A classic go-to, this workout is what YHC would squeeze in after watch on the submarine. It is a ladder and can be tailored to the amount of time available, which varied under the sea.

Q: Quartermaster
Pax: Gipper

Mosey to the lower lot and up the hill to the Grand Ol’ Flag
– 10 x Merkins for ‘Merica (USA count, of course)

Continue mosey around the point, taking in the view, and to the playground by the upper lot.

Warm-o-rama
– 10 x Don Qs
– 10 x Imperial Walkers
– 10 x Donkey Kicks

The Thang
– Big Boy Situps (start with 3 and increase/decrease by 3 up/down the ladder)
– 2-Count Merkins (start with 5 and increase/decrease by 5 up/down the ladder)
– 4-Count Squats (start with 5 and increase/decrease by 5 up/down the ladder)
– Pull-up (start with 1 and increase/decrease by 1 up/down the ladder)
– 1 Minute Plank
– Repeat (4 rungs up and then back down)
– Mosey to the rock wall in the lower lot and grab a 10 rep rock
– 10 x 4-count low half curls
– 10 x 4-count high half curls
– 10 x 4-count full curls
– 10 x 4-count shoulder presses
– 10 x 4-count skull crushers
– 10 x 4-count chest presses
– 10 x 4-count Rubekan Twists

Mary-go-back-and-forth
– 20 x Freddy Mercuries
– 20 x WWII Situps
– 20 x Flutter Kicks
– 30 second side planks each side

Mosey back to VFW parking lot

BOM/COT