HERO #1 JACK for the punks
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
W.U. 400m run 3rnds~ 5pull 10push 15airsquats
AMRAP in 20min.
115.105.95 push press x 10
55.35 swings x 10
Bench Jumps x 10
Boys were in teams of 3 and worked together to finish rounds.
They did awesome. It has been a great first month of June for these guys.. they definitely love the WOD.
Bout 25 in this AM and they were ready to go!
HERO #2 PHEEZY for the big guns
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke
W.U. on your own. run. work on lifts and get set up.
3 rnds for time.
5 front squat 165/115
18 pull ups
5 dead lift 225/155
18 toes 2 bar
5 push press 165/115
18 hrpu
Hepp: 165/225 22:02
Britt: 155/205 22:33
Jen: 65/85/45 24:55 band and k-ups
Krom: 165/225 23:55
Desi: 75/95 23:38 band + k2e
Val: 115/155 24:14 band
Radlinger: not sure on time or weights but finished.
This was intense.
By hrpu on the first round the fore-arms were burning.
Grip went by 3rd round.
Calluses ripped... I can't speak for others but had my own firework show when my blisters popped on my hands!
There were some comments made about how an American celebrates the 4th.
We celebrate with the coming together of family and friends.
With the respect to those who work everyday for our freedoms.
With the understanding that our freedoms are something to be cherished..
To never be taken for granted.
Our Independence is something very special.... we have choices. Everyday.
Today we chose to be together. Celebrate in the way we like to celebrate together.
And then spend the afternoons with our families and friends.
Happy Independence Day!
We are on a mission to finish 30 WODs by Aug 7th. The boys get fast passes at Great America if they accomplish this. We completed a run on Tuesday morning, 4 miles, boys biked. This past weekend was a tournament in the dells, no WOD recognition but plenty of stairs, over 1500 each day, plus games.
ReplyDeleteToday was about teamwork and mental toughness, Austin and Cade argued with each other which set me off. I will not tolerate that while in workout mode. Later in the workout, I was motivating myself, pushing it, encouraging Austin when he said 'shutup' under his breath. A quick blow to his solar plexus put him on the ground. Some tears later and a stern talking as to why that does not make a good teammate he appologized. Two-a-days in their near future as football players, will not show mercy.
The workout;
100m run, then circuit of 8 boxjump burpees, 8 situps, 8 shuttle runs across driveway.
125m run-circuit
150 m run-circuit
200 m run-circuit
150-circuit
125 circuit
100 circuit
A quick blow to the solar plexus... Haha
ReplyDelete