Mother Emanuel AMEC

We remember June 17, 2015...

Rev. Clementa Pinckney

Cynthia Hurd

Rev. Sharonda Coleman-Singleton

Tywanza Sanders

Ethel Lance

Susie Jackson

Depayne Middleton Doctor

The Rev. Daniel Simmons

Myra Thompson

9 Rounds for TIME of:

  200m RUN

  9 Hang Cleans (75/55)

  9 Lunges

  9 KB Swings (53/35)

  9 Ring Dips

  9 Goblet Squats (53/35)

  9 Pull-UPs

  9 Push Press (75/35)

  9 Burpees

Thursday

5 Rounds for TIME of: 

 1min Jump Rope

 10 Pistols (total/alternating)

 10 Push Press (95/65)

 10 Box Jumps (30/24”) 

There's no way around it, challenges are coming. 

Some of them we sign up for and some of them we don't. 

But whatever the challenge 

No matter how big or frightening or unexpected… 

We have a choice. To resist or to accept.

Wednesday

Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift
   Rest 2:00
2. For distance: standing power throw
   Rest 3:00
3. Complete as many reps as possible in 2 minutes of: hand-release push-ups
   Rest 3:00
4. For time: sprint, drag, carry
   Rest 4:00
5. Max plank hold
   Rest 2:00
6. For time: run 2 miles

Complete all six ACFT events and post scores to comments. Celebrate the U.S. Army's Birthday and learn more about the ACFT here.

Tuesday

2,000m ROW for TIME

Monday

21-18-15-12-9-6-3 Reps for TIME of:
Sumo Deadlift High Pulls (95/65)
Lateral Jumps, over 24/20” obstacle

There comes a point where we need to stop just pulling people out of the river. We need to go upstream and find out why they're falling in.

                                   —BISHOP DESMOND TUTU