Three rounds of:
Wall-ball, 12 pound ball, 10 ft target
Kettlebell Swing, 44 pounds
Burpees
Dumbell Press, 25#
Barbell Curls, 20#
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Athlete:
SPC Ski - Round 1: 87 Round 2: 80 Round 3: 73 -- 240 Total
Strongest exercise: KB Swings
Gigles - Round 1: 90 Round 2: 79 Round 3: 69 -- 238 Total
Strongest exercise: Wallball
Tapia - Round 1: 103 Round 2: 98 Round 3: 102 -- 303 Total
Strongest exercise: Curls
Abu - Round 1: 120 Round 2: 0 Round 3: 0 -- DNF
- Jammed finger from previous injury
Rodriguez - Round 1: 111 Round 2: 101 Round 3: 94 -- 308 Total
Strongest Exercise: Curls
SGT K - Round 1: 144 Round 2: 106 Round 3: 104 -- 354 Total
Strongest Exercise: Curls
Monday, July 19, 2010
Wednesday, June 30, 2010
Tuesday, June 29th 2010
Max Rds. in 3 min:
3 Tire Flips
6 Pushups
9 Walking Lunges
...Rest 1 min, Repeat for a total of 5 Cycles
Track individual effort and overall team score:
Team 1
SFC F 4 2/3 ... 3 2/3... 2 ... 0 ... 0 (Total 10 1/3 )
McGrath 5 2/3 ... 5 1/3 ... 5 ... 5 ... 4 2/3 (Total 25 2/3)
'Ski 4 1/3 ... 4 ... 4 ... 3 2/3 ... 3 2/3 (Total 19 2/3)
Team Total 55 1/3 Rounds
Team 2
Kendricks 7 ... 5 2/3 ... 5 2/3 ... 5 ... 5 (Total 28 1/3)
Abu 5 ... 5 ... 5 1/3 ... 5 ... 5 1/3 (Total 25 2/3)
Tapia 6 ... 5 ... 5 1/3 ... 5 1/3 ... 5 1/3 (Total 27)
Team Total 81
Adjusted Scores:
Team 1: 45
Team 2: 55 1/3
3 Tire Flips
6 Pushups
9 Walking Lunges
...Rest 1 min, Repeat for a total of 5 Cycles
Track individual effort and overall team score:
Team 1
SFC F 4 2/3 ... 3 2/3... 2 ... 0 ... 0 (Total 10 1/3 )
McGrath 5 2/3 ... 5 1/3 ... 5 ... 5 ... 4 2/3 (Total 25 2/3)
'Ski 4 1/3 ... 4 ... 4 ... 3 2/3 ... 3 2/3 (Total 19 2/3)
Team Total 55 1/3 Rounds
Team 2
Kendricks 7 ... 5 2/3 ... 5 2/3 ... 5 ... 5 (Total 28 1/3)
Abu 5 ... 5 ... 5 1/3 ... 5 ... 5 1/3 (Total 25 2/3)
Tapia 6 ... 5 ... 5 1/3 ... 5 1/3 ... 5 1/3 (Total 27)
Team Total 81
Adjusted Scores:
Team 1: 45
Team 2: 55 1/3
Monday, June 21, 2010
Team Abu vs. Team Speedy
Team Competition, Teams complete As Many Reps As Possible (AMRAP) in 10 minutes of the following:
15 pushups
15 body-rows
10 broad jumps
10 deck-squats
Run 200m
Team Abu: 12 rounds
Team Speedy: 11 rounds
---Round Two---
Teams complete As Many Reps As Possible (AMRAP) in 10 minutes of the following:
15 pushups
15 body-rows
10 broad jumps
15 Flutter Kicks
Run 200m
Team Abu: 12 rounds
Team Speedy: 12 rounds
TOTAL SCORE: Team Abu (24) Team Speedy (23)
Team Competition, Teams complete As Many Reps As Possible (AMRAP) in 10 minutes of the following:
15 pushups
15 body-rows
10 broad jumps
10 deck-squats
Run 200m
Team Abu: 12 rounds
Team Speedy: 11 rounds
---Round Two---
Teams complete As Many Reps As Possible (AMRAP) in 10 minutes of the following:
15 pushups
15 body-rows
10 broad jumps
15 Flutter Kicks
Run 200m
Team Abu: 12 rounds
Team Speedy: 12 rounds
TOTAL SCORE: Team Abu (24) Team Speedy (23)
Tuesday, May 25, 2010
Tuesday, 25 May, 2010
Standard Army Warm-up
Team Races
As a team, complete as many rounds of the following in ten minutes. Take a 3 minute rest, and then complete a second ten minute round:
Round 1
5 Broad-Jump Burpees
10 Body Rows
15 Lunges
20 Pushups
25 Situps
Blue Team (Score):
Dixon (3)
Abu (3)
Tapia (3)
Ski (2)
Red Team (Score):
Kaos (3)
McGrath (3)
Kendricks (3)
Stieh (3)
Round Two
10 Body Rows
15 Four Count Flutter Kicks
15 Lunges
20 Push Ups
25 Situps
Blue Team (Score):
Dixon (4)
Abu (4)
Tapia (3) + 1 finished after time was called
Ski (3)
Red Team (Score):
Kaos (4)
McGrath (3)
Kendricks (3)
Stieh (3) + 1 finished after time was called
Total: TIED! at 25
Effort for the day is also a tie between Tapia and Ski. Tapia busted his behind to finish that fourth round at a dead sprint, and Ski bested his 1st round score for a very respectable 5 total rounds. Great effort guys.
Team Races
As a team, complete as many rounds of the following in ten minutes. Take a 3 minute rest, and then complete a second ten minute round:
Round 1
5 Broad-Jump Burpees
10 Body Rows
15 Lunges
20 Pushups
25 Situps
Blue Team (Score):
Dixon (3)
Abu (3)
Tapia (3)
Ski (2)
Red Team (Score):
Kaos (3)
McGrath (3)
Kendricks (3)
Stieh (3)
Round Two
10 Body Rows
15 Four Count Flutter Kicks
15 Lunges
20 Push Ups
25 Situps
Blue Team (Score):
Dixon (4)
Abu (4)
Tapia (3) + 1 finished after time was called
Ski (3)
Red Team (Score):
Kaos (4)
McGrath (3)
Kendricks (3)
Stieh (3) + 1 finished after time was called
Total: TIED! at 25
Effort for the day is also a tie between Tapia and Ski. Tapia busted his behind to finish that fourth round at a dead sprint, and Ski bested his 1st round score for a very respectable 5 total rounds. Great effort guys.
Thursday, May 13, 2010
Thursday, 13 May, 2010
Standard Army Warm Up
30 Second Squat holds x 3
Two Man Teams Relay Race
each person completes 3x rounds of the circuit:
5 Burpee Tire Flips
7 20# weighted Burpees
9 Burpee broad Jumps
Abu / Palmero: 11:11
"ski" / Dixon: 11:23
Kendricks / Mcgrath: 11:49
"How Fast Can CPT Kaos Crank a round?" Challenge:
One round of the above, for time:
1:32 seconds.
Army Cool Down and Stretching
30 Second Squat holds x 3
Two Man Teams Relay Race
each person completes 3x rounds of the circuit:
5 Burpee Tire Flips
7 20# weighted Burpees
9 Burpee broad Jumps
Abu / Palmero: 11:11
"ski" / Dixon: 11:23
Kendricks / Mcgrath: 11:49
"How Fast Can CPT Kaos Crank a round?" Challenge:
One round of the above, for time:
1:32 seconds.
Army Cool Down and Stretching
Tuesday, May 4, 2010
Tuesday, 04 March, 2010
Officers:
"Barbara"
Three-t0-five rounds for time of
20 Pullups
30 Pushups
40 Situps
50 Squats.
Rest 3 minutes between each round
Kaplan: 4:57, 4:56, 4:59, 5:30, 4:51
Dixon: 5:30, 5:10, 4:32
Enlisted
PT Test Development / Running
5 KM
Pushups and situps to Muscle Failure
Awareness Test
Inattentional Blindness
"Barbara"
Three-t0-five rounds for time of
20 Pullups
30 Pushups
40 Situps
50 Squats.
Rest 3 minutes between each round
Kaplan: 4:57, 4:56, 4:59, 5:30, 4:51
Dixon: 5:30, 5:10, 4:32
Enlisted
PT Test Development / Running
5 KM
Pushups and situps to Muscle Failure
Awareness Test
Inattentional Blindness
Thursday, April 29, 2010
Thursday, April 29th, 2010
Today we were happy to be visited by the unit Chaplain, CPT. Muncher, and his assistant, SPC Poe. They both put forth great effort, staying neck and neck with the Chosin Dagger crew.
Standard Army Warm-up
1/4 mile jog
Team 1
Kendricks
Chaplain
Poe
Abu
Team 2
Dixon
"Ski"
Palmero
McGrath
Perform as many rounds of the below circuit as possible, individually. Individual scores will be combined to equal the team score.
Round 1, 1o minutes
5 Burpees
10 Situps-to-standing (aka deck squat situps)
15 Body-rows
20 Lunges
Run 200m
Rest 3 minutes
Round 2, 10 minutes
5 burpees
10 situps-to-standing
15 body rows
20 4-count-flutter-kicks (chosen by Dixon, who was leading at the half, to replace lunges)
Round Totals:
Dixon - 3 and 4 (7 total)
Abu - 3 and 3 (6)
Palmero - 3 and 3 (6)
Chaplain - 3 and 3 (6)
McGrath - 3 and 3 (6)
Kendricks - 3 and 3 (6)
"-Ski" - 2.5 and 2.5 (5)
Poe - 3 and 2 (5)
Team 2 wins, 24 to 23.5
The "Yellow Jersey" goes to Dixon, mostly due to his impressive effort defending his third rep on the second round against ABU who overtook him on the run. They smoked themselves on the backside of the 200m loop, but Dixon dug deep and got in another full round.
Standard Army Warm-up
1/4 mile jog
Team 1
Kendricks
Chaplain
Poe
Abu
Team 2
Dixon
"Ski"
Palmero
McGrath
Perform as many rounds of the below circuit as possible, individually. Individual scores will be combined to equal the team score.
Round 1, 1o minutes
5 Burpees
10 Situps-to-standing (aka deck squat situps)
15 Body-rows
20 Lunges
Run 200m
Rest 3 minutes
Round 2, 10 minutes
5 burpees
10 situps-to-standing
15 body rows
20 4-count-flutter-kicks (chosen by Dixon, who was leading at the half, to replace lunges)
Round Totals:
Dixon - 3 and 4 (7 total)
Abu - 3 and 3 (6)
Palmero - 3 and 3 (6)
Chaplain - 3 and 3 (6)
McGrath - 3 and 3 (6)
Kendricks - 3 and 3 (6)
"-Ski" - 2.5 and 2.5 (5)
Poe - 3 and 2 (5)
Team 2 wins, 24 to 23.5
The "Yellow Jersey" goes to Dixon, mostly due to his impressive effort defending his third rep on the second round against ABU who overtook him on the run. They smoked themselves on the backside of the 200m loop, but Dixon dug deep and got in another full round.
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