571

Tue, Nov 3, 2026•Rapho Park
571
43°
Clear (89% humidity)
6 mph E
DATE: Tue, Nov 3, 2026
AO: Rapho Park
Q: Sunspot
PAX (14): Big Blue, Brush Fire, Bunyan, Burnout, Caterpillar, Double Mint, Flame, Hoochey Coochey, Jorts, No Show, Rocket Man, Sand trap, Starlite, Sunspot
BACKBLAST:

14 💪 for an 0430 WO. Love the guys keeping this part of their regular weekly dose of medicine. Today we went back to 2021 Week 4 for the 571 WO where we paid homage to a PAX who lost his M after 571 battling cancer. Here is what we did…


Warm up

SSH x20ic

Arm circle x10ic

Circle arm x10ic

 

The Thang

 

400 meter run

  • 25 sit-ups
  • 20 squat thrusters
  • 20 curls
  • 15 burpee block jump over
  • 14 block swings
  • 10 high pulls
  • 10 HR merkins

Repeat for 4 of 5 rounds

400 meter run

 

Had we completed all 5 rounds we would have had 571 reps (including the laps) . We got 456 reps + 2 laps

 

Mary

None

 

COT

Way to come out and work hard! We did this one different and stayed together to help be that extra encouragement to get that extra rep in. Good focus on form for quality reps over quantity. Hat tip to Brushfire for still posting even by modifying the WO. Still chose the harder thing and got outta the fartsack to get #BetterThanYesterday ! Love that guys know they can modify as necessary with no shame behind it. We chose to be there to push as hard as we can. Good work all around.

Thanks for following my lead today fellas!

Until next time,

 

Sunspot OUT!