7 pax gathered in the cold at RED Friday to honor S01 (SEAL) Jason Dale Lewis. Most of the pax who have been around for a while usually expect me to choose a Hero WOD with a good bit of running, but today I went in a completely different direction and chose a workout that could be done in  a very small space with no running involved.

When I arrived at the Epicenter, only Meter Maid was present. For several minutes, I thought it might be a 2 man workout, but finally a few cars began to pull in and by the time 5:15 rolled around we had a nice little crowd for a RED Friday.

At 5:15 I gave the disclaimer, explained the workout, and we got started.

HERO WOD JASON:

100 squats, 15 pullups, 15 dips

75 squats, 30 pullups, 30 dips

50 squats, 45 pullups, 45 dips

25 squats, 60 pullups, 60 dips

This workout may not look like much on paper, but it is a true test. Those pullups and dips are grueling!

Results:

Tootsie Roll – 30:48

Baby Blu –  32:02

Quicky – 34:05

Dixie Chick – 36:27

Meter Maid – 36:45

Encino Man – 41:16

Sleepy – DNF, but what a way to start F3, on a RED Friday!

Time was called at 6 and we circled up.

COT

Count, Names

Announcements: Saturday BC at the Epicenter, 6AM, Pusher is your QIC.

Closed in Prayer

NMM:

Welcome FNG Sleepy (Kevin Cullens)! Someone convinced this guy to post for the first time at RED Friday! I’m not sure how good of a friend that person may be, but they must have put forth a pretty convincing EH. It was great to have you join us, Sleepy! We will see you tomorrow at the Epicenter.

RED Friday is a unique workout compared to other F3 boot camps. Normally we stay in a group and work together without trying to “finish first”. RF brings in the element of competition. Not necessarily against each other (although some may see it that way), but more against one’s self and the clock.

In an effort to finish at fast as possible, one element that can fall by the wayside is proper form. It is important to remember that the best way to avoid injury and get the most out of each exercise is to practice proper form. Keep that in mind the next time you are starting to rush through a set of exercises at any bootcamp. Modification to a similar exercise that can be executed properly is always better than risking injury by sacrificing proper form in an effort to rush through the work.

Great work today men! Thank you for posting today and thank you for pushing me to be better every day.

DC