Buddy Bench (Arbor Hills Jr. High)
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Date/Time
Date(s) - 12/30/2019
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.
Event: Your Basic Total Body Workout (emphasis on leg work)
PAX: Jimmy Dean, Gap, Bob Vance VR, Houdini, Dauber
Q: Don “Sideshow” Birsen
Weather conditions: 43 deg, light rain, wind NW 15-20 mph
Warmup: SSH x 19 IC; Mountain Climb x 22 IC; Burpees x 5 IC
Mosey to front entrance
Routine #1
OYO, 7 reps of each exercise,then 8 reps, 9, 10, 11, 12 with side shuffle while rolling tennis ball 40 yards back and forth between each set .
Exercises
Donkey Kick; Plank to Squat; Monkey Hump; Lt. Dan Bonnie Blair
Routine #2
Inverted Mountain Climber x 20 reps, 4 count, IC (Start position PAX hand stand in near vertical position with feet against the wall)
Freddy Mercury x 20 reps , 4 count IC
COT: Prayer intentions for the Bishop Family (Dauber), Bob Vance VR’s sister in law going through health issues and family there to support her, Armed Forces and 1st Responders (Houdini).
Capped it off with a demonstration of very rusty juggling by Sideshow. Thanks to Houdini for capturing the on video and posting on Mumble Chatter.
Thanks to all PAX in attendance, it is an honor and privilege to lead.