ABUNDANT LIFE @ AC

The first-ever official 5K running race on the campus of Herbert W. Armstrong College will be held on the afternoon of December 2, 2012. The Swan’s In Flight 5K is open to all HWAC students and faculty, members of the Edmond congregation and any other PCG members who are keen to participate.

We expect a diverse range of participants: male and female, young and old, fit and those who want to do something about their fitness! This will be a great opportunity to push yourself to new limits and to encourage each other to do the same.

The race will start at the iconic Swans in Flight sculpture in front of Armstrong Auditorium. The run will take you all over campus and bring you back to where you started.

Runners will lead off in waves. You will decide which wave you will run in, dependent upon your expected 5K time. Results will be collated according to overall times, and gender and age group category results will also be determined.

Entry will be free.

To register for the Swans in Flight 5K, visit hwacollege.eventbrite.com.

For those who would like to volunteer on race day please email:  stevenhercus@yahoo.com

Share your enthusiasm for the event in the comments section!

Max chest-to-deck push-ups in 2 minutes (that means your chest touches or comes to 1 inch of the floor each rep, and your arms are fully extended at the top of each rep)

You can do it anytime during the month, just have someone to time you and count your reps. Post your score and we’ll put you on the Wall of Fame:

80 Club
Abraham Blondeau, James Privratsky 83

70 Club
Justin Goodearl 75
Brooke Davis 72

60 Club
Kyle Cocomise 69
Joel Stewart 67
Mr.H 60

50 Club
Jordy Rouzer 59
Michael Cocomise 56
Ben Baker, Erica Irwin 55
Jesse Chaney 51

Max burpees in 2 minutes

You can do it anytime during the month, just have someone to time you and count your reps. Post your score and we’ll put you on the Wall of Fame:

55 Club:
Justin Goodearl: 56
Dan Burns: 53

50 Club:
Kiall Lorenz: 51
Mr. H, Brooke Davis, Victoria Lancaster: 50

45 Club:
Abraham Blondeau: 48
Joel Price,  Michael Cocomise: 46
Joel Hudson: 45

40 Club:
Victoria Lancaster: 43
Michael Benedetti, Sam Livingston, Elyssia Lancaster: 42
Winston Schlote: 40

Click here for a fabulous tutorial on rope-climbing. Most specifically, it discusses and demonstrates EACH method, which I found useful. My preferred and most confident method is a variation of the gym method, but it is still the most ineffective and most grip/upper-body taxing of the methods. In my quest for efficiency in functional movements, my goal is to master the Navy Seals “brake and squat” method.

Cheers to all who grow to love the rope; I have no doubt it will happen after a few ascents!

Hey folks!

From now on, when you do a particular WOD, click “I did this!” next to the check mark at the bottom of the post. You don’t even have to sign in to do so.

If you do it, click it (only once, please!)—even if you don’t feel like going on and posting your time. Then we can see which WODs are being done the most!