Armstrong Beatdown
Pax:
Armstrong (Q)
Deliverance
Fallout Boy
Pinto
A 'Hoosier' style workout in honor of Gene Hackman. Practice: 25 KBS, 25 Block squat, 25 hand release murican, 20 team block pass sit up, kamikaze (one hand) block carry, Route 66 around the building with burpees at light posts.
3/3/25 0530-0615
Opening mission, 5 core principles, F3 credo
Murph
Pax:
Irish Hoss
Fossil
Van Gogh
Mile High
Mercy
Footloose
Capitol
Guardian-Q
COR
NOR
6- Fossil
Announcements
LDP3 – meetings
Prayer
Purdy #11 – 03/03/25 – Camelot –
Gettin’ After It
WARM UP: Side Straddle Hops, Potato Pickers, & Willy Mays Hays’ in cadence.
WORKOUT:
– Mosey over to the path around the pond.
– 1 Lap around the pond
– 25 Squats
– 1 Lap around the pond
– 25 Big Boy Sit-ups
– 1 Lap around the pond
– 25 Merkins
– Repeat
Q – Purdy
Golden Gate
Wax On
Viper
Norm
Pump Station Run 3/2/25
PAX:
Radio
Van Wilder
Ukulele
Full Pull
Tarnished
Thor
Guardian
Thin Mint
Waldo
Carmen Sandiego
Fat Amy
Pump N Run part dos
We ran a 1/2 mile loop in downtown Pburg, and did block work each time around. It was more than a run, less than a beatdown… just right.
3/1/25 Battlefield Run
PAX:
Doogie
Full Pull
Wipers
Viper
Fat Amy (Q)
Pump N Run
We ran over 4 miles and did block exercises at each mile.
Badger’s no shoulders workout
Pump Station 3/2/25 0615-0700
Pax:
Guardian
Fat Amy
Huckleberry
Bourbon
Van Wilder
Shepherd
Stark
Tarnished
Capitol
Thin Mint
Manchester
Photon
Just Thor
Radio
Waldo
Meatloaf
Ukele
Carmen san deigo
Gold Star
Pimento
Doubtfire
Badger-Q
Warmup IC – Motivators (5). Appreciate the assistance from PAX as my brain was not quite ready to function this morning
Mosey to bottom of hill
The Thang
DORA-11 groups
1 partner runs hill while other does work. Switch after run. Work reps completed with partner
Work:
250-squats
200-LBC’s
150-alternating lunges. Initially 2 is 1. Audible called to 1 is 1
100-V ups
50-SSH
Imperial Walkers until all groups finished
5 minutes to kill so did 5’s (variation of 11’s)
jump squats and Big Boy’s
MOT run
6- Shepherd
LDP3
Announcements
Prayer
Ruck:
Binford
Thor(q)
Photon
Mile high
Deliverance
Tarnished
Meatloaf
Golden gate
2/27/25
Oh the things you can do that are good for you
Irish Hoss – Q
Yoshi
Salisbury
Manchester
Fat Amy
Rudy
Doubtfire
VanGogh
Vespa
Warmups
SSH
Merkins
Stir the Oatmeal
Circuit – 6stations – 4 corners of parking lot and 2 in the playground-
Goal is to complete the circuit in descending reps starting at 12
Lt. Dans
Inch Worms
Ape hangers
Dips
HR Merkins
Big Boys
Workout provided good cardio and allowed for Pax to move at own pace while staying close together. Good full body combo – I’ll use this format again.
Ended in COT
2/27/25
Oh the things you can do that are good for you
Irish Hoss – Q
Yoshi
Salisbury
Manchester
Fat Amy
Rudy
Doubtfire
VanGogh
Warmups
SSH
Merkins
Stir the Oatmeal
Circuit – 6stations – 4 corners of parking lot and 2 in the playground-
Goal is to complete the circuit in descending reps starting at 12
Lt. Dans
Inch Worms
Ape hangers
Dips
HR Merkins
Big Boys
Workout provided good cardio and allowed for Pax to move at own pace while staying close together. Good full body combo – I’ll use this format again.
Ended in COT
Run
Pax
Isosceles
Callahan
Guardian
Van Gogh (Q)
Ran to second street to boundary to the fort and back down 6th street