Heidi’s Birthday Beatdown
4 PAX showed up to celebrate my birthday with me today.
PAX: @Hot Mic (Tribute) @Night Light @Soul Glo
QIC: @Heidi (1st F Q)
F3 Welcome & Disclaimer
I was excited to the youngest one there until @Soul Glo came rolling in late.
Warmorama:
SSH, Squats, Merkins, Stretches, mosey around the park to the back pavilion.
Thang 1:
Heidi: https://wodwell.com/wod/heidi/
AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 American Hammers (instead of Kettlebell Swings)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps or bench step-ups
Thang 2:
Dee: https://wodwell.com/wod/dee/
4 Rounds For Time (most of us didn’t get through the 2nd round. @Hot Mic (Tribute) finished 2 full rounds)
40 Squats
30 Hand-Release Merkins
20 Burpees
400 meter Run
Hero Tributes:
Heidi: 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.
Dee: Tennessee Bureau of Investigation (TBI) Special Agent De’Greaun “Dee” Frazier was shot in the back and killed in the line of duty during an undercover drug operation in Jackson, Tennessee on August 9, 2016. Agent Frazier leaves behind a wife and two children. He devoted his life to protecting and serving his community.
District Attorney General Jody Pickens stated that Frazier lost his life trying to make Tennessee a safer place. “This case is a reminder of the sacrifices that the brave men and women of law enforcement stand ready to make every day,” he stated. “It is also a reminder that our world has many dark corners that the everyday citizen is afraid to enter, but that we also have a group of people who tread where others cannot or will not go in an effort to make all of us safer.”
TBI honored his sacrifice by ensuring those most important to him were taken care of by creating a fundraiser based around this workout – starting with over 2 dozen CrossFit boxes in Tennessee hosting the workout on August 27, 2016 – collecting entrance fees from participants to support Frazier’s wife and children.
Announcements:
See #_announcements
#beaconhill is THIS WEEK at Harvey Park
Prayers:
All of the PAX affected by COVID
All of us struggling with family issues
@Hot Mic (Tribute) struggling to focus on keeping mind/body right; prayers strong mind and clarity for business meeting, wants to honor God.
Praise for @Night Light‘s Dad getting out of ICU and recovering well.
Thanks for coming out this morning men. Now, go crush Tuesday!
SYITG,
Heidi