Buddy Bench (Arbor Hills Jr. High)
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Date/Time
Date(s) - 02/17/2020
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.
Warm-Up with Side Straddle Hops, Windmills and Chain Breakers
Heat is On – hold Al Gore position, when you hear the word “heat” do a Burpee
Basic Idea is a rotating Tabata with races in between sets.
40 seconds on, 20 seconds off
Station 1 – normal parking lot
Merkins
Freddie Mercuries
Mountain Climbers
Smurf Jacks
Monkey Humpers
Crab Walk to the end of the building, mosey back to the start.
Station 2 – stands at the football field
Dips
Decline Merkins
Bulgarian Split Squats – poor form by the Q, thanks for the assist Sipe.
Hip Dips
Donkey Kicks
Bear Crawl to the curve on the track and mosey back to the stands
Station 3 – parking lot by the gym
Wall sit
squats
Absolutions
Scissor Ups
Horsey Ups
Wind Sprints in the parking lot – 4 races
Spiderman walk along the wall about 30 yards to the left, rest, the repeato back to the right.
Back to the start, two rounds of protractor, circle of trust.
PAX members attending – Speedo, Huckleberry, Ozzie, Valdez, Mater, Danica, Scrooge, Bluto, Bullock, Poodle, Sipe, Jimmie Dean, Gap, Mayor and Beaker. Q’d by Beaker