10.31.2012

HAPPY HALLOWEEN

Lurong Living Tribute WOD

WOD Details: In honor of Lt Letendre and his 25th Marine Regiment, you will have 25 minutes to complete as many reps as possible of the following workout:

  • Men’s Rx- 25 Calorie Row, 100 Double Unders, 80 Kettle Bell Swings at 53 lbs, 100 Air Squats, 60 Push Ups, 100 Double Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees
  • Men’s Scaled- 25 Calorie Row, 100 Single Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups from knees, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees
  • Women’s Rx- 25 Calorie Row, 100 Double Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups, 100 Double Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees
  • Women’s Scaled-25 Calorie Row, 100 Single Unders, 80 Kettle Bell Swings at 25 lbs, 100 Air Squats, 60 Push Ups from knees, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

  • Your Score is the total number of REPS you completed
    • A Complete Round = 625 reps
    • Partial Rounds = the number of reps you completed
  • Every Calorie on the Rower counts as one REP
  • If you end in the middle of a round then add the reps from the partial round to the reps of any rounds you completed to get your total score
  • For example: If you complete one round (625 reps) and in the next round you complete your 25 calorie row (25 reps) and 25 of double unders (25 reps) your total score would be 675 reps.

  • 25 Calorie Row; starts from a standing position and off the rower. The athlete must step onto the rower and quickly start pulling. Both the athlete’s damper setting and foot setting/straps can be set prior to starting workout. Each Calorie of the row counts as one rep (this is especially important for those athletes that make it to their second and third rounds). The athlete must stop rowing and return the handle to the resting position in order to get credit for any calories after the time has expired.
  • 100 Double-Unders; athlete’s must swing the rope around one’s body in a single direction, while having the rope pass simultaneously under their feet twice. If they accidentally land on the rope while it’s passing under one’s feet, or if their feet stop it all together, it is considered a failed attempt. The rep must be repeated and done successfully. Each successful Double Under counts as a rep. Athletes are allowed to do as many “singles” as they like in between their Double Unders, however, only their Double-Unders will count as completed reps.
  • 80 Kettle Bell Swings; each swing must demonstrate control at the top and clear the height of the athlete’s head. Both knees and hips must be completely locked out in order for the rep to count.
  • 100 Air Squats; Athlete’s must begin from a full upright standing position. At the bottom of the squat, one’s butt and hip crease must be just below parallel and or crease of the knee. From here, you must return to full extension of the hips and knees to complete each rep. The use of one’s hands to push off your legs will not be permitted in the Rx category. Only the reps that go all the way down and return to full hip extension at the top can be counted for reps. This is important for the any final reps as time expires.
  • 60 Push Ups; the movement starts with the athlete at the top of a plank position arms are straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank. In order to be considered a rep, two things must occur.
    • One, the athlete’s feet must remain on the ground throughout the entire movement. In no way, can one use their feet to “kick off” the mats in order to assist them with the push up.
    • Secondly, athletes are not allowed to “worm out” or lose Mid-Line Stabilization as they press out.
  • 40 AbMat Situps; athletes are required to “butterfly” their feet; bottom of shoes are touching. Must start in upright position with arms out no further than 90 degrees. Must precede all the way back so that both shoulder blades make contact with the floor. Swinging of the arms is allowed so long as the hands do not break 90 degrees or go behind the head. At the top of the sit-up, the athlete is required to touch their toes NOT their heels for each rep to count.
  • 100 Walking Lunges; Athlete’s must start in a upright standing position, stepping forward with one foot until one’s back knee makes contact with the floor. Then pushing off the back leg, to full extension of the hips and knees, before proceeding forward with the opposing leg. Each step counts as a rep i.e. (left foot is 1, right foot is 2, left foot is 3)… etc. Athletes are not allowed to use their hands to push-off their legs.
  • 20 Burpees; at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

  • 25 Calorie Row; starts from a standing position and off the rower. The athlete must step onto the rower and quickly start pulling. Both the athlete’s damper setting and foot setting/straps can be set prior to starting workout. Each Calorie of the row counts as one rep (this is especially important for those athletes that make it to their second and third rounds). The athlete must stop rowing and return the handle to the resting position in order to get credit for any calories after the time has expired.
  • 100 Single Unders; athlete’s must swing the rope around one’s body in a single direction, while having the rope pass simultaneously under their feet once. If they accidentally land on the rope while it’s passing under one’s feet, or if their feet stop it all together, it is considered a failed attempt. The rep must be repeated and done successfully. Each successful Single Under counts as a rep.
  • 80 Kettle Bell Swings; each swing must demonstrate control at the top and clear the height of the athlete’s head. Both knees and hips must be completely locked out in order for the rep to count.
  • 100 Air Squats; Athlete’s must begin from a full upright standing position. At the bottom of the squat, one’s butt and hip crease must be just below parallel and or crease of the knee. From here, you must return to full extension on the hips and knees to complete each rep. The use of one’s hands to push off your legs will be permitted in the scaled category. Only the reps that go all the way down and return to full hip extension at the top can be counted for reps. This is important for the any final reps as time expires.
  • 60 Push Ups from the knees; the movement starts with the athlete at the top of a plank position arms are straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank for each rep to count.
  • 40 AbMat Situps; athletes are required to “butterfly” their feet; bottom of shoes are touching. Must start in upright position with arms out no further than 90 degrees. Must precede all the way back so that both shoulder blades make contact with the floor. Swinging of the arms is allowed so long as the hands do not break 90 degrees or go behind the head. At the top of the sit-up, the athlete is required to touch their toes NOT their heels for each rep to count.
  • 100 Walking Lunges; Athlete’s must start in a upright standing position, stepping forward with one foot until one’s back knee makes contact with the floor. Then pushing off the back leg, to full extension of the hips and knees, before proceeding forward with the opposing leg. Each step counts as a rep i.e. (left foot is 1, right foot is 2, left foot is 3)… etc. Athletes are allowed to use their hands to push-off their legs in the scaled division.
  • 20 Burpees; at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

In the family’s statement, Letendre’s parents, Milton and June Letendre, said “Several times throughout his life, Brian could have chosen the easier or more comfortable path, but he didn’t,” the statement read. “He . . . followed his heart to where he felt he could help make this world a better place.”

Letendre trained at the Quantico Marine Base to become a military infantry officer. He was deployed to Okinawa, Japan; Guantanamo Bay, Cuba; and then to Kuwait in 2003. His son was born the day before he crossed into Iraq (March 19, 2003). He was with 1st Bn 2nd Marines in the battle for An Nasiriyah, Iraq where he earned the Navy and Marine Corps Commendation Medal with a Combat “V” for valor.

In 2006 Letendre volunteered for an 11-man “military transition” team that was to train Iraqi army recruits, who have been so relentlessly targeted by suicide bombers. Three weeks ago, the job took him to Tammin, in the Anbar province of Iraq — the swath of desert west of Baghdad considered the heart of the Sunni Arab insurgent movement. Military officials did not specify where Letendre was in Anbar when the suicide bomber attacked. His survivors include his wife, Autumn, his 3-year-old son Dillon, his parents, and two brothers and those of us who were lucky to know him.

“For those who have fought for it, freedom has a taste the protected will never savor.” -unknown

I know that Lt. Letendre would have never wanted a memorial workout named after him. He wasn’t about being recognized or remembered. He wanted everyone to do their job to the best of their ability, and take pride in what they realize they can accomplish. So please, do this workout for every hero that has ever fallen in battle, those that were missing in action, and especially for those who weren’t lucky enough to have a workout named after them. Real heroes are all around you. They are the old people behind the wheel on the freeway slowing you down. They are normal everyday looking people. Never underestimate anyone. Most importantly, don’t underestimate yourself.

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