AO: The Tower - Saturday

When: 02/25/2023


Number of Pax: 8

Pax Names: Blade Runner, Chilipepper, Fireball, Sir Topham Hat, Sir Wallace, Sweet Pepper, Tugboat,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:

7am perfect weather, F3 core principles announced and disclaimer disclosed.


Exercise to Song: Walk 500 miles – imperial walkers then mountain climbers during the chorus with burpees on the “DA-da-da-da” parts


Freeze tag – SSH while frozen until high five’d (tugboat was “it” first, then “fireball”)

Exercise to the song “O.P.P.”

Arm circles until OPP, then burpees

Circled up for more exercises and included stretches

Team Cinder block relay – overhead carry to partner then switch, other partner performs lateral crawls around rope

Workout to song Tubthumping – Chumbawamba run in place then fall to ground for a get up each time your hear “I get knocked down, but I get up again”!

Team cinder block relay continued: push block across parking lot out and back, meanwhile partner performed lateral rope jumps then sprints to finish

Jump Around – House of Pain

Hold plank then jump up each time you hear “jump” and then back to plank again

Finished up with cooldown exercises and stretching with sir topham hat, fireball, and Tugboat choosing an exercise and leading the count.


announcements: May 20th mysterio F3 Suncoast Ruck event.

praises: shout out to downrange guest Rims for joining us and putting in some hard work!


for the DiMartino family as they mourn the loss of their youngest child Graham aged 13, who died last week from a medical condition.
His last words to his parents as he was dying before them was, “ I see the light”


“But Jesus said, “Leave the children alone, and do not forbid them to come to Me; for the kingdom of heaven belongs to such as these.””
‭‭Matthew‬ ‭19‬:‭14‬ ‭NASB2020‬‬

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