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{"id":295653,"date":"2016-08-27T11:50:27","date_gmt":"2016-08-27T15:50:27","guid":{"rendered":"http:\/\/f3nation.com\/?p=295653"},"modified":"2016-08-27T11:50:27","modified_gmt":"2016-08-27T15:50:27","slug":"beatdown-to-honor-major-charles-s-kettles","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2016\/08\/27\/beatdown-to-honor-major-charles-s-kettles\/","title":{"rendered":"Beatdown to honor Major Charles S. Kettles"},"content":{"rendered":"

The PAX put in a stellar effort his morning at the Mandeville Lakefront in honor of Major Charles S. Kettles, our country’s latest recipient of the Congressional Medal of Honor. \u00a0If you are ever feeling sorry for yourself or just need some inspiration to get through a tough spot, visit the Congressional Medal of Honor website and read a citation or two. \u00a0They will adjust your attitude in no time, trust YHC.<\/p>\n

So the PAX set off on a mosey to the first COP where they planked up while YHC read Major Kettles’ citation. \u00a0An Army helicopter pilot in the Vietnam Conflict, Major Kettles returned to a hot landing zone three times to extract troops. \u00a0On the second trip, enemy fire damaged his helicopter, causing a fuel leak, but Major Kettles somehow managed to nurse his aircraft and the troops on it back to base as fuel streamed from the aircraft. \u00a0Then he volunteered for a third trip and with no gunship, artillery or tactical air support, picked up 8 troops that had been unintentionally left behind. \u00a0Enemy fire destroyed the windscreen and chin bubble, but Major Kettles somehow managed to fly himself, the 8 troops, and the helicopter safely back to base. \u00a0Our plank lasted the length of the citation, and it wasn’t short.<\/p>\n

The PAX then hit their feet for the warmup exercises, each one followed by a jog to the center of the COP followed by a backpedal to the starting position, like a collapsing and then expanding circle. \u00a0All exercises were IC: \u00a0SSH 25x; IW \u00a025x; Squat Thrusts 15x; Merkins 15x; Airplanes 15x; Seal Jacks 25x; Plank Jacks 25x; Torso Twists 15x; Lateral Lunges 25x; and Windmills 15x (thanks Blackbird for bringing this old school exercise back to the PAX). \u00a0In addition to the jog\/backpedal collapsing\/expanding circle, the PAX through in some skips, side shuffles, carioca, ankle flips, and bear crawls.<\/p>\n

Mosey down the Lakefront to Rips’ Restaurant where the PAX hit a challenging AMRAP consisting of \u00a0 \u00a010x Squat Jumps, up and over the stairs, and 10x plyometric Merkins. \u00a07 minutes and 30 seconds of hard work, giving themselves a point each time they passed the fish at the top of the stairs. \u00a0Keep your score to yourself and try to better it next time we hit the Rips stairs.<\/p>\n

Mosey a short stint for a shoulder complex. \u00a0As many standing shoulder exercises as YHC could think of with the challenge of keeping your arms up. \u00a0Green Mile reported having flashbacks to his days in the USMC.<\/p>\n

Mosey again for Mary: \u00a0ABCD abs and then 1 minute planks all four positions.<\/p>\n

Count-o-rama, name-o-rama, and then prayers for Toots, his wife and family, all of the Louisiana flood victims, and all of the teachers to whom we entrust our little monsters.<\/p>\n

Thanks for letting me Q.<\/p>\n