F3 Albany GA
  • Home
  • Backblasts
  • Contact Us
  • Alphabet Exercises
  • 9/11 Stair Climb
  • Beatdown Depot

1 Step Back, 2 Steps Forward

8/17/2025

 
Five Stations
Station 1 – 5 Blockees (20)
Station 2 – 10 Squat Thrusters (50)
Station 3 – 15 Bent Over Rows ES (75)
Station 4 – 20 Goblet Squats (100)
Station 5 – 25 Curls for Girls (100) 
Overhead carry coupons between stations
Visit stations in this pattern: 
12 / 123 / 1234 / 12345 / 2345 / 345 / 45 
It helps to have a sign at each station with the exercise and reps. 

Coupon Free Version: 
Station 1 – 5 Burpees (20)
Station 2 – 10 Big Boys (50)
Station 3 – 15 Merkins (75)
Station 4 – 20 Squats (100)
Station 5 – 25 SSHS (100) 
Sprint between Stations


Jackpot 777

7/18/2025

0 Comments

 
Mosey to three stations, doing 7's* at each, with a creative locomotion for each set of 7's
Example: 
7’s on the Hill
Big Boys on top
Star Jumps at bottom
Locomotion: Burnies 

7’s in the Tunnel
Plank Jacks at one end
Mountain Climbers at the other
Locomotion: Sprints 

7’s on the Stairs
Copperhead Jump Squats at bottom
Copperhead Merkins at top
Locomotion: Going up the stairs

Early finishers at each station plank for the 6.

You will probably finish in ~30 min, so have some extra work to do: 
Step Ups
Wall Walkers
Calf Destroyers
A good run
A solid Circle of Mary
etc. 

While this is a no-coupon workout, you could incorporate coupons and have them be a part of both the station locomotion and the mosey between stations. ​

*For the uninitiated, 7's are a pair of exercises does in sequence, starting with 1 of the first exercise in one spot, locomotion to another for 6 of the second exercise. Each round adds to the first and takes from the second, but it always adds up to 7 total. 
Example: 
1 Big Boy - move - 6 Merkins
2 Big Boys - move - 5 Merkins
3 Big Boys - move - 4 Merkins
4 Big Boys - move - 3 Merkins 
etc. 
Set ends when the numbers have completely reversed. 
0 Comments

Burpee, Deconstructed - Stations

11/21/2024

0 Comments

 
Notes:
Coupons: No
Prep: Just mark stations
Style: Whole Group, Small Group, or OYO

You can do this in any sized group or OYO. For any groups, call or have them call cadence (We did six count for the burpees. For whole group we had cadence calling rotating through pax in order of a line-up and count-off.
Mark four stations. We used the sidewalk and streetlamps, but sports cones or anything will work. If the distance is short encourage sprinting.

Four stations in a line, each with 12 reps, reduced by 2 each round until time runs out
  1. Start at station 1 - Plank jacks
  2. Sprint to station 2 - Merkins
  3. Sprint to station 3 - Squat jumps
  4. Sprint back to station 2 - Burpees
  5. Sprint back to station 1 
  6. Short break, then repeat next round
0 Comments

Billy Madison Beatdown

11/21/2024

0 Comments

 
Notes: 
Coupons: Yes
Prep: None (except choosing reps)
Style: Whole Group

From the movie "Billy Madison," where Adam Sandler's character has to go through all 12 grades in less than a year. 

Reverse pyramid, each level includes the reps of the new exercise plus all the previous exercises. Each new pass through the grades is finished with a mosey or coupon carry. We did 180 meter runs, but you could do overhead carry, extended arm carry, farmer carry, etc. We also had the pax rotate through calling the exercise / cadence, each pax in the circle would get the next exercise, so with a group of six, each would be calling two of them. It's good leadership practice.

TLDR:  1-run, 21-run, 321-run, 4321-run, etc. 
This format is also used for "The 12 Days of Christmas" beatdown 

Grade: 
1 - Merkin
2 - Lunges HC
3- SYADS
4 - Bent Over Rows (each hand)
5 - Coupon jump ups (block jumps)
6 - Curls 
7 - Goblet squats
8 - Big boy situps
9 - Coupon swings
10 - Bus drivers (4C - curl, then rotate coupon vertical to the right, then rotate vertical to the left)
11 - Thrusters (or squat thrusters but right after the burpees is murder)
12 - Burpees
0 Comments

SBD - Simple But Deadly

11/21/2024

0 Comments

 
Coupons: Yes
Prep: No, but needs a watch
Style: Whole Group, IC 

15 Goblet Squats
15 Irkins
15 Bent Over Rows each side
15 WWIII Situps (vid)
15 Coupon Lunges HC
15 Thrusters
20 transition break between each
Run 800m
Rest 2 minutes
Repeat two more times
Lay down and wish for death

This one was tough to finish in 45 minutes. May want to drop the reps to 12 or shorten the run to 400m.
0 Comments

Veteran's Day Beatdown

11/21/2024

0 Comments

 
Notes: 
Coupons: Yes
Prep: None (except for coming up with the counts)
Style: Whole Group, IC when possible

Army

Motivators (Deconstructed SSH - 10 SSH, 100 just the clap, 10 just the hop, 10 calf raises, then 9, 8, etc)
March (Imperial Walkers)
Army Crawl (Choose distance, if no grass you could sub with Mt. Climbers or Bear Crawls)
Buddy / Casualty Carry (Choose distance, and ration (1:1, 2:1, 3:1)
Ranger Burpee (do Irkin on coupon for pushup part)

Navy
Anchors Away (Coupon Squats)
Swim Call (Flutter Kicks)
Deck Sway (Coupon side lunges)
Swim Call (Superman plank pantomiming swimming)
Rows 

Air Force
Dive Bombers (Coupon lunges)
Planks Drag (Logistics / supply haha)
Ejectors (Sit Your Ass Dows [squat until butt is on coupon] then jump as high as possible with hands up)
Harry Rockets (High kick across body to touch opposite hand)
Afterburners (Sprints, choose distance, reps)
(I'm missing a good paired "wingman" exercise in here - maybe a two-person heavy sandbag carry)

Marines
Foxhole Peek (Coupon bench rows)
Bayonet Lunge (Lunge but extend coupon and retract)
WWIII big boys (Coupon situps but with a overhead press from the prone position and again from the upright position)
Hand to Hand (Bus Driver - Coupon curl but with twist to left and then right, like turning a steering wheel)
Semper Fi (Overhead coupon carry for a long distance, but two pax per coupon, so the weight can be shared)

Options devo: 
The AF branches like to mess around with each other, but in the end, each one can't fully do its job without the help of the others. We all have special talents, strengths, and weaknesses, but we can accomplish anything we want when we work with others as a team, combining strengths and shoring up shortcomings. 

0 Comments

    Archives

    November 2024

    Categories

    All
    AMRAP
    Coupons
    No Coupons
    No Prep
    OYO
    Prep Needed
    Small Groups
    Stations
    Themed
    Whole Group

    RSS Feed

Picture
You can contact us via the form on the Contact Us page, or send us a message via social media.
  • Home
  • Backblasts
  • Contact Us
  • Alphabet Exercises
  • 9/11 Stair Climb
  • Beatdown Depot