Sunday 10/15/23

Workout

Warm Up

3 sets :30 each 
-high knees 
-alt frankensteins
-bootstraps 
-push up to down dog 

WOD 

“1Lt Derek Hines” 
For total reps (with a partner) 
Buy in with a buddy:
50 push ups (each) 
50 sit ups (each)
50 air squats (each)

Then, EMOM 25 of:
100m shuttle run (there and back 6 total times) -Partner A 
Plank hold-Partner B 
(switch as needed)

Cash out with a buddy 
50 air squats (each)
50 sit ups (each)
50 push ups (each)

Background: This workout is dedicated to  1LT Derek Hines, who was killed in action on September 1, 2005 in Baylough, Afghanistan, when elements of Battle Company, 1st Platoon and Headquarters Platoon came under attack from enemy small arms fire while searching for the leader of a Taliban IED cell. 1LT Hines continued to return fire against the attacking enemy forces despite his fatal wounds.

Born on July 9, 1980, 1LT Hines is remembered by his Paratroopers as an exceptional leader with a work ethic and competitiveness that went unmatched. His competitive nature translated into a truly relentless motivation to take the fight to the enemy that would consistently distinguish him under fire throughout Battle Company’s deployment.

The workout was designed by Robert Kinney, former battalion commander and a trained coach.

The 50 repetitions of the 3 movements in the buy-in and cash-out commemorate LT Hines time in 2-503 IN, “The Rock.”

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