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    <title>SSchoepfer</title>
    <description>Information Design</description>
    <link>https://sschoepfer.github.io</link>
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      <item>
        <title>Photonics Bull Case: POET and AAOI Into 2027</title>
        <description>&lt;p&gt;I’ve been watching the photonics sector. The AI datacenter buildout is the catalyst. Moving data between chips and servers at the speeds these workloads require is pushing copper to its limits.&lt;/p&gt;

&lt;p&gt;That red-glowing optical cable on the back of your TV, the one that runs to your receiver, transmits data as pulses of light through a fiber. That’s been standard on consumer electronics since the late 80s. Data centers need to do the same thing at a scale and speed that makes copper wire a bottleneck, not a design choice. The buildout is just getting started.&lt;/p&gt;

&lt;p&gt;Two names I’m paying attention to heading into 2027.&lt;/p&gt;

&lt;p&gt;POET Technologies is a fabless semiconductor company building an optical interposer, a platform that integrates lasers, modulators, and detectors onto a single substrate instead of assembling discrete components. If it works at volume, it’s a cost structure story. Traditional optical engines are expensive because the assembly is precise and largely manual. POET’s approach could change that math. They have design wins and are moving toward commercialization. The risk is the gap between a working prototype and a product that ships in volume. That gap has ended a lot of photonics companies. Close it and the upside is significant.&lt;/p&gt;

&lt;p&gt;AAOI (Applied Optoelectronics) is a different kind of bet. They already make transceivers. Hyperscalers are spending heavily on 800G and 1.6T transceivers. AAOI has the manufacturing and customer relationships to be in that mix. The stock is off its 2026 highs and revenue has been improving. Recovery story with a real tailwind.&lt;/p&gt;

&lt;p&gt;More AI compute means more optical interconnect demand. That’s the whole thesis, and neither of these is a blue chip.&lt;/p&gt;
</description>
        <pubDate>Fri, 28 Aug 2026 00:00:00 +0000</pubDate>
        <link>https://sschoepfer.github.io//photonics-bull-case/</link>
        <guid isPermaLink="true">https://sschoepfer.github.io//photonics-bull-case/</guid>
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      <item>
        <title>Jekyll Tags and GitHub Pages</title>
        <description>&lt;p&gt;The two posts I pushed this week both had &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;tags: linux&lt;/code&gt; in their front matter. The tag showed up on each post but clicking it went nowhere.&lt;/p&gt;

&lt;p&gt;The site keeps tag pages in a &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;tag/&lt;/code&gt; directory, one file per tag. A post with &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;tags: linux&lt;/code&gt; expects &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;tag/linux.md&lt;/code&gt; to exist. If it doesn’t, the link is there but the page isn’t.&lt;/p&gt;

&lt;p&gt;You could use a plugin to generate those pages automatically, but GitHub Pages runs Jekyll in safe mode and most plugins don’t run. The files have to exist in the repo.&lt;/p&gt;

&lt;p&gt;The fix is a three-line file:&lt;/p&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;---
layout: tagpage
title: &quot;Tag: linux&quot;
tag: linux
---
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;p&gt;Saved as &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;tag/linux.md&lt;/code&gt;, committed, pushed. Done after the next build.&lt;/p&gt;
</description>
        <pubDate>Fri, 28 Aug 2026 00:00:00 +0000</pubDate>
        <link>https://sschoepfer.github.io//jekyll-tags-github-pages/</link>
        <guid isPermaLink="true">https://sschoepfer.github.io//jekyll-tags-github-pages/</guid>
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      <item>
        <title>Building an AI-Powered Publishing Workflow With Claude Code</title>
        <description>&lt;p&gt;The &lt;a href=&quot;/omarchy-and-claude-code/&quot;&gt;previous post&lt;/a&gt; was about getting a 2014 MacBook Air running Linux and Claude Code. This one is about what that setup actually does now.&lt;/p&gt;

&lt;h2 id=&quot;the-blog-was-already-here&quot;&gt;The blog was already here&lt;/h2&gt;

&lt;p&gt;This site has been on GitHub Pages since 2016. Posts are Markdown files in a &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;_posts&lt;/code&gt; folder. When I push to &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;master&lt;/code&gt;, GitHub builds and serves the site a minute or so later. No build server of my own, no deploy step.&lt;/p&gt;

&lt;p&gt;The commit history tells on me. A burst of posts in 2019, then years where I’d post twice and go quiet. The writing wasn’t the blocker. Coming back after six months meant remembering the front matter format, finding the local preview broken because some dependency had moved on, and losing an evening to tooling before I could see a single word on screen. By the time it worked I’d forgotten what I wanted to say.&lt;/p&gt;

&lt;h2 id=&quot;the-pieces&quot;&gt;The pieces&lt;/h2&gt;

&lt;p&gt;The machine runs Omarchy. VS Code has the Claude Code extension, which puts an assistant in the editor that can run commands and edit files, not just autocomplete. GitHub Pages is the publishing target — push to &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;master&lt;/code&gt;, wait a minute, it’s live. Claude Code handles the mechanical parts.&lt;/p&gt;

&lt;h2 id=&quot;what-automated-means-here&quot;&gt;What “automated” means here&lt;/h2&gt;

&lt;p&gt;It isn’t a pipeline. There’s no GitHub Action, no cron job, nothing watching a folder. Automated just means I stopped doing the repetitive steps by hand and started asking for them.&lt;/p&gt;

&lt;p&gt;When a draft is done, I tell Claude Code to publish it:&lt;/p&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;git add _posts/2026-08-27-my-post.md
git commit -m &quot;New post: My Post&quot;
git push origin master
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;p&gt;Then it checks the build:&lt;/p&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;gh api repos/SSchoepfer/SSchoepfer.github.io/pages/builds/latest --jq .status
curl -o /dev/null -w &quot;%{http_code}&quot; https://stephenschoepfer.com/my-post/
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;p&gt;When those come back &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;built&lt;/code&gt; and &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;200&lt;/code&gt;, the post is live. If the build errors, it tells me what broke.&lt;/p&gt;

&lt;p&gt;A reader could run every one of those steps by hand, and for years I did. The difference is I no longer have to keep the sequence in my head.&lt;/p&gt;

&lt;p&gt;It handled the setup rot too. When I came back on the new machine the local preview wouldn’t build. I pasted in the errors, it worked through them, and the preview was running a few minutes later. The specifics are in the last post.&lt;/p&gt;

&lt;p&gt;The commits carry my name, with a line noting the assist. Nothing goes out that I haven’t read.&lt;/p&gt;

&lt;p&gt;Next I want it turning notes I’ve left during the week into a rough post I can react to on a Saturday. If that works, those long quiet stretches in my commit history might finally close up.&lt;/p&gt;
</description>
        <pubDate>Fri, 28 Aug 2026 00:00:00 +0000</pubDate>
        <link>https://sschoepfer.github.io//ai-publishing-workflow/</link>
        <guid isPermaLink="true">https://sschoepfer.github.io//ai-publishing-workflow/</guid>
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      <item>
        <title>Installing Omarchy Linux and Getting Started With Claude Code</title>
        <description>&lt;p&gt;I just wiped a 2014 MacBook Air and put Linux on it for the first time. Not a
dual-boot, not a live USB to poke at for an afternoon. This is the actual daily
machine now. The distro is &lt;a href=&quot;https://omarchy.org&quot;&gt;Omarchy&lt;/a&gt;, and within a couple of
hours I had Claude Code running inside VS Code and was pushing to this blog again.
Here’s how it went as a complete Linux beginner, with the parts that tripped me
up.&lt;/p&gt;

&lt;h2 id=&quot;why-omarchy-on-a-twelve-year-old-laptop&quot;&gt;Why Omarchy on a twelve-year-old laptop&lt;/h2&gt;

&lt;p&gt;The Air had been sitting in a drawer. macOS stopped updating it years ago and
every app was starting to complain. Omarchy is an opinionated Arch Linux setup.
The window manager, terminal, fonts, and keybindings are already chosen for you,
so you’re not assembling a desktop from parts on day one. That is exactly what I
wanted, because I don’t know enough yet to have opinions about a compositor.&lt;/p&gt;

&lt;p&gt;Old Intel Mac hardware turns out to be a good target for Linux. It’s plain, ordinary
x86 hardware under the fruit logo, so most things just work. The trackpad,
display, and battery were all fine out of the box.&lt;/p&gt;

&lt;h2 id=&quot;making-the-install-usb&quot;&gt;Making the install USB&lt;/h2&gt;

&lt;p&gt;You install from a bootable USB stick, so the first step is getting the Omarchy
ISO onto one. I used a 16GB stick, which is more than enough. Anything 8GB or
larger works, and whatever is on it gets erased, so don’t use one with files you
want to keep.&lt;/p&gt;

&lt;p&gt;The ISO is a single download from the Omarchy site. To write it to the stick I
used &lt;a href=&quot;https://etcher.balena.io/&quot;&gt;balenaEtcher&lt;/a&gt;, a free tool that runs on Mac,
Windows, and Linux. It does one job and makes it hard to get wrong: pick the ISO
file, pick the USB drive, click Flash. It verifies the write when it finishes.
The whole thing took a few minutes.&lt;/p&gt;

&lt;p&gt;You can do the same job from the command line with &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;dd&lt;/code&gt;, but Etcher won’t let you
accidentally target your main drive, which is worth a lot when you’re new to
this.&lt;/p&gt;

&lt;p&gt;Once it was done I plugged the stick into the Air, held the Option key while it
powered on, and picked the USB drive from the Mac’s boot menu.&lt;/p&gt;

&lt;h2 id=&quot;first-impressions&quot;&gt;First impressions&lt;/h2&gt;

&lt;p&gt;It’s fast, which I did not expect from a machine this old. The whole thing is
keyboard driven. That was confusing for about a day and then it clicked. Windows
tile themselves instead of floating in a pile, and there’s no dock to dig through.
The learning curve is real, but most of it is in the first day or two.&lt;/p&gt;

&lt;h2 id=&quot;getting-claude-code-into-vs-code&quot;&gt;Getting Claude Code into VS Code&lt;/h2&gt;

&lt;p&gt;VS Code installed without any trouble. &lt;a href=&quot;https://www.anthropic.com/claude-code&quot;&gt;Claude
Code&lt;/a&gt; runs as an extension inside it. Once
it’s activated you get a chat panel that can run commands, edit files, and read
your project, not just suggest snippets.&lt;/p&gt;

&lt;p&gt;Here’s the beginner mistake that cost me time. Signing into GitHub inside VS Code
is not the same as logging in on the terminal. I clicked the Accounts button in
VS Code, authorized GitHub, saw a green checkmark, and assumed I was done. I
wasn’t. That sign-in only covers VS Code’s own features. The command line, where
&lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;git push&lt;/code&gt; and cloning actually happen, has a separate login. You do that one in
the integrated terminal:&lt;/p&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;gh auth login
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;p&gt;Pick &lt;strong&gt;GitHub.com&lt;/strong&gt;, then &lt;strong&gt;HTTPS&lt;/strong&gt;, say &lt;strong&gt;yes&lt;/strong&gt; to authenticating git
operations, and choose &lt;strong&gt;login with a web browser&lt;/strong&gt;. It shows you a one-time
code, you paste it into the browser, and you’re done. After that &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;git push&lt;/code&gt; works
from the terminal with no extra prompts. Two separate logins, one for the editor
and one for the shell, and the checkmarks look identical. Nobody warned me about
that.&lt;/p&gt;

&lt;h2 id=&quot;reviving-this-blog-on-the-new-machine&quot;&gt;Reviving this blog on the new machine&lt;/h2&gt;

&lt;p&gt;This site is built with &lt;a href=&quot;https://jekyllrb.com&quot;&gt;Jekyll&lt;/a&gt;, and it’s an old version of
it. The Ruby that ships on a current Linux install is newer than the site
expects, and newer Ruby has quietly dropped a handful of small libraries that old
Jekyll still depends on. The first build failed with a screen full of errors.&lt;/p&gt;

&lt;p&gt;I had Claude Code work through it. It added the missing libraries back in the
&lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;Gemfile&lt;/code&gt;, fixed one incompatibility that was crashing the live-preview server,
and updated a deprecated setting in the config. None of that changes how GitHub
builds the published site, since GitHub runs its own build. It only matters for
the preview running locally on this laptop. After that,&lt;/p&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;bundle exec jekyll serve --livereload
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;p&gt;served the whole site at &lt;code class=&quot;language-plaintext highlighter-rouge&quot;&gt;localhost:4000&lt;/code&gt; and rebuilt it every time I saved a
file.&lt;/p&gt;

&lt;h2 id=&quot;where-i-landed&quot;&gt;Where I landed&lt;/h2&gt;

&lt;p&gt;A laptop that was headed for a landfill is now my writing machine. Claude Code is
in the editor, GitHub is wired up on the command line, and the live preview is
running. This post is the first thing I’ve written on the new setup.&lt;/p&gt;

&lt;p&gt;If you’re looking at an old Mac and a Linux download, the hardware is not the
scary part. The scary part is the hundred small conventions you don’t know yet,
and that’s the sort of thing it helps to have an assistant in the editor for.&lt;/p&gt;
</description>
        <pubDate>Thu, 27 Aug 2026 00:00:00 +0000</pubDate>
        <link>https://sschoepfer.github.io//omarchy-and-claude-code/</link>
        <guid isPermaLink="true">https://sschoepfer.github.io//omarchy-and-claude-code/</guid>
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      <item>
        <title>Now</title>
        <description>&lt;p&gt;&lt;span&gt;Now Now Now&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;em&gt;&lt;span&gt;Update April &apos;26.&lt;/span&gt;&lt;/em&gt;&lt;span&gt; &lt;/span&gt;&lt;/p&gt;

&lt;p&gt;I’m making music with my original Digitakt, building up the &lt;a href=&quot;https://stephenschoepfer.com/player&quot;&gt;music player&lt;/a&gt; part of my site (using webamp) and designing an &lt;a href=&quot;https://stephenschoepfer.com/albums&quot;&gt;albums&lt;/a&gt; page.&lt;/p&gt;

&lt;p&gt;&lt;em&gt;&lt;span&gt;Updated April &apos;24.&lt;/span&gt;&lt;/em&gt;&lt;span&gt; &lt;/span&gt;&lt;/p&gt;

&lt;p&gt;Right now&lt;/p&gt;

&lt;p&gt;…I’m adding some musical ideas to this part of my &lt;a href=&quot;https://stephenschoepfer.com/player&quot;&gt;website&lt;/a&gt; (updated 7/24/24)&lt;/p&gt;

&lt;p&gt;My electronic music making setup right now consists of a Kaossilator Pro into a KP3 into an input on the Digitakt into a DJ mixer, which has a vintage reverb as a send/receive. All of that can be routed into a cassette tape mixer and then export to digital.&lt;/p&gt;

&lt;p&gt;I have the clock syncing the DT and KP3&lt;/p&gt;

&lt;p&gt;&lt;span&gt;This is &lt;/span&gt;&lt;a href=&quot;https://nownownow.com/about&quot;&gt;&lt;span&gt;a now page&lt;/span&gt;&lt;/a&gt;&lt;span&gt;, inspired by &lt;/span&gt;&lt;a href=&quot;https://sive.rs&quot;&gt;&lt;span&gt;Derek Sivers&lt;/span&gt;&lt;/a&gt;&lt;span&gt;. If you have your own site, &lt;/span&gt;&lt;a href=&quot;https://nownownow.com/about&quot;&gt;&lt;span&gt;you should make one&lt;/span&gt;&lt;/a&gt;&lt;span&gt;, too. 

This is my page on &lt;a href=&quot;https://nownownow.com/p/YvN2&quot;&gt;&lt;span&gt;NowNowNow&lt;/span&gt;&lt;/a&gt;&lt;span&gt;

&lt;/span&gt;
&lt;/span&gt;&lt;/p&gt;
</description>
        <pubDate>Wed, 08 Apr 2026 00:00:00 +0000</pubDate>
        <link>https://sschoepfer.github.io//now/</link>
        <guid isPermaLink="true">https://sschoepfer.github.io//now/</guid>
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        <title>Edu Blog Post</title>
        <description>&lt;html&gt;
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</description>
        <pubDate>Fri, 12 May 2023 00:00:00 +0000</pubDate>
        <link>https://sschoepfer.github.io//education/2023/05/12/EduBlogPost.html</link>
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      <item>
        <title>Strength</title>
        <description>&lt;h1 id=&quot;monday&quot;&gt;Monday&lt;/h1&gt;

&lt;h3 id=&quot;no-equip&quot;&gt;No Equip&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Push up
    Pull up
    Sit ups
    Back raises
    Squats 
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;ready-to-run&quot;&gt;Ready to Run&lt;/h3&gt;
&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Hip extension: Couch stretch (page 114), 2 min each side 
    Bracing Sequence (page 65), at least 3x 
    100 Oz Water (some w/ electrolytes) 
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;sculpt&quot;&gt;Sculpt&lt;/h3&gt;
&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Lying lateral raises face-down
    Barbell Shrugs
    Curls
    French Curls
    Sit ups
    Dynamic Tension
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h1 id=&quot;tuesday&quot;&gt;Tuesday&lt;/h1&gt;

&lt;h3 id=&quot;no-equip-1&quot;&gt;No Equip&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Back Presses (Dips)
    Pull ups
    Lying OH leg raises
    Calf raises 
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;ready-to-run-1&quot;&gt;Ready to Run&lt;/h3&gt;
&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Hip function: Spend a total of 4 mins in a squat position 
    100 Oz Water (some spiked w/ electrolytes)
    Warm up before workout and cool down afterward 
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;sculpt-1&quot;&gt;Sculpt&lt;/h3&gt;
&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Back raises
    Bench press
    Lying lateral raises face-up
    Lying lateral overhead raises
    Lying overhead leg raises
    Stand ups (Squats)
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h1 id=&quot;wednesday&quot;&gt;Wednesday&lt;/h1&gt;

&lt;h3 id=&quot;no-equip-2&quot;&gt;No Equip&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Push up
    Neck tension 
    Sit ups
    Back raises
    Squats 
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;ready-to-run-2&quot;&gt;Ready to Run&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Plantar mobilizations page 217, 2 min each foot 
    Wear flat shoes  
    100 Oz Water (some spiked w/ electrolytes) 
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;sculpt-2&quot;&gt;Sculpt&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Standing lateral raises
    Overhead press
    Standing bent over pulls 
    Wrist curls
    Grips
    Calf raises
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h1 id=&quot;thursday&quot;&gt;Thursday&lt;/h1&gt;

&lt;h3 id=&quot;no-equip-3&quot;&gt;No Equip&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Back presses (dips)
    Pull up (many variations)
    Lying OH leg raises (Heavy boots if too easy!) 
    Calf raises (Ball of foot!) 
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;ready-to-run-3&quot;&gt;Ready to Run&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Lateral ankle smash and floss page 212  
    Medial ankle smash and twist page 213 
    Couch stretch / 100oz water  
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;sculpt-3&quot;&gt;Sculpt&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Lying lateral raises face-down
    Barbell Shrugs
    Curls
    French Curls
    Sit ups
    Dynamic Tension
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h1 id=&quot;friday&quot;&gt;Friday&lt;/h1&gt;

&lt;h3 id=&quot;no-equip-4&quot;&gt;No Equip&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Push up
    Pull up
    Sit ups
    Back raises
    Squats 
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;ready-to-run-4&quot;&gt;Ready to Run&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    T-spine global smash &amp;amp; Hamstring Floss page 244
    100 Oz Water (some spiked w/ electrolytes) 
    Mobility work as a post-workout cool-down
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;sculpt-4&quot;&gt;Sculpt&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Back raises
    Bench press
    Lying lateral raises face-up
    Lying lateral overhead raises
    Lying overhead leg raises
    Stand ups (Squats)
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h1 id=&quot;saturday&quot;&gt;Saturday&lt;/h1&gt;

&lt;h3 id=&quot;no-equip-5&quot;&gt;No Equip&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Back Presses (Dips)
    Pull ups
    Lying OH leg raises
    Calf raises 
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;ready-to-run-5&quot;&gt;Ready to Run&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Barefoot Saturday page 71
    Quad smash roller page 230 
    100 Oz Water (some w/ electrolytes)
    Bracing sequence 5x throughout the day    
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;sculpt-5&quot;&gt;Sculpt&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Standing lateral raises
    Overhead press
    Standing bent over pulls 
    Wrist curls
    Grips
    Calf raises
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h1 id=&quot;sunday&quot;&gt;Sunday&lt;/h1&gt;

&lt;h3 id=&quot;no-equip-6&quot;&gt;No Equip&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Jogging
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;ready-to-run-6&quot;&gt;Ready to Run&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Glute smash floss page 235
    100 Oz Water (some w/ electrolytes)
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

&lt;h3 id=&quot;sculpt-6&quot;&gt;Sculpt&lt;/h3&gt;

&lt;div class=&quot;language-plaintext highlighter-rouge&quot;&gt;&lt;div class=&quot;highlight&quot;&gt;&lt;pre class=&quot;highlight&quot;&gt;&lt;code&gt;    Jogging 
&lt;/code&gt;&lt;/pre&gt;&lt;/div&gt;&lt;/div&gt;

</description>
        <pubDate>Fri, 25 Jun 2021 00:00:00 +0000</pubDate>
        <link>https://sschoepfer.github.io//Strength</link>
        <guid isPermaLink="true">https://sschoepfer.github.io//Strength</guid>
      </item>
    
      <item>
        <title>Ten Tips For Talking To Your Dog About Stock Market Volatility</title>
        <description>&lt;h2 id=&quot;10-tips-for-talking-to-your-dog-about-stock-market-volatility&quot;&gt;10 Tips for Talking to Your Dog About Stock Market Volatility&lt;/h2&gt;

&lt;p&gt;1.&lt;/p&gt;

&lt;p&gt;2.&lt;/p&gt;

&lt;p&gt;3.&lt;/p&gt;

&lt;p&gt;4.&lt;/p&gt;

&lt;p&gt;5.&lt;/p&gt;

&lt;p&gt;6.&lt;/p&gt;

&lt;p&gt;7.&lt;/p&gt;

&lt;p&gt;8.&lt;/p&gt;

&lt;p&gt;9.&lt;/p&gt;

&lt;p&gt;10.&lt;/p&gt;

&lt;p&gt;&lt;img src=&quot;/img/Kobe.jpg&quot; alt=&quot;Kobe&quot; class=&quot;img-responsive&quot; /&gt;&lt;/p&gt;

&lt;p&gt;&lt;a href=&quot;https://creativecommons.org/licenses/by-nc-nd/3.0/&quot;&gt;&lt;img src=&quot;https://i.creativecommons.org/l/by-nc-nd/3.0/88x31.png&quot; alt=&quot;Creative Commons License&quot; /&gt;&lt;/a&gt;&lt;/p&gt;
</description>
        <pubDate>Mon, 13 Jul 2020 00:00:00 +0000</pubDate>
        <link>https://sschoepfer.github.io//finance/2020/07/13/Ten-Tips-For-Talking-To-Your-Dog-About-Stock-Market-Volatility.html</link>
        <guid isPermaLink="true">https://sschoepfer.github.io//finance/2020/07/13/Ten-Tips-For-Talking-To-Your-Dog-About-Stock-Market-Volatility.html</guid>
      </item>
    
      <item>
        <title>Posting From Mobile</title>
        <description>&lt;h2 id=&quot;a-new-post&quot;&gt;A New Post&lt;/h2&gt;

&lt;p&gt;Writing and publishing a blog post on &lt;a href=&quot;sschoepfer.github.io&quot;&gt;my site&lt;/a&gt; using 
&lt;a href=&quot;prose.io&quot;&gt;prose.io&lt;/a&gt; from an Android phone.&lt;/p&gt;

&lt;p&gt;Hoping this is a good tool to use for writing on the go. I can edit posts and metadata (front matter) from this site, and set postings published setting to true, meaning publishing blog posts from anywhere. The text editor on Chrome for Android doesn’t seem too bad. Less buggy than the first time I tried this tool. Before using it, you need to authorize on Github.&lt;/p&gt;

&lt;p&gt;Enter text in &lt;a href=&quot;http://daringfireball.net/projects/markdown/&quot;&gt;Markdown&lt;/a&gt;. Use the toolbar above, or click the &lt;strong&gt;?&lt;/strong&gt; button for formatting help.&lt;/p&gt;

&lt;p&gt;The cursor keeps jumping around.&lt;/p&gt;

&lt;p&gt;Not sure if its a keyboard issue, or just an issue with Prose.io on my Pixel2XL. Will look into that now.&lt;/p&gt;

&lt;p&gt;At least I can confirm that publishing posts works just fine.&lt;/p&gt;
</description>
        <pubDate>Thu, 09 Jul 2020 00:00:00 +0000</pubDate>
        <link>https://sschoepfer.github.io//misc/2020/07/09/Posting-From-Mobile.html</link>
        <guid isPermaLink="true">https://sschoepfer.github.io//misc/2020/07/09/Posting-From-Mobile.html</guid>
      </item>
    
      <item>
        <title>Gorgeous Aquarium Residents</title>
        <description>&lt;p&gt;&lt;img src=&quot;/img/GAR.png&quot; alt=&quot;GAR&quot; class=&quot;img-responsive&quot; /&gt;&lt;/p&gt;
</description>
        <pubDate>Thu, 05 Mar 2020 00:00:00 +0000</pubDate>
        <link>https://sschoepfer.github.io//GAR/</link>
        <guid isPermaLink="true">https://sschoepfer.github.io//GAR/</guid>
      </item>
    
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