Fitness, Fellowship, Faith
It seemed like a few may have taken in a bit too much Freedom yesterday because the crowd at Prison Break was definitely on the light side this morning. Those that were there hammered on. As Wichita said, the 4th is great but the real work started on the 5th!
Prayers- Norwood, Ratchet family, Huck, Haze, Hacksaw, those traveling. 2nd F lunch at Pita Wheel Dallas 6/19 and double post at Midoriyama this month to try to take Slaw’s belt@
With no one on the schedule to Q and knowing it was a holiday weekend I gladly took the Q and decided to start the July 4th holiday weekend with a few hero WODs to honor the fallen men and women of our great country. A good group of men joined me in the humidity and started sweating as we got out of our vehicles. This is what I remember.
Warm up:
Gravel pickers, toy soldiers, SSHs and stretches.
Mosey to side road next to Everyday Cafe, usually not busy and the track was a mess from the concert the night before. Ask Tesla for what he thinks was 100 meters away and we get started. I had planned two WODs just in case some needed a little extra and I’m glad I did since everyone finished the first. Some finished the second as well, great job men. These are what we did and who they were for. It was great to honor this man and women and their families.
Kerrie WOD – 10x – 100 Meter sprint, 5 burpees, 20 big boys, 15 merkins, 100 meter sprint
Background: This hero workout is dedicated to Kerrie Orozco, 29, who was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.
Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.
She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.
She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.
Loredo WOD – 6x – 24 squats, 24 merkins, 24 walking lunges
Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.
The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (“121231”).
I called Omaha as time was running out and we took the long mosey to the flag so I could read the background on these two heros.
Pledge and a little mary to finish.
Announcement’s:
F3 Dads 7-15 at Gashouse 0700 w/ Bubba Sparxxx
Lunch 7-19 at Dallas Pita Wheel
Prayers/Praises:
Norwood up coming surgery
Tiger’s mom
Genetic testing for Toothfairy’s baby yet to be born
Huck and Turtleman
YHC prayed.
3 ruckers and 2 runners for a sweaty Ground Assault…..and a Tiger fly by.
I wanted to share a quote from Mother Teresa….”If you can’t feed a hundred people, feed just one.”
Go out and find your “one” today.
~Anchorman
We all have our goals be it things around the house, the office, projects, etc. In this F3 world most of us have fitness goals as well. Maybe it’s winning the iron skillet, a number of posts in a month, or running event like a race or relay. The past two years, I’d set aside June as my 30 for 30 month. As much as I’d like that to be solely based on F3 posts, I’m not there yet. Hat’s off to Slaw, Suess, SA, Broke and many others that make that push. No for me, it’s 30 workouts of at least 30 minutes of work in whatever form it is for that day to burn some calories. Leading into the final week I needed at least an extra workout – checked that box Tuesday. Well then I wake up Thursday not feeling it pushing off exercise to the end of the day, maybe a run, Midoriyama, or a OYO bootcamp? Wouldn’t you guess work gets sideways and throws off that plan. Guess Friday is a double post day now.
Warm-up:
We mosey to west side of the parking lot through the construction are, head south on Chester Street for one block. It was during this mosey that I took inventory of the PAX. A pretty solid group and SA is already barking at me a bit, so this is going to be good. But my only weapon to fight with was the level of intensity of the workout – let’s turn that up a notch.
We arrive on Main Street and I announce Route 198. What is that you inquire? It’s not a Short Sale workout if it doesn’t have a little bit of complicated mixed in, only this wasn’t that complicated. Instead of Route 66 involving 1 exercise escalating by one to 11. This routine is 3 exercises increasing by one at each lamppost on the left side (yes I said the left side of the street). So, we did LBCs, Hand Release Merkins and Parker Peters. Now that set may seem random to you but there is a purpose to the structure of crunching your core, followed by shoulder and plank work, then to hit your core again with the knee coming across to your opposite elbow. Using the lamps on the left took us a half block past South Street. We did a quick 10 count and back-tracked to South Street and found the benches for some full body work.
10 count – mosey south, cross Main St (Seuss stuck w/ us), get to Second St, 5 burpees; mosey to Third St, 5 burpees. Mosey east on Third St and left down the hill of a parking lot that basically sits in a hole – nice – we’ll use this spot. Find a partner – I drew Slaw (now I have to push to keep up with him!) Dora: 100 Crunchy Frogs, 200 Freddie Mercs, 300 Flutters. Nice work by the teams. Stubing had to depart early for work at this point. Now we’ll slide over to use the concrete wall for a Triple Nickel since SA was with us. 5 Australian Mtn Climbers on the wall, run up the steep driveway hill for 5 Imperial Walker Squat (count the squat). As you have been told, 5 rounds. Let’s head back – North up South Street, we stopped for 5 burpees at the intersections of Second and Main. Back over to the benches as we have time for more bench work:
I think that may have been it – should have written this on Friday, oh well, I aim to please.
COT: Prayers for Ratchet and Jackson Hall, Norwood, Huck, and SA’s co-worker. Announcements – all events shared have now been completed. Check another backblast if you need info.
As I noted, we had a solid crew that I knew could be pushed. Whether they wanted it, only they can tell you that. I tried to keep the suggestions simple enough but difficult enough to be a challenge. We often say “good Q” after a beatdown, but when you receive that compliment in a text, call or verbal sharing following the workout, you know it was sincere. So even with a silly Arrow warm up (for the shoulder work ahead), I always aim to please. You’re welcome SA. I appreciate you too brother. As well as the other PAX that joined in without much complaining.
Thanks for the opportunity to lead.
Short Sale
A dirty dozen showed up for the STORM on Independence Day. Stroganoff made a triumphant return to a place he used to post regularly before he started Mortimer training year round on the halfpipe on Tuesday mornings. Even JJ made his way east and posted at the second oldest AO in the Gashouse. The Storm was founded on 5-26-15 and our country was founded in 1776. Both are big deals. Speaking of big deals, Boudin was at the Storm this morning too and he was in a great mood. He was offering classic mumblechatter but when we were warming up he started stepping in the circle during the warmup. It was borderline unprofessional and the Q had to put him back in his place among the PAX.
Elf was there and so was Hot Corner, an F3 PAX formerly of Ohio but within the last month his family moved to Belmont so we will be seeing more of him. Originally from Bessemer City, both men are nice additions to our group and hopefully we will be seeing more of them.
After a disclaimer and warm up (that was prolonged waiting for our First F Q Flintstone to put on his shoes), we moseyed over to the ballfield. Originally JOBU was going to get us a key to open the football stadium but alas, he was out of town. “FU JOBU, I do it myself” (Watch Major League again if you didn’t get the reference)
The THANG:
Two cones placed about 30 feet apart.
We start with 25 burpees, then lunge walk from cone to cone
Then 50 merikins, then lunge walk from cone to cone
Then 75 Shoulder taps, then lunge walk from cone to cone
Then 100 CDD’s, then lunge walk from cone to cone
Then 75 Shoulder taps, run the thread trail to Rocky Branch and back up the hill
Then 50 merkins, then run the thread trail to Rocky Branch and back up the hill
Then 25 burpees, then run the thread trail to Rocky Branch and back up the hill
Recover and mosey to the parking lot with a bear crawl between light poles.
Mosey to the big parking lot for some four corners…
10 AMERICAN HAMMERS
mosey to 2nd light pole, 10 Hammers, 20 LBC’s
mosey to 3rd light pole, 10 Hammers, 20 LBC’s, 30 Heels to Heaven
mosey to 4th ligh tpole: 10 Hammers, 20 LBC’s, 30 Heels to Heaven, 40 Flutters
Mosey back to start for announcements and COT.
Prayer requests: Ratchet’s son and family, Norwood, Radar’s Sister, Anchorman’s SIL, all of our PAX, our great Country
Recent survey’s show that Americans are less proud of their country than in years past. This is a ridiculous notion fueled by grievance mongers who want to keep everyone stirred up about our nation’s sins and not our freedoms. Do you think we have a problem attracting immigrants because our country is so bad? Maybe they understand that anything is possible when people are free to assemble and speak their minds and do great things. I once interviewed someone who had fled from communist Poland and as a young boy he saw a US Marine guarding the American Embassy and that set forth his desire to come to America and serve in the Corps which he did with distinction.
We are a young nation and through freedoms and free markets we have fueled expansion and growth and wealth and fed our people better than any other country in history. Live with gratitude everyday and don’t take the gift that we are Americans for granted. Defend our freedom’s at all costs.
“The only birthday I ever commemorate is that of our Independence, the Fourth of July.” -Thomas Jefferson 1801
After the beatdown some went for coffee and then many PAX gathered at the Fighting Yank Statue after a Tesla Q and read the Declaration of Independence, followed by Dr. Boyce (now known as Monsignor who gave a great prayer and message on broad spaces. Thanks for Uncle Ted for organizing that tribute to our founding.
“We mutually pledge to each other our Lives, our Fortunes, and our sacred Honor”
Always a pleasure to lead. Enjoy our national holiday today and spend time with your families and be grateful for being American.
| July 4, 1986 Ronald Reagan addressing the nation to commemorate the Statue of Liberty renovations…
My fellow Americans, it falls to us to keep faith with them and all the great Americans of our past. Believe me, if there’s one impression I carry with me after the privilege of holding for five-and-a-half years the office held by Adams and Jefferson and Lincoln, it is this: that the things that unite us—America’s past of which we’re so proud, our hopes and aspirations for the future of the world and this much-loved country—these things far outweigh what little divides us. And so tonight we reaffirm that Jew and gentile, we are one nation under God; that black and white, we are one nation indivisible; that Republican and Democrat, we are all Americans. Tonight, with heart and hand, through whatever trial and travail, we pledge ourselves to each other and to the cause of human freedom, the cause that has given light to this land and hope to the world. |
Roscoe
Beautiful morning to get better. Some biked, some ran, some rucked. YHC led discussion of an individual that displayed exemplary leadership qualities. YHC chose Lewis “Chesty” Puller. He was the most decorated Marine of all time and literally set the standard by which all Marines strive to achieve. He led his Marines into some of the bloodiest battles of WW2 and the Korean War. He led by example and fought on the battlefield along with the enlisted men. He did not have to demand respect from his men, he earned it. The Marine bulldog mascot was officially named “Chesty” in 1957, and the USS Lewis B. Puller was named after him.
Midoriyama 6-29-23
Warm up.
Don Quixote’s
Imperial Walkers
SSH
Merkins
Gravel Pickers
Mosey to the small soccer field.
Carry empty buckets and get bricks from the woods. Put bricks in buckets. Take bricks and buckets to the field. Split in to teams.
One man farmers carry 2 buckets the length of the field while other pax run suicides across the field. Swap man on buckets at other end and come back. Continue till all men have carried the buckets once.
Next carry the buckets to the hill at the of park. Stopping along the way to trade off carriers. Other PAX run to next point and wait. perform SSH till bucket carrier arrives.
One man carries two buckets up the hill and back down. The rest of the team does WW1. Switch after 2nd man has gone and perform SSH while waiting. When all PAX have carried the buckets once, we will head back to the start.
Mosey back. Each team carry 2 buckets. While one man is carrying the buckets, the team runs to the next light pole and does SSH until the bucket carrier gets there. Switch bucket carriers and move to next light pole.
Marry at the start. All AB exercises.
Last we performed Moroccan Night Clubs while carrying the bricks to the hiding spot. Some PAX decided to perform Burpees with a minute to spare despite the Q’s attempt to not do Burpees this day.
Runway 5k in September.
Warm up 10 x IC
SSH
Don Q
Hillbillies
Toy Soldiers
Low Slow Squat
Arm Circles. Forward and Reverse
5 Burpees
Let’s Mosey.
Mosey to the parking lot across the street. Here we perform 11’s across the parking lot.5 Burpees after each set. Exercises are,
Werkins and Seal Jacks
Mike Tyson’s and SSH
Squats and American Hammers
WW1 and Hillbillies
Mosey to the turd shack by the soccer fields for some wall work.
3 rounds 10 x IC.
Wall sits for 1 min.
Hip Slappers
Australian Mt Climbers
Wall Taps
10 Burpees
Mosey to the hill in the by the dog park.
Triple Nickel
LBC and Flutters
Merkins and CDD
Squats and Lunges
15 Burpees together to close out 50 Burpees for the day.
Prayer requests
Ratchets son, tumor is gone on scan more chemo to come.
Norwood July surgery
Hacksaw leg
Hushpuppy and family.
RUCK, RUN AND THE DBC ALL HAD FUN THIS MORN. AFTER, WE HEADED INSIDE FOR Q SOURCE ON THE FAMOUS SHERRIFF BUFORD PUSSOR.
SLAW HAS A CHALLENGE FOR HIS BELT OUT THERE.
PRAYER REQUEST
ALL PAX AND FAMILIES.
COUNTRY
About sick and tired of seeing Open Q on Folsom so I told GearWrench to put me down!
Warm up: SSH, 1 burpee, Gravel Pickers, 2 burpees, something else 3 burpees and so on until we got 5 burpees.
Thang: Trojan showed up so i figured i would give him a tour of Folsom..well at least the lower end. First up mosey to the Pavilion. Lindsays– Balls to the Wall Astrualian MTN. Climbers then Dirty Hookups. With wall march in between sets. 30-10, 25-15, etc…
Next up let go the the Shelter and do more Lindsays–dips/derkins with step up between sets. It was at this point i saw Trojan not doing anything but staring out into the darkness..LOL he would later tell me he is not coming to any of my Qs again.🤷♂️ The last thing was to show him the Hill…Roundups Hill! Triple Nickle–5 Mike Tysons at the top and 5 big boys and the bottom 5 rounds! That ran us outta time..everyone pushed hard on the hill…it is brutal this time of year! Good Work MEN!
Announcements:
July 4: Storm, Folsom, or Yank @6 Go post somewhere!
Annalition workout July 15 with Tiger @ Yank
F3 Kids/Dads work out July 15 @ Gashouse
2nd F lunch @ Pita Wheel in Dallas
New Challange from Slaw see preblast for details
Prayers:
Huck
Jackson Hall
Wirenut Mom
Hacksaw leg
Paxs traveling for July 4th
SYITG
Ball Joint
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