freestate Army Fitness Test – training

Date: 2025-10-07
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bluto, Cannoli, Horshack, Pigeon, Winston, Nancy Lopez, Shepherd FNGs: None
COUNT: 8

WARMUP:
• SSH x20 IC
• Hairy rockettes x15 IC
• Imperial walkers x15 IC
• Inchworm with push-up x5 OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x10 IC
• Cherry Pickers x10 IC
• Warm-up jog, ½ mile

THE THANG:
Everyone Get coupons . . . and meet on grass

Army Fitness Test: Combat specialties: Introduces one sex-neutral, age-normed standard that requires a total score of 350, with a minimum of 60 points per event.

event
70 points (combat)
60 points (combat enablers)
deadlift
3-reps 190 pounds
3-reps 140 pounds
Hand release push-ups
22 correct reps in 2m
11 correct reps in 2m
Sprint-drag-carry
2m27s
2m53s
Plank
1m42s
1m10s
2-mile run
19m30s max
22m04s max
Set 1 (3 sets) — Deadlift
• Curls with coupon x20, x20, x20
• Deadlifts with coupon x15, x15, x15
• Alternating lunges w/ coupon, x20, x20, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY once around grassy area

Set 2 (3 sets) — Hand release push-ups
• Hand release push-ups, as many as you can, 1 min/set
• Chest press w/ coupon, x15, x15, x15
• Quadraplex, 1 min/set
◦ OR Squats with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY once around grassy area

Set 3 (2 sets) — sprint-drag-carry and plank
• Sprint across court and back, carry coupon across court, repeat 2x • Bent over row, x15, x15

MARY:
• Plankorama

ANNOUNCEMENTS: Accelerator fund-raiser

COT: 19th wedding anniversary

Tags: freestate, Andrew Churchill, Bluto, Cannoli, Horshack, Pigeon, Winston, Nancy Lopez, Shepherd