Devito Short Card

Preamble:

It’s been a hot minute since I’ve Q’d Rubicon, so when Lumberg said Q sheet was open for the week, I jumped on it.  Had some ideas for trying something new … potentially awful.  Rain all night likely turned that area to a mud pit, so Awful New was pushed off to sometime later.  After planting the flag, I returned to the truck to pull out speakers and the wood paddle.  That started the mumble chatter.

Warm-O-Rama:

We kicked off with a mosey around the parking lot.  Then a quick warm-up of windmills, copperhead squats and toy soldiers.  I grabbed the speakers and paddle, and we headed down to Field of Dreams.

The Thang:

The Marsoc Short Card is always a good “go-to” workout and is easy to move under the pavilion if lightning decides to join us.  That said, it’s a bit too short for a full beat down.  With the rain seeming to break for us in the morning, I made a couple last minute mod’s to create the Devito Short Card (yep … I’m all about stealing good ideas).  Add some 90’s rock in the mix and we’re off.

Run
30 Merkins
30 Air squats
30 Crunches
10 Burpees
Run
30 Wide arm merkins
30 Bonnie Blairs
30 Flutter kicks
10 Burpees
Run
30 Diamond merkins
30 Star jumps
30 Supermans
10 Burpees
Run
30 Merkins
30 Mountain climbers
30 Hello dollies
10 Burpees
Run
30 Wide arm merkins
30 Sumo squats
30 American hammers
10 Burpees
Run
30 Ranger merkins
30 Lunges
30 Freddy Mercury
10 Burpees
Run

Repeat from the top until the six completes.

All completed with 5-6 minutes remaining so we gathered for Mary with a bit of cadence calling instruction thrown in the mix for our newer guys.

COT:

– Check the CSAUP Slack channel for a race opportunity.
– Prayers for my Mom’s visit this week as my parents look for a place to relocate to this area and research health services options for my brother.
– Prayers of comfort for Clemson fans

– Barkley 5K coming Feb 1 at Widowmaker for Ha-Ha’s birthday Q. Highly encourage all to join. It’s good fun.