Results 1 to 2 of 2

Thread: MARSOC short and long cards

  1. #1
    Join Date
    Jul 2012
    Location
    San Diego, but headed to Jacksonville NC
    Posts
    43

    MARSOC short and long cards

    The MARSOC Short Card

    1. 30 Push-ups
    2. 30 Air squats
    3. 30 Crunches
    4. 10 Burpees
    5. 10 Windmills
    6. 30 Push-ups
    7. 30 Mountain climbers
    8. 30 Flutter kicks
    9. 10 Burpees
    10. 10 Cherry pickers (4-count)
    11. 30 Push-ups
    12. 30 Star jumpers (or jumping jacks)
    13. 30 Back Extensions ("supermans")
    14. 10 Burpees
    15. 10 Chain breakers
    16. 30 Push-ups
    17. 30 Lunges
    18. 30 Hello dollies
    19. 10 Burpees
    20. 10 Trunk twists
    21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs



    RECON LONG CARD
    * Side Straddle Hops 30-4
    * Half Jacks 30-4
    * Trunk Rotations 10-4
    * Wind Mills 10-4
    * Push Ups 50-2
    * Chest Press Flings 15-4
    * Dive Bombers 20-2
    * Boat House Boogie 15-4
    * Wind Mills 10-4
    * Tricep Push Ups 25-2
    * Up Back and Over 10-4
    * Cherry Pickers 15-4
    * Push Ups 50-2
    * Bend Fore Aft 10-4
    * Sit Ups 200-2
    * Trunk Rotations 10-4
    * Push Ups 50-2
    * Leg Lifts 30-2
    * Half Sit Ups 50-2
    * Sun Gods 10-4
    * Quad Stretch 1 min
    * 8 Count B Builders 50
    * V-Ups 20-2
    * Lunges 20-4
    * Trunk Rotations 10-4
    * Flutter Kicks 300-4
    * Hello Dollies 100-4
    * Bend Fore Aft 10-4
    * Push Ups 50-2
    * Press Chest Flings 15-4
    * UDT Flutter Kicks 50-2
    * Crunches 50-2
    * Inboard/Outboard 10-4
    * Up Back and Over 10-4
    * Trunk Rotations 10-4
    * Neck Rotations 10-4
    * Tricep Push Ups 25-2
    * Boat House Boogie 15-4
    * Dive Bombers 15-2
    * Steam Engines 30-4
    * Boot Slappers 20-4
    * Stand HString Stretch 1 min
    * Squats 30-4
    * Calf Raisers 2 min
    * Calf Stretch 1 min
    * Star Jumpers 20-2
    * 12 Count B-builders 25
    * 3 Mile Run

    Excellent way to haze your body add 3 mile runs to short card as well and start off with max set dead hangs
    Pain is your friend, your ally, it will tell you when you are seriously injured, it will keep you awake and angry, and remind you to finish the job and get the hell home. But you know the best thing about pain? It lets you know you're not dead yet!

    HM2 (FMF) Sansone, Andrew

  2. #2
    Join Date
    Aug 2010
    Location
    Camp Lejeune
    Posts
    32
    These are great workouts especially when you add this to a normal weight lifting routine.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •