F3 and FiA Mixed Beatdown!
PAX:
–
Start at Flag.
Mosey to the field across Magazine St. (Moana’s Island).
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
The Morpheus – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Partner up with a person from the opposite group (F3 and FiA).
Dora to the marker and back.
100 – Shoulder taps (1is1)
200 – LBC’s
200 – Squats
Burpees – 10 OYO
Switch to FiA for the remainder of Beatdown.
Tabata / HIIT style:
2 rounds of each working 45 seconds with 15 seconds rest:
1) Plank jack w/ crunch.
2) Prisoner get up w/ jump.
3) Sit up to Get up.
4) Suicide Push Ups (Catalina Wine Mixers).
5) Froggers.
Mary
Flutter Kicks – 10 IC
Freddie Mercury’s – 10 IC
Russian Twists (Douilles) – 10 IC
Back to Flag
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Thanks for the opportunity to Lead!
