The “Don”

AO: Nirvana

When: 2024-09-07

QIC: Dosido

PAX (9): Buckshot, Dosido, Groundhog, Nacho Libre, No-See-Um, Pinkey, Special K, Sweep3r, turkey

Preamble:

The "Don" is a CrossFit Hero WOD named after U.S Marine Corporal Donald Marler, who died in combat in Iraq in 2006. This workout first appeared on the CrossFit website in early September, 2007.  After heavy modifications due to a lack of cross-fit equipment in f3, it was ready to bring to the table.

Warm-O-Rama:

Grab the cinders and other weights and walk/mosey to the track down the hill for:
  • 15 SSH (IC)
  • 10 weed pickers (IC)
  • and some arm circles.
with plenty to do, that's enough wasted time on a warmup.  

The Thang:

See the board, play the music, get to work.
  • buy-in= 2 laps
  • 66 curls
  • 66  kettle-bell swings
  • 66 V-ups
  • 66 thrusters
  • 66 burpee jump-overs
  • cash-out= 2 laps
Once all PAX completed the list, we hit the "grid iron" for some 4-on-4 touch football with an all-time, all-pro, quarterback in no-see-um. YHC put 23 minutes on the game clock and just pointed to 4 guys saying, "you 4 are together" and we were ready to rumble. it was quickly evident our QB had the skills for the job, it was also quick to see whichever team had groundhog would dominate pretty easily. His size and athleticism had the opponents scrambling to keep up, but alas, it was too much to overcome. The makin-it-look-way-too-easy- TD combinations of no-see-um and groundhog put us in the hole to stay for good. But we all a blast out there!  

COT:

Everyone's going through something. We prayed for healing, strength, and protection

Naked-Man Moleskin:

***final note: special shout-out to Buckshot who killed it on the ruck today carrying Wilson an extended amount of time and easily setting the fastest pace while under the extra load.  

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