DELANEY’S DAILY P.T. – SEPTEMBER 25   Leave a comment

Today I am on a business trip in northern Minnesota and camping at Lake Bemidji State Park. There is a very good network of trails here with educational signs along all the routes. It was good to run and pick up knowledge at the same time. I hit the trail at dusk with a map and compass to keep my bearings as I ran. I split the trail into intervals by doing calisthenics at each point where trails intersected. Here’s what I got done:

Outdoor 3 Mile Lake Bemidi State Park Trail Intervals
Modified MARSOC Assessment & Selection “Short Card”
1. Interval 1:
a. Regular Push-Ups 30
b. Squats 30
c. Cunches 30
d. 8-Count Burpees 10
2. Interval 2:
a. Wide Push-ups 30
b. Mountain Climbers 30
c. Flutter Kicks 30
d. 8-Count Burpees 10
3. Interval 3:
a. Diamond Push-ups: 20
b. Star Jumpers 30
c. Back Extensions 30
d. 8-Count Burpees 10
4. Interval 4:
a. Regular Push-ups 30
b. Lunges 30 (30L + 30R)
c. Hello Dollies 30
d. 8-Count Burpees 10

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