HIIT, The Sad Clown Musical
AO: Firehouse
BeatDown Date: 11/18/2021
PAX:
Number of Pax: 8
Pax Names:
Yazoo, Ripcord, Stoner, 57, Cashback, Badger, LA. Ex-Lax
Number of FNGS: 0
FNG Names: none
QIC: Ex-Lax
Introduction
Rock Opera paying homage to the Sad Clown and his rise from the Ashes with F3. Packed with HIITs focusing on Core, Arms, and Legs in Intervals (CALI)
Warm-O-Rama
super short, arm circles on the mosey, 5 weed pickers and 3 abe begodas
The Thang
https://youtube.com/playlist?list=PLaOpqYyyKRc7E_TlJ2srZQ9uwlkhzj8jA
Each song choreographed to the following:
Hold chair and Squat when you hear Cali
Hold Plank and pushup when you hear Roxanne
Hold Legs up and do big boy sit-up when you hear thunder
Alternate Americans, Bonnies & hammers when burned out
Toy soldier, high knee, butt kicker
Teams alternate curls vs run and 10 side plank
Teams alternate step ups vs run and shoulder 10 tap Americans
Teams alternate bench sit-ups vs run & 20 dips
Shuttle run with Speaks
No time for Mary today
Circle of Trust
Pay for Dutch Oven and El Chapo’s Dad, Larry… Both to kick Cancer’s butt
Naked Man Moleskin
Prayer of the holy spirit