SWAT Training

Weather – 48 and Gloomy

As the Pax settled in with some early mumble chatter, Sniper shared the core principles of F3 and we took off for a mosey around the parking lot with some skipping, high knees, butt kickers and Karaoke x2.

COP included:

  • SSH x20 IC
  • Strawberry Pickers x10 IC
  • Windmills – x10 IC
  • Groin Stretches with pole (boy that sounds strange)
  • Calf/Achilles stretches

The Thang

In an effort to share some of the exercises performed at the Rural SWAT Training Sniper attended, we partnered up for the rest of the beat down.  1 partner did SSH or mountain climbers while the other partner did the following sets:

  1. Merkins x10
  2. Big Boy Situps x15
  3. Air Squats x20

This was done for 10 reps, which will be felt later today!

To wrap up a great Q, we did a round of Mary with the following:

  1. Burpees x10 OYO – THANKS GATOR!
  2. Freddie Mercury x10 IC
  3. LBCs w. Twist/Punch x10 IC
  4. Heels to Heaven x10 IC
  5. Flutter Kicks x10 IC


  • AO CHANGE – Saturday morning beatdowns will be MOVED to the Adventure Park starting 1/27.  There are way too many options for great exercises and this will allow us even greater exposure to those who come to Adventure Park to exercise on their own.
  • Men’s night at Bayside – 1/26/18 – Wear F3 gear.  Flags will be planted along with business cards to EH with.  Not required to attend Bayside.  Being a man is required.
  • Night to Shine – Register and training sessions on 1/28 and 2/3


  • For Franklin – so that he stays warm and stays sober.
  • For the doctors taking care of Amazon’s Dad.
  • For those who have not attended a weekday workout with F3 or were not with us today.
  • For those injured.