AO: The Tower - Saturday

When: 01/22/2022


Number of Pax: 11

Pax Names: Abacus, Blade Runner, Chilipepper, Coco, Main frame, Marvel, Mr. Clean, Titanium, Trane, Wolverine,

Number of FNGS: 0

FNG Names:

QIC: Blade Runner

The BackBlast:

Week 2 at the Watchtower:  holding strong with 11 Pax, including four of last week’s FNGs.  Also had Grouper from the north side of Tampa.  By Heritage Harbour standards this was a huge group!

Thanks to Chilipepper and Mr. Clean for helping me remember the protocol and keep things moving.

Mosey was a couple of laps around the lot with high knees, but kickers, side shuffles.

Warm up exercises in cadence.  10 Jumping jacks, 5 burpees, 20 Moroccan Night clubs, 10 break dancers

20 Arm circles small to big, forward and back

Burp n Merk up to 5 merks


MAIN SET was 7 Tabatas with 90 seconds rest between each one

Each Tabata was 6 sets of work :30, rest :15.  Alternating two exercises in each set

  1. Shoulder taps and  Merkins
  2. Burpees and jump squats
  3. Freddy Mercurys and LBCs
  4. Germans and Carolina Dry Docks
  5. Wind sprints and more wind sprints – courtesy of Mr Clean
  6. Toy soldiers and squats – courtesy of Wolverine
  7. Muffin Tops with dips, Left and Right


Name o Rama

Announcements – including every (ok most) of the weekly AOs to encourage the almost-FNGs to get out more than one day per week.

Prayer requests



Dear Lord

We’re grateful for this opportunity to exercise, to challenge ourselves and support each other. We know that many are not as fortunate as we are.  Help us to appreciate all our blessings: our health, our friendships, our comforts, our families.  Help us to be generous to everyone we meet.  Give us the strength to be diligent in our work and face our challenges with courage and integrity.   In Your name we pray.




Leave a Comment