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by Ryan Garcia



Memorial WOD for Robert Nowling

11.4K 940
  • For Time
  • 13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
  • Hand Release Push-Ups
  • Air Squats
  • Sit Ups

With a running clock, as fast as possible complete the prescribed work. Athlete must complete 13 Hand Release Push-Ups, 13 Air Squats, and 13 Sit-Ups for the first round. Then in the succeeding rounds, athlete will work their way down from 12 reps of each movement. Continue this pattern, down to 1 repetition per movement per round.

Score is the time on the clock when the last Sit-Up is completed.

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namesake photo

Background: This memorial workout is dedicated to Robert “Bob” William Nowling who passed away peacefully in his home in Laporte, Colorado on November 27, 2020. Bob was born to Robert and Lavina Nowling on October 14, 1929 in Council Bluffs Iowa.

After high school, he served in the United States Air Force during the Korean Conflict. After his military service, he attended Hastings College in Hastings, Nebraska and Iliff School of Theology in Denver.

Bob enjoyed camping with his family and became an avid marathon runner and bicyclist. He loved to travel, meet people, and explore new places.

Bob dedicated his life to the service of the Lord as a Methodist Minister in Nebraska and was a board-certified hospital chaplain. He served as the head chaplain at Swedish Medical Center in Englewood for over 20 years.

He is preceded in death by his parents, his first wife Jackie, his sister Marilyn Moore, and brother David.

Bob is survived by his wife Maria; his sister Sandra Krueger; his children Kenneth (Louise), Mary Hartman (Dan), Jenny Martin (Aaron) and David (Roxane). He has five grandchildren and five great-grandchildren.

Due to Covid restrictions, he will be inurned at a private service at Fort Logan National Cemetery in Denver, Colorado. Because of his passion to serve and help others, please make any donations to your local food bank to help those in need.

The workout was designed by Coach Ryan Garcia of Wild Horizons CrossFit @wildhorizonscrossfit. Bob was an athlete at Wild Horizons for 2 years. They trained 3 times a week for 1 hour each day. Bob had been showing signs of dementia, and his wife began implementing lifestyle changes in order to try and help him. The most prominent changes she made for him were relative to his nutrition and fitness. Coach Ryan said:

“I grew very fond of my sessions with Bob, and the bond we formed over the 2 years extended beyond the gym. I learned a lot from Bob, and working with him was a fun professional challenge that helped me evolve as a coach.

The nature of this workout is intended to be simple. In order to work with Bob, I reminded myself to keep things simple with him. We didn’t need anything fancy to be effective, and that’s what I wanted to express with this workout.”

The rep scheme signifies:
– 91 reps of each movement for Bob’s age when he passed
– 3 movements to represent the number of days they trained every week. Monday they worked upper body, Wednesday they worked lower body, and Friday was his functional day where they did a handful of skills and movements that mimicked tasks he would do in his day to day activities.

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