Manion WOD and Heavy Stairs

AO: Starting Line

When: 04/29/2023

QIC: Sirmixalot

PAX (15): Ace Ventura, Better Call Saul, Closets closets closets, DDoS, Janeway, LifeLock VPN, Lightweight, Script Kiddie, Sirmixalot, Suarez, toadstool, Zuckerburg/Snorlax, Weasley, FNG Dorothy, FNG Snap


On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates. His courageous acts allowed every member of his patrol to survive.

For his actions, Travis was awarded the Silver Star and Bronze Star with Valor. His legacy continues to grow through the work of the Travis Manion Foundation, inspiring people to make an impact by serving others.




Rucks worn during all of the Manion WOD – including warm up

Standard warm up fare – minus SSHs – which were added back in at the last bit just to satiate the Pax who hunger and thirst for SSHs apparently.

The Thang:

Thang 1 – Manion WOD (Modified version with ruck instead of barbell)

400 meter ruck/run – some pax did run with the ruck while others rucked around the track.

29 squats (with ruck) – Included the heavy sandbag which was shared by the pax for both the ruck and the squats.

Repeat 7 times.

Thang 2 – 11’s at the stairs – with 10 overhead ruck press toll on the middle landing.

Merkins at the bottom, LBC with leg extension at the top


I beleive that this is record attendance for SL but I am not 100% certain. In any case we had two FNGs – Dorothy (dad) and Snap (2.0)

Good conversations around the flag – YHC mentioned how part of the Manion WOD is meant to be more challenging than expected – but that pushing through helps us to become aware of our ability to go beyond what we think we can do.

Prayers and announcements

Coffeteria – lots of laughter and shared fun. Most of us were planning to be back at the park for the family focused 2nd F event at noon.

Naked-Man Moleskin:

This workout left me more smoked than I expected in a good way. Always an honor to lead.

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