Monday 12, November 2012

Compliments of Coach Rob Ord and his site:

http://www.brassringfitness.com/

To all current members and veterans of the United States Armed Forces

THANK YOU

Do one or all of these in honor of those who serve.

ARMY

100 Push Ups

100 Sit Ups

100 Squats

3 Mile Ruck with 50-75lbs Ruck

NAVY

Row 5000 Meters

50 Pull Ups

75 Kettebell Swings (35/53)

100 Sit Ups

150 Squats

AIR FORCE

Run 1.5 Miles

50 KB Snatch – each arm (35/53)

Run 1.5 Miles

50 KB Snatch – each arm (35/53)

MARINES

Run 1 Mile

100 Sit Ups

Run 1 Mile

100 Push Ups

Run 1 Mile

100 Kettlebell Swings (35/53)

Run 1 Mile

100 Pull Ups

COAST GUARD

Row 2500 Meters

5 Rounds of:

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Squats

Notes:

Feel free to pick your favorite branch of the service to honor, or honor them all in the same day. 

Remember the sacrifices made by those that have served, or are currently serving in the cause of freedom.

Honor them with your support.