This week is for the Frogmen who took the walk to Valhalla, we will never forget!
CrossFit: Michael, Three rounds of 800 meter run, 50 sit-ups, 50-back extensions.
Warm-Up:400 meter jog, 20-toes to bar, 20-med-ball dead-lifts.
Level-2: GHD
Level-1:Butterfly sit-ups and 10lb med-ball dead-lifts.
Elements: Four rounds, 400 meter run, 25-butterfly sit-ups, 25-10lb med ball dead-lifts.
CrossFit Kids:
Super Frogs:GHD
Leap Frogs:GHD
Tree Frogs:Three rounds, 200 runs, 20-sit-ups, 20-knees to elbows.
Tadpoles: Three rounds, stairs, 15-sit-ups, 10-knees to elbows.
Coaching Notes: Put out!
The boys were hanging out in the TOC when they heard Murph call over the radio that Spartan 01 was in trouble and needed help. They looked at each other with quiet determination and silently jocked up in there kit. They didn't hesitate, they didn't turn there backs in the face of certain danger, they knew one thing if Murph was calling for help than things were very bad, and no matter what no one gets left behind. They boarded two MH-47 Chinooks and set off into the night to bring there mates home. That night Eleven Seals and eight Army Night Stalkers took the journey to Valhalla together. Each of these men endured extreme punishment during training in order to be part of a small group of silent professionals. They didn't do it for glory, medals or ceremonies they did it for love and respect of them men standing on there left and right.
Yesterdays results
1) Daniel (16) 12:23, 2) Bill 21:44, 3) Matt 22:42, Jon L. 25:19,
