HIIT, The Sad Clown Musical

AO: Firehouse

BeatDown Date: 11/18/2021


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


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)


super short, arm circles on the mosey, 5 weed pickers and 3 abe begodas

The Thang

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

Leave a Reply