Buddy Bench (Arbor Hills Jr. High)

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Date(s) - 02/10/2020
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. Mailman
    Mailman says:

    PAX: 27!! Bluto, Sideshow, Gap, Extra Extra, Jimmy Dean, Huckleberry, Scrooge, Beaker, Hedgehog, Mole, Tidwell, Mater, El Chapo, Klinger, Splinter, Danica, Trinity, Ozzie, Brute, Brita, Mickey, Mayor, Smails, Valdez, Minnie, Pixar, and Mailman.

    QIC: Mailman

    The THANG

    Each PAX will need 3 weights:
    ONE Weight of Choice approximately 25-35 pounds. Cinder Block is recommended but Ruck Plates, Kettle bells, Dumbbells, or similar will work.
    TWO Laundry Detergent* containers of approximately 128 fluid ounces. These will be donated to Cherry Street and YWCA after beatdown.

    *You DO NOT have to bring laundry detergent to participate in this beatdown. You may also bring any 2 other weights ranging from 5-10 pounds such as dumbbells, gallons of water, kettle bells, etc. If you want to bring a smaller container of detergent to donate and heavier weights for the beatdown that works as well.

    Place Heavy weights (25-35 pounds) at one end of designated area.
    Place 2 smaller weights (5-10 pounds each) at opposite end of area at approximately 50 yards away.
    Place a line of cones at 25 yards to divide middle of area.
    PAX line up shoulder to shoulder with their heavy weight.
    -Perform 20 Curls AND 20 Bent Over Low Rows with Heavy weight, Bear Crawl 25 Yards, once at center line pop up and Sprint 25 yards to smaller weights.
    -Perform 1 Forward Shoulder Raise and 1 Lateral Shoulder Raise, Bear Crawl 25 yards back to Center, pop up and Sprint 25 yards back to heavy Weight.
    -Perform 19 Curls and 19 Rows, bear crawl back to center, sprint to smaller weights
    -Perform 2 Forward Shoulder Raises and 2 Lateral Shoulder Raises, Bear Crawl, Sprint
    18 Curls, 18 Rows, bear Crawl, Sprint
    3 Forward Shoulder Raises, 3 Lateral Shoulder Raises, bear crawl, sprint
    …. Until
    1 Curl & 1 Row and 20 Forward and 20 Lateral Shoulder Raises are completed

    We collected a total of 50 bottles of laundry detergent, great job men!

    COT: COR, NOR, 6 (Huckleberry), Announcements, and prayers.



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