AO: Echo Chamber - Saturday

When: 01/15/2022


Number of Pax: 21

Pax Names: AirWolf, Applesauce, Cool-J, Coqui, Cream Cheese, DownUnder, Dragnet, Drake, Enron, Flash, Hokie, Lobstah, lucky charms, Lulu, Manziel, Pincher, Replay, Sir Wallace, SnapShot, Spartan, Steel,

Number of FNGS: 3

FNG Names: Splat, flash, Cream Cheese

QIC: Sir Wallace

The BackBlast:

Weather: 46F  7:00a 5 core principles and disclaimer spoken. Three FNGs present.

Warmorama: 2 laps parking lot mosey with dynamic stretching, side shuffle, nur, walking toy soldiers to lunges, butt kickers, high knees… to the pavilion bench: Tricep dips, step ups, wide incline merkins; sitting reverse crunch, close incline merkins

Thang: circle up in echo chamber

  • SSH, Imperial Walkers, shoulder taps to mountain climbers, American hammers, arms circles, Michael Phelps

Using  timer:

  • 15 one minute rounds of burpees (15 reps each round) and 15 one minute rounds of alternating wallsits, flutter kicks, and standard plank

notes: there was an element of fatigue setting in with many of the pax during this legendary beatdown. Some had to modify, some slowed down, but no one quit. I was impressed with those who maintained good form throughout,  but it’s worth giving special recognition to AirWolf who kept up with YHC the entire time and finishing all the prescribed reps and sets of all the exercises, T-Claps!


225 burpees

5 minutes of wallsits

5 minutes of flutter kicks

5 minutes of standard plank

Cool down:

X-factors, Moroccan night clubs, calve raises, stretching until time up.

Completing this workout means you are a certified legendary badass!


Announcements: Today launched the New AO in Parish the Watchtower! Feb.  5th the bridge of life super hero 5K at Benderson park

Praises / Prayers: Intentions for Spoken and unspoken prayers for things things weighing heavy on our hearts that we seek strength and guidance from God who loves us.


Christ Jesus prays to the Father for His people…

“They are not of the world, even as I am not of it. Sanctify them by the truth; your word is truth. As you sent me into the world, I have sent them into the world. For them I sanctify myself, that they too may be truly sanctified.”

‭‭- John‬ ‭17:16-19‬

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