December 11th, 2015 By Buckwheat

After a long week of tough beatdowns and some very physical defensive tactics training at work taught by a legend in the field who trains all of our U.S. Military Spec Ops Units, I figured it was a good time to break out the Marine Corps Special Operations Command (MARSOC) Short Card. Although, I must admit that I was hoping no one would show as my body needs a day of rest. Much to my chagrin, four other brave Pax showed the wear and tear on the body continued. Things went a little something like this:

Mosey to playground.

Warm Up:
SSH X15IC
Windmill X15IC
Cotton Picker X15IC
Triceps and Shoulder stretches
Arm Circles

The Thang:
1. 30 Mericans
2. 30 Air Squats
3. 30 LBC’s
4. 10 Burpees
5. 10 Windmills
6. 30 Mericans
7. 30 Mountain Climbers
8. 30 Low Flutter
9. 10 Burpees
10. 10 Cotton Pickers IC
11. 30 Mericans
12. 30 SSH’s
13. 30 Supermans
14. 10 Burpees
15. 10 Chain Breakers
16. 30 Mericans
17. 30 Lunges
18. 30 Hello Dolly
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of pull ups

Grab some wall and do 10 muscle ups or the AJAX version. YHC couldn’t do those very well, so I stuck with muscle ups.

Mosey to back of school. Grab a bench for 10 step-ups each leg followed by 20 dips. REPEATO. Then do 10 decline mericans.
Mosey to bus log for Pax Choice MARY:

Reverse Crunch X20IC (Rib Shack)
The W X10IC (GG)
LBC X20IC (Innkeeper)
Plank Jacks X20IC (YHC)
Light stretches and we’re done.

I just realized we forgot COT :-(. My bad!

Tired Moleskin:
1) Thanks for joining me this morning, men.
2) GG had some serious form on those air squats. Nice work!
3) It’s time for you to Q Ribshack, the way you were knocking out those step-ups twice as fast as the rest of us. Well done!
4) Innkeeper-Thanks for posting regularly at The Valley. You are the heart and sole of the AO!
5) Good to see you Trail Mix.
6) Gotta get to work. Have a great day!

The Valley