Workout of the Day

AO: Academy

When: 2024-02-20

QIC: Scar

PAX (3): Devito, No-See-Um


The Presidents day long weekend was taking a toll on Pax numbers. No one was around. YHC even tried the don't worry we will have some light stretching and a slow jog routine. No-See-Um was a HC so I knew I had one.


A cold 33 degree start had me wondering at 5:11am would anyone actually show, No-See-um arrived and shortly after Devito entered, we had 3. We set off on a lap around the school, run, side shuffle's and a few SSH to get us warm and back to the parking lot.

The Thang:

I had 2 Workouts of the day planned and knew the bear crawls and burpees would be a hit. Set up the parking lot with a 100 yard length, 50 yard as a halfway. 1 burpee, run to the 50, 10 mountain climbers and bear crawl to the 100. 10 LBC's and squats for the 6. Repeat 5 times going up in number each time, 20, 30, 40, 50. Staying warm was not a problem today. 2nd workout of the day was a simple body work in place. 100 SSH, 1 minute plank, 20 shoulder taps, 20 LBC's, 20 Carolina dry docks and finish with a 1 minute plank. Now for the meat and potatoes of this beat down. Mosey over to the track. Ascending ladder of PAIN - 4 rounds 40 Squats, 30 LBC's, 20 Mercans and 10 burpees, take a lap around the track after each lap. Next round - 80 Squats, 60 LBC's, 40 Mercans and 10 burpees and a lap. Next round - 120 Squats, 90 LBC's, 60 Mercans and 10 burpees and a lap. Next round - 160 Squats, 120 LBC's, 80 Mercans and 10 burpees and a lap. We finished with about 4 minutes to spare, mosey back to flag for some Mary. Flutter kicks, dying cockroaches, American Hammers and six inches.


Great to have Men out there today pushing themselves. Prayers for Devito and Family as they journey through a new stage of life with juggling Children and Parenting. Prayers to lift up all of F3 and anyone dealing with adversity and strife.

Naked-Man Moleskin:

That extra 15 minutes on a mid week beat-down can really push you into the pain cave. Glad I took the Q and got better. SYITG

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