Hero WOD 18D

Today we’re honored to dedicate RED Friday to all of the life savers in the combat zone, especially the Special Forces Medic – The 18D


Special forces medical sergeants are considered to be the finest first-response/trauma medical technicians in the world.

Though they’re primarily trained with an emphasis on trauma medicine, they also have a working knowledge of dentistry, veterinary care, public sanitation, water quality and optometry.


Due to the wide variety of missions, special forces medical sergeants are trained swimmers, paratroopers and survival experts, as well as trained in many forms of combat. Training for the special forces medical sergeants consists of 60 weeks of formal classroom training and practice exercises.

Some of the skills you’ll learn are:

• Physical conditioning, parachuting, swimming and scuba diving

• Using land warfare weapons and communications devices

• Handling and using explosives

• Bomb and mine disposal


• Readiness to accept a challenge and face danger

• Ability to stay in top physical condition

• Interest in medicine and science

• Ability to remain calm in stressful situations

Today at Mayfair Park, in the vb court!

R.E.D. Friday @vb court

  • 120ft sled drag 95/45 (+)
  • 120ft renegade row 53/45/26
  • 120ft kb walking swings
  • 120ft kb lunges
  • 120ft sled drag
  • 50 x kb cleans
  • 50 x kb sit ups
  • 50 x kb pp
  • 50 x push ups
  • 120ft sled drag

Great quick info IG video of 18_zulu

Hero WOD Moreno

Today we Honor Captain Jennifer Moreno

US Army

KIA 131006 Afghanistan while responding to help fallen soldiers wounded by explosives.

  • 2km run with vest/ruck
  • 20 x burpee pull ups
  • 100 x flutter kicks
  • 20 x burpee bj
  • 100 x flutter kicks
  • 20 x burpee pull ups
  • 100 x mountain climbers
  • 20 x dips

Partner Hero WOD

R.E.D. Friday Hero WOD -‘Chapman’

A Hero in all rights. Awarded the Congressional Medal of Honor, our Nations Highest Award!

Here is his citation –

Partner Hero WOD – Vests On!

Buy in – 150 x kb swings (tag team)

Then **

  • 100 x push ups
  • 100 x mb sit ups
  • 100 x kb cl to OH
  • 100 x bj
  • 100 x sb cleans


• One Partner runs 200m

• Other Partner exercises

• Tag team after every run until exercise reps are finished

• All reps must be complete before moving on to next exercise

R.E.D. Friday – Celiz

R.E.D. Friday Memorial WOD

SFC Chris Celiz – KIA 7/18 Afghanistan


For time – ruck / vest optional

Ruck (10/20#) Vest (15/20#)

1 mile run

  • 75 x H.R. push ups
  • 75 x squats

1 mile run

  • 75 x sit ups / crunches
  • 75 x bj
  • Take this memorial WOD to Honor Celiz. What he stood for. What he Fought For. What he gave his life for!
  • We Honor you Celiz!
  • RLTW! DOL! Sua!
  • Wet, humid, and sweaty

    Wait, you mean we have to run up there before we do the push ups and squats? (‘Nene)

    Yes, she was working late and was not hydrated enough for today’s workout. It entailed running up and down the 10 times with a set of five (5) push ups and squats both at the top and bottom of each lap.

    Yes sir it was a hoot just getting to the hill walking through ankle deep mud, standing water and field grass chest high. Oh I forgot we also had to do this with a vest (20/15#) respectfully.

    I for one enjoyed getting my butt handed to me in this manner since mud will always make me feel much cooler and the dew in the foliage was welcomed. Push ups were ok, not fast just steady.

    Looking over at ‘Nene she was having none of it. Had I said anything other than keep it up, or looking good my head would have been cleanly pulled off of my shoulders. Did I mention she was very tired and dehydrated? Yeah, just slightly.

    Yet, as we finished the WOD in memory of a friend I gave Thanks.

    For you brother

    MSG Emigdio Elizarraras

    7SFG / 3BT

    KIA -020228