Ten veteran F3’ers braved the frigid (for NOLA) 39 degree temps to measure themselves versus the fitness standards of our nation’s greatest warriors. Believe it or not JV posted in a parka, snow pants, and snow shoes (practically, at least relative to his normal attire) and at least our friendly Arkansan wore shoes because he didn’t post in much else.
Mosey to Great Lawn
Circle up for
Side Straddle Hops (IC) x 25
Imperial Walkers (IC) x 25
Mosey to the Foundry
The Test:
1. Maximum Sit-ups in 2 minutes (On Marine Corps and Navy Seal PFT)
Partner-up – Partner 1 Perform Maximum Sit-ups in 2 minutes with Partner 2 holding feet
Switch and repeat
Top Scores: Hawg 94 and Jingle Vader 75 (Minimum Standards: 45-Marine Corps and 52-Navy Seals)
Recover 30 seconds to record reps performed
Split PAX between Push-ups and Pull-ups
2. Maximum Push-ups in 2 minutes (On Navy Seal PFT)
Top Scores: Jingle Vader 100 (Minimum Standard: 42-Navy Seals)
3. Maximum Pull-ups w/o dropping off bar (On Marine Corps and Navy Seal PFT)
If completing less than 5, PAX did low bar rows to put work in
Top Scores: Side Effects 22 and Maverick 12 (Minimum Standards: 3-Marine Corps and 8-Navy Seals)
1 minute rest to record scores and line-up for run
4. 2-Mile Run (approximately: 2 laps around Parade Ground Trail, starting and finishing at Foundry) Note: Marines run a 3 mile course and Seals run a 1.5 mile course
Top Score: Hawg 14:54 (Minimum Standard Pace: Marine Corps 20:00 and Navy Seals 15:20)
Early finishers did extra credit work on pull-ups, dips, push-ups, sit-ups, and low bar rows.
Completion of Fitness Test (7:10am)
30 second count
Dr. W (IC) x 10
Mosey to Front Museum Steps
Route 66 (actually 55) from Museum Steps – Jump Squatting at each light post on right side of drive in front of museum and running back to Museum Steps
Plank and wait
LBC’s with hold on 1 count (IC) x 20
Flutter Kicks (IC) x 20
Boat w/ extended arms and hold for 15+ sec
Superman and hold for 15+ sec
Boat w/ extended arms and hold for 15+ sec
Superman and hold for 15+ sec
Mosey to the Flag
Announcements:
The usual schedule
King Cake Festival holding Gladiator Games
Shout-outs:
Kimchi’s new baby
RY’s Aunt Julie
Osha’s wife
Idle Chatter:
“They usually measure these standards on like 18 year olds right?” – Bogey
“Wait that was only 1 minute!!!!” – PAX
“Can I cheat on the pull-ups?” – Heisenberg
“Can we complete an entire F3 workout without a single burpee?” – From Rudy’s general direction as we moseyed back to the flag
Test Summary:
Number of PAX Members reaching Marine Corps / Navy Seals Minimum Standards (# “Competitive” for Navy Seals):
Pull-ups: 6 / 2
Sit-ups: 7 / 7
Push-ups: — / 7
Run: 9 / 3
If you would like your individual numbers, please email me to let me know caswen@hotmail.com. Otherwise I will maintain this record and we can revisit the test in about 6 months. Until then, pull-ups and running are clearly two areas where we can improve as a group.
