It was a rainy morning today, perfect for an F3 beat down. I was in Cincinnati last week and brought back the workout routine we did out there.
Warm-a-Rama
- Reach for the Stars, Neck Rolls, & Trunk Rolls
- OYO, 5
- Arm Circles, Circle Arms
- In Cadence, 5
- Seal Claps, Overhead Claps, Air Presses, Moroccan Night Club, Cincinnati Toy Soldiers, Imperial Squat Walkers, SSH, Carolina Dry Docks, Mountain Climbers
- In Cadence, 10
- Motivators
- 5
The Thang
With a partner, accumulate together the total reps for each exercise. While one partner is doing the exercise, the other is either running back in forth in the parking lot or performing table climbers. All exercises are done in a straight count.
- Burpees – 50
- Overhead Clap – 100
- Merkins – 150
- Big Boy Sit Ups – 200
- Squats – 250
Those who were done early had the bonus option of doing Motivators (down from 5), Al Gore, or plank (high or low)
COT, Count-a-Rama, Name-a-Rama, Announcements, Praises & Prayers