F3 the Musical
BeatDown Date: 03/15/2020
Number of Pax: 8
See Twitter video
Number of FNGS: 0
FNG Names: None
All exercises include a musical accompaniment.
Blues on the speaker;
Little Arm Circles (LAC) & Big Arm Circles (BAC)
5&10: 5 exercises 10 Reps run stairs between exercises to random Blues Music
(Mountain Climbers, Supermans, Squats, Dips, Big Boy Situps)
Bring Sally Up – Squat – “Flower” by Moby
Bodies Hit the floor: on lyric “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank. “Bodies” by Drowning Pool
Cotton Eyed Joe: Man singing: SSH / Banjo solo: CEJ alternating single leg squats / Woman singing: Lunges. Rednex
Rock around the Clock – Bear Crawl or Lunge around in a big circle. Bill Haley
Stair climbs to 90s alternative music
Protractor: hold at 45
Circle of Trust
6 feet of separation. Prayer for country and community. Yazoo’s family.
Naked Man Moleskin
The Lord has not given us a spirit of fear, but He has given us a sound mind and the Holy Spirit as our guide.