When: 05/30/2023


Number of Pax: 3

Pax Names: Blade Runner, Mugsy, Sir Wallace,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:

5:15a mosey lap with dynamic stretching followed by warmorama exercises.

5:25a the thang

500 Merkins in 30 Minutes – 4 Variations


– 5 10 15 20 25 20 15 10 5 reps, repeat 4 rounds total (36 sets)

– change variation each set: normal, close, inclined and wide pushups

-Rest according to amount of reps (10 20 30 40 45 40 30 20 10 seconds) 

– in between variation change, one minute wall-sit (2 minute wall-sit at the end until 6:00a)


– desoto tri this sat.

– new F3 suncoast leadership team announced – praises to the 61 pax competing the MURPH on memorial day

– prayer intentions for Mugsy and his 8 yr old niece and nephew who are traveling to visit

– prayers to all those going through difficulties, family issues, relationships in peril, troubled hearts, and for those both spoken and unspoken requests.


“Praise be to the Lord God, the God of Israel, who alone does marvelous deeds. Praise be to his glorious name forever; may the whole earth be filled with his glory. Amen and Amen.”
– ‭‭Psalms‬ ‭72‬:‭18‬-‭19‬

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