Arbor Hills Jr. High

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Date(s) - 09/24/2018
5:30 am - 6:15 am

The Q:

Arbor Hills Jr. High



Beatdown style workout with your F3 Brothers. No better way to start off a Monday.

1 reply
  1. Jimmy Dean
    Jimmy Dean says:

    Simple Ain’t Easy

    PAX: Gadget, Modell, Usain, Dauber, Jimmy Dean (Q)

    After going over the mission of F3 and the 5 core principles, the PAX got to work. This workout was a slight variation of one that Brita did back in the fall last year at Northview.

    After the first lap around the track, YHC realized that his knee would not allow him to run or jog, so he finished the laps by speedwalking.

    Dauber spoke often about staying in the fart sack, especially after hearing that this was a beatdown originally done by Brita. Modell could only think about Tim Horton’s coffee and donuts as he did his burpees.

    We ended the beatdown with some core exercises so Modell wouldn’t have to rely on the extra twists he was doing for the Imperial Walkers.

    Next was COR and NOR. In the COT, prayers were lifted up for Jimmy Dean’s wife, Jake the Snake’s family, our troops and first responders.


    This is a throwback/tribute to one of Brita’s Q’s at Faith Hill last fall.

    Each evolution is separated by a lap around the track. BLIMPS is the game.
    1st round – 5 each BLIMPS, lap & plank for the six
    2nd round – 10 each BLIMPS, lap & plank for the six
    3rd round – 15 each BLIMPS, lap & plank for the six
    4th round – 20 each BLIMPS, lap & plank for the six

    After the evolutions, we ended with these core exercises:
    20 x 4-count LBCs in cadence
    31 x 4-count Klinger kicks in cadence
    10 x 4-count Crunchy Frogs in cadence
    15 Big Boy Sit-Ups OYO


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