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Issue
03 June 2013
this issue
Feature Resident P.4&5
Junior Citizen P.6
High Tea P.12
CAG P.19
Charity Triathlon P.38
Pannawonicas own community magazine.
Panna
Gossiping Gecko
i t s a l l ab o u t o ur c o m m u ni t y
FREE
The Panna Gecko is a free magazine published on a quarterly basis.
The cost of printing the Panna Gecko is kindly donated by Rio Tinto.
It exists for the benefit of the community of Pannawonica.
The Panna Gecko is produced by members of the Pannawonican community.
The Panna Gecko is here for you!
Its very purpose is to help you get informed about your community and stay informed . The Panna Gecko aims:
To assist in promoting a healthy, positive and supportive community.
To provide a platform whereby our towns varied interests, groups & organisations can be supported and promoted.
To encourage community spirit.
here for you
Cover Photo
Boot Tree
Pannawonica
Photo taken by Kirsten Hawkins
Have you taken a photo capturing an
aspect of our unique town? Why not submit it for the chance to have your photo on the front
cover of the next Panna Gecko?
So, youre interested?...... Great. Now all you have to do is send your photo as an
attachment to [email protected] along with your name,
photo location and date.
What is the Panna Gecko?
next issue Potential contributions are to be submitted on
or before
August 1st All text submissions to be in Word,
All photos / images to be attached separately.
Issue 1
Issue 2
Issue 3
Issue 4
March
July
September
December
2013
Editor: Heidi Virgin
Email: [email protected]
Phone: 0418913633
You have an article you think would be good for the next
issue?
Thats fabulous We want to hear from you. Send it in word format to
[email protected] and well be in touch. You dont think you can write an
article? But you know about something worth
telling?
Well write a quick email and let us know,
because we are happy to help you out.
We want your input.
from the editor
Welcome
H ello readers and welcome to my last edition of Panna Gossiping Gecko. It I my turn to say goodbye and farewell to the Gecko and Pannawonica. My Family and I are
leaving Pannawonica after more than a decade. When writing this, my last editorial, I
couldnt help but remember what Panna was like when I first moved to town.
I had accepted a two year teaching position at Panna School. So nervous and excited, I
arrived in Pannawonica on the site plane in 2003 and arrived at the airstrip to my first
impression of Pannawonica - Hot and Red Dirt!!! I preceded to get on the bus (which I was
not meant to do) and they dropped my off at the back of the Supermarket. No one had
any idea what to do with me, or who to call. Finally after waiting some time, the School
Principal came to pick me up. I wasn't really sure what I had come to or what even to ex-
pect. But needless to say 10 & 1/2 years later, I am still in Panna and a little bit of red dirt
and heat couldn't keep we away.
I had only planned to be in Pannawonica for two years but that all changed when I met
Damo at the end of 2003. I am glad that I met him because I have many wonderful
memories from my time in Panna. I have met many wonderful people and had some great
times.
Pannawonica is a very special town and the people in it are very special too. Because I
didnt have family in Panna, my friends became my family. Now I have my own family and I am ready to have them be closer to their aunties, uncles and grandparents.
So I dont leave Panna without sadness, but I am looking forward to the next chapter of my life. I found a good quote to wanted to share, There is no such thing as distance apart, just more places where we can meet
To all the community members who have supported the Gecko, and
HUGE THANK YOU to you all. The community magazine, couldn't
happen without you.
I hope that you once again enjoy this edition of the Gecko,
my last edition.
Farewell.
Heidi x
about Heidi:
Heidi moved to Pannawonica in January 2003 as a new teacher. She
met her husband , Damian, here in Pannawonica. Heidi has 2 children
and is enjoying taking a break from teaching. Heidi is passionate about
family, cooking and drinking tea. She is committed to continuing the
Gecko and being a positive member of the Panna community.
July, 2013
feature resident
Dallas Slape
D allas Slape is a wonderful community member who does a lot for all the different communities that he has lived in and
Pannawonica is no exception.
Dallas was born in Singapore whilst his Dad was
serving in the Vietnam War. He loves spending
time with his family, traveling, real estate, footy,
keeping fit and motorbikes. Dallas is married
Chriss and have 2 children, Janelle and Aaron.
He has had a few different work careers, from
milk boy, to trolley boy, to public servant to
police officer to train driver.
It was the Police job that bought him and his
family to Pannawonica in 2005. Pannawonica
has been the longest time he has every stayed
in one sport since he was born.
Dallas has been involved in many community
events and volunteered hundreds of hours
helping out. His latest volunteering event has
been fundraising money for the Gibb River
Challenge which all funds go towards Royal
Flying Doctors. This involved Dallas organising
fundraising events, raffles, training and then
riding in a team along the Gibb River Road.
This is Dallas account of his ride Day 1, the ride began in Derby on May 19, 2013 after months of teams fundraising and
preparations. The first destination was Imintji
Community on the Gibb River Road which was
a 240 km ride. Our team was made up of 6
riders mostly from Wickham. Other groups were
riding solo and had any numbers of riders up to
6 and came from all parts of Australia and
even the UK. The riders have to be totally
self-sufficient being supplied only meals for the
duration of the event. There were around 70
teams and some 300+ people.
We started early from Derby and the day went
smooth starting with 10km legs and changing
to 5km stints once we hit the dirt road about
70km into the ride. It was uneventful apart from
one team member suffering a broken spoke
then his derailleur fell off and was not able to
be fixed. We continued riding having to share
a bike. It was a long day that culminated in
arriving at Imintji among some torrential rain,
muddy conditions and wet camp grounds, this
was to set the standard for the next few days.
Day 2, was Imintji to Mt Elizabeth station over
100km away. Our team set off well rested and
the road dried out pretty easily going from
mud to dust, I dont know which is better. We arrived at Mt Elizabeth Station (30 Kms off the Gibb River Road and found ourselves a nice
clear running rock pool about 10 kms from the
camp ground to wash down and relax, it was
a great feeling. However, the rain set in and by
the time we got to the camp grounds torrential
rain set in and the black soaked soil had been
turned into a peat swamp and we bunkered
down for another wet night.
Day 3, Mt Elizabeth Station to Ellenbrae Station.
Sounds simple however the rain that had fallen
meant it took most of the teams 3 hrs to go the
your neighbour
feature resident
Dallas Slape
30 kms back to the Gibb River Road from the
homestead to the start line. This delay meant
that only the early starting solo riders and fast
teams got away on time. For the rest, 65 km
of the ride had to be abandoned and teams
drove forward through mud cake roads to
the Kalumburu turnoff and rode in from there
to meet the nightime curfew. This was also
the day our team volunteer vehicle suffered
a broken starter motor so part of the team
diverted to head for Kununurra to get parts
whilst he was towed from leg to leg.
Over-night the skies opened up about
midnight and 3 inches fell in two hours.
Day 4, despite the rain, the ride continues,
another 100+ kms. Our team continues with
only 3 riders and does an amazing effort
through the hilliest and steepest inclines to
get to Home Valley Station, a remarkable
and scenic part of the Kimberley Ill never forget. Finally the rain holds off so some drying
out of bedding and clothes could be done
and that night the Homestead holds a
barbeque feast and an Auction to raise yet
more funds for RFDS. The swimming pool was a
big hit for tired muscles.
Day 5, Home Valley Station to El Questro
Wilderness Park. The team now back up to 4,
continues gallantly and decides that going to
El Questro is not enough, lets go all the way to the Wyndham/Kununurra turn off so we can
say we rode the length of the Gibb River Road,
an extra 30+kmsand we did. That leg of the ride had to negotiate the Pentecost River
sporting numerous signs warning of the
presence of Crocodiles. The arrival at El
Questro Station is one to be savoured as it
marks the end of the journey and a
magnificent setting which everyone should vis-
it. Surrounded by wonderful gardens and run-
ning creeks made a great back drop for the
event closure and final nights feast.
(Now drive 2000kms back to Pannawonica,
you gotta love this big State.)
At the end, there were sore bodies after a
couple of falls in creek crossings but no injuries
and plans for a bigger, better 2014. Our team
raised from $23,000 to an estimated $25,000
(as money is still being calculated) and the
event as a whole raised around $300,000 for
the RFDS. This is said to be enough money to
completely kit out an aircraft with all medical
equipment to go in to service, a great
achievement.
Dallas needs to be congratulated for his huge
effort with fundraising for the Gibb River
Challenge and completing the ride.
Also a special thanks to Dallas for helping out with
this article and agreeing to let me feature him as
our feature resident, even though we had to twist
his arm a little or a lot. Thanks Dallas
~ Heidi Virgin
Dallas and his Family
Dont forget to donate
to the RFDS
junior citizen Recognising a young person in our community
who shines enviable citizen qualities,
and acknowledging that their contribution helps
makes our town what it is.
T he people of Pannawonica and
the Panna Gecko are pleased to
recognize Kahlia Davidson as this
issues Junior Citizen. To our Kahlia,
Good behaviour, good manners, good edu-cation, always being honest, your beautiful
smile, and always trying to do the best you
can . . . .will get you a long way in life . . . and
remember that anything is possible.
Kahlia, we are extremely proud of you and
what you have achieved so far in your life,
and as your parents we are very privileged
and honoured to have you as our wonderful
and beautiful daughter.
Keep shining with that
gorgeous smile of
yours !
Love Mum and Dad x x
Mark & Julie Davidson
Very privileged and honoured to have you as our daughter...
Kahlia
Davidson
Congratulations,
You make a difference.
Junior citizen Panna gecko
junior citizen Recognising a young person in our community
who shines enviable citizen qualities,
and acknowledging that their contribution helps
makes our town what it is.
K ahlia came into our lives one glorious
Tuesday morning August 2002. She
has lived all her life, 11 years, in
Pannawonica - a true blue Pilbara girl. Kahlia started Kindy at the Pannawonica
Primary school in 2006 and is now in Year 5.
Throughout these years she has had many,
many friends, and teachers, whom she holds
very dear and will never forget. Kahlia has an
extremely caring and thoughtful nature.
Saying goodbye has always been tough for her when another friend or teacher moves on.
Kahlia has a unique performing arts talent; loves a song and a dance. In 2009, a dance
duo with her friend Jade saw them take out
that years Pannas Got Talent. Kahlia was fortunate to have had Mr Bill McCluskey and
Mrs Clarke as her teachers for a while, and
with their expert guidance in the field of
drama and the arts she gained enormous
confidence. She filled a major role in one of
Mr McCluskeys own school productions and confidently took to the stage in several other
school performances.
Ballet is Kahlias great love. Thanks to Gypsy Prosser, Terre Rouge Ballet and her ballet
teachers, we have seen Kahlia grow into a
very disciplined, inspiring, beautiful and
graceful young lady, through this desire and
passion to dance.
The other great love of Kahlias life would have to be dogs and puppies. Around the town, her gentle and kind nature attracts
them, and she never tires of playing, or taking
care of them. Kahlia highly respects all
animals as having feelings and will go out of her way to protect them in whatever way she
can.
Kahlia also gets great enjoyment and
fulfillment from her swimming, and the
Pannawonica Swim Club, of which she is a
member. Competing recently in the North
West Championships in Karratha was a great
experience for Kahlia, and it made her realise
that if you just try your hardest, anything is
possible.
Up until late last year, a lot of Kahlias time
over the past 5-6 years, was spent helping her
Mum run the local Video Shop. Her happy
and cheerful nature, along with her
enthusiasm and willingness to hop in and help
showed us all how much of a caring and
thoughtful young lady she has grown into.
Kahlia also gave many hours helping out with
our Fundraising ventures, stalls and tin
collections, for the RFDS Flying Doctors, around
Pannawonica.
~Julie Davidson
Junior citizen Panna gecko
ODE TO KAHLIA
On the day that you were born the
angels got together
And decided to create a dream come
true
So they sprinkled gold dust in your hair
And magical starlight in your eyes of blue
Why do all the little kids suddenly want to say
Hi
Every time you walk by?
Just like us, everyone longs
to be
Close to you
Why do puppy dogs suddenly appear
Every time you are near?
Just like us, they long to be
Close to you
Mum and Dad x x
VFRS
As Volunteer Fire Fighters, we do what we can, when we can, where we can, to the very best of our ability.
Pannawonica VFRS
The VFRS Fatigue trailer was
very busy on the Friday and
Monday of the Easter Long
weekend in March. They
parked out on the North West
Costal Hwy and served tea,
coffee & cakes to the people
traveling by. The VFRS Service
members and fami l ies
donated their time to serve
tea and coffee from the
trailer. Over 50 vehicles
stopped for free tea or coffee
over the 2 days, close to 100
cups of tea and coffee
served. There were a lot of Rio
Tinto staff and contractors
from Karratha, Dampier &
Wickham who stopped for a
fatigue break, which was
great to see. Along with the
tea & coffee the VFRS also
displayed Road Wise (WALGA)
brochures & merchandise
for Fatigue, Drink Driving,
Restraint and Speeding were
also available. In all, it was a
very successful campaign for
Road Safety.
VFRS Fatigue Trailer
I feel a bit like a newspaper journalist here. Heidi said write about the challenges of juggling
work, four kids & a wife. I think most readers are in more or less the same
boat as Im in, tweaking the work roster a bit perhaps, give or take a
kid or two, and maybe exchanging
a wife for a husband or girlfriend or
boyfriend. And Im no better qualified than the next person to
write about it, but anyway, here
goes.
With my work roster (Monday and
Friday in Perth office, Tues to Thurs on
site) the hardest part for Deb is
probably my being away two nights
a week. She has to do all the ferrying
of Lily and Harry around for sports
practice, Phoebe working at
Subway, the kids all visiting friends
and all the other things that are just too far to walk to. (Believe me, there are benefits in living in the
Pannas of the world.)
I dont usually get home until dinners almost ready on Mondays and
Fridays and the only contact I have
at breakfast during the week is with
one or more of the cats (and they
only want food and/or a door
opened for them). But for Deb it
never stops: Can I sleep over at Mariskas?, I need to go to Garden City to get a birthday present for
Rebekah, Can Lucas and Evan sleep over? (This from Harry!) So the upshot of this is that by the weekend,
Deb is worn down by the incessant
battle of wits with the kids. Having
three teenage daughters is like
guerrilla warfare, I kid you not. So
when its my turn, I have to TRY and evaluate all requests using the same
criteria that seems to apply when Im not around.
Being away in the middle of the
week means not only you cant take the kids to sporting practice, but you
cant contribute as a coach or assistant. So I became manager of
Harrys soccer team, with only a few email responsibilities during the week
and a bit of work on game days.
As Im not the most organised individual, one of the things I struggle
with is working from different offices,
almost every day. When I fly in and
out I have a bag that contains lots of
files and paperwork, and not much
in the way of clothing. It took a while
to get to the point that I had the
right stuff when I needed it. To try and square the ledger I do a
lot of the driving around on
weekends. (If you know how I can
encourage the kids to arrange a bit
of car-pooling with their friends, let
me know. They seem to think theres some shame in not having a
personal chauffeur. Theres nothing worse than turning up at Vincent
volleyball centre on the other side of
town and seeing a bunch of Lilys friends, who live JUST far enough
away from us for her to not be able
to walk there, piling out of their
parents cars all alone, of course.) One of the biggest causes of tension
is probably that I want to go to bed
earlier than normal the night before I
fly in, and the rest of the family has its
pattern of staying up later. Especially
if Masterchef or The Block are on tv.
It seems that nobody else is attuned
to my travel itinerary! I genuinely
sympathise with residential workers
(especially in summer, when the a/c
keeps everybody indoors) on shift
trying to sleep around a normal,
active family. I still havent found a good solution to this.
As I said earlier, Im probably worse
qualified than most who will read this
(either resi employees doing shift
work with families living around them,
or FIFO employees who have longer
stays away from home), where
patterns are set while youre away,
and disrupted when you return. In
any case, we all share many
challenges.
John Hughes General Manager
Robe Valley Operations
By the time the Gecko hits the streets, I will most likely have moved on to my next challenge. I first came to the Robe Valley in Oct 2009 with a bit of trepidation. Robe had a reputation years ago of being a tough, unionised place and I was a bit worried about how Id be accepted, especially since I hadnt worked in Australia for many years. I have been very pleasantly surprised, having always felt welcome in town and on the job. The family has always enjoyed visiting: Deb, who famously insisted that we live in the big smoke when we were finally stopped living in remote foreign locations, said during her first visit (the 2009 Christmas Party), Id be very happy to live here. The kids made friends that weekend while they were still struggling to do so in Perth after three months. I have thoroughly enjoyed my time here work and social and am sorry to be moving on. We have achieved a heck of a lot on the work front, with more to come, and Panna and the Mesa J area hopefully have many years of productive life ahead. Thanks everybody for all the good times and hard work, and stay safe. John
john hughes
Juggling Life
RFDS
RFDS
Pannawonica HIGH high tea
W hat cashmere is to fashion, Pannawonica is to high tea, has resonated among the Community since the inaugural Pannawonica RFDS High Tea
fundraiser in March this year. The event was held to raise
funds for Dallas Slape to participate in the Gibb
Challenge mountain bike ride in the Kimberley region of
WA with proceeds going to the Royal Flying Doctors Service.
Tickets were limited, exclusive and attracted a broad
cross section of the community. It was a delight to see
new Mums bonding, grandmothers spending quality time with their grandchildren, friends catching up and a
splash of up-market flannelette fashion from the
Pannawonica whos who. The event was catered for by top end chef Heidi Virgin from Panna Perk and the
special delights were plentiful and tasty.
Celebrity waiter Simon Mitchell made sure the clientele
were well tended to but came distant second in the tip
raising stakes. The tightest buns got the tips today, Ill have to start working out, he said when reflecting on the mornings takings. The day raised a commendable
$900 total after ticket sales, raffles and donations
.The Gibb Challenge was held from May 19 to May 23
with Dallas team raising more than $23,000 for RFDS and WA Police Legacy. The Gibb Challenge event raised
close to $300,000 and was said to be sufficient funds to
completely kit out a whole aircraft with the necessary
medical equipment for it to go into service. A
magnificent achievement.
Thanks to the folks of Pannawonica and special thanks
to the people whose efforts made the Panna High Tea a
success: Chriss Slape, Heidi Virgin, Kiama Williams,
Michelle Milton, Lara Dawson, Julie Davidson and Simon
Mitchell.
TEA fundraiser high tea
craft
library
Look at whats New to the Pannawonica Library for the Kids
Plus lots of new graded readers!!
New Junior Fiction Series
kindergym
Kindergym
jump & roll
Kindergym is for children 5 and under and sessions are on a Monday
from 9am-10am every week.
There is an annual Insurance fee of $30 per family and a Kindergym
membership fee of $15 for single child or $20 for multiple children.
There is a session fee each week of $3 single or $5 mutiple.
All families welcome! Come down for a chat and a play!
FAREWELL
We say a sad farewell to our valued com-
mittee members Heidi Virgin and Emma
McEvoy and their families. We have truly
appreciated your contribution to Kinder-
gym and will miss you very much. Enjoy life
down south!!
Our Mothers Day Sunday
Funday was held on Sunday
12th May from 9-11am. We
had the bouncy castle and
Gypsys face painting for the
kids and coffee and cake
and a cake stall for the
mums. Thank you to every-
one that donated baked
goods or purchased them.
Thank you to Dolres, ISS and
Kath Collins for your kind do-
nations for our raffles. The
winners were Alisa Holmes,
Jasmin Callaghan, Rhian-
non Dunn, Bee Ward and
Cazz Corderiro Colic. We
were able to raise just over
$400 to go towards to some
new exciting equipment!
A HUGE thank you to the
mums on our committee
that gave up their morning
to organise and run this
playgroup
Playgroup
play & fun
A s we look back over the first
half of the year, it is clear to
see we have been having
a lot of fun and activity at
playgroup!
A big change has been our new
committee members, a huge
thankyou to Teresa Hanratty, Kylie
Conder and Nicole Rumble for the
wonderful job they played on the
committee. The new members who
have stepped in to replace are Amy
Evitt as President, Alisa Holmes as Vice
President and Secretary Carolina
Colic, Jayne Unsworth remains as
Treasurer. We are hoping that fresh
faces will bring new ideas to
playgroup over the coming months
and encourage you to come and say
hi. Dads keep an eye out as we are
looking to include you in the near
future also!
The theme we have followed over
the last term has been fantasy and
adventures. We had great fun
creating and painting a huge
cardboard castle and little knights
with shiny shields have inhabited it
over the past couple months. We will
follow on the new term with colours,
so you can expect lots of bright
happiness coming your way with
plenty of crafts and activities around
our brand new theme thanks to our
creative craft co-ordinator Candice
Duff.
Some other exciting news we have is
the Community Midwives of Western
Australia will be making a trip to the
centre to give an information session
which will cover many topics from
childbirth choices to early parenting
skills. We also will have a member of
Playgroup WA visiting us to do
activities with the kids. We are hoping
to be able to host more guests for
Information session the whole
community can benefit from and are
very much looking forward to this in
the last half of the year.
Recently playgroup attended the
markets at the community centre to
help fundraise for new toys and
equipment and our stall was a great
success with plenty of craft kits,
playdough and games to purchase.
We still have some bargains left over
including new toys, baby furniture
and clothing, so come on into
playgroup and see if there is anything
you would be interested in.
Wednesday at 9.30am is our main
session which includes a craft activity
for the kids and fruit outside.
Our Friday 9.30am session has been
renamed Tiny Time, we will be
focusing on activities centred around
0-24 month olds, however older kids
are most welcome also. We ask that
for Wednesday you please bring fruit
to share, our Friday session will not
include fruit time. As per Playgroup
WA guidelines we are asking that you
only bring fruit and no other food into
the centre and that it is to be eaten
outside.
There have been plenty of new faces
and babies to town recently, please
don't be shy if you see one of our
committee members out and about.
We would love to meet you and look
forward to seeing you at one of our
morning sessions!
~ Playgroup Committee
community
Shire of Ashburton
Activities
I ts that time of year again FOOTY SEASON! Auskick is well under way and the children of Pannawonica are fast
becoming footy stars!! Auskick is an event
where members of our Pannawonica
community volunteer their time to coach our
kids. We have had an overwhelming
response of parents and volunteers helping
each week and it is so great to see our
community coming together to support our
kids.
There are a total of 62 footy stars in the
making in our Pannawonica centre. Each
session runs in three groups: Juniors made up of Kindy/Pre-Primary/Year 1 and coached
by Geoff Otley and Jason Wayne;
Intermediate Years 2,3,4 and coached by Ben Callaghan and Ben Dearden; Seniors Years 5,6,7 and coached by Tony Di
Giuseppe and Brett Denton. A special
mention and thanks to Tom Bateman, Jo
Wallace, Erin White, Gordan Colic, Simone
Williams and Tony Evans who have assisted
our coaches each week.
We have been so lucky this year to have so
many awesome coaches who are
enthusiastic about footy and dedicated to
coaching each week. We are also very
fortunate to have a supportive group of
parents who are always happy to help out
with assisting coaches or to cook the BBQ
each week. Thank you everyone! There is an
awesome vibe at the oval on Thursday
afternoons from 5pm where the children and
parents are having a go, having fun and
learning lots of new skills each week.
See you on Thursday!
~ Activity Officers
C ongratulations to our community member Marni Gillard on receiving the Community Recognition Award!
Marni was a vital member of the 40th
Anniversary committee last year and also has
been very busy helping set up the Panna
Mens Shed. She has also bee involved in the Rodeo, club and school findraising, just to
anme a few
Marnis community involvement is greatly appreciated by all in Panna.
recognition award
C ongratulations to our community member Kirsten Hawkins on receiving the Community Recognition Award!
Marni was a vital member of the 40th
Anniversary committee last year! Kirsten is also
the president of the Craft club and helped out
for numerous year helping create and set up the
RioTinto Christmas party decoration. Kirsten is
also currently the President of the Gala
committee.
Kirstens commitment towards helping out the town of Pannawonica is greatly appreciated.
INTRODUCING
Community Action Group (CAG)Pannawonica Community Action Group known as
CAG is a community group that consists of
community members and a representative from
the local organisations in town.
CAG main role is to identify community issues and
concerns for the local community and, wherever
possible and appropriate, provide a
communication link between the Company and
the community.
So if you, as a Pannawonica resident have any
community issues/ concerns, please bring these
up with one of the CAG community members who
will bring it up at a CAG meeting.
If you have any suggestions on how to make
Pannawonica a better town, please contact a
CAG member.
CAG is YOUR community voice!
CAG Committee Members - Contact Details
Marni Gillard: [email protected]
Chriss Slape: [email protected]
Jayne Unsworth: [email protected]
Natasha Piwowarski: [email protected]
Jo Sheffield: [email protected]
Sonny Fui: [email protected]
Dennis Wright (Stretch): [email protected]
a Sylva lining
reflections
Thoughts with
E arlier this year, Stephen and I went out of the country over to New Zealand for 10 days by our-selves for a wedding. So while the children stayed at
home with cousin Kirri, we jet-setted our way out of the
country. Anyone with children will know and relate that
this is not something you get to do together very often,
and that you treasure the alone time you have gotten
together. Now don't get me wrong our alone time was
treasured, but on the flip side, I also desperately missed
my four children enormously!
So in our age of technology what do we have at our
disposal for staying in touch. Telephones, mobile phones,
emails, internet chat and video chat. But with the time
difference of 5 hours, when we did get to talk to them it
was usually late or very late at night for us, but a
reasonable hour for the children. So with the
combination of jetlag (my first time experiencing this,
and did not appreciate it in the slightest!), time zone
adjusting and also because we had to fit into the kids
schedule as well, it was just over 2 days before getting to
talk with them!
So we skyped with them I think 3 times while away, and
it was really nice to be able to talk with them whilst also
being able to see them. Watching them though, fresh
from school and still in their uniforms, bubbling about
the day some of them, and the others not really wanting
to talk that much because they had things they wanted
to do instead of talk with us, was lovely and sad all in
the same breath. But I let them know how much I missed
and loved them, and all the while Stephen I'm sure was
shaking his head at how sappy I was getting, but I didn't
care because I missed my babies!
We stayed the first couple of nights at the Skycity Hotel in
Auckland, and it was just amazing. They have a
revolving restaurant that is 52 storeys high up at the top
of the Skycity tower. The 360 degree view is just
spectacular, and we got a gorgeous sunset to go with our dinner. So
anyway I sent the children all postcards with Skycity tower stamps on
them pretty much the first day we were over there, funnily though these
didn't arrive in Panna until nearly a month after I sent them! This
could also partially have been due to me not knowing that there are
different classifications of mail boxes around. It wasn't until after
posting them into just a regular mail box, that 2 more blocks away
later I found an international mail post box! But on a good note they
did still arrive, so thumbs up postal system.
While we were over in New Zealand, I decided that I wouldn't take my
mobile phone with me. With international roaming, and also the
charges related to mobiles and mobile internet use, that it would be
horrendous if I accidentally logged on via my mobile to anything
internet related, which I pretty much do daily, so I just thought it
would be better off left at home. Stephen still had his mobile so we
could still be contacted, but he is not only a bit more tech savvy than
me, but also probably has a smidge more self control with the internet
on his mobile than I do. It was actually very freeing and refreshing to
not have to worry about my mobile though. I didn't get constant
updates, nor was I interrupted from enjoying our holiday with emails,
sms or calls. Not that I didn't want to talk to anyone, but it was very
nice for a break. We also had our laptop there with us to check up on
emails and such in the evening, so we weren't totally out of the loop. I
guess the only other main thing that I noticed with not having my
mobile with me, was that I needed to wear a watch all the time! It was
funny I thought, I was just so used to checking my mobile always for
the time, and it made me realise how much we get used to using our
mobiles for multiple tasks.
We both had a fantastic time away though, and catching up with my
sister-in-law Kylie and her family for the wedding was so much fun. We
hadn't seen them in several years, and while we do skype with them, it
was so much better to be able to be there in person. The last time we
were over in New Zealand, I was pregnant with my twin girls,
unbeknownst to me at the time, because I thought I was only pregnant
with one baby! So I was unfortunately quite nauseous with morning
sickness and travel sickness, and all in all not a really pleasant trip
for me. But this time around I was so glad to not be sick at all and be-
ing able to get out do things with Stephen and all of Kylie's family on
their farm was awesome. Next time we have since promised our
children that we will all head over to New Zealand together to visit,
and I for one can't wait for that to happen.
Samantha Sylva
panna police
Greetings once
more from the
Pannawonica
Remember your Obligations
Please remember to
renew your licenses
and registrations, be
it is for your car, boat,
motorcycle, cara-
van, firearm etc. You
would be surprised at
the amount of peo-
ple we come across who simply forget or I didnt get the renewal. The government sidestep that one by telling us that sending out
a renewal is only a courtesy and it is up to us to
be aware of when we need to pay our
renewal.
You can pay for your license renewals here at
the police station as we are an offline
Department of Transport site.
If you drive/ride an unregistered vehicle
remember you are not covered by 3rd party
insurance or probably your private insurance.
So if you have a nasty accident where some
one is injured or you rear end a Ferrari you will
be working at Mesa J/Spotless/ISS etc for a lot
longer than you were hoping for.
MOO
Most of us travelling on the highway lately
would have noticed the amount of dead
cattle on the side of the road. You may have
also noticed the vehicles on the side of the
road that have had an unwanted interaction
with these cows. The occupants of these ex
vehicles are very lucky to still be with us and
be able to enjoy a nice steak. Please be
careful when
driving on the
h ighway and
watch out for the
wild life.
The crows and
other birds are
getting fat off
these carcasses.
Please be careful
of the eagles as
they take longer
to get airborne
and need to fly
into the wind to get the lift they need (and
unfortunately probably wont get a top 4 spot)
They are large birds and would also make a
mess of your car and potentially cause a bad
accident.
DOG AND BONES
Using a mobile phone whilst driving can
increase your chances up to four times of
being involved in a crash. The penalty for using
your mobile phone whilst driving is a $250 fine
and you will accrue three demerit points. The
reason for this is that both the physical and
cognitive distraction caused by using mobile
phones whilst driving can significantly impair a
drivers visual search patterns, reaction times, decision making processes and his or her
ability to maintain speed, throttle control and
lateral
position on the road. We have these road rules
for a very good reason they are for your safety
and the safety of others please abide by them
and our roads will be a safer place.
Remember if you are on the phone, you are
not in the zone!
BAG GRAB
Many of us often travel to Karratha for our
police roundup
Officer in Charge Sr. Tony Di Giuseppe Sr. Constable Tom Bateman
panna police
shopping or just for a day out. Ladies (and
new age men) please remember to keep
your handbags (or man bags) secure when
out and about. Here are some tips to
remember.
The best place for your bag or handbag is
on you.
Never leave your bag or handbag or purse
in your trolley while shopping.
Be observant and aware of people who
may appear to be suspicious.
Be mindful of distractions; thieves working in
pairs may attempt to distract you.
In cafes and restaurants, dont hang your bags on the back of chairs; keep them on
your shoulder or lap or between your feet on
the ground.
If you do have your bag stolen, try to
remember all particulars of the incident and
report it to Police straight away.
VRFS
Just a note to say thanks to the Pannawoni-
ca Volunteer Firies. They do an awesome job
and are a god send at traffic crash scenes.
Not only are they a good looking bunch they
are great at what they do. Keep up the
good work.
Take care and stay safe
Pannawonica Police
Even more feeble attempts
at police humour..
1. "I have good news and bad news," the
defence lawyer says to his client."
"What's the bad news?"
The lawyer says, "Your blood matches the
DNA found at the murder scene."
"Dammit!" cries the client. "What's the good
news?"
"Well," the lawyer says, "Your cholesterol is
down to 140."
2. A drunken man was wondering around
the parking lot of a pub, bumping into then
rubbing the roofs of the cars. The bar
manager comes out of the pub and stops
the guy. "What the heck are you doing?"
he asks the drunk.
"I'm looking for my car, and I can't find it."
he replies.
"So how does feeling the roof help you?"
asks the puzzled manager?
"Well," replies the drunk earnestly, "MY car
has two blue lights and a siren on the roof
3. A policeman was terribly overweight
and was getting heat from his sergeant
and humorous remarks from his fellow
officers and was ordered to go on a diet.
The department doctor put him on a
special diet. "I want you to eat regularly for
2 days, then skip a day, and repeat this
procedure for 2 weeks. The next time I see
you, you'll have lost at least 5 kilos." When
the officer returned, he shocked the
doctor by losing nearly 20 kilos. "Why, that's
amazing!" the doctor said, "Did you follow
my instructions?" The officer
nodded. "I'll tell you though;
I thought I was going to
drop dead that third day."
"From hunger, you mean?"
"No, from skipping."
On a Lighter Note
Pannawonica Police Contact Details
9184 2444
9184 1022
Email: [email protected]
in the kitchen
Ingredients
Method
1.Grease an 18cm x 28cm slice pan. Line base and sides with baking paper, extending paper
2cm above edges of pan. Place biscuits in a food processor. Process until mixture resembles fine
breadcrumbs. Add butter. Process until combined. Press mixture over base of prepared pan.
Refrigerate for 30 minutes.
2. Place coconut, condensed milk, cherries and copha in a large bowl. Mix well to combine.
Tint mixture with a few drops of rose pink food colouring. Mix well. Spoon mixture over prepared
base. Using the back of spoon, press mixture to cover base evenly and level top. Refrigerate for
15 minutes.
3. Spread melted chocolate over top of slice. Stand for 1 hour or until set. Cut into squares.
Serve
250g packet plain chocolate biscuits
125g butter, melted
4 cups desiccated coconut
395g can sweetened condensed milk
2 x 100g packets red glace cherries, quartered
125g copha, melted
Rose pink food colouring
1 1/2 cups dark chocolate melts, melted
Source: Taste.com.au
Super Food Ideas - February 2012 , Page 34
Recipe by Kim Coverdale
This no bake slice and so quick and
easy, if you dont cook, this is for you. It
is also a great one to do with the kids,
as they can stir for you. The added
bonus is this tastes Cherry Ripes with
half the cost!
Choc Cherry Slice
Heidi sweet &
quick!
tech
Ali & Heidi Talk Technology
CSR Racing
By Natural Motion
Games/iPhone & iPad
This app is a great racing game
that has awesome graphics, so much that it feels like you are actually racing. You
can race your dream cars against the computer
and now online with multiply players.
Naturalmotion Games Pty Ltd. Price: $Free
Remote
By Apple
Entertainment/ iPad &
iPhone
This app is for users who have
Apple TV and iTunes. You can control iTunes and
Apple TV from anywhere is your home, which is
excellent when you loose the small silver Apple
TV remote.
Apple. Price: $Free
Fitbit
By Fitbit, Inc
Health & Fitness/iPhone
This app is designed to work with
a Fitbit activity tracker and smart
scales. These can be purchased
from the Fitbit website. The Fitbit Zip tracker is a small
piece of technology that tracks calories burned,
distance travel and you can log your food intake
too. Also available and sleep tracker.
Fitbit Inc. Price $Free
Movies by Flixster
By Flixster
Entertainment/ iPad &
iPhone
This app is a great one for movie
buffs. You can see reviews on all cinema movies. It
also gives you the released dates to cinema and
DVD. There are 2 type of reviews, one from the
critics and one form the viewers. It gives you a well
rounded review.
Flixster. Price: $Free
Spotify
By Spotify Ltd
Music/ iPad & iPhone
This app is gives you instant
access to millions of songs. You
can listen for free or subscribe to Spotify Premium
for a cost. You can stream online and offline. You
can create your own playlists and share them with
your friends.
Spotify. Price: $Free
Taste
By News Life Media Pty Ltd
Food & Drink/iPhone
This app brings one of the best
recipe website to you iPhone. It
features over 25,000 tried and
tested recipes from your favourite food magazines.
You can save your favourite recipes and create a
shopping list from the recipe ingredients, plus add
your own groceries.
News Life Media Ptd Ltd. Price: $Free
writers corner
I look at the Judges shiny leather shoes as she walks down the hallway, leading up to her podium. I smile at how predictable her thick black strapped boots are as I shuffle my pages of notes together. Those shoes would have walked across the carpet of many courtrooms and I cant help but wonder how many people she has sent to jail while wearing them. My name is Jennifer Smith and I cant help but define people from their shoes, but that really has nothing to do with why Im here. You could say my obsession for shoes began at a young age. I found it easier to look at my foster mothers shoes instead of her face when she was yelling. I giggle to myself remembering the time I got caught sticking pins into the cat, now that was a day I didnt love shoes. They always look different from a distance than when theyre getting hurled at you from across the room. I see Judge May raise her cold coffee to her lips and drink as I stare unflinching into her eyes. I smile and I have every right to. I am not guilty of the things the Law states I am. The Judge shakes her head, and places her cup down, rising to her feet signaling the rest of the courtroom to follow. I linger, well aware of the fact that the whole courtroom watches me. I smile to the jury and lock eyes with each and every one of the 12 who will decide how I spend the next 26 years of my life. Not one of the people in the jury smile back to me, and Uncrossing my legs, I place my grey sensible heels on the ground and stand proudly. I like grey shoes, they show no hint of who you are or what you use them for. They just are. Jennifer Smith, you are here today under the allegations of murdering seven people within the time frame of 3 years, the Judge announces in a cold tone. I smile and nod confidently, moving my thick brown curls behind my shoulders. The stupidity in this court room forces me to laugh out loud. I can hear the whispering of the crowds behind me, the cameras from the News Programs following my every move. You are charged for the murder of Anna Gregory, found on the 9th August. Cause of death, throat cut. With Anna Gregorys body six more victims were found, all with similar injuries The Judge continues as I look around. Yes your Honor, I say in a sing song voice, mocking Judge May for wasting her time today. I am no murderer. How do you plead? she says, looking at me above her black standard glasses, not blinking once. Your honor, I am pleading not guilty. I would like to
defend myself in this case, I state. Judge May nods and gestures me to proceed. Thankyou, I say as I feel the heavy gazes follow me. I slowly but confidently take step by step until I find myself in the middle of the courtroom, the soft thud of my shoes the only thing I can hear. It feels as if Im on a stage, their gazes the spotlight. I look around at the people around me, matching their intense glares with looks of wonder. They are all so stupid it makes me physically sick. I may have taken away their lives but that does not make me a murderer. I am a saint; I saved their life by taking away the one thing that caused them such misery, their life. I worked miracles. My hands behind my back, I take a deep breath. Good Morning Judge May, collective Jury and of course the families of my former patients. My name is Jennifer Smith as you already are aware. As you also would know Im 28 years of age and Im a psychologist. A big-ger turn out than I was expecting, I will admit to you, I pause as I run my hands through my hair. I cant help but look puzzled for a moment, then I take another deep breathe, concentrating on keeping my self control. A little boy on my street when I was younger used to be this stupid, and i would stick pins in him until he cried. They moved away though. I I dont really know where to begin as I dont really fully understand why Im even in this court room today What have I done wrong? I am not guilty of these charges, but please note I do not say that I am innocent. Innocent doesnt always mean not guilty. On a technical level yes I did murder my former patients, but you dont understand, I say as I take a step towards the jury, trying to gain eye contact with any of them. I need to find the best way for them to understand that what I did was true and good. I took my patients pain away from them, and for that I will never apologize. Miss Jennifer, after a search of your apartment, the police have found what looks like plans for future patients and how you were going to kill them.. They walked into my office every single day, I say as I raise my arm behind me towards the door, not letting the Judge finish her sentence. They told me of their struggles, of how people used to call them names or they just couldnt stand seeing anyone happier than themselves I spent 7 long years at Notre Dame University studying and perfecting my technique of releasing pain from the human soul. It is not my fault that my methods can also be described as murder! I
By Annie-Leigh Munroe
Not guilty doesnt always mean Innocent
writers corner
cross my arms as I look around the courtroom. Theyre not getting it. They dont understand that what I did helped them, saved them even! My frustration levels rise. I can help them you know, I know their pain, I say as I feign a lack of interest. I pick at my nails, causing one to bleed. I like pain though so I pull at the skin harder.. The Jury look at me in disgust, the tension in this courtroom so thick I can hardly breathe. I have to make them understand, why what I did was necessary! I take a breath to calm myself. I begin to pace up and down the maroon carpet, thinking of a way I can reach these closed minded people. You see Judge and Jury, I didnt just design this technique myself, my Daddy helped me with it When I was the tender age of seven I learned the lesson that helped inspire me. I smile, coming to the realization that once the Jury find out about my Mother they will finally believe me that Im not a murderer. I walked into the kitchen and saw my mother lying in the pool of her own blood. She looked so cold, I laugh, remembering that day. Some of the Jury members looked startled and I shake my head, Dont get me wrong, I am not sad about it. My mother brought it on herself to get killed by my daddy. Every night when he lay with me, keeping me warm, we could hear her crying in her bedroom because she couldnt bear that my daddy was hurting me and hurting her. She was stupid, daddy never hurt us, my daddy saved us! He took her pain away And for what? I snarl, For the rest of his life in Jail? I press my hands out of the balls they have come, letting my knuckles return to their normal colour. See that makes me really mad. It was my mothers fault that she died the way she did.. It was my mothers fault that I had to spend the next eleven years moving from foster house to foster house. Why, if anyone should get blamed for a crime here it should be mother! I feel a sadness rise in me as I face my back to the Jury, looking at the floor. She took my daddy away from me. I look up at the Judge as she taps her black boots on the floor. I can tell she doesnt care about me and has already decided that Im guilty. This game isnt fun anymore. I didnt always have this method, I say as I lean on the desk covered in my scattered notes, crossing my arms. Why, once upon a time I used to sit in my little chair with my little notebook and pen and listen to the cries of empty people, people who claimed they couldnt even bear waking up in the morning because it means they have to face their problems once again. And I sat there and told them everything was going to get better. But I lied because I knew it wouldnt. I had one lady say to me that the world was selfish, because blues kept on
being blue, and yellows stayed yellow but she, SHE I pronounce, almost at the top of my lungs, who had to eat and drink and work and even breathe kept getting blacker and blacker inside. I shake my hair, letting my loose brown curls cover my face as I feel a lump building in my throat. I know Im right but they just dont get it. I brush my hair out of my face as I realize I can no longer hold my anger in. She wanted it! I could tell from the empty look in her eyes that gazed so deeply into mine I can still see them now when I shut my eyes. Anna Gregory was happy that I took that knife and slit her throat. And so was every single person I killed after that. But its not killing, dont you see? I swing wildly around, flailing my arms around me, any composure lost in my anger from these stupid people and their lack of understanding. I raise my voice to the point of yelling and say, I took their pain away. I saved them! I take a breath and try and gain some self control, swallowing the lump of spit in my throat. I look at the Jury. Maam, do you have kids Yes I have two, she says, surprised that I had spoken to her. I nod at her, moving my gaze to the next man. And what about you sir, do you have kids? Umm yes I do? he says, looking at Judge May in confusion. Miss Jennifer Smith most of the Jury have children, either state your point or sit down as I do not see the relevance in this. I smile, realizing that I still have a chance to make the Jury see the truth. I begin to pace in front of the Jury, dragging out the seconds into minutes before turning towards them. Well, say that your children attended a school where there were lots of people they didnt like in their class and everyday the teacher picked on them, making them feel worse. Say that your child came to a point where they would pretend to be sick so they didnt have to go to school. What would you do? I stare at the Jury but just as I expected none of them answer. I look at the Judge, who for the first time looks at me in interest. She gestures for me to continue. You would go to the Principal of that school and remove them from that class wouldnt you? Well, Your Honor, you could say that I am the Principal, and life is the school.. Thank you.
By Annie-Leigh Munroe
poetry corner
Its sad news; its bad news But Ill shoot straight from the heart
You probably should take a seat
Cause its all about to fall apart
Extinction is such a harsh word
It means to no longer exist
Its obsolete; dead and buried Gone forever.get the gist?
Im talking about the Gecko The publication youre now reading
And its about to become history So to you, we are now pleading
Dont let this great thing die away Panna needs it to survive
So if you have some time to spare
Please help keep our Mag alive
The hard work is all done for you
The templates done and formats set New stories and some photos
Are about all youll need to get
Take it on all by yourself
Or get a group of you to share
The Community loves the Gecko
So come on and show you care
If youre keen to be The Editor Then please let Heidi Virgin know
She will teach you all the tricks n bits
To make sure the Gecko doesnt go
Panna Poet
classifieds
Yes, Panna Gecko is on facebook. Why not search for us, and like our page!
+ = like
DT Workforce are currently seeking expressions of interest from Pannawonica residents for all Mining Operations positions.
We now have a local DT Workforce Representative based in Pannawoni-ca.
Register your interest today
Please contact Katie Mowday ( Pannawonica Area Coordinator )
Phone: 0488 288 563 or email [email protected]
classifieds Susans Wax Studio & Beauty Therapy
Waxing Tinting
Facials Massage
Exfoliation
Discover Beautiful Glowing Skin.
91841185 or 0427238372
Mr John Edward Inall PANNAWONICA.
Residential Phone: (08) 9184 1304 Mobile Phone:
0400 248 745 Business Phone: (08) 9159 3100 Mr Dallas John Slape PANNAWONICA . Residential Phone: (08) 9184 1394 Mobile Phone:
0438 375 680
Local JPs
new business poetry
WARNING!!!! Serious Weight Loss -Will occur (with ease) -
Shape Up for LIFE
FAST, Easy and Safe
No calorie counting
30 Day Money Back Guarantee Contact Cazz NOW!!! - [email protected]
or 0410 704 475 to find out HOW and like us on Facebook https://www.facebook.com/
pages/Shape-Up-For-LIFE LOOK GOOD & FEEL GREAT!!!!
Termite Man
Termite Man surveys the land,
Observing passers by.
Helmet perched upon his head,
His safety standards high.
Whats this I Spy? Since I last passed by has painted on a tie.
They must have seen him standing there,
And thought theyd add a bit of flair.
Its funny how our human minds, In simple things the humour finds.
And when they drive mile after mile,
These small things make the traveller smile.
~ JG
Dawn Service 2013
Proud I stand , amongst the crowd,
A sea of strangers faces.
We bow our heads, as we reflect,
On many wars in distant places.
Fathers, brothers lovers, friends,
Naming those whove met their ends. Parents, children, torn apart,
Held closely in each mind and heart.
Speeches made, wreaths are layed,
Solemn faces, tributes payed.
Our Anthem floats across the plain,
Lone bugler sounds the last refrain.
Proud I stand, amongst the crowd,
Of neighbours now, soon friends.
Aussies and Kiwi histories blend,
In ANZAC memories well defend ~JG
gala
Its finally here!! The big grand final match! After two fun filled competitive games the score is currently 1-1.
Who will take out the title of Robe Valley Touch Rugby Champions?? Sign up to play on the night to find out!
When: Friday 21st June Where: Mesa A Sports Field Bus departs Panna: 6.30pm Bus arrives back in Panna
aprox 10pm Cost: $10 (donated to Purple
Bra Day) BBQ on the night!
Please register your interest at the gym or speak to your HWCs Eilish & Bee.
This game is being held in conjunction with Purple Bra Day so be prepared to wear a purple bra and support this great cause.
Also dont forget to come down to Touch Rugby every Tuesday 7.30pm on the Panna Oval.
Lifestyle Events
lifestyle events
Lifestyle update lifestyle update
Lifestyle update lifestyle update
Lifestyle Centre News
lifestyle centre
NB: Warm Up for 5 minute prior to stretching with low /moderate intensity movement Perform each stretch twice holding the stretch for 30 Seconds. Stretch to the point of tension NOT pain Do not bounce when stretching. Breathe slowly, deeply & evenly.
Name of Stretch & Muscles Involved
Photo Description
Bent-over Lat Stretch - Lats - Teres - Erector spinae - Tibialis anterior
Kneel on mat or floor. Extend arms well beyond knees and place forearms on floor. Lower torso as far down as possible and sit back. Creep fingers forward to keep pulling the stretch. Hold stretch.
Cat Stretch - Erector spinae
Kneel on mat or floor. Place hands shoulder width apart. Flex spine by hunching back up. Hold stretch.
Lying Bent Leg Oblique Stretch
- Obliques - Erector spinae
Lie supine on floor or mat. Bend knees and place feet flat on floor. Bring both knees and hip to one side. Hold stretch. Repeat with opposite side. Comments Keep both shoulders on floor or mat. Allow foot of top leg to rest on foot of lower leg. Arms can be extended to sides
Lying Glute Stretch
- Glute max
Lie on floor or mat. Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp back of thigh of lower leg with both hands. Pull leg toward torso. Hold stretch. Repeat with opposite leg.
Lying Cross Over Stretch
- Glute med & min - Obliques - Erector spinae
On floor or mat, lie supine with arms extended to sides. Lift one leg straight up. Lower leg to opposite side toward hand. Hold stretch. Repeat with opposite side.
10 Minute Flexibility Stretching Session x 4 Per Week
Lifestyle Centre News
lifestyle centre
Name of Stretch & Muscles Involved
Photo Description
Lying Hamstring Hamstrings
Lie on back and lift knee up. Grasp behind thigh near knee with both hands. Pull knee close to chest. Extend knee while maintaining knee close to chest. Hold stretch. Repeat with opposite leg. Comments Far leg can be bent at knee and hip particular-ly if hip flexors are tight.
Seated Single Leg Hamstring Stretch Hamstrings Erector spinae
Sit on floor and place one leg out straight. Bend the other leg and place the sole of the foot on the thigh of the straight (stretch leg). Reach towards toes of straight leg or bring torso to-ward that leg. Hold stretch for 20 seconds. Re-peat with opposite leg. Comments Keep knee of stretched leg straight by tensing Quadriceps. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.
Seated Groin Stretch Hip adductor Erector spinae Glute max
Sit on floor or mat with soles of feet together on floor and close to body. Grasp feet with both hands and position elbows on the inside of lower legs. Press knees toward floor with elbows. Hold stretch.
Lying Adductor Magnus Stretch Adductor magnus
Lie supine on floor or mat. Raise knees and grasp back of thigh behind knee. Pull knee toward shoulders or to side of torso while keeping opposite leg on floor. Hold stretch. Comments Keeping the lower leg straight keeps the pelvis from tilting so upper knee does not have to come back as far.
Hip Flexor Stretch Iliopsoas Glute max Adductor magnus Soleus
Lunge forward with knee on padded mat. Posi-tion foot beyond forward knee. Place hands on knee. Straighten hip of rear leg by pushing hips for-ward. Hold stretch. Repeat with opposite side.
lifestyle update
Lifestyle Centre News
sports
A big congratulation to everyone who participated in
the 2013 Pannawonica Charity Triathlon. The event in its
second year raised over $350 for the Cancer Council &
witnessed 21 participants take on the course which
consisted of a 400m swim, 10 km bike ride out to Pot Pot
creek and topped off with a 4km run / walk around
town.
With the pool temperature a
refreshing 21 degrees, the
participants braved the chilly water
to complete 16 lengths of the pool.
Then it was a quick transition onto
the bikes and off to Pot Pot creek.
Everyone enjoyed a nice breeze on
the way to Pot Pot Creek however that soon changed
when it came time to turn around and make their way
back into town. They faced a challenging head wind
all the way back to the Oval but it didnt dampen spirits with one groups of ladies taking it in their stride with their
boom box cranking out songs all the way.
Once back at the oval it was time to dismount the bikes
and commence the 4km run around town. Jelly legs
had set in for several participants at this transition but
they pushed on with amazing determination.
The first person to
enter the oval for
the final lap of the
run was Matt Toki
who went on to
claim first prize in
the team event
with his team
Black Caviar in a time of 54 minutes
38 seconds. Matts team mates included Erin White who completed a very
impressive swimming leg and Jim Betteridge who blitzed
the cycle leg. Once back at the oval it was time to
dismount the bikes and commence the 4km run around
town. Jelly legs had set in for several participants at this
transition but they pushed on with amazing
determination.
Next to enter the
oval was Hannah
Highfield who took
the womans title in an awesome time of
1 hour 6 minutes 20
seconds. Hannah
led the womens field from the start
with a strong swim and very impressive bike and run leg.
She was closely followed by Kath Collins who took 2nd
place and Jo Toki who took 3rd.
The Mens winner Dallas Slape put
on a cracking
p e r f o r m a n c e
completing the
race in 1 hour 50
seconds despite
the fact that he
has just returned
from participating
in the Gibb River
Road Bike Challenge. Dallas was closely followed by
Rohan Harrison who took 2nd place and Simon Mitchell
who claimed 3rd position
A massive thank you to all the wonderful volunteers
who assisted in running the event. We really appreciate
the support and events like this wouldnt be possible without you. Thank you to Rio Tinto for sponsoring the
prizes & food & to ISS for opening the pool early for the
event.
Finally thank you to all our participants. We are ex-
tremely proud of your efforts and look forward to seeing
you all back in action at the City2Surf fun run on July
21st.
Eilish Mc Nulty & Blathnaid Ward
Pannawonica Health & Wellness Coordinators
Pannawonica Charity Triathlon 2013
sports
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