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#SwampFox Workout in Memory of SSG Lugo and SOC Thomas

32 pax ventured into the gloom this morning at the #SwampFox AO for a special workout led by Two-A-Days in memory of his fallen comrades, and fellow Special Ops squad members, SSG Lugo and SOC Thomas who died in a firefight in Logar, Afghanistan on 8/18-19 in 2010. Two-A-Days began the workout by sharing the purpose which put the pax in a different state of mind setting off on a workout than we’re accustomed too. #solemn

Collin-Thomas
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

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A U.S. Army Ranger was killed on Aug. 19 during combat operations while deployed to Afghanistan in support of Operation Enduring Freedom. The Ranger was assigned to Company C, 1st Battalion, 75th Ranger Regiment, Hunter Army Airfield, Ga. Sgt. Martin Anthony Lugo, 24, a native of Tucson, Ariz., was seriously wounded during a fire fight with the enemy in Logar Province. He was treated immediately by unit medical personnel and was quickly evacuated to the nearest treatment facility where he later died of his wounds.He is survived by his father, Martin Lugo; his mother Maria Marin; and, his sister Leslie Lugo, all of Tucson, Ariz. – See more at: http://www.blackfive.net/main/2010/08/godspeed-sergeant-martin-anthony-lugo.html#sthash.NoPoOKaV.dpuf

Conditions: 74 with 93% humidity

THE THANG:
1 mile warm up run down Clemson to Chicora and back past AO to the #WrapAroundDriveway with pain stations behind the school and at the #TreeofLife

Behind the School: All 4 count
20 Side Straddle Hop
10 Merkins
15 Air Squats

#TreeofLife: All 4 count
20 Side Straddle Hop
10 Merkins
15 Air Squats

Mosey to Football Field and get Pavers and Block and line up on the goal line.

10 Paver Shoulder Raises (4ct)
10 Forward Lunges w/ Block out and 10 back to goal line.
10 Merkins (4ct)
15 Curls w/ Block (4ct)
10 Burpees OYO
10 Bent Over Row (4ct)

100yd run at 50% out
100yd run at 75% back
50yd Karoakes out and back

Relay: Form 3 teams…plank while wait your turn…
100 Yard Water Can Carry (Each man carries two standard issue 20 liter (5.2 gallon) military water cans. Specs: 6.5”w x 13”l x 17.5”h; 44 lbs when full…and they were full)

2x Sprints up Hamburger Hill with Military Dummy (no arms, kinda freaky, weighs ~40lbs.)

Put up pavers and blocks

COT
BOM led by Two-A-Days with special prayer for the families of SSG Lugo and SOC Thomas

Moleskin:
– Great workout by Two-A-Days and a great cause. A workout for a cause always feels different.

– This workout could easily fill an hour Saturday Convergence and we’ll do that soon. Two-A-Days had several variations on the the relay that he didn’t get to.

Announcements:
– Big Wednesday tomorrow:
#Amble meets at KBC at 5:45 for a medium length run.
#Ironyard at Brickpile (Dreher) meets at 5:45 (this is a kettle bell workout).
Standing Lizard’s Thicket lunch at noon at the Beltline location.
#HHHD (Happy Hour Hump Day) at Hunter Gatherer at 5:30. Come have a happy hour brew. Kim Jung has the Q.

-AmFibious 5k is 9/2. Shirt order is going out today. If you still want one you better contact Fountainhead now. ([email protected])

-Governor’s Cup is 11/9. Commit now and work with Amble to get trained up. Plenty of time. Sign up with our discount code after 9/1.

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