Name: Calisthenics Crusher

Date: 07/15/2025

AO: The Mess Hall

QIC: Snidely

PAX: Blue Bunny (Hate!), E85 (Hate!), Baby Shoes (Hate!), GPT (Hate!), Scratch (Respect), Rosetta, Parka, Veggie Straw (Hate!), Moses, Sub Zero (Hate!), Snidely  

FNGs: None 

COUNT:  11

CONDITIONS: 72 deg, 8 mph S

The QIC Snidely rolled up at 0500. He was ready to get his ruck on. Parka had showed up early to pre-run, as well. Two murphers were already slaying it. Let’s Go!

It was almost 0530, and a couple more cars rolled in. At 0530 sharp, the QIC Snidely recited the words familiar to all F3 veterans and thanked them for the chance to lead today. All five core principles were said out loud, the mission was confirmed, and the credo was stated for all to hear. An important disclaimer was given – he is in fact not a professional and to modify as necessary. The murphers were definitely going to need to modify…!

Today’s workout was all about a blend of calisthenics… work all of the body in phases and then do a full body burn at the end. But in typical Snidely fashion, it isn’t going to be easy.

The mood was good. And the tunes were cranked up! … and we have to beat Colosseum to coffee!!

Warmarama

  • Imperial Walkers: 15IC  
  • Sun Gods: 10 ICs each direction
  • Good Mornings: 10IC (4-count) – I am liking this one more and more. Hinge at hips, hands behind head, to stretch hamstrings.
  • Trunk Twists: 10IC total. Crack those backs and stretch them out!
  • Fickle Swings: 10 each leg to open the hips and stretch the hamstrings.

Thang

Block 1: Upper Body Blast (8 min)

Location: Playground / Murph Station.

Exercises: Perform each for 45 seconds, 15-second rest/transition. Repeat circuit twice.  

  • Merkins (standard push-ups, modify to knees if needed).  
  • Carolina Dry Docks  
  • Pullups or Scapular Row
  • Alternating Shoulder Taps 
  • Transition: Bear Crawl 20 yards to next station (or shuffle walk for low impact).

Block 2: Lower Body Burn (8 min)

Location: Wall

Exercises: 45 seconds on, 15 seconds off. Repeat circuit twice.  

  • Snidely Squats IC
  • Alternating Lunges  
  • Johnny Dramas 
  • Wall Sit / Russian Twist
  • Transition: Crab Walk 20 yards to next station (or side shuffle for low impact).

Block 3: Core Crusher (8 min)

Location: Basketball Court 

Exercises: 45 seconds on, 15 seconds off. Repeat circuit twice.  

  • LBCs
  • Flutter Kick
  • American Hammers
  • Plank Hold
  • Transition: Mosey to soccer field (it was going to be the inchworm, but we needed to make it to coffee on time!).

Block 4: Full-Body Finisher (3 min)

Location: Soccer Field 

Exercises: AMRAP for 45 secs minutes, then 15-second rest. Only one time.  

  • Squat Jumps (explosive squats, modify to regular squats).  
  • Hand-Release Merkins (lower chest to ground, lift hands, push back up; modify to knees).  
  • High Knees (in place, fast-paced; modify to slower march).
  • Transition: Mosey to the Flags.

6MOM

  • 30 seconds of deep breathing – we already did core!

Videorama – done and posted

TAPs

  1. Flag passes this week … and for Mess Hall, it is going to Rosetta on Oct 7
  2. 3rd F opportunities – please notify your 3F person in your sector
  3. Prayers answered: Hipster grand daughter was born. A healthy baby girl.

COT 

  • Remember to praise and affirm yourself as much or more than you hear it from others.
  • Shame and doubt can kink your armor.

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