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Monday, October 16, 2017

Cardo's Lake

I had the honor of being a First Salute for the pinning of a 2nd Lieutenant officer of the Wisconsin National Guard this past Saturday. Our very own Jennifer McFall went from the ranks of Non Commissioned Officer to Officer through a grueling 18 month course that treated her like a Private. A Private is the noob in the Army and it is not any fun at all (at all). Anyways, her first choice was unavailable and guess who was her second choice, me. Honored.  I remember when I first met Jennifer, a Saturday 9:15am class and Jennifer was cleaning and jerking. She was a little rough around the edges but she didn’t care she was going to smooth those edges even if it killed her and a few times it nearly did. (kidding, kind of:) Over the last year and a half it’s been a fun ride training, mentoring, yelling at her (you need to yell at the officer canidates as much as possible before they commission where you can no longer yell at them), yelling at her kids and watching her through the entire OCS process. Long story short, it was an absolute honor to be 2nd LT. McFall’s First Salute because in my eyes that girl earned it, from getting literally beaten up at Officer Candidate School to crushing workouts and fixing her shit at CFGB.  As soon as I get that picture of The Salute you will all see it when you walk in to CFGB near one of our American flags hanging around the place. Oh and I even got paid for it with a silver dollar. Congratulations McFall!

*********Don’t forget to place your fall/winter apparel orders! No extras will be ordered, so please order if you want something. Order closes Wednesday Oct. 18th at midnight. ***************

Sorry everyone for the late post.
Grant Soletski 1:48AM on Oct 16, 2017
Congrats LT McFall. Now someone take away the map.
Omar CruzRivera 2:05AM on Oct 16, 2017
Lol
Grant Soletski 2:34AM on Oct 16, 2017
I dead recon my points anyway
Jennifer McFall 2:57AM on Oct 16, 2017
Congrats Ma'am!
Brandi Binsfeld 2:41AM on Oct 16, 2017
Hey, my first choice retired and I have no contact info. Therefore he was not even a choice. You were the only person I could think of that would be honored, you were thee only choice. I sent the RTI an email requesting copies of the pics taken. Thank you again
Jennifer McFall 2:51AM on Oct 16, 2017
❀️
Grant Soletski 2:56AM on Oct 16, 2017
#tissues
Theresa Rosenquist 10:47AM on Oct 16, 2017
πŸ‡ΊπŸ‡ΈCongratulations Lieutenant McFall!! πŸ‡ΊπŸ‡Έ
Theresa Rosenquist 10:50AM on Oct 16, 2017
1.) 6 rounds 
In 90 seconds complete:
3 Back Squat, adding load each round
In 90 seconds complete:
10 Strict Pull-ups
note: suggested start @ approx 75% 1RM , hang from bar for pullups with feet in hollow hold 
*2.) Cardo’s Lake
20 minutes total
Plank Hold
Every time you hit the dirt you do 10 Push-ups/20 10 4-count Mountain Climbers
Note: plank is push up position and rest as little as possible 
*3.) Snatch EMOM for 15 minutes @ approx 65%
*4.) 30 minutes
Row 50 cal
Assault Bike 30 cal
note: don’t dog it but don’t die either
*5.) 5 rounds
3 Wall Walks, nose and toes
10 Burpees

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AJ Fameree
BS ^ 290#
14
0
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Alli Nowak
BS^ 135#
5 minutes of planking. Snatch EMOM 70#
11
0
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Alyssa DeNoble
BS 165-190
Plank ec
11
4
us is supposed to be a flag
Grant Soletski
There it is!
Grant Soletski
Unbroken for 20 minutes. πŸ‘ŠπŸΌπŸ‡ΊπŸ‡Έ
Grant Soletski
🌟
Alyssa DeNoble
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Amanda Zeamer
Bs 85-115
Kept in light first time in two months squatting weight. Band strict pull ups. 100 ghds. Band work. 30 min of cal row and cal bike-3 Rounds plus 6 cals on row. Snatch emom at 55#. 4 min of plank misery
13
0
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Antonia Shanle
^225# bs
12
0
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Ashley Bourgeois
BS up to 105#, 1 attempt, then banded pu, plank
Got my first ever strict pu (x2)!! 😸
10
0
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Betsy Soletski
BS 125/135/145/155/160/165(fail) + 3 strict pu
Made it through 160 (90% of pr) failed 165, though it was my pr and got in my head.
16
0
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Brandi Binsfeld
BS up to 140#
11
0
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Brandon Meehan
βœ…
10
2
🌟
Alyssa DeNoble
Unbroken plank for 20 min. F yeah broπŸ‡ΊπŸ‡ΈπŸ‘ŠπŸΌ
Grant Soletski
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Brett Kohout
BS 185 - 270, 1/3 @ 270#; 5# pr
20 min plank UB cause Bryn did it first
11
0
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Brittany Nohr
Deadlift on 45s at 125
Did 10 strict pu unbroken! πŸ™ŒπŸ» all pu done but last 2 rds took more like 1:45 πŸ€·πŸΌβ€β™€οΈ
6
0
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Bruce Hoffort
195-220# BS
Used a purple band for strict pullups
13
0
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Bryn Odberg
BS ^ 155# (90%)
20 min in plank/side plank
10
0
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Chris Ness
325x1 ext snatch mom at 135 ext row/bike 3 cal short of 5 rds
5
0
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Chuck Brehm
^425
Snatches and MU
12
0
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Eric Hansen
185# BS, 5 PUs each round
13
0
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Grace Adler
BS ^ 175#
Ring row instead of PU. 13 min of plank work (1 drop)
14
0
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Grant Soletski
Up to 225 knee is ganky but I'm going to learn to manage it.
Cardo's Lake done. Came down 3 times easy cheesy you bunch of πŸ‘ΆπŸ‘ΆπŸΌπŸ‘ΆπŸΎπŸ‘ΆπŸ». Oh and who took one knee wrap out of my office? I want it back or else!
16
0
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Hannah Fameree
BS ^ 145#, SPU with band
14
0
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Jamie Kemen
155/160/165/170(2)
Only 10 min of plank misery. πŸ‘πŸΌ
12
2
Happy Bday!!!! πŸŽ‰
Kate Mantz
Happiest of birthdays to you!!!
Betsy Soletski
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Jennifer McFall
160-185lb BS, small black band pullup
7min of planks
11
0
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Jim Koehler
BS 255 -275#
9
0
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Kate Mantz
Banded pull ups, light on squats; 55#
Only had time to do 5 mins of planking.
10
0
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Kelsey Waack
105-145#, 6-7 strict w gr band
0
0
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Lauren Kalil
BS 215 for 3, attempted 225 only hit 1
all pull ups but used band for last round
12
0
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Liz LeCaptain
BS ^ 145 - 155 - 165 - 175 - 180 - 185#
90%
14
0
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Omar CruzRivera
Started BS @300 90% of PR
21MU; Snatch EMOM
16
0
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Pauly VanderKelen
Chem Class
0
0
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Rachel Meyers
Bs to #150, banded pull ups
3
0
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Sylvia Christensen
155-165-175-180-155-155
Went too heavy too fast. Then figured it would be a good idea to work on form instead. Snatch EMOM ^ 115. FEELS GOOD TO BE BACK πŸ™ŒπŸ½ #noodlelegs
16
3
Welcome back!
Brittany Nohr
Thanks!
Sylvia Christensen
Welcome back!
Brett Kohout
Cancel
Theresa Rosenquist
BS #125
3 DHPU ea set, 4 min UB plank; 3Γ—{armbar/bridge; GH-HE, AMSU, -> wgt'd bridge,#75 BOR, GHSU,"14 step ups, lat smash.
6
0
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Tina Schmidt
BS up to 220#
12
0
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Tyler Shaw
Back squat up to 350
4
0
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