3 Minute Workout

AO: Academy

When: 04/25/2023

QIC: Mayhem

PAX (4): Cookie, MillerTime, No-See-Um


With Devito in a pinch due to an 8am work meeting, YHC was called into action.  Thankfully, had a few ideas I’d been kicking around.


Each Pax grabbed their cinder and brought it by the track next to a Board of Pain. We did one Lap to provide some instruction for The Thang.

The Thang:

“3 Minute Workout”

With a helpful assist from No-See-Um (YHC forgot his phone), setup a 3 minute repeating timer and did the following exercises:

Round 1: 10 Thrusters, 15 Kettlebell Swings, 20 Flutters

Round 2: 10 Travelling Mercans, 15 Goblet Squats, 20 Gas Pumpers (on top of the cinder…was actually much easier as you had something to hold on to)

Round 3: 10 Man-makers, 15 Curls, 20 American Hammers

Each Pax would continue to cycle through the exercises in the round until the timer went off.  Once the round was complete, we had 3 minutes to complete a lap around the track.  No problem for this crew. Even had some additional time left over for extra credit.

After completing the three rounds, rinse & repeat.

Rifle Carry

Pax lined up at the starting line and proceed to hold their coupon in rifle carry position for an entire lap around the track.  Anytime you had to set it down and recover, there was a 3 rep No Surrender penalty.  Ended up being a smokefest, though I’m not sure MT ever set his cinder down.


Quick lap snaking up and down the stadium stares with our blocks, then went back to the flag and deposited our coupons.

Bojangles Biscuits

With about 10 minutes remaining, YHC went to his old standby.  Mosey the turns, run the straightaways.  2 laps completed, then it was back to the flag for some Mary.


Had a few guys from the Alpha region take part in a camping trip with their daughters over the weekend.  Important reminder for us to recognize the huge impact we make in our children’s lives.  Consensus was that we could all find ways of doing a better job telling our kids we love them, carving out quality time with them (that includes being fully present), and generally opening up our hearts.

Naked-Man Moleskin:

Always a pleasure to lead this crew.

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