Buddy Bench (Arbor Hills Jr. High)
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Date/Time
Date(s) - 05/18/2020
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.
Date: 5.18.20
AO: Buddy Bench
Title: Monday Monday
QIC: Vance Refrigeration
PAX: Trinity, Ralphie, Jimmy Dean, Beaker, Brute, Gap, Vance Refrigeration
No FNG’s so into core principles
Warm Up: 25 Side straddle hops and 15 windmills in cadence followed by lap around parking lot
Workout: Each exercise below done in cadence with a lap around the parking lot after each one.
Incline merkins
Barishnikov squats
Burpees
Carolina dry docks
LBCs
Imperial walkers
Bear crawl merkin
Freddie Mercury
Diamond merkins
Mountain climbers
Next excercise chosen and led in cadence by the following PAX.
Gap-Lt Dans
Brute-American hammers
Beaker-Curtsys
Ended with Bear Crawl Ring Of Fire around shovel flag. Each PAX bear crawls in a circle around the flag until the Q says to stop. Then each PAX takes turns doing 10 merkins while the others hold plank. Each PAX did two rounds of 10 merkins.
Count O Rama
Name O Rama
Sharing of the 6: Gap
No announcements
Prayer intentions: Front line workers, first responders and military. Lucas the son of one of Pixars former teammates who was diagnosed recently with brain cancer. Sophie who was a first grader at Dauber and Chanel’s school and suddenly past away.
Always an honor,
Bob Vance