May 23, 2012

052412 Thursday

Brief at 0540, Group Kick Off at 0550
"21 Guns - A Memorial Salute"

Partner #1:
21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Fireman's Carry Back Squat
21 Burpee Box Jumps
21 Pull-Ups
Partner #2 executes
Partner #1 again
Partner #2 again

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.

21 Guns Standards:
21 Pull-ups:
Standard: Chin over bar, butterfly / kipping / standard all acceptable  Bands, Jumping acceptable

21 Burpee Box Jumps:
Standard:  Begin on the floor, jump up on a 20” box, continue over the box to the far side, execute burpee, and back to standing, facing the box is 1 complete.
21 Fireman’s Carry Back Squats
Standard:  Partner in Firemna’s Carry position, athlete executes back squat.  Partners need to communicate, the “carried” athlete maintaining a rigid body position.  
    Scale if required to Back Squats w/ bar @ 50-75% Body Weight


Rich M. said...

Is there going to be a group start? More than one group start?? I'm trying to see if Julie and I can both do this with two different groups.

Chuck Anderson said...

I'll be there before 0515. Tripp and Sean should be early also.

Mike Anderson said...

I think Meg was aiming for a 0540 brief and a 0550 start.

Julie said...

Count me in Mike. I can start early to make sure Rich gets the 550am crowd. But, I am not back squatting you by any means! Ha!

scottnkelly9901 said...

IMCF Hohenfels:

Good luck to all!

Since my Warriors did this WOD yesterday, I did yesterday's WOD today.

15:44 as Rx'd

scottnkelly9901 said...


135-165-185(f)-165 for PJs.

Ed said...

Great WOD this morning. I partnered up with Wade and we finished in around 38 minutes. The 'fireman carry back squat' was a bit of a challenge, the burpees were just a gut check.

Meghan Smith said...

Partnered up with Rich--nice work on the Fireman's Carry!!! I did back squats @75# and stepped up to the box to protect my heel.


Happy Memorial Day weekend, everyone. It was an honor to serve, and an honor to be with those who continue to do so!

Arod said...

Great morning wake up, have a great weekend everyone

Greg E said...

I smoker this morning, Great WOD!

Ross said...

I was solo this morning. Did the first round in 9:39, rested while invisible partner did a round in 9:39, and then did my second round in 10:08. I scaled to BS @ 185lbs....

Jake78 said...

Did 20 min AMRAP of
5x Chest to Bar pull ups
5x Ring Dips
15x Squats

Got 12 rounds, first ten minutes was going strong, ran outta steam after that!


Matt B. said...

Mark McK. and I went at lunch and completed in 47 min, 36 sec. Scaled the squats to 165# and I did the last 21 pullups with the blue band only because pullup #63 ripped both my hands up. Quite a gut check workout, and guts felt like they'd be coming out. Lots to be thankful for, and many to be remembered this weekend.

Doug said...

Went solo since the bubble was almost empty this afternoon. Subbed #135 back squat. 84 bpe-bj is a lot of fun... 21:40 combined for the rounds, took about 6 min off in between rounds.

Thanks to all of you who have served, and thanks for a WOD to remind us of those who gave even more.

Mike Anderson said...

Teamed up with Jacob Heppener this morning. Total team time was 35:40, but I definitely owned most of that time.

It was impressive watching Jacob jump OVER the box on all the burpee box jumps.

Jacob - thanks for all the encouragement. That last set of burpees was really kicking my butt.