Author: Jared Hauseman

Start Time: 04:30

End Time: 05:20

Weather: 50s with 90% humidity

AO: Arundel High School (Site to be named later)

Q: Counselor

PAX: Animal, Chew Toy

Warm-up:

Opened with 5 Core Principles of F3, Side straddle hop, arm circles (forward, backward), windmills, 400m Mosie.

The Thang

This workout consists of 14 exercises from various AO’s within F3Annapolis region, (AHS, Beastgate, The Forge, Vortex) – 2 minute 14 rounds with a 30 second break in between each exercise.

Good Morning (Hands Behind Ears)
Plank
Dips on Coupon
The Brick Merkin
Squats
The Atlas
Curl with Press
Kettlebell Swing
Coupon Shoulder Press
Devin Hester (Run with coupon for 30 yards and back)
20 Merkins, then broad jump 30 yards.
Coupon Press on back
Bear Crawl Merkin
Coupon Deadlift

CoR, NoR, announcements – upcoming cornhole tournament (10/24 6pm-10pm), prayer.

Sources: Previous 13 F3 Annapolis posts.

Weather: A cold front passed through the region yesterday leaving clear skies and calm winds overnight. This allowed the atmosphere to cool quite a bit into the lower 50’s. High pressure dominated the AO this morning.

PAX: Dorothy (Q), Countdown, Almanac, Dreadsquid, Agassi, Alamo, Kimble

Warmup: Hamstring stretches 10 count, Windmills 15 count, Side straddle hops 15 count
The Thang: In honor of the late great Eddie Van Halen, F3 Annapolis figured we might as well Jump (JUMP!) out of bed and get to it this morning. Start at a point, do 10 merkins. Broad jump (JUMP!) 30 yards. Do 10 LBC’s. Broad jump (JUMP!) 30 yards, then mosey back to starting point. Do 20 merkins. Broad jump (JUMP!) 30 yards. Do 20 LBC’s. Broad jump (JUMP!) 30 yards, then mosey back to starting point. Each time through, increase the merkins and LBC’s by 10. Beatdown ends at a desired time or number of reps.

Start Time: 05:30

End Time: 06:20

Weather: 50s with heavy rain and wind

AO: Arundel High School (Site to be named later)

Q: Counselor

PAX: Dux

Warm-up:

Opened with 5 Core Principles of F3, Side straddle hop, arm circles (forward, backward), windmills.

The Thang:

Core and Strength – 2 minute 14 rounds with a 30 second break in between each exercise using mini coupons (bricks). 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!

AO-Forge

Q-ChewToy

PAX- Dreadsquid, Countdown, Almanac, Agassi

Take

Heavy

Objects…

Run

Warmup

Slow high knees

High knees

Shoulder tap plank jack

5 minutes AMRAP

1 minute rest

15 reps each

Seated block raises

Wide merkin

Curl w/ Press

HR Merkins

Carry heavy object 400 meters- ~4 minutes

5 minutes AMRAP

1 minute rest

20 reps

Lt Dan

Squat tuck jumps

Straight leg deadlifts

Carry heavy object 400 meters- ~4 minutes

5 minutes AMRAP

1 minute rest

25 reps

Leg raises

Windshield wipers

BBSU- don’t count until they hurt

Carry heavy object 400 meters- ~4 minutes

Round 1

Run

Round 2

Round 3

Run

PAX choice for Round

CoR

NoR

Announcements

Prayer