Wednesday, November 11, 2020


Wednesday, November 11, 2020

Home Gym


Warm Up

Hip Hammy
Comptrain Barbell Warm-up


21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag

This was a tough workout, but it was nice to do a Hero workout on Veteran's Day.  I used 75# for the Front Squat and a 50# sandbag.  I did lateral burpees over the bar due to space constraints.  I need to measure the sandbag carry, but they were taking me between 2:30 and 2:40 to walk so it was close.

The first 3 rounds were taking me right around 7 minutes and then I started to speed up on the round of 12, 9 and 6.  On the round of 3 I was doing good hops over the bar.  I finished in 40:14 (just below my arbitrary 45 minute cap, so that I could get back to work.

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

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