Thursday, October 19th, 2017

Master Sargeant Mark Anthony Hamel
Born: 10-19-1953
Victory Day: 7-13-17

Where do you even begin to talk about the one person who always been the most selfless person you have ever known… the person you’ve called Superman since day one?! My dad, Master SGT Mark Anthony Hamel, always told us his mom named him Mark so that no matter what there would always be a “Mark” left in this world. A Mark that would change lives and impact people everyday. My dad served for twenty years in the United States Air Force. He traveled the world serving his country to the best of his ability. He is more than just a hero. He is a dad, a husband, a coach, a fighter, a survivor, a warrior, a pastor, a shepherd, and a life time encourager. At the beginning of this year, he was diagnosed with terminal Stage IV prostate cancer that has spread to the lymph nodes and tissue outside of his prostate and a malignant node in his abdomen. As of the beginning of May, he was in Hospice Care for pain management. Though this journey with cancer has been trying and difficult and a journey of challenge and perseverance, he has always reminded us to Bring Strong Faith and to keep fighting. He is a fighter. He is a soldier who goes above and beyond. He is our warrior. Our family (this include my mom, Marcelle, Ben {older brother} & his wife and daughter {Marly & Zoey}, Colby {younger brother} & his wife {Delaney}, and myself) are making moments count. As my dad always said BIGGER STRONGER FASTER and BRING STRONG FAITH. Thank you for taking the time to read this message. I greatly appreciate it.” – Maloree Hamel

Strength: Power clean skill
6 sets:
Hang clean high pull
Clean high pull
Power clean
0:00 – 40% of 1RM C&J
1:00 – 40% of 1RM C&J
2:00 – 45% of 1RM C&J
3:00 – 45% of 1RM C&J
4:00 – 50% of 1RM C&J
5:00 – 50% of 1RM C&J
6:00-10:00 – build to a heavy single power clean
 
Workout of the Day:
“BSF”
With 7 minutes on the clock:
53 deadlifts (185/125)
then AMRAP in remaining time:
10 calorie row
19 burpees
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