While searching for Fartlek’s in prep for the Scramble a few weeks ago, YHC discovered another type of interval that sounded like fun. It would also give us a baseline to track our progression over the year.
Today we did the Marine Core Officers Candidate School Fartlek, which is done in preparation for the OCS physical training test. Marines consider physical fitness as an indispensable aspect of Leadership, as does F3.
From the QSource:
Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity, and Faith is his Right relationship with his creator, the SkyQ .
The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.
Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.
So YHC pulled up with a mission, a timer, and a pink clip board provided by my daughter – ready to put us to the test. Joined by 4 men and 1 small man, we hit the ground running. Which is not what anyone wanted to do after Speedy’s half marathon beatdown Saturday. I think next time we’ll do this on a Wednesday to allow for more recovery.
Warmorama: 2 minute run to Monroe Street and back. SSH, Mountain Climbers x 25, arm circles front and back, Torso Twist x 10
Thang
- 30 Second AMRAP Merkins, 1 minute run
- 30 Second AMRAP LBC’s, 1 minute run
- Star Jumps x 25
- Max Pullups
- Burpees x 25
- Lunges, 25 per side
- Max Freak Nasties
- 30 Second AMRAP Big Boy Situps
- Max Squats
- Max Merkin
- Max Plank
The live OCS test includes running a mile in between each exercise station. YHC could tell time would not allow, so we cut out the runs in between. No one minded.
We were pretty even on AMRAPS and Max outs until we got to squats – where Bushwacker and Jose 10k blew us out. Below are the numbers.
| Exercise | Akbar | Waterpik | Pixie Stick | Shooter | Bushwacker | Jose- 10k |
| AMRAP Merkin | 33 | 27 | 35 | 35 | 37 | 35 |
| AMRAP LBC | 80 | 70 | 63 | 79 | 95 | 104 |
| Max Pullups | 8 | 9 | 10 | 9 | 15 | 4 |
| Max Freak Nasty | 35 | 50 | 60 | 42 | 83 | 62 |
| AMRAP Big Boy Situps | 30 | 25 | 29 | 27 | 31 | 36 |
| Max Squats | 60 | 125 | 59 | 70 | 152 | 202 |
| Max Merkin | 23 | 32 | 46 | 41 | 51 | 42 |
| Plank | 1:49 | 2:25 | 2:10 | 2:14 | 3:20 | 2:05 |
Announcements
F2 Thursday at Lakefront this Thursday, Jose 10k leading new AO Friday at the top of the parking lot by the Courthouse in Covington
COT
Thanks for those who serve our country – this was only a sampling of the OCS Physical Fitness test, and representing only one branch of our Military. Prayers for safety for those who protect us, asking for opportunities to lead and influence others for good this week.
Thank you for the opportunity to lead.
‘Til Next Gloom,
Akbar
