“First There”

“First There”
5 rounds:

30 Step Ups to a 20″ Step
20 Suitcase Deadlifts (2 pood, 1 pood)
05 Push-ups

Entire workout to be completed wearing a ruck (aka backpack). Mens prescribed load is at least 40 pounds. Women, at least 20 pounds. The removal of your ruck results in a 10 rep burpee penalty to be executed after all five rounds are completed. After removal of your ruck each movement completed without it results in an additional 10 burpees. Total burpee penalty shall not exceed 50 reps.

If completed as a group there is no time or score associated with this workout. Furthermore, the first athlete’s “there” must continue either completing step-ups without there ruck or assisting other participants until all athletes have cleared the field. Athletes who have completed the workout may assist other participants by carrying their pack or completing their penalty burpees.

Special EmerFit Suffer On Saturday at 3:00 P.M. May 29th 2010

Symbolism Behind The Workout

• “First There” is the motto of the United States Air Force’s Combat Controllers. Combat Controllers (CCT) are ground combat forces specialized in a traditional pathfinder role while having a heavy emphasis on simultaneous air traffic control, fire support and command, control, and communications in covert or austere environments.
• The rounds and reps symbolize the date May 30th, 2005 (5-30-2005). On this day Combat Controllers: Captain Derek Argel, Captain Jeremy Fresques, and Staff Sgt Casey Crate died in a training mission near Baghdad in support of Operation Iraqi Freedom.

Relevance of Workout To Emergent Fitness
By Chris Brown, Head Coach and Founder

Captain Jeremy Fresques was a Combat Controller in the United States Air Force and a big part of the inspiration behind Emergent Fitness. Jeremy and I were good friends throughout high school in Farmington, New Mexico. We took all the same classes, hung out with the same crowd, and often spent our weekends racing mountain bikes together. As often happens after high school I largely lost touch with Jeremy. I went south to New Mexico State University and he went north to the Air Force Academy. I saw him a couple of times during the holidays and he came down to visit Las Cruces once or twice. After we both graduated college our paths really diverged as we found ourselves in new places with new families and friends.

It was a shock on Memorial Day weekend of 2005 to receive word that Fresques had died in Iraq. It was also surprising to learn what Jeremy had made of his life. At the time I had no idea he was part of an elite special operations group with the responsibility of doing reconnaissance behind enemy lines and scouting potential landing sites for the soldiers that would follow his unit’s lead. The motto of the Combat Controllers is: “First There”.

As I came to terms with the loss of my friend I found myself inspired by what Fresques had done. While his service to his country is worthy of the utmost respect, I was equally in awe of the training he had completed to become a Combat Controller. The slideshow from his memorial service was a testament to his fitness and capability as a warrior, a husband, and an American.

At the time I was on a mission of my own to get back in shape and find some purpose to my life after my first four years of sitting in a cube in corporate America. A year later I had lost 40 pounds and I ran the Bataan Memorial Death March in Jeremy’s honor. By May 2006 I had also started CrossFit Fort Collins (aka Emergent Fitness). Over the last five years I have thought of Fresques often and his life always brings inspiration. His life stands as an example of the one thing I feel like I have really learned in this life: With hard work, determination, and the right attitude people can do amazing things.

Our mission at Emergent Fitness is to empower people by giving them a place where they can work hard with helpful coaches and supportive friends. Fresques’ friendly competition kept me going in high school and the stories I have heard from his friends in the Air Force suggest he did the same for them. In life and death Fresques helped many of us realize what we are capable of doing. He will forever be part of our mission at Emergent Fitness. Rest in peace, Jeremy.