Buddy Bench (Arbor Hills Jr. High)

Loading Map....

Date(s) - 05/04/2020
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. Gap
    Gap says:

    5/4/20 – Space to keep some space (minimum 6 feet) between anyone that should happen to past at this new location for the time being.

    Q – Gap

    PAX – Dauber, Mayor, Beaker, Ticket

    Opening – Brief rundown of F3 purpose, principles and agenda.

    Warmup – Side straddle hops, Windmills and a lap around the AO

    The Thang –

    Stagged cones (1ea for each component of B.L.I.M.P.S.).

    First round we completed:
    1.) 5ea. Burpees
    2.) 5 ea. Lunges (2=1)
    3.) 5ea. Imperial Walkers (2=1)
    4.) 5ea. Merkins
    5.) 5ea. Plankjack-Shouldertaps
    6.) 5ea. Squats

    To move between cones, we used squat-twist-180 movement.

    At the completion of cone 6 movement, lap around the parking lot AO and back to starting point.

    Completed Crunchy-Frogs, American Hammers and Big-boy sit-ups and back to the start.

    Round two was a repeat with only 3 reps of each movement and lunging between cones.

    Round three was a repeat with only 2 movements and PAX choice of movement between cones.

    Ended workout with Side Straddle Hops, Windmills and a lap around AO

    COT – Prayers for the troops and first responders that allow us the freedoms and support to do what we do. A prayer of thanks for those who have come to F3 to better themselves as men, husbands, fathers and leaders throughout our communities. Let us find strength and support from each other. Patience and understanding at these trying and uncertain times.


Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published.