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Quite a lot of what we do at CFSF has evolved from an idea, or request from one of our members. We add 'The Marine' warm-up to that list. Thanks Paul.

'The Marine'

1000 meter run
Max Sit-ups in 2:00
2:00 rest
Max Push-ups in 2:00
2:00 rest
Max Pull-ups in 2:00
                        
                    1000m     Sit-up     Push-up     Pull-up
Teresa-         5:10          74            29              35
Paul M-        4:00          55            54              21
Carrie-         4:59          59            33              26 rev pu
Todd McK-  4:12         58            45              25
Candice-      5:15          57            37              25
Casey-         5:14           75           38              36
Juan-            4:24          56           47              41
Kathryn-      5:05          74           45              29
Dave-           5:01          50           50              28
John M-       4:39          56           45              25
Mary-           5:53          50           40              26 re pu
Quincy-       5:16          62            29              11 band
Paul-            6:02          53           45               20 band
Russell-      4:07           80           53              41

Our warm-up is their workout. Our workout:

21, 15, 9 reps:
225 pound Deadlift
135 pound Overhead squat

Teresa- 95/45  6:14
Todd McK- 105/55  9:30
Candice- 105/55  8:38
Casey- 225/115  10:49
Juan- 165/75  8:02
Paul- 125/45  12:23
Russell- 185/95  9:53
Kathryn- 95/45  4:57
Dave- 135/75  8:25
Quincy- 135/95FS  14:44
John M- 156/65  11:30
Mary- 75/45  8:45

Great job everyone. This was a heavy day, and you all held on tightly through to the end. HOOYAH!

Happy birthday to the U.S. Marine Corps, and a thanks to all the CFSF members who are Veterans. We thank you for your service. Freedom is not free. It has been purchased by the generations of warriors both past and present. For this we are eternally grateful.

www.paleomg.com

Semper fidelis
CFSF