TEMP: 37
GLOOM FACTOR: Moderate
PAX: Juan Valdez, Boyband, Dupree, Bagger Vance
QIC: BV
THANG: MARSOC LONG CARD
1. Side Straddle Hops 30-IC
2. Half Jacks 30-IC
3. American Hammers 10-IC
4. Wind Mills 10-IC
5. Push Ups 50-SGL COUNT
6. Chest Press Flings 15-IC
7. Dive Bombers 20-SGL COUNT
8. Wind Mills 10-IC
9. Tricep Push Ups 25-SGL COUNT
10. Up Back and Over 10-IC
11. Cherry Pickers 15-IC
12. Merkins 50-2 SGL COUNT (10×5)
13. Bend Fore Aft 10-IC
14. Sit Ups 200-SGL COUNT (25×8)
15. Trunk Rotations 10-IC
16. Merkins 50-SGL COUNT (10×5)
17. Leg Lifts 30-SGL COUNT
18. Pistol LBCs 50-SGL COUNT
19. LBAC 10-IC
20. Quad Stretch 1 min
21. 8 Count B Builders 25
22. V-Ups 20-SGL COUNT
23. Lunges 20-WALKING
24. American Hammers 10-IC
25. Flutter Kicks 140-IC
26. Hello Dollies 75-IC
27. GMA 10-IC
28. Push Ups 50-SGL COUNT (10×5)
29. Press Chest Flings 15-IC
30. Flutter Kicks 50-IC
31. LBCs 50-SGL COUNT
32. Inboard/Outboard 10-IC
33. Up Back and Over 10-IC
34. Trunk Rotations 10-IC
35. Tricep Push Ups 25-SGL COUNT
36. Dive Bombers 15-SGL COUNT
37. Squats 30-IC
TIME
NMM: Today was a great way to prove you can get an A$$ whipping without any running. We did modify some of the exercises and did break down the higher rep counts but it was still a smoker. YHC, would have woggled snot but couldn’t catch breath long enough to do so. PA would not have approved of the size of YHC’s #Weinke but I challenge any non military PAX to memorize that Q the first time through.
Small but hearty PAX this AM, everyone did their part to pull us through. So good to see Juan out and not in his 7Hills tennis get up.
Dupree kept pushing each time we drew Merkins and there were lots of variations to push through.
T Claps to Boyband for the coffee and the FEBA.
BH:
Room in the Inn on Sunday night at Dupree’s church. There is a sign up genius on Slack. Bring your kids, a great way to serve and to be fed by giving back to others less fortunate.
Speaking of Dupree, his wife is fur weeks away from delivering another baby. Keep them in your prayers.
12/1 Tacky Christmas party at our Hooch
12/7 First Friday lunch at Richland CC @ 1130 with Umbrella on Q and his good friend speaking on overcoming adversity.
Pleasure and honor to Lead yall,
BV