Favorite Group Workout of the Week

Some workouts are just more fun than others. Some you are just glad you completed and are still alive, but proud of your accomplishments. This workout below kind of share both of those categories. Maybe it was the heat and humidity that made this one hurt more than normal – who knows. But we enjoyed this one until we did not.

What follows is a way to mix in running and calisthenics at moderate levels of repetitions, as well as add swimming with treading skills.

Warmup 5-10 minutes with burpee pyramid 1-10 with 25m dynamic stretches in between

2 mile run fast

repeat 5 times
Run 1/4 mile at goal mile pace
Pushups 20
Situps 20

2 mile run fast

repeat 5 times
Run 1/4 mile at faster than goal pace (sprint?)
Pushups 20
Situps 20

100 pullups any way you can - spread throughout day if needed or mix in pulldowns / rows to get a total of 100 pulling exercises.

Swim 500m warmup (or cooldown from run / PT)

Repeat 10 times
Swim 100m fast
Swim 50m side stroke goal pace
Tread water 1 min no hands
I hope you like this one as much as we did. This one is fun to do with a small group, as the group atmosphere will push you during your runs and keep you honest on your PT.

@ SMSgt Minister Gerald A. Thomas Capt Christopher MuellerCPT (Join to see)COL Mikel J. BurroughsSgt Joe LaBrancheSSgt (Join to see)Capt Seid WaddellSrA Christopher Wright LTC Stephen F.PO2 Ed C. PO2 Mark Saffell MSG Tom EarleyPVT James Strait Alan K. PO1 William "Chip" NagelSGT John " Mac " McConnellSSG Leo Bell TSgt Melissa Post