Buddy Bench (Arbor Hills Jr. High)

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Date(s) - 06/15/2020
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. Ticket
    Ticket says:

    Get Back at it @ Buddy Bench
    Buddy Bench
    Q: Ticket
    PAX: Dr. Nick, Gap, Tupac, Romano, Jimmy Dean, Mayor, Beaker, Ticket

    5 Core Principles

    YHC explained that it was his 3 year anniversary being part of F3. So all exercises will be of a multiple of 36, factor of 36, or product of some of the factors of 36.

    Warm Up
    Michael Phelps
    Arm Circles
    Downward Dog

    YHC had the PAX count off by 2’s, and then realized they needed to count off by 4’s and had them count off again. With 8 PAX, we had exactly enough for 4 groups of 2. PAX moseyed to the track, took a lap around the track, while YHC walked through Tha Thang.

    Plan was for 3 Laps, 4 stations, 2 exercises per station. Each station had 3 exercises, and the pair of exercise changed for each lap as did the number of sets and reps per set.

    1st Lap – 4 sets of exercises 1 & 2 for the station for 6, 8, 10, and 12 reps
    2nd Lap – 3 sets of exercises 1 & 3 for the station for 10, 12, and 14 reps
    3rd Lap – 2 sets of exercises 2 & 3 for the station for 16 and 20 reps

    Sprint or job between stations (you vs you…or your partner, should they challenge you)

    Tha Thang
    Station 1 (at the stands)
    1. Decline Merkins
    2. Step-Ups (each leg)
    3. Lt Danger

    Station 2 (at the goal post by school)
    Squat Jumps
    Plank Jack Shoulder Taps (4-is-1)

    Station 3 (side opposite stands)
    Pike Merkins (or Carolina Dry Docks)
    Bonnie Blairs (2-is-1)

    Station 4 (at the other goal post)
    Air Press
    SSH (1-is-1)
    Mike Tysons

    Most PAX got through 1 lap and a couple of stations. Everyone converged on Station 1 as 2 groups were wrapping up Lt. Dangers. Gap and Dr. Nick didn’t make it back around to Station 1 to do Lt. Dangers previously. So, Gap gave them a whirl. All PAX agreed that they were terrible.

    PAX moseyed back to the parking lot and circled up for some Mary.
    18 Crunchy Frogs
    Plank Merkins – PAX count off to 36, and do merkins when it is their turn to sound off. Each time around the circle, increase merkin reps by 1.

    Ran out of time. So the PAX didn’t get to enjoy these additional core exercises.

    18 Box Cutters
    Side Plank dominoes count off to 18 on each side
    18 American Hammers (2-is-1)
    18 Freddie Mercuries (2-is-1)

    Closed it out in the COT.
    6 – Beaker, who told us how he wished he would have started really getting into F3 sooner and had some nice stories about YHC.
    Announcements – Coffeeteria at Dunkin following the beatdown, golf outing on Friday, 6/26
    Prayers – for patience and our first responders

    It was an honor to lead the HIM today at the grand re-opening of Buddy Bench, on such a beautiful morning, after 3 years that have changed my life. AYE!


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