Start Time: 04:30
End Time: 05:30
Weather: 66 degrees with humidity
AO: Arundel High School (Site to be named later)
Q: Counselor
PAX: Chew Toy
Warm-up:
Opened with 5 Core Principles of F3, Side straddle hop, arm circles (forward, backward), palms front to back, ending with hands pressing in static waves.
The Thang:
Core and Strength – 2 minute 14 rounds with a 30 second break in between each exercise using a coupon. Bonus: 4 more rounds each with a 30 second break
Chest Squeeze Squat
Plank-Mekin on Coupon
On Knees Curls
Plank to Sphinx Pose
Step-Ups
Bent Rows
Front Arm Raises
American Hammers with Coupon
W Raises (Similar to Superman without raising legs)
The Swing (between legs)
The Atlas squat
Shoulder Press
Standing Skull Crusher
Curb Merkins
Bonus:
Straight Leg Dead Lift
The Triple Crush
The Toe Smasher
The Curl
Cot:
Count-o-rama, name-o-rama, announcements, and shout-out/words of wisdom, prayer
Sources: YouTube Channels: Sharing Fitness, MLF Press Channel, MarkSoyfer, and SportsSpecific.US
Spotify Playlist: Willie’s Weekday Workout
F3 The Capital 