F3 principles and disclaimer given.
Warm up with motivators, Michael Phelps, weed pickers, imperial walkers , arm circles and circle arms.
Beat down consisted of 10 pain stations in tabata style. 45 seconds of workout. 15 seconds of rest. Pain stations included SSH, curls for the girls, box cutters, rosalitas, overhead press, merkins, blockers, tricep curls, squats and lunges. After one round quick mosey around the parking lot – rinse and repeat.
We were able to get three rounds of pain stations done.
Count-a-rama
Name-a-rama
CoT