7 pax posted at Red Friday to test themselves with a CrossFit Benchmark WOD. Typically we try to find a Hero WOD to honor a fallen hero, but on occasion we’ll go with a Benchmark WOD.

Conditions: 62* with an occasional drop of rain.

Disclaimer: Given

Chelsea:

30 Minute EMOM (meaning you do the prescribed work and wait for the next mintute to rinse and repeat)

5 Pull Ups
10 Merkins
15 Squats

Miranda: (ab blaster)

10 V-Ups
20 Leg Raises
30 Whirly Boys (counting 1 side)
40 Flutter Kicks (counting 1 side)
50 LBCs
30 Second Superman
50 LBCs
40 Flutter Kicks (counting 1 side)
30 Whirly Boys (counting 1 side)
20 Leg Raises
10 V-Ups

Recover

COT

Announcements:
* Saturday’s workout is at the Ship with BenGay on the Q

Prayer Requests:
* We all need prayer

BOM

NMS:
* Due to P200 training I haven’t been a Red Friday regular and knowing that I wouldn’t be running much right after the P200 I grabbed the Q for the first Friday post P200. I’m still dealing with a little shin splint pain so running was off the table. As was explosive leg work, ie Box Jumps. Unfortunately when you are looking for a WOD that doesn’t have running or box jumps, your options are very limited. Then I saw that it’s been a while since we completed Chelsea, and I figured perfect. At first glance it seems simple, but once you get 9 or 10 minutes into it and you realize you aren’t half way though you realize it’s a true test.
* Props to Blu, Belle, and Quickie for making it all the way through the 30 minutes without missing a round! Y’all almost made it look easy.
* I on the other hand did not. I made it through 12 or 13 minutes and realized I didn’t have the gas in the tank to make it all the way. I mentioned to Pacer it doesn’t take long to get Boot Camp Weak and I’m definitely there.
* It was good to see the guys that didn’t make it all the way through keep pushing and putting in work. That’s the only way we get better. Nothing is gained from quiting. Even when you don’t have your A game. Which I did not.
* Since the WOD is only 30 minutes we had a little over 10 minutes left when the clock hit zeros. And there’s no point in wasting 10 minutes, so I said “let’s get our backs wet. I wasn’t looking forward to it, but oh well.
* Pusher mentioned that he had expected me to find a WOD named Miranda because of Blue Print’s “story”. So we named the Ab Blaster Miranda.
* UJ was missed this morning. Not only because he’s the Red Friday AOQ, but Beccausr Blu wanted his belt. Maybe UJ knew Mr. Belding was going to be a no show and wanted him to be present for the crowning of the March Madness Champions.

Until the next Q,
The Meter is paid in full…