Date: 2025-10-21
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bluto, Cannoli, Pigeon, Scabby
FNGs: None
COUNT: 6
WARMUP:
• SSH x20 IC
• Hairy rockettes x15 IC
• Swingbillies x15 IC
• Inchworm with push-up x5 OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 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.
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 (2 sets) — sprint-drag-carry and plank
• Sprint carry sprint carry
◦ Sprint across court and back without coupon
◦ Carry coupon across court
◦ Sprint back and forth without coupon
◦ Carry coupon across court
• Bent over row, x30, x25
• Low plank, 1 min, 1 min
• Repeat 1x using 2nd rep figure
Set 1 (3 sets) — Deadlift
• Curls with coupon x20, x20, x20
• Deadlifts with coupon x15, x15, x15
• Lunges w/ coupon, x20, x14, x16
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey twice around basketball court
Set 3 (2 sets) — Hand release push-ups
• Hand release push-ups, as many as you can, 1 min/set
• Chest press w/ coupon, x25, x15 OMC
• Windshield wipers, x30, x30 OYO
• Repeat 1x using 2nd rep figure
MARY:
• Reverse crunches x15 IC
• Protractor
• Flutters x10 IC
• Scissors x10 IC
ANNOUNCEMENTS: Accelerate2025 fund-raiser happy hour on 10/23
COT: Reflections on travel, anniversaries
Tags: freestate, Andrew Churchill, Bluto, Cannoli, Pigeon, Scabby
F3 The Capital 