20200807

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create 31Heroes to remember our fallen heroes and take care of their loved ones.  Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.  Today, as a 501(c)(3) non-profit, they assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.  Through strategic alliances with other organizations they can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.  Since the first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, 31Heroes launched the initiative to support treatment for veterans suffering from Post Traumatic Stress Disorder and/or Traumatic Brain Injury.   For more info on the 31 Heroes foundation, click on the above pic.

Today’s event kicks off at 0600 at the Combat PT Tent.  Teams of 2.  As stated previously, due to COVID-19 safety precautions, this event is limited to AD, Guard, and Reserve military members only.  All others, please feel free to join us in spirit from your own location.

 

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 torso twists

10 Air Squats

10 tuck jumps

Pull up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

Barbell warm up:

With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thruster

WOD:

“Luke AFB 31 Heroes Tribute WOD”

31 Min AMRAP:

8 Thrusters (135/95)

6 Chest 2 Bar Pullups

11 Box Jumps (30”/24”)

400M Medball Run (20/14)

 

Athletes must wear masks for this WOD.  One partner begins the 400M medball run while the other partner goes through as many rounds as possible of the Thrusters, C2B Pull Ups, and Box Jumps.  When partner 1 finishes the run, the partners switch place and partner 1 takes over the AMRAP wherever partner 2 left off. Continue this rotation for 31 minutes.  Score = total rounds

 

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

C2B -> Chin Above Pull Ups -> Buddha Pull Ups -> Table Rows

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

 

Cool Down:

Roll out back and legs – 2 Min per body part

 

Couch Stretch – 1 Min per side

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