After the birth of our third child several weeks ago I have been posting on the Saturday 0700 workouts, but have been using the lack of sleep excuse to fartsack on the 0515 weekday workouts.  Well….. Its my turn to Q so no more excuses.

The Thang:

10 burpees OYO right out of the gate followed by 10 CSPAN Push-ups OYO (youtube link attached demonstrates…. and trust me,they are harder than they look)

Mosey to COP:

20XSSH, 20XIW, 10 burpees OYO, 20X squats, 10 CSPAN Push-ups OYO, 20XSSH

At this point I have Q’d the past Two Saturday’s, once at The Reservation and once at the Patriot so I explained to the PAX that I was running out of unique ideas and every time I run out of ideas I always fall back to HERO crossfit workouts.  Today we would do The Murph.  At this point we only had about 30 minutes left so I decided to do a 1/2 Murph with a twist.

1 lap around WEP, 50 pull ups, 100 CSPAN Push-ups, 200 squats, 1 lap around WEP.  We tackled this beast in 5 sets of 10,20,30.  Each person in would lead a ab exercise until our 6 finished up.

Next we went straight to 2 and 1/2 minutes of burpees.  The goal was to get to 25.  After the time was up we all pushed each other to do 5 more as a group.  We then had about 8 minutes left and we did a dealers choice ab lab with many excellent choices from the PAX.

I thought for a while of what to title this post and the title “Feels good to be back” sums it up.  Over the last few weeks I have forgotten how good it feels to get up and have a group of men to share stories with, share laughs with, joke with, and push me physically to my max.   Sitting at work today I sat thinking for a bit of how good I felt, I missed this feeling of getting in a good workout before work, I missed the social aspect to have a solid 45 minutes of fun before putting in a hard days work.  I missed the feeling of accomplishment on my ride into work.  This is what F3 is all about and I am glad to be back!  Thanks for he opportunity!