Friday, 9 June 2023

This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan while conducting a Close Protection mission.

The men were killed when their armored G-Wagon was struck by a roadside bomb near the Gumbad platoon house.

Cpl. Dinning is survived by his parents, Lincoln and Laurie Dinning, and by his younger brother, Brandon.

Cpl. Payne is survived by his parents, Dave and Nancee Payne, brother, Christopher, his wife, Jody, and kids, Jasmine and Tristan.


Join us today, Friday, 09 June, at any class time for FREE!

No fitness experience needed!



Hero WOD

“The Payne Train” (partner variation*)

300m Run

5 Rounds of Cindy**

300m Run

4 Rounds of Cindy

300m Run

3 Rounds of Cindy

300m Run

2 Rounds of Cindy

300m Run

1 Rounds of Cindy

300m Run


For time

(37:00 cap)

*Each partner will run 300m, one at a time running. Partners will alternate exercises throughout the WOD. I.E. A runs, B runs, A does plu (rd1), B does pu, A does sq, B does plu (rd2), etc…. Continue alternating pattern even through the runs. Partners tag every time they switch.

**1 Round of Cindy consists of 5 pull-ups, 10 push-ups, 15 squats.



Post results and experiences to comments


  1. Ptr w/ Vernice 37:12

  2. sflynn says

    29:45 Rx with Coach (Kile shadowed)
    Jimmy Rx
    I did Rx+ with 14# vest
    All 10 PU UB each time

  3. Kim Owens says

    Partnered with Debbie Denton. 37:14. 70+ mods

  4. Vernice says

    What John said! He did regular, I did 70+

  5. Missy Orta says

    Partnered with Daniel/Brandon
    Shadowed Brandon
    Thick and thin blue bands pull-ups
    Working on wider grip
    24 in box first 4 rounds
    30 in last 3 for pushups

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