freestate Army Fitness Test (2)

Date: 2025-10-09
AO: freestate
Q: Dungeon Master
PAX: Mark Michael, Deagle, Andrew Churchill, Winston, Horshack, CashOnly, Cannoli, Rebound, Pigeon, Hot Sauce FNGs: None
COUNT: 10
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

THE THANG:

Everyone get coupons…

Start: Split into two groups. 5 or so overhand chin-ups alternating with step-ups on picnic table (3 sets)

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. We’ll target the 70 point standard for each event (listed first below).

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, x15, x15
• Deadlifts with coupon x15, x15, x15
• Alternating lunges w/ coupon, x10, x10, x6
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around basketball court

Set 2 (2 sets) — Hand release push-ups
• Hand release push-ups, as many as you can, 1 min/set
• Chest press w/ coupon, x15, x15
• Quadraplex, 1 min/set
• Repeat 1x using 2nd rep figure
• MOSEY twice around basketball court

Set 3 (1 set) — sprint-drag-carry and plank
• Sprint across court and back, carry coupon across court, repeat 1x • Bent over row, x30

MARY:
• Low plank 1m40s
• Leg lift Rosalita x10 IC
• Flutters x10 IC
• Scissors x10 IC
• LBCs x10 IC

ANNOUNCEMENTS: Accelerate2025 fund-raiser

COT: Try another F3 AO when traveling. Appreciate the global fellowship.

Tags: freestate, Mark Michael, Deagle, Andrew Churchill, Winston, Horshack, CashOnly, Cannoli, Rebound, Pigeon, Hot Sauce