Arbor Hills Jr. High

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Date(s) - 12/24/2018
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:

    Hold My Egg Nog!

    15 PAX: Jimmy Dean (Q), Modell, Gap, Greenpeace, Beaker, Dauber, Ticket, Mailman, Houdini, So-crates, Extra Extra, Nails, Sipe, Cogsworth, Geppetto

    After going over the mission of F3 and the 5 core principles, the PAX got to work.

    Next was COR and NOR. In the COT, prayers were lifted up for those that are alone this time of year, first responders and troops, those who are sick/recovering from illnesses.

    Always an honor to lead this group of men!


    We divided into pairs, each team with a cinder block. We lined up along one end of the parking lot on the far side of the school and YHC explained the workout:
    – We were to do BLIMPS (Burpees, LBCs, Imperial Walkers 2:1, Merkins, Plank Jacks 1:1, and Squats) 100 of each as a team.

    – One man would do the exercises while his partner ran across the parking lot and back with the cinder block until 100 reps of each exercise was complete.

    – As the teams finished, they picked up the six and finished along with them so no man was left behind.

    – At the completion of this, YHC told the group we were going to change things up a bit.

    – On the second round, we did BLIMPS again, but only 20 reps of each. This time, the cinder block would be incorporated with the exercises while the partner ran down and back without the block.

    – After this was complete, we did a round of Guantanamo to wrap things up before moseying back to the flag.


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