Hero WOD – Police Officer Tara O’Sullivan

Hero WOD – Police Officer Tara O’Sullivan

Workout Date:





Single Barrel, Crankbait, Box Car, First Base, Rubber, ERC, Bill Nye (DR Pax F3 Raleigh), King James (2.0) OneCall (Nant'an emeritus), Sunshine (Nan'tan emeritus), and Spork (AOQ)

The Thang:

Conditions: 80s, slightly overcast w/ a decent chance of rain.

YHC’s monthly Q at his original AO (where was EHd) #BombSquad (BS).  Awhile back, YHC-QIC caught a tweet from F3SC F3Kryptonite (a high intensity AO) where they did a Hero WOD called TARA.  It piqued YHC’s interest with the type, number, arrangement and diversity of exercises, but more importantly the backstory of Sacramento Police Officer Tara O’Sullivan (badge number 349) who was killed in the line of duty responding to a domestic dispute on June 19, 2019.  A rookie who was only 26!  It resonated with YHC and it became the #weinke for this Saturday’s beatdown at #BS.  Let’s honor the men and women in Blue!

12 Pax showed up including a 2.0 and 1 DR Pax.  1-minute warning, welcome to F3, mission, disclaimer, explanation of this morning’s hero WOD and then got to it.

Warm Up:  King James started the warm-ups with IC 15 reps of SSHs, WMs and TTTs; old dad YHC then wrapped us up with IC 15 reps of IWs and LBACs F&B.

SEGMENT 1: HERO WOD – TARA: Grab an F3 cinderblock #coupon; go to CFCC front entrance overhang; and spread out (for COVID SD).

  1. BUY IN: 26 Burpees (she was 26 y.o.) followed by a moment of silence.
  2. 6 Rounds (June) of
  3. 19 Goblet Squats (19)
  4. 20 Merkins (20…)
  5. 19 KB Swings (…19). JUNE 19, 2019.
  6. Modifier to original WOD…we Indian Ran the perimeter of the CFCC campus.
  7. CASH OUT: We held some form of Plank for 3 minutes and 49 seconds (her badge number).

SEGMENT 2: CAPTAIN THORS – A 1:4 ratio exercise where Pax starts out w/ 1 BBSU then does 4 AHs, then 2 and 8, etc. all the way to 10 and 40.  Each Pax took a turn counting out the BBSUs/AHs sets…and since we had 12 Pax we went to 12 and 48!

SEGMENT 3: RING OF FIRE – 1 Pax does 5 IC Curls w/ #coupon while rest of Pax hold #coupon overhead; R&R until all the way around the circle.

YHC then lead Pax through a series of stretching exercises as a cool down.


COR – 12
Praise report/Prayer requests: Spoken and unspoken.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Freed to Bleed blood drive in October (see Slack for details), AO challenge, F3 Raleigh CSAUP in September per DR Pax Bill Nye, and other events on the horizon.  The more you plug in, the more you see the big picture of F3!

NMMS 1: A backblast is basically an After Action Report to record for posterity sake what happened during the workout – it doesn’t have to be long; it can be short right to the matter like this one (on purpose).  Just record key elements, observations, and anything else you think is record worthy.  Some Pax love to write them and get into the details and others don’t.  Just do your best (in your unique voice) and get it done…something is better than nothing…late is better than not at all.

NMMS 2:  Honored to lead and see the crew complete the entire hero WOD!  Great job!  Welcome Bill Nye!  King James was a boss starting out leading the warm ups in proper (and correct) cadence; dad waffled leading at the end of the beatdown confusing the Pax.  First Base VQ this Tuesday!!!

NMMs 3: Take the time to google Officer Tara O’Sullivan and her ultimate sacrifice for the safety of our country!  Show support in thoughts & prayers and tangible action when the opportunity presents itself to all first responders — they definitely need it now more than ever!



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