Date: 2026-10-21
AO: The Aerie
Q: Rocketman ,
PAX: Chasqui, Trifecta, Lonestar, Rocketman, Hobbes
FNGs: 1 Hobbes
COUNT: 5
WARMUP:
SSH, Windmills, Grady Corns, No Moneys, Copperhead Squats
THE THANG:
Six years ago, this is the workout that introduced me to F3: https://f3thecapital.com/2020/10/20/kalsu-at-the-farm/
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
Strategy
Prior to the start of the workout, decide how many thrusters you can realistically complete every minute (remember you always start with 5 burpees). Stick with that number, no matter how much it hurts. For example, if you get 5 thrusters every minute, you’ll be done in 20 minutes.
Result
19 minutes
After recovering from Kalsu, we executed the following:
10 Alternating Side Squats IC
10 Merkins
20 LBCs
10 Bonnie Blair IC
10 Heels to Heaven
MARY:
10 Flutter Kicks
10 American Hammers
ANNOUNCEMENTS:
* Oct 30/31 Old Rag sunrise hike event
* Nov 7th: The Grunt in DC
COT:
“Carry each other’s burdens, and in this way you will fulfill the law of Christ. Galatians 6:2”
The word burden here means “a weight of personal and eternal significance.” Character flaws, struggles, moral difficulties… and we are called to bear one another’s burdens, to come alongside one another, and to help shoulder the difficulties of trials and temptations.
I’m thankful for each one of you who has helped me carry my burderns and shared your burdens with me.
