MARSOC Short Card

QIC: Vila
Date: 10/08/2018
PAX: Best in Show, Fast Lane, Jabooti, Journey, Peanuts, The Count, Threeskin
AO: Beast Ridge

Conditions

The Disclaimer


COP

SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15
SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15

The Thang

Mosey around the field

Run to first corner
SSH – 15
Run to home and hold Al Gore until all catch up

Cycle:

30 Push-ups
2. 30 Air squats

3. 30 Crunches

4. 10 Burpees

5. 10 Windmills (30)

6. 30 Push-ups (20)

7. 30 Mountain climbers

Run to first corner
8. 30 Flutter kicks

9. 10 Burpees (8)

10. 10 Cherry pickers (4-count) (30)

11. 30 Push-ups (20)

Run to second corner
12. 30 Star jumpers (or jumping jacks)

13. 30 Back Extensions (“supermans”)

14. 10 Burpees (6)

Run home
15. 10 Chain breakers (30)

16. 30 Push-ups (20)

17. 30 Lunges

18. 30 Hello dollies

19. 10 Burpees (4)

20. 10 Trunk twists (30)

21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs (skipped)

10mom:

Call out Mary workouts from all PAX, and PAX call the count


COT

Talked about the origin of the Short Card, and that it is great for short time and limited space workouts.

Prayers:

The Count’s bro going back into treatment for cancer
EOD Soldier from North Carolina K.I.A.