YHC returned to the gloom with a promise kept of little to no running.

Warm-up:

• 100m out-and-back mosey at the track
• OH Claps IC x15
• SSH IC x15
• Tempo Air Squats IC x15

The Thang:

• While YHC explained the Thang for the morning, PAX held a plank.
• MARSOC (Marine Corps Special Operations Command) represents the elite of the elite of the Corps. The MARSOC Short Card is a part of the Assessment and Selection prep guide for these service members. In short, and in hindsight, it is a nice, brutal calisthenics work-out.
• Our goal was to complete 2 rounds of the Short Card as time allowed.

“Short” Card: 

• Round 1 went as prescribed, although max rep rows (stadium steps) were substituted for pull-ups.
• Round 2 – Merkins fell out of favor (by YHC) and were replaced by Plank Hold ring of fire, with variations per YHC’s call-out (eg low, side, regular). (The Merkins of Round 1 added up…)
  • Burpees were called almost exclusively by Muzungu’s famous 4-count.
  • PAX almost completed the Second Round in full but ran out of time to complete the last of the burpees and lunges. (PAX may choose to finish those later today. The jury is still out…)

Intermixed throughout today’s Thang was mumblechatter, rich with a recap of Nickleback-led Nickleback trivia from Duck and Weave last week. YHC learned a lot of truly life changing information and fun facts about the 90’s second worst band (#1 was Creed fyi).

• Nickleback is from Alberta, Canada.
• Their original name was “The Village Idiots.”
• “Photograph” is still the best ballad.

Mary:

There was no gas left in the tank…or time… but really no gas.

COT:

• F3 Churham Shirt Order – due 7/19
• Prayers for Uganda and other countries lacking resources that have been hit with COVID (Keep an eye out for fundraising efforts in the coming months – Thank you Muzungu for all you do!)

YHC is truly grateful for the prayers, messages and thoughts sent up over the last 2-3 weeks. Thank you, men, for being a light in a dark season.