QIC: @Heidi
Standard welcome and disclaimer
Warm-o-rama
SSH, Squats, BAC/Back BACs, WMH, Merkins, and stuff.
Move it!
Bear Crawls & Bidens
As we headed from the Rec Center parking lot over to the back lot at LVES, PAX would bear crawl when Q yelled “bear”, and politician when Q yelled “Biden”.
Thang 1: “Zachary Tellier” (https://wodwell.com/wod/zachary-tellier/)
10 Burpees
10 Burpees
25 Merkins
10 Burpees
25 Merkins
50 Lunges
10 Burpees
25 Merkins
50 Lunges
100 Sit-Ups
10 Burpees
25 Merkins
50 Lunges
100 Sit-Ups
150 Squats
We started running short on time so Q called it before we could do the last round. @Hot N Ready voiced his disappointment at not being able to do the squats. Noted.
We then moseyed around to the front parking lot for round 2!
Thang 2: “Heidi” (modified from https://wodwell.com/wod/heidi/)
AMRAP in 23 minutes:
23 Squats
23 Merkins
23 American Hammers (instead of Kettlebell Swings)
23 Iron Mikes
23 Sit-Ups
We didn't make a full 23 minutes, Q called it around the 18 minute mark so we could move over to the entrance drive for the final round!
Thang 3: Death By Burpees
11's with burpees on each end and burpee broadjumps in between. (you guys can thank @Kwame for this one, it was his idea. )
After about 3 rounds we attempted 5 burpees in cadence, because @Jalisco has been dying to try that one out.
TIME!
COT
Announcements:
New F3SH AO starts up at Port Royal Park NEXT WEDNESDAY! Several PAX are already planning to be there!
Looking for 3-4 volunteers to head over to M'boro each Saturday for the next few weeks; THIS JUST IN: I actually have the Q next Saturday, so it should be fun.
F3 5-ish K Family Fun Run Day is TODAY at Preservation Park at 9AM
Memorial Day Murph in Nolensville, as well as a special Commemorative Murph here at our Murph Monday.
Prayers:
All of the PAX that are out due to illness or injury
Pre K recovery from shoulder surgery yesterday
As we head into Memorial Day, prayers for all of our service men and women out there!
Moleskin:
Heidi's Heroes – each day this week I will be spotlighting a different hero. Today's workouts were attributed to the following heros:
U.S. Army Sgt. Zachary Tellier's unit was conducting a ground patrol in Afghanistan when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries. Tellier died Sept. 29, 2007, of his wounds. He was awarded the Bronze Star Medal with valor for his actions, and also had received two Purple Hearts.
https://wodwell.com/wod/zachary-tellier/
Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while she was protecting others during a mass shooting that took place in the Canadian province of Nova Scotia. This was the deadliest mass shooting in Canadian history, leaving a total of 22 people dead. A man disguised as a Canadian Mountie driving a mock police cruiser went on a rampage of more than 60 miles and 16 crime scenes before being killed in a shootout with Royal Canadian Mounted Police officers.
https://www.kiro7.com/news/trending/police-denture-maker-accused-killing-22-while-disguised-cop-owned-several-mock-patrol-cars/TUSNXK3JENBFJELWIIK3FEZA34/
It was an honor to lead you today at our new location! Thanks for coming out to make this past week such a success.
SYITG, Heidi