Buddy Bench (Arbor Hills Jr. High)
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Date/Time
Date(s) - 02/24/2020
5:30 am - 6:15 am
The Q:
Gap
Location
Arbor Hills Jr. High
Categories
Beatdown style workout with your F3 Brothers. No better way to start off a Monday.
DATE: 2/24/20
COUNT: 15 PAX posted
QIC: Mater,
PAX POSTING: Mater, Brute, Ozzie, Scrooge, Ticket, Hedgehog, Gadget, Cogsworth, Gap, Beaker, Dr. Nick, Valdez, Mailman, Bluto, Huckleberry.
Reviewed the core principles of F3.
Warmup: Thunderstruck. SSH during the song and hit the ground every time thunder is said, Indian run around track.
The Thang:
BLIMPS: Two sets of cones set up roughly 40 yards apart. Do 10 burpee’s at the first cone then run to the far cone and do 10 more burpee’s then run back and repeato for each letter. 20 lunges (one is one), 30 Imperial walkers (one is one), 40 merkins, 50 pedal pushers, 60 squats. Plank while waiting for the 6.
Upper body: Partner up and do this together. Two cones about 20 yards apart. Do 2 merkins at one cone, bear crawl to the other cone, do 4 merkins, partner carry back. Do it again with 6 and 8 merkins and keep repeating up to 20 merkins. Then we did prisoner get ups while waiting for the 6.
YHC ran out of time. I had to cut an exercise, so we did some quick abs. Partner V ups (one person on the ground and kick up legs, partner pushes them down), 20 each. Partner sit ups to 40.
Ended with the six, COT and prayers. Thank you to the 15 PAX who came out to support me…I truly appreciate it. The instructions for the blimps could have been a little clearer but everyone did a great job of working and pushing.