- When: 11/25/2023
- QIC: Saigon Sam
- The PAX: Jobu, Oops, SpaghettiO’s, LeftTurn, Gru, Pong, Worm, Green Machine, Valdez, DDay, Spray Tan (FNG), Fracker, AirBags, AntMan, SweetChild, Lenny (Downrange from Spacecoast)
Welcome to F3, Hardnocs AO, FNG’s, disclaimer read. Mission, Principles. Count a Rama.
“It’s not happiness that brings us gratitude. It’s gratitude that brings us happiness.” – Anonymous
Warmup – SSH, Hillbilly, ,Michael Phelps, Reacher
Mosey towards pull up bars, along the way lunge walk , toy soldier, stop at the wall for static lunge wall sit combo and then mosey to pull-up bars all Pax did a max set while all others in held low plank.
Mosey back towards Spray park side shuffle, tempo squats, back peddle, mosey to Spray parking lot.
The Thang:
“The Kerrie”
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.
COT:
God gave you a gift of 84,600 seconds today. Have you used one of them to say thank you?” – William Arthur Ward
Let’s all keep up the practice gratitude and look for opportunities each day to be thankful and say thank you! Aye!
Announcements:
Christmas Part December 16
Palencia Pop up workout next Saturday
Prayers for safe travel and peace in the world.