Buddy Bench (Arbor Hills Jr. High)

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Date(s) - 08/12/2019
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. Geppetto
    Geppetto says:

    Backblast – August 12, 2019
    AO: Buddy Bench – Arbor Hills Jr. High School – Sylvania, OH
    QIC: Geppetto
    PAX: Gap, Gadget, Vance Refrigeration, Jimmy Dean, Sideshow, Geppetto
    Workout: Core Principles

    No FNG’s so right into Mission and Principles:
    F3 – Fitness, Fellowship, Faith
    Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    The core principles of F3 are that it must:
    • Be free of charge
    • Be open to all men
    • Be held outdoors, rain or shine, heat or cold
    • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
    • End with a Circle of Trust

    Warm up:
    (20) Side Straddle Hops (IC), (15) Windmills (IC)
    Mosey to bleachers. Ricky Bobby one lap. Ricky Bobby another lap with the last in line having to first complete five merkins then run to the front.

    The Thang:
    1st Core Principle – F3 Workouts are ALWAYS Free of Charge.
    – 25 Merkins, (25) LBC’s OYO, (25) Plank Jacks (IC), (25) Leg Lifts
    – 30 second plank

    Ricky Bobby one lap IP – 2nd Core Principle – F3 Workouts are Open to All Men.
    – 10 burpees OYO
    – 25 each flutter kicks, pickle pounders, hello dolly’s. Plank for the six.

    Ricky Bobby one lap – 3rd Core Principle – F3 Workouts are held outdoors rain or shine, heat or cold.
    – 25 dips, Imperial Walkers (2 is 1), step ups

    Ricky Bobby one lap – 4th Core Principle – F3 Workouts are led by men who participate in the workout in a rotating fashion by men who participate, with no training or certification necessary.

    – 25 Carolina Dry Docks to Air Press (5 dry docks/5 air presses x’s 5 sets).

    Ricky Bobby one lap – 5th Core Principle – F3 Workouts end in a Circle of Trust.
    -25 Merkins, LBC’s OYO

    Mosey to flag

    Count-O-Rama – Six
    Sharing of the six – Vance Refrigeration. EH’d by Trinity. Got named because he is a sales rep for a refrigeration company. Continues to post because of the motivation from the group. Recently had an injury that kept him sidelined for a while but is glad to be back out in the gloom!

    Announcements: Monthly Ruck this Saturday. Cherry Street Mission dinner service on Wednesday.

    Ball of Man – Prayers for Vance Refrigeration and his family on the loss of his brother 10 yrs ago. Prayers for PAX who are ailing or just missed: Splinter, Rocco, Vance Refrigeration, Froman.

    Spreadsheets from the Gloom: Low 70’s. Surprised to see an expanded and repaved parking lot at Buddy Bench! Shout out to Woodstock for the inspiration for this workout. He led a Core Principles workout at FoD in October that was his one year anniversary. His inspiration and leadership combined with this past weekend’s Q School gave me the desire to have a workout that went deeper into what F3 is and why we have our five core principles.

    It was and always is an honor to lead.


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