131223

We closed out the 2013 Winter Circus with what was going to be the third Hero workout, but due to heavy rain we switched out Schmalls for Culbreth. Rigid flexibility.

'Schmalls'

800 meter run
2 rounds of:
50 Burpees
40 Pull-ups
30 Pistols (*prog)
20 Kettlebell swings, 53/35
10 Handstand push-ups (^prog)
800 meter run

Russell- Rx  31:02
Rebecca- Rx  42:30
Shar- (1/2)  31:30
Derrick- Rx  38:18
Erin- Rx  37:04
Matt- Rx  36:36
Quincy- Rx  29:55
Megan- (1/2) 22:7*^

Great workout everyone, and congratulations- YOU DID IT! ...it's over?  YES. The 2013 Winter Circus is in the books, and you all did a really good job hanging tough through 18 consecutive monster sessions- and we thought we were bad ass for getting three in a row in 2008... Ha!

You are capable of doing anything you work hard enough for.

This workout is named in honor of  U.S. Marine Corps Staff Sergeant Justin Schmalsteig, assigned to the 1st Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, who died on December 15, 2010 while conducting combat operations in the Helmand province, Afghanistan.

2013 Winter Circus:

Barbara                        Whitten
Linda                           Boom, Boom, Pow
Annie                           Culbreth
Georgia                       Jerry
Charlotte                     Michael
White                           Lumberjack 20
Jackie                           Griff
Elizabeth                      12 Days of Christmas
Nicole                          Hopper/Interval generator
                                     Schmalls

Thanks for your enthusiasm and energy, and thanks for another great day at CFSF. The next training day is December 27, normal schedule.

CFSF wishes everyone a very merry Christmas. Ho Ho Ho!

CFSF