Shorter Short Card

Shorter Short Card

11 PAX including 2 FNGs and 1 2.0 embraced the cooler temps for their #DRP at Ascent.

The Thang

COP:

• SSH x 20
• IW x 20
• Merkins x 10
• Squats x 20

Shortened MARSOC Short Card

Mosey over to the football field for an abbreviated version of the MARSOC Short Card. Perform each exercise, with a run the length of the field every 4 exercises.

1. 15 Merkins
2. 15 Squats
3. 15 Crunches
4. 5  Burpees (Run)
5. 15  Windmills
6. 5  Push-ups
7. 15 Mountain climbers
8. 15 Flutter kicks (Run)
9. 5  Burpees
10. 15  Cherry pickers (4-count)
11. 15 Merkins
12. 15 SSH (Run)
13. 15 Back Extensions (“supermans”)
14. 5  Burpees
15. 10  Chain breakers
16. 15 Merkins (Run)
17. 15 Lunges
18. 15 Hello dollies
19. 5  Burpees
20. 15 Trunk (Russian) twists (Run)
21. 3 Max sets of dead-hang pull-ups

People’s Chair (a.k.a. The “Semi-Gloss”)

Mosey over to the school for three rounds of People’s Chair with helpling of air presses (50,50, and then 60)

Jack Webb

In honor of Runstopper we decided to introduce Mr. Webb to our FNGs. Move to the practice football field for Jack Webb, up to 7 and back down the ladder.

YHC noticed we had some time left for sprints. run the length of the practice football field at 50% and return at 100%, Repeato.

Mary:

• Sid the Kid x 10 each way
• Flutter x 15
• Heals to Heaven x 15
• LBCs x 15
• Rosalita x 15
• Dollies x 15
• 5 Burpees OYO

Moleskin:

• YHC had wanted to try a shortened version of the MARSOC (Marine Special Operations Command) Short Card which includes a great mix of PT exercises. YHC reduced the reps as I wasn’t sure how long it might take, which turned out to be about 35 minutes with running. We can increase the reps as needed next time.
• Although the MARSOC Short Card designed to be completed in tight quarters, YHC mixed in some sprints to break things up some and keep ups moving.
• Solid work by the PAX today, not a lot mumble chatter, they were getting it done.
• Welcome Empty Nest and Fizzy who attended the Randy Moss boot camp earlier this week EHd themselves to Ascent to see what F3 was all about. Hope we didn’t disappoint and look forward to seeing you real soon.
• Empty Nest remarked something to the effect “If this is moderate, I’m not sure I want to see the other workout”. Moderate does not equal easy.
• Moon River learned not to anticipate the Q.
• Strange Brew played the role of Blue Falcon today asking for more burpees and reps. Well done.
• Thanks Pele for the opportunity to lead, it is always an honor. Please sound off with any mumble chatter.

Announcements:

• Joe Davis 5K/10K Saturday January 9th, details coming soon.
• Team SPEARHEAD Brew Ruck Heavy Saturday November 14th: https://www.facebook.com/events/528549833988542/
• F3 Christmas Party Saturday December 12th, save the date.