A Friday morning at Pontiff with a Hogs-themed program that proves that you can indeed overcook a beatdown. Nonetheless, spending the morning with 10 other HIMs is a hell of a way to start your Friday…

With all the things going on this weekend, if you have the opportunity to evangelize to a guy who could benefit from F3 by all means do it. Or reach out to one of those guys you haven’t seen in the gloom in a while and check in on him…

Beat down playlist was a sampling of many of the bands performing this weekend.

WARMoRAMA__________
10 Piano Man (IC)
10 Hillbillys (IC)
10 Windmills (IC)
10 Slow Squats (IC)
10 Imperial walkers (IC)
10 Grass Grabbers (IC)

THANG 1 – END ZONE____
Line up at 40 yd line
10 reps of all 4 exercises repeated 4 times
HOGS:
Hip Slaps
One Legged Squats (1 is 1- alternate)
Gorilla Humpers (wide monkeys)
Sit Ups
Sprint/Mosey/Skip 40 yards
Repeat 4 times

THANG 2 – PAVILLION_____
4 Reps of all 4 exercises, repeated 10 times.
SPAM
Step Ups (1 is 1)
Plank Jacks
Air Press (on knees)
Merkin

THANG 3 – PARKING LOT__
Split group in half – half stays in middle doing Moroccan Nightclubs, other runs to corner does 10 reps then runs back and swaps.Repeat whole mess x2
4 corners – 10 reps each
RIBS:
Reverse Crunches.
Iron Mikes
BBKO (BBSU w/2 punches)
SSH

COOLDOWN——————-
Mary Go Round – was maybe the hardest part of the beatdown

Playlist:
* **The Heat** – The Bones of J.R. Jones
* **Bright Bright** – Louisiana Surf Department
* **Trouble** – The Bones of J.R. Jones
* **You Know What It’s About (feat. Mannie Fresh)** – Flow Tribe
* **Bad Influence** – HollyRock
* **Dark Angel** – Robert Jon & The Wreck
* **I See You** – The Bones of J.R. Jones
* **Trouble** – Jeremie Albino
* **Cold Turkey** – KG And The Bad Habits
* **Better Of Me** – Robert Jon & The Wreck
* **American Blues** – Marfa
* **In The Garden** – THE BAND FEEL
* **Too Good, Too Bad** – Jason Scott & The High Heat
* **Folsom Prison Blues (Live from Indiana)** – The Band Loula
* **Hunger Strike** – Stephen Wilson Jr

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