SUNDAY 100905


50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.


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U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.


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  1. That hurt worse than I thought it was going to. My quads and calf’s are burning after the 5k and my shoulders are sore from the vest moving around all over the place while running. 40.10 Rx with a 20lb vest. Thank you for making tomorrow a rest day at CFNF, it would have been one anyway the way I feel now.
    Thanks to Ed for timing and the stretching afterwards, helped a lot. Thanks to Murph for keeping going and pushing me along…great job on the workout also and good job to Bostic on Linda…he crushed it and set a new CFNF best.
    Happy Labor day one and all!!