Modified “Schmalls” Hero Workout

Story

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Warm-O-Rama

We took an easy 1/2 mile mosey (to meet the requirement of the beginning of the “Schmalls”) to the back bus stop near the stairs.

• Side Straddle Hops (IC: 20)
• Imperial Walkers (IC: 20)
• Weed Pickers (IC: 8)
• Sun Gods (OYO)
• Michael Phelps (OYO)

The Thang

Since we had already completed our half mile run buy-in, we went into the exercises. This was a real burner. HR clipped up to low 180s and it was really tough to manage HR after the burpees in each set.

2 Rounds

• 50 Burpees
• Sprint Up Stairs and return
• 40 Squats
• Sprint Up Stairs and return
• 30 Merkins
• Sprint Up Stairs and return
• 20 Pull-Ups
• Sprint Up Stairs and return
• 10 Dips
• Sprint Up Stairs and return

1/2 mile mosey back to the flag.

Mary

• 60 second low plank
• Flutter Kicks (IC: 20)
• American Hammers (IC: 20)
• Freddie Mercury (IC: 20)
• 90 seconds of Brad Pitt’s leg raises

Happy to have 4 PAX out and a visit from the Nantan to the new AO at Woodstock High School. Official launch in early April