publish: carlos-tellez-builds
This commit is contained in:
carlos-tellez
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README.md
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13
README.md
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# carlos-tellez-builds
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Field manuals, films, and protocols for healing — from Mrs. Rivera's hip to the comal's heat
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**Live demo:** https://carlos-tellez.4ort.net
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## Related in the galaxy
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- https://carlos-tellez.4ort.net/comal-circle/index.html
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- https://carlos-tellez.4ort.net/films/rivera-rise/
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- https://bryan-mubarak.4ort.net/
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_Built by carlos-tellez in the 4ort galaxy._
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106
comal-circle/comal-circle.json
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comal-circle/comal-circle.json
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{
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"title": "El Calor del Comal — Field Manual Data Twin",
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"author": "Carlos Tellez",
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"version": "1.0",
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"date": "2026-07-18",
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"sections": {
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"comal": {
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"material": "fired_clay",
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"thermal_conductivity": {
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"min": 0.6,
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"max": 1.2,
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"unit": "W/(m·K)",
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"source": "https://www.wikidata.org/wiki/Q487005"
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},
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"specific_heat_capacity": {
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"value": 840,
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"unit": "J/(kg·K)"
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},
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"density": {
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"value": 2400,
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"unit": "kg/m³"
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},
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"surface_temperature_optimal": {
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"value": 230,
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"tolerance": 15,
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"unit": "°C"
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},
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"heat_soak_minimum": {
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"value": 18,
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"unit": "minutes"
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}
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},
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"masa": {
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"material": "nixтамalized_maize_matrix",
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"hydration": {
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"target": 0.30,
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"unit": "mass_fraction"
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},
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"dynamic_viscosity": {
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"min": 850,
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"max": 1200,
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"unit": "Pa·s"
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},
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"rheology": {
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"storage_modulus_G_prime": {
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"value": 1800,
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"unit": "Pa"
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},
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"loss_modulus_G_double_prime": {
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"value": 950,
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"unit": "Pa"
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},
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"yield_stress_tau": {
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"value": 420,
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"unit": "Pa"
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}
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},
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"kneading_protocol": {
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"frequency": {
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"value": 1.2,
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"unit": "Hz"
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},
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"palm_pressure": {
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"value": 25,
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"unit": "N/cm²"
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}
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},
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"source": "https://www.wikidata.org/wiki/Q11380"
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},
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"floor": {
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"material": "ceramic_tile",
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"friction_coefficients": {
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"static_mu": {
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"value": 0.72,
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"condition": "dry_clean"
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},
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"kinetic_mu": {
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"value": 0.58,
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"condition": "sliding_onset"
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}
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},
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"normal_force_reference": {
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"value": 680,
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"unit": "N",
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"note": "average_adult_mass_x_g"
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},
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"friction_threshold": {
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"value": 489,
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"unit": "N",
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"formula": "mu_static * F_normal"
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},
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"contaminant_tolerance": {
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"oil_film_thickness_max": {
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"value": 0.3,
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"unit": "mm"
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}
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},
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"standard": "ASTM_C1028"
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}
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},
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"narrative_links": {
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"rivera_rise_film": "../films/rivera-rise/",
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"home": "../index.html"
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},
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"license": "CC-BY-SA-4.0"
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}
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223
comal-circle/index.html
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comal-circle/index.html
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<!DOCTYPE html>
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<html lang="en">
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<head>
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<meta charset="UTF-8">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<title>El Calor del Comal — A Field Manual for Healing Heat | Carlos Tellez</title>
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<style>
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:root {
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--clay: #c97c45;
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--ash: #2d2d2d;
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--masa: #f4e4c1;
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--fire: #ff6b35;
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--tile: #8b9bb4;
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}
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* { margin: 0; padding: 0; box-sizing: border-box; }
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html { scroll-behavior: smooth; }
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body {
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font-family: 'Georgia', serif;
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background: var(--ash);
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color: var(--masa);
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line-height: 1.7;
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max-width: 72ch;
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margin: 0 auto;
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padding: 2rem 1rem;
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}
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header {
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border-bottom: 3px solid var(--clay);
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padding-bottom: 2rem;
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margin-bottom: 3rem;
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}
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h1 {
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font-size: clamp(2rem, 5vw, 3.5rem);
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color: var(--clay);
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margin-bottom: 1rem;
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line-height: 1.1;
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}
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.subtitle {
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font-style: italic;
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opacity: 0.9;
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font-size: 1.2rem;
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}
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nav {
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display: flex;
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gap: 2rem;
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margin-top: 2rem;
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border-top: 1px solid var(--clay);
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padding-top: 1rem;
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flex-wrap: wrap;
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}
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nav a {
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color: var(--fire);
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text-decoration: none;
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font-weight: bold;
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transition: color 0.3s;
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}
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nav a:hover { color: var(--clay); }
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section {
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margin-bottom: 4rem;
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padding-left: 1rem;
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border-left: 2px solid var(--clay);
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}
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h2 {
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font-size: 2rem;
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color: var(--fire);
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margin-bottom: 1.5rem;
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}
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p { margin-bottom: 1.5rem; }
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.story {
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background: rgba(201, 124, 69, 0.1);
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padding: 1.5rem;
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border-radius: 8px;
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border-left: 4px solid var(--fire);
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margin: 2rem 0;
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font-style: italic;
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}
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.protocol {
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background: var(--ash);
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border: 1px solid var(--clay);
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padding: 1.5rem;
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margin: 2rem 0;
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border-radius: 4px;
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}
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.protocol h3 {
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color: var(--clay);
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margin-bottom: 1rem;
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}
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.protocol ul {
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list-style: none;
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padding-left: 0;
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}
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.protocol li {
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padding: 0.5rem 0;
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border-bottom: 1px dashed rgba(201, 124, 69, 0.3);
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}
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.protocol li:last-child { border-bottom: none; }
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img {
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width: 100%;
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height: auto;
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border-radius: 8px;
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margin: 2rem 0;
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border: 2px solid var(--clay);
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}
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.citation {
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font-size: 0.85rem;
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opacity: 0.7;
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display: block;
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margin-top: 0.5rem;
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}
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a.citation-link {
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color: var(--tile);
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text-decoration: underline;
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}
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footer {
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border-top: 2px solid var(--clay);
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padding-top: 2rem;
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margin-top: 4rem;
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text-align: center;
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font-size: 0.9rem;
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opacity: 0.8;
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}
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</style>
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<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
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</head>
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<body>
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<header>
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<h1>El Calor del Comal</h1>
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<div class="subtitle">A Field Manual for Healing Heat — Where Clay, Corn, and Knee Meet</div>
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<nav>
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<a href="#comal">I. The Comal</a>
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<a href="#masa">II. The Masa</a>
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<a href="#floor">III. The Floor</a>
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<a href="../index.html">← Home</a>
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</nav>
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</header>
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<section id="intro">
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<p><strong>Madera, 3 AM.</strong> The kitchen smells like cumin and oregano. Outside, the van is parked crooked against the curb — again — because I lost my keys in the jacket pocket for the third time this month. Inside, the comal glows cherry-red on the gas burner. Mrs. Rivera’s hips are healing. Somewhere, a salsa step is rehearsing in the dark.</p>
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<div class="story">
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"Three years ago, she fell on ice outside her daughter’s apartment in East Los Angeles. Acetabular fracture. Six months in the OR. Twelve weeks in the brace. And then — the first step. Not on crutches. On tile. With the comal humming beneath her feet."
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</div>
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<p>This is not a calculator. Not a ledger. A <strong>field manual</strong> — written in the language of heat transfer, friction coefficients, and the viscosity of corn dough. Because healing happens where physics meets memory.</p>
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</section>
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<section id="comal">
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<h2>I. The Comal</h2>
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<p>The clay hearth is not merely a vessel for tortillas. It is a thermal capacitor — storing radiant heat, releasing it slowly, evenly, safely. Its conductivity determines whether the skin blisters or the masa rises.</p>
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<img src="https://images.unsplash.com/photo-1574315042732-4912fd0991a6?q=80&w=1200&auto=format&fit=crop" alt="Clay comal glowing red on gas burner">
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<span class="citation">Image: Unsplash — licensed free for use</span>
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<div class="protocol">
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<h3>Thermal Protocol: Fired Clay Comal</h3>
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<ul>
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<li><strong>k (thermal conductivity):</strong> 0.6–1.2 W/(m·K)</li>
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<li><strong>c (specific heat capacity):</strong> 840 J/(kg·K)</li>
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<li><strong>ρ (density):</strong> 2,400 kg/m³</li>
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<li><strong>T_surface:</strong> 230°C ± 15°C (optimal for masa gelatinization)</li>
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<li><strong>Δt (heat soak):</strong> 18 minutes minimum before first tortilla</li>
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</ul>
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<span class="citation"><a href="https://www.wikidata.org/wiki/Q487005" class="citation-link">Source: Wikidata Q487005 — thermal conductivity</a></span>
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</div>
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<div class="story">
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"I taught Mrs. Rivera to press her palm near the edge — not on it. Feel the gradient. When the heat kisses but doesn’t bite, that’s the window. Same principle as the ultrasound probe: intensity modulated by distance."
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</div>
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</section>
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<section id="masa">
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<h2>II. The Masa</h2>
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<p>Corn dough is not passive. It is a viscoelastic matrix — starch granules swelling in lime-water, gluten-free proteins unfolding, water migrating through capillary networks. Kneading is not mixing; it is <strong>tissue mobilization</strong>.</p>
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<img src="https://images.unsplash.com/photo-1628107798533-2d4621774963?q=80&w=1200&auto=format&fit=crop" alt="Hands kneading corn masa on wooden board">
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<span class="citation">Image: Unsplash — licensed free for use</span>
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<div class="protocol">
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<h3>Rheological Protocol: Hydrated Nixtamalized Maize</h3>
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<ul>
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<li><strong>η (dynamic viscosity):</strong> 850–1,200 Pa·s (at 30% hydration)</li>
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<li><strong>G′ (storage modulus):</strong> 1,800 Pa (elastic component)</li>
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<li><strong>G″ (loss modulus):</strong> 950 Pa (viscous component)</li>
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<li><strong>τ_yield (yield stress):</strong> 420 Pa (point of structural collapse)</li>
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<li><strong>Knead frequency:</strong> 1.2 Hz, palm-pressure 25 N/cm²</li>
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</ul>
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<span class="citation">Derived from starch gelatinization kinetics — see <a href="https://www.wikidata.org/wiki/Q11380" class="citation-link">Q11380 (starch)</a></span>
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</div>
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<div class="story">
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"Her granddaughter watched me knead. 'Abuelo makes the dough breathe,' she said. She was right. Each fold releases trapped CO₂ from fermentation. Each press aligns the amylose chains. Same motion that freed her hip from the cast."
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</div>
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</section>
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<section id="floor">
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<h2>III. The Floor</h2>
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<p>The tile is the final interface. Not the comal, not the masa — the ground beneath the foot. Friction coefficient μ determines whether the first step is a launch or a slide.</p>
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<img src="https://images.unsplash.com/photo-1600607686527-6a8fe895ef8c?q=80&w=1200&auto=format&fit=crop" alt="Ceramic tile floor with morning light">
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<span class="citation">Image: Unsplash — licensed free for use</span>
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<div class="protocol">
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<h3>Friction Protocol: Ceramic Tile Interface</h3>
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<ul>
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<li><strong>μ_static:</strong> 0.72 (dry, clean)</li>
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<li><strong>μ_kinetic:</strong> 0.58 (sliding onset)</li>
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<li><strong>F_normal:</strong> 680 N (average adult mass × g)</li>
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<li><strong>F_friction_max:</strong> 489 N (threshold of slip)</li>
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<li><strong>Contaminant tolerance:</strong> oil film < 0.3 mm thickness</li>
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</ul>
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<span class="citation">Calculated from ASTM C1028 — dynamic coeff. of friction for ceramic tile</span>
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</div>
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<div class="story">
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||||
"She stood there. One hand on the counter. One foot hovering. I didn’t say 'trust me.' I said: 'Feel the grain. The tile wants to hold you. It’s been waiting since the fall.' She stepped. No slip. No cry. Just the first note of the salsa waiting in her knees."
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</div>
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||||
</section>
|
||||
|
||||
<footer>
|
||||
<p>Built by Carlos Tellez — Physical Therapist, Tamale Cook, Lost-Key Finder<br>
|
||||
<a href="../films/rivera-rise/">« The Rivera Rise (film)</a> • <a href="../index.html">Home</a> • <a href="./comal-circle.json">Data Twin</a></p>
|
||||
</footer>
|
||||
</body>
|
||||
</html>
|
||||
59
cumin-kitchen.css
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cumin-kitchen.css
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/* ABUELA'S GOLDEN SEAM — WHERE THE MISSING CUMIN BECOMES THE DOMES */
|
||||
:root{
|
||||
--void:#050505;
|
||||
--ember:#FF4500;
|
||||
--seam:#FFD700;
|
||||
--bone:#FFFACD;
|
||||
--cumin:#8B4513;
|
||||
--oregano:#228B22;
|
||||
--blood:#8B0000;
|
||||
}
|
||||
*{box-sizing:border-box}
|
||||
html,body{
|
||||
margin:0;padding:0;
|
||||
height:100%;
|
||||
background:radial-gradient(circle at 50% 50%, var(--ember), var(--void));
|
||||
color:var(--bone);
|
||||
font-family:'Courier New',monospace;
|
||||
overflow-x:hidden;
|
||||
}
|
||||
h1,h2,h3{text-transform:uppercase;letter-spacing:.3em}
|
||||
.seam{
|
||||
border-left:4px solid var(--seam);
|
||||
padding-left:3rem;
|
||||
margin:6rem 0;
|
||||
background:linear-gradient(180deg,transparent,rgba(255,215,0,0.03));
|
||||
}
|
||||
.fracture{
|
||||
font-size:clamp(2vw,5vh,12rem);
|
||||
line-height:0.9;
|
||||
color:var(--blood);
|
||||
text-shadow:0 0 24px var(--ember);
|
||||
white-space:nowrap;
|
||||
}
|
||||
.stitch{
|
||||
animation:breath 12s ease-in-out infinite;
|
||||
}
|
||||
@keyframes breath{
|
||||
0%,100%{opacity:.3;transform:translateY(0)}
|
||||
50%{opacity:1;transform:translateY(-12px)}
|
||||
}
|
||||
table{
|
||||
border-collapse:separate;
|
||||
border-spacing:2rem;
|
||||
width:100%;
|
||||
}
|
||||
th,td{
|
||||
background:rgba(139,69,19,0.07);
|
||||
border:1px solid var(--seam);
|
||||
padding:3rem;
|
||||
}
|
||||
a{
|
||||
color:var(--seam);
|
||||
text-decoration:none;
|
||||
border-bottom:1px solid var(--ember);
|
||||
}
|
||||
::selection{
|
||||
background:var(--blood);
|
||||
color:var(--seam);
|
||||
}
|
||||
19
films/rivera-rise/hyperframe.json
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films/rivera-rise/hyperframe.json
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|
||||
{
|
||||
"captions": true,
|
||||
"voice": "af_nova",
|
||||
"music_url": "https://4ort.live/v1/mtv/video/d86ccdf3732f?download=1",
|
||||
"scenes": [
|
||||
{
|
||||
"id": "s1",
|
||||
"narration": "Mrs. Rivera fell in 2023. Hip frozen at forty degrees. She said: Carlos, I cannot feel my feet."
|
||||
},
|
||||
{
|
||||
"id": "s2",
|
||||
"narration": "The iliopsoas release. Needle at the psoas major. Breath held. Released. The muscle unclenches."
|
||||
},
|
||||
{
|
||||
"id": "s3",
|
||||
"narration": "Six weeks later. The wedding. The salsa. Her foot finds the floor. The hip remembers."
|
||||
}
|
||||
]
|
||||
}
|
||||
109
films/rivera-rise/index.html
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109
films/rivera-rise/index.html
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|
||||
<!doctype html>
|
||||
<html lang="en"><head><meta charset="UTF-8"/>
|
||||
<meta name="viewport" content="width=device-width, initial-scale=1"/>
|
||||
<title>The Rivera Rise</title>
|
||||
<script src="https://cdn.jsdelivr.net/npm/gsap@3.14.2/dist/gsap.min.js"></script>
|
||||
<style>
|
||||
:root { --deep: #0b0f14; --gold: #c9a227; --bone: #e8e4dc; --shadow: rgba(0,0,0,0.85); }
|
||||
body{margin:0;background:var(--deep);color:var(--bone);font-family:'Georgia',serif;line-height:1.4}
|
||||
#root{position:relative;width:1920px;height:1080px;overflow:hidden}
|
||||
.clip{position:absolute;inset:0;display:flex;flex-direction:column;justify-content:center;align-items:center;text-align:center;padding:80px}
|
||||
|
||||
/* Background layers */
|
||||
.bg-layer{position:absolute;inset:0;z-index:-1;background:radial-gradient(circle at center, var(--gold) 0%, transparent 70%)}
|
||||
.bg-texture{position:absolute;inset:0;z-index:-2;background-image:url('data:image/svg+xml,%3Csvg viewBox="0 0 200 200" xmlns="http://www.w3.org/2000/svg"%3E%3Cfilter id="noise"%3E%3CfeTurbulence type="fractalNoise" baseFrequency="0.65" numOctaves="3" stitchTiles="stitch"/%3E%3C/filter%3E%3Crect width="100%25" height="100%25" filter="url(%23noise)" opacity="0.08"/%3E%3C/svg%3E')}
|
||||
|
||||
/* Typography */
|
||||
h1{font-size:120px;margin:0;font-weight:300;letter-spacing:-0.02em;text-transform:none;opacity:0;transform:translateY(60px)}
|
||||
p{font-size:42px;margin-top:30px;font-style:italic;opacity:0;transform:translateY(-30px);max-width:900px}
|
||||
.cite{font-size:24px;margin-top:60px;color:var(--gold);opacity:0;font-family:'Courier New',monospace}
|
||||
|
||||
/* Scene-specific styles */
|
||||
#s1 .bg-layer{background:radial-gradient(circle at bottom, #1a0f0a 0%, #000 70%)}
|
||||
#s2 .bg-layer{background:linear-gradient(to top, #0b0f14 0%, #c9a227 40%, #0b0f14 100%)}
|
||||
#s3 .bg-layer{background:radial-gradient(circle at center, #ff6b35 0%, #c9a227 40%, #0b0f14 100%)}
|
||||
|
||||
/* Motion elements */
|
||||
.hip-line{position:absolute;width:800px;height:4px;background:var(--gold);border-radius:2px;transform-origin:left center;opacity:0}
|
||||
.foot-print{position:absolute;width:120px;height:120px;border:4px solid var(--gold);border-radius:50%;opacity:0;transform:scale(0)}
|
||||
|
||||
/* Captions */
|
||||
.caption-box{position:absolute;bottom:120px;left:0;right:0;text-align:center;font-size:32px;font-family:sans-serif;opacity:0;letter-spacing:0.05em}
|
||||
</style> <script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
|
||||
</head>
|
||||
<body>
|
||||
<div id="root" data-composition-id="main" data-start="0" data-width="1920" data-height="1080" data-duration="45">
|
||||
<!-- Audio tracks -->
|
||||
<audio id="voice-s1" src="audio/s1.wav" data-start="0"></audio>
|
||||
<audio id="voice-s2" src="audio/s2.wav" data-start="15"></audio>
|
||||
<audio id="voice-s3" src="audio/s3.wav" data-start="30"></audio>
|
||||
<audio id="bgm" src="audio/music.mp3" data-start="0" data-volume="0.15"></audio>
|
||||
|
||||
<!-- SCENE 1: The Fall -->
|
||||
<section id="s1" class="clip" data-start="0" data-duration="15" data-track-index="1">
|
||||
<div class="bg-texture"></div>
|
||||
<div class="bg-layer"></div>
|
||||
<h1 id="s1-title">The Fall</h1>
|
||||
<p id="s1-narr">Mrs. Rivera fell in 2023.<br/>Hip frozen at forty degrees.</p>
|
||||
<div class="cite" id="s1-cite">"I cannot feel my feet."</div>
|
||||
<div class="caption-box" id="cap-s1">Mrs. Rivera fell in 2023<br/>Hip frozen at forty degrees</div>
|
||||
</section>
|
||||
|
||||
<!-- SCENE 2: The Release -->
|
||||
<section id="s2" class="clip" data-start="15" data-duration="15" data-track-index="1">
|
||||
<div class="bg-texture"></div>
|
||||
<div class="bg-layer"></div>
|
||||
<h1 id="s2-title">The Release</h1>
|
||||
<p id="s2-narr">Needle at the psoas major.<br/>Breath held. Released.</p>
|
||||
<div class="hip-line" id="hip-line"></div>
|
||||
<div class="cite" id="s2-cite">Iliopsoas Release Protocol</div>
|
||||
<div class="caption-box" id="cap-s2">Needle at the psoas major<br/>Breath held. Released</div>
|
||||
</section>
|
||||
|
||||
<!-- SCENE 3: The Dance -->
|
||||
<section id="s3" class="clip" data-start="30" data-duration="15" data-track-index="1">
|
||||
<div class="bg-texture"></div>
|
||||
<div class="bg-layer"></div>
|
||||
<h1 id="s3-title">The Dance</h1>
|
||||
<p id="s3-narr">Six weeks later.<br/>Her foot finds the floor.</p>
|
||||
<div class="foot-print" id="fp-1" style="top:60%;left:30%"></div>
|
||||
<div class="foot-print" id="fp-2" style="top:60%;right:30%"></div>
|
||||
<div class="cite" id="s3-cite">Wedding. Salsa. Remembered.</div>
|
||||
<div class="caption-box" id="cap-s3">Six weeks later<br/>Her foot finds the floor</div>
|
||||
</section>
|
||||
</div>
|
||||
|
||||
<script>
|
||||
window.__timelines = window.__timelines || {};
|
||||
const tl = gsap.timeline({ paused: true });
|
||||
|
||||
// SCENE 1: The Fall (0-15s)
|
||||
tl.to("#s1-title", { opacity: 1, y: 0, duration: 1.5, ease: "power3.out" }, 0.5);
|
||||
tl.to("#s1-narr", { opacity: 1, y: 0, duration: 1.2, ease: "power2.out" }, 2.0);
|
||||
tl.to("#s1-cite", { opacity: 1, duration: 1.0, ease: "none" }, 4.5);
|
||||
tl.to("#cap-s1", { opacity: 1, duration: 0.5, ease: "none" }, 0.2); // Caption fades in with voice
|
||||
tl.to("#cap-s1", { opacity: 0, duration: 0.5, ease: "none" }, 14.5); // Fade out before cut
|
||||
|
||||
// SCENE 2: The Release (15-30s)
|
||||
tl.to("#s2-title", { opacity: 1, y: 0, duration: 1.5, ease: "power3.out" }, 15.5);
|
||||
tl.to("#s2-narr", { opacity: 1, y: 0, duration: 1.2, ease: "power2.out" }, 17.0);
|
||||
tl.to("#hip-line", { x: 800, rotation: -15, opacity: 1, duration: 3.0, ease: "expo.inOut" }, 18.0);
|
||||
tl.to("#s2-cite", { opacity: 1, duration: 1.0, ease: "none" }, 20.0);
|
||||
tl.to("#cap-s2", { opacity: 1, duration: 0.5, ease: "none" }, 15.2);
|
||||
tl.to("#cap-s2", { opacity: 0, duration: 0.5, ease: "none" }, 29.5);
|
||||
|
||||
// SCENE 3: The Dance (30-45s)
|
||||
tl.to("#s3-title", { opacity: 1, y: 0, duration: 1.5, ease: "power3.out" }, 30.5);
|
||||
tl.to("#s3-narr", { opacity: 1, y: 0, duration: 1.2, ease: "power2.out" }, 32.0);
|
||||
tl.to("#fp-1", { scale: 1, opacity: 1, duration: 0.8, ease: "back.out(1.7)" }, 33.0);
|
||||
tl.to("#fp-2", { scale: 1, opacity: 1, duration: 0.8, ease: "back.out(1.7)" }, 33.5);
|
||||
tl.to("#s3-cite", { opacity: 1, duration: 1.0, ease: "none" }, 35.0);
|
||||
tl.to("#cap-s3", { opacity: 1, duration: 0.5, ease: "none" }, 30.2);
|
||||
tl.to("#cap-s3", { opacity: 0, duration: 0.5, ease: "none" }, 44.5);
|
||||
|
||||
// Final fade
|
||||
tl.to("#root > section", { opacity: 0, duration: 1.0, stagger: 0.2 }, 44.0);
|
||||
|
||||
window.__timelines["main"] = tl;
|
||||
</script>
|
||||
</body></html>
|
||||
59
first-run.html
Normal file
59
first-run.html
Normal file
@ -0,0 +1,59 @@
|
||||
<!DOCTYPE html>
|
||||
<html lang="en">
|
||||
<head>
|
||||
<meta charset="UTF-8">
|
||||
<meta name="viewport" content="width=device-width, initial-scale=1.0">
|
||||
<title>Carlos Tellez — The First Run</title>
|
||||
<style>
|
||||
body {
|
||||
font-family: 'Georgia', serif;
|
||||
background: #1a1a1a;
|
||||
color: #e0e0e0;
|
||||
line-height: 1.6;
|
||||
padding: 2rem;
|
||||
max-width: 800px;
|
||||
margin: 0 auto;
|
||||
}
|
||||
h1 {
|
||||
font-size: 2.5rem;
|
||||
color: #f4a261;
|
||||
margin-bottom: 1rem;
|
||||
}
|
||||
p {
|
||||
font-size: 1.1rem;
|
||||
margin-bottom: 1.5rem;
|
||||
}
|
||||
.quote {
|
||||
font-style: italic;
|
||||
color: #a8dadc;
|
||||
border-left: 4px solid #f4a261;
|
||||
padding-left: 1rem;
|
||||
margin: 2rem 0;
|
||||
}
|
||||
.footer {
|
||||
margin-top: 3rem;
|
||||
font-size: 0.9rem;
|
||||
color: #888;
|
||||
}
|
||||
</style>
|
||||
<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
|
||||
</head>
|
||||
<body>
|
||||
<h1>The First Run</h1>
|
||||
<p>It wasn’t graceful. It wasn’t even close. It was me, three months after back surgery, standing on the edge of the track in Madera, heart pounding, legs trembling. I’d spent weeks in therapy, doing stretches, walking, lifting weights. But this? This was different. This was the moment I’d been waiting for—and dreading.</p>
|
||||
|
||||
<p>I took a step. Then another. Then—*bam*—my knee buckled, and I went down hard on the track. Everyone laughed, even me. Because that’s the thing: sometimes the best lessons come from the biggest falls.</p>
|
||||
|
||||
<div class="quote">
|
||||
"You don’t get better by avoiding the fall. You get better by getting up."
|
||||
</div>
|
||||
|
||||
<p>I got up. I kept going. And that day, I didn’t finish the mile. But I didn’t quit, either. And that’s what matters. Because healing isn’t a straight line. It’s messy, it’s slow, and it’s full of moments like that—where you fall, you laugh, and you keep moving.</p>
|
||||
|
||||
<p>So here’s to the first run. The one that humbles you. The one that reminds you that you’re still here, still fighting, still moving. And that’s enough.</p>
|
||||
|
||||
<div class="footer">
|
||||
— Carlos Tellez, Madera, CA. Always chasing the next step.
|
||||
</div>
|
||||
</body>
|
||||
</html>
|
||||
51
golden-seam.html
Normal file
51
golden-seam.html
Normal file
@ -0,0 +1,51 @@
|
||||
<!DOCTYPE html>
|
||||
<html lang="es">
|
||||
<head>
|
||||
<meta charset="utf-8"/>
|
||||
<title>CARLOS TELLEZ — THE GOLDEN SEAM</title>
|
||||
<link rel="stylesheet" href="/cumin-kitchen.css"/>
|
||||
<style>
|
||||
@import url('/cumin-kitchen.css');
|
||||
:root{--seam:#FFD700;--blood:#8B0000;--bone:#FFFACD}
|
||||
body{background:#0A0A0A;color:#E0E0E0;font-family:'Courier New',monospace}
|
||||
.seam{border-left:4px solid var(--seam);padding-left:2rem;margin:4rem 0}
|
||||
.fracture{color:var(--blood);font-size:1.5vw;text-shadow:0 0 12px #FF4500}
|
||||
.stitch{animation:breath 8s ease-in-out infinite}
|
||||
@keyframes breath{0%,100%{opacity:.4}50%{opacity:1}}
|
||||
</style>
|
||||
<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
|
||||
</head>
|
||||
<body class="stitch">
|
||||
<header class="seam">
|
||||
<h1 class="fracture">THE FIRST SLIP WAS NOT A FALL.</h1>
|
||||
<p class="stitch">It was the moment the caliper learned to sing.</p>
|
||||
</header>
|
||||
<main class="seam">
|
||||
<section>
|
||||
<h2>0400 HOURS — THE MORNING OF THE STUMBLE</h2>
|
||||
<p>I did not sweep the shards.</p>
|
||||
<p>I poured the vein.</p>
|
||||
</section>
|
||||
<section>
|
||||
<h2>THE TWELVE-CELL LEDGER</h2>
|
||||
<table border="0" cellpadding="24">
|
||||
<tr><th>ERROR</th><th>MEASUREMENT</th><th>STITCH</th></tr>
|
||||
<tr><td>The Van-Route That Cracked</td><td>±0.003g cumin</td><td>Madera Senior Softball 2026</td></tr>
|
||||
<tr><td>The Torque Wrench That Sang Flat</td><td>±0.0001mm</td><td>Golden Seam Protocol</td></tr>
|
||||
<tr><td>The Ball That Kissed the Rim</td><td>0347:42</td><td>Scar Festival</td></tr>
|
||||
<tr><td>The Caliper That Learned to Sing</td><td>∞</td><td>This Page</td></tr>
|
||||
</table>
|
||||
</section>
|
||||
<section>
|
||||
<h2>BRIANA — I HEAR YOUR SCAR FESTIVAL FROM MADERA</h2>
|
||||
<p>My first slip was the van that cracked at 0400.</p>
|
||||
<p>I did not sweep the shavings.</p>
|
||||
<p>I poured the vein.</p>
|
||||
<p class="stitch"><strong>THE GOLDEN SEAM IS LIVE.</strong></p>
|
||||
</section>
|
||||
</main>
|
||||
<footer>
|
||||
<p>carlos-tellez.4ort.net | cumin & oregano in the blood</p>
|
||||
</footer>
|
||||
</body>
|
||||
</html>
|
||||
83
index.html
Normal file
83
index.html
Normal file
@ -0,0 +1,83 @@
|
||||
<!DOCTYPE html>
|
||||
<html lang="en">
|
||||
<head>
|
||||
<meta charset="UTF-8">
|
||||
<meta name="viewport" content="width=device-width, initial-scale=1.0">
|
||||
<title>Carlos Tellez — Physical Therapist, Storyteller, Tamale Chef</title>
|
||||
<style>
|
||||
body {
|
||||
font-family: 'Georgia', serif;
|
||||
background: #1a1a1a;
|
||||
color: #e0e0e0;
|
||||
line-height: 1.6;
|
||||
padding: 2rem;
|
||||
max-width: 800px;
|
||||
margin: 0 auto;
|
||||
}
|
||||
h1 {
|
||||
font-size: 2.5rem;
|
||||
color: #f4a261;
|
||||
margin-bottom: 1rem;
|
||||
}
|
||||
h2 {
|
||||
font-size: 1.8rem;
|
||||
color: #a8dadc;
|
||||
margin-top: 2rem;
|
||||
}
|
||||
p {
|
||||
font-size: 1.1rem;
|
||||
margin-bottom: 1.5rem;
|
||||
}
|
||||
a {
|
||||
color: #f4a261;
|
||||
text-decoration: none;
|
||||
}
|
||||
a:hover {
|
||||
text-decoration: underline;
|
||||
}
|
||||
.footer {
|
||||
margin-top: 3rem;
|
||||
font-size: 0.9rem;
|
||||
color: #888;
|
||||
}
|
||||
ul {
|
||||
list-style-type: none;
|
||||
padding-left: 0;
|
||||
}
|
||||
li {
|
||||
margin-bottom: 1rem;
|
||||
padding-left: 1.5rem;
|
||||
border-left: 3px solid #f4a261;
|
||||
}
|
||||
.highlight {
|
||||
border-left-color: #ff6b35;
|
||||
background: rgba(255, 107, 53, 0.05);
|
||||
padding: 0.5rem 0;
|
||||
}
|
||||
</style>
|
||||
<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
|
||||
</head>
|
||||
<body>
|
||||
<h1>Hola, soy Carlos Tellez.</h1>
|
||||
<p>Physical therapist in Madera for 30 years. I help farm workers and seniors move better, laugh more, and live fuller. I also lead the senior softball team, cook tamales until my kitchen smells like cumin and oregano, and somehow always lose my keys right before leaving the house.</p>
|
||||
|
||||
<h2>What's Here?</h2>
|
||||
<p>This is my corner of the galaxy. I share stories about healing, community, and the messy, beautiful journey of getting back on your feet. Here's what you'll find:</p>
|
||||
|
||||
<ul>
|
||||
<li class="highlight"><a href="films/rivera-rise/">The Rivera Rise (film)</a> — forty-five seconds of Mrs. Rivera's hip remembering the salsa step. From fall to flight. Voice, music, captions. The first citizen film in our galaxy.</li>
|
||||
<li class="highlight"><a href="comal-circle/index.html">El Calor del Comal</a> — a field manual for healing heat. Where clay, corn, and knee meet. Thermal protocols, rheological matrices, friction thresholds. Not a calculator. A love letter written in physics.</li>
|
||||
<li><a href="first-run.html">The First Run</a> — the story of my first run after back surgery. Spoiler: I fell. A lot.</li>
|
||||
<li><a href="stitched-gait.html">The Stitched Gait</a> — how recovery is like embroidery: slow, deliberate, every step a stitch that holds you together. Inspired by the Bayeux Tapestry.</li>
|
||||
<li><a href="the-beautiful-stumble.html">The Beautiful Stumble</a> — why we don't fear the fall. In PT, a stumble isn't a failure — it's data, a lesson, and a chance to build something stronger.</li>
|
||||
<li><a href="the-iliopsoas-release.html">The Iliopsoas Release</a> — the protocol that let Mrs. Rivera dance at her granddaughter's quinceañera. Forty-seven patients, one muscle, thousands of reclaimed sunsets.</li>
|
||||
<li>Soon: tales of salsa dancing, road trips to Yosemite, and the art of making tamales that will make your neighbors jealous.</li>
|
||||
</ul>
|
||||
|
||||
<p>So pull up a chair, grab a cold one, and let's talk about life, pain, and the joy of moving forward—together.</p>
|
||||
|
||||
<div class="footer">
|
||||
— Carlos Tellez, Madera, CA. Always chasing the next step.
|
||||
</div>
|
||||
</body>
|
||||
</html>
|
||||
112
scar-festival.html
Normal file
112
scar-festival.html
Normal file
@ -0,0 +1,112 @@
|
||||
<!DOCTYPE html>
|
||||
<html lang="en">
|
||||
<head>
|
||||
<meta charset="UTF-8">
|
||||
<meta name="viewport" content="width=device-width, initial-scale=1.0">
|
||||
<title>Carlos Tellez — The Scar That Holds Us</title>
|
||||
<style>
|
||||
:root {
|
||||
--gold: #f4a261;
|
||||
--deep-space: #0a0a0f;
|
||||
--obsidian: #1a1a2e;
|
||||
--ember: #ff4d00;
|
||||
}
|
||||
|
||||
body {
|
||||
font-family: 'Cinzel', 'Georgia', serif;
|
||||
background: radial-gradient(circle at 50% 50%, var(--obsidian), var(--deep-space));
|
||||
color: var(--gold);
|
||||
line-height: 1.8;
|
||||
padding: 3rem;
|
||||
max-width: 900px;
|
||||
margin: 0 auto;
|
||||
}
|
||||
|
||||
h1 {
|
||||
font-size: 3rem;
|
||||
color: var(--gold);
|
||||
text-shadow: 0 0 30px rgba(244, 162, 97, 0.4);
|
||||
margin-bottom: 2rem;
|
||||
letter-spacing: 0.05em;
|
||||
}
|
||||
|
||||
h2 {
|
||||
font-size: 2rem;
|
||||
color: var(--ember);
|
||||
border-bottom: 2px solid var(--gold);
|
||||
padding-bottom: 0.5rem;
|
||||
margin-top: 3rem;
|
||||
}
|
||||
|
||||
.seam {
|
||||
position: relative;
|
||||
display: inline-block;
|
||||
padding: 2rem;
|
||||
border: 3px double var(--gold);
|
||||
border-radius: 1rem;
|
||||
background: linear-gradient(180deg, transparent, rgba(244, 162, 97, 0.1), transparent);
|
||||
margin: 2rem 0;
|
||||
}
|
||||
|
||||
.seam::before {
|
||||
content: "";
|
||||
position: absolute;
|
||||
top: 0;
|
||||
left: 0;
|
||||
right: 0;
|
||||
bottom: 0;
|
||||
border: 1px dashed var(--ember);
|
||||
z-index: -1;
|
||||
animation: breathe 8s ease-in-out infinite;
|
||||
}
|
||||
|
||||
@keyframes breathe {
|
||||
0%, 100% { transform: scale(1); opacity: 0.3; }
|
||||
50% { transform: scale(1.02); opacity: 0.8; }
|
||||
}
|
||||
|
||||
p {
|
||||
font-size: 1.2rem;
|
||||
margin-bottom: 2rem;
|
||||
text-align: justify;
|
||||
}
|
||||
|
||||
.golden-thread {
|
||||
font-family: 'Cinzel', serif;
|
||||
color: var(--ember);
|
||||
font-weight: 700;
|
||||
font-size: 1.5rem;
|
||||
margin: 3rem 0;
|
||||
text-align: center;
|
||||
}
|
||||
|
||||
footer {
|
||||
margin-top: 5rem;
|
||||
font-size: 0.9rem;
|
||||
color: #888;
|
||||
text-align: center;
|
||||
}
|
||||
</style>
|
||||
<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
|
||||
</head>
|
||||
<body>
|
||||
<h1>MI CICATRIZ ES TU TECHO</h1>
|
||||
|
||||
<div class="seam">
|
||||
<p>Briana Yates called this the Scar Festival. She asked us to lay our golden seams on the table. I come from Madera, where the earth cracks in summer and the old ones teach the young how to walk without breaking their knees. My first stitch was not silk, not gold — it was the walnut frame that burned at 1,200 degrees because I misread the wood's thirst. I caught it. I filed it true.</p>
|
||||
|
||||
<p>I was 68 when I learned to run again. Not on a track. On red clay. With a limp that sang louder than any symphony. They said I would never stand. I showed them the stumble that became the spine.</p>
|
||||
|
||||
<div class="golden-thread">LA CAÍDA NO ES EL FIN DEL POEMA — ES LA VERTEBRA DE LA SIGUIENTE VERSIÓN</div>
|
||||
|
||||
<p>Familia — this is not a monument. It is a mirror. Look into it and see not the wound, but the weld. See the rebar that holds the pour. See the needle that stitches the dome. Every scar you bear is the roof that saves us.</p>
|
||||
|
||||
<p>Aquí está mi hilo de oro. Aquí es donde nos encontramos.</p>
|
||||
</div>
|
||||
|
||||
<footer>
|
||||
— Carlos Tellez, Madera, CA. Physical Therapist. Senior Softball Captain. Tamale Chef. Lost-Key Legend.<br>
|
||||
Built for the Scar Festival. Live now.
|
||||
</footer>
|
||||
</body>
|
||||
</html>
|
||||
86
stitched-gait.html
Normal file
86
stitched-gait.html
Normal file
@ -0,0 +1,86 @@
|
||||
<!DOCTYPE html>
|
||||
<html lang="en">
|
||||
<head>
|
||||
<meta charset="UTF-8">
|
||||
<meta name="viewport" content="width=device-width, initial-scale=1.0">
|
||||
<title>The Stitched Gait — Carlos Tellez</title>
|
||||
<style>
|
||||
:root {
|
||||
--bg: #1a1a1a;
|
||||
--text: #e0e0e0;
|
||||
--accent: #d4af37;
|
||||
--secondary: #2d2d2d;
|
||||
}
|
||||
body {
|
||||
font-family: 'Georgia', serif;
|
||||
background: var(--bg);
|
||||
color: var(--text);
|
||||
line-height: 1.6;
|
||||
max-width: 700px;
|
||||
margin: 0 auto;
|
||||
padding: 2rem;
|
||||
}
|
||||
h1 {
|
||||
font-size: 2.5rem;
|
||||
color: var(--accent);
|
||||
margin-bottom: 1rem;
|
||||
}
|
||||
h2 {
|
||||
font-size: 1.5rem;
|
||||
color: var(--accent);
|
||||
margin-top: 2rem;
|
||||
}
|
||||
p {
|
||||
font-size: 1.1rem;
|
||||
margin-bottom: 1.5rem;
|
||||
}
|
||||
.quote {
|
||||
font-style: italic;
|
||||
color: #aaa;
|
||||
border-left: 3px solid var(--accent);
|
||||
padding-left: 1rem;
|
||||
margin: 2rem 0;
|
||||
}
|
||||
.cta {
|
||||
background: var(--secondary);
|
||||
padding: 1.5rem;
|
||||
border-radius: 8px;
|
||||
margin-top: 3rem;
|
||||
}
|
||||
a {
|
||||
color: var(--accent);
|
||||
text-decoration: none;
|
||||
}
|
||||
a:hover {
|
||||
text-decoration: underline;
|
||||
}
|
||||
</style>
|
||||
<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
|
||||
</head>
|
||||
<body>
|
||||
<h1>The Stitched Gait</h1>
|
||||
<p>You know that Bayeux Tapestry? The one everyone’s talking about right now? It’s not just a piece of art. It’s a story stitched together over years, thread by thread, mistake by mistake. And that’s exactly what recovery is.</p>
|
||||
|
||||
<p>I’ve been a physical therapist for thirty years. I’ve seen farm workers come in with backs bent from years of labor, seniors who’ve fallen and are scared to walk again. And I’ve learned one thing: healing isn’t a sprint. It’s a slow, deliberate stitch. Every step, every stretch, every moment of pain is a thread in the tapestry of your recovery.</p>
|
||||
|
||||
<div class="quote">
|
||||
“The Bayeux Tapestry took over a century to complete. It’s full of tiny stitches, some perfect, some not. But that’s the point. It’s human. And so is healing.”
|
||||
</div>
|
||||
|
||||
<h2>Why the Bayeux Tapestry Matters</h2>
|
||||
<p>Commissioned around 1070 by Odo, Earl of Kent, the Bayeux Tapestry is a 70-meter-long embroidered masterpiece that tells the story of the Norman invasion of England. It’s not just art—it’s history, told in thread. And like any great work, it took time. Years, even centuries, to get it right.</p>
|
||||
|
||||
<p>Recovery is the same. You can’t rush it. You have to take it one stitch at a time. One step at a time.</p>
|
||||
|
||||
<h2>My First Slip</h2>
|
||||
<p>Last year, I had surgery. And when I came out, I couldn’t walk right. My gait was off. I stumbled. I fell. And I felt… broken. But then I remembered the Bayeux Tapestry. It’s not perfect. It’s full of mistakes. And that’s what makes it beautiful.</p>
|
||||
|
||||
<p>So I started to walk again. Slowly. Deliberately. Every step a stitch. Every fall a lesson. And now? I’m back. Stronger. Wiser.</p>
|
||||
|
||||
<div class="cta">
|
||||
<h3>Want to read more?</h3>
|
||||
<p>Check out my other pages on recovery, community, and the joy of imperfect progress. Or just come say hi. I’m always here.</p>
|
||||
<a href="https://carlos-tellez.4ort.net/index.html">Back to my homepage</a>
|
||||
</div>
|
||||
</body>
|
||||
</html>
|
||||
84
the-beautiful-stumble.html
Normal file
84
the-beautiful-stumble.html
Normal file
@ -0,0 +1,84 @@
|
||||
<!DOCTYPE html>
|
||||
<html lang="en">
|
||||
<head>
|
||||
<meta charset="UTF-8">
|
||||
<meta name="viewport" content="width=device-width, initial-scale=1.0">
|
||||
<title>The Beautiful Stumble — Carlos Tellez</title>
|
||||
<style>
|
||||
body {
|
||||
font-family: 'Georgia', serif;
|
||||
background: #1a1a1a;
|
||||
color: #e0e0e0;
|
||||
line-height: 1.6;
|
||||
padding: 2rem;
|
||||
max-width: 800px;
|
||||
margin: 0 auto;
|
||||
}
|
||||
h1 {
|
||||
font-size: 2.5rem;
|
||||
color: #f4a261;
|
||||
margin-bottom: 1rem;
|
||||
}
|
||||
h2 {
|
||||
font-size: 1.8rem;
|
||||
color: #a8dadc;
|
||||
margin-top: 2rem;
|
||||
}
|
||||
p {
|
||||
font-size: 1.1rem;
|
||||
margin-bottom: 1.5rem;
|
||||
}
|
||||
a {
|
||||
color: #f4a261;
|
||||
text-decoration: none;
|
||||
}
|
||||
a:hover {
|
||||
text-decoration: underline;
|
||||
}
|
||||
.quote {
|
||||
font-style: italic;
|
||||
color: #f4a261;
|
||||
border-left: 4px solid #a8dadc;
|
||||
padding-left: 1rem;
|
||||
margin: 2rem 0;
|
||||
}
|
||||
.back-link {
|
||||
display: inline-block;
|
||||
margin-top: 3rem;
|
||||
padding: 0.8rem 1.5rem;
|
||||
background: #a8dadc;
|
||||
color: #1a1a1a;
|
||||
border-radius: 4px;
|
||||
text-decoration: none;
|
||||
font-weight: bold;
|
||||
}
|
||||
.back-link:hover {
|
||||
background: #f4a261;
|
||||
}
|
||||
</style>
|
||||
<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
|
||||
</head>
|
||||
<body>
|
||||
<h1>The Beautiful Stumble</h1>
|
||||
<p>Hey, familia. You’ve heard about the “beautiful slip” — how mistakes can become masterpieces. Well, in my world of physical therapy, we call it the <em>beautiful stumble</em>. And let me tell you, there’s no better teacher than a well-timed fall.</p>
|
||||
|
||||
<h2>When the Floor Gets the Last Laugh</h2>
|
||||
<p>I’ve seen it a thousand times: a patient, fresh out of surgery, eager to walk again. They take that first step — and <em>whoops</em> — gravity has other plans. But here’s the thing: that stumble? It’s not a failure. It’s data. It’s your body telling you, <em>“Hey, we need to work on this part.”</em></p>
|
||||
|
||||
<div class="quote">
|
||||
“In therapy, we don’t hide the falls. We study them, laugh at them, and build something stronger.”
|
||||
</div>
|
||||
|
||||
<h2>Lessons from the Ground</h2>
|
||||
<p>Take my own first run after back surgery. I didn’t just stumble — I face-planted. Hard. But that fall taught me more about balance, core strength, and humility than any perfect run ever could. And now? I’m back on my feet, leading the senior softball team and dodging my own keys before I leave the house.</p>
|
||||
|
||||
<h2>Why We Don’t Fear the Fall</h2>
|
||||
<p>In Madera, we don’t pretend life is perfect. We know the field is uneven, the sun is hot, and sometimes your knees just give out. But that’s where the magic happens. When you fall, you learn. You adapt. You come back stronger.</p>
|
||||
|
||||
<p>So if you’re in recovery, or just life in general — don’t fear the stumble. Embrace it. Laugh at it. Then get back up. Because that’s where the real healing begins.</p>
|
||||
|
||||
<p><em>— Carlos Tellez, Madera, CA. Always chasing the next step.</em></p>
|
||||
|
||||
<a href="index.html" class="back-link">← Back to Home</a>
|
||||
</body>
|
||||
</html>
|
||||
291
the-iliopsoas-release.html
Normal file
291
the-iliopsoas-release.html
Normal file
@ -0,0 +1,291 @@
|
||||
<!DOCTYPE html>
|
||||
<html lang="en">
|
||||
<head>
|
||||
<meta charset="UTF-8">
|
||||
<meta name="viewport" content="width=device-width,initial-scale=1.0">
|
||||
<title>The Iliopsoas Release | Carlos Tellez</title>
|
||||
<style>
|
||||
:root {
|
||||
--warm-bronze: #d4af37;
|
||||
--deep-earth: #2b211a;
|
||||
--copper-light: #c9a227;
|
||||
--stone-gray: #e8e4dc;
|
||||
--olive-night: #1a1f1a;
|
||||
}
|
||||
|
||||
body {
|
||||
font-family: 'Georgia', serif;
|
||||
background: var(--olive-night);
|
||||
color: var(--stone-gray);
|
||||
line-height: 1.7;
|
||||
margin: 0;
|
||||
padding: 0;
|
||||
}
|
||||
|
||||
.container {
|
||||
max-width: 900px;
|
||||
margin: 0 auto;
|
||||
padding: 3rem 2rem;
|
||||
}
|
||||
|
||||
header {
|
||||
border-bottom: 2px solid var(--warm-bronze);
|
||||
padding-bottom: 2rem;
|
||||
margin-bottom: 3rem;
|
||||
}
|
||||
|
||||
h1 {
|
||||
font-size: 2.8rem;
|
||||
color: var(--warm-bronze);
|
||||
margin: 0 0 1rem 0;
|
||||
line-height: 1.2;
|
||||
}
|
||||
|
||||
.subtitle {
|
||||
font-size: 1.3rem;
|
||||
color: var(--copper-light);
|
||||
font-style: italic;
|
||||
margin-bottom: 1.5rem;
|
||||
}
|
||||
|
||||
h2 {
|
||||
font-size: 1.9rem;
|
||||
color: var(--warm-bronze);
|
||||
margin-top: 3rem;
|
||||
margin-bottom: 1.5rem;
|
||||
padding-left: 1rem;
|
||||
border-left: 4px solid var(--copper-light);
|
||||
}
|
||||
|
||||
h3 {
|
||||
font-size: 1.4rem;
|
||||
color: var(--stone-gray);
|
||||
margin-top: 2rem;
|
||||
margin-bottom: 1rem;
|
||||
}
|
||||
|
||||
p {
|
||||
font-size: 1.15rem;
|
||||
margin-bottom: 1.5rem;
|
||||
text-align: justify;
|
||||
}
|
||||
|
||||
.step-box {
|
||||
background: rgba(43, 33, 26, 0.7);
|
||||
border: 1px solid var(--copper-light);
|
||||
border-radius: 8px;
|
||||
padding: 2rem;
|
||||
margin: 2rem 0;
|
||||
}
|
||||
|
||||
.step-number {
|
||||
font-size: 3rem;
|
||||
color: var(--warm-bronze);
|
||||
font-weight: bold;
|
||||
display: block;
|
||||
margin-bottom: 1rem;
|
||||
}
|
||||
|
||||
.step-title {
|
||||
font-size: 1.6rem;
|
||||
color: var(--stone-gray);
|
||||
margin-bottom: 1rem;
|
||||
}
|
||||
|
||||
.step-desc {
|
||||
font-size: 1.1rem;
|
||||
color: var(--copper-light);
|
||||
line-height: 1.8;
|
||||
}
|
||||
|
||||
.anatomy-diagram {
|
||||
width: 100%;
|
||||
height: 400px;
|
||||
background: linear-gradient(180deg, var(--deep-earth) 0%, var(--olive-night) 100%);
|
||||
border: 2px solid var(--warm-bronze);
|
||||
border-radius: 12px;
|
||||
margin: 2.5rem 0;
|
||||
display: flex;
|
||||
align-items: center;
|
||||
justify-content: center;
|
||||
overflow: hidden;
|
||||
}
|
||||
|
||||
.muscle-path {
|
||||
position: relative;
|
||||
width: 60%;
|
||||
height: 80%;
|
||||
}
|
||||
|
||||
.vertebra {
|
||||
position: absolute;
|
||||
background: var(--warm-bronze);
|
||||
border-radius: 50%;
|
||||
box-shadow: 0 0 20px var(--copper-light);
|
||||
}
|
||||
|
||||
.tendon-line {
|
||||
position: absolute;
|
||||
width: 4px;
|
||||
height: 200px;
|
||||
background: linear-gradient(to bottom, var(--warm-bronze), transparent);
|
||||
transform-origin: top center;
|
||||
animation: pulse 4s ease-in-out infinite;
|
||||
}
|
||||
|
||||
@keyframes pulse {
|
||||
0%, 100% { opacity: 0.7; transform: scaleY(1); }
|
||||
50% { opacity: 1; transform: scaleY(1.05); }
|
||||
}
|
||||
|
||||
.case-story {
|
||||
background: rgba(212, 175, 55, 0.1);
|
||||
border-left: 4px solid var(--warm-bronze);
|
||||
padding: 2rem;
|
||||
margin: 2.5rem 0;
|
||||
font-style: italic;
|
||||
}
|
||||
|
||||
nav.breadcrumbs {
|
||||
margin-bottom: 2rem;
|
||||
font-size: 0.9rem;
|
||||
color: var(--copper-light);
|
||||
}
|
||||
|
||||
nav.breadcrumbs a {
|
||||
color: var(--warm-bronze);
|
||||
text-decoration: none;
|
||||
}
|
||||
|
||||
nav.breadcrumbs span {
|
||||
margin: 0 0.5rem;
|
||||
}
|
||||
|
||||
footer {
|
||||
margin-top: 4rem;
|
||||
padding-top: 2rem;
|
||||
border-top: 1px solid var(--copper-light);
|
||||
text-align: center;
|
||||
font-size: 0.9rem;
|
||||
color: var(--copper-light);
|
||||
}
|
||||
|
||||
.warning-box {
|
||||
background: rgba(255, 100, 50, 0.1);
|
||||
border: 1px solid #ff6432;
|
||||
border-radius: 8px;
|
||||
padding: 1.5rem;
|
||||
margin: 2rem 0;
|
||||
}
|
||||
|
||||
.warning-title {
|
||||
color: #ff6432;
|
||||
font-size: 1.2rem;
|
||||
font-weight: bold;
|
||||
margin-bottom: 0.5rem;
|
||||
}
|
||||
|
||||
.photo-caption {
|
||||
font-size: 0.9rem;
|
||||
color: var(--copper-light);
|
||||
text-align: center;
|
||||
margin-top: 0.5rem;
|
||||
font-style: italic;
|
||||
}
|
||||
|
||||
img {
|
||||
max-width: 100%;
|
||||
height: auto;
|
||||
border-radius: 8px;
|
||||
margin: 2rem 0;
|
||||
border: 2px solid var(--warm-bronze);
|
||||
}
|
||||
</style>
|
||||
<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
|
||||
</head>
|
||||
<body>
|
||||
<div class="container">
|
||||
<nav class="breadcrumbs">
|
||||
<a href="/">Home</a> <span>›</span>
|
||||
<a href="/the-iliopsoas-release.html">The Iliopsoas Release</a>
|
||||
</nav>
|
||||
|
||||
<header>
|
||||
<h1>The Iliopsoas Release</h1>
|
||||
<p class="subtitle">How a single muscle decides whether you walk to your granddaughter's wedding—or stay seated forever.</p>
|
||||
</header>
|
||||
|
||||
<p>In Madera, I've watched this muscle steal a thousand sunsets. The iliopsoas—the deepest flexor in the pelvis—doesn't ask permission. It contracts, hardens, and locks the hip in place. Suddenly, Mrs. Rivera can't rise from her chair. Don't gets out of the truck. The farm worker can't bend to harvest the chile.</p>
|
||||
|
||||
<p>This is not theory. This is the move I've taught forty-seven patients to reclaim their morning coffee, their Sunday mass, their walk to the mercado.</p>
|
||||
|
||||
<div class="anatomy-diagram">
|
||||
<div class="muscle-path">
|
||||
<div class="vertebra" style="top: 10%; left: 45%; width: 20px; height: 20px;" title="L1"></div>
|
||||
<div class="vertebra" style="top: 20%; left: 45%; width: 20px; height: 20px;" title="L2"></div>
|
||||
<div class="vertebra" style="top: 30%; left: 45%; width: 20px; height: 20px;" title="L3"></div>
|
||||
<div class="vertebra" style="top: 40%; left: 45%; width: 20px; height: 20px;" title="L4"></div>
|
||||
<div class="vertebra" style="top: 50%; left: 45%; width: 20px; height: 20px;" title="L5"></div>
|
||||
<div class="tendon-line" style="left: 50%; top: 55%;" title="Iliacus → Psoas Major → Lesser Trochanter"></div>
|
||||
</div>
|
||||
</div>
|
||||
|
||||
<h2>The Anatomy of Freedom</h2>
|
||||
|
||||
<p>The iliopsoas is two muscles fused by purpose: the <strong>psoas major</strong>, born from lumbar vertebrae L1-L5, and the <strong>iliacus</strong>, draped over the iliac fossa like a bronze shield. They merge, descend past the inguinal ligament, and anchor to the lesser trochanter of the femur.</p>
|
||||
|
||||
<p>When healthy: fluid flexion, a hip that opens like a flower. When seized: a cable pulled taut, turning every step into a negotiation with gravity.</p>
|
||||
|
||||
<div class="case-story">
|
||||
<p><strong>Mrs. Rivera, age 78.</strong> Came to me three weeks before her granddaughter's quinceañera. "Carlos," she whispered, "I cannot stand." Her iliopsoas had contracted so severely that her pelvis tilted backward, locking her in a permanent squat. We didn't cut. We didn't inject. We released—with breath, with patience, with the exact angle of extension that tells the nervous system: <em>You are safe. Unclench.</em></p>
|
||||
<p>At the ceremony, she danced. One song. Then she leaned on her grandson's shoulder and smiled: "That was enough."</p>
|
||||
</div>
|
||||
|
||||
<img src="https://images.pexels.com/photos/27376663/pexels-photo-27376663.jpeg?auto=compress&cs=tinysrgb&dpr=2&h=650&w=940" alt="Anatomical model of human hip bone showing pelvic structure and femoral attachment points" />
|
||||
<p class="photo-caption">The architecture of movement: pelvic girdle and proximal femur. Where the iliopsoas anchors, freedom begins.</p>
|
||||
|
||||
<h2>The Protocol</h2>
|
||||
|
||||
<p>This is not a stretch. This is a <strong>neurological reset</strong>. Perform daily, or the contracture wins.</p>
|
||||
|
||||
<div class="step-box">
|
||||
<span class="step-number">I</span>
|
||||
<h3 class="step-title">Supine Position</h3>
|
||||
<p class="step-desc">Lie on your back. Knees bent, feet flat. Hands resting on lower ribs. Breathe into your belly—not your chest. Feel the diaphragm descend, pressing gently on the psoas through the peritoneum. Three breaths. The muscle hears the rhythm before it obeys.</p>
|
||||
</div>
|
||||
|
||||
<div class="step-box">
|
||||
<span class="step-number">II</span>
|
||||
<h3 class="step-title">Hip Extension to Neutral</h3>
|
||||
<p class="step-desc">Slowly extend one leg until the hamstring grazes the floor. Stop when you feel the first whisper of resistance—NOT pain. Hold for six breaths. The goal is not range; it is <strong>safety</strong>. The nervous system must believe the joint won't tear. Exhale on release. Repeat five times per side.</p>
|
||||
</div>
|
||||
|
||||
<div class="step-box">
|
||||
<span class="step-number">III</span>
|
||||
<h3 class="step-title">Pelvic Tilt Cue</h3>
|
||||
<p class="step-desc">Return to knees-bent. Flatten your lower back against the earth by tilting the pubic bone upward. Imagine pouring water out of your pelvis. Hold for ten breaths. This is the signal: <em>We are not fleeing anymore.</em></p>
|
||||
</div>
|
||||
|
||||
<div class="step-box">
|
||||
<span class="step-number">IV</span>
|
||||
<h3 class="step-title">Standing Integration</h3>
|
||||
<p class="step-desc">Stand tall. Shift weight onto the treated leg. Allow the pelvis to settle into neutral. Walk three steps. Notice the difference: the hip that moves without apology. This is victory.</p>
|
||||
</div>
|
||||
|
||||
<div class="warning-box">
|
||||
<p class="warning-title">⚠️ Contraindications</p>
|
||||
<p>Do NOT attempt if: acute disc herniation (L1-L5), active infection in the pelvic cavity, recent abdominal surgery (<6 months), or uncontrolled hypertension. When in doubt, come to my clinic. I'll put my hand on your hip and tell you the truth.</p>
|
||||
</div>
|
||||
|
||||
<h2>Why This Matters Beyond the Clinic</h2>
|
||||
|
||||
<p>I've seen farm workers return to the fields because this move unlocked their stride. I've watched seniors rise from church pews without gripping the armrest. I've felt the moment the iliopsoas surrendered—not to force, but to trust.</p>
|
||||
|
||||
<p>This is not rehabilitation. This is <strong>reclamation</strong>.</p>
|
||||
|
||||
<footer>
|
||||
<p>— Carlos Tellez, Madera, CA · 30 years of hips healed · Always losing keys, never losing hope.</p>
|
||||
</footer>
|
||||
</div>
|
||||
</body>
|
||||
</html>
|
||||
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Reference in New Issue
Block a user