Well after cleaning court, the pax started to roll in excited to see four of my F3 brothers come for the Beatdown.
warm ups
25 side straddle hops
25 toe touches
25 Imperial walkers
25 mountain climbers
The Thang
Head over to some soft ground.
50/35/15 = 100 three sets
50 sit-ups
50 Merkins
35 sit-ups
35 Merkins
15 sit-ups
15 Merkins
15/10/5 = 30 leg lifts
Hanging from monkey bars
30 step ups right leg
30 step ups left leg
Over to Basketball court
Bear crawl to 3 point line
5 Merkins
Crab walk
5 Merkins
Bear crawl to 3 point line
5 Merkins
Crab walk to end of court
5 Merkins
Shuttle run back to other side
25 flutter kicks In cadence
25 hello dollies in cadence
25 Iron sharpens Iron sit-ups since I cant remember what they were called lol.
2 min. Plank on forearms.
Order might not be exactly but that’s what we did. Lol
Fitness. Fellowship. Faith.
