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Sunday Oct 21st
Tabata 8 Rounds 20 seconds Hollow Rock 10 seconds rest 20 seconds Burpee Box Jump 10 seconds rest 20 seconds Row 10 seconds rest Monday Oct 22nd 21 - 15 - 9 Dumbbell Snatch Floor Wiper @ 50% Bench Tuesday Oct 23rd Marshall 30 min AMRAP Run 800M 10 Pullups 20 Pushups 30 Air Squats Wednesday Oct 24th Total Reduction 150 Weighted Box Step @ 20% Back Squat in each hand Every minute on the minute 200 ft shuttle run Thursday Oct 25th Adrian Seven rounds for time of: 3 Forward Rolls 5 Wall Climbs 7 Toes to Bar 9 Box Jumps, 30" box Friday Oct 26th 20 min AMRAP 20 High Pull Clean 10 Turkish Get-up 8 Skin the Cat Saturday Oct 27th Tabata 8 Rounds 20 seconds Ring Dips 10 seconds rest 20 seconds Rope Climb 10 seconds rest 20 seconds Bottom Up Press 10 seconds rest
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 First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
"Manion" Seven rounds for time of: Run 400 meters 135 pound Back Squat, 29 reps Compare to Sept 15th, 2017 Men's: 31:37m – Ryan R Women's: 27:28W - Janel Recovery: 800 Meter Run 10 Burpee Box Jumps  Pat was born April 20, 1950, in Billings, as the fourth of Bill and Wilda Cahill’s six children. He died peacefully on Aug. 28, 2018, in Billings, surrounded by his family, after many years of living with Alzheimer’s disease. In between these dates, he lived a monumental life. Pat graduated from Central Catholic High School (now Capital High School) in Helena in 1968 as valedictorian of his class. He attended Carroll College, where he met the love of his life, Edna Walsh. He majored in pre-medicine, graduated maxima cum laude in 1972, and received the Bishop Gilmore Award honoring the most outstanding senior scholar. Pat attended medical school at the University of Chicago Pritzker School of Medicine, graduating with Alpha Omega Alpha honors. He began Internal Medicine residency training at University of California San Francisco, where he discovered his passion and transitioned to a Neurology residency at Stanford University. Pat and Edna were married on Aug. 26, 1972, and raised four children, who blessed them with eight grandchildren. As with his commitment to his profession, he was a loyal and dedicated husband and father. He shared his love of the outdoors with his family, hiking, camping, and making memories throughout Montana with a special fondness for Glacier National Park — Pat and Edna’s honeymoon location. Many evening and weekend hours were spent teaching his children how to play sports and instilling in each of them his mantra: attitude is everything. He was a proud dad on the sideline for countless games and even stepped up to be head coach on occasion. He remarked in his later years that driving his children all over the state to sporting events provided a wonderful opportunity to really get to know them. Pat was a star athlete in his youth and continued his commitment to physical fitness by running nearly every morning before work. Pat joined the Billings Clinic Neurology Department in 1981. During his 27-year professional career he was known as a skillful and compassionate physician who helped many thousands of patients and their families. He also served as Neurology Department chair and as Billings Clinic medical staff president for several years. He was a forward-thinking leader in the Clinic as an early adopter of tele-medicine and outreach clinics, both means of helping patients with neurologic diseases who live in remote locations. He was instrumental in the organizational merger of the Billings Clinic and Deaconess Hospital into the modern unified healthcare system that serves this region today. Following his father’s footsteps in service to our country, Pat joined the Montana Army National Guard as a physician and officer in 1992. During his 17 years in the Guard, he rose to the rank of Colonel, served a stint as state surgeon, and deployed to Iraq as part of the Medical Corps supporting Operation Iraqi Freedom. Pat is survived by his wife Edna; brothers Joe (Kay) Cahill, Mike Cahill; sisters Cathy (Dave) Drynan, Mary (Tom) Tierney, Carolyn (Greg) Williams; daughter Lee (Josh) Quick; sons Mark (Tracy) Cahill, John (Maria) Cahill, and Paul (Amanda) Cahill; eight grandchildren, Emma Quick, Ryley Quick, Julianna Cahill, Blake Cahill, Hollis Cahill, Natalie Cahill, Bridger Cahill and Anamarie Cahill; and 37 nieces and nephews. Pat was preceded in death by his parents Bill and Wilda and his nephew Patrick Walsh Kelly. The family would like to extend a heartfelt thank you to all who cared for Pat, especially the memory care staff at MorningStar, as well as the team at RiverStone Hospice. A celebration of Pat’s life will be held in Billings on Sunday, Sept. 2, at Michelotti-Sawyers Mortuary, 1001 Alderson Avenue, with a public viewing from 2 to 4 p.m. and a 4 p.m. vigil. Funeral is Monday, Sept. 3, at 10 a.m., at St. Thomas the Apostle Catholic Church, 2055 Woody Drive. Dr. Cahill suffered from one of the diseases he treated. While Alzheimer’s disease is presently incurable, medical advances are being made and we are hopeful for a cure in the future. In lieu of flowers, please consider a donation to the Alzheimer’s Association or the Cure Alzheimer’s Fund in Pat’s name. Pat Cahill 17 min AMRAP ( his years of service) 200 meter Run Bench Press until you fail, no letting go of the bar 95/135 Keep track of rounds and reps Recovery: 2 Rounds 400 Meter Run 3:00 Plank Hold  Doubles and Oly 50 Double Unders 5 Squat Snatch 50 Double Unders 4 Squat Snatch 50 Double Unders 3 Squat Snatch 50 Double Unders 2 Squat Snatch M 16-17: 185-205-225-245 lb. M 35-39: 185-205-225-245 lb. M 40-44: 185-205-225-245 lb. M 45-49: 145-165-185-205 lb. F 16-17: 135-145-155-165 lb. F 35-39: 135-145-155-165 lb. F 40-44: 135-145-155-165 lb. F 45-49: 115-125-135-145 lb. squat cleans M 14-15: 185-205-225-245 lb. M 50-54: 205-225-245-265 lb. M 55-59: 185-205-225-245 lb. M 60+: 155-165-185-205 lb. F 14-15: 135-145-155-165 lb. F 50-54: 135-145-155-165 lb. F 55-59: 115-125-135-145 lb. F 60+: 95-105-115-125 lb. Recovery: 40-10 Air Squats Sit Ups Throw back Thursday back when Loki was Erik's personal trainer.  Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps Compare to 4/3/18 Recovery: 500-100 Meter Row 50-10 Sit Ups   In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan 2005.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor "J.T." 21-15-9 reps of: Handstand Pushup Ring Dips Pushups Recovery: 500 Meter Row 10 Body Blasters  Sunday Oct 14th
20 Min AMRAP 10 Kneeling Half Moon 4 Clean 10 Tire Flips Monday Oct 15th "J.T." 21-15-9 reps of: Handstand Pushup Ring Dips Pushups Tuesday Oct 16th Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps Compare to 4/3/18 Wednesday Oct 17th Accumulate 7min L-Sit Thursday Oct 18th Doubles and Oly 16-17 / 35-49 Divisions For time: 50 double-unders 5 squat snatches 50 double-unders 4 squat snatches 50 double-unders 3 squat snatches 50 double-unders 2 squat snatches M 16-17: 185-205-225-245 lb. M 35-39: 185-205-225-245 lb. M 40-44: 185-205-225-245 lb. M 45-49: 145-165-185-205 lb. F 16-17: 135-145-155-165 lb. F 35-39: 135-145-155-165 lb. F 40-44: 135-145-155-165 lb. F 45-49: 115-125-135-145 lb. squat cleans M 14-15: 185-205-225-245 lb. M 50-54: 205-225-245-265 lb. M 55-59: 185-205-225-245 lb. M 60+: 155-165-185-205 lb. F 14-15: 135-145-155-165 lb. F 50-54: 135-145-155-165 lb. F 55-59: 115-125-135-145 lb. F 60+: 95-105-115-125 lb. Friday Oct 19th Pat Cahill 17 min AMRAP ( his years of service) 200 meter Run Bench Press until you fail, no letting go of the bar 95/135 Keep track of rounds and reps Saturday Oct 20th "Manion" Seven rounds for time of: Run 400 meters 135 pound Back Squat, 29 reps |
