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  • The Recon Long and Short Card

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    JakeWill
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    The document outlines three high-intensity workout routines: the MARSOC Short Card, RECON Long Card, and FORCE RECON Long Card. Each routine consists of a circuit of bodyweight exercises like pushups, squats, lunges, and crunches performed for a set number of repetitions. The RECON and FORCE RECON Long Cards are more extensive routines incorporating additional exercises like windmills, boat house boogies, and dive bombers over their circuits.

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    The document outlines three high-intensity workout routines: the MARSOC Short Card, RECON Long Card, and FORCE RECON Long Card. Each routine consists of a circuit of bodyweight exercises like pushups, squats, lunges, and crunches performed for a set number of repetitions. The RECON and FORCE RECON Long Cards are more extensive routines incorporating additional exercises like windmills, boat house boogies, and dive bombers over their circuits.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    2K views4 pages

    The Recon Long and Short Card

    Uploaded by

    JakeWill
    The document outlines three high-intensity workout routines: the MARSOC Short Card, RECON Long Card, and FORCE RECON Long Card. Each routine consists of a circuit of bodyweight exercises like pushups, squats, lunges, and crunches performed for a set number of repetitions. The RECON and FORCE RECON Long Cards are more extensive routines incorporating additional exercises like windmills, boat house boogies, and dive bombers over their circuits.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    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

    FORCE 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 ----------------------------FORCE RECON SHORT CARD * Side Straddle Hops 30-4 * Push Ups 20-4 * Chest Press Flings 10-4 * Squats 30-4 * Cherry Pickers 10-4 * Lunges 30-4 * Push Ups 20-4 * Chest Press Flings 10-4 * Flutter Kicks 100-4 * Hello Dollies 25-4 * Half Jacks 30-4 * Star Jumpers 20-2 * 12 Count B-builders 20 * UDT Flutter Kicks 20-4

    * * * * * * *

    Leg Lifts 20-2 Hello Dollies 25-4 Dirty Dogs 15-4 Squats 30-4 Push Ups 20-4 Chest Press Flings 10-4 Mountain Climbers 20-4

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