When: 07/20/2021


Number of Pax: 5

Pax Names: Blade Runner, Gamecock, Mugsy, Olympus, Sir Wallace,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:

Typical warm humid summer morning. Five core principles announced.


Arm circles, imperial walkers, flutter kicks, mountain climbers, Toy soldiers plus everyone performed 10 penalty burpees for the 2 pax that came a minute late.


Complete 1.5mi lap around lake with station stops at each bench along the way.

10 reps each exercise incadence:

  1. Merkins, air squats, American hammers
  2. plyomerkins, sumo squats, sit pykes
  3. Triangle Merkins, calf raises, LBC’s
  4. Wide Merkins, skater lunges, heels to heaven
  5. Hand release Merkins, monkey humpers, Peter Parkers

Repeat sequence until all benches competed. All pax got a turn leading the count and choosing the sequester of exercises for upper body, legs, and core.

Returned to parking lot for COT at 6:01


Don’t miss beatdown this Saturday at AP 7am

F3 community cleanup last Saturday of the Month after AP beatdown 8:30a

Laps for life F3 Team register here:

praises/ prayers:

For Mugsy’s brother and Gamecock’s M, that the Lord will pour out His grace on them.


Live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God,
‭‭Colossians‬ ‭1:10‬

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