Author: Jared Hauseman

PAX – Chew Toy, Countdown, Counselor, Wild Thing, Dorothy (Q), Agassi, FNG (Kimble)

Weather – Remnants of Tropical Storm Beta

As we arose this morning and descended upon Beastgate, merely a stone’s throw from the White House, the PAX of F3 Annapolis decided to celebrate the region’s favorite season. Trump and Biden take the stage this week and officially begin…..ELECTION SEASON. F3 Annapolis felt it was our civic duty to celebrate the beginning of this most glorious time with a refresher and tribute to the Electoral College. It takes 270 to win the White House, and it takes 270 seconds to win this beatdown.

Primaries – Warmup
Side straddle hops in cadence
Windmills
Short mosey to ensure any last minute campaigning can get done

The Thang
We did 9 different exercises AMRAP style for 4 minutes per exercise with a rest period of 30 seconds in between. Get it? 270 seconds

1. Merkins
2. LBC’s
3. Wojo Squats
4. Presses (Coupon optional)
5. Bonnie Blairs
6. Big Boi Sit Ups
7. Kettlebell Swings w/coupon
8. Imperial Walkers
9. Burpees

Weather: 54 degrees with light breeze

AO: Annapolis

Q: Counselor

PAX: Almanac, Agassi, Chew Toy, Countdown, Dorothy, and Dreadsquid.

Warm-up:

Opened with 5 Core Principles of F3, significance of “I have not yet begun to fight”, mosey to the garage, up three flights of stairs to the roof. 30 A Skips, run in place 6 count, lunge, arm/leg stretch forward 3/3, run in place 6 count, hamstring stretch (6 count), imperial walkers (6) 3/3, run in place 6 count, mountain burpees (6/6).

The Thang:

After a mosey to the 2nd floor garage. The PAX began a cardio circuit training with no break until the end of each round. The circuit included three rounds of:

Sprint in place R1(60) R2(50) R3(40)

Mountain Climbers R1(30) R2(40) R3(50)

Straight Leg Sprint R1(50) R2(40) R3(30)

Gorilla Crawl R1(16) R2(20) R3(26)

Jimmy Jumps R1(50) R2(40) R3(30)

Water Bug R1(15) R(20) R3(25)

Frog Burpee R1(25) R2(20) R3(15)

Break: 22 Seconds after each round

Mosie back to the flagCoT:

Count-o-rama, name-o-rama, words of wisdom, announcements: upcoming 2nd F event on 9/24, and future 2nd/3rd F event on 10/24, discussion of 43 Feet Podcast: Ep.110, ending in group prayer.

Weather: 52 degrees with light breeze

AO: Annapolis

QIC: Counselor (VQ)

PAX: Almanac, Agassi, Chew Toy, Countdown, Dreadsquid

Warm-up:

Opened with disclaimer, mosey to garage and up three flights of stairs to the roof. 30 A Skips, run in place 6 count, lunge, arm/leg stretch forward 3/3, run in place 6 count, hamstring stretch (6 count), imperial walkers (6) 3/3, run in place 6 count, mountain burpees (6/6).

The Thang:

After a mosey to the 2nd floor garage. The PAX began cardio circuit training with no break until the end of each round. The circuit included three rounds of:

Side Straddle Hops (40)(30)(20)

Bear Crawls (20)(25)(30)

Lateral Shuffle 3 step/Agassi (30)(25)(20)

Forward Lunge Twist (10)(16)(20)

Basic Burpee (No Jump) (25)(20)(15)

A Skips (30)(40)(50)

Lunge Squat (30)(40)(50)

Bonus:

Bear Crawls (22)

Basic Burpees (22)

CoT:

Count-o-rama, name-o-rama, announcements: upcoming 2nd F event on 9/24, and words of wisdom ending in group prayer.

Q- ChewToy

PAX-Counselor, Countdown, Dorothy, WildThing

Warmup

Lounge act

Alternating side squats

Shoulder blaster special 1/2

The Thang

Ladder up to 10 and back

Squat thrusters into Lunge (2 is 1)

AMRAP 5 minutes, each number completed together. 1 all together, 2 all together, etc.

1. Merkin 30
2. Block curl 30
3. Single leg squat 15each

1. Rifle carry
2. Block drag
3. run with block

1. Absolutions 15
2. Star fish crunches 20
3. Imperial walker 30

Q-Countdown
PAX- Dreadsquid, Appleseed, Almanac, Counselor, Agassi, ChewToy

The weather this morning was damp with 95% humidity. The PAX got started quickly this morning to try and beat a storm headed north into the area. They were successful as the work was completed in 43 minutes!

Week 2 IPC 2020
AMRAP 43 minutes with a block
10 thrusters after every movement
Rifle carry block 25 yds out to cone, do work, carry back to flag

400m run (without block)
25 Derkins
25 Blockees
25 squats
25 KB swings
25 vert presses
25 Alpos

CoR
NoR
Announcements
Prayer