Arbor Hills Jr. High (Buddy Bench)
Loading Map....
Date/Time
Date(s) - 02/11/2019
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.
Q: Colonel
Date: 2/11/19
AO: The Bench
Total Pax – 14:
John Henry, Valdez, Minnie, Scrooge, Jimmy Dean, Rooster, Chew Toy, Beaker, Gap, Mayor, Klinger, Trinity, Mole and YHC – Colonel
Beautiful winter morning in the gloom at the Bench. YHC was “on time” rolling in at 5:29:52 (seconds) and hollering out principles and our disclaimer from the 2018 white highlander (splinter’s jealous of the ’18) whip….
No FNGS and had to setup the tunes so asked Mole to do some SSH in cadence – thanks Mole.
Had planned on doing 100m sprints in between the Lowrider special but looked icy and sketch so audibled on that – #preparedness
Below was the plan and YHC can say I stuck to 72.4% of it. All exercises were done and some more than 10 with many 2 count and only going to 7 or 8, or until Minnie gave the Q crap and Klinger gave me the stink eye for still jacking up cadence 21 months into this F3 thing in Toledo.
Goal of the beatdown was to pay respect to one of our respect pax that is a beast, named after an X-rated film star, moonlights as both a fireman (for the yearly calendar – he’s March I hear so get excited ladies, guys, or whatever you are in to…) and as a karaoke DJ… Since our mustachioed friend was at his site – Faith Hill – we proceeded without him with a cornucopia of 70’s beats, little 90’s beats and some rap, if thats what Post Malone is called. sidenote Minnie thinks Post Malone may be the ugliest musical artist ever…
YHC was trying to mix in some new stuff and it went over as expected – jokes, complaints, heavy breathing, a lot of the pax dropping to their knees early each time and complaints of too much focus on one body part – basically a weekend with Minnie with Post Malone on repeat….
After each round of exercises and mediocre cadence/demo’s we would run the track. after 3 rounds YHC decided to run to the track and back to get in as much PT as possible. We did 5 total rounds with round 5 being a bunch of crap thrown together from the 1st 4 rounds and more attempts on some new favorites like – Sumo Burpee, hands on ground at all times, with merkin, maybe even hand release merkin in cadence, wait let me think of cadence and tell you…. Go. followed by double leg spider with merkin in cadence, sorry that is a slalom in cadence with merkin, F it just do superman while the Q gathers his thoughts. Now slalom with merkin in cadence, go…
Thank you for the opportunity and honor to lead today men. Great to see some brothers from the south in Chew Toy and Rooster as well as some familiar/not so common faces in John Henry and Valdez.
Prayer led by YHC after Announcements of Cherry Street Wed evening by the Kling and Convergence this weekend!
Way to get after it and thank you!
– Colonel
1st round / 7 exercise / 10 each
1) MERKINS
2) STUMP HUGGERS
3) SPIDER STEPS SINGLE LEG – 2 is 1
4) GRASSHOPPERS
5) DIVE BOMBER MERKIN
6) PLANK JACKS
7) ½ BURPEE (HANDS DOWN)
RUN
2nd Round / 6 exercises / 10 each
1) Staggered Grip Merkin Mtn Climber
2) Shoulder Taps
3) Hand to Knee Mtn Climber
4) HR Merkin to Superman (slow merkin if wet)
5) Plyo Spider Double Leg – 2 is 1
6) Jumping Sumo Burpee (hands down)
RUN
3rd Round / 5 exercises / 10 each
1) DIAMOND MERKIN
2) SUPERMAN (single arm hold plank if wet)
3) WIDE MERKIN
4) KLINGER KICKS (mtn climbers if wet)
5) SLALOM (FAST PLYO SPIDER W/MERKIN)
RUN
4th Round / 4 exercises / 10 each – if WET BEAR CRAWL & CRAWL BEARS where we RUN
1) HR Merkin
2) Aquaman (single arm superman)
3) Big Boy Situps
4) Bear Crawl / Crawl Bear in small space
RUN
BONUS ROUND – circled up
5 – sumo burpee with merkin
5 – slalom with merkin (2 is 1)
COR, NOR, COT