Category: Uncategorized

AO: #compound

QIC: @Obadiah

The PAX: @Wham-O, @Roddick, @Hightower

WarmUp: SSH, hillbillies, down/up dog, arm circles, huggers, cherry pickers

The Thang: Started from the underground with a hang and pull up ROF double round. Mosey around Mosaic and out to Gallows road and back to Jackson Middle School for a good, old fashioned Outdoor, parking lot, four stations upper body beat down rotation.

Round 1: 2 sets
Tire flipping timer
Squat thrusters w/ CB
Curls to overhead press
Bent row with 95lb Bar

Round 2: 2 sets
Tire jumping trimmer
Kettlebell CB swings
Speed curls with dumbbells
Deadlifts

Mary: American Hammers, flutterkicks, LBCs, mountain climbers, Something else…

COT: Picked up heavy things today. There are things in life we need to pick up and things we need to put down and put behind us. The key is discerning what from what. Examine your life and let go of unproductive sin, burden, guilt, anger, gluttony, etc. Pick up the burdens of others, the needs of the broken, the fellowship of men.

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.

AO: Dephi

QIC: Nano

The PAX: Dunder, Roddick, Zeus, Ashe, Curry, Wham-O, Hightower, and Slider (FNG).

WarmUp: SSH, Windmills, Cheery Pickers, WMH, Downward Dog, Merkins, and Arm Circles

The Thang: After a very brief summary of capture the flag rules, the PAX set off for a quick tour of the field. The rules are on the picture below. We played three rounds and all had burning legs from all of the bunny hops, lunge walks, and bear crawls.

• The PAX then lined up along the Delphi wall for a few rounds of wall sit.
• Round 1: Wall sit for 20 s, continue while each of the PAX lunge walked from one end to the other.
• Round 2: Wall sit for 20 s, then starting at one end, one-by-one each HIM took off for a 120 m sprint. Jog back.
• Round 3: Repeat round 2, beginning at the other end.
• Round 4: Wall sit with shoulder taps.

Mary: Working around the circle, the PAX did flutter kicks, merkins, glees, Superman, jumping squats, double release push-ups, in and outs.

COT: People often have a tendency to assume the worst. When confronted with this negativity can easy discourage you. But when you are acting with purpose, and have a specific objective in mind, it becomes much easier to rise above the criticism. Therefore, remember to define your goals and live your day with purpose in pursuit of those goals. It will keep you on task and help you become the HIM others depend on.

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