YHC greeted by 4 Pax eager to get after it on a Monday morning! Welcome to F3, Frontier AO, no FNG’s, disclaimer read.
Warmup – SSH, Hillbilly, Imperial Walker, Moroccan night club, Michael Phelps, Reacher, Limp Member, Willie Mays Hayes, Peter Parker.
Mosey lap and along the route butt kickers, toy soldiers, walking lunge and A skips.
Sprints are a great way to elevate the heart rate and push max aerobic capacity. On a recent podcast with Andrew Huberman this is something we should do weekly.
10 Rounds for Time
- 100 meter Sprint
- 5 Burpees
- 20 Sit-Ups
- 15 Push-Ups
- 100 meter Sprint
- Rest 2 minutes between rounds. ( did a couple of slow 10 counts)
Background: This hero workout is dedicated to Kerrie Orozco, 29, who was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.
Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.
She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.
She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.
As we found out in the very sobering story of Officer Orozco, every day is a gift. Memento Mori , live in the present and make the best of each day!
Announcements – Volleyball with the guys at The Farm 1pm Saturday for all who can make it!
Prayers/Praise – Prayers for the Orozco family, Breeze daughter improving, Maestro’s nephew Seth is doing well and getting therapy, prayers for all the kids attending VBS and the volunteers as this could be a game changing moment for all of them in their faith journey. Finally, God please give us the knowledge of your will and power to carry it out!