So YHC was browsing through some social media yesterday that led him to the MARSOC Facebook page, which led him to the pictures, which led him to seeing the recruiting pictures for MARSOC, which led him to seeing the workouts that MARSOC suggests using to prepare for trying out for MARSOC, and which finally led him to seeing the MARSOC Shortcard. This workout involved multiple exercises that are done with little to rest in between. Given that this is F3 and we like to do the harder thing, YHC took the shortcard and made it just a little bit harder. 10 pax started, 10 pax finished, 10 new F3 Operators.
Weather: Cold front coming in, mid 70’s with a breeze and then God gave Chesty Puller an order and Chesty gave us some rain.
The Thang:
Intro, disclaimer
Mosey to helipad for COP, all IC
SSH x 15
Imperial Walker x 15
TTT x 15
Werkins x 15
Peter Parkers or Parker Peters or Peter piper picked a pack of pickled peppers x 15
Mosey to farthest row for modified MARSOC shortcard, complete first exercise and then sprint to end of row. Repeat and continue to work through list and down parking lot rows. All exercises done together as a group.
1. 30 Merkins
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills IC
6. 30 Merkins
7. 30 Mountain climbers
8. 30 Flutter kicks IC
9. 10 Burpees
10. 10 Russian twist IC
11. 30 Merkins
12. 30 SSH IC
13. 30 Back Extensions (“supermans”)
14. 10 Burpees
15. 10 Chain breakers IC
16. 30 Merkins
17. 30 Lunges
18. 30 Hello dollies IC
19. 10 Burpees
20. 10 Trunk twists IC
3 max sets of merkins, 1 minute for each set, approx 15 rest in between sets
Mosey to field of dreams, grab blocks and line up on field
Squat to press tabata
Partner up, partner one does KB swings while waiting on partner two to sprint down to end of field, do 25 calf raises and come back. Rinse and repeat until time is called.
Mosey back to flag
COT
Announcements
The Dam Run 10K is Sept. 19th. F3 has a promo code for $5 off entry for anyone interested contact Shake and Bake, Ken Doll or Mac http://www.strictlyrunning.com/images/15DamRun.pdf
New Walker Strong tshirts available. See Treadmill.
Walker Strong rubber bracelets available. See Quisenberry
7/4 Convergence at Turning Point
7/10 & 7/11 – GORUCK
8/1 Sweet Baby O 5K. Register here: https://www.runhard.org/pages/race-owen.php
8/29 Stomp the Swamp. Convergence at Boneyard before the race.
9/11-9/12 – Blue Ridge Relay
11/4 – Lexington Half. Register here: https://www.lexingtonhalf.com/
BOM led by Meltdown
Devo
Isiah 21:6 “Go, set a watchman, and let him declare what he seeth”
Led to great discussion about accountability, loving the sinner and hating the sin, and setting an example for others. Great story by Chum as well.