DELANEY’S DAILY P.T. – OCTOBER 2   Leave a comment

The cold/flu I picked up last week kicked into full gear while I was out camping. I’m just coming out of the woods now (I guess literally) and working to get rid of the coughs and fatigue. It’s taking a little longer because I can’t get my secret instant cure anymore — the Chinese pork stew with noodles at Chin’s! Chin’s closed down a few months ago and I can tell you that this is a true misfortune. It was the absolute BEST om and pop Chinese restaurant, but it looks like none of teh kids stepped up to take over when retirement time rolled around. So…no more Chinese pork stew.

Anyway, I tried to get back on track with my program yesterday, and added in a couple additional calisthenics for my usual trail run. Looked like this:

3.1 Mile Brickyard Trail & Hill (0.9 mile, 300 ft ascent) Intervals
Modified MARSOC Assessment & Selection “Short Card”

1. Interval 1:
a. Regular Push-Ups 30
b. Squats 30
c. Reverse Push-ups 10
d. Cunches 30
e. Bench Jump (2.5 ft) 10
f. 8-Count Burpees 10

2. Interval 2:
a. Wide Push-ups 30
b. Mountain Climbers 30
c. Reverse Push-ups 10
d. Flutter Kicks 30
e. Bench Jumps (2.5 ft) 10
f. 8-Count Burpees 10

3. Interval 3:
a. Diamond Push-ups: 20
b. Star Jumpers 30
c. Reverse Push-ups 10
d. Back Extensions 30
e. Bench Jumps (2.5 ft) 10
f. 8-Count Burpees 10

4. Interval 4:
a. Regular Push-ups 30
b. Lunges 30 (30L + 30R)
c. Reverse Push-ups 10
d. Hello Dollies 30
e. Bench Jumps (2.5 ft) 10
f. 8-Count Burpees 10

5. FINISH: Pull-ups 3 x MAX

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