Arbor Hills Jr. High
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Date/Time
Date(s) - 11/19/2018
5:30 am - 6:15 am
The Q:
Gap
Location
Arbor Hills Jr. High
Categories
Tags:
Toledo
Beatdown style workout with your F3 Brothers. No better way to start off a Monday.
“Fight to the Finish Line”
Date: 11/19/2018
Time: 5:30 AM – 6:15 AM
Location: Buddy Bench @ Arbor Hills Jr. High
QIC: Modell
PAX: 9 – Scrooge, Mailman, Dauber, Gap, Sipe, Brita, Sideshow, Poodle, Modell.
The morning kicked off with F3 principles, a you vs. you affirmation, and group warm up.
Cone #1: Captain Thor: The PAX performed a ratio of 1 Big Boy Sit Up to 4 American Hammers until we reached 10 Big Boy Sit Ups and 40 American Hammers.
Sprint to Cone #2 and back to Cone #1 to perform 5 Burpees, and back to Cone #2.
Cone #2: Bobby Hurley x15: Squat and slap the ground with both hands then jump up, raising arms like taking a jump shot.
Sprint to Cone #3 and back to Cone #1 to perform 5 Burpees, Cone #2 to perform 7 Burpees, and back to Cone #3.
Cone #3: Bleacher Merkins x 20: One hand on upper bleacher and other hand on lower bleacher for a bleacher Merkin.
Sprint to Cone #4 and back to Cone #1 to perform 5 Burpees, Cone #2 to perform 7 Burpees, Cone #3 to perform 8 Burpees, and back to Cone #4.
Cone #4: PISS: Plank Jack (10), Imperial Walkers (20), Shoulder Press (30), Squat (40)
Sprint to Cone #5 and back to Cone #1 to perform 5 Burpees, Cone #2 to perform 7 Burpees, Cone #3 to perform 8 Burpees, Cone #4 to perform 9, and back to Cone #5.
Cone #5: Weezy Jefferson: PAX laying on backs, hands under 6, legs raised to 90°. In cadence, lower legs quickly towards ground, stopping 6 in. above ground w/out touching ground, and move ’em back up to 90°.
Back to Cone #1 and perform 3 Burpees at Cones #1 – 5.
Fight finished. Line crossed.
COT: COR, NOR, KNOW-YOUR-6, Announce-o-Rama, BOM.
GREAT MORNING! Thanks for the opportunity to Q.
– Modell