U.S. Marine Corps scout sniper
2025 on Tumblr: Trends That Defined the Year

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@dfqtraining
U.S. Marine Corps scout sniper
Dec 20, 2023
Sept 6 2023
-5min reverse treadmill+6min yoga flow,2x20 tib toe raise+Patrick steps, 3x5 atg split squats+Jefferson curls (35lbs)
-4 Rounds 44lb KB: 20 KBS, 15 push-ups, 10 goblet squats, 7 burpees, 7 hammer curls
May 1
Day 1 of the Ring Challenge
25 ring dips
20 ring pull-ups
15 leg raises (bar bc of height
10 ice cream makers
5 muscle-ups (into level)
Swam 300m in the AM
04SEP2021
-13min stair master (53 floors)
-5x5 Bear Complex w/95lbs
-3Rnds w/40lb DBs: 10 box squats+5 push-press
-5x 1min low plank,/1min rest
-5x10 server curls w/25lb
31AUG2021
-10min elliptical
-5x5 Man Makers w/25lb DBs
-5x10 (top of the minute): dead lifts @ 185lbs, hand release PU, burpees
29AUG2021
Running sucks
27AUG2021
-10min Elliptical (1.05mi)
5 Rnds w/40lbs KB: 20 alt KBS+10 Goblet squats
-3 Rnds: 5L/5R Turkish getups w25lb
-3 Rnds: 5L/5R windills w/25lbs
-Modified Gorilla Complex: 20/15/10/5 curls/high pull/ Mil press/tricep ext/push-up
-XPT cool down
21Aug21
-5x100 jump rope
-3 Rnds: 10 dead lifts 185lbs+10 pull-up (Ranger, curls, pull-ups)
-Dead lifts: 10 @ 185, 8 @ 205, 8 @ 235, 6 @ 255, 4 @ 275, 2 @ 295
-10/10, 8/8...2/2, 10/10: hand release PU/4ct flutter kicks
Sunday, July 25
-10min Elliptical, then 10min Stair Master
-Dead lifts @ 185: 5x10
-Rack Pull: 5 @ 275, 4 @ 325, 3 @ 375, 4 @ 325, 5 @ 275. Grip was slipping bad by 375...
-5 Rnds w/45lb bar: 20 Mil press+10 tricep ext
-3 Rnds w/5lb DB: leaning on bench: 10 front raise+10 bent arm rev fly+10 rev fly
-5 Rnds w/40lb KB: 5L/5R Bulgarian Split Squats
-3x10 renegade row w/40lb KB
-10Min stretch
-XPT cool down breathing
17Jul2021
-flow warmup
-4 Rnds: 100 jump rope, 15 KBS @ 53lbs, 10 Goblet squats @ 53lbs, 7 RDL @ 88lbs, Farmer carry 60 paces w/35lb KBs, 10 dips
18Jul2021
-5min stair stepper, 5min elliptical
-5x5 Man-makers w/20lb DBs
-5 Rnds w/65lbs: 10 bent-over row+10 Mil press
-3 Rnds Landmines 25lbs on bar: 10 2ct twist, 5L punches, 5R punches
-5 Rnds w25lb plate: 20 4ct FK, 15 hello Dolly's, 10 leg lifts
11Jul2021
Made some modifications... KB work was done with 30lb KB. Shrimp squats were Goblet shrimp squats also done with 30lb KB. After that was simultaneous alt front/lateral raises with 10lb DB 5X20. 3x350m row (ass was FEELING it!). Neutral grill pull-ups 4x5. Then some hip stretching and XPT breathing cool down.
Kings Of Leon - Closer
Independence Day workout brought to you by memories of Cadre Dan and my homies from #GORUCK Class 074. #DFQ #logPT (at Security Forces Academy (Carter Hall)) https://www.instagram.com/p/CQ9h-auAsXX/?utm_medium=tumblr
Took a walk to the BX and back, distance was over a 5k.
Log PT 3x10: squats, lunges, sumo get-ups, floor press, 4ct flutter kicks, log sit-ups
3Jul2021
-5min stair stepper
-20min elliptical
-5 Rnds w/95lb barbell: 5 cleans, 5 press, 5 back squats
-4rnds w/65lb barbell: 10 bent-over row/10 upright row
-Stretch