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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!

Five rounds for time of:
10 Power clean and jerk, 155 pound
1 Rope climb, legless, 15 foot

BtW median time: 16:45
From mainsite

Nov 7

3 RFT:

7 handstand push-ups

9  clean and jerks (135/65)

12 kettlebell swings

WOD: Three runs
Run 400m (from JAFH side door, around parking lot)
Rest 2 min.
Run 800m (to second IA driveway and back)
Rest 3 min.
Run 1600m (touch a pylon at edge of Grand Mall and come back)

In-class SWOD: Back squat 4-rep max

Teams of 3, 10 minute AMRAP:
Your goal as a team is to accumulate as many back squats (95/65) as possible in 10 minutes.

You can help each other get the bar on the back of the squatter. The squats only count while one team member is doing a front plank and the other is doing mountain climbers (these two can switch off between themselves as necessary). You must accumulate two mountain climbers for every back squat.

Your score at the end is the number of back squats for which you also did two mountain climbers. Also, you can add one point to your score for every three mountain climbers in excess of double your back squat total. E.g. if you did 120 back squats and 280 mountain climbers, your score would be 130 (120+[30/3]).

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