There’s More than One way to Chin a Bar

by | Jun 2, 2020 | IFC

Here are some of our fave pull up variations: Close-grip (curl) chin up Neutral-grip pull up Wide grip (overhand) pull up Wide grip (reverse) pull up Verticals row (various grips) Vertical Suspension row (various grips) Negative chins (assisted up, lower unassisted)...

Partial List of Ancestry Databases

by | Jun 2, 2020 | ARC

Here is a partial list of unindexed (browsable, image-only) PA databases on ancestry.com. (Since ancestry.com continues to thwart our best search attempts and will not release a complete list). This is pulled from the first 100 databases listed under PA in...

Charlotte “Lottie” and William Duncan

by | May 4, 2020 | ARC, WAW

William and Lottie Duncan were a caring couple of late nineteenth century, whose family persevered through adversity. The couple were wed and lived in Sunbury, Pennsylvania, having two sons together, Irvin and Harris. When Harris passed in infancy, Irvin became the...

The Core Shall Set you Free

by | May 4, 2020 | IFC

A special two-fur for us covid isolates. See below for part two of blog. Some of our fave core exercises. Have fun! Corkscrew Low side plank crunch, lower and lift hips V sit up Stability ball hip lift Stability ball crunch with band Stability ball back extension...