130423

As Hero workouts go, this looks like a good one right off the bat. We'll need the extra motivation they bring as well.

'Schmalls'

800 meter run, then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then, 800 meter run

John- 31:59
Lynde-35:16
Kathryn- 36:25
David- 25:09
Derrick- 39:27
Todd McK- 42:00
Richard- 30:03
Russell- 34:43
Erin- 41:21
Eric- 31:15
Alice Anne- 35:13
Emilee- 1/2  20:43
Casey- 46:25
John M- 43:11
Sharon- 1/2 reps  43:41
Abby- 31:30
Dave- 1/2  19:34
Jimmy- 33:53
Shannon- 1/2  32:42
Candice- 39:43
Todd- 36:00
Teresa- 39:27

This was a long, difficult workout. Great job everyone. The word 'brutal' was thrown around a few times. This is why we train the way we do.

Many would have this workout at prescription if they had the Pistols. Practice them. Squats in the warm-up? Do a few Pistols. Embrace the suck.

Big THANKS again to Kathryn and XOSM, without whom CFSF would be in trouble all the time.

This workout is named for  U.S. Marine Corps Staff Sergeant Justin Schmalstieg, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, killed in the Helmand province, Afghanistan on December 15, 2010.

Thanks for showing up on a tough day. Thanks for the fuel.

Remember Open Gym tomorrow 0600 - 0700, and 5:15pm - 6:15pm.

Do more. Be more.
CFSF