140513

This was a good one. Totally gassed. Great job everyone, on a very humid day no less. These only make us tougher, and more resilient. Good try CFHQ. We're back, and we'll come back every time...

'Helton'
3 rounds:
800 meter run
DB Clean, 30 reps
30 Burpees

Russell- 40  42:15
Alice Anne- 10  39:55
Dustin Y- (2) 15  29:33
Todd McK- 15  40:45
Paige- (2) 10  34:29
Eric- 30  43:08*
Klare- (2) 8  21:39
Megan- (2) 20  28:40*
Paul- 25  40:38
Kathryn- 15  38:35
Mary- 10  44:30
Teresa- 15  42:57
Sharon- 1/2  8  30:52
Stephen- 20  35:41
Caitlin- 10  31:53
Todd- 30  37:47
Tommy- (2) 20  34:30
*row sub

-puppy scale-

3 rounds:
800 meter run, 1/2 reps

Jill- 8  33:58
Joan- 10  34:06
Juan- 15  36:50
Alan- 15  37:33

Super good job everyone! This was a tier one a$$ kicker. But that's why we do it- right? Right. Was this one long enough for you Todd? After a few spot on predictions he's called, he said we were in for a "long one".  I hope this was it.

'Helton' is definitely a gut check. Quincy- good job.

Welcome back Megan. It's great to see you rolling again. Also great to see AA at lunch. Just like old times, huh? -Queen Anne's Revenge, or misery loves company. Welcome back Dustin Y, and Klare as well.

Karla, Junior- thanks. You both are welcome back anytime.

So, has the Doubles practice been paying off? Are you getting them? You will.

www.trackmypr.com

Track.

This workout is named in honor of  U.S. Air Force Security Forces 1st Lieutenant Joseph Helton, assigned to the 6th Security Forces Squadron, who was killed on September 8, 2009 in Baghdad, Iraq.

Wednesday is a rest day. We need it! Open gym 5:15-6:15 for anything from a missed wod, to mobility. Be sure to thank Instructor M.

Use this extra time wisely and do something that feels good and helps you recover. Did you hit the cold water immersion link from last week? If not, here's another:

http://en.wikipedia.org/wiki/Ice_bath

Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong efforts and fuel. YOU PEOPLE ARE AWESOME! Seriously, you are.

Hi green door!
CFSF