Warm Up

• Plank Position for 5 Core Principles and Moto of F3
• Grass Pickers 20 IC
• Calf Raises 20 IC
• 21's – we messed up the first round, 5 Burpee Penalty, Nailed the second round of 21's
• Almost Albatross Wings – 20 IC Each with 20 second hold between (Arm Circle, Circle Arm, Seal Clap, Moroccan Nigh Club, Overhead Clap, Overhead Press, Chinooks). Due to time the Q cut it short

The Thang – DA Form 705 The Army Physical Fitness Test – Modified

• AMRAP Pull-up's until the PAX feet touch the ground
• AMRAP Push-up's – 2 minutes or until PAX knees tough the ground
• AMRAP Sit-up's – 2 minutes or until PAX rests in the down position
• 2 Mile Run – it is what it is

F3 Cadre include the APFT as part of GROWRUCK so we set our baseline scores today. Each PAX is trying for a minimum of score of 60 in each event. We were strong on push-ups and sit-ups, but only two PAX scored 60 points or higher on the 2 Mile Run. All scores are calculated on a sliding scale by age. Good thing there is a running AO on Thursday mornings!

We closed out with some various stretching, Cout-o-Rama, Name-o-Rama, Praises, Concerns, and Coffeeteria. Great work today men!