When: 02/14/2023


Number of Pax: 4

Pax Names: Blade Runner, Chilipepper, Sir Wallace, Trane,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:

5:15a 47F calm & clear:   5 core principles announced then mosey lap with dynamic stretching (walking lunges & Toy soldiers) Warmorama circle: imperial walkers, Carolina dry docks, SSH, American hammers, then ground stretches.

the Thang!

40 seconds work, 20 seconds rest

Routine: ( 7 exercise combo)

  • wall sits with overhead claps
  • Peter Parker Merkins
  • sit through drill
  • Freddy Mercury’s
  • balls to the wall hand stand with shoulder taps
  • Step ups / box jumps
  • Plank toe taps

Rinse/ Repeat 5 x’s  (35 rounds)


– not much for announcements

– plenty of praises and prayers to go around

Todays Message:

– Sirach 15 :15-20

If you choose you can keep the commandments, they will save you;

if you trust in God, you too shall live;

he has set before you fire and water

to whichever you choose, stretch forth your hand.

Before man are life and death, good and evil,

whichever he chooses shall be given him.

Immense is the wisdom of the Lord;

he is mighty in power, and all-seeing.

The eyes of God are on those who fear him;

he understands man’s every deed.

No one does he command to act unjustly,

to none does he give license to sin.


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