AO: The Grove
When: 08/26/2024
Number of Pax: 19
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
700 workouts in, so I wanted to have some fun with the number 7. I was searching for workout ideas over the weekend, and I came across this Hero WOD that stuck with me.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the F3 mission, core principles, and credo.
Extended world’s greatest stretch, WMH with arm extensions, and TIE fighters.
After we got the headcount, and cell phone/CPR count, we moseyed with our coupons across the street to the school.
The Thang
The CIA Seven Hero WOD
The goal was to get through 7 rounds (in approximately 30 minutes) of the following:
7 handstand pushups (Derkins was the modifier)
7 thrusters
7 Peter Parkers (4-count)
7 deadlifts
7 burpees
7 coupon swings
Run to the playground (about 100m)
7 pull-ups (hanging knee pulls was the modifier)
Run back to your coupon and start from the top for as many rounds in the 30 minutes
Mary:
Crunch hold circuit (leg pulls, knee pulls, leg-knee bicycle)
Slow big boys (3 count down, 1 count up)
Slow leg raises (4 count down, 4 count hold 6″ off ground, 4 count back up)
100s took us right to 6am on the nose
Circle of Trust
Remember those who died for our country. A suicide bomber killed seven CIA officers at a remote base (Camp Chapman) in SE Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were Jennifer Matthews (45), Scott Roberson (39), Harold Brown (37), Darren LaBonte (35), Elizabeth Hanson (30), Jeremy Wise (35), and Dane Paresi (46).
Naked Man Moleskin
Getting through 7 rounds of this workout was pretty brutal, so shout out to Foreclosure who crushed 9 rounds! Thanks Old Maid for having our 6 today, and thanks Gisele for the coffee!