YHC wanted to do something a little different at RED this morning and was turned on to a new app last week called WODGen. For those who haven’t played around with it yet, go ahead and download it. Not only is it a great place for Hero WODs, but it also has great options for normal BCs. So after, exploring the app, this WOD caught YHC’s attention.
Disclaimer was given.
Sham WOD
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died November 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. He is survived by his parents, Michael and Loreene; brother Michael; sister-in-law Brenda; and many aunts, uncles, and cousins.
Modification –
-Each PAX went and secured a coupon. Coupon was placed at one end of the 100-meter sprint so that 4 of the sets were done body weight and 3 were done with a coupon. Due to the potential injury risk of a deadlift, YHC demonstrated proper form and decided not to use a coupon for every set. Hopefully, we do exercises for the lower back some more and eventually we can transition to fully weighted deadlifts.
Times:
Crayola – 5:49
Foreclosure – 6:09
Inspector – 6:25
Pothole – 6:26
Tootsie Roll – 6:27
Southern Belle – 6:33
BenGay – 6:34
MaryAnne – 6:35
YHC knew that this was going to be a short WOD, so we did Cindy afterwards to start some Murph preparation. Cindy is a Benchmark WOD that is a 20 minute AMRAP of 5 pull-ups, 10 merkins, and 15 squats.
Crayola – 25 rounds
Tootsie Roll (vested) – 18 rounds
Foreclosure – 17 rounds
BenGay (vested) – 16 rounds
Pothole – 14 rounds
SouthernBelle (vested) – 14 rounds
MaryAnne (vested) – 14 rounds
Inspector (vested) – 13 rounds
20 minute clock ran out just in time and recover was called.
BOM using appropriate social distancing.
Announcements
-MeterMaid has the Q tomorrow at Talon. We will continue to operate as normal until otherwise informed.
Prayer Requests
-Protection from COVID-19
-Prayers for our world, state, and city
-BenGay’s M’s boss had successful surgery yesterday
NMS
-YHC was looking for something a little different and when YHC came across this, it fit the bill. Not only is it a muscle group we don’t focus on a good bit, selfishly, it is also a muscle group that is necessary to flip that stupid-heavy tire in Asheville. So, YHC needs to get stronger here.
-Great effort put forth this morning. As usual, Crayola about lapped us all during Sham and was cranking out rounds during Cindy. Foreclosure might not miss a day the rest of the year. Tootsie Roll is on a roll and has put the hip surgery in his rear view mirror. Southern Belle and MaryAnne were in their own little corner over there leaving it all out in the sandbox. Pothole is getting back in his groove after his self-admitted D2D hangover. And YHC can’t wait to see Inspector in Asheville at the Spartan, dude is going to crush it.
-During COT and while returning the blocks, we had a discussion about how important it is that we continue to post and work out together. It brings normalcy to life but it also keeps our bodies strong. So, whatever we need to do as F3Greenwood to keep our AO’s open, we do. As long as we are all smart about it and continue to maintain our distance and not post when we’re sick, we are definitely the better for it. Because personally, YHC knows that the work wouldn’t get done or get done as well without the push and support from the rest of the PAX.
Until next time,
BenGay