Buddy Bench (Arbor Hills Jr. High)

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Date(s) - 12/30/2019
5:30 am - 6:15 am

The Q:

Arbor Hills Jr. High


boot camp, Toledo

Beatdown style workout with your F3 Brothers. No better way to start off a Monday.

1 reply
  1. Don Birsen
    Don Birsen says:

    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 .
    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.


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