “So Lupe just stopped coming around?” he asked. “She probably has too much homework. I can’t imagine going to the high school; I’m already buried in homework as it is! And I’m only in middle school!” I chuckled. “How are the kids at your school treating you? Tell them if they don’t leave you alone, I’ll totally write about them in my column!” “Thanks,” Shen said with a laugh. “And yeah, they’re leaving me alone. For now.” I smiled. “Good.” “Do you miss China?” Shen asked. “I miss everything! Lao Lao’s mantou and the jianbingguozi at breakfast. I miss the snow, the seniors exercising in the park, and Popsicle Grandpa. I even miss the squat toilets.” I chortled. “Okay, maybe I don’t miss those.” “Well, I miss pulling you out of them.” Shen giggled, and then we both sighed at the same time. “Wish you lived closer,” he said. “Me too.” “Mia, time to get off,” Mom said, tapping at an imaginary watch on her wrist. I groaned. “I gotta go,” I told Shen. “Awwww,” he said.

Fundamentally I structure my training around exercises that improve the following: Grip strength, how hard you can grip with your hands, which involves everything from your hands to your lats (the large muscles on your back). Almost all actions begin with the grip. Attention to both concentric and eccentric loading for all movements, meaning when our muscles are shortening (concentric) and when they are lengthening (eccentric). In other words, we need to be able to lift the weight up and put it back down, slowly and with control. Rucking down hills is a great way to work on eccentric strength, because it forces you to put on the “brakes.” Pulling motions, at all angles from overhead to in front of you, which also requires grip strength (e.g., pull-ups and rows). Hip-hinging movements, such as the deadlift and squat, but also step-ups, hip-thrusters, and countless single-leg variants of exercises that strengthen the legs, glutes, and lower back.

Britt ignored the growing sense of dread swirling inside her stomach and tapped tentatively on the battered door of Lorraine Grayson’s office. Fifteen seconds dragged by. Apart from her heart beating more rapidly in her chest, nothing happened. As she raised her hand for a second attempt, a scream from inside caused her to recoil. It was the kind she’d only ever heard in those low-budget horror movies Howie enjoyed watching on a Friday evening after drinking too much Guinness. The scream morphed into a deathly gurgle. It sounded like someone was being strangled. A few seconds of forbidding silence. Then a grunting noise, followed by the sound of something being smashed in furious retribution, caused Britt to think twice about entering this madwoman’s lair. Maybe she would come back in half an hour. Yes. A quick espresso in the NSIS canteen to allow things to calm down. By then, Lorraine’s mood would have descended from the realms of complete insanity, dropped through the domain of the dangerously demented, and settled into its more natural state of moderate lunacy. Hopefully. Then the door swung open and Lorraine’s squat figure was in front of her – cheeks crimson, hair tousled, eyes bulging, lungs heaving. From the look of her, Britt wouldn’t have been surprised to discover she had just strangled someone.

But there are some things, no matter if they're true, you can't live with them. You have to refuse them. You turn your eyes away from whatever's squatting right there in front of you and not only pretend it isn't there now, but that you never saw it in the first place. You do so because your soul is a frail thing that can't stand the blast-furnace heat of revelation, and truth be damned. What else can a body do?

Kettlebell deadlift. The kettlebell deadlift primarily targets the posterior chain (lower back, glutes, and hamstrings). It is an excellent companion to the kettlebell box squat and additionally helps teach proper hip-creasing mechanics, creating an important foundation for the classical kettlebell exercises (e.g., swing, clean, snatch). With the kettlebell on the ground, stand with your feet shoulder-width apart with the kettlebell just in front of you (see figure 7.9a). Keep your chest lifted as you sit back with your hips until your hands can reach the handle (see figure 7.9b). Grab the handle with both hands and stand up by pressing your feet into the ground until your body is fully upright (see figure 7.9c). Repeat by sitting back to lightly touch the kettlebell to the ground. Do 10 controlled repetitions with a light weight and then repeat with a more challenging weight (e.g., women start with 8 kg [18 lb] for 10 repetitions and then use 12 kg [26 lb] for 10 repetitions; men start with 16 kg [35 lb] for 10 repetitions and then use 24 kg [53 lb] for 10 repetitions). This basic exercise teaches you to keep your center of gravity aligned vertically over your base of support. It is important to have control over your center of mass because kettlebell training involves such dynamic movements. A strong and stable base will keep you safe when swinging the kettlebell. KEY PRINCIPLES Crease at the hips instead of bending at the waist. Maintain a neutral spine and slightly arched lower back. Legs can be bent or straight depending on the desired training effect. Straight legs will recruit the hamstrings more and bent legs will recruit the quadriceps more.

Single swing. The single swing is the foundational movement of all the classical lifts. Within this exercise, you will find many of the universal principles and unique aspects of kettlebell training, such as inertia, pendulum grip endurance, and anatomical breathing. The swing needs to be mastered before moving on to the other classical lift exercises (e.g., clean, snatch). It cannot be understated: All other kettlebell lifts build upon the foundation of the swing. To perform this exercise, stand with the feet hip-width apart and with one kettlebell on the floor in front of you (see figure 7.10a). Sit back with the hips (think box squat) and with one hand, grab the handle with the fingers (see figure 7.10b). Thumb positioning for the swing can vary depending on the individual and the training goals. There are three options: Thumb forward, which allows for faster pacing due to minimized motion (creates a shallower downswing) and seems to be more comfortable for those with shoulder tightness because there is no rotation at the shoulder during this position. Thumb back, which provides better grip endurance by distributing some of the stress from the forearm to the triceps and creates more of a momentum-based movement because of the spiral nature of this variation (thus, there is a greater range of motion to reduce and produce force). Neutral thumb, which distributes stress more equally along the grip, arms, and shoulders. Next, keep the shoulders back and chest lifted as if you are going to do a deadlift, and as you begin to stand, swing the kettlebell between your legs (see figure 7.10c). When the swing reaches its end point behind you, stand up completely, extending the ankles, knees, hips, and torso (see figure 7.10d). Sustain this pendulum swing through the duration of the set. When performing this exercise, use one or two cycles of anatomical breathing (a cycle is defined as one exhalation and one inhalation). There are two variations you can use: Exhale at the back of the downswing and inhale during the upswing (one breath cycle), or exhale at the back of the downswing, inhale, exhale as the kettlebell transitions from the horizontal to the vertical plane at the top of the forward swing, and inhale as the kettlebell drops again preceding the next backswing (two breath cycles for every one swing).

Box squat. The box squat helps you become familiar with proper squat mechanics while simultaneously providing a degree of safety and structural support in the bottom position. This version of the box squat is used to teach proper hip action in the squat, teaching you how to sit back and load your hips while keeping tension in the hips. To perform this exercise, stand in front of a sturdy box or chair with feet shoulder-width apart or slightly wider (see figure 7.8a). Lower to touch your buttocks and upper hamstrings to the top of the box without actually sitting on the box, keeping your weight on your heels and keeping full control of your body (see figure 7.8b). Inhale as you descend and exhale as you stand up. When done correctly, you will properly engage your hips and make your squat less of a knee-dominant movement. KEY PRINCIPLES Do not collapse on the box; it is only a focal point to reach for. Use the paradoxical breathing technique (inhale as you descend and exhale as you stand). As you become comfortable with the movement and feel your spinal stability improve, you can switch to anatomical breathing (exhale as you descend and inhale as you stand up). Maintaining a neutral spine (slightly arched lower back) along with creased hips is the key to both performance and injury prevention.

Why is your sari all askew?" she asked, squatting down in front of Naina and straightening out the pleats. "This is a mess. Oh my gosh, Naina! Is that why you were late?" "I don't know what you're talking about," Naina said, but her face went flaming red. Naina had disappeared for a good half hour when she'd gone to "check up on the guys." "All I'll say is that Neel's not the only gavel in town, Nisha.

Chapter Six Abigail’s secret “Open up,” Abigail mouthed from outside the window, gesturing toward the latch. Behind her, the fog rolled in the darkness. Hal opened the window and leaned out as an icy breeze pushed past him into his room. “What are you doing here?” he whispered. “It’s late. And freezing.” Abigail frowned and rubbed her arms. She wore only a light red dress despite the thick cold fog. “I told you I was coming tonight to tell you something. Did you forget?” “Oh,” Hal mumbled. “Yeah. I’ve had a lot on my mind.” Abigail rolled her eyes. “Come out. Bring a lamp and meet me in your garage.” “But—” Without another word, Abigail tiptoed off across the gravel driveway toward the squat brick building that stood alone at the front of the lawn, next to the road. She had no lantern so faded into the darkness almost immediately, lost against the black silhouette of the garage. Hal

After stopping in the house for lemonade with the girls and to pick up Chet’s wallet, the three boys piled into the convertible and drove off. A few minutes later they pulled up in front of the novelty shop on King Street. A bell tinkled as they walked in and Mr. Bivven, the squat, baldheaded proprietor, came out of the back room to greet them. He beamed at the trio across the counter. “Something you’d like, boys?

Grip strength, how hard you can grip with your hands, which involves everything from your hands to your lats (the large muscles on your back). Almost all actions begin with the grip. Attention to both concentric and eccentric loading for all movements, meaning when our muscles are shortening (concentric) and when they are lengthening (eccentric). In other words, we need to be able to lift the weight up and put it back down, slowly and with control. Rucking down hills is a great way to work on eccentric strength, because it forces you to put on the “brakes.” Pulling motions, at all angles from overhead to in front of you, which also requires grip strength (e.g., pull-ups and rows). Hip-hinging movements, such as the deadlift and squat, but also step-ups, hip-thrusters, and countless single-leg variants of exercises that strengthen the legs, glutes, and lower back.

Tampa is now the national insurance-fraud champ. And one of the oldest but still effective methods is the Swoop-and-Squat. The scam artist targets a victim and tails him until conditions are optimal. Then he zooms past and cuts back in front of him and hits the brakes. It’s nearly impossible to avoid a rear-end crash. And under Florida law, the person in back is automatically at fault in the accident because theoretically the person in front has no control over someone following too close. If you’re lucky, they’ll just go for collision damage; if not, they’ll fake whiplash and jam you up for thousands in medical, pain and suffering . . . But I’ve developed a foolproof strategy to not only defeat this tactic, but punish the scofflaw and hopefully illuminate the error of his ways.” “He’s racing past us,” said Coleman. “The Swoop.” “Now he cutting back in. He’s hitting his brakes.” “The Squat.” Serge was already applying his own brakes. “Wow,” said Coleman. “You were right. He was trying to make us crash.” “The fucker,” said Serge. “It’s like Manson all over again.

I squat to retrieve the pitcher but Bruno’s faster. He offers it to me and I make the mistake of looking him in the eye. My balance is thrown and I start to fall back. Bruno drops the pitcher and takes hold of both of my wrists to keep my butt from slamming into the ground. He uses my momentum, and in one swift movement, we’re both standing again, face-to-face. Too close. Way too close. He smells of wine. And basil. Bruno picks up the pitcher, slowly this time, and loops my fingers through the handle. “All right?” he asks, his smile big and hypnotizing. I nod. “You should wash this.” I nod again. “And refill it.” Nod. “You agree with everything I say?” Nod. “You like sleeping in my bed last night?” My face combusts, suddenly very aware of all the customers, especially the table of American hoochies not even five feet away. I steal a glance at them. The brunette’s mouth hangs open and the blond one looks me up and down, her expression simultaneously appalled and impressed. I’m mortified. And slightly thrilled. I run through the restaurant and into the kitchen without looking back. I blast the cold water into the sink, let it fill my cupped hands, and dip my face down into it again and again until I’m no longer on fire. When my eyes clear, I notice a hand towel dangling in front of me. Luca. I take it and quickly pat my face dry. “I--”…have no idea what to say. “Your brother…” Luca makes an understanding noise. “Bruno is”--he struggles for the world--“loud.” I would have said something else, but his definition is accurate too. Luca wasn’t even outside but he obviously knows his brother well. Bruno barging in on me while I was changing should have told me everything I needed to know about him.

Can I ask you a question?” Squatting in front of an open cabinet, she said, “You just did. Why do people do that? If you have a question, just ask it.

Jim Biggers looked down at the puppy playing tug-of-war with one of his bootlaces. “Quit it,” he growled, gently shaking it off. The puppy yapped and scampered away, bumping into Truck’s furry side and bouncing off. The big dog didn’t bat an eye, but he raised his head when he heard a car door slam outside. Another puppy tumbled off his back as he got up. Jim rose too, looking out the window. “She’s here,” he announced, throwing down his pencil. In another minute Kenzie and Linc walked in. One of the puppies ran to her and she squatted down to say hi. “Oh my gosh. You are so cute!” “I can’t compete,” Jim grumbled to Linc. The puppy yapped and ran away. Kenzie went around to the other side of the desk to kiss her boss on the cheek. “Sorry.” Jim grinned. “You’re forgiven. How are you doing, Linc?” He’d noticed that the younger man was still limping. There wasn’t any need to mention it specifically. “Better every day, thanks. How did Truck get stuck with babysitting?” “I promised him half a steak,” Jim said. “He fell for it.” An eager puppy chomped down hard on Truck’s ear, then put his head and paws down in play position, wagging his stubby tail. “Poor Truck,” Kenzie said sympathetically. She looked back to Jim. “Why are they here? I mean, they’re cute but way too young to start with us.” “Merry Jenkins is fostering them for me. But she’s gone for the next two days, so I have them. It’s been fun. I’m seeing plenty of potential.” He glanced at the floor, frowning. “And a few puddles.” He unrolled several sheets from the paper towel dispenser on his desk and let them drift to the floor. A puppy pounced on the white stuff and dragged it away. Jim rolled his eyes. He unrolled more paper towels, and this time he put his boot down on them. “I can’t wait to come back full-time,” Kenzie said. “When you’re ready. Not a minute before,” Jim said sternly. “Everything’s under control. No rush.” Linc looked down. “Am I seeing things?” A tiny kitten was clawing its way up his jeans. Jim harrumphed. “That’s a stray. Buddy and Wells started feeding it, and now it won’t go away.” “Aww,” Kenzie exclaimed. “It’s adorable.” Linc detached the kitten from his front pocket and held it up. The warmth of his hands calmed it, but only for a minute. The kitten stared at him, bug-eyed, then batted at his nose. “Doesn’t seem to be afraid of anything.” “Reminds me of Kenzie. I guess I’ll have to keep it. So where are you two headed?” Linc put the kitten down. Tiny tail waving, it sauntered between Truck’s furry legs. The dog didn’t seem to mind.

I pulled on a pair of shorts and did two hundred and fifty Hindu push-ups, five hundred Hindu squats, several minutes of neck bridges, front and back, and a variety of other bodyweight calisthenics and stretches. What you can get done with nothing more than a floor, your bodyweight, and gravity in thirty minutes of nonstop activity would put the fitness equipment industry out of business if people caught on.

Office and Classroom Tools—Have the child cut with scissors; use a stapler and hole puncher; draw with crayons and chalk; paint with brushes, feathers, sticks, and eyedroppers; squeeze glue onto paper in letters or designs, sprinkle sparkles on the glue, and shake off the excess; and wrap boxes with brown paper, tape, and string. MOTOR PLANNING Jumping from a Table—Place a gym mat beside a low table and encourage the child to jump. After each landing, stick tape on the mat to mark the spot. Encourage the child to jump farther each time. Walking Like Animals—Encourage the child to lumber like a bear, on all fours; a crab, from side to side on all fours; a turtle, creeping; a snake, crawling; an inchworm, by stretching flat and pulling her knees toward her chest; an ostrich, while grasping her ankles; a duck, squatting; a frog, squatting and jumping; a kangaroo or bunny, jumping; a lame dog, with an “injured” leg; a gorilla, bending her knees; a horse, galloping. Playground Games—Remember Simon Says, Ring-Around-the-Rosy, The Hokey-Pokey, London Bridge, Shoo Fly, and Mother, May I? Insy-Outsy—Teach the child to get in and out of clothes, the front door, and the car. With a little help, the child may become able to perform these tasks independently, even if it takes a long time!

I told you we should have used the taser.” “But then he would have shit his pants,” John motioned to my pants. “Look at those pants. Those are nice pants.” “Yeah,” I agreed, “I don’t want to shit these pants. I like these pants. The pockets are deceptively roomy.” Ricky squatted in front of me, and it was a little like watching a tree bend down. “Danny, you got to come with us. Either we do this the nice way, or we do it the taser-shitting-pants way.

After I’d accepted his proposal, he’d offered to help me get back into fighting shape. We’d both gotten hot and sweaty on my brothers’ weight set, grunting and groaning with effort. He’d been beside me, helping correct my squat form, and behind me, saying, “Harder. Harder!”, and in front of me, murmuring, “Oui, that’s it”, and under me, egging me on as I rose and fell. … Okay, okay, I’ll stop.

One Arm Pull • Hold a kettlebell in one hand with the other out to the side for balance, feet spread hip-width apart. • Squat while you maintain braced abs and a neutral back and then thrust your hips to stand. • As you stand, the kettlebell should be drawn up to shoulder level with the elbow bent, holding the bell in front of the shoulder. • Return to the starting position and repeat for a total of 8 to 10 reps.

Clean and Press • Begin as with Clean - squat and stand using your hips for power. • Bring the kettlebell straight up, rotating your elbow down as it reaches shoulder height. • Bend your knees slightly to absorb the weight of the bell against your forearm. The kettlebell will swing from the front of your hand to the back of your hand, so make sure you have lifted it high enough to keep it from hitting your shoulder. • From here, press the kettlebell straight upwards.