Let's Get Down!

Date: Saturday, September 14, 2019

AO: Armada

QiC: SwingLine (VQ)

25 PAX stepped up (and got down) to the beats of the beatdown for my VQ! Music led the way for @Gig’em @OT (Oregon Trail) @bartman @Chyna @Dukey (Chad Vaughn) @Bito (Shania) @DeLorean @Jingle @The HackFace @Stirrups @Pope TN @barney @Pollos @Justin Scott (Geek) @Macaroni @Shoota @hotfuzz @Wilson @Re-Boot @Zamboni @Waterboy @kennyg @belding @c-lo (F3-Memphis - welcome!!)

Warm-o-rama: side straddle hops, shoulder circles, good mornings OYO (to the tune of Church Clap)

Around the World: PAX circled up and held plank for this duck duck goose chase. First PAX completed 3 Merkins, popped up and ran around the circle trying not to step on his fellow F3 brothers. Next PAX did 3 Merkins, popped up and tried to catch the first, and so on. If you were caught you had 10 Merkins to do after you got back to original position. I must admit, I got caught - great work @Justin Scott (Geek)! Went around the world twice. Then One More Time around with Broad Jumps and Low Planks.

Get Lucky: burpees for entire song except for Merkins for chorus

Inchworms: Hand crawl out to 1 Merkin, straight leg with feet inching back to hands, 1 - 180 squat jump, inch hands back out to 3 Merkins and feet back and 3 - 180 squats jumps, then repeat for 5, 7, 9, 11, 13, 15. 15 was goal to finish by the end of Centipede (dubstep)

Indian Bear Crawl: 2 lines of PAX head to feet holding plank position while end PAX bear crawl to front after 3 Merkins. Race to last cones. (to the tunes of Take U There and Buffalo Soldier)

Suicides: Crab walk to 1/3 point, 5 burpees. Walk crab back to 10 burpees, Bear crawl to 2/3 point - 15 burpees, Bear crawl back - 20 burpees, Sprint to end - 25 burpees, Broad jump back (to the tunes of The Cave - Mumford & Sons, Don't Stop Believing (@Bito (Shania) refused to sing to this as he normally would, and Brother by NeedToBreathe).

Ended it with an ab workout. Not really though. #BurpeeApocalypse down and back up again (techno music to help us Bring Sally Up, Bring Sally down). Guessing we crushed about 300 or so burpees today. Kenny G calculated 1,000.

#grateful and thankful for all you guys and your hard work. Let's continue to push each other to new limits. #Stretch and get out of our comfort zones. Not only with the fitness, but in all areas of our lives. May we continue to sharpen each other #ISI. Always remembering whose strength leads us.