My Life in Key West
People on their porches drinking and watching. This buyback authorization allows the company to purchase shares of its stock through open market purchases. Both at with the FAA. Brace your midsection and bring the weight to the left without bending your arms by twisting your core until your arms are parallel to the floor. Upper Dublin has more than 40 sites and acres 2.
Primary IR Contact
Fort Washington State Park , in neighboring Whitemarsh Township , contains the area in which the primary American defenses were situated. It is in the Delaware watershed and almost all of it is drained by the Wissahickon Creek into the Schuylkill River , except for very small areas near the NE boundary drained by the Neshaminy Creek and the Pennypack Creek. As of the census,  there were 25, people, 9, households, and 7, families residing in the township.
The population density was 1, people per square mile The racial makeup of the township Hispanic or Latino of any race were 1. There were 9, households, out of which The average household size was 2. In the Township the population was spread out, with The median age was For every females, there were The ten most common ancestries of residents are Irish The most common languages spoken at home after English When it opened in , this was the first modern suburban business park on the East Coast.
Strategically located at a Pennsylvania Turnpike interchange, this acre suburban office park contains more than 80 commercial buildings totaling over six million square feet, and is home to businesses, employing more than 12, workers across a variety of industries. To remain competitive, Upper Dublin Township partnered with state and county government agencies to develop a multifaceted modernization plan including major infrastructure improvements, transportation planning and a new mixed-use zoning ordinance.
In September , the Township formed a new Municipal Authority, to oversee the planning, design and financing of the Office Park's public improvement projects going forward. The business community's response to this modernization program has been positive, with numerous new business openings including corporate headquarters, research labs and call centers.
In Upper Dublin Township acquired a 56, s. With the addition of mixed-use zoning, new multifamily housing, retail and dining are anticipated. Elected representatives Commissioners serve four-year terms of office. There are seven commissioners, one for each ward. The Commissioners from odd numbered wards stand for election in , , etc. A manager runs the day-to-day operations with his staff.
There are seven departments: Upper Dublin Township Ward Map. SEPTA provides bus service to Upper Dublin Township along Route 80; which runs a limited stop weekday route through the township between the Olney Transportation Center in North Philadelphia and the Horsham business parks; Route 94, which passes through the western part of the township near Fort Washington on its route between Chestnut Hill and the Montgomery Mall ; Route 95, which passes through the western part of the township near Fort Washington on its route between Gulph Mills and Willow Grove ; and Route , which provides weekday service between the Fort Washington business parks and the Fort Washington station.
There are four elementary schools K-5 , one middle school and one high school which are fully accredited by the Middle States Association of Colleges and Schools. The professional staff has an average of 16 years teaching experience and approximately 85 percent hold advanced degrees. Upper Dublin High School is considered to be one of the best-performing public schools in Pennsylvania, with the fifth highest combined score average on the Scholastic Assessment Test SAT in the state. The Township is also home to a number of private schools and the following universities: Upper Dublin has more than 40 sites and acres 2.
Upper Dublin is also home to three golf courses. Return to start, then bring your right knee up to your left elbow. Lie faceup on a bench and grab the bench next to your ears so that your elbows are bent and your upper arms are next to your head.
From here, slowly lower your body using your core, maintaining a straight body line. Then bring it back up to the start and lower slowly again. Food Tips for Six-Pack Abs. Mimicking a dog marking his territory might not sound like an efficient ab exercise, but this move will prove otherwise. Start on all fours, knees below your hips, hands below your shoulders. Kick your leg straight back and return to start. Repeat with the right leg. Try them suspended upside down.
Grab a pull-up bar with an overhand, shoulder-width grip. From the hanging position, use your shoulders, back and core to pull your body -- totally straight -- from the perpendicular position up to a position parallel to the floor.
If you can reach this position, hold it for as long as you can. To work your way up to this position, start with your knees tucked in: Your glutes -- and hips and back -- are all part of your core. Lie on your back with your arms at your sides, palms down.
Bend your knees so your heels are on the floor, feet flexed. Squeeze your glutes so your body forms a straight line from knees to shoulders. Maintaining this straight line and keeping your hips square, lift your right foot off the ground and bring your knee to your chest.
Return it to the floor and lift your left knee to your chest. Hang from a pull-up bar with an overhand grip, hands wider than shoulder-width apart.
To make it more difficult, keep your legs straight as you raise them and work toward raising your straight legs all the way up to the bar. Popularized by CrossFit, this exercise, like the banana roll, will make you feel silly twice -- first for how you look and second when you realize how much you underestimated its challenge. Using your core to get going, rock your body so that you look like the bottom of a rocking chair.
Crunches are like Nickelback -- incredibly popular but most people agree they stink. But throw in some incline gravity! Lie faceup on an incline bench with your hips lower than your head, your body forming a straight line from head to heels. Grab the bar behind your head for support or grasp the sides of the bench. Lift your knees toward your chest.
Slowly lower your feet toward the floor and repeat. Top Core Exercises for Runners. One benefit of the weighted carry is that it builds functional strength. But in the real world, little variables pop up, says Mike Wunsch, director of training and program design at Results Fitness in Santa Clarita, California. Double-wrap a thick mini exercise band around the handle of a kettlebell.
Perform a weighted carry holding the band with the kettlebell suspended underneath. Engage your entire torso to maintain an erect posture while carrying the heavy weight. Walk 20 yards or so, then turn around and come back. Set two benches parallel to one another a little wider than shoulder-width apart. Get between the benches and hold yourself up with your arms so that your body forms an L shape. Your torso should be perpendicular to the floor, your arms straight at your sides and your legs out in front of you, parallel to the floor.
The Best Exercise for Ripped Abs. Your body will form an L shape. While holding this position, perform pull-ups, pulling your chest up to the bar while pulling your shoulders back and down. Return to the bottom of the pull-up, but keep your legs in the L shape. The Best Core Workout Routines.
Even though this exercise has it's roots in yoga, don't let that fool you as to it's intensity. Get a or pound weight plate and hold it in front of your chest as you come to the top of a modified boat pose -- seated, leaning back, legs in a tabletop, weight in front of your chest.
Hold this position as you breathe in and out through your nose, keeping your abs contracted and preventing your lower back from curving. Take a break for 30 seconds and catch your breath. Fastest Ways to Get a Six-Pack.
Concentrate on pressing your lower back into the floor at the beginning of each rep by pinning your navel to your spine. This will engage your pelvic floor throughout the exercise. Lie on your back with your legs straight. Hold your arms straight above your head, gripping a medicine ball so your elbows are by your ears. Without bending your elbows or knees, contract your abdominal muscles, fold your body up by lifting your arms and legs off the floor and stretch your arms toward your toes.
Keep your back straight. Pause, then return to the starting position. Stand next to a cable station with a rope attachment, the stack on your right. Kneel on your right knee closest to the base of the cable , your left knee bent 90 degrees. Grab the rope with both hands and stretch it taut, holding it down below your right hip. Return to start, repeat and switch sides. Squats tax your core already.
Moving the weight over your head makes maintaining your proper squat form even more difficult. What keeps that form correct? Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly. Grab a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead so your shoulders are roughly in line with your heels. Keep your arms straight and directly overhead as you push your hips back to squat down until your thighs are at least parallel to the floor.
Press back up to standing. Kettlebell Exercises for the Abs. Most non-crunch core moves focus on rotation. But your core also functions to resist rotation -- the world tries to wrench you into a twist, and your torso keeps you from getting pulled. Stand with a cable at waist level on your right. Pull the cable out and hold it against the front of your chest with both hands, knees slightly bent.
The cable should be taut. Hold your core tight. Maintaining this body position, press the cable straight out away from your chest. The cable will try to rotate you toward the station, but resist it. Return the handle to your chest and repeat. Grab a pair of pound weight plates and hold them together directly in front of your chest, smooth sides facing out.
Spread your fingers wide on the plates. Squeeze the plates together as you press them forward until your arms are pointing straight out in front.
Return the plates to your chest and repeat. Put the car in neutral and give it a shot. On a long, flat stretch of pavement, have a friend put a car in neutral. Stand behind the car and put your hands on the trunk about shoulder-width apart. Awesome name for a double-duty move.
Keeping your hips level as you row each dumbbell to your shoulder will tax your core while you train your lats. Assume a push-up position while holding a dumbbell in each hand directly below your shoulders. Your body should form a straight line from head to heels. Maintaining this body line, bend your elbows until your chest is between the dumbbells.
Press back to start, then bend one elbow to row the weight up next to your rib cage. Return it to the floor, do another push-up and repeat on the other side. As with the renegade row, this move engages your lats while you stabilize your core. Lie on your left side in a side-plank position facing a low cable pulley. Prop yourself up on your left elbow with feet stacked and body forming a straight line from head to heels.
Row the handle of the cable machine with your right arm until your hand is in line with your torso. Return the cable to start and repeat. Then switch sides and repeat.
Placing weight on one side of an exercise means your core has to work to keep your body upright. Stand holding a dumbbell at your right side. Take a large step forward with your left leg, lowering as you step until your knees both form degree angles. Press back to standing and repeat. For an added challenge, try moving the weight to your shoulder then straight overhead or to the other arm.
Your core fires first in moves like these and stabilizes your torso to let you use the rest of your strength to do the move.
Lie on your back with arms at your sides, palms down, legs extended. Lift your legs perpendicular to the ground so the soles of your feet face the ceiling. Keeping your legs straight, lower your right leg until it hovers just a few inches off the ground. Your left leg should still be sticking straight up. Return your right leg to the top, lower your left leg and repeat. It has to fire in all kinds of moves, especially squats. Throw in a row and, well…you get it. Stand facing a cable machine stack set at shoulder- or waist-height.