Will HERO WOD
Workout Date:
12/04/2019QIC:
OneCallPAX:
Bling, Lombardi, Valvano, High Interest, Soto, Disconnected, Boxcar, Turn and Cough, Rousey, OneCall (QIC)The Thang:
Conditions
Cold. 40
The other month, GORUCK put out 4 pretty stout workouts. I have been saving them to pull out on various occasions. I decided this was one such occasion based on the chatter in our rucking Slack channel.
Here is the background from the GR page: “It was an honor to introduce rucking to the CrossFit games a few weeks ago not only with rucking but also with The Will Hero WOD. Will was one of my first friends in A/2/10, we were united by being FNG’s in close quarters and our desire to not be that anymore.
Will was killed in action this year, 2019, and his service cost him his life and created a hole that his family and our community will feel forever. I’m lucky to have known him. We put together this workout to honor him, his 4 daughters, and wife. When it hurts a little, just think about the sacrifice Will made.”
Jason McCarthy
10th Special Forces Group, 2006-08
THE WILL Battle Buddy Hero WOD
The workout consists of four movements, one for each of his daughters that he left behind, followed by a one mile ruck with a sandbag in honor of his wife, Sarah. There are 10 repetitions of each movement, which represents the 10th Special Forces group. {OneCall Note – I added a 5th exercise based on our chatter, but also to celebrate Will and the sacrifices he made and our lifting him and others who gave it all up to to heaven}:
Here is the WOD
10 Rounds:
10 Ruck Squats
10 American Ruck Twists
10 Ruck Push-Ups
10 Ruck High-Pulls
PLUS Ruck 1 Mile with Sandbag done at any time.
Will always said, “I will never run from a gunfight.”
Ultimately, that is what cost him his life. We sweat and grind to understand just a minutia of the sacrifice Will made for his family and for our country.
1 Round:
10 The Lion Kings (with music courtesy of Bling)
10 Ruck Squats
10 American Hammers
10 Ruck Merkins
10 Ruck High-Pulls
10 PAX, 5 coupons – Ruck 1 Mile – each PAX carry 1/2 mile
3 Rounds of exercises:
10 The Lion Kings (with music courtesy of Bling)
10 Ruck Squats
10 American Hammers
10 Ruck Merkins
10 Ruck High-Pulls
Followed by – 10 PAX, 5 coupons – Ruck 1 Mile – each PAX carry 1/2 mile
3 Rounds of exercises:
10 The Lion Kings (with music courtesy of Bling)
10 Ruck Squats
10 American Hammers
10 Ruck Merkins
10 Ruck High-Pulls
Followed by – 10 PAX, 5 coupons – Ruck 1 Mile – each PAX carry 1/2 mile
3 Rounds of exercises:
10 The Lion Kings (with music courtesy of Bling)
10 Ruck Squats
10 American Hammers
10 Ruck Merkins
10 Ruck High-Pulls
Time!
COT
Count-O-Rama – 10
Prayer requests – Cheesy’s daughter Lydia
Prayer requests – Weedeater’s dad
Prayer requests unspoken
BOM by YHC
Moleskin
– Bling – took a nice little nap driving to, and from the AO
– Lombardi – there ARE assigned spots!!!
– Valvano – welcome back from Scarlet Fever. Everyone appreciates you bringing the Pumpkin Ruck patches.
– High Interest – he was already focusing on his cooking expertise to be displayed this Saturday at the Christmas Party.
– Soto, Soto, Soto
– Boxcar and Disconnected ALWAYS have a story to tell!! If your mind ain’t right at some point, go walk next to them and they will be full of chatter and cheer you up
– Turn and Cough – hope you found that “good spot” today too…or maybe later you will?
– Rousey is like a Hallmark movie. In a good way.
Announcements
– 5th Annual Christmas party – This Saturday – December 7 at Waterway Palms clubhouse. 6-10. Babysitting by #SoccerMoms provided onsite by Boxcar’s soccer team. Get High Interest yo money!!!
– Fostering Hope bicycle drive is our giving back #OperationSweetTooth this year. Check out details on Slack – but basically, get some dudes, get with Crankbait for what size/gender is needed, buy the bike and helmet, and be ready to deliver to Fostering Hope in Conway on December 9 at 6:30 PM! Up to 15. Trying to get 20!
– Crankbait and Vitamin D #3rdF Q trainee application process has begun! If you are interested, get with them!!!!
– Be on the lookout for a 3rd F email coming mid-December
Aye!
OneCall
