Sloan
6 Rounds for Time: Finished in 32:58
416 yard Run
10 Sit-Ups
10 Mountain Climbers (each side)
10 Push-Ups
10 Pike Push-Up
10 Alternating Jumping Lunges (each side)
10 Air Squats
9 Burpees*
*On the 6th round, complete 11 Burpees (instead of 9)
With a running clock, complete 6 rounds of the prescribed work in the order written as fast as possible (“For Time“). For the 6th round, add 2 reps to the Burpees so athlete will have to complete 11 Burpees (instead of the 9 Burpees completed in rounds 1-5).
Score is the time on the clock when the last set of Burpees is completed.
This was a great workout. I used the first round - maybe the first 2 rounds :) - as a warm-up and tried to get faster. I also did the jumping lunges after the push-ups and before the pike push-ups for an arm break because I am so sore! Lol! Honored.
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Background: This workout is dedicated to St. Louis Metropolitan PD PO Nicholas Sloan (Badge Number 416) who was killed in the line of duty in St. Louis, Missouri on January 30, 2004.
This Hero workout was designed by Josiah Merritt, who is a certified soccer coach and the husband of Nick’s cousin. Nick, his girlfriend, and son, Gavin had become a big part of their life and family before his End of Watch (EOW).
Nick was a part of a specialized unit whose duties were to target individuals/groups that terrorized the city of St. Louis. On the day of Nick’s EOW, Nick and his partner were effecting the arrest of a narcotics distributor in the area of Enright and Taylor.
During the arrest, Nick and his partner found themselves in a fight for their lives with the suspect. The suspect was able to disarm Nick, and then shoot Nick and his partner. Nick’s injuries were lethal. Nick was shot above his vest with the bullet deflecting internally striking his heart. Nick’s heroic partner had the internal drive to keep fighting after being shot himself and knowing Nick had already been shot. His partner shot and killed the suspect and survived his own injuries, but Nick did not.
Nick was about as physically strong as they come and was a man who loved to workout. He paid the ultimate price while serving his community.
Nick left behind a young boy and a girlfriend, two sisters, and his mom and dad. He also left behind a wonderful extended family and an even larger family of brothers and sisters in blue. The outpouring of support and love after his EOW from his family and the public was incredible.
This workout is intended to remember Nick, the person he was, and the ultimate sacrifice he made while doing his part to make the world a little bit safer for the rest of us. The workout will cause one to question their will and provide several opportunities to quit or hold back.
The 416 yards and 416 total reps signify Sloan’s badge number.
