When: 01/07/2021


Number of Pax: 3

Pax Names: Blade Runner, Chilipepper, Sir Wallace,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:

53F with 87% humidity

Spoke on what is means to be F3, 5 core principles, and off to a 200 meter mosey with the usual add ons then the standard warmup routine.

The Thang;

(20 reps each exercise = 400 total reps)

Round 1

  1. Side lunges
  2. Hypertensions
  3. American Hammers
  4. Burpees

Round 2

  1. Carolina dry docks
  2. Supine push-up
  3. Side hop
  4. Burpees

Round 3

  1. Each Side heel touch
  2. Olympus swimmers
  3. Cross over kicks
  4. Burpees

Round 4

  1. Pickle pointer Tricep dips
  2. Each side bridges
  3. Curtsy lunges
  4. Burpees

Round 5

  1. Freddy Mercury’s
  2. Sumo squat calf raises
  3. Bottom each side leg lifts
  4. Burpees

– Cool down stretches



Growruck May 2021 see Lancelot

Clay shoot January 30th see sniper

Super hero 5K see Mr Clean


respect to all those who set the alarm extra early to make the beatdowns before starting their day.

prayer intentions:

Ripken brother in law recovering surgery

Ripken bad knee

ChiliPepper Brother in law passed away from cancer.
ChiliPepper’s daughter recovering from foot surgery

Upcoming foot surgery for Lancelot

Bing banged up ankle



“You will not fear the terror of night, nor the arrow that flies by day, nor the pestilence that stalks in the darkness, nor the plague that destroys at midday. A thousand may fall at your side, ten thousand at your right hand, but it will not come near you.”
‭‭Psalms‬ ‭91:5-7‬


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