Friday, March 30, 2012

31 MAR 2012 - SVGFIT "Toner"

HEAVY:
Rest Day

INTENSITY:
SVGFIT "Toner"
3 Rounds for Time of:
27 Calorie Row
20 Squat Clean (155/115)
9 Bench Press (155/115)

RESET:
2 Rounds:
10 Spiderman Lunges (1 Leg, 1 Rep)
Squat Bridge, 60 Second Hold
10 V-Ups
Plow Pose, 60 Second Hold


Note reads: IN MEMORY OF LTJG FRANCIS TONER, USN. KILLED IN ACTION 27 MARCH 2009, BALKH PROVINCE, AFGHANISTAN. "NON SIRI SED PATRIAE" NOT FORGOTTEN!

Translation - "Not for Self, but for Country"

USN LTJG FRANCIS TONER, in memoriam - 26, of Narragansett, R.I.; died March 27, 2009 when an Afghan National Army soldier opened fire on personnel assigned to Combined Security Transition Command — Afghanistan at Camp Shaheen, Mazar-E-Sharif, Afghanistan. Also killed was Navy Lt. Florence B. Choe.