unassistedpistolsquat(both legs)all crewpractices4+ treadworkouts16+workouts10 minmileunassistedpull-up1:30 at26-rpm80 lbbench20 lbchestflyriverrun/walk(5k)20burpees200min 45 s150 lb legextension5 triceppush-ups200lb rdl20bicyclecrunches30 lbbicepcurlheadstandpike25 lbtricepextensiongradual12:3:30workout1 handpush-up3 minplank4+outdoorruns4+recoveryworkoutsunassistedpistolsquat(both legs)all crewpractices4+ treadworkouts16+workouts10 minmileunassistedpull-up1:30 at26-rpm80 lbbench20 lbchestflyriverrun/walk(5k)20burpees200min 45 s150 lb legextension5 triceppush-ups200lb rdl20bicyclecrunches30 lbbicepcurlheadstandpike25 lbtricepextensiongradual12:3:30workout1 handpush-up3 minplank4+outdoorruns4+recoveryworkouts

SWOLLTEMBER - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. unassisted pistol squat (both legs)
  2. all crew practices
  3. 4+ tread workouts
  4. 16+ workouts
  5. 10 min mile
  6. unassisted pull-up
  7. 1:30 at 26- rpm
  8. 80 lb bench
  9. 20 lb chest fly
  10. river run/walk (5k)
  11. 20 burpees
  12. 200m in 45 s
  13. 150 lb leg extension
  14. 5 tricep push-ups
  15. 200 lb rdl
  16. 20 bicycle crunches
  17. 30 lb bicep curl
  18. headstand pike
  19. 25 lb tricep extension
  20. gradual 12:3:30 workout
  21. 1 hand push-up
  22. 3 min plank
  23. 4+ outdoor runs
  24. 4+ recovery workouts