Arbor Hills Jr. High

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Date(s) - 10/01/2018
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. Bullock
    Bullock says:

    PAX-Gadget, Poodle, Jimmy Dean, Cousteau, Modell, side show, mr. Belding, Gap, Cogsworth

    Welcome to F3.
    Any FNGs?
    F3 workouts are:
    Open to all men
    Always Held outdoors, rain or shine.
    Led by member of the PAX in a rotation fashion, I am not a professional.
    Ends in a Circle of trust.

    20 Side straddle hops in cadence

    1 lap around track

    Meet back at parking lot and partner up.

    Manuals (w/partner) switch after each lift.
    Each exercise: 10 reps
    Partner Push-ups, 5 sec count with resistance
    pop cans, 5 up/5 down
    shoulder press, 5 up/5 down
    side arm raises, 5 up/5 down
    Towel curls/triceps pull downs, 5 up/5 down

    15 push-ups

    Run lap

    10 Wheel barrow push-ups
    Partner neck 40 sec
    Wall sits with 25 lb plate being passed 90 seconds

    Roshamburbes x 10 rounds

    Run lap

    Count- 10
    6-jimmy dean
    Prayer and intentions


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