Arbor Hills Jr. High (Buddy Bench)
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Date/Time
Date(s) - 03/18/2019
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.
3/18/19
AO – “Buddy Bench” at Arbor Hills
Q – Hedgehog
Pax (17) – Danica, Beaker, Gogsworth, Rabbit, Ozzie, Klinger, Bagels, Mayor, Sipe, Colonel, Cousteau, Dauber, Scrooge, Jimmy Dean, Splinter, John Henry, Hedgehog
The Thang: Bands For Sipe
F3 core principals
Warm up: Torso Twists x 15 in cadence, Prisoner Lunges x 12 per leg in cadence
The Thang: Bands For Sipe
split up into teams of 4 and one team of 5
4 stations set up on the corners of the track
#1 – 25 seated band rows
#2 – 25 Klinger kicks (4 is 1)
#3 – 25 hand release merkins
#4 – 25 band overhead presses
bear crawl the straight away from #1 to #2
run the curve from #2 to #3
bear crawl the straight away from #3 to #4
run the curve from #4 to #1
REPEATO x 30 minutes
circle up / partner up
Finisher: 13 down Lt. Dans
one PAX works while the other PAX recovers
start at 13 reps, then 12, then 11….etc.
circle up back at the flag
HAPPY BIRTHDAY to Splinter
34 merkins in cadence led by the birthday boy
countorama, nameorama, know the six (Klinger), announcements, prayer intentions