Arbor Hills Jr. High (Buddy Bench)
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Date/Time
Date(s) - 02/18/2019
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.
Buddy Bench 2/18/2019 Backblast
A Tribute to The Colonel
PAX: Lavar, Trinity, Stamper, Dauber, Brita, The Colonel, Danica, Gap, Jimmy Dean, Tupac (Respect), Ticket, Extra Extra, Beaker, Bullock, Flo (Respect), Geppetto, Poodle, Mater, Hustle, Stark, Klinger (QIC)
21 showed up at Buddy Bench ready to put in a solid morning of work. YHC explained that the plan was to recreate the first beatdown that our Nantan Emeritus led way back in June of 2017. It would be difficult because it was an hour long beatdown that we were trying to cram into 45 minutes, but we got to it. YHC also explained that the proper way to call cadence was going to be a point of emphasis going forward. The 5 core principles and a brief disclaimer were presented, and then we started with The Thang:
Warm up:
SSH x 20 IC
Imperial Walker x 20 IC
Inchworm Push Up x 10
Michael Phelps
Main Event:
7 burpees
20 squats
Al Gore x 30 sec
Merkins x 20
Mountain Climbers x 20
Repeato
Mosey to the track
-Sleepy 7’s: Run 1 lap of track, then 7 Dips, 7 Derkins, & 7 Squats
-Repeato for a total of 3 laps (was supposed to be 4 laps but time was a factor)
Move to football field
-Bear Crawl ½ way, Walking Lunge ½ way, Run Backwards to start
-High Knee ½ way, Butt Kicks ½ way, Sprint to start
-Bear Crawl ½ way, Frog jumps ½ way, Run Backwards to start
Mosey back to shovel flag
-Jack Webb: Merkins and Shoulder Press
Started at 10 Merkins:40 Air Presses and worked our way down. Had to cut it short due to time, but pretty sure Stark finished!
Countorama
Nameorama
Know the 6 – The Colonel, by coincidence of course!
Announcements
Prayer intentions
BOM – YHC finished the beatdown with prayers of thanks.
Awesome to get out and put in some hard work this morning! Thanks for showing up and honoring The Colonel!!
Aye!