Arbor Hills Jr. High

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Date(s) - 07/30/2018
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. Colonel
    Colonel says:

    Date: 7/30/18
    Locale: Buddy Bench AO – Arbor Hills
    Q: Colonel
    Pax #: 15
    Roll call: Brita, Gadget, Splinter, Hacksaw, Socrates, Commodus, Modell, Gap, Kitty, Sideshow, Bullock, Mr. Belding, Zebra, Poodle, Colonel
    The Thang:
    Disclaimer, Principles, no FNGs, lets go.
    Quick lap around the track and stop at bleachers midfield.
    Partner up – 1 partner did triceps/skullcrushers on the bleacher while the other Partner planked – 43 seconds for each and then switch
    Run lap AYG
    Partner 1 – squat w/ your butt hit the bleacher in an effort to go to 90 degrees while other partner planked – switch
    Run lap AYG
    Partner 1 – decline military merkin, partner 2 – superman hold – 43 seconds – switch
    Run lap backwards AYG
    Partner 1 – Spider-Man ab work crunchy thingys while partner 2 did plank shoulder tap – switch
    Run length of football field and back
    Partner 1 – Tricep Dips on bleacher, Partner 2 – Superman hold – switch
    Run lap around and stop at arbor hills hill/mountain in corner
    Plan was to do the following:
    Waterfall 10 Lt Dans, crawl bear to top of hill, 10 hand release merkins and run back down hill. Pax felt we wouldn’t have time and with YHC needing to get up to Ann Arbor early audibled a bit and we did 10, 8, 6, 4 and 2.
    Realizing we knocked that out quicker than the pax thought YHC decided to have the pax do a 100 yard bear crawl towards the exit of the field.
    Circled up at flag and in cadence pax did 15 burpees, 10 led by YHC and final 5 led by site Q – Gap.
    Kitty was the 6 and had strong words about focusing on big things and not letting little things get in the way…
    a number of intentions thrown out and YHC took us out with prayers of thanks, guidance and healing to the SkyQ. As always – honor to lead and honor to post with this pax.
    – Colonel


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