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We wondered what HQ would follow up with after the 'Murph' and it was a curve ball that nobody expected. We've seen this in the past as a warm-up, where the weight pile is moved from the East side of the gym to the West side and back- but we've never seen it as a workout of the day.

As luck would have it, a torrential rain storm kept us inside using the Gym Tour lap (50 yards) multiplied by 2, which made things a lot easier than going across the street 50 yards and back, having to change direction.

Most folks stayed with a set load and just moved it a given number of laps until they had moved 700 pounds. Others moved different loads, adjusting as they went. John and Jeremy did a decidedly different workout than anyone else, actually moving the plates from one pile to another and back, which is a better interpretation of the instructions. Rigid flexibility, or flying by the seat of our pants? Either way, this was a super fun workout that turned out to be a lot tougher than we thought it'd be. Loved it. Thanks CFHQ.

Move 700 lbs. of odd objects 50 yards and back

                      Load          Time

Candice-     100-105       12:18

Casey-            135            8:35

Tammy-       75-105        16:39

Anna-              40            17:49

Juan-              100            7:48

Todd-            100            6:21

Sharon-           81            18:00

Hunter-           85              9:35

Tommy-         100            8:35

Caitlin-            65            15:52

T-                    90            7:23

John-                               29:33

The John Fenn plan

Great workout everyone. This was arm, and hand destruction of the first order, even for the faster finishers. Good job holding on tightly- literally. We moved sandbags, bumper plates, kettlebells, loaded bars, and the heavy duffel bags. It was even suggested that we use the Fireman's carry and carry each other around, which didn't go over too well. All and all a pretty fun time getting hammered.

Friday is a well deserved rest day. Use your extra time wisely and do something that feels good and helps you recover. The last cycle pounded us. Get some mobility: roll, smash, feather, floss, or band distraction- you pick. Get a massage, take a nap and dream nice dreams of killing the wods at CFSF. ICE anything sore, and camp out on anything gnarly. It's your business, take care of it. Your body will thank you.

"Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow."

-Mary Anne Radmacher

CFSF