Not a beach day

Running around in the cold, getting sand all over you it would be great if it had anything to do with enjoying the waterfront at the beach, or a warm day at the beach lounging. Nope, not in my line of work. Today at Mayfair Park we’re starting out with a sandbag 400m run. You can hold it anyway you like, as long as it doesn’t touch the floor.

Ideally you’ll be running, but you can walk it if need be. It’s cool, you have the meat and potatoes coming right up after the run anyways, so enjoy the fast pace of things to come. Hopefully you’ll get this done fairly quick since it’s warmer today than the past few mornings that were around 24dg.

For time:

  • 1 x lap track (400m) w/sb
    • 10 x sb thrusters
    • 10 x kb snatches/ arm
    • 20 x cossaks
    • 20 x sb cl & j
    • 30 x kb renegade-rows
    • 30 x alt sb lunges
    • 20 x sb burpee

    Hero WOD 18D

    Today we’re honored to dedicate RED Friday to all of the life savers in the combat zone, especially the Special Forces Medic – The 18D


    Special forces medical sergeants are considered to be the finest first-response/trauma medical technicians in the world.

    Though they’re primarily trained with an emphasis on trauma medicine, they also have a working knowledge of dentistry, veterinary care, public sanitation, water quality and optometry.


    Due to the wide variety of missions, special forces medical sergeants are trained swimmers, paratroopers and survival experts, as well as trained in many forms of combat. Training for the special forces medical sergeants consists of 60 weeks of formal classroom training and practice exercises.

    Some of the skills you’ll learn are:

    • Physical conditioning, parachuting, swimming and scuba diving

    • Using land warfare weapons and communications devices

    • Handling and using explosives

    • Bomb and mine disposal


    • Readiness to accept a challenge and face danger

    • Ability to stay in top physical condition

    • Interest in medicine and science

    • Ability to remain calm in stressful situations

    Today at Mayfair Park, in the vb court!

    R.E.D. Friday @vb court

    • 120ft sled drag 95/45 (+)
    • 120ft renegade row 53/45/26
    • 120ft kb walking swings
    • 120ft kb lunges
    • 120ft sled drag
    • 50 x kb cleans
    • 50 x kb sit ups
    • 50 x kb pp
    • 50 x push ups
    • 120ft sled drag

    Great quick info IG video of 18_zulu