WODS for the Week of 12.9.18

Never Quit!


2nd Lt. William Thompson USMC passed away after a valiant fight against cancer. We grieve Will yet praise God for the time, laughter, and bond of friendship we shared. Will ran his race, lived his life to the full, and fought the good fight of faith til the very end and never quit.
Will Thompson lived his life: With the kind of purpose, love, leadership, boldness, humor, and courage that can only be Divinely inspired.
Will was a warrior to the end. Just days prior to his death, with his average heart rate 140 and breathing 40 times a minute, Will stood, addressed his platoon, and gave them final orders:

Here is the Facebook link: (There is some language so be aware) 


Here is an excerpt from Will’s message to his platoon: ⠀

“I look weak right now but I promise you there’s no weakness in my body…and I’m not gonna let that s*** creep in and make a habit of it, you know?”
“What’s the number one rule?”, Will asked.
“Never Quit, sir.”, his Marines responded.
“Never Quit. Showing weakness is a surefire way – by letting it creep into your mindset, into your soul – that you will start giving up on yourselves. When you give up on yourselves, you will give up on others. And we can’t stand for that. Good to go?!”
“Yes sir!”.⠀⠀⠀

To Will’s wife Alyssa, to his family, and to his many friends I say, Never Quit, Be Courageous, have Faith that God has Will and is using death as a reminder of Will’s leadership and commitment to God, his country, and his friends and family.

As a tribute to Will this week, we will be performing the HERO WOD “21 Guns”. A 21 gun salute is the US highest display of honor.

WODDY’S in the Book!

Thanks to those who attended the 2018 Woddy’s.  We had a great night and thanks to Jeremy Mhire and Jenny Mhire for once again honoring and recognizing our members for their achievements this past year. Here is a little recap of the award winners:

"Say Hey"
Greg Louzader

"Most Improved Female"
Jacy Sensabaugh

"Most Improved Male"
Jack Haddox

"Witty Wodder"
Kathy Metz


"True Grit"
Brian Rice

The WILL THOMPSON "Learn to Never Quit"
Will Thompson and his wife Alyssa Thompson

Rest In Peace Will. You will be missed and your name will be forever carried on and “Never Quit”

WODS for the Week of 12.09.2018

Monday Short Interval @5:30 pm (12.10.2018)


Workout Description:

4 Rounds:

400 m run (Fast Pace)

Rest 1′

800 m run (Moderate to Fast Pace)

Rest 2′

Workout Detail:

This is an aggressive workout with little rest and moderate middle distance at the end of each round.

Your Pace:

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

Your Score:

The WOD will be for total time. Be sure to track and monitor your 400 meter run pace. Try to maintain that FAST pace each interval.

HERO WOD Thursday @5:30 pm (12.13.2018)

21 guns

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor.  In honor of you Will Thompson, we will give you a 21 Gun Salute this week.



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