A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (95/135#)
7 Knees to elbows
7 Deadlifts (165/245#)
7 Burpees
7 Kettlebell swings (53/70#)
7 Pull-ups
CLICK HERE (to compare to 2.20.19)
Community Note:
Endurance at 6pm Thursday is going to be a hill workout - park at last years location (Upper Merion Track) and meeting point near the track and bring water. You may use 411 Crossfield Road in KOP as a guide address to park near the track.
Quote: CLICK HERE (to compare to 2.20.19)
Community Note:
Endurance at 6pm Thursday is going to be a hill workout - park at last years location (Upper Merion Track) and meeting point near the track and bring water. You may use 411 Crossfield Road in KOP as a guide address to park near the track.
"The foundation stones for a balanced success are honesty, character, integrity, faith, love and loyalty."
- Zig Ziglar
6 comments:
6am BAC
Jamie 35:11,V-ups
Mark 26:11,5rds sc
Laura A 19:55 sc
Kevin 27:16,95,165
Jeremy 34:59,95,225
Dana 36:01,75,155,TTB
Ellie H 39:50,65,155,rus KB,RR
Nikki 27:50,85,Seated press,V-ups,strict pu
Theresa 29:21,65,135
Jess M 23:01 sc
Mike S 32:43,65,v-ups,pu,145,44,RR
Ellie P 29:20 sc
Mike P 34:59,FS 95,155
Jeff G 33:30,5rds sc
Neil D 30:24 sc
Meg 27:34 sc
Yex 28:18,65,35,RR
Briana 28:40 sc
7am
Ben 31:55,6rds sc
Sam 27:06 sc
Molly 29:00 5rds sc
Mak 25:37,5rds,85,2abmat,KR,45,RR
830
Aimee 23:12 rx
Jenna 26:36 5 rds
Cate 31:56 rom
Manisha 32:47 (55/2ab/135/35)
Chris S 25:42 (95, 1ab, rom kte)
Evie 34:40 (65, push ups, rus)
Edwin 29:48 (5 rds, cleans, 225/95)
930
Shawn 21:00 (4 rds, 65/45kb/155/ 2ab)
Larissa 36:49 (65/105/35/ kte rom/ 2ab)
Jerry 27:20 (5 rds, 75/185/35/pu/rom)
Luke 30:43 (5 rds, 75/185/35/pu/ rom)
Jackie 22:57 (5 rds, push up/65/kte rom/35/135)
Emily G 33:33 (55/65/kte rom/35/ rr)
Jilla 21:22 5 rds
Kevin H 39:12 (95/225/53kb)
Alex B 39:25 (65/145/kte rom/35/ pull ups first 4 rds/3 rds rr)
1215
Carl B 32:32 rx
Matt T 32:25 (95 fs/ 135 rom)
Meredith 24:52 (5 rds, 2ab, rom, 65/135/35kb)
Bridget 26:40 (5 rounds, 65/105/kte rom)
Pete D 29:38 (115/225/rom kte) pr!
Karen S 31:04 (5 rounds, 55/105/33)
Masters
7 rounds
7 push ups
7 slam balls
7 sit ups
7 deadlifts
7 burpees
7 kbs
7 pull ups
Barb z 20:24 (5 rounds)
Mom 21:32 (18#, 55#, 15#)
Dad 25:25 (35#, 115#, 20#)
Marcia 23:00 (55#, 18#, 15#, burpees box, rr)
Pam 22:53 (20# slam, 165#, 45# rus, rr)
430
Samson 29:23 (75,185,2ab,53kb)
Jessie 25:39 5 rounds (65, 115, rr, abmat)
Mike M 39:16 old man sc
Tommy 32:00 6 rounds (75, 2ab, 115, 45#some rus)
Subhan 34:54 6 rounds (95, 225, 2ab)
Donna G 30:50 (push up, 60, kr, 145, 45#kb) pr
Karen M 36:10 (kr, 3ab, 65#,155, 44)
Julie R 30:21 6 rounds (2ab, 65, 155, rom)
Remer 34:49 rx
Ellie 31:23 5 rounds (2ab, 65, rom, 105, 35, band)
Annie 31:05 4 rounds (3ab, 55, 105, 35, band)
Andrea 30:29 (2ab, rom, 95,55, 30#)
530
Shawna 30:00 4+ 28 rds Scaled
Micah 41:58 rx
Sam f 38:47 (65,135,53, rom)
Farrah 34:00 5 rds (35,65,25 rr, sit ups, pu)
Andrew 29:02 rx
Erinn 29:51 (75,45,135,2ab)
Twinnie 35:25 (65,125,35)
Joe s 27:00 5 rds
Roberto 32:32 (95,135,55)
Erin m 31:16 (65, rom, 135)
Chris drop in 31:00 (95, abmat)
Colleen 35:45 (85 fs, knee raise, 155,2ab)
Randy 33:45 (95, 2ab)
Natalie 37:07 (75,135,1ab,rom)
630
Jess a 38:20 5 rds (pu,55 push press, pu, kr, 135,44rus, band pu)
Chak 37:18 (85, pu, 185)
Phani 32:19 6 rds (95,165,pu)
Gia 33:44 (65,135,45,2ab) pr
Steph c 25:12 5 rds sc
Mike c 27:04 5 rds (75,135,rom,55,2ab)
Hasan 35:40 (75,165,1ab,53, rom)
Jess s 30:01 5+7 (55,125,2ab,35, rom)
Cherie 34:58 5 rds (pu, 65,120,35, band pu, rom)
730
Neil 28:38 5 rds sc
Natalia 27:53 6 rds (35,103,33, rr, pu, sit ups)
Chelsea 32:31 6 rds (band pu, push ups, kr, 33,65,26)
Missy 29:41 (55,115,3ab, kr, band)
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