How the 'Blue Falcon Workout' Works Best with a Buddy

A Navy sailor completes flutter kicks during morning physical fitness training.
Culinary Specialist 1st Class Christopher Roth from USS Nitze completes flutter kicks during morning physical fitness training at Surface Rescue Swimmer School Jacksonville, Florida, Aug. 17, 2015. (Lt. Chase Mathews/U.S. Navy photo)

I call this workout the Blue Falcon Workout, because it works best if you have a buddy to push you (or make you work harder because they are slower than you).

How It Works

You have distance events and 100 repetition events to do as a team. While one buddy does the distance event, you do the 100 rep event. Neither can stop until both are finished with the 100 reps and 100 meters. Sometimes, you will find you have to go farther than 100 meters if your buddy is not done with the 100 reps, or you may have to add more reps if your buddy is not finished with 100 meters.

Then you get to switch events. Both buddies do the distance and repetition event at each station.

The Setup

We set up each station on a football field and run 50 meters out and back to the starting line, where your buddy is doing the repetitions. We actually did this with 20 people and had 10 stations of two events, so large-group PT is pretty fun, too. Arrange the events as you wish, since there is no real easy way to mix and match distance and rep events.

The Workout


Fully body – carries/crawls:

Run one mile easy

Distance events:

  • 100-meter bear crawl
  • 100-meter lunges carrying weight (40 pounds) overhead
  • 100-meter burpee jumps
  • 100-meter farmer walk (40 pounds in each hand)
  • 100-meter fireman carry
  • 100-meter sled or prowler push/tow

100 rep events:

  • 100 push press*
  • 100 push-ups nonstop; rest in plank pose until done
  • 100 sit-ups*
  • 100 squats*
  • 100 kettlebell swings
  • 100 flutter kicks

Note: Add pull-ups as an option as well if you can do 100 pull-ups relatively quickly (less than 5-6 sets)

* Add a 40-pound sandbag or barbell/kettlebell

Run one mile easy

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, has you covered. Subscribe to to have military news, updates and resources delivered directly to your inbox.

Show Full Article