November 8th, 2018 By Gapper

14 men put out maximum effort tackling the MARSOC short card. Here’s how it went:

WARMARAMA

• SSH x20
• IST x10
• Merkins x10
• Air squat x10

MARSOC

21 exercises, with 10 or 30 reps each. Based on a Marine Special Operations workout, and modified if you’ve got a ruck or sandbag to throw around. You vs. you. Get after it.

1. 30 Merkin
2. 30 Air Squat (Overhead Squat)
3. 30 LBC
4. 10 Burpee
5. 30 Air Press (Overhead Press)
6. 30 Merkin
7. 30 Mountain Climber
8. 30 Low Flutter
9. 10 Burpee
10. 30 Jump Squat (Single Arm Ruck Swing (15 each arm))
11. 30 Merkin (Thruster)
12. 30 Side Straddle Hop
13. 30 Low Flutter
14. 10 8-Count Body Builder
15. 30 Carolina Dry Dock (Ruck High Pull)
16. 30 Merkin (Thruster)
17. 30 Lunge
18. 30 Low Dolly
19. 10 8-Count Body Builder
20. 10 Mason Twist
21. 10 Burpee

PEOPLE’S MARY

• Bunch of different stuff in cadence from a bunch of different pax

MOLESKIN

• Speed for Need is coming to the Santa Scramble in Concord in 9 days. Preblast. Two great Track Commanders are on deck. Come join the fun.
• #TClaps to Wildcat for completing the Triple Nickel Challenge (50 miles running, 5000 merkins, and 5000 sit ups in 30 days.
• Kojak has a Spartan Beast bib available for Saturday, and I have a Spartan Sprint bib available for Sunday. Get in touch if you want either of them (and you can ride with me & the rest of my family if you’re coming Sunday; my oldest can’t make it home from college, so his bib is available).
• Q Source Grinder is this Saturday 8am at Rocky River Coffee after The Rail Yard. Always a good discussion.
• #TClaps to Kojak, Schedule C, Gamma, and Spauldini for heading to Florida tomorrow for the Jacksonville Beach GoRuck 50 Mile Star Course. 50 miles with a 20 pound ruck from 9pm Friday to 5pm Saturday. Give em hell boys.

Harrisburg

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