Cardo's Lake

Monday Oct 16 2017


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. ***************
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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Grant Soletski854d

Sorry everyone for the late post.

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Omar CruzRivera854d

Congrats LT McFall. Now someone take away the map.

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Jennifer McFall854d

I dead recon my points anyway

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Brandi Binsfeld854d

Congrats Ma'am!

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Jennifer McFall854d

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

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Grant Soletski854d

โค๏ธ

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Theresa Rosenquist854d

๐Ÿ‡บ๐Ÿ‡ธCongratulations Lieutenant McFall!! ๐Ÿ‡บ๐Ÿ‡ธ

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BS ^ 290#
BS^ 135#
5 minutes of planking. Snatch EMOM 70#
BS 165-190
Plank ec
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
BS up to 105#, 1 attempt, then banded pu, plank
Got my first ever strict pu (x2)!! ๐Ÿ˜ธ
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.
BS up to 140#
BS 185 - 270, 1/3 @ 270#; 5# pr
20 min plank UB cause Bryn did it first
Deadlift on 45s at 125
Did 10 strict pu unbroken! ๐Ÿ™Œ๐Ÿป all pu done but last 2 rds took more like 1:45 ๐Ÿคท๐Ÿผโ€โ™€๏ธ
195-220# BS
Used a purple band for strict pullups
BS ^ 155# (90%)
20 min in plank/side plank
325x1 ext snatch mom at 135 ext row/bike 3 cal short of 5 rds
Snatches and MU
185# BS, 5 PUs each round
BS ^ 175#
Ring row instead of PU. 13 min of plank work (1 drop)
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 ๐Ÿ‘ถ๐Ÿ‘ถ๐Ÿผ๐Ÿ‘ถ๐Ÿพ๐Ÿ‘ถ๐Ÿป. Oh and who took one knee wrap out of my office? I want it back or else!
BS ^ 145#, SPU with band
155/160/165/170(2)
Only 10 min of plank misery. ๐Ÿ‘๐Ÿผ
160-185lb BS, small black band pullup
7min of planks
BS 255 -275#
Banded pull ups, light on squats; 55#
Only had time to do 5 mins of planking.
105-145#, 6-7 strict w gr band
BS 215 for 3, attempted 225 only hit 1
all pull ups but used band for last round
BS ^ 145 - 155 - 165 - 175 - 180 - 185#
90%
Started BS @300 90% of PR
21MU; Snatch EMOM
Bs to #150, banded pull ups
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 ๐Ÿ™Œ๐Ÿฝ #noodlelegs
3 DHPU ea set, 4 min UB plank; 3ร—{armbar/bridge; GH-HE, AMSU, -> wgt'd bridge,#75 BOR, GHSU,"14 step ups, lat smash.
BS up to 220#
Back squat up to 350