Glow Stick Super Steamy Beatdown


Oh, my! At 4:40 Weather bug said temperature 80,  feels like 87…… no wind and mosquitoes.  Welcome to July Beatdowws in the SunCoast.

The Mozi 

We jogged over to the basketball court and did butt kickers, high knees, Nur and kerioke.

The Warm Up

SSH, Strawberry Pickers,  Imperial Walkers /Phelps, Bad back stretches.

The Thang

We kicked in to a 1 mile run stopping every quarter mile (each quarter mile marked by Glow stick) and doing 3 exercises. The exercises included 20 Merkins, 20 LBCs, 20 Air squats followed on the last quarter mile with 10 Burpees.  The second mile consisted of 3 similar exercises every quarter mile. 15 wide Merkins, 15 leg lifts, 15 calf raises followed by 10 Burpees.

For the Pax that finished early, they were rewarded w a 7 that included Shoulder taps and Big Boy sit-ups.

Super warm and Super humid… but we nailed it!!!!!



Reborn (welcome back) mentioned when a pax gets to big or things start to fade…. stay focused and keep working on the group

1776 is Thursday and only Bootcamp held at Adventure Park

July 13 is Beach Bums

During these super humid hot months,keep your health… listen to your body, be hydrating the day before


Prayers for Reborns Uncle and family.

Safe travel for ShamWow and everyone traveling.

Thanks for letting me lead today F3Suncoast

JimmyDean out….