Warm up:

Run ’round the park, SSH x25, Imperial Walkers x 20, Windmills x20

The thang:

50lb. sandbag.  AMRAP of:
100 yard Sandbag Shouldering and Toss (rotate every 2 tosses)
100 yard Buddy carry back, switch at the 50-yard mark
100 Push-Ups (50 each, rotating every 10)
100 yard Sprint
100 4-count Flutter kicks, holding Sandbag over chest (50 each, rotating every 10)


Russian Hammers x30



Mule. 10/5/2013. 06:00. Pullen Park.  4 hour guided tour of Raleigh.  You shouldn’t feel pressure to attend, it’s probably not for you.  I’m mean, I’ll be there.  But again, no pressure. It may just be too much. You wouldn’t want to be uncomfortable. I understand.  Your comfort and your feelings are both important to me. Please, know that.

Reach out to Tony Robbins if you are interested in participating in a workout with our brother Dufresne.  More info available here: http://f3nation.com/2013/09/11/hope-is-a-good-thing-maybe-the-best-thing-2/.

Strong effort by the Pax this morning.  If you haven’t been to Heavy Metal in a while, I encourage you to give it another run.  Fungo has honed this site into a well-oiled machine.  No more 15 minute explanations from Money Hose, setting up the equipment after the workout has started, etc… (you know Heavy Metal vets know what I’m talking about). I’m not sure how he pulled it off, but I suspect strategies included the use of “paving stones,” taking care to avoid “boil the ocean” solutions, and a mean power point presentation.