Author: Jared Hauseman

“If I’m gonna do something, it’s gonna be sick, and it’s gonna be so cool…or it’s gonna be the most hideous four seconds of my life while I just freefall to the ground. – Alex Honnold”

Weather – Delightful 68, slight breeze, moderate humidity

PAX: Counselor, Chew Toy, Almanac, Dorothy, Agassi, Countdown (QIC)

W-a-R

SSH 4×20

Copper Head Squat 4×20

Sideways Starfish (10 Sec x2 (Left/Right))

Heal Taps (4×20)

Shoulder Taps (4×20)

Thang

*Run to the top of parking garage for debrief/partner up

Burpees – 25

Overhead Press – 50 (4 count)

Merkins – 100

Bear Crawl – End

Crawl Bear – Start

6MoM

Plank Jack of Fire (one PAX does 25 plank jacks while rest of PAX hold plank)

Scissor Dolly of Fire (see above, but 26 to get equal love)

Nolan Ryan 4×20

Randy Johnson 4×20

Moleskin: Mumble chatter was on the uptick until a confused motorist decided to trapes across the battlefield. After a brief pause the PAX resumed the morning team downpainment! The concrete was particularly clean, and the pax crawling definitely helped to get it “eat off the ground” clean. The men were so eager to finish that they left extra time for Mary…so thoughtful.

CoT: HH coming up in a few weeks, Countdown will post a poll to see which “port” we can drop anchor in…YHC closed out with a prayer for thanks, healing, and for everyone to cover down on those around them.

Thank you men for the opportunity to serve and lead!

Aye!

Countdown

Title: Game On!!!! Inspector’s Gadget

Weather: Tolerable 73 degrees, slightly humid with variable clouds

Pax: Dreadsquid, Appleseed (FNG), Counselor, Almanac, Chew Toy, Agassi, Countdown (QIC)

WaR
Little baby arm circles 4×5 (forward, reverse)

Side straddle hop 4×5

400m lap

Thang- IPC Week Uno
3 Burpees (Begins Rd & EMOM timer)

50 Hand Release Release Merkins

100 Leg Raises

150 Jungle Boi Squats “2Spoonz Style”

200 Big Boy Sit-ups

250 Stationary Lunge Steps (ct ea leg as 1 rep)

Scoring: Total elapsed time beginning with the 1st Burpee and ending with the 250th lunge step.

Moleskin: The PAX may disagree about many, many things….but the one thing that all agree on is that was arguably one of the hardest F3 beatdowns of all time! Dreadsquid made a splash last week with jumping in to F3 in IPC Week 0 opp….then Appleseed, aka Tyler B, picked a helluva day to step in to the F3 world of pain in IPC week Uno….they have set the bar high for all new pax…welcome brothers!!!

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!

Thank you men for the opportunity to serve!

Aye!!

Countdown

Sent from Yahoo Mail on Android

Q-ChewToy

PAX- Almanac, dreadsquid, countdown, Agassi

Warmup

SSH

Grass pickers

Shoulder tap plank jack

19 reps of each

F – Flutter kicks 2 is 1

U – Up Downs (burpee no merkin)

C – Carolina Dry Docks (pike pushup)

K – Kettle bell swings with cinder block or a kettle bell

C – Crucible Merkins (wide merkins with hands facing away from body)

O – Outlaws (make a big O with feet on the right and then on the left)

V – V up roll ups (sit-up followed up by toe touch)

I – Imperial Squat Walker (Squat, 1/2 of imperial Walker, squat, other 1/2 of imperial walker)

D – Double Merkin Burpee

Run/Ruck 1.9 miles before, though out, or after above.

Q- ChewToy
PAX- Agassi, Big Dude, Tippman

It was an overcast evening with the park booming with activity. Midway through the workout, it began to sprinkle and Big Dude couldn’t tell if it was rain or his sweat.

Warmup
SSH
Abe vigotas
High knees
Trunk twists
Shoulder tap plank jacks

Sally up squats

The Thang:
Relay style
1st person- flip tire run out to cone and back then flip tire again Partner- shoulder presses, Keep count of shoulder presses completed Repeat until whole team completes 3x

1st person- flip tire bear crawl out to cone and back then flip tire again Partner- Lunge steps, Keep count of lunge steps completed
Repeat until whole team completes 3x

1st person- flip tire run out to cone and back then flip tire again Partner-Big Boi Sit-ups, Keep count of Big Boi Sit-ups completed Repeat until whole team completes 3x

1st person- flip tire run out to cone and back then flip tire again Partner-Merkins, Keep count of Big Boi Sit-ups completed
Repeat until whole team completes 3x

Thunder burpees

Announcements: 9/11 stair climb @ 0500; IPC

Prayer: Agassi’s brother-in-law’s mother passed; Big Dude studying for further promotion testing, Tippman praises lately.

Weather: The leftovers of Hurricane Laura

PAX: Hate Chew, Agassi, Wild Thing, Chew Toy, Dreadsquid, Counselor, Countdown, Dorothy (Q)

Warmup: Hamstring stretches 10 count, Quad stretches 10 count, Side straddle hops

The Thang:
Setup 4 bases 90-100 feet apart. First base is 15 reps of leg work, second base is 30 reps of core work, Third base is 45 reps of upper body work. The PAX mosey to first base, complete 15 reps of the first exercise (legs) then mosey to second base to complete 30 reps of the first exercise (core), then mosey to third base and do 45 reps of the first exercise (upper body). Upon the completion of each base the PAX mosey to home plate to run a “cycle”.

A cycle is running. The PAX sprint to first base, then mosey around the bases. Once you touch home plate you sprint to first and second base (a double if you will), then mosey around to third and home. Once you hit home plate, you then sprint out a triple (sprint to first, second, and third) then mosey home. Lastly you sprint out a home run and sprint all the way around the bases.

After completing the cycle, PAX mosey to first base and do 15 reps of the second exercise, mosey to second for 30 reps of the second exercise, mosey to third and do 45 reps of the second exercise. Then it’s cycle time.

You do as many as you can in the time allotted, I laid out 5 exercises at each base but some overachievers did more.

First base 15 reps:
Bonnie Blairs, Squats, Star Jumps, Apolo Ohno, Wojo Squats

Second base 30 reps:
Big boi situps, LBCS’s, American Hammers, Box cutters, Dying cock roaches

Third base 45 reps:
Merkins, Plank Jacks, Arm presses, Moroccan night clubs, Alternating shoulder taps

We at F3 Annapolis have apparently upset a business in the mall (we’re not sure which, but all signs point to an exercise facility that we shall not name). Our never ending motivation, hard work, and dedication to our leader Chew Toy may or may not have some of the patrons feeling uninspired by our presence. The local mall authorities were extremely pleasant, and happy to find out we’re just a friendly neighborhood workout group and not a horde of raging barbarians. There’s a saying in these parts that you might hear at Navy Marine Corps Stadium, but we at F3 Annapolis #DontGiveUpTheAO