6.15.2023

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

6.14.2023

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.

6.13.2023

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.

6.12.2023

6.11.2023

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