7 faithful PAX gathered in the wet for a beat down to some Beats.

Started with a little mosey around the complex for some warm-up:



15 SSH

15 Sun gods each direction

15 Morrocan Night Club

15 Peter Parkers

15 Imperial Walkers

15 Old-man style windmills (low and slow).


The Thang:

Part 1: Mosey to a dry spot to do a “Jammit” Circuit. This was 10 exercises 45-seconds on strong then a 10-second rest/transition.

Merkins, Wall sits, Plank, Copperhead Squats, Shoulder taps, Lunges, Peter

Parkers, Jump squats, low slow flutters, Plank (with six inch hold in the middle).

All was accompanied by specially selected tunes for an F3 playlist and shuffled through at 55 second clips. Much mumble chatter on song selection… sexy was brought back… twice – JT. Explicit Content disclaimer was given and each PAX signed a waiver of offensiveness.


Part 2:  Mosey to do a four station circuit to a sprint around the building to repeat progression

through the 4-stations. Four times, rinse and repeat.

Deeper playlist, full tunes in effect: Beasties, Ladies, Night, Run DMC – Tricky, etc.

Lap one: 20 merkins, 20 jump squats, 40 Freddy Mercury, 30 shoulder tap planks

Lap two: 15 Peter Perkins, 15 Boy bands (looked better on paper), 30 LBC’s, 20 merkins

Lap three: 115 shoulder taps (each), 20-deep squats, 40 low slow flutters, 40 mountain climbers

Lap four: 15 merkins, 25 copperhead squats, 20 crab cakes, 40 squats


When completed, the pax moseyed back to court for Mary’s.



20 LBCs

15 Cindy Crawfords each side

Protractors – a bunch

20 American Hammers



  • Slum Lord: F3 Gala/Prom this Saturday night
  • WE Shelter coming up so check your email.



Slum Lord took us out in prayer.

Aye! Drysdale

PAX: Prophet, Gold Digger, Worldwide, Slum Lord, Dean, Earhart, Drysdale.

QIC: Drysdale