Memorial Day Heavy Ruck and USAF TACP Heroes WOD

0

Date: 5/26/2014
Team Leader: Lyell P (Dora)
Team Members: Tony M (Big League Chew), Peter S (Clueless), Matt F (Mr. Hanky), Howard D (Angler), Mark G (Winnebago), Rex (FNG: Saurus), Lyell P (Dora)

Seven SPEARHEADs rolled out of bed very early on this Memorial Day holiday to show up at 0500 and honor those who gave their lives in defense of our country.

Pictured (l-r): Saurus, Big League Chew, Winnebago, Mr. Hanky, Clueless. Not Pictured: Angler, Dora.

Pictured (l-r): Saurus, Big League Chew, Winnebago, Mr. Hanky, Clueless. Not Pictured: Angler, Dora.

The order of the day was 50-plus lbs. in the ruck, 2 hours out and back, and a USAF TACP Heroes WOD along the way. We stopped about every 10 minutes to conduct the exercises. Each of the WOD exercises was dedicated to an individual Air Force soldier whose names we called out and the end of each round of exercises. The repetitions and rounds represent the day and year their lives were given.

Here’s how it went…

#dowork

FRAZIER, KIA 29 MARCH 03
– 3 Rounds of 29 Push-ups
– 87 total reps

STONE, KIA 25 MARCH 2003
– 3 Rounds of 25 4-count Flutter Kicks
– 75 total reps

LOSANO, KIA 25 APRIL 2003
– 3 Rounds of 25 Walking Lunges
– 75 total reps

SMITH, KIA 3 JANUARY 2010
– 10 Rounds of 3 Burpees
– 30 total reps

GRAY, KIA 8 AUGUST 2012
– 12 Rounds of 8 Crunches
– 96 total reps

HAY, KIA 29 AUGUST 2005
– 5 Rounds of 29 4-count Side-straddle Hops
– 145 total reps

BERKLEY, KIT 1 JANUARY 1988
– 1 Round of 8 x 8-count Body Builders
– 8 total reps

DALY, KIT 4 SEPTEMBER 1996
– 4 rounds of 96-second Abdominal Planks
– 6:24 total time planking

FALEY, KIT 12 MARCH 2001
– 1 Round of 12 4-count Air Squats
– 12 total reps

GAVULIC, KIT 21 FEBRUARY 2014
– 21 Rounds of 14 Meter (45 Feet) Bear Crawls
– 294 meters (540 feet) total distance

AAR

It’s not easy to get up at 0400 (or earlier in some of your cases) on a “holiday” but “it can always be worse.” It’s even harder when you live 30 minutes or an hour away and drive in from Monroe and Cornelius. It’s an honor to have led this team and conducted this workout with all of you.

Calling out the fallen soldiers’ names after each set was sobering and definitely helped me get my mind right, especially when those planks started to burn like hell with the extra 50 lbs. on my back, and certainly after the fourth round of the bear crawls and beyond.

Total distance rucked was just under 5K. We began a few minutes after 0500 and finished at 0657. Strong (and honorable) work by all. I’m proud to be on your team.

Share.

Leave a Reply