Thursday 11.06.14


7 rounds for time of:
11 deficit push-ups (hands on blocks or weight grips)
1,000-meter run

Post time to comments.

*In honor of U.S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, of Neosho,
Missouri who died Nov. 1, 2007, near Balad Air Base in Iraq. The special
agent for the Air Force Office of Special Investigations, Detachment 301
at Scott Air Force Base in Illinois sustained wounds from an improvised
explosive device that struck his vehicle.

no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm


  1. Only had time for 5 full rounds- did last 2 rounds of push-ups
    Used push up bars

  2. 44:45

    I think I'm dragging a little from Monday. Some sore hamstrings. Really had to push myself to go out into the rain.

  3. 47:22
    That was tough! Really feeling my hamstrings today.

  4. 46:40. Deficit pu on knees.

    2 1/2 mins faster than Monday. I think I felt my first runner's high around mile 4. And now my legs are utterly shot. #stillnotarunner

    Also – almost fell off the back of the treadmill round 4 when a spider came dangling down on my head. Yuck!

  5. Combined this with Monday's HERO. Did 1000 meter runs w/ 45# squats and pus. 56:04. Farthest I've ever run at once!

  6. I only had time for four rounds, but did my best in the freezing cold. 26:31

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