Date: 7/21/2018
Q: Acorn
PAX: Tollbooth, Puffs, Pocafee, Acorn
Warmup:
- Jog a lap
- SSH x 25 IC
- Windmill x 10 IC
- Arm Circles x 25 IC
- one legged box squats x 10 OYO
Thang:
21 -4 count flutter kicks (21 gun salute)
2100m Run
4 rounds (4 children)
10 Pull Ups (Month he died)
22 Sit ups (Day he died)
15 Push Ups (Year he died)
11 Burpees (11 Bronze Stars)
20 Air Squats (His years of service)
MSG Joshua L Wheeler who was Killed In Action on October 22, 2015. He was a US Army Special Forces Operational Detachment-Delta Master Sergeant. He served for more than 20 years and left behind a wife and four sons. MSG Wheeler “was a fan of old-school PT style workouts.”
The “Wheeler” Hero WOD was created by CrossFit 611 (Southern Pines, NC, USA). The idea came from the gym’s CrossFit Kids coach, Kelly Carp, and several other coaches got together to design the workout, which was first posted on the gym’s social media to promote a fundraiser they put on in November 2015 to benefit Wheeler’s sons. The significance of the numbers in the workout: 21 Gun Salute; 4 Sons; 10/22/15 – Date of death; 11 Bronze Stars; 20 Years of Service.
Mary:
- Penguin crunches x 20 IC
- flutter kick x 21 IC
It was an honor to pay tribute to MSG Wheeler with this workout.
COT followed by 100% attendance at Dunkin!