YHC was again honored to visit the Brethren at Detention this morning to bring the traveling MARSOC Short Card workout pain. YHC also had the honor of running with the Stomp Pax yesterday during H4T’s BRR Hill climbing Q. (Very Excellent Route, by the way). During the closing BOM, the intrepid young H4T proceeded to poke YHC about some various unrelated age things , apparently without first looking at the next day’s Q sheet…. hence, the MARSOC, extra Crispy version, was born. As always, the MARSOC is a real crowd pleaser. Fortunately, the Pax was up for the challenge and quality work was done by all.
1 minute warning, check for FNG’s, Intro, disclaimer, BOM.
Dead Indian Run , 1 burpee at end then run to front. After approximately 300 yards circle up for SSH x 20, IC , Dead Indian Run another 300 yards, circle up for TTT x 19, IC, Dead Indian Run to Station 1 and Begin the MARSOC.
Station 1: 30 Merkins, 30 Air Squats, 30 LBC’s (After each set, run to the lighted cone 100 yards away and back.) 10 Burpees Plank for the 6. Sprint to Station 2
Station 2: 30 4 ct. Windmills, 30 merkins, 30 mountain Climbers, (After each set, run to the lighted cone and back) 10 Burpees and plank for the 6. Sprint to Station 3
Station 3: 30 4 ct. ( not 2 ct) Flutter kicks, 30 Merkins, 30 Star Jumps ( Crowd Pleaser), ( After each set, run to cone and back) 10 burpees and plank for the 6. Sprint to Station 4
Station 4: 30 Supermans, 30 Merkins, 30 Lunges, 30 Hello Dollies (After each set, run to cone and back) 10 burpees and plank for the 6.
Indian run all the way around the field and stop at the flag to circle up.
Count-a-rama , Name-a-rama.
Announcements: Sweet Baby O 5k is this weekend there is still time to sign up.
This month is the LEXINGTON AO’s month to meet with The Mission on Saturday’s at 8:30am. at Finley Park. All are encouraged to come.
Stomp the Swamp 5k is 8/26. The Jailbreak Escape Obstacle run is coming up in August as well. Christmas Party is December 15th at The Saluda River Club, details to follow.
BRR is September 8 and 9, continue to run as much as possible.
Prayer requests: Those who lost jobs at the VC Summer plant shut down, The Henry Family, The Flannigan family, Bray, YHC’s big interview, Monday.
DEVO Discussion: What does #Cheechstrong mean to you.