7 PAX decided to start their weekend off at Red Friday. I called in a favor from Tootsie Roll and asked to take the Q for the workout. My marathon training was modified somewhat this week and i missed my normal Tuesday Bootcamp and I wanted to ensure i got it in, but also wanted to dictate the work in order to be in good shape for my long run on Saturday. So i went with something with minimal running and not too much leg work.
It went like this:
Rene Hero Wod
7 Rounds for Time
- 400 meter Run
- 21 Walking Lunges
- 15 Pull-Ups
- 9 Burpees
Results:
Garvo
Duggar
Beano
Mary Ann
Southern Belle
Baby Blu
Tootsie Roll
(Unfortunately I lost the time records, but solid effort by everyone)
Read about Rene here:
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
COT/BOM
- As mentioned above, a solid effort by all which is what you expect at Red Friday
- Beano and Duggar jumped out in front early on and had me shaking in my boots.
- I am going to try to say this as delicately as possible and avoid ridicule, but we’ve got some dudes who have really reshaped their bodies. As the shirts came off at the workout, it is clear that Beano, Duggar and Southern Belle have taken their training to the next level. Good work guys. (I’m sure the others have as well, they just kept their shirts on)
- I appreciate all of the calls/texts etc over the past few weeks. Life sometimes throws curve-balls and I got a major one. That said, we are working towards reconciling our marriage/family and believe that is what’s best. Continue to keep us in your thoughts. A lot of healing will be necessary.