Semper Gunny Fitness

T-138 to MCM

Torso Rotation ✔️
Chest Fly/Rear Delt Ext ✔️
Gallows Blitz ✔️
Seated Leg Press ✔️
Seated Calf Flexions ✔️
Seated Leg Extension ✔️
AirRunner Walk/Run: ✔️

Total Steel Displaced: 50,000lbs✔️
Total KCals Burned: 453✔️

“Time neither speeds up or slows
down along life’s journey: your
perspective simply becomes more
realistic… that said, live your life
deliberately as opposed to
recklessly”

-The Gunny-

The Pain Cave

8ct Side Straddle Step✔️
PushUps✔️
Chest Press✔️
8ct Side Straddle Step✔️
PushUps✔️
Lat Pull Down (Stationary)✔️
8ct Side Straddle Step✔️
PushUps✔️
Shoulder Press✔️
8ct Side Straddle Step✔️
PushUps✔️
Bicep Curl✔️
8ct Side Straddle Step✔️
PushUps✔️
Tricep Extension✔️
8ct Side Straddle Step✔️
PushUps✔️
Leg Extension✔️
8ct Side Straddle Step✔️
PushUps✔️
Seated Row✔️
8ct Side Straddle Step✔️
PushUps✔️
Abdominal Pullover✔️
8ct Side Straddle Step✔️
PushUps✔️

Total Steel Displaced: 56,250lbs✔️
Total KCals Burned: 742✔️

“This is the day that The Lord hath
made, I will rejoice and be glad in it”

-Psalm 118:24-

Beast Ops Burnout

Gallows III
Pad PushDowns III
Plate Shrugs III
Hornets Collateral III
Hammers III
3 Ct Push Ups III
Curl to Press III
Speed Curls III
Forearm Curls III
Plate Twists III
Weighted Glute Bridges III
Seated Chest Flies I

Steel Displaced: 80,000lbs✔️
KCals Burned: 767✔️

“Adversity forges characteristics that
are against our nature but necessary
for growth “

-The Gunny-

Beast Ops Burnout

Gallows III
Pad PushDowns III
Plate Shrugs III
Hornets Collateral III
Hammers III
3 Ct Push Ups III
Curl to Press III
Speed Curls III
Forearm Curls III
Plate Twists III
Weighted Glute Bridges III

Steel Displaced: 70,000lbs✔️

KCals Burned: 707✔️

The Pain Cave

8ct Side Straddle Step✔️
PushUps✔️
Chest Press✔️
8ct Side Straddle Step✔️
PushUps✔️
Lat Pull Down (Stationary)✔️
8ct Side Straddle Step✔️
PushUps✔️
Shoulder Press✔️
8ct Side Straddle Step✔️
PushUps✔️
Bicep Curl✔️
8ct Side Straddle Step✔️
PushUps✔️
Tricep Extension✔️
8ct Side Straddle Step✔️
PushUps✔️
Leg Extension
8ct Side Straddle Step
PushUps
Seated Row✔️
8ct Side Straddle Step✔️
PushUps✔️
Abdominal Pullover✔️
8ct Side Straddle Step✔️
PushUps✔️

Total Steel Displaced: 45,000lbs✔️
Total KCals Burned: 633✔️

“This is the day that The Lord hath
made, I will rejoice and be glad in it”

-Psalm 118:24-

Beast Ops Burnout

Gallows III✔️
Pad PushDowns III✔️
Plate Shrugs III✔️
Hornets Collateral III✔️
Hammers III✔️
Push Ups III✔️
Curl to Press III✔️
Speed Curls III✔️
Forearm Curls III✔️
Plate Twists III✔️
Weighted Glute Bridges III✔️

Steel Displaced: 55,000lbs✔️

KCals Burned: 545✔️

“Only one life, twill soon be past, only what’s done for Christ will last”

-C T Studd-

The Pain Cave

8ct Side Straddle Step✔️
PushUps✔️
Chest Press✔️
8ct Side Straddle Step✔️
PushUps✔️
Lat Pull Down (Stationary)✔️
8ct Side Straddle Step✔️
PushUps✔️
Shoulder Press✔️
8ct Side Straddle Step✔️
PushUps✔️
Bicep Curl✔️
8ct Side Straddle Step✔️
PushUps
Tricep Extension✔️
8ct Side Straddle Step✔️
PushUps✔️
Leg Extension✔️
8ct Side Straddle Step✔️
PushUps✔️
Seated Row✔️
8ct Side Straddle Step✔️
PushUps✔️
Abdominal Pullover✔️
8ct Side Straddle Step✔️
PushUps✔️

Total Steel Displaced: 50,000lbs✔️
Total KCals Burned: 577✔️

“This is the day that The Lord hath
made, I will rejoice and be glad in it”

-Psalm 118:24-

Total Body Burnout

SweatBox I
Plate Twists I
Weighted Glute Bridges I
Plate Shrugs I
Collateral Hornets I
Speed Curls I
Forearm Curls I
Hammers I
PushUps I

Gallows I
Pad PushDowns I
Plate Shrugs I
Hornets Collateral I
Hammers I
Push Ups I
Curl to Press I
Speed Curls I
Forearm Curls I
Plate Twists I
Weighted Glute Bridges I

Total Steel Displaced: 53,000lbs✔️
Total KCals Burned: 592✔️

“What we do in life echoes in
eternity”… specifically when it comes
where each of us will spend eternity!

-Maximus Meridius Decimus-
(And The Gunny)

The Pain Cave

8ct Side Straddle Step✔️
PushUps✔️
Chest Press✔️
8ct Side Straddle Step✔️
PushUps✔️
Lat Pull Down (Stationary)✔️
8ct Side Straddle Step✔️
PushUps✔️
Shoulder Press✔️
8ct Side Straddle Step✔️
PushUps✔️
Bicep Curl✔️
8ct Side Straddle Step✔️
PushUps✔️
Tricep Extension✔️
8ct Side Straddle Step✔️
PushUps✔️
Leg Extension✔️
8ct Side Straddle Step✔️
PushUps✔️
Seated Row✔️
8ct Side Straddle Step✔️
PushUps✔️
Abdominal Pullover✔️
8ct Side Straddle Step✔️
PushUps✔️

Total Steel Displaced: 40,000lbs✔️
Total KCals Burned: 677✔️

“This is the day that The Lord hath
made, I will rejoice and be glad in it”

-Psalm 118:24-

Chest Day

Hammer Incline Press: IIIII✔️
BB Bench Press: IIIII✔️
Converging Chest Press: IIIII✔️
AirRunner Walk/Run: 20min/1.15mi/117KCals ✔️

Steel Displaced: 15,000lbs✔️
KCals Burned: 477✔️

“The measure of a man is not based
as much on what will live for but
more so what he’s willing to die for”

-The Gunny-