Come in between 4:30 and 7:30 pm to make up one of the last 5 workouts. This week the choices are:
- Power clean 3-3-3-3-3 then 3×10 bent over rows
- Teams of 2 complete: 800m run, 100 slam balls (40/30#), 100 sit ups, 100 wallballs (20/14# to 10/9′), 100 push ups, 800m run
- AMRAP in 15 minutes: 5 hang power cleans (185/115#), 7 ring rows, 9 box jumps (20/16″)
- Bench Press 1-1-1-1-1-1 then weighted pull up 1-1-1-1
- Complete 5 rounds for time of 5 deadlifts (80%), 15 burpees
CFE Notes: Coach Kehl will be running CFE tomorrow at 4:30. Check the blog tonight for the workout!
Community Notes: Happy Birthday Quinn!
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Happy Birthday Quinn! Make us proud and stay in school!
CFE @ 4:30
12 Minute AMRAP
10 Wallballs (20/14#)
15 KB swings (53/35)
200m Run
Rest 5 Minutes
3x400m Runs (rest 2 minutes between runs)
I like!
Happy Quinn Day!!!
Happy birthday Quinn
Happy Birthday Quinn
One last call for anyone interested in joining me, Sigal, Ash, Jenn, Faith, and Marissa C for the Civilian Military Combine obstacle race this Saturday! You can get 40% off the obstacle race using code “SkipthePit” and 20% off the full race using code ThePit. Team ICA is in an 11am heat, and we’re carpooling up and back. If you have any questions shoot me an email or text! https://secure.cmcrace.com/event/FortHamiltonBrooklynNY
Hi all, some of you may remember me from the 12 Days of Christmas 2014 or even “Fran” 2015.
I looking for young women looking to make money (does that have your attention?) Since my go-to babysitter has decided to up and move to Tampa for college I am in need to babysitting services. Anyone who thought this was about anything else, you’re sickos.
Anyway, if anyone is interested or knows of someone reliable and good with kids we are looking. Very highly preferred that they have their own car. I tend to drink when I go out which means 2 things, 1. I can not drive you home 2. I tend to overpay because I’m happy that I’ve been out drinking.
The details. I live not far from the G-Lodge. We have 3 kids, ages 11, 9 and 5. They are all generally self sufficient (no diapers) and well behaved-ish. Please email me if you know of or are someone looking for babysitting work. My email is rickkaniewski@gmail.com
TIA
Some further disclaimers
-you may need to load the kids in the car and come pick my wife and I up from the bar at the end of the night because as I have implied, I am an alcoholic. So if you have a car or access to a car it should seat at least 6 passengers.
-if you or the person you are thinking of recommending is easily offended, please do not apply. There is 100% chance I will offend this babysitter verbally as well as visually. For those of you who have met me you understand and this makes 100% sense
Thanks again
Rick