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 Sun gods each direction
15 Morrocan Night Club
15 Peter Parkers
15 Imperial Walkers
15 Old-man style windmills (low and slow).
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.
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.
PAX: Prophet, Gold Digger, Worldwide, Slum Lord, Dean, Earhart, Drysdale.