Wednesday 05.09.12

Monkey Girl Rachel!

***One week until the WCFM Warriors start their sand-pit volleyball season at Weed Park. 

Game time is 7:40 PM. 

Please join us for the fun - we could a cheering section - 

and potentially team members if our roster is looking wan for the night.***

You probably heard the news by now that the Blue Zone Committee did not select Muscatine as a demonstration site in this year's selection round. This is disappointing, as it represents some lost financial opportunities; however, it also represents an opportunity for all of us to get creative - doing more with less.

"Necessity is the mother of invention."

It means we have another year to reach those that did not make the pledge to improve their health habits. It is another year for each of us Warriors to be living examples of what it takes to live a healthy and active lifestyle. It is another year for each of us to continue striving toward our own balance of physical, spiritual, and emotional health. 

Perhaps part of that means participating in a Custom GORUCK Challenge in Iowa City on July 6, 2012. If anyone is interested in touring around Iowa City in the middle of the night while wearing a weighted ruck sack, then please contact Tom Banta, who is associated with Fit2Live in Iowa City. FAQs in the event are available here. There are only about 15 slots left and the registration fee is $125. Beer is likely involved.

WOD

Warm up:

2 minute bottom hold of a PVC OHS

10 doubleunders every time you have to come off the bottom of your squat (no sitting on a wall ball)

--

4 Rounds

21 wall balls (20/14)

21 toes-to-bar

-- then --

3 Rounds

100 m Farmer Carry (KB/Sandbag AHAP)

30 burpee box jumps

100 m Farmer Carry