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.
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