Buddy Bench (Arbor Hills Jr. High)
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Date/Time
Date(s) - 11/04/2019
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.
11/4/19 – Let’s see how this goes….
Q – Gap
PAX – Gadget, Jimmy Dean, Tupac, Extra-Extra
Opening – Brief rundown of F3 purpose, principles and agenda.
Warmup – Two laps around the track and meet back at flag.
The Thang –
Line up in a row shoulder to shoulder. One PAX ran with cinder block to first lamp pole, completed 3 Burpees and ran back to pass block to next PAX. While that took place remaining PAX completed:
American Hammers (1st trip)
Plank Jacks (2nd trip)
Klinger Kicks (3rd trip)
Merkins (4th trip)
Big Boy Situps (5th trip)
PAX intermission consisted of lunging to first lamp pole and back
Round two consisted of carrying block to second lamp pole and completing 10 curls while PAX completed:
American Hammers (1st trip)
Plank Jacks (2nd trip)
Klinger Kicks (3rd trip)
Merkins (4th trip)
Big Boy Situps (5th trip)
Pax intermission consisted of lunge to first lamp pole and squat-twist 180 to second lamp pole and back.
Run two reverse laps around the track and back to flag. PAX then completed:
Line up in a row shoulder to shoulder. One PAX ran with cinder block to first lamp pole, completed 3 Burpees and ran back to pass block to next PAX. While that took place remaining PAX completed:
American Hammers (1st trip)
Plank Jacks (2nd trip)
Klinger Kicks (3rd trip)
Merkins (4th trip)
Big Boy Situps (5th trip)
PAX intermission consisted of lunging to first lamp pole and back
Round two consisted of carrying block to second lamp pole and completing 10 curls while PAX completed:
American Hammers (1st trip)
Plank Jacks (2nd trip)
Klinger Kicks (3rd trip)
Merkins (4th trip)
Big Boy Situps (5th trip)
PAX side shuffle right to first lamp pole and left back to starting point.
COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us.