June 16th, 2016 By Man Down

6 men displayed the fortitude to defy the fartsack and take on The Precinct’s newest version of Jailhouse Rock. This beatdown incorporates all 3 Fs of F3:

1. Fitness: Push every major muscle group in your body through a variety of exercises while you explore the best of what The Precinct AO has to offer.
2. Fellowship: Stay relatively close to the rest of your brothers for ongoing encouragement. You’re gonna need it!
3. Faith: Call out to the Sky Q for extra strength as you experience major muscle fatigue and try not to spill merlot!

Here’s how it goes…Starting at Prisoner Check-in, mosey together down The Farmlands for a brief COP warm-up – SSH x20, IST x20. Now…LET’S ROCK! AYG back up the Farmlands to the Cell Block Gate for the following pain stations…

1. 10 Burpees at the Gate, then run forward for…
2. 20 Cinder Block Curls, then run diagonally for…
3. Tire Flips across one court, then run forward for…
4. 20 Cinder Block Triceps Extensions, then run to the Gun Range for…
5. 10 Pull-ups, then run to the Great Wall for…
6. 10 Muscle-ups, then over the wall and down to field for…
7. Bear Crawls from pole-to-pole, then back around the Cell Block to the starting Gate.
8. Run back around to Cell Block gate

Rinse and Repeat until time called at 0600. Put the blocks and tires back, then end with a final run down The Farmlands, a little bit of Mary, and then back up to Check-in for COT.

Davis Lake, The Precinct, Tradition