4 PAX came together at The Shipyard to honor America’s heroes with a workout inspired by Ryan Job, read his story here.  Not only were we reminded to honor the heroes that have served to defend our freedom and pay the ultimate sacrifice, but to also honor the everyday heroes in our communities; firemen, police, EMT, teachers, etc.

Disclaimer

COP

SSH, ICx15

Air Squat, ICx15

LBAC, ICx15 (front and back)

The Thang

3 rounds for time:

20 burpees

25 werkins (modified instead of blerkins)

60 jumping lunges

25 merkins

1000m run

As far as I know, nobody remembered to keep time for the workout, but Crash was clearly the pace setter…YHC’s guess would be that Crash finished the workout in approx 20-22 mins.

COT

Count-o, Name-o, BoM

Prayer offered up by Spackle