WARMUP:
Mosey around parking lot
High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right
THE THANG:
Day of The Rangers Goruck Hero WOD
Buy-In: 73 Sandbag Squats (30/20 Ib Ruck,
60/40 lb Sandbag)
Then, 2 Rounds of:
18 Sandbag Cleans (60/40 Ib)
18 Sandbag Sit-Ups (60/40 Ib)
18 Sandbag Overhead Throws (60/40 Ib)
18 Sandbag Burpee + Deadlifts (60/40 Ib)
18 Sandbag Shoulder-to-Shoulder Presses
(60/40 lb)
Cash-Out: 1mile Ruck + Sandbag (30/20 Ib
Ruck, 60/40 lb Sandbag)
MARY:
No time
ANNOUNCEMENTS:
America 250 Convergence
Bethel Mens Shelter
COT:
Colossians 4:6 – “Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
One full round and second one we missed the man makers and lunges
🎄TINSEL OUT🎄
I was able to convince one of the Travis Manion Foundation managers (Chris) to bring one of their trailers of pain to honor a fallen hero. Today we honored 1st Lt Travis Manion’s best friend Lt Brendan Looney. They were best friends and they are buried side by side at Arlington National Cemetery after their heroic acts and careers.
WARMUP:
windmills, low slow squats, Moroccan night clubs
THE THANG:
Our friend Chris AKA “Hawkeye”now, had all sorts of toys 🧸 🚂🪀in his trailer but we went for 60lbs sandbags.
The WOD:
DOB // 02.24.1981
2 laps run/ruck
24 Over the head/shoulder sandbag toss
81 calf raises
He died on his 59th mission.
59 squats with sandbag optional, all of us did the majority of squats with a bag on our shoulders.
DOD // 09.21.2010
9 man makers
21 front sand bag tosses
10 lunges
Rinse and repeat!! We completed two full rounds.
Everyone was smoked 💨
MARY: flutter kicks, LBC’s and box cutters for 2 minutes
ANNOUNCEMENTS: Bethel, trash pick up,
COT: stays in COT
Tinsel 🎄 OUT… you are welcome!!
