* Using a 35lb Kettlebell accumulate a mile of carries alternating between suitcase carry, goblet carry, rack carry, waiters walk and crush-curl carry (crush Kettlebell in between your hands and curl it while you carry it).
Felt awesome to do the carries outside in the heat!
First Lieutenant Scott Francis Milley was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister
"For those of you looking to add a different piece of equipment to your fire station gym, or if you just need a little project and want to work muscles you haven’t worked before, it’s time to build a slosh pipe. A slosh pipe is nothing more than a 9′ piece of 4″ PVC pipe that’s filled two-thirds of the way with water, which should equal 38–42 lbs., and capped at both ends. Think that’s not enough weight to give you a real workout? Before you dismiss the idea completely, give it a try. Once you work with the pipe, you’ll see how demanding it can be. For those who like working with sandbags, chains and tires, you’ll love the variety a slosh pipe affords you".- http://www.firefighternation.com
16 Barbell Complex (135/95) – 1 Deadlift, 1 Hang Power Clean, 1 Jerk, 1 Back Squat
Then, 2015M Row after the 5 rounds.
* Work is split among 2 people, one person working, one person resting. Teams of 3 will have 2 people working at a time.
In honor of the five member of the Armed forces that were killed in Chattanooga on July 16, 2015.
The dead Marines were identified as Gunnery Sgt. Thomas J. Sullivan of Hampden, Massachusetts; Staff Sgt. David A. Wyatt of Burke, North Carolina; Sgt. Carson A. Holmquist of Polk, Wisconsin; and Lance Cpl. Squire K. “Skip” Wells of Cobb County, Georgia. Sullivan, Wyatt and Holmquist had served in Iraq, Afghanistan or both.
Also, a U.S. Navy sailor wounded in a shooting rampage in Tennessee died early Saturday, according to the Navy, becoming the fifth U.S. service member killed the attack. The Navy did not release his name. However, a relative earlier identified the one sailor injured in the attack as Randall Smith.
The five rounds signify the five victims. The seven rope climbs are for July and the sixteen barbell complexes are for the date – the 16th. The 2015 row is for the year – 2015
”Randy” is honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.