Warmup was Side Straddle Hops, arm stretches, and weed pickers.  We worked through the MARSOC Short Card.  MARSOC stands for “Marine Corp Forces Special Operations Command”.  Of course we put the F3 twist on things a little bit.  The original MARSOC Short Card does have pull-ups at the end as the 21st exercise, but we omitted that because we don’t really have a place to do pull-ups.  Once we got through all of the exercises we did a light jog from one end of the parking lot to the other, and then everyone called out exercises for about 10-15 min.  The picture attached to this backblast is the white board used with all of the exercises.