Anthony Thlang, 9-11 Throwdown, NEVER FORGET!
TECHNIQUE
-Rower
MOBILITY WARM-UP
Followed by:
METCON
Farmers Carry 90#/50#; To the end of the bldg and back (80m)
42 Situps
42 Back Extensions
Farmers Carry 45/25
30 Situps
30 Back Extensions
Farmers Carry 45/25
18 Sit-ups
18 Back Extension
~Anthony Cook
CFMHQ @ 0600 and 1630
We will begin to assemble our gym tomorrow @ 1630, any help would be greatly appreciated.
Post time and comments...really...post them!!
This is a letter from Scott the Founder/Promoter of Fight Gone Bad. Please have a read and if your not fundraising please donate to someone on our Affiliate Team by copy and pasting this link, https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=8CL2L40. Click the Red Tab "My Team" and pick a member who has no money which are at the bottom of the list when scrolling down. Thank you for your help!!!
ReplyDeleteHaving spent the past six months talking to families who've lost children and children who've lost fathers, and the months before that working to make Fight Gone Bad bigger than ever, I would respectfully like to ask you to make a decision as to whether or not you will let people participate this Saturday who have raised less than $50.
Today we have over 13,000 people registered, at 1041 boxes and 27% of these boxes have not raised a dime. We do Fight Gone Bad once a year as a fundraiser so we can make a real difference in some part of the world we live in that needs help. I have no truck with anyone who has their reasons for not signing up, but people who get to be a part of this and contribute nothing hurt everyone.
You guys have all done so much that I had to really take some time to make sure I wanted to send this, but after August 6th and hearing all the talk about how much we care, then having 7,424 people show up empty handed when Maj Daniel Blackmon raises over $15,000 on duty in Iraq, my choice was made for me.
I respect your decision whichever way it goes, but this is my request. Thank you all for everything you've done this year.
Scott
8:55 with superman arch and hold subbed for back extensions.
ReplyDelete10:00 with a surprise round thrown in as well! :) (not really, but it was a surprise to us!)
ReplyDelete11:23 GHD
ReplyDelete9:59 GHD all the way!
ReplyDelete10:54
ReplyDeleteGHD BE
11:17 - no GHD for me.
ReplyDeleteGrier: 10:33 sit ups/BE on ghd
ReplyDelete