Buddy Bench (Arbor Hills Jr. High)
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Date/Time
Date(s) - 12/23/2019
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.
12/23/19 – THIS MONDAY!!!!!
Q – Gap
PAX – Houdini, Jimmy Dean, Cousteau, Sideshow
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang –
Moseyed to the track where we performed 4 exercises, 49 reps each and then ran a lap. The first round consisted of 49 sit-ups with legs on bleachers, 49 (2=1) crunch twists, 49 (2=1) American hammers and 49 crunchy frogs. Run a lap.
Round two consisted of 49 (2=1) Klinger kicks, 49 (2=1) Freddie Mercury’s, 49 feet to the sky toe touches and 49 (2=1) windmills. Run a lap.
Moseyed by the school where we lined shoulder to shoulder while on our six with feet raised. Passed 2ea weights back and forth until 4 cycles were complete.
Moved to the wall where we assumed wall sit position. Two weights were used for this workout (20lb and 30lb). While one member of the PAX held the 20lb weight, one member performed 9ea man makers with the 30lb weight. Remaining members held a simple wall set until the 20lb was passed to them and next cycle they performed man makers. We completed 1 round.
PAX determined we had such fun with the shoulder to shoulder weight pass that we should do a repeat which the Q obliged. Once again, we lined shoulder to shoulder while on our six with feet raised. Passed 2ea weights back and forth until 4 cycles were complete.
COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. For Houdini’s wife and those dealing with illness and loss and the families/friends affected. Prayers for those traveling to and from the area for holiday celebrations. Prayers that we might open our hearts and minds to past grievances, family issues and other petty things that we allow to fester and harm opportunities for happiness. That we might truly recognize and acknowledge all that we were gifted by our Father and honor him with our effort and behavior.