I felt like a cattle farmer with all the USDA prime beefsteaks that showed to honor not one, not two, but three fallen heroes. Surely three workouts would fill up an entire 45 minutes. Not quite with these stud muffins.
HEY BUDDY (Mark Goodell)
250 m run
5x rounds- 10 lunges, 10 squats, 10 sit-ups, 8 burpees
250 m run
This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. Chris truly loved his job and served the community with dedication and devotion. Chris was engaged to be married to Jillian Voss and they were planning a 2016 wedding. Chris’ badge number was 38, hence the 38 total repetitions per round. “Hey Buddy” was Chris’ signature greeting.
BRENTON
3x rounds
100’ bearcrawls
100’ burpee broad jump (3/5)
Dedicated to Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, who was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
JT
21-15-9
Decline merkins-dips-merkins
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. JT was CrossFit’s very first hero WOD.
Results as followed, filtered in no particular order:
| Hey Buddy | Brenton | JT | |
| Crayola | 10:04 | 4:43 | 3:21 |
| Duggar | 11:20 | 5:34 | 3:34 |
| BenGay | 11:33 | 5:25 | 5:04 |
| Sour | 13:00 | 7:38 | 5:20 |
| Inspector | 12:07 | 6:36 | 5:50 |
| MaryAnne | 11:30 | 6:29 | 6:25 |
| Sunshine | 11:25 | 6:45 | 6:40 |
| Alpo | 10:57 | 5:34 | 7:15 |
| Foreclosure | 11:21 | 6:20 | 7:40 |
| Dempsey | 11:45 | 6:05 | 8:15 |
AB Mary after JT.
200 reps of different called exercises and 2 minutes of planks.
Prayer Requests/Praise Reports– Linda Lark showing signs of recovery after being on the ventilator, 2C and his brother, Goose
Great fun as always. Thanks for joining the threesome!
Respectfully yours,
Inspector
#stillnotontwitter