old school FF

 

 

 

 

 

Today the academy much of the same Tabata workout they did at the beggining and middle of the 9 weeks.   Many cadets are improving leaps and bounds, but everyone has improved a lot more than when they started.  This academy has proved themselves to be a

Each exercise will be done for 4 minutes before moving to the next exercise.  Within the 4 minutes you will work for 20 seconds and rest for 10 seconds, which equals 8 rounds per exercise within the 4 minute period.  After 4 minutes you move to the next exercise.  There are 4 different exercises to complete which makes the whole workout 16 minutes.

1. Pull ups

2. Sit ups

3. Row 500 Meters for time

4. Squats

* Post lowest score to comments

13 responses »

  1. Kyle Jones says:

    1. Push ups: 7

    2. Sit ups: 13

    3. Row 500 Meters for time: 1:42

    4. Squats: 15

  2. Kevin Shepard says:

    Push ups: 15
    Sit ups: 17
    500 Meters: 1:38
    Squats: 17

  3. Kornweibel says:

    Push-Ups: 8
    Sit-Ups: 15
    500m Row: 1:34
    Squats: 12

  4. Gabe Michael says:

    Push-Ups: 8
    Sit-Ups: 15
    500m Row: 1:30.3
    Squats: 20

  5. Kelly Zook says:

    Push up 10
    Sit up 10
    Squat 19
    Row 1:40

  6. Suarez says:

    Push ups: 10
    Squats: 15
    Sit up: 10
    Row: 1:51

  7. Hartman says:

    Push up – 15
    Squat – 14
    Sit up – 12
    500m row – 1:41

  8. Brian Hoffer says:

    Push Ups:15
    Sit Ups:15
    Squats:15
    Row- 1:36

  9. J Vincent says:

    Pushups – 8

    Situps – 10

    Squats – 15

    500m row – 1:42

  10. Rocky Fasani says:

    Row: 1:36
    Pushups: 11
    Squats: 20
    Situps: 13

  11. kirby says:

    Row 1:42
    sit:11
    squat:19
    push: 6

  12. Bradford says:

    Row: 1:38
    Situp: 10
    Squat: 12
    PushUp: 8

  13. Chris Anaya says:

    Sit-ups 15
    Squats 15
    Push ups 8
    Row 1:30.2

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