FRFD Warrior Boot Camp with F3 Nation

Honor Through Action: Warrior Boot Camp with 4 Hero WODs

This 90-minute boot camp boasts four First Responder Hero Workouts - a powerful tribute honoring fallen first responders who made the ultimate sacrifice. Each WOD is intentionally designed by F3 Nation to be physically demanding, pushing participants to dig deep and give their all—because honoring true heroes should never be easy.

Whether you're a seasoned athlete or just beginning your fitness journey:

  Expect intensity—these workouts will challenge you. 
  Modifications are welcome—everyone can participate meaningfully.
  Push your limits—those seeking a serious test will find it here. 

WARRIOR BOOT CAMP HONOR WORKOUTS

Honor Workout 1: Detective Mike Doty - York County Sheriff's Office; EOW 1/17/18

12 Years of Service and 37 Years of Life

• 12 Hand Release Pushups
• Run 100 Yards
• 37 Bicycles
• Run 100 Yards

Badge # 809

• 80 Flutters
• 9 V-ups

End of Watch 1/17/2018

• 100 Yard Crab Walk
• 17 Diamond Pushups
• 20 Squats
• 18 Jump Squats

Honor Workout 2: Officer Jeff Shelton - Charlotte Mecklenburg Police Department; EOW 4/1/2007 & Officer Sean Clark - Charlotte Mecklenburg Police Department; EOW 4/1/2007

Sean Clark

DOB: 11/22/1972

• 11 Pushups
• 22 Burpees
• 19 Hand Release Pushups
• 72 Single Count Flutters

Badge # 3769

• 37 Crunches
• 69 Shoulder taps

Jeff Shelton

DOB: 9/9/1971

• Jacon's Ladder with Wide Arm Pushups; Run Hill with Donkey Kick & Run Back

Honor Workout 3: April 29th 2024

Deputy U.S. Marshal Thomas M. Weeks Jr. - U.S. Marshals Service; EOW 4/29/2024
Officer Joshua Eyer - Charlotte Mecklenburg Police Department; EOW 4/29/2024
Officer Samuel "Sam" Poloche - North Carolina Department of Adult Correction; EOW 4/29/2024
Officer William "Alden" Elliott - North Carolina Department of Adult Correction; EOW 4/29/2024

• 4 Rounds x 29 Reps: Rn 1/4 Mile; Star Jacks; Carolina Dry Docks; American Hammers (aka: Russian Twists)
   

Honor Workout 4: Richard Sheltra - Pineville Fire Department; EOW 4/30/16

• Jacob's Ladder: Bear Crawl/Burpees/Reverse Bear Crawl
• Jacob's Ladder: Run/Burpees/Reverse Run

COME FOR THE WORKOUT. COMPLETE THE MISSION. LEAVE TRANSFORMED.

*Every dollar raised from Warrior Boot Camp will go directly to support Chester County, SC 911 dispatcher, Melissa Westbrook.

Melissa lost 3 limbs to amputation as a result of medical complications earlier this year. Melissa has been a steady and calm voice, guiding first responders and helping her community members through some of their darkest moments. Now, Melissa is fighting her own unimaginable fight. She continues to fight each day with strength, courage, and faith. Your participation in this event has a very real impact on the life of a local first responder. 

FRFD Boot Camp is a part of First Responders Family Day 2025.