Begin At The Beginning
6 ruck maniacs emerged from the gloom at Carmel Middle School for the launch of F3’s first and only ruck-focused workout, SPEARHEAD.
THE THANG
We kicked off the launch of SPEARHEAD by evaluating each pax’s baseline fitness using the Army’s Basic Fitness Test (ABFT). Here’s how it went down:
COP Light Warmup led by Bob The Builder:
– 20 Side Straddle Hops in cadence
– 20 Imperial Walkers in cadence
ABFT led by Dora
– Partner Up
– 2 minutes AMRAP Push Ups (Merkins to you)
– Flapjack
– 2 minutes AMRAP Sit Ups (Sit Ups to you)
– Flapjack
– 2 minute rest for run instructions
– 2 mile run for time
Extra Credit
– Selection Burpees* for each run finisher after 60 second rest
– 5 more Selection Burpees* for everyone
* A ‘Selection Burpee’ is a normal burpee with 5 push ups instead of 1, followed by 5 single-count mountain climbers before bringing the legs back in for the jump.
COT
Moleskin
Congratulations to all the men for completing the ABFT this week. We will revisit this test on an ongoing basis to track our progress and set improvement goals. No rucks this time because you don’t do the ABFT with bricks on your back — that’s next week.
The older you are the easier it is to pass the ABFT. A minimum score of 180/300 is required to pass, and it’s nearly twice as hard for a guy in his 20s to pass then it is for a guy in his 40s. War Daddies got it easy this time, but if you passed, you are probably going to take 5 years off the clock for next test.
If you plan on coming to SPEARHEAD in the future you’ll be encouraged to do the ABFT on your own and send Dora or Bob The Builder your scores. We’re keeping track of them for everyone.
Here’s the strict instructions for the ABFT. Follow them to the letter: http://army.com/info/apft/basics
ABFT Standards Guide: http://usarmybasic.com/army-physical-fitness/apft-standards
Next week the rucks come out and the bricks go in and the pain comes down. Future custom F3 GORUCK events will be harder than ever. This is the place to come to get ready.
Pre-order your kickass SPEARHEAD shirt here: http://f3.mudgear.com/F3-Spearhead-American-Apparel-Soft-Tri-Blend-Tee_p_121.html
Follow @SPEARHEADf3 on Twitter for workout and event updates: http://twitter.com/SPEARHEADf3
Preblast: GORUCK #GoodLivin Training
Men of GORUCK:
Cadre Durango will be leading team training tomorrow morning:
“0445 on Friday. Be ready for some #shortshortsandactionsports. Rucks should be fully loaded and prepare to get wet.”
All are welcome: 6/21 GRC Wilmington, 7/6 Light, 8/2 GRC F3 Custom, and anyone else who thinks they can hang.
We launch from gravel lot directly across from the entrance to Freedom off East Blvd. Rucks up at 0445, COT by 0630. Coupons have been collected and stashed so be prepared.
Don’t have a ruck yet? NO EXCUSE. Throw some bricks in your 2.0’s Hello Kitty Jansport and get at it.
Don’t have any bricks? Seriously, where have you been.
Bring towels because we will get wet (don’t carry them in your ruck). This will be a good opportunity to test your gear when it gets wet (socks, shoes, trousers, etc).
Also bring:
– Ruck, fully loaded (or half loaded if your M needs to borrow it after)
– Gloves
– Headlamp (if you have it)
– Cover (hat)
– Water
– Solid shoes (think cushion, not minimalist)
– Your Mental “A-Game”
Here are a couple good posts on the website that will help you prepare, both mentally and physically.
http://f3nation.com/2013/02/07/goruck-challenge-kit/#comments
http://f3nation.com/2013/01/31/secure-that-goose/
http://f3nation.com/2012/12/04/i-just-signed-up-for-the-goruck-challenge-now-what-do-i-do-your-goruck-faqs-answered/
By The Book
17 beasts emerged from the dampened Gloom ready to kick Monday in the teeth and stood steady for another massive dose of…
THE RED PILL
1/3 mile mosey down to the far parking lot and back up to the top parking lot for…
COP
- x26 SSH
- x16 IW
- x16 Slow Merkins
- x16 Squats
- x16 CCD
Mosey over to Little Baby Track for…
Partner Track Work
Pax 1: 1 lap moderate pace. Pax 2: AMRAP legs exercise. Flapjack when Pax 1 completes lap.
- Lap 1: Peter Parkers
- Lap 2: Squats
- Plank (Zipadee lead)
- Lap 3: Mountain Climbers
- Lap 4: Jump Squats
- Plank
Move to front of school and break into 4 groups for…
Circuit Work
4 groups, 4 exercises, 3 times around the circuit
- 40 yd* Wall Walk (*up to)
- 15 Tuck Jumps
- 40 yd Lunge Walk
- 15 Plank Jacks (add merkin for extra credit)
- Plank
Circle up for…
4MOM
- x16 LBC
- x10 HTH (courtesy Countertop)
- x16 Dolly (courtesy Zipadee)
- x?? Rosalita (counted in Spanish…I don’t speak Spanish, so I have no clue how many we did)
Mosey to Little Baby Playground for…
- 7s: Dips and Derkins, slow with good form
- x10 Makhtar N’Diaye
- x15 Burpees
COT
Moleskin
This was a no-frills, by-the-book F3 bootcamp workout. K.I.S.S. and you will still get smoked pax. Lots of exercise inspiration from Mic Check, Escargot and Snowflake though — wall walks, curcuits and using the blacktop wisely.
It was a soggy one, but misery for misery’s sake is reserved for GORUCK Challenges, so we kept to the blacktops instead of the slop fields, and many M’s did rejoice on this day.
Fraggle had a surprise ruck workout last Wednesday at The Maul — that must explain his new-found speed on the track this morning. I spied Lobster Roll across the lot executing perfect-form Merkin Jacks. Tiger Rag would be so proud. I didn’t see everyone’s work on the set of 7s, but I saw lots more pax executing slow, controlled movements and excellent form.
Welcome to today’s FNG R. Burnett, now known forevermore as “Captain Planet.” Strong work, brother, and we hope to see you out again soon.
According to Sprague’s Buck Rogers Wrist Transponder we covered 1.3 miles. Not bad.
Side note to Young Love: the call phrase is “Sun’s out, guns out.” I didn’t see any sun this morning.
Announcements
When I say “GO!” you say “RUCK!” But only for another day. The deadline for hard committing to being awesome is tomorrow. Stop thinking. Start doing.
USMC Mud Run signup deadline is this week as well. The Superbowl of F3. Get on board.
Triple Down Memorial Day with Wounded Heroes at the Patriot Festival Go The Extra Mile 5K. Register by 5/26. (Choose “F3 Registration/Sponsorship.”)
Fast Twitch new Running/Bootcamp workout begins tomorrow at 0515 (not 0530) at S.CLT Middle School (Death Valley location). Sprague is your Q. Get faster.
New Saturday workout at McAlpine Elementary begins this Saturday, 5/25. We need 20 men to HC and make this their new happy place.
The Backblast Didn’t Show Up Either
5 waterproof Pax ventured into the gloom to start their week with a downPAINment. For their commitment, they were rewarded with a break in the rain at 5:29.
Jog to far end of parking lot and back for…
COP
- SSH 25
- Merkins 20
- Squats 25
- Merkins 20
- Imperial Walkers 25
- Merkins 20
Playground stations
- 10 Pull-ups
- 20 dips
- 30 squats
Rinse and repeat x3
Mosey to building
- People’s chair
- Balls to wall
- People’s chair
- Feet on wall declines 10
- Squats 20
Mosey to track
- Lap around track
- Burpees 10
Back to building
- LBCs 25
- Bicycle
- Dolly
- Heels to heaven 15
- Wide arm Merkins 15
- LBCs 25
- Low slow flutter
- Rosalita
- Russian twist 15
- Stagger arm Merkins 16
- LBCs 25
Suicides: 5 rounds
- Sprint
- Backwards out, forwards back
- Karaoke right
- Karaoke left
- Sprint
COT
Moleskin
Snowflake’s inaugural Q was interrupted by the inclement weather, although obviously the inclement weather didn’t interrupt the other 20 Matrix regulars’ fartsacking, thank Goodness.
Since most Matrix pax didn’t bother showing up, apparently neither did the Backblast. #cobains
“Adapt. Improvise. Overcome.” That should be the name of this post, since Snowflake did all three in spades — impressive for a first time Q to be flexible enough to modify a rain-workout on the fly like he did. #tclaps Don’t worry, brother, we’re going to get you back out on Q ASAP so you can lead the workout you planned to lead.
Pro Tip: don’t run through puddles next to Psycho T — there was so much splashed water that I though a Mac Truck had raced past me. #soaked #clydesdale
Taba…what?
(…posted on behalf of Lex Luthor…)
The shovel flag was planted this morning and 28 (C.J. Spillers # for all you Clemson fans) men posted this morning in the cool 40 degree weather. Rookie Q, Lex Luthor, brought his stopwatch inspired workout “Taba…what” to The Matrix. The morning workout was laced with burpees which was a nod to Dora’s Burpee fest earlier in the year – don’t think that we got to the record of 161 but we tried. (…the list of guys that made it – if I missed you it was inadvertent so please reply and give me some stick next time you see me.)
The Thang
Jog to far end of the soccer field.
Warmup
- Side Straddle Hops – 26 (odd number to end on as the rookie Q forgot to stop at 25 – he was obviously having too much fun counting 1,2,3)
- Merkins – 15
- Mtn Climbers – 15
Tabata (5 sets)
Each exercise performed for 20 sec followed by 10 sec rest.
Set 1
- Merkins
- Carolina Drydock
- Alternating Lunges – Forward
- Alternating Lunges – Back
- Repeato
Set 2
- LBC’s
- Squats
- Side Lunges
- Burpees
- Repeato
Set 3
- Plank
- Side Plank on the Left
- Side Plank on the Right
- Burpees
- Repeato
~ 1min break between sets
Set 4
- Merkins
- Jump Squat
- Alternating Jump Lunges
- Burpees
- Repeato
Set 5
- Mtn Climbers
- Jump Squat (rotate 180 degrees with each jump)
- High Knees
- Burpees
- Repeato
Herschel Walker (2 sets)
- LBC’s (20x)
- Sprint (30 yds)
“Burpees for your Bros” for those who finish early
- Merkins (15x)
- Sprint (30 yds)
“Burpees for your Bros” for those who finish early
Box Bear Tri (1 set due to time constraint)
Break into 3 groups with each starting with one of the following
- Box Jump on the 12 tree stumps behind McKee (15x)
- Bear Crawl to circle of benches in the woods ~30 yds away
- Tri Dips (20x) – Bear Crawl back to the Box Jump
- Wall Sits and Walking Lunges were added in for good measure so speed up the event and give some added pain for those who finished early.
Mary
- Bicycle (20x)
- Mason Twists (20x)
- Flutter (15x)
- Heels to Heaven (15x)
Moleskin
The rookie Q enjoyed the opportunity to put the crew through their paces – thanks Dora and Joker for the opportunity.
It took a few minutes for the chatter to start but the boys quickly made up for lost time and chided Lex for not yelling loud enough or not giving proper demonstration prior to the exercise (I enjoyed every moment of it).
It was great to see everyone pushing themselves through the Tabata part of the workout this morning. It was noted that you can do anything for 20 seconds and I believe that it was also pointed out by a member of the PAX that you can do some things twice. Please reply if you can give the proper attribution to the person who pointed this out as there are a couple of guys who are still doubled over in laughter from this one.
Some movie trivia lighted the mood with fan favorites – Tombstone, Dazed and Confused, and Batman making the rotation.
Great work out there by Chicken Wing (Buffalo’s finest) – I could see those Burpees from a mile away with that white hoodie – giddyup. Thanks to Fireman Ed and Irish Cream for posting at the Matrix – I know that you guys typically roll out of bed to Base Camp and I mean roll for Fireman Ed (he lives 100 yards away) but it was great to see you burn up some petrol and bring the pain. Not sure how we did it but I know that we snagged a Metro guy out in the burbs – cheers Corchiani. Who knew that F3 had made it past Pineville-Matthews Rd.
Announcements
- -Convergence at the Rock this Saturday at 7am for all of those who are not going on the Mud Run
Byron’s Birthday Bash
13 (maybe 14) storm-chasers gathered at Centurion after fireworks in the sky to celebrate Byron’s 40th birthday F3-style.
The Thang
Mosey to back parking lot for COP (Circle Of Party):
- 40 SSH
- 40 IW
- 40 Squats
- 40 Parker Peters
Mosey to picnic area for Ladder Party:
- Dips
- Derkins
- Stepups
- 2/4/6/8/8/6/4/2 = 40 of each
Mosey to front entrance for Wall Party:
- 40 sec. People’s Chair with 40 Air Presses
- 40 sec. BTW
- 40 sec. People’s Chair with 40 Air Presses
Mosey to the practice field, Crabwalk down hill for the 4-Legged Starfish Of Death Party. 4 groups begin at center, sprint 40 yards out, each team down a different leg, 10 reps of stated exercise, sprint 40 yards back to center for 5 merkins. 4 rounds, 40 of each exercise:
- 10 Jump Squats
- 10 SMCs
- 10 SSH
- 10 Burpees
- 5 Merkins at center (regular, staggered, diamond, wide-arm, one leg, no leg)
Mosey to lower parking lot for 3MOP (3 Minutes Of Party):
- 40 Dollys
- 40 sec. 6 inch hold-em-ups
COT
Moleskin
Jason Rhymer, known to F3 as Byron, has unselfishly contributed so much to the men of F3 (and to so many other people and places, not to mention my own family); so I wanted to celebrate his big day in quintessential F3 style — delivering a beatdown he’d be proud of. Thanks to all you men who posted today and gutted it out, especially the 3 FNGs. Doing 40 of *any* F3 exercise is tough. Kudos to you, and Happy Birthday to Byron, and thanks to Escargot for letting me Q today.
The 4-Legged Starfish Of Death Party was a little too ambitious time-wise so YHC called an audible about three-quarters of the way in to leave time for Mary and COT and get out on time. The bad news is we didn’t get to complete all 40 of all the exercises. The good news is Byron is now 30. #starfishtimemachine
“What’s a no-legged merkin?” “No clue. Come up with something.”
I’m pretty sure Haggis posted. I seem to remember him moseying with me and Strange Brew to the COP and later telling me he had hoped I would have called for 40 merkins too. Pretty sure we did People’s Chair side-by-side as well. By the end of the workout, I counted only 13 men, and he was not present on my digital name-o-rama recording. #phantomscot
The front entrance has a lot of half-wall area great for people’s chair, but not a lot of full-wall area good for handstands. Hence pax were instructed to buddy up with each other for Balls To The Wall if they couldn’t find any available space. #confusedlooks
There were a lot of new-to-me faces in the group but the chatter was low and the effort was high, so to me everyone clocked in with strong, strong work. I need to make it over to Governator sometime; they sent several oxen over to run roughshod over Centurion land.
As for the new guys, welcome Cane, Mermaid and Alma Mater. “Cane” is a University of Florida graduate but “Gator” was already taken — at least we didn’t go with the full Hurricane. “Mermaid” is a lifelong swimmer. We were stumped for a few moments until Mermaid told us what his parents used to call him in high school — something like “fast, cute and sexy little otter” — “Mermaid” for the win. “Alma Mater” is a graduate of Charlotte Catholic High School and “Cougar” was already taken — War Daddy strong and our second Latin F3 nickname in a single week. Who keeps letting the nerds Q the workouts?
Strong work, men. See you next time.
Dora out.
The Hobbled, or There and Back Again
19 men showed up this Monday morning for a little ‘there and back again’ helped along with a big fat dose of…
THE RED PILL
Sprint to far soccer pitch. Circle up for…
COP
- x10 Burpees (on your own)
- x20 Imperioo Wawka
- x20 CDD
- x20 SSH
Line up on goal line for partner field work. How it works:
– Partner 1 sprints to far goal line and back
– Partner 2 does AMRAP for said exercise
– Flapjack
– Keep Flapjacking to reach target total reps
– Total reps are per team
- Round 1 — 100 LBCs
- Round 2 — 200 Merkins
- Round 3 — 300 Squats
- Round 4 — 400 Burpees. Just kidding. One partner’s lap worth of Burpees (10-15)
Mosey to Little Baby Playground for…
- 11s Dips/Derkins
Mosey to the wall for…
- x60 sec. People’s Chair
- Balls to the Wall with x5 Push-em-ups in cadence for extra credit
- x45 sec. People’s Chair
Mosey to Little Baby Track for…
- Partner 1 — Mtn. Climbers, Partner 2 — sprint around the track.
- Flapjack
- Partner 1 — Jump Squats, Partner 2 — sprint around the track.
- Flapjack
6MOM
- x25 Dolly
- x20 Flutter Kick
- x20 Reverse LBC
- x20 Rosalita en Espanol
Mosey back to parking lot for COT.
Moleskin
Nothing like meeting up at 0530 on a Monday morning to start the week off right. It’s always a honor to lead you men, and it’s big fun. Who’s next?
Cooked up the 100/200/300 while on vacation. I liked it. I think it needs a name. How about the “#Dora123.” It kept the heart rate high, and gave everyone a lot of opportunity to work on your Perkins and your Psquats. Expect an encore on this one.
Today was the multilingual edition of The Matrix, complete with a Spanish counting lesson during Mary and what may be our first Latin F3 nickname: Bibendum. Welcome to Danny B., our sole FNG today who works for a tire company. Google the connection. Welcome, Bibendum. You’ll be expected at #HDHH.
Speaking of multilingual, seems like Dora was the only pax interested in the sprint to the fields for COP. Calls of “Run, Dora, run” from behind me should have been “Vamanos.” Looks like Dolphin is gonna hafta Q The Matrix to show you how we start.
Announcements
USMC Leatherneck Mud Run is 2 weeks away. Some teams have had cancellations. If you want to join a team, send a request up to f3area51@gmail.com and we’ll try and match you up.
Snowflake is involved with Project Hope which is a support project for our veterans. If you are a veteran and would like to find out how you can help out, or if you want to learn more, send an email up to f3area51@gmail.com with the subject “Project Hope” and we will get it to Snowflake.
Happy Hour on Wednesday at Vintner in the Arbo.
Dora out.
Circle…er, Square Up!
(posted by Dora on behalf of Salt Lick…)
5 pax gathered in the cold, wet Monday Gloom, to be shortly joined by 2 more for another painful dose of…
THE RED PILL
Jog to track area to warm up
- Merkinsx20
- Mountain climbers
- Welcome Cottontail and O’Tannenbaum
- SSHx20
- Arm circles
Mosey to track
- 4 Corners x 3 laps
- 20 squats
- 20 Carolina dry docks
- 20 Jump lunges (Mary Katherines)
- 20 merkins
People’s chairx2
Presses x 20
Mosey to playground
- 10 pull ups
- 20 dips
- 30 decline/incline merkins (15 ea)
Rinse and repeatx3
Suicides
Mosey to quarry, Grab a coupon
- Curls,
- presses,
- swings,
- concentration curls
Back to parking lot for Mary
- LBCs
- Flutter
- Dolly
- Bicycles
Suicides
COT
Naked and Wet Moleskin
Lots of brothers were enjoying their well-deserved #smartsacking after this weekend’s absolute domination of the REEBOK(r)(tm) Spartan Sprint. #T-Claps to all of our warrior brothers. Next up: Leatherneck.
With so many brothers in recovery, The Matrix had it’s record low post count: only 5 soggy pax at go time. When you only have 5 pax, you can’t really “circle up”…it’s more of a…square. Luckily Cottontail and O’Tannenbaum LIFO’d in during warm up and solved our geometrical quandry.
Big welcome to Snowflake, Matrix FNG and War Daddy for today. Great to see you down south, brother; hope you can come back again soon. Tiger Rag and Dolphin had strong leads on the suicides as usual. These guys set a great pace. O’Tannenbaum got some extra credit on the last suicide, blowing right past the first break directly to the second, returning to the second, and still finishing up respectably. O2-deprived? Maybe, but still strong. If Cottontail gets any better at pullups, we’re going to have to go to 20.
Good thing the rain stopped after the workout. We wouldn’t want to run the risk of getting dry. #ReverseCantore
Announcements
Full week of workouts: Skunk Works tomorrow, Death Valley Wednesday, The Devil’s Turn Thursday, Kevlar and Centurion Friday.
Speaking of Centurion, continue to EH your Ballantyne/Pineville/Carmel-area buddies for this workout. It’s a great location, and Escargot is leading excellent workouts over there. Let’s build this one up as we expand westward.
Continue to keep OLB’s family in your prayers. If you’d like to make a contribution to the childrens’ scholarship fund, see here for details: http://f3nation.com/2013/03/21/olb-update/
Many of our brothers need some lifting up right now for so many reasons. Let’s all take an extra moment to check on one another one-to-one. There’s no shortage of need around you right now.
Warmups 1 and 2 Didn’t Take
(on behalf of Young Love…)
22 PAX scraped the ice off their windshields and joined in the frosty gloom to start their Monday off right. Most were surprised to find a virgin Q about to make his debut.
The Thang
Warmup #1
Burpees x 10
Warmup #2
Run around school to elementary track
3 x around track alternating butt-kickers, high knees, R/L karaoke, power skip, backwards run
Warmup #3
Run to upper lot for COP:
- SSH x 30
- IW x 25
- Low Slow Squat x 20
- Mtn Climber x 25
- Chest to Ground Merkin x 20
Mosey to field for actual exercising
The Actual Thang
Starfish of Death
- Merkins x 25
- 5 Burpees
- LBC x 25
- 5 Burpees
- Jump Squat x 25
- 5 Burpees
- Sister Mary Catherine/Jump Lunge x 25
- 5 Burpees
- Carolina Drydock x 25
- 5 Burpees
Plank-o-rama to catch breath
Mosey to side of field for:
- Partner decline merkins x 20 (flapjack)
- 30 yard Partner Wheelbarrow
- Partner over/under (flapjack)
- 30 yard Partner Wheelbarrow
- Partner Leg Throw (flapjack)
Indian Run around field and up to school for:
- Peoples Chair (1:00 x 3)
- Balls to Wall (:30 x 2)
Mosey to parking lot for AYG sprint to random car and back.
COT
Moleskine
As Sprague noted a few weeks ago, arrival times are telling. YHC arrived at 5:20 in eager anticipation of his first Q, only to be greeted by a lonely Jack Frost. 5 minutes later, 20 men were standing around getting their stretch on. By 6:23, YHC was again in a lonely parking lot.
Hops assured me there would be hazing of the rookie Q at some point this am. There probably was, but I also think I missed most of it as I was trying to remember which exercise came next and how to breathe while calling out cadence. Sorry guys, not so good at doing 2 things at once.
People Chair continues to be a great place for 2ndF. Today, we found out that Wolfman used to do People’s Chair while supporting a blocking sled #stud #GoPittFootball. Very glad there wasn’t a sled nearby.
Strong work today, fellas. Hope your legs are as stiff as mine every time you stand up from that desk job today.
-Young Love
Announcements
Mini-convergence this Friday as Kevlar helps Centurion break new ground at Charlotte Catholic.
Mutiny on the Burpee
20 bewildered pax appeared out of the gloom thinking they’d start their week off right with a little Matrix workout. Instead they got a huge dose of…
THE RED PILL
Fellowship jog to the back parking lot and back to the front of the fields for…
COP
- x20 Burpees
- x15 SSH (in cadence)
- x10 Burpees
- x15 Imperial Walkers (in cadence)
- x10 Burpees
- x15 Squats (in cadence)
- x10 Burpees
[Burpee Total: 50]
Four Corners
- x10 Burpees, Karaoke Left to first corner
- x10 Burpees, Sprint to second corner
- x10 Burpees, Karaoke Right to third corner
- x10 Burpees, Backwards run to fourth corner
- x10 Burpees at the finish.
- Recovery Plank
[Burpee Total: 100]
Four Corners Repeato with x5 Burpees
[Burpee Total: 125]
Recovery Mosey to People’s Wall for…
- x60 seconds People’s Chair
- x60 seconds Balls To The Wall plus x5 wall pushups for extra credit
- x60 seconds People’s Chair
Mosey to Little Baby Track for field work…
- x25 yard Bear Crawl, x25 yard Reverse Bear Crawl
- x5 Burpees
- x50 yard Pepper Pot
- x5 Burpees
- x25 yard High Knees, x25 yard Butt Kickers
- x5 Burpees
[Burpee Total: 140]
Partner Up for Track Work
- Pax 1 Mountain Climbers, Pax 2 lap around the track.
- Flapjack.
- Pax 1 Squats, Pax 2 lap around the track.
- Flapjack.
6MOM
- x10 Burpees…KIDDING!
- x21 Dollys and hold
- x10 HTH and hold
- x21 LBCs
- x21 Double-time Flutter Kicks
Mosey back to parking lot for COT, but first…
- x20 Burpees
[Burpee Final Count: 160]
Moleskin
Who starts a COP with 20 Burpees? I mean, really…WTH, man? I’m calling BS on that before I even hit the deck. Jeez.
Another 10? What? Where did this guy come from? Doesn’t he know it’s Monday?
Wait…another 10? Man, who peed in his Cheerios?
Ten more?! Who does he think he is? GORUCK Cadre?
Another ten?!? That’s it. Take him out next time his back’s to us. Just take him out. Hurry. Yes, you. No, not me, I can’t get up off the ground.
Burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee and burpee.