AO: Bad Clown - Tuesday

When: 09/06/2022


Number of Pax: 6

Pax Names: Chilipepper, Fireball, Mrs. Doubtfire, Pork Roll, Steel, Usher,

Number of FNGS: 0

FNG Names:

QIC: Pork Roll

The BackBlast:

The BackBlast:

Weather: 75 degrees / 90% humidity

5:15 – 5 core principles and disclaimer were shared.


Static Stretch: Set to “Welcome to the Jungle” – by Guns N Roses 4:34

  • Triceps
  • Chest
  • Neck
  • Quads
  • Calves
  • Hamstrings
  • Butterflies
  • Glutes


After reading more of “Freed to Lead,” I’ve discovered static stretching is NOT something we do here at F3. Going forward, any static stretching will be called “5-Minute Yoga” and will no longer be at the beginning of the workout but will be more rightly moved towards the end.



Beatdown 1: Set to “La Grange” – by ZZ Top 3:51

  • Imperial Walker / Abe Vigoda / Hill Billy Walkers / Strawberry Pickers
  • Evenly distributed by song time.


Beatdown 2: Set to “Nothin’ But a Good Time” – by Poison 3:44

  • Kettle Swings
  • Rope Slams
  • Run to active rest/planks

Beatdown 3: Set to “Take On Me” – by A-ha 3:46

  • 11’s | Merkins into Squats.
  • If you finish, Side straddle hop

Beatdown 4: Set to “Don’t Stop Believing” – by Journey 4:11

AUDIBLE CALLED: LEROY JENKINS | Open for the remainder of the beatdown

“Leeroy Jenkins is gaming slang for a person or thing that causes everything to go wrong for everyone else, usually in some extraordinary fashion. Whatever the PAX is doing, no matter the routine, someone can call out “LEEROY JENKINS” and PAX must quickly line up for a sprint and finish with 5 burpees. Once you call it, you cannot call it again.

  • 150 Shoulder Press

Beatdown 5: Set to “Your Love” – by The Outfield 3:37

  • Ball Slams into Squat and Press with weight or ball of choice
  • Side straddle hope while waiting for a position


Beatdown 6: Set to “Leviathan” – by Volbeat 4:36

  • Suicides into burpees.
  • After the first completion, 1 burpee… second completion, 2… etc, repeat

Beatdown 7: Set to “The Kids Aren’t Alright” – by The Offspring  3:00

  • Moroccan nightclubs / Tie Fighters
  • Evenly distributed by song time.



Beatdown 8: Set to “Riot” – by Three Days Grace 3:28

  • Indian Run around the A.O.


Beatdown 9: Set to “Dead Man Walking” – by War*HALL 4:22

  • Bent over rows with weight of choice

Beatdown: Set to “Watermelon Sugar” – by Harry Styles 2:54

  • Dora in a round x200 Squats


  • Chili Pepper CALLED a LEROY JENKINS!! No time for stretching!! LET’S GO!!!!

Ended at 6:00

Summary: Had a great time! Sweat our a** off!




  • IronPax
  • Laps for Life: October 8th
  • WildPax: November 17th-19th


Praises: Fireball’s 24-year anniversary

Prayer Requests:

  • Prayers for Usher’s friend, Pete, who is battling brain cancer.



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