Weather: The leftovers of Hurricane Laura
PAX: Hate Chew, Agassi, Wild Thing, Chew Toy, Dreadsquid, Counselor, Countdown, Dorothy (Q)
Warmup: Hamstring stretches 10 count, Quad stretches 10 count, Side straddle hops
The Thang:
Setup 4 bases 90-100 feet apart. First base is 15 reps of leg work, second base is 30 reps of core work, Third base is 45 reps of upper body work. The PAX mosey to first base, complete 15 reps of the first exercise (legs) then mosey to second base to complete 30 reps of the first exercise (core), then mosey to third base and do 45 reps of the first exercise (upper body). Upon the completion of each base the PAX mosey to home plate to run a “cycle”.
A cycle is running. The PAX sprint to first base, then mosey around the bases. Once you touch home plate you sprint to first and second base (a double if you will), then mosey around to third and home. Once you hit home plate, you then sprint out a triple (sprint to first, second, and third) then mosey home. Lastly you sprint out a home run and sprint all the way around the bases.
After completing the cycle, PAX mosey to first base and do 15 reps of the second exercise, mosey to second for 30 reps of the second exercise, mosey to third and do 45 reps of the second exercise. Then it’s cycle time.
You do as many as you can in the time allotted, I laid out 5 exercises at each base but some overachievers did more.
First base 15 reps:
Bonnie Blairs, Squats, Star Jumps, Apolo Ohno, Wojo Squats
Second base 30 reps:
Big boi situps, LBCS’s, American Hammers, Box cutters, Dying cock roaches
Third base 45 reps:
Merkins, Plank Jacks, Arm presses, Moroccan night clubs, Alternating shoulder taps
We at F3 Annapolis have apparently upset a business in the mall (we’re not sure which, but all signs point to an exercise facility that we shall not name). Our never ending motivation, hard work, and dedication to our leader Chew Toy may or may not have some of the patrons feeling uninspired by our presence. The local mall authorities were extremely pleasant, and happy to find out we’re just a friendly neighborhood workout group and not a horde of raging barbarians. There’s a saying in these parts that you might hear at Navy Marine Corps Stadium, but we at F3 Annapolis #DontGiveUpTheAO
F3 The Capital 