Author: Jared Hauseman

Q-ChewToy

PAX- Nemo, Pinocchio, Almanac 

Modified windmills 

Core rotations

15 E3MOM

12 ruck presses

6 over ruck burpees 

12 ruck squats

6 over ruck burpees 

Discuss MILES as it pertains to leadership

Mission

Intensity

Load

Environment 

Situation

5/16/2020

JD “Chew Toy” Hauseman, Bob “Almanac” Weevil and Tom “Nemo” Jones (Q)

2.3 mile ruck

3 rounds (wearing ruck) of

   20 SB Deadlifts

   20 SB squats

   20 SB curls

   SB walking lunges (50 feet)

   SB clean and throw (50 feet)

   20 SB thrusters

6 MOM: 10 min AMRAP 

   40 flutters (ruck overhead)

   40 American teists

   40 LBCs

JD “Chew Toy” Hauseman, Bob “Almanac” Weevil and Tom “Nemo” Jones (Q)

2.3 mile ruck

3 rounds (wearing ruck) of

   20 SB Deadlifts

   20 SB squats

   20 SB curls

   SB walking lunges (50 feet)

   SB clean and throw (50 feet)

   20 SB thrusters

6 MOM: 10 min AMRAP 

   40 flutters (ruck overhead)

   40 American teists

   40 LBCs

2.29.2020 Leap Day

PAX- Pinocchio, Chew Toy (Q)

F3 Mission

F3 Core

Warmup

Mosey

Yoga stretches-Child’s pose-> Reach thru-> Down Dog-> Pigeon Pose

The Thang

29 incline Merkins

Frog Hop

29 Carolina Dry Docks

Frog Hop

29 Air Presses

Frog Hop

29 American Hammers

Frog Hop

29 LBCs

EMOM-29 minutes 

1- Merkins

2-Squat Jumps

3-Flutterkicks

4-Burpees

5-Rest

COT

CoR 

NoR

Announcements 

Prayer

Q-Chew Toy

PAX- Sabbath, Almanac

F3 Mission

F3 Core Principles

Warmup-In Cadence

Morraccan Nightclubs

Windmills

Absolutions

The Thang:

Sally Up- Merkins

6 Stations on Repeato, Mosey between stations

20 Lunges (2 is 1)

25 Merkins

30 Squats

35 Thrusters with Cinderblock

40 LBC’s

50 Monkey Humpers

COT

COR

NOR

Announcements 

Prayer- Nemo, Sabbath’s wife’s job

2.19.2020 ABC’s

PAX- Pinocchio, Sabbath, Almanac, Chew Toy (Q)

Mission

Core Principles

Warmup

• Hairy Rockettes
• SSH
• Arm Circles

Letter Rep Exercise

A 50 SSH

B 20 LBC

C 30 Squats

D 15 Merkins

E 1 min Wall Sit

F 10 Burpees

G 4 40 yd Dash

H 20 Squats

I 30 SSH

J 15 Flutterkicks

K 10 Merkins

L 4 40 yd Dash

M 20 Burpees

N 40 SSH

O 25 Merkins

P 30 Flutterkicks

Q 30 LBC

R 15 Burpees

S 30 Burpees

T 15 Squats

U 4 40 yd Dash

V 3 min Plank

W 4 40 yd Dash

X 60 SSH

Y 10 LBC

Z 20 Merkins

J 15 Flutterkicks

A 50 SSH

R 15 Burpees

E 1 min Wall Sit

D 15 Merkins

W 4 40 yd Dash

A 50 SSH

T 15 Squats

E 1 min Wall Sit

R 15 Burpees

R 15 Burpees

O 25 Merkins

B 20 LBC

E 1 min Wall Sit

R 15 Burpees

T 15 Squats

S 30 Burpees

U 4 40 yd Dash

N 40 SSH

N 40 SSH

Y 10 LBC

D 15 Merkins

E 1 min Wall Sit

L 4 40 yd Dash

L 4 40 yd Dash

J 15 Flutterkicks

O 25 Merkins

H 20 Squats

N 40 SSH

Totals

16- 40 yd Dash

90- Burpees

30- Flutterkicks

30- LBC’s

80- Merkins

50- Squats

220- SSH

4 min Wall Sit

COT

COR

NOR

Announcements- Sign up to Q a workout! GoRuck DC Light this weekend. Capital convergence in March

Prayer