Buddy Bench (Arbor Hills Jr. High)

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Date(s) - 02/17/2020
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. Andy Roth
    Andy Roth says:

    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
    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
    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
    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


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