20181112

Tuesday 11/13

- Calorie Row
accumulate as many calories as
possible in 5 minutes: 

- DB Push Up Renegade Rows 
complete as many reps as
possible in 5 minutes:

- DB Thrusters 
complete as many reps as
possible in 5 minutes:

post calories and reps completed in comments. 


Those rowing hard and others with intense observation.


This Weeks Focus / Quote ~
Movement and exercise is intrinsically rewarding.
The hardest part is simply getting started.

20181111

Monday 11/12

Today we observe Veterans Day by showing honor to this hero by doing:
"Klepto"
27 - Box jumps - 24"
20 - Burpees
11 – Cleans - 145
4 rounds for time:

post time in comments.

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA. assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK. died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. 
He is survived by is wife Susie, daughter Elizabeth, and son David.
First posted March 6, 2012

Happy Birthday today to Tosha Krause!

This Weeks Focus / Quote ~
Movement and exercise is intrinsically rewarding.
The hardest part is simply getting started.

20181110

Sunday 11/11

Rest Day

Sunday Sunrise ~
2 Thessalonians 2:14

Happy Birthday today to Alyssa Dexter and Ben Rankin!

To all who served and are still active duty - Thank you for your service!
Have you ever wondered why Veterans Day is on the 11th of November and does not change?
World War 1 ended on the 11th month on the 11th day on the 11th hour.
There is meaning to the little poppies sold and or handed out in remembrance of Veterans Day.
It should be worn on the right side;
The Red represents the blood of all those who gave their lives;
The Black represents the the mourning of those who didn't have their love ones return home;
The Green Leaf represent the grass and crops growing and the future prosperity after the war destroyed so much;
The Green Leaf should be positioned at the 11 o'clock position to represent the 11th hour of the 11th day of the 11th month which is the time that World War 1 formally ended.
Our younger generations need to learn and understand this along with those remembrances from all the wars our Veterans have served and given in since WW1.


This Weeks Focus / Quote ~
Movement and exercise is intrinsically rewarding.
The hardest part is simply getting started.

20181109

Saturday 11/10

“GI Jane”
100 – Burpee Pull Ups 
For time:

post time in comments.

Jay makes this look easy!

20181108

Friday 11/9

2 - Pull Ups
4 - Power Cleans
8 - Squats
Adding 2 reps of each movement every round
complete as many rounds and reps
as possible in 20 minuets:

post rounds and reps completed in comments.

Power Cleans!