【廢除惡法、獨立調查、重組警隊】
——民陣宣布 10 月 20 日舉辦大遊行

Abolish anti-mask law, setup independent commission of inquiry, and rebuild Hong Kong police force——Civil Human Rights Front Calls for Rally on 20 October
(Please scroll down for English translation)

反送中運動至今，香港人團結一致，堅持「五大訴求，缺一不可」，百花齊放，與政權周旋到底。

然而，香港警察對抗爭同行者使用的肢體暴力不斷升級，濫權濫捕無日無之，特區政府不單護短，更以殖民惡法為利器，以《緊急情況規例條例》越俎代庖，無視立法會的憲制責任，訂立《禁止蒙面規例》，剝奪香港人的表達自由，阻嚇香港人保障人身安全及行使集會權利。

林鄭月娥以行政霸權壓倒一切，縱容警察暴力，香港人絕不妥協。我們相信，唯有廢除反蒙面惡法、成立獨立調查委員會，以專業和客觀研訊追究警暴，從而提出建議重組警隊，方能實現五大訴求，光復一個公平正義的香港。

民陣決定在10 月 20 日於九龍區舉辦大遊行，並已向警方申請不反對通知書。民陣呼籲香港人，星期日齊上齊落，用人數和腳步向惡法說不！

民間人權陣線
2019 年 10 月 14 日

【遊行詳情】
日期｜10 月 20 日（星期日）
時間｜1.30PM 集合
路線｜九龍尖沙咀梳士巴利花園 至 高鐵西九龍站

#緊急法 #禁蒙面法 #香港人反抗
#五大訴求 #缺一不可

———

Hong Kong people has been united to uphold the five demands and resist the authoritarian government since the anti extradition protest.

However, the police force in this city has also been escalating their use of force, and continue mass arrest as well as abuses of their power. The Hong Kong government defends the shortcomings of police officers, and moreover, bypasses the constitutional role of the legislature to enact an anti-mask law by its emergency powers. The anti-mask law deprives freedom of expression among Hong Kong citizens, and threatens everyone’s personal safety while exercising their rights to freedom of assembly.

People of Hong Kong will not compromise, against the fact that Carrie Lam abuses her power to spoil the police force and repress our rights. We demand abolishing the anti-mask law. We also urge the government to set up an independent commission of inquiry to investigate police brutality alongside its abuse of power by professional and impartial manner, and propose resolutions to rebuild our police force. Otherwise, hardly can our five demands be realised, and Hong Kong be restores to justice and fairness.

We call for a rally in Kowloon on 20th October. We have submitted application for a letter of no objection from police commission. We urge everyone in Hong Kong to stand up again, and say NO to the anti-mask law by our size of rally and our feet!

Civil Human Rights Front

Details of the rally:
Date: 20th October 2019
Time: 1:30pm
Route: Salisbury Garden, Tsim Sha Tsui to West Kowloon Station

———
【民陣 TG】 t.me/CivilHumanRightsFront
【民陣 Twitter】 https://twitter.com/chrf_hk

民陣被捕法律支援熱線：6549 9452
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The recent SAF training incidents have attracted a lot of attention and concern. I thought it would be useful to share my views on them. – LHL

近年发生的几起新加坡武装部队军训事故受到大家的关注，也引起公众强烈反应。希望在此与大家分享我的看法。请在以下英文稿之后阅读中文稿。– 李显龙

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The recent SAF incidents have been very painful, because they cost precious lives. I know how heartbreaking this is to all of us, and especially the families. When it happens to a well known figure like Corporal (First Class) Aloysius Pang, the emotional impact on the public is greater, and the loss is even harder to take.

The SAF has put enormous emphasis on training safety. It aims to achieve zero fatalities. After every incident, we make sure the injured get the best medical care. When a soldier dies, the SAF grieves deeply. His comrades understand how his family feels, because they feel the loss keenly too. But they try to put aside their emotions to take care of the bereaved family, and continue carrying out their SAF duties.

At the same time, the SAF will investigate the incident and identify its causes. We will improve SAF processes and training, so that it does not happen again. We know zero fatalities is extremely hard to achieve. But we will strive for it, because every life is precious to us.

I speak from personal experience. As a unit commander, I was responsible for my men’s training, safety, and welfare. In a way, I was standing in for their parents.

Later, serving on the General Staff, I had to deal with training incidents, decide what needed to be fixed, whether anyone should be punished, what we must keep on doing and what we must stop. I had to account to the bereaved families, and think hard how to keep servicemen safe while still fulfilling the SAF’s mission.

As Prime Minister, I have made sure that the Ministry of Defence has capable leaders, and that when a training accident happens, the government answers, not only to the family, but also to all our NSmen and the public too. That is essential for the SAF and national service to retain public confidence and support.

I can therefore assure you that I and the SAF leadership take safety with utmost seriousness. It was so when I was there, and I am confident it is even more so today.

In war, we will have to put servicemen in harm’s way to defend the country; but in peacetime training, we owe it to our servicemen never to compromise their safety and endanger their lives.

The SAF has to carry on training and fulfilling its operational duties. We cannot outsource our security and defence to anyone else; we have to defend Singapore ourselves. Because we have a strong and well-trained SAF, Singapore enjoys peace and security, and can maintain friendly relations with other countries.

I thank Singaporeans for supporting the SAF and national service. Your support has helped us to build a strong and professional SAF, with a comprehensive order of battle, and well-equipped, well-trained, and well-motivated soldiers.

So when something goes wrong, I hope you will see things in perspective. We must never gloss over shortcomings and failures. But neither should we forget the SAF’s progress and achievements, and its contributions to Singapore’s peace and security.

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近期发生的军训事故，让人格外难过，宝贵的生命就这样结束。我非常清楚失去亲人的悲痛，对父母来说，他们失去最疼爱的儿子。如果事故涉及公众人物，如冯伟衷一等中士，民众的反应就更强烈了，更难以接受他们的离世。

武装部队非常重视军训安全， 我们会尽全力让军训达到“零死亡率”的目标。每一次发生事故后，我们都会关心受伤士兵的伤势，给他们最好的医疗照顾。对于不幸去世的战友，我们感到伤心难过，我们能体会家属失去至亲的悲痛心情，对同袍们来说也失去了出生入死的兄弟。但我们必须强忍悲伤，为他们的家人提供最好的安排，给他们最佳的照顾，并继续执行我们武装部队的使命。

同时，武装部队也会一一展开调查，找出事故发生的原因。之后，武装部队一定会加强安全体系和运作程序，确保类似事故不再发生。我知道这非常不容易。可是我们必须全力以赴，因为每个生命都是非常珍贵的。

在这方面，我有深刻的体会。身为一名前军官，我很了解需要为自己部下的军训水平、个人安全以及军中福利负责，代替父母照顾他们。

后来，身为参谋长，每当发生军训事故时，我都要出面处理，纠正过失，决定处分，对整个运作程序作适当的调整，应该改的就去改，应该做的就去做。我有义务向遇难者的家属交代。我必须想尽办法，在士兵履行使命时，保障他们的安全。

身为总理，我必须确保国防部有能干的领导团队。在军训事故发生时，政府必须向遇难者的家人交代，也要向所有国民服役人员和所有人民交代。这样，民众才会继续支持武装部队，继续支持国民服役。

所以，我可以郑重的告诉各位，我和武装部队的领导，非常重视军训安全，他们会认真对待一切事情。当年我在武装部队和国防部的时候，便是这样，我有信心现在更是如此。

战乱发生时，我们的士兵必须冲锋陷阵，他们在保卫国家时，可能身处危险，必须奋不顾身，勇往直前。不过，在和平时期展开军训时，我们必须保障士兵们安全。

武装部队必须坚持使命，不能停止军训和执行军事任务。我们不可能把新加坡的安全和国防外包给其他人，或者另外一个国家。我们的国家要由自己来保卫。有了强大的防卫，新加坡才能享有今日的和平及稳定，和其他国家保持和睦。

我由衷感谢各位给予武装部队和国民服役的支持。你们的支持，让我们建立了一个强大又专业的武装部队。我们的军队拥有完整的编制，士兵们也拥有完善的个人装备， 个个训练有素，有着坚定的意志，保卫国家。

发生事故时，我希望人们可以站在另一个角度来看待问题。政府不会敷衍了事，草率处理任何过失。不过，我们也不该忽视武装部队这些年来，所取得的进步和成就。以及他们对我国的繁荣与稳定所做出的贡献。

好文一篇~~~沒時間用中文劃重點，大家來練習英文閱讀吧!!

不過有一句很重要 --> Remember: It wasn't the kettlebell that hurt your back but how you USED the kettlebell that hurt your back.

切記，不是"壺鈴"傷了你的背，而是"你怎麼用壺鈴"傷了你的背。

所以當你使用壺鈴受傷了，請勿責怪這個偉大的工具，而是要思考自己是怎麼使用壺鈴，是否有找專業的指導教練喔~

Kettlebells: The Good, The Bad and The Ugly.

Here are a few notes, mostly scribbled up at random, on how I feel the kettlebell is best used, and some of its shortcomings.

The Good.

**For Strength: Here the BEST application of the kettlebell is for upper body pressing strength and maybe front squats. In all other ways the barbell (or even your own bodyweight) is better.

That said, how strong do you need to be? The kettlebell can develop more than enough "everyday" strength in all major lifts (pushing, pulling, hinging, squatting, etc).

**For Fat Loss: Where the kettlebell really shines is for metabolic conditioning. The compact nature of the cast iron, and how it lets you transition seamlessly between movements, makes it just absolutely marvelous for short, intense, sweaty workouts.

Surely you can use a barbell, or even dumbbells, for something like complexes, but they don't feel as good or as right as the kettlebell does.

**Return on Investment: The kettlebell is convenient, easy to learn (under the guidance of a good coach), and covers about 80% of all the fitness you could need (strength, flexibility, mobility, metabolic conditioning, fat loss, etc).

The Bad.

** For Strength: If you want to go beyond just "everyday" strength the kettlebell starts to show its shortcomings. In other words, don't expect to develop any overly impressive deadlift with kettlebells alone.

**The Dogma: Somehow, and I'm not going to say I'm not partly to blame, because I am, but there is a strong, almost zealotic attachment to kettlebells for a lot of people.

Just remember it's not the tool that matters, but the method. Don't lose out on the benefits of training with other implements because you feel some deep-rooted romantic notion to defend and use only the kettlebell.

The Ugly.

** Technique: This is not the kettlebell's fault, but the coach's, nor is it exclusive to the kettlebell, but I see more bad technique in swings, cleans, snatches and get ups than I care to count.

Remember: It wasn't the kettlebell that hurt your back but how you USED the kettlebell that hurt your back. The kettlebell has no vendetta against you personally, I swear.

So be judicious. Get a coach--a competent coach--to teach you. There are plenty out there. You just have to be willing to look.

Strong ON!

- Pat