HAPPY BIRTHDAY Z!!!

Workout of the Day “When everything feels complex, make it simple. Break it down, think it through, MAKE IT HAPPEN!” 3 Rounds Not For Time: 10 T2B 10 Front Rack Lunges then Complete For Time: 10 000 lbs Ground to Overhead (choose any weight) Level 1: 5000 lbs Level 2: 8000 lbs Level 3: Rx…

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“Courage is not the absence of fear, but the judgement that something else is more important than fear”

“Nutts” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km…

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Monday, November 9th, 2015

Workout of the Day “Scaling a workout does not make it easier. Scaling a workout makes you better.” Turkish Get-Up Find your 1 rep max. then 3 Sets of: 20 Hollow body rocks (or GHD Sit Ups) 20 Arch body rocks (or GHD hip extensions) then “Diane” 21-15-9 reps, for time: Deadlift  Handstand push-ups Level…

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