Wednesday, April 25, 2012

“Ode of Remembrance” from Laurence Binyon’s “The Fallen”

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They went with songs to the battle, they were young.
Straight of limb, true of eyes, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

Today is ANZAC Day in Australia and New Zealand. It is a day to remember all those who have defended the freedom that I love and cherish. It is a day when I remember my grandfather who served in the Royal Army from 1938-46. Man sacrificed their lives and their youth. As the Ode says “We will remember them.” Take the time to be grateful for everything that you have in your life and remember the sacrifices that others have made, it helps put everyday problems into perspective.

Warm-Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Lift:
1. DB Jump Shrugs. 4 x 12. Hold a light DB in each hand and stand in the power position. Complete 1/2 squat (lower than a dip, but not the full range of motion) then explode out and shrug at the top of the jump.
2. Man Maker. 3 x 8. Use a light weight and look to go through the full range of motion as demonstrated on SEAL Fit. The goal is to keep your core tight especially through the hips.

Conditioning:
Complete 5 sets of 400m run and 2 min rest. The goal is to complete the run the same speed for each repetition. This means if your best 400m is 60 seconds, then run your first one in about 75-80 seconds and then maintain that pace for all 5 repetitions. There is limited recovery time, so if you bust out hard on the first one there will be a dramatic drop off in pace for the 2-4.

Stretches:
Calves, achilles, hamstrings, quads, hips, and shoulders.

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