Every Monday (and soon on Saturdays) the Marine poolees in Harrisonburg Virginia do a circuit course workout. Any one is invited to come if you’re in the area. We meet at 0600 on Mondays at the recruiting office and 0900 at Purcell Park across from James Madison University on Saturdays.

For those who aren’t in the Harrisonburg area, but would like to try the workout, here is how we set it up:

We set up 8 orange cones, evenly spaced around a 600 meter loop. Each cone has a note card taped to it with 3 exercises on it, one for each lap, making a total of 24 exercises.

Cone 1
Lap 1: 10 Atomic sit-ups (single count)
Lap2: 20 Flutter kicks (four count)
Lap3: 20 Hello dollies (four count)

Cone 2
Lap 1: 15 Push-ups (four count)
Lap 2: 10 Eight-count body builders
Lap 3: 15 Push-ups (four count)

Cone 3
Lap 1: 15 Side-straddle hops (four count)
Lap2: 15 Lunges (four count)
Lap 3: 15 Windmills (four count)

Cone 4
Lap 1: 25 Crunches (four count)
Lap 2: 25 Crunches (four count)
Lap 3: 25 Crunches (four count)

Cone 5
Lap 1: 15 Wide push-ups (four count)
Lap 2: 15 Diamond push-ups (four count)
Lap 3: 15 Wide push-ups (four count)

Cone 6
Lap 1: 15 Boot beaters (four count)
Lap 2: 10 Star jumps (single count)
Lap3: 15 Cherry pickers (four count)

Cone 7
Lap 1: 20 Ins and outs (four count)
Lap 2: 20 bicycles (four count)
Lap 3: 10 Burpees (four count)

Cone 8
Lap 1: 10 Eight-count body builders
Lap 2: 15 Diamond push-ups (four count)
Lap3: 10 Star jumps (single count)

Run as fast as you can between cones and keep your body in constant motion. It usually takes us a little over 20 minutes to complete the whole workout. The poolees after doing the workout dubbed it “The Gauntlet.” Run hard and use good form on the exercises to make it challenging. You’ll get out of it what you put into it.

Oh, and you probably don’t want to eat much if anything before you do this unless you want to see it again.