Buddy Bench (Arbor Hills Jr. High)
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Date/Time
Date(s) - 06/01/2020
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.
Island Fever
QIC: Jimmy Dean
PAX: Jimmy Dean, Beaker, Ticket, Cogsworth, Dr. Nick, Gap, Romano
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for our nation and that we’d be leaders in what is right.
Always an honor to lead this group of men! Aye!
THE THANG: The idea is to move from the parking lot “island” to “island” where each island has an exercise and a movement exercise in between. Each island starts with 5 reps of the exercise and goes up by 1 rep each time you come back to the beginning. We did a staggered start to help with social distancing.
Island #1 – Burpees, run to Island #2
Island #2 – Big Boy Sit Ups, bear crawl to Island #3
Island #3 – Plank Jacks (2:1), run to Island #4
Island #4 – Bonnie Blairs, inchworm walk to Island #5
Island #5 – Mike Tysons, run to Island #6
Island #6 – American Hammers (2:1), bear crawl to Island #7
Island #7 – Jackass Merkins, run to Island #8
Island #8 – Flutter Kicks (2:1), inchworm walk to Island #1
Repeato, adding 1 rep each time you complete the circuit
Finisher: Plank Destroyer
Constant plank position, alternating exercises
Plank
Merkins
Shoulder Taps
Plank Jacks