Arbor Hills Jr. High

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Date/Time
Date(s) - 09/03/2018
5:30 am - 6:15 am

The Q:
Gap

Location
Arbor Hills Jr. High

Categories

Tags:
Toledo


Beatdown style workout with your F3 Brothers. No better way to start off a Monday.

1 reply
  1. Anonymous
    Anonymous says:

    9/3/18 – Arbor Hills, Buddy Bench – Monday – MONDAY

    Q – Gap

    PAX – Sipe, Billy Bob, Jimmy Dean

    Opening – Brief rundown of F3 purpose, principles and agenda. Warmup with plank stretch, Michael Phelps, Windmill.

    The Thang –

    Broke into two groups of two. Started at the Northeast corner of the school. Team member #1 held a wall sit (optional wall jump) while team member #2 carried a cinder block to the Southeast corner of the school. Once there, team member completed:

    (15ea) Burpee with cinder block thrust. Carry block back to starting point for #2 to complete.
    (15ea) Lunge with cinder block. (2 is 1). Carry block back to starting point for #2 to complete.
    (15ea) Imperial Walker. Carry block back to starting point for #2 to complete
    (15ea) Merkin on cinder block. Carry block back to starting point for #2 to complete.
    (15ea) Plank-jacks on cinder block. Carry block back to starting point for #2 to complete.
    (15 ea) Squats with cinder block. Carry block back to starting point for #2 to complete.

    Performed various stretches focused on hamstring, calves and back.

    COT – Prayers for the troops and first responders that allow us the freedoms and support to do what we do. Prayer of thanks for Labor Day and all that it signifies for men, women and children throughout this great land.

    Reply

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