An A-list crowd of PAX descended upon the original mothership of F3Greenwood for this week’s Red Friday.  I look forward to Red Friday every week (well at least the ones I can attend) bc you get a chance to compete:  Against yourself, against the clock, against fellow PAX.  I love that component of Red Friday.  Several guys have committed to May Madness in an effort to push themselves further and it was on full display at today’s workout.  Several PAX in weighted vests and some faces not often seen at Red Friday.  Kudos to you guys.

Typically we honor a hero, but occasionally we throw in a nasty workout just to be different.  Here is what went down today:

Fight Gone Bad – we perform two versions (weighted and bodyweight)

3 Rounds:

5 exercises performed for 1 minute each.  Clock runs continuously.  Switch immediately to next exercise until all five exercises are complete.  (5 mins total).  1 minute rest, then one to round 2.  Complete three rounds.

Total reps for the entire 3 rounds is your score.

Weighted

Manmakers

KB Swings

OH Presses

Curls

Thrusters

Bodyweight

Burpees

LBCs

Squats

Merkins

Bonnie Blairs

Results:

Weighted

COT/BOM

• Solid effort from everyone.
• My apologies for the slow start.  I was a bit thrown off when I realized I forgot the sidewalk chalk used to keep score.  Thankfully I procured a pen and paper and Alpo was kind enough to jot down score between rounds.
• Likewise, Southern Belle saved the day by allowing use of his phone for music while my phone was keeping the time.  (Also saved the day by quickly switching the NIN song before it got to the part about wanting to “eff you like an animal”.  That would have been awkward.)
• Pinto’s first Red Friday.  Dude has jumped in full throttle and I love it.
• Weaver with an impressive performance.  Come join us more often!