5 men took a trip down memory lane at The Ballroom this morning for an 80s music-themed beatdown. Here’s what we did.

The Thang

• 10 Low Slow Squats (IC)
• 10 Imperial Walkers (IC)
• 10 Seal Claps (IC)

Mosey to front of school

Perform the first exercise until you hear the keyword. At the keyword, you perform the second exercise, then back to the first.

Song 1 – “Who Can it Be Now” – Men at Work

• Exercise 1 – Plank, exercise 2 – Plank Jack every time you hear “Who can it be” (13 Plank Jacks)
• Mosey around the lot

Song 2 – “Your Love” – The Outfield

• Moroccan Night Clubs, Overhead claps when you hear “Your Love” (21 Overhead Claps)
• Mosey around the lot

Song 3 – “Jessie’s Girl” – Rick Springfield

• American Hammers, Big Boy Situps when you hear “Jessie” (28 Big Boys)
• Mosey around the lot

Song 4 – “867-5309/Jenny” – Tommy Tutone

• SSHs, Burpees each time you hear “867-5309” (24 Burpees)
• Mosey around the lot

Song 5 – “You Spin Me Right Round” – Dead or Alive

• People’s Chair, Calf Raises on every “Spin me” (10 Calf Raises)
• Mosey around the lot

Song 6 – “Take on Me” – A-Ha

• Flutters, Freddies every “Take on Me” (16 Freddies)

Song 7 – “Down Under” – Men at Work

• Dip position up, Dip position down on every “Down Under” (3 Dips)

Song 8 – “Another One Bites The Dust” – Queen

• Hold People’s Chair, Knee Tar Jais on every “Bites the dust” (18 Knee Tar Jais)

Song 9 – “Roxanne” – The Police

• Mountain Climbers, Merkins on every “Roxanne” (26 Merkins)

NMM

Thank you, Drop Thrill for the opportunity to lead this morning. Today’s workout was built to burn out one body part at a time. We didn’t cover much ground, but if you’re not sore later today, I’d be surprised.

As a reminder, F3 open to ALL men. We welcome men of all races, faiths, political views, income levels, sizes, ages, abilities, & sexual orientation. We respect differences even when we don’t understand them and cast no judgment. Our willingness to get better unites us. All means ALL!

Let’s continue to give away what was first given to us. All men need an outlet like this and friends like our brothers. F3 is a game changer. Let’s keep the ball rolling. I’m convinced we can change the world, one man at a time.

Aye!

Italian Job