“THE GHOST”
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My dad was a State Trooper for 30 years and when he retired he worked for the Senate sessions. He served the state of Colorado with pride and always did his best to be fair and honest. My 3 brothers have followed in his footsteps in proudly serving our great state and country. My step dad lied about his age and at 16 joined the United States Army. He served at the end of WW II, Vietnam and Korea. He told many stories about his time served and his eyes told of the things he could not tell. He suffered from PTSD and many nights he would wake from nightmares of the things he saw. They are both gone now. On this Memorial Day weekend I pay tribute to them. They were both good men and taught me to love my country, and never take my freedom for granted. Remembering them both along with veterans, those who are in service now and their families. Thank You!!! ![]() In honor of our fallen heros this Memorial Day weekend. May we never forget the sacrifices made so that we may live a life of freedom. This is just one of many that gave all. God bless them and their families. Hero WOD: John Vigiano II Ladder 132 5 Rounds For Time: 10 Back Squat 225/155 40 Sit Ups 40 Push Ups John T. Vigiano II
EMOM 20 minutes Even: 10 American Kettlebell Swings 35/26 5 Burpees Odd: 15 Russian Kettlebell Swings 35/26 5 Burpees Strength
Squat Clean 5×5x5 Start @ 65% of 1 RM WOD 30-20-10 Thruster 95/65lbs Run 400m after each set For time: 42 medicine ball cleans 20/14 21 body-weight flooor presses 30 medicine ball cleans 20/14 15 body-weight floor presses 18 medicine ball cleans 20/14 9 body-weight floor presses “BETTY”
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March 2024
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