Buddy Bench (Arbor Hills Jr. High)

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Date(s) - 01/06/2020
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. Eric Puffenberger
    Eric Puffenberger says:

    PAX – Huckleberry, Mayor, Sipe, Gap, Beaker, Poodle, Mailman, Ticket, Nails, Valdez, Scrooge, Cousteau, Extra Extra, Pacer, Van Gogh, Jimmy Dean, Bluto
    Q – Isosceles

    Proximity Reminder: Workout was called DRP special because I wanted to highlight the importance of proximity. The Q source, under the Qpoint IMPACT (influence, missionality, positive habit transfer, accountability, correction, and targeting). We cannot have all these things if we do not continuously meet to have regular forcible contact with other men. Do not underestimate the importance of being proximate to other men. You need to consistently seek out other men to make you better, F3 calls it having a shield lock. So when things get tough and you want to not show up, know that staying home (even if you are doing some positive activity) is not as good as being around High Impact Men.

    Round 1: Cadence/Warmup (10 min) (Next exercise is, starting position move, in cadence, exercise)
    Side Straddle Hops, Peter Parkers, High Pickle Pounders, Windmills, Jump Squats

    Round 2: Mosey in formation, then PT (all stops 100m apart but we will progress from 100m, 200m, 300m, then 400m runs) (20 mins)

    Stop 1: 30 Smurf Jacks, 40 Dolly n Ups, 20 Burpees
    Stop 2: 30 Mule Kicks, 50m walking lunges, Imperial Squat Walkers
    Stop 3: 40 Speed Skaters (2 is 1), 25 Mike Tysons (1:1)
    Stop 4: 40m Inchworm Diayes, 40 American Hammers

    Round 3: Competition (5 mins)

    Pair up with someone that is close to your fitness level/speed. Give a lead if needed and adjust the lead each time to make it a good race. Race 50m and then do 10 merkins. Continue all the way around the track. (that is 8 50m sprints).


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