19 men came together to honor two fallen heroes on the Friday before Memorial Day weekend. YHC decided to do the JT Hero workout and the Brenton Hero workout this morning.
EC
Coco started shortly after 0500 on: Every minute for 30 minutes complete: 5 pull-ups, 5 push-ups, 5 squats, 5 KB swings. Spooky joined Coco in round 22 after setting up for the Thang.
Warm Up
30X IC SSH, 10X IC Imperial-Walkers, 10X slow air squats, 10X slow merkins, 20X IC mountain climbers, 10X IC arm-circles forward then backward
 
The Thang
Jeff Taylor (“JT”) workout:
21-15-9 Reps

• Handstand Push-Ups
• Dips
• Push-Ups

We used the boulders in the park to support our handstand push-ups and rock-gripping dips. Feet up on the top of the boulders. Then gripping the side of boulders to complete dips.
“JT” is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
 
Next, the Brenton workout:
3 Total Rounds

• 150” Triple Jump Burpees (burpee then three jumps)
• 150” Bear-crawl

Bonus for finishing a round first: SSH with a burpee every 5 seconds until all pax are back.
“Brenton” is in honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
 
Lastly, run to the roller-hockey rink. Spooky”s pain-stick game:
Pax line up behind the end-lines on either side. Five pax are given swim-noodles and start in the center circle. Similar to a game of Sharks and Minnows: pax (“minnows”) must sprint from one end-line to the other side and try to avoid getting hit with the swim-noodles (“sharks”). If a pax is hit with a swim-noodle then three burpees and pax gets the swim-noodle that hit them (switch roles from “minnow” to “shark”).
Pax that successfully run across without getting hit with a noodle perform five merkins and then get ready to sprint across again.
A solid 15 minutes of this game was a great way to finish: sprints, merkins, burpees.
 
Mary
39 IC Flutter kick, 30 IC LBCs, 20 WWIIs, 20 diamond-grip merkins, 20 box-cutters
 
COT
While HERO workouts are meant to challenge us and to help us remember those who have given the ultimate sacrifice for our freedom, we need to also remember everyone deployed. Help the Special Ops Survivor Project. Major Payne has organized an event at Top of the Hill on June 9th, 7-9pm (TOPO is donating a $1 per beer) and a fundraiser. Finally, thank a veteran the next time you see one. Help them remember that we appreciate what they do.