Total Body Beatdown
F3 Disclaimer
Warmarama
3-5 min easy run in parking lot and then circle up
10 Arm Circles Forward & Back
10 Huggy Bears
10 Trunk Twists
10 Hip Rotations
10-20 Knee Rolls
10 Ankle Rolls per Side
Part 1
Pax jogged to playground
pushup/pullup ladder
1 pushup in cadence/7 pullups
Next 2 pushups in cadence/6 pullups for 7 rounds
Part 2
Pax jogged grassy area by the flagpole
Core time
Count of 10 side planks in cadence; switch sides
Count of 25 bicycle in cadence
Part 3
Pax jogged to long wall by pool
Count of 10 wall sits by each pax down the line for 80 count total
Pax faced the wall did 10 single leg calf raises in cadence/ switch legs
Part 4
Pax jogged to cinder block area
Round 1- 10 Squats with cinder block in cadence
Round 2- 10 Overhead presses with cinder block overhead in cadence
Round 3- 10 Thrusters with cinder blocks in cadence
Part 5
Pax jogged to football field
Walking lunges to 50 yard line
Bear crawls to goal line
Face other goal line and 5 big boy sit up count down the line for about 40 total
Caterpillar in plank position and each pax member jumps over to 50 yard line
3-5 min of superman and banana rolling core work
Crab walk to goal line
Partner up- wheelbarrow to 25 yard line/switch partners and wheelbarrow to 50
Bunny hops for 50 yards to goal line
Part 6
Jog to base of hill to right of football field
Crabcake, bear crawl, and burpee ladder- start with 7 crabcakes in cadence, bear crawl to top of hill, 1 burpee at top, bear crawl to bottom, plank for six
continued for 6 more rounds decreasing one crabcake and increasing one burpee at the top
Jog/Walk to Circle Flag/Start
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