When: 02/22/2022


Number of Pax: 6

Pax Names: Blade Runner, Curds, Olympus, Sir Wallace, Spinal Tap,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:

72F clear: welcome down range guest Lights Out


mosey jog around parking lot with various dynamic stretching (toy soldiers, lunges, high knees, butt kickers, side shuffles) Circled up for high plank, merkins, Heels to Heaven, strawberry pickers

The Thang:

Count off the number of Pax.

Starting with number one;

Log carry around parking lot from cone to cone (takes about 30- 40 seconds)

{Meanwhile the rest are performing the following coupon exercises until their turn}

  1. Squat thrust overhead press
  2. Ski jumps
  3. Kettle bell swings
  4. Tricep extensions
  5. Rocky crunches
  6. Bent over rows
  7. Incline merkins
  8. Flutter kicks
  9. One arm rows

Repeat circuit 5 times


Everyone relentlessly powered through this beatdown with Spinal Tap and Olympus full sprinting the log carry’s!

Announcements: Raider 5K run, see Crabcakes for details, signup with F3 Team here:

Praises/ Prayers: To those that battle with life challenges and anxiety each day


Live for what tomorrow has to offer, not what yesterday took away.

  • Sir Wallace

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