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Monday, September 6, 2021

The 13

The gym will be open from 8am-11am on Labor Day for any activities youโ€™d like to do! We will have a workout programmed to honor the 13 heroes that lost their lives in Afghanistan on 8/21, but no specific class times just a rolling schedule. Come in, warm up, and get started. Plan to take up to an hour to finish the workout.

-Each movement is dedicated to a hero that passed, every rep signifies a year of their life
For Time, with weight vest:
25 Pushups for U.S. Marine, Sgt Johanny Rosario (25)
22 Deadlifts 155/105lb for U.S. Marine, Cpl Hunter Lopez (22)
22 GHD Situps for U.S. Marine, LCpl Kareem Nikoui (22)
20 Box Jumps 24/20โ€ for U.S. Marine, LCpl Rylee McCollum (20)
20 Alt. Pistol Squats for U.S. Marine, LCpl Jared Schmitz (20)
20 Toes to Bar for U.S. Marine, LCpl David Lee Espinoza (20)
20 Alt. Dumbbell Snatches for U.S. Navy, Maxton Soviak (20)
31 Wallballs 20/14lbs for U.S. Marine, SSgt Taylor Hoover (31)
23 Pullups for U.S. Marine, Cpl Daegan Page (23)
23 Thrusters 135/85lbs for U.S. Army, Ryan Knauss (23)
22 Handstand Pushups for U.S. Marine, Cpl Humberto Sanchez (22)
23 Kettlebell Swings 70/53lbs for U.S. Marine, Sgt Nicole Gee (23)
21 Burpees for U.S. Marine, Ricky Thompson (21)

Accessory Work:
E2MOM x6
200ft total push/pull torque sled
3 wall walks

Mobility:
Roll out mid back (thoracic area) 3 min (slow movements over trigger points)

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Cody Stelmach
Roughly halfway to 69 min vested ~ R.I.P ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ๐Ÿ‡บ๐Ÿ‡ธ
Accessory work โœ…
12
2
Ian Wilson
Ian Wilson
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Debbie Doeren
48:38
Knee PU, DL 105#, ab mat SU 14# med ball, step ups, foot tucked pistols, T2 j cup, 35# DB snatches, 14# WB, banded PU, 55# thrusters, HSPU on box, 40# KB swings
11
0
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Garrick Fisher
36:56
13
0
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Ian Wilson
26:11 - great to see everyone for a great reason
Slow and controlled as directed by my two outstanding coaches Justin and Cody! I think it might be time to bring back the vest daily.
11
0
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Jacob Anason
29:03 R.I.P. ๐Ÿ‡บ๐Ÿ‡ธ
Accessory work with Cody
11
0
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Jenny Wesolowski
29:45
No vest. Blue skinny band pu, toes to 3/4 way up, hspu off box, 65# thrusters, hooked behind ankle pistols.
9
0
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Jim Koehler
13,000 m row
9
0
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Krystal Lowney
29:39
Rx movements, no vest.
11
0
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Lauren Tamura
23:24 rx weight and movements | no vest
10
0
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Mike Cegelski
29:57
12
1
Ian Wilson
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Pauly VanderKelen
Front Squat up to 315 (failed 330#), then 5x5 @ 265#
30 second Front Rack Walk-Out with 335# / 5x12 Ab Roll-Out kneeling on (2) 55s, (1) 45, and an AbMat, 400 meter Sled Push with 180# on the sled complete in 14:30 / Arm Curl up to 135#, then 5x5 @ 105# / Sauna!
1
0
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Rachel Meyers
28:56 no vest
2
0
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Ryan Froelich
Thanks for the opportunity to pause and consider the brokenness of this world. RIP
10
0
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Sara Weber
41 ish
0
0
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Sean Manion
๐Ÿ‘๐Ÿป๐Ÿคต๐Ÿปโ€โ™‚๏ธ
10
1
Ok guy
Mike Cegelski
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Steve Kaster
28:15 with a few mods and 30 pound vest
RIP, Semper Fi
8
0
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Toni Wilson
36:54
Rx except hspu (plate on wall) and no vest
10
0
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Tricia Spencer
Not sureโ€ฆjust went through the moves
Scaled: pistol squats, banded PU, HSPU from box, 55# Thrusters, no vest
2
0
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