“Dirt Nap”

Friday, July 17th, 2020

Good luck to our athlete Michael McCarthy who will race in his first professional race at the Sebring Raceway today! Due to COVID his family can’t be there to spectate but we thought we could send some Rebel-Love to Michael via social media @michaelmccarthyracing  and his race will be featured on NBC Motorsports Gold.


Cadillac Grand Prix of Sebring at Sebring International Raceway

Friday: Michelin Pilot Challenge Advent Health 120 race, 2:30 p.m., TrackPass on NBC Sports Gold; WeatherTech SportsCar Championship practice, 6 p.m.

Saturday: WeatherTech SportsCar Championship practice, 10 a.m.; Prototype Challenge race, 11:50 a.m., TrackPass on NBC Sports Gold; WeatherTech SportsCar Championship qualifying, 1:55 p.m.; WeatherTech SportsCar Championship race, 5:30 p.m., NBCSN, NBC Sports App,, TrackPass on NBC Sports Gold

Work Out of the Day


Clean and Jerk Complex
On the 2:00 x 5 Sets:

1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk


“Dirt Nap”
3 Rounds For Time:
15 Hang Sq Cleans (115/85)
15 Lateral Barbell Burpees

Cap 15Mins

Optional Cash out:

(15 minutes)
3 Giant Sets:
10 Weighted AbMat SitUps
21 AbMat Situps (Unweighted)
30 Second Hollow Hold
1:00 Plank
:15 L-Sit


Join us this Saturday in saying goodbye (for now) to Coach Paul.

This Saturday at 8:00 am, Coach Paul and Coach Jaida are ready to coach you on your skills during open gym! Then, at 9:00 am, join Coach Paul in throwing down for a team (or individual) WOD in his last Saturday WOD. Don’t worry he will be back, but for now, we are wishing him well as he begins training at the Hillsborough Country Sheriffs Office.

31 Heroes WOD is coming up!

While the schedule on Saturday is our typical Saturday 8am Open Gym or 31 Heroes WOD and 9am 31 Heroes WOD, the schedule is a little more particular.

We have 11 ropes. Ropes will go to RX teams of 2 first. Then to scaled teams of 2. Subs for ropes will be a predetermined number of pull-ups. Note: we can’t “sterilize the ropes”, so rope use will be at your own risk and choice. They’re not something we can “clean”.

Yep, the good ol’ schedule book (soon to be history by the end of this year we hope!). 8/1 is set up. Please note the 8am and 9am options.

31 Heroes
31 Minute AMRAP
8 x Thruster 155/105
6 x Rope Ascent
11x Box Jump

1 partner works through reps while the other completes a 45/35# sandbag* run.
Note: Sandbags, like ropes, are not something we can commit to COVID cleaning. Use at your own risk. Other options for weighted runs include dumbbell and kettlebell and plate.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

The 31Heroes WOD will take place simultaneously across the globe and in our gym on August 1, 2020.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create 31Heroes to remember our fallen heroes and take care of their loved ones.

Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.

Today, as a 501(c)(3) non-profit, they assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.

Through strategic alliances with other organizations, they can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.

Since their first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, 31Heroes launched the initiative to support treatment for veterans suffering from Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

To donate, support the foundation or just buy a T-shirt (that supports the foundation), go HERE.


Army Sergeant Alexander J Bennett

Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL

Chief Petty Officer, SEAL Brian R Bill

Air Force Para Rescue Tech Sergeant, John W Brown,

Chief Petty Officer, SEAL Christopher G. Campbell

Army Chief Warrant Officer 4, David R Carter

Petty Officer 1st Class, Information Systems Technician, Jared W Day

Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara

Army Specialist Spencer C Duncan

Chief Petty Officer, SEAL John W Faas

Army Staff Sergeant Patrick D Hamburger

Staff Sergeant, Air Force Combat Control Team Andrew W Harvell

Chief Petty Officer, SEAL Kevin A Houston

Lieutenant Commander, SEAL Jonas B Kelsall

Master Chief, SEAL, Louis “Lou” J Langlais

Chief Petty Officer, SEAL Matthew D Mason

Chief Petty Officer, SEAL Steven “Matt” M Mills

Army Chief Warrant Officer 2 Bryan J Nichols

Chief Petty Officer, EOD Nicholas H Null

Petty Officer 1st Class, SEAL Jesse D Pittman

Senior Chief, SEAL Thomas A Ratzlaff

Chief Petty Officer, SEAL Robert J Reeves

Chief Petty Officer, SEAL Heath M Robinson

Petty Officer 2nd Class, SEAL Nicholas P Spehar

Petty Officer 1st Class, Cryptologist Technician Michael J Strange

Petty Officer 1st Class, SEAL Jon “JT” Tumilson

Petty Officer 1st Class, SEAL Aaron C Vaughn

Senior Chief, EOD Kraig M K Vickers

Chief Petty Officer, SEAL Jason R Workman

Air Force ParaRescue Tech Sergeant, Daniel L Zerbe

Bart, K-9







Open Gym or Endless OptionsA Seven and a Half Month Review of the Year