RED Friday’s #’s are often times lower than most BCs here in F3 Greenwood. Every once in a while we’ll have 8 or so guys post. Most days we may only have 3 or 4. I’ve also posted when there’s only been 2. But numbers don’t tell the whole story.  The one thing that can’t be denied is the effort put out by the Pax in attendance. The quality of effort is always top notch. Watching that level of effort is contagious. It motivates you to max out on your effort. Just when you feel like you are at the point where you have no more to give you see the guy next to you, just ahead of you, or just behind you busting his ass.  So you dig a little deeper and find another gear. And with that, I’ll take Quality over Quantity every day of the week.

On this RED Friday, 4 Pax knocked off a little frost and went big time on a not so Small Hero WOD.

“Small” is a Hero WOD named in honor of U.S. Army Staff Sergeant Marc Small.

Click here for more info.

CrossFit version:
3 rounds for time
1000 M Row
50 Burpees
50 Box Jumps
800 M Run

Since we have no row machine here’s how we modified things.

F3 Greenwood version:
3 rounds for time
1000m Run
50 Burpees
800 M Run
50 Box Jumps (Swapped order)

Results:
Uncle Jesse 0:46:56
Meter Maid 0:51:03
Juggernaut 0:54:07
Sour 0:54:48

Count-o-rama
Name-o-rama

Announcements:
* Saturday’s workouts at Fury site
* Lander 5k tomorrow
* The Assault coming 1st part of April

Prayer Requests:
* We all need prayers

BOM

As always…

Until the next Q
MM is out