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Warm up Drills
I. Row 3 minutes
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Viking Ouellette”
7 rounds for time of
7 x Handstand Push-ups
10 x Squat Cleans (70%1RM)
Row 250m

Notes: Cpl. Michael W. Ouellette posthumously received the Navy Cross on Nov. 10 for displaying exceptional valor in combat by leading his Marines in a gun battle in Afghanistan, even after suffering a mortal wound.
Ouellette’s family accepted the award on his behalf from Navy Secretary Ray Mabus in a ceremony at the Marine Reserve Support Center in Londonderry, N.H.
Ouellette, 28, was a squad leader in 1st Platoon, Lima Company, 3rd Battalion, 8th Marines, from Camp Lejeune, N.C. On March 22, 2009, his unit was in its fifth month on the ground in the Now Zad district in northern Helmand province.
Almost two hours into a foot patrol, which began in the morning at Forward Operating Base A.P. Hill, Ouellette was wounded by the blast of an improvised explosive device that detonated under his feet.
As the dust settled, the gunfire began from enemy positions a few meters away, and Ouellette lay bleeding in a crater.
Gaining their bearings, the Marines of 1st Platoon scrambled to lay down suppressing fire and Cpl. Jesse Raper, a squad automatic machine gunner, pulled Ouellete, who was conscious and breathing, out of the crater. Together they began to apply tourniquets and Ouellette stayed in charge, said Hospitalman 3rd Class Matthew Nolan, who ran to Ouellette’s side within moments.
With the lower half of his left leg gone and his right upper thigh and groin area ripped through with shrapnel, Ouellette knew there was no time to waste. He calmly took charge of his squad’s response to the enemy ambush.
“When I get there, he’s still calling out orders, he’s still telling the radio operator what to call in for helos, what to call in for mortars, calling his evac nine-line in and making sure that his assistant team leader, Lance Cpl. Rupert, has everything under control,” Noland said.
But Ouellette’s time was slipping away. As a quick-reaction force sped toward the ambush site, having been hampered by additional IEDs along the route, he was taken by ground ambulance to a casualty evacuation landing zone about two kilometers away. And, according to Nolan, Oullete was still breathing and conscious when the bird took off.
“I’m proud of my Marines,” were the last words Nolan heard Ouellete say as he waited for that bird.
The Navy Cross is the highest medal for valor awarded by the Navy and is second only to the Medal of Honor.
Including Ouellette’s, 26 Navy Crosses have been awarded to Marines for heroism in battle in Iraq and Afghanistan.
-By Gina Cavallaro Staff writer via MilitartTimes.com

Skill Development
Abmat Sit-ups (Anchored): 8 Rounds of :20 on x :10 rest
L-sit (Cumulative): 8 Rounds of :10 on x :20 rest

Post results/scores to comments.

Samy Daghir

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