Author: Jared Hauseman

It’s the end of the Fiscal Year as we know it, and I feel fine!!!

Weather – 59, light breeze, chance of security 98%

PAX – Agassi, Alamo (FNG), Almanac, Chewtoy, Counselor, Countdown (QIC)

W-a-R –

Side Straddle Hop (4×20)

Copper Head Squats (4×20)

Merkins (4×20)

Monkey Humpers (4×20)

Back pedal up/run down the ramp (x3)

Thang w/Big Boy Coupons (Alternating EMOM AMRAP between Exercise/ToeTap)

Curl/Toe Tap, OH Press/Toe Tap, Chest Press/Toe Tap

Back pedal up/run down (x1)

1/2 Curl/ToeTap, 1/2 OH Press/ToeTap, 1/2 Chest Press/ToeTap

Back pedal up/run down (x1)

Kettle Bell/Toe Tap

Good Morning/Toe Tap

CRAWL BEAR UP THE RAMP / MOSEY DOWN…Another on in the books!

Moleskin – YHC was running late this morning, but the PAX made up for lost time by pushing through WITHOUT rest! YHC actually planned to have one, but the Studly Six had none of it. Even when “the man” showed up to try and break up the beatdown, the PAX pushed on. I’m proud to be in the gloom with my brothers!

CoT – We welcomed FNG, aka Alamo. We didn’t forget the Alamo this morning, in fact we will remember it every time HE posts! YHC closed out with a prayer for healing, calm, and strength to keep pushing each other.

Thank you for the opportunity to lead!

Countdown

F3 Annapolis- Vortex Location

Warm-up
20 SSH IC
20 Imperial Walkers IC
10 LBAC forward IC
10 LBAC backwards IC
10 Bear Crawl Merkins forward
10 Bear Crawl Merkins backwards

Run 1/2 mile down to Beach 2.
Feel the Bern- reverse run up to 1st light (400yds), recover jog straight down.
Partners alternate running up with: burpee+broad jump, merkins, Bonnie blares, heels time heaven.
Run 1/2 mile back.

Q- Agassi
PAX- Ali, Chew Toy
9/29/20

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