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remember_the_fallen75 Staff Sgt. Casey Crate, 26, was killed in an air crash northwest of Baghdad. He was in the 24th squadron(CCT) Rest in peace airman. If you know a servicemember killed while serving please DM me the info and I'll post it. #USA #SOF #CCT #KIA #RIP #USAF #tough #elite #airman #warrior #sacrifice #rememberthefallen #godblessourtroops #nogreaterlove #military #baghdad #aircrash #iraq 2h

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sof_sf_prep_workouts WOD for Thursday Jan 29, 2015:
•Option A: -Warm-up: 10 min of any activity at moderate intensity, then stretch.
-Work Capacity: 5 rounds for time:
400m run w/SB (40-60lbs),
15x SB Curtis P’s (40-60lbs),
15x SB sit-ups (40-60lbs),
400m w/out SB,
20x burpee.
-Durability: 4 mile timed run; if over 32 min then perform 100x 4-count mountain climbers as penalty. Before bed: 100x 4-count flutter kicks, 100x leg levers, 50x sitting knee benders. •Option B:
-Warm-up: 10 min of any activity at moderate intensity, then stretch.
-Strength: 4x10 power clean, 4x10 bench press, 4x8 cable upright rows, 4x8 DB incline bench press, 4x6 close grip bench press, 4x8 DB shrugs, 4x5 seated military press, 3x10 reverse DB flies.
-Stamina: 400m SB carry (40-60lbs), 40x Burpees, 200m SB carry (40-60lbs), 20x Burpees.
-Durability: Stretch and do mobility drills if needed. ***READ FIRST COMMENT BELOW FOR MORE INFO***
3h

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marines_of_marsoc A Critical Skills Operator with Bravo Company, 1st Marine Special Operations Battalion, U.S. Marine Corps Forces Special Operations Command, goes through a hatch while searching a target vessel during Visit, Board, Search and Seizure training near Naval Base Coronado, Calif., Jan. 14. (Official Marine Corps photo by Sgt. Donovan Lee/Released)
PC:@outlaw185
4h

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