November 12, 2012

Thank you Veterans


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Thank you to all our veterans and military who put their lives on the line on a daily basis so we can have freedom.


Please continue to donate to our box at 609. We are getting donations together for people who have lost everything in Hurricane Sandy.


Holly Jolly IV Kickoff – No Open Gym – 9:00am

10:30am – Paleo Talk


Re-Flex with Coach Stacey – 9:00am

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

You can ham drill for dynamic movement prep it combines several of those movements.

Internal/external rotation
20 divebomber push ups

Thank you veterans.

Amrap in 20 minutes

10 reps 115/75 lb push press
10 reps kb swings 1.5/1
10 reps box jumps 24 /20

Mad mobi
Calf stretch
Press ups
Shoulder Bully
Thoracic extension

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