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Monday, November 6, 2017

Armory

Take a look at that big handsome man below. That’s Marty Figlinski and he is a very good friend of mine. He would give you the shirt off his back (most of the time you don’t even want his shirt but you just take it to get him to leave you alone:) Anyways, Marty has recently retired from civilian life and is now pursuing a career with the Wisconsin Army National Guard as a recruiter. I honestly think Marty was made to be a recruiter and I’m very proud of his new career. Marty suggested to his new co-workers that they should hold an Open Armory Night at the place where myself and a few of the guys at the gym go to report for drill each month, our home away from home. There will be Pizza and Soda (feed the kids), there will be a rock wall and other activities (tire your kids out) and we will have weapons on display (legit machine guns that your kids will think are so cool tiring their little brains out) starting at 5pm and going until 7pm this Tuesday oh and you don’t need to have kids to check this out as I encourage anyone contemplating joining the service to come by. Let’s show one of our favorite soldiers some support, show your kids the place where the real American hero’s are trained and learn a little more about the Wisconsin Army National Guard.
Open Armory Night
800 N Military Ave
Green Bay, WI 54303
11/7/2017 
5-7pm
Have a great American Monday!
Congrats Marty, you will do great.
Jennifer McFall 2:11AM on Nov 6, 2017
1.) Armory
20 minute AMRAP
5 Deadlift 315/225lb
rest 30 seconds
100m Sprint (door to door)
rest 30 seconds
note: transition between movements during 30 seconds. deadlift is meant to be unbroken if that’s too heavy scale down to weight you can manage throughout the entire workout. racing on the sprint is encouraged
*2.) 3 Overhead Squat every 2 minutes for 12 minutes @ approx 75%
*3.) Muscle Up Challenge Day 23
23 Muscle Ups
*4.) Every 3 minutes for 15 minutes complete:
15 Bar Facing Burpees
20 Dumbbell Overhead Lunge 50/30lb 10 right arm/ 10 left arm always alternating legs
rest for remainder of 3 minutes
note: fast but consistent 
*5.) 3 rounds
15 Reverse Hyper 
15 Back Extension
note: make the back ext pretty please

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AJ Fameree
12 rds 275#
OHS 155#
22
0
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Alli Nowak
10 rounds @ 195# - stopped when back got tight
75# OHS/BS - hand started to act up
11
0
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Alyssa DeNoble
10rds@195 and then no bueno. πŸ€¦β€β™€οΈπŸ‘΅πŸΌ
6
0
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Amanda Zeamer
Complete
Kb deadlifts and air assault. Accessory work
12
0
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Amy Zynda
185# for some rounds. 7? 8? IDK.
That was fun.
21
0
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Andy Glawe
11 rd, 255#
19
0
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Angel Anderson
13 rounds 135#
125m row
3
0
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Angela Cervantes
11 rounds 100#
6
0
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Bill Hoisington
10 rounds #255
shoulder mobility
12
0
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Brandon Meehan
12 rounds Rx
20
0
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Brett Kohout
12 rds; sub 95# SP for DL
OHS 115#, low back still 🌢
7
0
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Brittany Nohr
13 rds bike and 75# strict press
Hs walking. Bmu
12
0
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Bruce Hoffort
1 round @ 205#
Old-geezered my hamstring. #bittersweet
20
2
But you were icing up like a champ after my friend! :) hope you’re back soon!
Megan Vogel
Thanks Megan!
Bruce Hoffort
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Chris Ness
14 rds @275 ec ohs ex sit up push up Emil with Lauren HS walks with Brittany, 10lb disc golf with Tyler Lauren Justin Britt
8
0
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Cindy Opichka
175# 11rds+1DL
17
0
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Eric Hansen
12 + 5 DL 225-245#
18
0
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Grace Adler
11 + 5DL
185#
13
0
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Hannah Fameree
12 or 13 + 2 DL @ 155#
6
0
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james macco
All the rounds @ 255#. should've went heavier
155# OHS. Also made a naughty cameo with Derek in Rachel's squat vid. ;)
13
0
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Jamie Kemen
175, biked last half
Tight L hammy. Forgot to keep track of rounds. Felt like ~10?
18
0
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Jennie Campshure
11+ 1 DL 135#
3
0
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Jennifer McFall
12 rounds 150lb
7
0
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Jim Koehler
10 rds at 255#
11
0
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Jordan Heider
9.5 rds. DL 245#
1
0
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Kate Mantz
12 rounds 105#, 150m row per
100 wallball abmat SUs
18
0
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Kelsey Waack
145#/4cal air assault (13rds)
65#ohs
20
0
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Laura VanderKelen
14+5 DL 175#
OHS 105#
8
0
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Lauren Kalil
13 rounds 195#
OHS 11 #, burpees and OH lunges, handstand walks, push-ups, Sit-ups, dips, strict pull-ups
11
5
But those 11# OHS seem legit
Brett Kohout
That's what I figured 😼
Sylvia Christensen
Omg didn't even know that one hahahah
Sylvia Christensen
You deeeeeffinitely had more than 3 rounds πŸ˜‚
Sylvia Christensen
Omg hahaha I meant 13πŸ˜‚πŸ˜‚πŸ˜‚
Lauren Kalil
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Liz LeCaptain
12 or 13 + 3DL 185#
Should have went heavier Hypers and Back Ext
20
0
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Matt Fortier
12 rounds 205#
13
0
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Megan Vogel
12 rds @ 205#
Rev hyper/Back ext, OHS work on box, ankle mobility
14
0
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Michael Green
11+5 DL @275#
15
0
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Omar CruzRivera
12rds
OHS @165; 23MU
19
0
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Pauly VanderKelen
Chemistry Exam #2
6
0
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Rachael Salata
15 rds--ass bike.
OHS 135. BFB/OHL.
25
1
πŸ‘πŸš² ,😁
Kate Mantz
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Rebecca Smith
175# 9rds
3x 15back ext and 15 reverse hyper 4min assault tabata 23 MU progressions 3 85# OHS every 2min for 13min, 5rds of 15bfburpees and 20 alternating overhead DB lunges. Woof!
18
0
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Sam Carter
13 + 5 deads I think #195
8
0
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Scott Adler
11 + 5 dl (175#)
3
0
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Shannon VanPay
12 rds + 5 DL 195#
7
1
So nice to see your name on the whiteboard πŸ€—
Betsy Soletski
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Sylvia Christensen
13 Rx
120# OHS
15
0
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Ted Kemen
12 rounds 275#
20
0
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Terri Hoffort
11 rounds + 5 deadlifts 105#
3
0
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Theresa Rosenquist
13 rounds**
** #175 (moving up)/125m C2. w/up: 15 min KB AMRAP: 5 FS>2 SP; 15 Sq/6 SP=1 Round (@#18's); MEGA Shoulder MOB
11
0
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Timm Uhlmann
8 rnds @215, 3 more @185
1
0
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Troy Foley
13
15
0
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Yvonne Otero
105#, 12 rds, bike instead of run
15
0
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Zach Campshure
11 rds 275#
10
0
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