Help your brothers at The Arena
QIC
DeliveranceAO
The ArenaPAX
- Abe Froman
- Al Bundy
- Brick
- Deliverance
- Eliot Ness
- Silver Spoon
- None
FNG
noneWorkout
F3: The Arena (10/12/25)
AO: Roosevelt Middle School
Q: Deliverance
Duration: 45 minutes
Format: 50 seconds on / 10 seconds off (Tabata style – 8 rounds per station)
Gear: None — all bodyweight (use benches or barriers for dips)
Warm-Up (5–7 min)
In Cadence (IC):
• SSH × 20
• Imperial Walkers × 15
• Abe Vigodas × 10 (Reverse × 10)
• Seal Claps × 10
• Overheads × 10
• Rossy & Old Man Stretch
• hip flexors stretch’s
The Thang – “Arena Tabata” (50 ON / 10 OFF)
Each station = 4 exercises × 2 rounds (8 minutes).
After each station → run one for 3 minutes then active recovery
3 stations × 8 minutes + laps + warm-up/cool-down = ~45 minutes total.
Station 1 – Upper Body & Core Grind
1. Merkins
2. Shoulder Taps (plank position)
3. Wide arm merkins / hand release merkins
4. Big Boy Sit-Ups
💨 After 8 rounds: Sprint a block & back
Station 2 – Legs of Steel
1. Jump Squats
2. Forward Lunges (alternating)
3. Apollo Onos (speed skaters)
4. Air Squats with Pulse
💨 After 8 rounds: run a block & back
Station 3 – Dips & Drive
1. Dips (on benches/barriers)
2. Incline Merkins
3. Burpees
Mary (5 min)
• Forward Fold / Hamstring Stretch
• flutter kicks
• heels to heaven
• Deep Breathing
COT – “In the Arena”
I picked up this Q last minute — my third one — and I was reminded that’s what F3 is really about. None of us are perfect, none of us always feel ready, but when someone needs help, we step up.
music by Tyler Childers