Buddy Bench (Arbor Hills Jr. High)
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Date/Time
Date(s) - 10/21/2019
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.
Great beat down this morning, styled after Prison workouts.
Started with a quick run around the school, Then 10 burpees with 5 pushups each
Then did one of Mike Tyson’s favorite workouts, so we called it the Buster Douglas. Take 10 playing cards, put one down,bunny hop, put donw one card , repeato. After laying down the last card, you turn around and squat to pick it up, jump forward. Squat and place your first card on top of the next card. Pick up a card with each squat, jump, squat and each time put down a card, then squat and each time pick up a card.
Then we did 10 burpees with 3 horsey ups.
Then we did the deck of pain. Hearts was Side straddle hops, Clubs was Merkins, Diamonds were big boy sit ups and spades were bonnie blairs. We also hit both jokers, which were 10 burpess.
After that we picked up cupons and did curls, San Quentin 21 style. 20 curls, rest 1 curl. rest. 19 curls, rest 2 curls, rest 18 curls, rest 3 curls…. and go down
Ended with 10 more burpees
Gadget was the six, and we said some extra prayers for those where were currently in prison that they find some peace.
Lead–Nicholas Extra Exta Benya
Chris Sellers “Gap”
Kurt Soltman “Cousteau”
Ron Vass “Sipe”
Andy Roth “Beaker”
Jeff Kujawa “Jimmy Dean”
Rob Cendol “Gadget”