The Bert Fallen Hero WOD – from Fracsac

Mr Rogers did a great thing by bringing the Fallen Hero theme to El Diablo. YHC signed up for the Q, or got signed up, but whatever. Getting to the AO early, the only other pax in the gloom was Mahatma. YHC was not alone, gonna be a good day! Wait, is that HG strolling down the path with his morning Joe? Three is good, then Channel Mullet and ThumbWar make it a handful.
Mosey to the field for a warmup. Regular warm up stuff. Another Pax joined, so that’s probably it. Head to parking lot for the WOD.

The Bert – Modified to fit 45 minutes

50 burpees – one pax does the cadence for 10 x burpees, next pax counts a 10 or 20 second rest then counts 10 IC until we go around to 50.

The last of the Pax showed up during the burpees making us 10 strong.

100 ‘mericans – Go around to each pax IC x 10 taking a rest at each set of 25.

100 walking lunges – same concept of 10 each pax IC but no rest.

100 squats – same concept with no rest

Now back down to walking lunges, ‘mericans and burpees.

Stopped right at 6:15

CoT

NMM

– YHC can take credit for not only introducing Hawgcycle to the IC burpee but for him actually calling the cadence. Unlikely story being in F3 for 10+ years but ok.
– Mr Rogers is not good at cadence. I mean, he can count, I think, just not well. He was wearing a weighted vest so there’s that. Both Dale and Frito Lay had amazing cadence. Oh, and Mahatma wanted to hear a clap at the top of his IC burpees, just gonna leave that sit for a bit.
– The Bert has a 400 M run after each evolution. We cut the lunges and squats short too. This was mentioned mid way through and HG became very upset. He kept saying we need to run the 400s. We ran around the parking lot once but that didn’t help.
– Thank goodness a nice lady was walking by and took our pic, sweat and timers apparently don’t mix
– Post CoT YHC hears “See ya Frac”, and HG is off on his 400m run. He really did want that.
– 2 years ago YHC would do 400m runs and a certain Pax would complain about it, not naming names but now he loves them. The power of F3!

Thanks for posting with me today. You make me better!

SYITG

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