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

FUNday

"The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven stars were etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds for TIME of:

 7 Handstand Push-UPs

 7 Thrusters (135/95)

 7 Knees-2-Elbows

 7 Deadlifts (245/165)

 7 Burpees

 7 KB Swings (70/53)

 7 Pull-UPs

Thursday

EMOM for 20min complete:

 25 Double Unders 

 30 Russian Twist 

 30sec Handstand Hold

 10 Back/Hip Extensions 

 15 Slam Balls