Buddy Bench (Arbor Hills Jr. High)

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Date(s) - 08/05/2019
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.

2 replies
  1. Gap
    Gap says:

    7/29/19 – Ups, Downs and Round & Round

    Q – Gap

    PAX – Gadget, Jimmy Dean

    Opening – Brief rundown of F3 purpose, principles and agenda.

    Warmup – Moseyed to the track by the bleachers

    The Thang –


    5ea Burpees
    10ea LBC’s
    15ea Squats
    20ea American Hammers
    25ea Merkin

    Run one lap

    Rotate number of reps from above to:

    5ea LBC’s
    10ea Squats
    15ea American Hammers
    20ea Merkin
    25ea Burpees

    Run another lap and continue progression as noted until 5, 10, 15, 20 & 25 of each were completed with a full circuit repeat.

    COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. For those wives who are pregnant for safe, healthy and joyous births.

  2. Anonymous
    Anonymous says:

    Aug 5th, 2019
    2 pax Sideshow and the Q Gadget
    1 man would run 50 yds and back while the other completed an exercise.
    as a team we completed
    300 side startle hops
    200 merkins
    300 squats
    200 lbc
    300 klinger kicks
    100 diamond merkins
    and 50 partner sit ups.
    Thanks for the push Sideshow!


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