Start Time: 04:30
End Time: 05:30
Weather: 50s with periodic light rain
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), windmills, and a 400m mosie.
The Thang:
Core and Strength – 2 minute 14 rounds with a 30 second break in between each exercise using a mini coupon. Bonus: 4 more exercises each with a 30 second break.
Chest Squeeze Brick Presses
The Brick Merkin
Overhead Brick Claps
Brick Shoulder Taps
Squat
The Brick Lateral Raise
The Brick Shoulder Press
Brick Front Raise
Brick Renegade Rows
American Hammers
Brick Reverse Flies
Bent Over Rows
The Brick Punch
Brick Wolverines
BONUS ROUND
The Prone Kickback
Lower back deadlift
Skull Crushers (Tri-Cep Curls)
W- Wipes with legs lifted
CoT:
Count-o-rama, Name-o-rama, Announcements, and Prayer.
Sources: YouTube Channels: NAV Fitness Tv and Sharing Fitness
Spotify Playlist: Mini’s Revenge!
F3 The Capital 