I'll Tell You What I Want, What I Really, Really Want: A Pool Party at 0500.

  • Workout Date - 07/11/2015
  • Q In Charge - Padre
  • The PAX - Obama, Sponge Bob, Handy Manny, Punkin' Spice, Posh Spice, Ginger Spice, Padre
  • AO -

Seven Pax (including three of the Spice Girls) showed up at The Farm at 0500 for an early morning pool party, and we welcomed two new members to the F3 / Spearhead crew. Great to have you there Sponge Bob and Obama!

Our goal was to complete 1,000 reps (with ruck) within an hour and a half.


200-count mixed medley of push-ups, flutter kicks, squats, ruck presses, and sit-ups with ruck overhead.


Individual-count Dora (each person completes 100 push-ups, 200-flutter kicks (double count), and 300 squats. One partner exercises at poolside while the other partner swims 50 meters. There wasn’t a formal count, but at least 1,000 meters of swimming (20 trips down and back) were involved. Sponge Bob may have gotten in 2,000!


100-count mixed medley of push-ups, flutter kicks, squats, and overhead ruck presses

142-count dealer’s choice (each person leads 20 reps, the last person leads 22 to call attention the 22 veterans who commit suicide each day).

20 flutter kicks

20 ruck overhead sit-ups

20 ruck curls

20 squats

20 ruck triceps extensions

20 up-downs in the pool (crowd pleaser; nice move Sponge Bob!)

22 push-ups

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