Buddy Bench (Arbor Hills Jr. High)

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Date(s) - 05/18/2020
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. Anonymous
    Anonymous says:

    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
    Carolina dry docks
    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

    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


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