Welcome to another edition of R.E.D. Friday. There were 6 partakers this day and half of us were sporting red. #overachievers. Speaking of overachieving, Triple Shift hauled in kettlebells of various poods for the workout. No need to do our kettlebell swings with drainage rocks this morning. #Thanks4ThePoods
Warm-up
SSH x 31; IW x 31; Abe Vigodas x 15; Low slow squats x 20; Good Mornings x 15; Tempo Merkins x 10
The Thang – The Iron Ranger Hero WOD
- 22 seconds of silence
- 94 Kettlebell swings
- 94 Merkins
- 94 Big Boi Sit-ups
- 22 Burpees
- 400 meter run
One round took most of the time. A few guys finished early enough to start the KB swings.
NMM
This WOD was created to honor, Army Ranger SGT. Joshua Rodgers. Born August 22, 1994, he died on April 27, 2017.
The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.
Josh was serving his third deployment in Afghanistan at age 22 when he was hit by small arms fire during a high stakes raid on the headquarters of Abdul Hasib, the leader of ISIS in Afghanistan.
Pray for his family and our other brothers and sisters deployed around the world.
