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We love Hero workouts at CFSF, no better motivation to put out as much as possible and leave nothing in the tank. 'Falkel' is a monster session worthy of monster efforts.

'Falkel'
25:00 AMRAP

8 Handstand push-ups
8 Box jumps, 30" box
15 foot Rope climb, 1 ascent (*sub^mix)

Kathryn- Rx  10

Todd McK- Rx  8 + 8 HSPU

Russell- Rx  12

Tammy- Rx (20:00)  7

Derrick- Rx  9 + 8 Box jumps
Casey- Rx  10 + 5 HSPU

Eric- Rx  14 + 7 HSPU

Britt- 6 + 4 HSPU^

Teresa- 11 + 8 Box jumps*

Abby- Rx  12 + 8 HSPU

Erin- Rx  10 + 8 Box jumps

Jimmy- Rx  12

Candice- 11 + 8 Box jumps 24"

Richard- Rx  13

Quincy- 11*  24"

Delaina- 12 + 8 HSPU* 24"

Matt- Rx  8 + 8 Box jumps
Heather- 9 + 5 Box jumps* 20"

Jessica- (15:00) 10* 20"

Adam- (15:00) 11* 20"

Aly- (15:00) 10 + 1 Box jump* 20"

John S- (15:00) 6* 20"

T- Rx  13

Great workout everyone. Nice round totals Eric, and Abby. You guys smoked it! Outstanding work Todd McK, Candice, and Delaina, good job moving past the progressions.

We didn't split hairs on the HSPU. If you were inverted and getting them, you got them. Keep working on range, and hollow positioning. 

Thanks for the strong efforts from the puppies. Be pleased, not satisfied, and continue to hold on tight. 

A few guys had to mix up the workout a little bit. John, Dave, Byron- wise decision listening to your body. Discretion is the larger part of valor.

This workout is named in honor of  U.S. Army Staff Sergeant Chris Falkel, assigned to the 1st Battalion, 3rd Special Forces Group, who was killed on August 8, 2005 in Deh Afghan, Afghanistan.

www.trackmypr.com

Thanks for another great day of training and conditioning at CFSF. You are all TOUGH, and getting tougher each training cycle.

Ready to lead, ready to follow.

CFSF