Happy birthday, Marine Corps! Thanks to all those who serve, who have served, and to their families.
During the American Revolution, many important political discussions took place in the inns and taverns of Philadelphia, including the founding of the Marine Corps.

A committee of the Continental Congress met at Tun Tavern to draft a resolution calling for two battalions of Marines able to fight for independence at sea and on shore.

The resolution was approved on November 10, 1775, officially forming the Continental Marines.

As the first order of business, Samuel Nicholas became Commandant of the newly formed Marines. Tun Tavern’s owner and popular patriot, Robert Mullan, became his first captain and recruiter. They began gathering support and were ready for action by early 1776.

Each year, the Marine Corps marks November 10th with a celebration of the brave spirit which compelled these men and thousands since to defend our country as United States Marines.  Take time today to thank our Marines at CFW, and any others you might know, for their dedicated service to the United States.



Agility Ladder Drills

Pull up ladder
10 dead hang pull ups
rest 1 min
9 dead hang pull ups, 1 kipping pull up
rest 1 min
8 dead hang pull ups, 2 kipping pull ups
rest 1 min. . . continue subtracting 1 dead hang and adding 1 kipping and rest 1 min until…
10 kipping pullups

4 thoughts on “Ladder Drills and Pullups

  1. Em says:

    Happy Birthday Marine Corps!!! Thank you for your sacrifices, and those made by your family members, your honor and protection….you are much appreciated!

  2. Jocelyn says:

    First Happy Birthday Marines!! Thank you for all your sacrifices and for protecting us each and every day!!

    Chris had asked about swimming so for anyone interested here is what I found out: There is a masters swimming group that practices every Tues/Thurs 5:45-7:15am at UNCW pool. Workouts range from 3000-4000yards. Most of the swimmers are triathletes and do not compete to swim in competitions, rather just looking to improve their swimming technique/aerobic base. Cost is $30/month and you need to register with US Masters to cover insurance. Brian Benfer is the head of the Masters Swimming program in Wilmington let me know if you want his contact information. If anyone is just interested in getting some sets to swim let me know, I can build some sets for whatever you are looking to train for.

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