Category: Uncategorized

Posted on

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

Posted on

delphi 21s

Date: 2025-10-07
AO: delphi
Q: Rocket
PAX: Part-Time, Flapjack, NOAA, Yard Sale, Pop Fly, Crop Duster, Monte Karlo, Nano, Atlas, Ashe FNGs: None
COUNT: 11
WARMUP: mosey with high knees, butt kickers, and karaoke
SSH
Random Clap Exercise
Willie Mays Hayes
World’s greatest stretch (eventually threw in an ankle roll out)

THE THANG: 21s
20 merkins, run 100 yards, 1 Big Boy, run 100 yards
19 merkins, run 100 yards, 2 Big Boys, run 100 yards
Continue pattern until time runs out or you’re as good as Nano and get to: 1 merkin, run 100 yards, 20 Big Boys, run 100 yards

Totals: 210 merkins, 210 Big Boys, 2.25 miles
MARY: stretching

ANNOUNCEMENTS:
18 Oct – road cleanup
8 Nov – Grunt

COT: Don’t be afraid to ask for, or accept, help

Tags: delphi, Part-Time, Flapjack, NOAA, Yard Sale, Pop Fly, Crop Duster, Monte Karlo, Nano, Atlas, Ashe

Posted on

thegeneral Stand by your man

Date: 2025-10-07
AO: thegeneral
Q: Gherkin
PAX: Norm, citrus, Trademark, Traveler, Robo
FNGs: None
COUNT: 6
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai

THE THANG
3 Rounds of Tammy Wynettes – One partner performs 10 of one exercise while the other performs 10 of the other and then switch. Continue until each PAX has performed 100 reps of each exercise. • Merkins & Coupon Squats
• (IC) American Hammers & Imperial Walkers
• Big Boy Situps & Coupon Swings

Suicide overhead press
OYO, all PAX line up on goal line and perform suicides to the 5, 10, 15, and 20 and back down to the 5. Every time you return to the goal line, perform the number of reps equal to the yard line that you just ran to.

MARY
American Hammer, Flutter kicks, Box Cutters, LBCs

ANNOUNCEMENTS
• Bible Study Tuesday nights 7:15 PM at Gherkin’s house (Details on Iron Sharpens Iron Channel) • The Grunt on Saturday 11/8
• F3 Accelerate campaign at Port City Brewery on Thur. Oct 23
COT
It’s a natural desire for most of us to want to be liked. While there is nothing wrong with being liked, that desire can lead to staying silent instead of speaking up for yourself or for others.

Winston Churchill –
“You have enemies? Good. That means you’ve stood up for something, sometime in your life.”

Martin Luther King Jr. –
“Our lives begin to end the day we become silent about things that matter.”

Mahatma Gandhi –
“Silence becomes cowardice when occasion demands speaking out in the truth and acting accordingly.”

Matthew 5:10 – “Blessed are those who are persecuted because of righteousness, for theirs is the kingdom of heaven.

Tags: thegeneral, Norm, citrus, Trademark, Traveler, Robo