DATE | Friday, February 21, 2020
AO | Black Ops (6th Sreet Park)
BEATDOWN | 0530-0615
WEATHER | Cold
Q | Snoop

Pre-Blast | Black Ops Friday. Everybody welcome, but heads up, its going to be a little different format than the typical morning beat down. We are going to be completing the APFT. What’s the APFT you ask? Army Physical Fitness Test 2 Minutes: Max Rep Push Ups (Merkins) 2 Minutes: Max Rep Sit Ups (BBS) 2 Mile Run Plan to meet at 0530 at the 6th Street Park. I’ve circled the best place to park and also highlighted the stairs AO for directional awareness. Any HCs?

PAX: 6 [Kraut, Mad Cow, Forrest, Soft Spot, Gravy, Snoop]

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.          

WARM-o-RAMA

  1. Quick mosey (Capri) lap as we waited for SoftSpot.

THE THANG

Simple workout today. APFT.

2 Minutes: Max Rep Push Ups (Merkins)
2 Minutes: Max Rep Sit Ups (BBS)
2 Mile Run

We partnered up so one PAX could count reps and check proper form to the exercise standard. If a push up or sit up did not meet standard form (https://content.goruck.com/fliers/GORUCK%20Selection%20PT%20Test%20Instructions.pdf) then it counted as a no rep.

Here were the results:

Kraut(34)
Pushup Reps: 73
Pushup APFT Score: 98/100
Sit Up Reps: 40
Sit Up APFT Score: 58/100
2 Mile Run: 15:57
2 Mile APT Score: 75/100
Total APFT Score: 231/300

Mad Cow(38)
Pushup Reps: 62
Pushup APFT Score: 89/100
Sit Up Reps: 49
Sit Up APFT Score: 72/100
2 Mile Run: 15:58
2 Mile APT Score: 80/100
Total APFT Score: 241/300

Forrest(43)
Pushup Reps: 56
Pushup APFT Score: 89/100
Sit Up Reps: 34
Sit Up APFT Score: 62/100
2 Mile Run: 15:10
2 Mile APT Score: 90/100
Total APFT Score: 241/300

Soft Spot(34)
Pushup Reps: 43
Pushup APFT Score: 67/100
Sit Up Reps: 36
Sit Up APFT Score: 53/100
2 Mile Run: 16:48
2 Mile APT Score: 68/100
Total APFT Score: 188/300

Snoop(30)
Pushup Reps: 45
Pushup APFT Score: 66/100
Sit Up Reps: 40
Sit Up APFT Score: 55/100
2 Mile Run: 19:34
2 Mile APT Score: 32/100
Total APFT Score: 153/300

MARY

  1. Squats IC (Gravy) X20

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama

  • Name-O-Rama

Drop it like its hot,
-Snoop

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