Buddy Bench (Arbor Hills Jr. High)
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Date/Time
Date(s) - 07/15/2019
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.
7/15/19 Road Runner Madness Back Blast
Q: Brute
17 Total: 15 PAX and 2 FNGS
5 Core Principles
Stretch
Two Team Indian Run (1/4 Mile)
2.5 minute wall sit
Break up into teams of 4
Bleachers: 50 dips and 50 decline merkins
West Goal Post: 100 jump ropes
South 50 yard line: 50 Big Boy Sit ups and 50 Klinger Kicks 2 is 1
East Goal Post: 50 Squats and 50 merkins
Each team rotated from station to station by forward jog then backwards jog. After round 1, dropped the reps by 10 down to 40 and 90 jump ropes. Each team completed two rounds.
Finished with another 3 minute wall sit.
PAX: Brita, Klinger, Minnie, Colonel, Trinity, Mailman, Scrooge, Ollie, Mick, Ticket, Gap, Cogs, Dauber, Bob Vance, Brute, and welcome Bacon and Varejao
COT and Announcements: upcoming convergence August 3rd at Bedford high school, 5k Memorial Run to follow: prayers for troops, those battling cancer, disease, injury and upcoming births for Mailman, Brute and Brita.
Always and honor to lead a great group of Men!