Team Assessment


9 PAX showed up for some very fair Team Assessment themed eggs-ercize.

Q: Tattoo

Warm Up:
SSH x 10 IC
Toy Soldiers x 10 IC
Windmills x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
8 Count Squats x 10 IC

Mosey to get cinder blocks.
Overhead carry w/ cinder blocks 400 m
Derkins x 10 IC
Walk w/ cinder blocks 400 m
Derkins x 10 IC

*not pictured – cinder blocks

The Thang:
Split into 2 teams.

Each team had 3 bowling balls, 4 cinderblocks, and 1 60 lbs sandbag.

The goal: be the first team to transport all objects 100m to the opposite end of the field.

Rounds 1 + 2: Run
Round 3: Crab Walk
Round 4: Low Crawl

It pays to be a winner.
Loser’s penalty = 10 burpees.
Winners plank while they watch.

The catch: every PAX had to carry an egg the entire time. If your egg broke, 20 extra burpees for everyone.

4 eggs broke.
Each PAX ended up doing 100 burpees.

Way to go to all the PAX. Don’t be surprised when you wake up tomorrow feeling sore in muscles you never knew you had.


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National Military Appreciation Month

9 PAX posted to celebrate the birthday of the US Army, Air Force, Navy, Marines, and Coastguard.

PAX: Baymax, Tattoo, Squared, Inspector, Garden State, Spuds, Turnpike, Hershey Kiss, Eagle(Q)

Side Straddle Hop – 20 IC
Arm Circles Front – 20 IC
Arm Circles Back – 20 IC
Imperial Storm Troopers – 20 IC
Toy Soldiers – 20 IC
Mosey – Around Park to Field
Bunny Hop Ladder – 3X

The Thang:
Today we honorend the five-armed forces of the United States: Army, Navy, Air Force, Marines, and Coast Guard.

Happy Birthday, Army! Founded 06/14/1775
06 8-ct Body Builders
14 Pushups IC
17 Squats IC
75 Flutter Kicks IC
200-meter run

Happy Birthday, Air Force! Founded 09/18/1947
09 8-ct Body Builders
18 Pushups
19 Squats IC
47 Hello Dollys IC

Happy Birthday, Navy! Founded 10/13/1775
10 8-ct Body Builders
13 Pushups
17 Squats IC
75 Crunches IC
200-meter run

Happy Birthday, Marine Corps! Founded 11/10/1775
11 8-ct Body Builders
10 Pushups
17 Squats IC
75 Freddie Mercury’s – IC
200-meter run

Happy Birthday, Coast Guard! Founded 08/04/1790
08 8-ct Body Builders
04 Pushups
17 Squats IC
90-second Plank
200-meter run


Solid workout guys! I wasn’t sure the Q was going to make it through. Nothing like showing up at Coffeeteria soaked from rain, sweat, and laying in the soggy field! Thanks for the all-in-one celebration of Star Wars Day, my birthday, and our armed forces birthdays!

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Won’t get fooled again.


A couple weeks ago, Hershey Kiss had us all fooled into thinking we were doing the Murph.

Because everyone was so upset that we did a different workout (and because Memorial day is only 2 months away), it only felt appropriate to actually do the Murph.

PAX: Garden State, Square, Herbie, Inspector, Tattoo (Q)

Warm up:
SSH – 10 IC
Imperial Walkers – 10 IC
Hillbillies – 10 IC
Mountain Climbers – 10 IC
Lunges – 10 IC, alternating legs
Overhead Claps – 10 IC

The Thang:
1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run

Number-O-Rama, Name-O-Rama, COT:
Thoughts and prayers for Sunspot and Eagle who are at #GrowRuck this weekend and Inspector’s wife.

Awesome job to all the PAX today! Even though we didn’t get the warm Spring weather we anticipated, everyone pushed hard and finished strong.

Tattoo, out.

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10/27/2018 F3 LANCO – Deck of Cards

Seven PAX ignored the rain and wind to show up for a game of cards.

PAX: Eagle, Inspector, Tattoo, Skater, Squared, Garden State, Magneto.

We let the deck do the thinking and the PAX did the work. Each PAX was the Q for the card they pulled.

Each number card was the number +10 for the reps, Royal Cards were 20 reps.

Too many cards were pulled to remember what we did and what order but every Ace was pulled:

100 SSH
100 Flutter Kicks
100 Arm Circles
100 Calf Raises

And each Joker was pulled:
The Motivator
Pinky Pie

Great job today guys. Proud that each of you ignored the weather and posted.

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2-2-2 or the Army Physical Fitness Test

PAX: GardenState, Feeny, Turnpike, Herbie, Sunspot, Square, Nails, Magneto (FNG), Eagle (Q)  


  • Side Straddle Hop – 20 IC 
  • Imperial Storm Troopers – 20 IC 
  • Toy Soldiers – 20 IC
  • Arm Circles Front – 20 IC 
  • Arm Circles Back – 20 IC 

The Thang: APFT 

PAX Buddy Up.  One PAX Exercise, Second PAX Counts 

  • Two Minutes – Merkins AMRAP
  • Two Minutes – WWII’s AMRAP 
  • Two Mile Run 


  • Stretch
  • Standing Hamstring Stretch 
  • Tricep Stretch 
  • Frog Stretch 
  • Knee to Chest Stretch 
  • Standing Quad Stretch 
  • Leg Levers – 20 IC


Great job today PAX!  Way to push on the APFT.  It is awesome to use the results from today as a baseline.  We will do it again in three months or so and you will definitely see results!  Welcome FNG-Magneto!  It was great having you join us for the workout and Coffeteria!

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Dance to the Music

16 PAX showed up for some musical challenge!

PAX: Wheels, Quigley, Excel, Skater, Eagle, Flintstone, Inspector, Fridge, GardenState, Marvel, Feeny(FNG), Tattoo, 10AC, Bam-Bam, Sunspot, Square(Q)

Mozy around the park
Motivator 10-1
Arm circle (IC) X 10
Reverse arm circle (IC) X 10


Frisbee toss x 16
Cha cha slide plank routine 
Lunge (IC) x 25
Wall squats (time length varied determine by Q) x 2

Leg lever with “Bring Sally Up” music
Side planks (IC) x 10
Opposite side planks (IC) x 10
LBC (IC) x 10
Finished with 4 rounds of Duck Jousting.  The winner (Tattoo) chose the winning WO – Burpees x 20

Great job fellas pushing through!

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