Q: Pigskin (30/175)
PAX: Miyagi, Luau (64/200), Val, Freud, Reepacheap
FNGs: None
COUNT: 6
CONDITIONS: 35-37, Clear
WARMUP: 16 Seeds
– SSH (Side-Straddle Hops) – 16
– Hill Billy’s – 16
– Weed Pickers – 16
– Little Baby Arm Circles – 16
THE THANG:
F3 March Madness Boot Camp Beatdown (40 min)
Theme: Road to the Championship – Inspired by the NCAA Tournament bracket progression:
64 
32 16 8 4 2 1
– You will move through each round, with the reps decreasing as you advance, representing teams being eliminated.
– Each round includes 4 exercises, alternating between upper, lower, core, and cardio to keep it balanced.
– Perform the prescribed reps for each exercise, then run to next round location.
– Modify as needed for fitness levels.
Mosey to Park Crosswalk
Round of 64
– Exercise 1: Merkins (push-ups) – 64 reps
– Exercise 2: Squats – 64 reps
– Exercise 3: Little Baby Crunches
– Exercise 4: Bobby Hurly’s
Mosey to Bottom of Stage
Round of 32 (Bottom of Stage)
– Exercise 1: Carolina Dry Docks
– Exercise 2: Lunges (alpha count)
– Exercise 3: Little Baby Crunches
– Exercise 4: Bobby Hurly’s
Basketball Defensive Skips to Crosswalk,
Walk to Bridge Base
Round of 16 (Bottom of Bridge)
– Exercise 1: Mountain Climbers (4-count)
– Exercise 2: Big Boy Sit-ups
– Exercise 3: Merkins
– Exercise 4: Bobby Hurly’s
Mosey the Bridge
Round of 8-4-2-1: (On Top)
Elite 8
Final 4
Championship 2
Champion 1
– Exercise 1: Hand Raise Merkins
– Exercise 2: Deep Squat
– Exercise 3: Little Baby Crunches
– Exercise 4: Bobby Hurly’s
– Run a Loop Between Each
Victory: Sprint The Bridge – Empty the Tank
MARY: Walk to Buford Hwy (look both ways) Mosey to COT
ANNOUNCEMENTS:
– NLB: No Longer Bound Beat Down and Breakfast, Tomorrow 3/22/25
COT:
– Thought of the Day: Leaders or providers of experiences that shapes values, beliefs, and attitudes.
– Bible Verse: “Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.” 1 Corinthians 9:24 (NIV)
– Pigskin (29/175)‘s family
–
Luau (64/200) M: starting her new principal position, watch over he in her transition and guide her steps and decisions
–
Val: job offer and contract negotiations
– All prayers, spoken and unspoken.