AO: Hard Knocks University Bootcamp - Wednesday

When: 08/17/2022


Number of Pax: 5

Pax Names: Chilipepper, Mrs. Doubtfire, Sir Wallace, Sonic Boom, Spartan,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:

5:15 FCP announced with disclaimer. Todays theme = Get Better! Forget the same ole casual workout, it’s time we push harder to achieve better in how we look and feel.
Warmorama: 400 meter warmup lap with dynamic stretching including plank to Peter Parkers, Evander Holyfields, leg stretches, heels to heaven, arm circles



50 burpees

100 merkins

150 air squats

200 Plank jacks

150 air squats

100 merkins

50 burpees

400 meter lap after each exercise

(800 reps plus 2 miles total)

The pax were challenged with doing their best effort and tracking how many reps and laps they achieved. I am pleased to say these high impact men powered their way through at least half of it.


”don’t be upset with the results you didn’t get from the work you didn’t do” – epicLiving


praises/ prayers:

special prayer intention for Sonic Boom’s f3 friend BowFlex, who is in a bad state of mind since he lost his father.


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