AO: The Farm
QIC: Infinity
The PAX: Infinity, Running Man, Chile, and Rocketman (FNG)
Warm up:
20 SSH IC
10 Air Squats IC
15 Don Quixote IC
20 Arm Circles IC
10 Merkins IC
Short run
The Thang: Kalsu!
Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender. Here is the workout, pretty simple, really:
100 coupon thrusters, 5 burpees EMOM, starting with 5 burpees
After recovering from Kalsu, we used the F3 card deck to randomly choose the remaining workouts:
10 Alternating Side Squats IC
10 Ranger Merkins IC
10 Oblique Crunches, each side
10 Bonnie Blair IC
20 Heels to Heaven
Mary:
10 Rosalita IC
10 Hello Dolly IC
20 Flutter Kicks IC
10 American Hammers IC
10 Nolan Ryan, each side IC
Observations: Kalsu is a challenging workout. All the PAX stuck with it to the end, though, and got a great burn. No one passed out or spilled the merlot, as far as I am aware…
COT:
Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.
F3 The Capital 