Buddy Bench (Arbor Hills Jr. High)
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Date/Time
Date(s) - 07/27/2020
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: 7.27.20
AO: Buddy Bench
Title: Permanent Reminder of a Temporary Feeling
Q: Vance Refrigeration
PAX: Gadget, Gap, Beaker, Dr Nick, Vance Refrigeration
No FNG’s so into core principles.
4 stations were set up around the track. One at each goalpost and one at each 50 yard line. Finish one station and run to the next. Once a round was finished, we’d pick up the six and start the next round as a group. Rounds as follows.
ROUND 1
50 YL-5 BURPEES
GP-5 BURPEES, 10 LUNGES (2 IS 1)
50 YL-5 BURPEES, 10 LUNGES, 15 AMERICAN HAMMERS (2 IS 1)
GP-5 BURPEES, 10 LUNGES, 15 AMERICAN HAMMERS, 20 BIG BOYS
FINISH-20 DIPS
ROUND 2
50 YL-5 LT DANS
GP-5 LT DANS, 10 MERKENS
50 YL-5 LT DANS, 10 MERKENS, 15 JUMP SQUATS
GP-5 LT DANS, 10 MERKENS, 15 JUMP SQUATS, 20 MT CLIMBERS (2 IS 1)
FINISH-40 CALF RAISES
ROUND 3
50 YL-5 BURPEES, 5 LT DANS
GP-5 BURPEES, 5 LT DANS, 10 LUNGES, 10 MERKENS
50 YL-5 BURPESS, 5 LT DANS, 10 LUNGES, 10 MERKENS, 15 AMERICAN HAMMERS, 15 JUMP SQUATS
GP-5 BURPEES, 5 LT DANS, 10 LUNGES, 10 MERKENS, 15 AMERICAN HAMMERS, 15 JUMP SQUATS, 20 BIG BOYS, 20 MT CLIMBERS
FINISH-20 DIPS, 40 CALF RAISES
Had some extra time so did one lap indian run and one round of a circle burp.
Count O Rama
Name O Rama
No sharing of the six
Announcements: Cornhole tourney on July 31st
Prayer intentions: Military & first responders, speedy recovery for Worm, recovery for Sipe, recovery from injury for Mailman as well as thanks for all answered prayers.
Always an honor,
Bob Vance, Vance Refrigeration