Getting STRONG

I want to get STRONG

Yoga is relaxing but expensive, and I’m not sure about learning it at home. Gyms suck. Swimming is *lovely* but doesn’t do my angry skin any favours. Can’t run much b/c of lifelong knee issue. Excuses, excuses.

At-home bodyweight exercises FTW. This is what I’ve been trying recently, every other day for about 30 minutes. I can do all of them within the confines of a yoga mat in my postage-stamp flat.

They’re based on a few decent exercise vids on YouTube, but I prefer not to refer to the full videos all the time. Too high-energy / shiny. Instead, I’ve got the movements programmed in to a circuit training app and I listen to that alongside a mix.


Glute + quad workout

About 11 minutes. Need a yoga / exercise mat. Related video

0:30 – Pulse lunge, left side
0:30 – Pulse lunge, right side

0:30 – Lunge with leg raise

0:30 – Jump squats

0:30 – Side squat steps

0:30 – Sumo squats

0:30 – Abductor squats

Move to mat, tabletop position

0:30 – Donkey kicks, left side
0:30 – Donkey kicks, right side

0:30 – Fire hydrants to straight kick back, left side
0:30 – Fire hydrants to straight kick back, right side

Lie on stomach, head resting on forearms

0:30 – Frog kicks, alternating legs
0:30 – Frog kicks, both legs

Lie on back

0:30 – Glute bridge

0:30 – One-leg glute bridge, left side
0:30 – One-leg glute bridge, right side

0:30 – Glute bridge, narrow stance

0:30 – Glute bridge, alternating leg raise

0:30 – Glute bridge, hold it


Standing arm workout

About 4 minutes. Completed standing in one spot, arms extended the whole time. These are hard to describe, see related video.

0:30 – Arms extended, palms up and then down

0:30 – Butterfly stroke then curling under as if holding beach ball

0:20 – Pulsing with palms facing forward
0:20 – Pulsing with palms facing backward

0:20 – Small circles clockwise
0:20 – Small circles counter-clockwise

0:20 – Forward, bend elbows, up, down

0:20 – Up, bend elbows, forward, back (reverse of above)

0:20 – Straight arm clap

0:30 – Trace ball in front


I’ll add more as I come across things that I like.

I found Piskel while writing this post, what a cool little site / tool. Neat CSS tip via SB: use image-rendering: crisp-edges for extra crispy pixel art.

Flourless peanut butter cookies

Makes about 10 cookies. Can use crunchy or smooth peanut butter.

Preheat the oven to 175C (350F) and line a tray with baking parchment.

In a large bowl, combine 66 g (⅓ c) brown sugar, 66 g (⅓ c) granulated sugar, and 1 t baking soda. Add and blend in a pinch of salt if using unsalted peanut butter. Next, add 1 large egg and 250 g peanut butter, and then mix thoroughly to combine.

Use two spoons to maneuver walnut-sized balls of dough on to the tray, leaving ample space between each cookie since they will rise and spread. Flatten the balls slightly with a fork, creating a cross-hatch pattern.

Bake in a 175C (350F) oven for 8–10 minutes. Allow them to cool on the tray for at least 5 minutes, then move to a rack to cool further. They will be very soft to the touch fresh from the oven and firm up as they cool.

Ceramic cat by a young David Hockney

Life-size black and white ceramic cat by David Hockney

Ceramic Cat
David Hockney 1955

On loan from Jean and Paul Hockney.

This cat was given to David Hockney’s brother and sister-in-law as a wedding present in September 1955. It was one of approximately four cats made by the artist whilst a student at Bradford College of Art. After the model was produced the mould broke, making this sculpture unique as it was the only one with indentations. Subsequent versions were produced with a smooth finish and in different colours.

This life-size ceramic cat with stubby little legs is in one of the display cases in the ground floor of Salts Mill alongside many other pieces by David Hockney.

The youngest lifeboat crew rescue airmen

A story from the past via the Whitby Lifeboat Museum.

The museum is at the end of Pier Road just past the arcades in the old Whitby lifeboat station. The station was one of the first, established in 1802. It was taken over by the Royal National Lifeboat Institution (RNLI) after the 1861 lifeboat disaster which resulted in the tragic loss of 12 from a crew of 13. The station was closed and turned in to a museum in 1957 and was temporarily brought back in to service in 2005 while Whitby’s existing station was demolished and rebuilt.

Donate to the RNLI.

YOUNGEST EVER LIFEBOAT CREW RESCUE AIRMEN

25th March 1942

At 10.55 am, a telephone message was sent to the lifeboat station from H.M. Coastguard stating that an aircraft was down in the sea 1 mile off Sandsend and that the lifeboat was 
requested to launch immediately.

The Motor Mechanic Jim Philpott realised that all of the regular crew were at sea fishing, and after the maroons were fired, he subsequently managed to find a retired Coxswain Thomas Welham (71), and mustered 5 more crew who were all just 16 years old.

The lifeboat proceeded to sea in patchy fog and soon found traces of oil on the water. Eventually, after a short search, the lifeboat located a rubber dinghy with four aircrew inside.

The airmen were taken aboard the lifeboat suffering from head wounds and one a leg injury.

All were landed at the fish quay about 30 minutes later and transferred to Whitby Hospital.

The Aircraft was a Lockheed Hudson of the R.A.F. which had earlier sunk.



The photograph below shows, left to right:

F. Russell, P. Storr, T. Lewis, Cox T. Welham, R. Russell, J. Philpott

A photo of R. Murfield is not available.

Each man (and boy) received 19 shillings (95p) for their services.



The Pilot expressed gratitude to the lifeboat crew, and also his surprise at the speed of their rescue.

Young Whitby lifeboat crewmen

Sandsend → Whitby

Walking from Sandsend to Whitby

This new year, we stayed in a cottage in Sandsend with a bunch of close friends. On the 30th, we walked to Whitby along the beach while the tide was out. Top-notch dog watching. It was gorgeous, sunny and around 50F/10C. We all had to take our coats off. Shame it wasn’t so warm on the 1st, we ended up chickening out of a new year’s dip in the sea.

Photo courtesy BL and his slick new phone.

To read: “The Ego and Its Own” by Max Stirner

To read: The Ego and Its Own by Max Stirner. Via a black-crowned night heron in a midnight pond:

stirner’s whole schtick was being against ideology in general. […] behaving a certain way in the name of an Idea is therefore completely illogical, because, it’s not real! what’s real is your own happiness and comfort in the world.