CLASS 043 BEGINS FEB 1 - GET YOUR SPOT!

HERO WOD | ALWYN CASHE

by PATHFINDER Ruck Training

In memory of Sgt. 1st Class Alwyn C. Cashe

THE HERO

"Sgt. 1st Class Alwyn C. Cashe grew up in poverty in Oviedo, Florida, and joined the U.S. Army as a supply specialist shortly after graduating from Oviedo High School. He initially served two years in Korea, followed by nearly three years at Fort Lewis, Washington. In 1993, he became an infantryman and served another yearlong tour in Korea. Cashe served as a squad leader for two years at Fort Hood, Texas, and for two years in Germany. He graduated from Drill Sergeant School in 1998, and served over two years as a drill sergeant at Fort Benning, Georgia. He returned to Europe in February 2001 as an operations noncommissioned officer for the 19th Battlefield Coordination Detachment, then served in Germany for two years as a squad leader in the 1st Battalion, 18th Infantry Regiment. Finally, in April 2004 Cashe served as a platoon sergeant in the 3rd Brigade, 3rd Infantry Division, at Fort Benning, Georgia.

Cashe deployed in support of the Gulf War in 1991, participated in the 2003 invasion of Iraq, and deployed in 2005 in support of Operation Iraqi Freedom.

On October 17, 2005, near Samarra, Iraq, Cashe’s Bradley Fighting Vehicle was struck by an improvised explosive device. Cashe retrieved six Soldiers and an Iraqi interpreter from the burning vehicle, receiving burns on nearly 72% of his body. Alwyn Cashe died on Nov. 8, 2005, at Brooke Army Medical Center in San Antonio, Texas." From https://www.army.mil/medalofhonor/cashe/

WORKOUT NOTES & MODIFICATIONS

This workout is short, clocking in at only twelve minutes. If you want more (and we suggest that), perform it two or three times and/or pair the workout with a few rucked miles.

Special attention should be paid to the rep counts, and we recommend having a white board during this workout to keep track since this workout gets your blood pumping. (Which, for some athletes, means there's less blood in your brain to think and keep track! lol)

This workout only requires your ruck to complete, and as always, use the right ruck weight for your fitness level.

REMINDER:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1, 1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.
  • Demonstration videos may include implements other than the recommended tools (for instance, a video may show a sandbag but a ruck is recommended for the workout). Videos were selected based on form and cues, and the same form and cue applies regardless of the tool.

THE WORKOUT:

12 Min AMRAP

MODIFICATIONS

*Ruck to Toe Leg Levers: Rather than keeping your hands under your hips as shown in the demonstration video, hold your ruck up over your body and in line with your chest. You may hold it vertically or horizontally depending on what's most comfortable for you. If you have neck issues, feel free to keep your head resting on the ground.

**Ruck Squats: The demo video uses a sandbag in the bear hug hold. We recommend this hold for your squats to keep your center of gravity in good positioning, however you can wear your ruck for squats. Make sure your knees track over your second toe.

***4-count Flutter Kicks: Count as 1,2,3...1, 1,2,3...2, etc to count off your reps accurately. Look up at the sky, not chin to chest, as in the demo video, to protect your neck.

****Ruck Burpees: Be sure to tightly cinch your ruck to your body and use your waist belt. Burpees can also be done as a bodyweight only exercise. Burpees can be performed with or without a push-up, depending on your fitness level.

This workout was suggested to PATHFINDER by roster Pete Wrampelmeier and was originally written by Cabarrus Ruck Club.

 

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