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We love Hero workouts at CFSF and can't get enough of them. You can bank on seeing 'Omar' again during the Winter Circus.

'Omar'
95 pound Thruster, 10 reps
15 Bar-facing burpees
95 pound Thruster, 20 reps
25 Bar-facing burpees
95 pound Thruster, 30 reps
35 Bar-facing burpees

Richard- Rx  15:36
Lynde- 65  15:32
John- Rx  15:12
Todd McK- 35  12:12
Derrick- Rx  19:43
Russell- Rx  14:04
Casey- Rx  18:56
Erin- 65  14:55
Allie- 45  14:38
Tammy- 65  17:16
Kathryn- 65  17:17
Shannon- 65/45/35  31:52
John M- 65  20:00
Holley- 55  26:21
Lex- 65  14:56
Dave- 85  21:03
Candice- 55  19:20
Todd- Rx  14:23
CJ- 20  20:00
Jordan- 45  18:01
Teresa- 65  13:47
Jimmy- Rx  16:13
David- 75  22:06
Stephen- 75  23:41
Delaina- 35  17:42
Heather- 35  19:19
John3- 75  14:41
T- 85  18:00

Great workout everyone. This was a heavy volume session. Good job hanging tough through to the end.

The general feeling was that the Bar-facing burpees made the Thrusters feel a bit easier today. Pretty impressive shift that demonstrates the potency of the Burpee, huh? Maybe we should add a few Burpees in with 'Fran' and call it 'Fromar'? Circus stuff alright...

Our mutants in training destroyed this workout and did it quickly. Good job CFSF mutants! Also, good job puppies- CJ, big THANKS for the super strong effort you put forth. That motivates everyone.

Welcome Iyana, Ivey, John3, and Sarah. Drink the kool-aid, and come back.

This workout is named for  U.S. Army First Lieutenant Omar Vasquez, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, killed on Aprill 22, 2011 in Numaniyah, Iraq.

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