QIC: Rug Doctor (R)
Date: 05/25/2019
PAX: Bubbles (R), FNG-Clothespin, Deep Dish, Fastlane, John Doe, Mrs. Baker (R), Mustang, Rhythm, Schnitzel (R)
AO: The Battery
Conditions
Muggy and 71°F
COP
Disclaimer: Welcome to F3. I am not a professional which will become evident as soon as the workout begins. We don’t know you’re medical history or level of fitness so work out accordingly and modify as necessary. If you become injured or incapacitated we’ll get you help. With that being said, let the fun begin.
Mosey down the Greenway and around the Dog Park to the Parking Lot. Circle up.
Willie Mayes Hayes IC x 12
Lil’ Baby Arm Circles (Forward and Reverse) IC x 12
Don Quixotes IC x 14
Cherry Pickers IC x 12
Copperhead Squats IC x 14
Mosey around the Dog Park and back to the start of the Greenway next to Fiddlers Green (Where the Flags are Planted)
The Thang HERO WOD “Woodrow”
First Round:
10 Burpees
200M Run
Second Round:
10 Burpees
20 Freddie Mercury’s
200M Run
Third Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
200M Run
Fourth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
200M Run
Fifth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
200M Run
Sixth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
60 Squats
200M Run
Seventh Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
60 Squats
70 SSH
200M Run
Pick up the Six and converge back at the Flags on Fiddler’s Green for a round of Sally – Elbow Planks to Starting Merkin Position.
COT
CIRCLE OF TRUST: This Monday is Memorial Day. People get holidays confused, but Veteran’s Day is when we celebrate all Vets. Memorial Day is when we honor all those who have given the last full measure of devotion by sacrificing their lives in the service of their country. I created this HERO WOD to honor all those whose lives were cut short while defending our cherished way of life and all too forgotten or dismissed freedoms. I named this Workout in honor of my cousin, PFC Woodrow H. Damron – CO B, 1ST BN, 23RD Marines, 4 Marine Division who was killed on 28 February 2019 D+9 during the assault on Turkey Knob at the Battle of Iwo Jima. By March 3, 1945, two of every three infantrymen who came ashore on L-Day was a casualty. After the Battle of Iwo Jima Admiral Charles Nimitz stated “By their victory, the 3rd, 4th, and 5th Marine Divisions and other units of the Fifth Amphibious Corps have made an accounting to their country which only history will be able to value fully. Among the Americans serving on Iwo Island, uncommon valor was a common virtue.
BALL OF MAN: Prayers for Fastlane, his wife, and her grandmother as they provide care for her. This past week was rough for her and she and they need our thoughts and prayers. Prayers for Clothespins Grandfather who is suffering from Parkinson’s.
Moleskin
There wasn’t much chatter going on this morning but we did leave a lot of sweat angels on the Greenway.
News
Convergence at The Dame Memorial Day for Murph this coming Monday.