HERO workout in honor of LCPL Mary Eunice McGavin ??

AO: The Ridge

When: 01/22/2021

PAX:

Number of Pax: 15

Pax Names: 5-Putt, Beatbox, Blow Out, BoilerUp, Dilly Dilly, Hanger, Jimmy Neutron, Joe Dirt, Morticia, Neil Diamond, Pi 3.14, Sheldon, SkidMark, Vern, Woody,

Number of FNGS: 0

FNG Names:

QIC: Pi 3.14


The BackBlast:

Woke up at 4:15am, couldn’t find chalk in the garage. Wrote excercises on paper and taped them to cones. On the road by 4:45am. Arrived at AO and set up cones in North parking lot and headed back to flags

Conditions
16°, feels like 9°, windy and bone chilling

Announcement/Disclaimer:
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space..

WoR
High Knees slow pace OYO
High Knees in cadence (25)
SSH (35)
Hillbillies (20)
Abe Vigodas (12)
Arm Circles (10 fwd 10 bckwd)

Thang
HERO workout

Today we honor a fallen soldier Lance Corporal Mary McGavin

• 10 Blockies
• Run to the cone and back

• 10 Blockies
• 25 Merkins
• Run to the cone and back

• 10 Blockies
• 25 Merkins
• 50 Lunges
• Run to the cone and back

• 10 Blockies
• 25 Merkins
• 50 Lunges
• 100 Big Boys
• Run to the cone and back

• 10 Blockies
• 25 Merkins
• 50 Lunges
• 100 Big Boys
• 150 Air Squats

6MoM (more like 3 min)
American Hammers (25) Plank (1 minute)

SiteQ read Announcements from Slack Info Only channel

Naked Man Moleskin
Gratitude
Thank you brothers for joining me this morning. Get right. Live Right. Lead Right. Leave Right

Mary Eunice McGavin, Age 19 of Aurora, IL, passed away on Monday, November 2, 2020 while on Active Duty as a Lance Corporal with the United States Marine Corp in San Diego, CA.

Mary was a proud graduate of Oswego East High School and was looking forward to continued service to her country in the FBI after she concluded her duty in the Corps. Mary had a love for horses, inspired by her sister Margaret, a love for all sports inspired by her brothers especially pole vaulting and cross country running. She also loved her many adventures at church, in school, and around town with her sister Molly. Mary is most remembered for her kindness, smile and love of others.

“No duty is more urgent than giving thanks.” James Allen

Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³Crossroads, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. Lord, we they l thank you for Carmen Sandiego and his parents for their recovery from Covid-19. Thank you for Tourniquet finding a job. We pray for Blow Out’s mom who is battling cancer and Kristen Howard who is battling her third bout with cancer
In Jesus’ name we pray, Amen

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