September 8th, 2017 By Chum

10 men abandoned their circadian rhythm to post under the Mint Hill ShovelFlag in honor two fallen heroes, USAF SSGT Travis L Griffin & Oakland SWAT sergeant Daniel Sakai

DISCLAIMER

• F3 Workouts are free of charge, peer-led. F3 offers no official training, qualifications, or certifications for its workouts or its leaders. (I am not a professional)
• F3 workouts are self-policing; modify the exercise as needed or stop as needed.
• F3 workouts vary in intensity; modify the exercise as needed or stop as needed.
• F3 workouts happen outdoors in relative to complete darkness outdoors over uneven ground. The risk of injury is high. Be careful where you step.
• If someone requires professional medical intervention during the time of this workout, we will call 911.

GRIFF

USAF SSGT TRAVIS L GRIFFIN | AGE 28

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

FOR TIME

• 800 METER RUN
• 400 METER NURB
• 800 METER RUN
• 400 METER NURB

DANNY

DANIEL SAKAI | AGE 35

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

20 MINUTE AMRAP

• 30 BOX JUMPS
• 20 PUSH-PRESS (CAROLINA DRY DOCKS)
• 30 PULL-UPS

NOTES

• Remember Everyone Deployed – that is the whole purpose of these RED Friday ventures is to remember the many soldiers, officers, and personnel who stand voluntarily on the front lines to maintain peace, order, freedoms, and our way of life.
• Always good to have travelers in the Mint Hill pax; TCLAPS to Man Down & Skipper coming to us from the Precinct!
• Excellent Take Out by Man Down – let’s remember our BRRothers and those being affected by the storms this week and weekend.

#REDFriday, Mint Hill Metal

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