The Win WOD and James Bond Walk into a Workout…

Preamble:

I saw a message on Twitter about F3 Brut losing his dad last week to cancer. Brut created a WOD for his dad who was a track/field and cross country coach at U of Illinois called The Win. So, it was time to make it happen!

Warm-O-Rama:

Mosied over to the SF parking lot for 13 counts of the following for Coach’s 13 NCAA championships:

• SSH
• Imperial Walkers
• Weed Pickers
• Mountain Climbers
• Plank Hold while I gave an intro and instructions

The Thang:

We grabbed a coupon from the pile and headed through the dark to the track.

It is summer and for me growing up that meant blockbuster action packed movies and what better action packed franchise is there and Bond? Playlist was a selection of Bond title songs from movies over the years:

• Live and Let Die – Paul McCartney and Wings
• A View to a Kill – Duran Duran
• Die Another Day – Madonna
• The World is not Enough – Garbage (yes, really)
• Another Way to Die – Jack White and Alisha Keys
• Goldeneye – Tina Turner
• Skyfall – Adele
• The Writing’s On The Wall from Spectre – Sam Smith

All exercises are 83 reps followed by 8 Burpees then next exercise

• 400 meter run
• Merkins
• LBCs
• Dips
• Shoulder Press   *coupon
• Squats
• Flutter kicks  Alpha Count
• Kettlebell Swings  *coupon
• 800 meter run

Time was running out so we returned to the flag

COT:

Here is an article on Coach Wieneke: Legendary Illini coach Gary Wieneke dies at 83

F3/FiA/2.0 family workout on Saturday 7/31 7:00 am at The Norseman

Darth Visor Memorial CSAUP on 8/21 at Big Creek AO (Fowler Park)

Naked-Man Moleskin:

My first Bond movie was Live and Let Die in 1973. I was 12. I had older cousins and all the big kids were going. I loved it and have been hooked on Bond ever since. This was Rodger Moore’s first Bond film so I was always on team Moore, not Connery. George Lazenby? Please no! When I look back at Live and Let Die now there are some really cringe worthy moments! Times have changed.

I’m still a Bond fan but Daniel Craig is by far my favorite. There is a Bond that can really kick some donkey!