Today one of the guys, Lee, who goes to all of our morning workouts was making his final appearance before he is shipped to Japan to assume his new command.

Lee is a Captain in the Coast Guard and is really fit. He always shows up for the workouts, flies through them, and encourages anyone struggling. He seems like a really good guy and he'll be missed in the class.

As a tribute to Lee one of the other guys in the class, Mark, made some cool shirts and worked with another guy, CW, to devise a final workout for the Capt. consisting of some of his favorite exercises.

A Captain has a military paygrade of O-6. So, flipping that around a little the workout consisted of six exercises:

• 60 Double Unders
• 60 Burpees
• 60 Pullups (I used a giant rubber band thing to help me finish these)
• 60 Thrusters (65 lbs)
• 60 Kettlebell Swings (I used a 36lb KB)
• 600 m run.

This was just one round - you couldn't split into six rounds of ten reps. It was hard but not as hard as I thought it would be. However, my upper-body muscles are certainly tired. I'm sure I'll be sore.

The Capt. #MURICA workout. Add it to your routine if you're looking for a free and powerful start to your day.