A solid group of 7 woke up and started their holiday weekend with a hero WOD at Greenwood’s toughest workout of the week, Red Friday.  Today proved no different as the PAX took on what appears to be one of the easier hero workouts on paper.  I mean it’s only KB swings, burpees, and situps, what could be so difficult?  No running, no pull ups etc.  Well it’s tougher than it appears.

It went like this:

Hansen:

5 Rounds for time

30 KB Swings

30 Burpees

30 Big Boi Situps

Results:

Uncle Jesse – 22:52

Duggar – 25:54

Meter Maid – 26:59

Sugar – 27:19

Dixie Chick – 31:16

Mary Anne – 31:59

Encino Man – 37:22

Progress – Last time (7/28/17) we completed this WOD the best time on record was 29:46.  We had 4 guys finish ahead of that time.  Put in the work and it will pay off.  Great job guys!

COT/BOM

• Quality work from everyone.  Good to see the encouragement until the end.
• The music started slow for some PAX as we got deep into a Ghost>Weekapaug Groove (Phish) jam to start things off, but I think it sped up (much like our heart rates) as the workout progressed.
• We were close to having a red Friday merlot, but I think it was held back.
• Duggar may need to reimburse the County’s lawn care dept as he absolutely chewed up his section of turf.  Side note – the turf was nice and dry on the other side of the sidewalk.  Right Sugar and Mary Anne?
• Good turnout at Starbucks afterwards.
• Alpo was missed.
• Crud Wars>The Crud Strikes Back>Return of the Crud>The Last Crud