It’s only 1 minute….

16 of Highlands bravest including (1) FNG decided to make the hard but best decision they will make today and lace up for a beatdown on a unually warm winter day.

Warm Up:

Mosey down Parkway to lower parking lot with Stoli skips, side steps and backward jog.

20 x SSH

20 x Imperial Storm Trooper

20 x Windmill  ——@Gordo #redemption

15 x Imperial Squat Walker

The Thang:

Mosey Backward to bus lot

1 Minute intervals with 10 second rest between of:

Mountain Climbers

Yoga Standing Chair Pose


One Leg Squats

Bear Crawl/Crab Walk

Diamond/Wide Push ups

Google Bun Shapers (GBS) #officialname #trademark, #registered #ThanksNanny

Guard Rail Dips with leg lift

Step ups (table behind school)

Balls to the Wall

Peoples chair with leg lifts

1 lap of backwards jogging

Finish with 15 Merkins in cadence


26 x low flutter

30 x Pretzel Crunch.



Yesterday at the office @Conchito and I were discussing what I was going to do for the workout when he showed me a new workout app he has on his phone. Series of 10 exercises that each last 30 seconds with a 10 second break between them. Not a bad idea ….but lets make it 1 minute. Done…

Thanks for sticking with me as I changed up from my normal routine. I think it turned out to be a solid beatdown. Big thanks to @Conchito who gave me the idea. Hopefully next time he will show up!

It was great to see Swamp thing post for his second Tuesday in a row. Great job and just keep posting. It will not get easier but you will get stronger.

Big Welcome to FNG Peter Delgado!

Also…shout out to @Nanny with a little help from @Gump on naming the #GBS. Men of Highlands will have the tightest arses in F3!

Make it a great day men!






2 thoughts on “It’s only 1 minute….

  1. Gordo

    @google thanks for leading us today. And thanks for letting me practice the windmill.

    Glad to see several new men out there in the gloom these recent weeks!

Comments are closed.