[youtube https://www.youtube.com/watch?v=mqR_Xrvdi-A&w=560&h=315]
QIC: Vila
Date: 08/06/2019
PAX: She Shed, Fissure, Red Tees, Lutefisk, FNG-Curfew, Ringwald, Back Pew, Iron Butt, Prosciutto, Flemish, Skitch, Money Ball, Hobo, Sunshine, Free Candy, CountDown, Uncle Fester, Blind Side, Whittler
AO: Hill City
Mosey to Great Hall
Warm up:
- SSH IC x15
- Imperial Walkers IC x15
- Forward Fold x15
- Plank IC x10
- Slow push to up x10
- Up Dog x15
- Down Dog x15
- Mountain Climbers IC x8
- Forward Fold x15
- SSH IC x15
- Imperial Walkers IC x15
- Forward Fold x15
- Plank IC x10
- Slow push to up x10
- Up Dog x15
- Down Dog x15
- Mountain Climbers IC x12
- Forward Fold x15
- Down into frog
Transition:
- Mosey to the bridge for first workout
Cycle: MARSOC SHORT CARD (modified for time) Actual Card is here: https://www.marsoc.marines.mil/Portals/31/…/AssessmentandSelection-Prep-Guide.pdf
- 30 Push-ups
- 30 Air squats
- 30 Crunches
- 10 Burpees
- 10 Windmills
- 20 Push-ups
- 30 Mountain climbers
- Run to middle of bridge
- 30 Flutter kicks
- 10 Burpees
- 10 Cherry pickers (4-count)
- 20 Push-ups
- Run end of bridge
- 30 Star jumpers (or jumping jacks)
- 30 Back Extensions (“supermans”)
- 5 Burpees
- 15 Chain breakers
- 15 Push-ups
- Run beginning of bridge
- 30 Lunges
- 30 Hello dollies
- 5 Burpees
- 15 Trunk twists
- Run to parking lot
5mom:
Call out Mary workouts from all PAX, and PAX call the count
BOM: Talked about the origin of the Short Card, and that it is great for short time and limited space workouts. Preparedness for MARSOC Assess and Selection. (Prep matrix for selection is in the PDF above)
Prayers:
- Those who lost their lives in El Paso and Dayton
Announcements:
- Iron Pax Challenge F3 – Look for it on Slack
- GrowRuck F3 Alpha – Alpharetta, GA – 8/23
- Chattanooga GoRuck Event – Battle of Fallujah – 10/25 Tough – 10/26 Light (DO BOTH!!!)
Count: 20
Namorama
CROM!
Swinging hammers,
Vila