141229

Our first day back after the Winter Circus and POW! Right in the nose. Second verse just like the first, and after nine previous Hero workouts, another Hero workout. Welcome back, and thanks CFHQ.

'Luke'
400 meter run
155 pound Clean and jerk, 15 reps
400 meter run
30 Toes to bar
400 meter run
45 Wall ball shots, 20/16
400 meter run
45 KB swings, 1.5 pood
400 meter run
30 Ring dips
400 meter run
155 pound weighted Lunges, 15 steps
400 meter run
                                        C+J        KB        L
Todd McK- 42:01            45          35        35
Paige- 1/2 reps 30:48        45          30      
Tammy- 1/2 reps 24:48     65          35    
Teresa- 33:11                   75          35        75
Jeremy- 33:40                   85          53        85
Todd- Rx  32:12
Caitlin- 30:15                    55          35        55
Juan- 32:50                      85           44        85
Stephen- 35:37                 95          53        95
Caroline- 1/2 rep 29:17    45          26      
Matt- 38:18                     135         53        95
Tommy- 35:51                  65         35        65
      
Great workout everyone, and super good job going Rx'd Todd. That's wicked strong fuel for everyone. THANKS! The goal of a chipper style workout is to just keep moving at a manageable pace and finish strong. Even the CFSF runners had difficulty finishing strong today. That's a cool 1.75 miles, a quarter mile at a time.

Todd O killing the Loaded lunges!

This workout is named in honor of Marine Staff Sergeant Leon Lucas, assigned to the 3rd Battalion, 4th Marine Regiment , who was killed August 1, 2011 in the Helmand Province, Afghanistan

Tuesday will be the last day to train until Friday, January 2 when we will resume our normal schedule. Thanks for another great day at CFSF.

3-2-1 Go!
CFSF