Author: Jared Hauseman

Posted on

Willie’s Wednesday Workout (Coupon)

Weather: 50’s

AO: Annapolis

Q: Counselor

PAX: Alamo, Almanac, Agassi, Chew Toy, Countdown, Dorothy.

Warm-up: Side Straddle Hop, Windmills, Mosie to 2nd Floor with coupon

The Thang:

Core and Strength – 2 minute 14 rounds with a 30 second break in between each exercise.

Chest Squeeze Squat

Plank-Merkin on Coupon

On Knees Curls

Plank to Sphinx Pose on Coupon

Bent Rows

Step-Up

Front Arm Raises

The Atlas

Straight Leg Dead Lift

Shoulder Press

Standing Skull Crusher

American Hammers with Coupon

The Toe Smasher

Curb Merkins

Mosie back to Flag with coupon

CoT

Note: during workout Q lost grip (standing skull crushers), coupon fell and shattered into several pieces. Count-o-rama, name-o-rama, announcements, and shout-out/words of wisdom, prayer.

Exercise Sources: YouTube Channels: Sharing Fitness, MLF Press Channel, MarkSoyfer, and SportsSpecific.US

Spotify Playlist: Willie’s Weekday Workout

Posted on

Toughness 10/6/2020

AO: Vortex
Q- ChewToy
PAX- Ali, Agassi, FNG

YHC discussed about the National Day of prayer for Mental Health illness and understanding. How F3 has helped in understanding what the struggle can be and how we all work to pick each other up. “Leave no man behind”.

DORA
Partner 1: 50 yd sprint
Partner 2: Work
200 Merkins
400 Squats
600 LBCs

CoR
NoR
Named the FNG, Zodiac
Announcements- Cornhole, two days to secure your shirt for the Pony Trot 5k
Prayer for those struggling with anything mental health and guidance for those not struggling to reach out if they feel someone is struggling.

Posted on

Mini’s Revenge!

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!

Posted on

Fartlek / 03 October/ Beastgate

HA! You said fartlek!!!

Weather: 47 and morning sun…what a beauty!

Pax: Dreadsquid, Chewtoy, Counselor, Almanac, Wild Thing, Dorothy, Countdown (QIC)

WaR

Side straddle hop 4×20

Squat 4×20

Lil baby arm circles (fwd/rev) 4×20

Seal claps 4×20

Raise the roof 4×20

El chapo 4×20

Thang- Fartlek!

Line up and begin running, last pax drops and cranks out 10 merkins, sprints to front…repeat between stations

Station 1 – the wall…decline merkins 4×20, step ups 4×20, dips 4×20

Fartlek

Station 2 – bear bear goose…one pax bear crawls around circle while others crank out merkins, repeat until all pax have gone around the circle

Fartlek

Station 3 – gone crabbin’…one pax crab walks around circle while others crank out flutter kicks until all pax have gone around circle

Fartlek back to AO (sprinkled in pause for the cause and yoga)

***total miles 3.1ish

Mary

6 inches of fire…pax maintain 6in hold while one pax scissor dollys 2×20 repeat all pax have gone

Moleskin: The pax showed up ready to work, night of revelry be damned! Proud of the HIM that kept pushing each other and stayed motivated throughout running, even when the cruel temptress BACON was wafting in our faces. Nothing would break these men!!

COT: YHC closed out with a prayer to stay on the path, get folks back on the path, for the injured, sick, and to help us keep growing! Don’t forget pony trot, csaup details forthcoming.

Thank you men for the opportunity to serve!

Aye!!

Countdown

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