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Friday, January 19, 2018

Lurong Super 8 Test / Message Board

Ok so here’s the scoop. Angela and I are doing a fundraiser, Dancing With our Stars, for the American Red Cross on February 24, 2018. Angela has been a part of this in the past and asked me if I would dance with her for this year’s night of dancing.  As luck would have it, it’s 10th and last year.. one more year and I totally could’ve gotten out of this one:) Anyhoo, we have been training together since August 2 for four hours a week and this has definitely been one of my greatest challenges to date.  I would gladly go back to Ft. Benning for Basic Training over this. Dancing is tough, if you want a challenge, learn to dance. While our practices have been a challenge they’ve also been entertaining: making fun of Angela’s accent, making faces at Angela when our dance coach Terry is yelling at her, many swear words in English and Italian and a massive amount of laughter. We have two seats left for $175 each and fourteen seats left for $150 per head.   We will have a sign up for anyone interested in attending.  It’s sure to be a fun night out in going out, watching some amazing local talent, enjoying a great dinner, maybe some wine and you get to see me in some spandex outfit doing my best impression of what I assume is dancing. All proceeds from this night go to the American Red Cross, this event will hopefully bring in $750,000 for them. 
If 2/24 doesn’t work or you don’t sign up quickly enough to secure a seat at our tables, we are also hosting a Night Out at Angelina’s restaurant. 
Here’s a note from Angela (picture her speaking it with her accent):
“Join us for an Italian adventure at Angelina restaurant on January 29 to show support for the Red Cross in their mission to help the community. You will enjoy an Italian 4 course dining experience paired with wine. Come and join Grant and I in our quest to raise money for a good cause.”
Cost will be $100 per person and like Angela said, will be a night that will allow Angela the honor of telling you about her Italian culture over a 4 course meal. All proceeds after cost of food will go directly to our donation for the American Red Cross. Enjoy the food, the wine and most importantly the company of the friends beside you just like Angela shared her meals from the majority of years born and raised in Italy. As with the Dancing With the Stars Event sign up sheet we will also have another sign up sheet for this event.
Lastly on Sunday, February 18 we will be hosting a Learn to Dance afternoon. Bring your spouse, boyfriend, girlfriend, mom, dad, whomever and learn to dance. We plan on 3 segments with possibly the Cha Cha, Rumba included and a little bit of swing with our special guest coach Timm Uhlmann, our favorite gym metrorologist! We are still in the works to get a dance hall for a few hours so if you know of someone willing to donate a dance floor for a few hours let us know! We will learn to dance and then after the instruction is over we’ll all be given the chance to test out our new found talent.
If you or anyone you know would like to donate I have attached the link to Angela’s and my American Red Cross Dancing With Our Stars page, scroll down to the select a ‘dancer to support’ tab and choose Grant & Angela. On behalf of Angela and myself, we greatly appreciate the support!
Have a great Friday!

Rest day
Chris Ness 3:03AM on Jan 19, 2018
Save me an 8#kb
Rebecca Smith 3:32AM on Jan 19, 2018
1.) Lurong Super 8 Test
(scorecard for different levels)
8 min AMRAP
8 Burpee Box Jump Over 30/24″
8 Power Clean 95/65lb
8 Thruster 95/65lb
** 5 minute rest then:**
2.) Message Board
200 Kettbell Swings 1.5/1 pood (American Swing)
Every time KB is set down complete 10m Burpee Broad Jump down 10m Burpee Broad Jump back
note: scale this workout with russian swings 
*3.) 2 Split Jerk every 2 minutes for 14 minutes starting at approx 60% adding load each round
*4.) 5 Touch n Go Snatch every 90 seconds for 5 rounds at approx 55%
*5.) 5 rounds
Push Sled 20m 45/25lb plate
Pull Sled 20m 3×45/2×45
note: get low 
*6.) 4 rounds
15 Reverse Hyper
20 Wall Squats
15 Parallel Ring Rows

 

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Alyssa DeNoble
4+1 bbo
I did a lot of burpee broad jumps...^130# sJ
3
0
Cancel
Andy Glawe
2 rds + 4 thruster (68pts)
9
1
👊🏻😃
Theresa Rosenquist
Cancel
Angela Cervantes
2 rounds 1 thruste @55#. 26# KB only rest no 10m burpees jump
Thruster
11
2
Nice job!
Tina Schmidt
Impressive!
Jamie Kemen
Cancel
Barbi Gossen
3 rounds, 8 burpees. Then, 14:04 RX
15
0
Cancel
Betsy Soletski
3+6 PC 65#
26# KB - 12:53
5
0
Cancel
Bill Binsfeld
3+4 BBOs
19:26 Russian swings, 53#
8
0
Cancel
Brandi Binsfeld
3 + 1 thruster
10:52 Russian swings
7
3
Impressive on the KBS...make sure to give some of the stuff you’re on...we could meet ina dark Alley
Todd Rocheleau
Class Champion!
Jim Koehler
Hey, I’m just trying to keep up with you big dogs! 🤪
Brandi Binsfeld
Cancel
Brittany Nohr
Rest Day
Trying this 3 on 1 off thing
12
1
Finally! Training smarter!
Theresa Rosenquist
Cancel
Bryn Odberg
5 rds w/ FS instead of thrusters; 22:54 rx
6
0
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Chris Ness
17:34, 3 rds 8 cleans
5
0
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Danielle Sherman
4+1 PC, 13:08
TGIF! Warm weather = run later :)
16
0
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Eric Hansen
3 + 6 BBOs 75#
150 @ 12:45 35#
15
0
Cancel
Erin Buntin
4+6 BBO; 146 Swings @ 45#
EC: Split Jerks to 135#
15
0
Cancel
Grant Soletski
3+3 pc 22:23 kbs
Glad that's over.
7
0
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james macco
3 and then at 1:35 I had to take a 💩 break.
136 KBS. Meow. 🐱
15
0
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Jamie Kemen
3+7 burpee BO, 55#
Finished 200 26#KB swings over cap with 3-4 broad jump trips. Tough mental day!
12
0
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Jessica Schmidt
4+8 BBO
9:45 Rx KB swing. Broke 100/100
1
0
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Jim Koehler
3 rds and 6 bbo...masters+ rx (75# and 24" box)
24:08 at 35# for kb swings
8
0
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Kate Mantz
3 + 3 burpees
18# KB didn’t put it down.12-13mins... Didn’t look at time 🤷‍♀️
10
0
Cancel
Kelsey Waack
3 + 7pc (20in 📦/55#)
KB swings RX - finished after 15min time cap
16
0
Cancel
Krystal Lowney
4 Rds (hands-toes)
153 swings at cap
4
0
Cancel
Laura VanderKelen
3+8 pc; 13:11 kbs
One burpee penalty, split reps 150/50; ankle bothering me today, slow and steady
6
0
Cancel
Lauren Kalil
5 rounds, 20:29
Yesterday’s C&J up to 130#, snatches 75#
9
0
Cancel
Liz LeCaptain
3 + 4 BBO / 129 RX at cap
14
0
Cancel
Michael Green
4+4 BBO's
15:48 RX KB , rowing intervals @ 1:50 pace for a min 30 sec 10 burpee's rest 1:30 x 10
12
0
Cancel
Michelle Johnson
4rds; 13:12
17
0
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Pauly VanderKelen
4 rounds + 3 burpee box jump overs
13:43 for kettlebell swings / 100 reps, penalty, 100 reps
2
0
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Rachael Salata
5+16(mods)
KB 7:34(120/80). Snatches 95#. SJ 125.
7
1
120/80...that sounds awful, nice job!
Krystal Lowney
Cancel
Sam Carter
3 + 2 Thrusters, 160 Swings
14
0
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Sylvia Christensen
4 + 6 BBO, 13:55
11
0
Cancel
Theresa Rosenquist
Rest Day
& I needed to do this one 🙄 Rest was the priority. MWOD knee therapy.
7
0
Cancel
Timm Uhlmann
2 + 2 thrusters RX (woah I get to say that for once)
13:57 at 1 pood (35#)
1
0
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Tina Schmidt
4 + 4 BBO
Sets of 20 kbs + 20m BBJ for 15 min
4
0
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Todd Rocheleau
Crushed it!
10
5
You keep that up & you’re going to the games
Andy Glawe
I am going to the games.....to drink beer and eat fried food!
Todd Rocheleau
Killed it!
Brandi Binsfeld
Drinking beer while watching exercise? Count me in!
Bill Binsfeld
🏋️‍♀️🍻🤸‍♀️🍺💪🏼🥃🚣‍♀️🍹🕺🤮
Todd Rocheleau
Cancel
Tom Fameree
3 + 1 pc Rx
Barf
19
0
Cancel
Troy Foley
4 rds + 1 BBO
18:54 Rx
11
0
Cancel
Tyler Shaw
4 rounds 16:46 kbs
6
0
Cancel
Yvonne Otero
2 + 5 burpee step overs, 35#
11:23, first 30 swings, 18# kb, rest with 9#
15
0
Cancel