Marine Corps Daily 16… Kind of

A few years ago YHC asked a former fellow employee who also happened to be a former Marine what YHC needed to do to get in shape.  He suggested trying the Marine Corps Daily 16 workout.  So fast forward to now,YHC googled the Marine Corps daily 16 and came up with a somewhat modified version of the Daily 16 based on what YHC thought I would be able to Q.

Pledge of Allegiance

Warm up (2 sets)

Heel to Toe Rockers  10 IC

Squats 15 reps on my down

High Knees 10 IC

Arm Circles (Front/Back), seal claps, hallelujahs 10 reps each IC without dropping arms

Good Mornings 10 IC

Good Nights 10 IC

The Thang

Break up into two lines for an Indian run around the parking lot

Circle back up for exercises

2 sets of the following exercises

Merkins 10 IC

LBCS 10 IC

Dirty Dogs 10 IC each leg- Modify with Copperhead Squats

Wide Grip Merkins 10 IC set 1- Close Grip Merkins set 2

Freddie Mercuries 10 IC

Flutter Kicks 10 IC

Superman 10 on my up

Donkey Kicks 10 IC each leg

SSHs 10 IC

Cool down

Partner up with a PAX that you don’t necessarily know too well and mosey to Playground and back and discuss prayer concerns with each other

Circle back up with PAX choice on cool down exercises (all IC)

Don Quixotes

SSH

Monkey Humpers

Arm Circles

Imperial Walkers

Ski Jumpers

Plank

Count o Rama and Name O Rama

COT

Praise report

Glad to have Phoenix back.

Prayer concerns-

Wayne Rouse eye appointment, Lenoir Co Public Schools starting back in school instruction, Phoenix’s girlfriends sister Kim.

Prayed and adjourned.

 

Moleskin- I am so glad to be a part of F3.  I love the camaraderie and the encouragement we provide to each other.  I am not where I want to be physically but I feel so much better about my health after completing these workouts.

YHC

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