The QAR 1/2 Selection

YHC showed up a little early to survey the grounds and plan the route. Last week the Selection happened in Florida a 48 HRS ruck/endurance test . Out of 70 candidates one made it, So I decided to put together a work out mirrored off of the “Welcome Party” . We didn’t have 48 hrs. but we have 45 minutes and I wanted to use every second we had to push past the point of exhaustion. 5 minutes and 3 minutes were called. Jang and Aflac emerged from the gloom with a strong standard “T-Claps”. 0530 mission statement, Fitness, Fellow ship, and Faith and we took off on a mosey to the basketball courts we preformed the following:

• SSH X 20
• Sun Gods X10F IC x 10R IC
• Chinook X 10F IC
• Cotton Pickers X 10
• Monkey Humpers x 10

Off to a slow Mosey down to the soccer field everyone lines up on the side line where YHC had 4 cones about 25 yards per cone.

Run to the first cone do  a rep of 10 of the exercise that was called out and back we did 5 stops and 10 reps per stop of the following:

• 50 Air Squats
• 50 Mt Climbers
• 50 WWI
• 50 Flutter Kicks IC X4
• 50 Russian Twists IC X4
• 50 Burpees OYO

After all this was done we took a slow Mosey to the picnic tables where we did 5 sets of 10 with 2 seconds of rest in between

• 50 Dips 5 sets of 10
• 50 step ups ICX4

Immediate mosey around the complex back to the side line for one more round of 5 cones.

• 10 lunges per leg per cone for a total of 100 lunges.

After that was complete balls to the wall for a 20 count. Mosey around the rest of the complex back to the flag for a Hard Stop.

No time for Mary this morning we used every single minute to complete 1/2 of a welcome party minus 100 pull ups. Great push by the entire pax.

2 miles by Garmin for a count of 500 reps .

Timothy 1:7

 For the spirit God gave us does not make us Timid, but gives us power, love and self-discipline.

Jang a Lang took us out in an inspiring prayer. Thank you for pushing the entire time . Outstanding job by all.

QIC: Frosted Flake.

Moleskin: You can always do more as a pax then an Individual keep pushing your brothers to get stronger in mind, body and spirit.