Hallelujah!!! – Beat Down.

Warm Up

  • Mozy
  • Weave
  • Right and Left punch Slow/fast (20 each)
  • Right & Left Punch + Duck
  • Knee + Kicks
  • Hallelujah squats (start in down position squat jump on Hallelujah)  To the old school rhythm of Hallelujah Chorus from Messiah.  Lots of Hallelujahs!

The Meat Tabata

  • Tabata 8 Sets 20/10 Burpees
  • Tabata 8 Sets 20/10 Merkins
  • Tabata 8 Sets 20/10 Air Squats
  • Tabata 8 Sets 20/10 Mountain Climbers

The Plus Tabata

  • Round of Mary – LBC, Side Startle Hops, American Hammers

Prayers for Mr. Cleans mother as well as all the Pax and families.  For us to keep the focus on the real reason for the season!


F3 Suncoast