Today 5 PAX took on the MARSOC (Marine Special Op Command) Short Card WOD. Here's the breakdown:

WARM-ORAMA:

Select a few exercises that are going to prime up the muscles for THE THANG: Main WO

10x SSH IC

10x IST IC

10x Arm circles

10x Michael Phelps

10x Monkey humpers

Mosey around the parking log

THE THANG:

1. 15 Push Ups IC

2. 15 Air Squats IC

3. 15 Crunches IC

4. 5 Burpees

5. 10 Windmills IC

6. 15 Push Ups IC

7. 15 Mountain Climbers IC

8. 15 Flutter Kicks IC

9. 5 Burpees

10. 10 Cherry/Grass Pickers IC

11. 15 Push Ups IC

12. 15 Star Jumpers

13. 15 Back Extensions

14. 5 Burpees

15. 10 Chain Breakers

16. 15 Push Ups

17. 15 Lunges IC

18. 15 Hello Dollies IC

19. 5 Burpees

20. 10 Trunk Twists (American Hammers) IC

21. Mosey to playground and did 3x max sets of dead hang pull ups

Mosey to Pavilion

People's chair

Reverse plank

Regular plank

Mosey back to the flag

We had another 10 minutes, so we made it through #8 on the Short Card

MARY:

10x YTWI

10x WWII

20x American Hammers

34x Flutter kicks

Ended with COT with praise and continued prayer for Bunyan's M, Dr Duck, and Blue, and that LANCO would continue to see growth.

The PAX crushed the workout as we had enough time to start on a second round. Nice job today fellas!