AO: The Tower - Saturday

When: 12/10/2022


Number of Pax: 7

Pax Names: Chilipepper, Flipper, Gold watch, Sir Wallace, Sweet Pepper, Switch, Trane,

Number of FNGS: 0

FNG Names: 0

QIC: Sir Wallace

The BackBlast:

A mild 63F at 7:00am – 5 core principles announced by the group, Gold Watch has a hurt shoulder socket, no FNG’s, warmorama began with mosey around building with exercise station stops along the way.

In teams of two, 40 yard  Leap frogs, then partner carry back switching half way (20 yards each)

Plank Circle – merkins in rotation then arm circles – jump squats in rotation

the Thang:

Head, Shoulders, knees, and toes

(10 reps each side)

Overhead claps, Shoulder Taps, Imperial, walkers, Toy soldiers

50 yard dash pulling chute, return to start (Taking turns)

Repeat three rotations 


10 burpees – 25 yard lung walk – 1 seagulls – return (continue down to 1 burpee and 10 seagulls)

AAR (after action review) received some takeaways to improve the next beatdown


annoucements: soon to be bringing the beatdown to nearby parks to promote F3 out in parish. MABA burpee challenge starts Jan 1

praises/prayers: Gold Watch Mother, Trane’s M, ChiliPepper’s in-laws, Sir Wallace M


“And you, my son Solomon, know the God of your father, and serve him with single mind and willing heart; for the LORD searches every mind, and understands every plan and thought. If you seek him, he will be found by you; but if you forsake him, he will abandon you forever.

1 Chronicles 28:9

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