AO: Echo Chamber - Saturday

When: 04/15/2023


Number of Pax: 12

Pax Names: Air Coyote, AirWolf, Big Mac, Bing, Comiskey, Dash, Drake, Enron, Lobstah, Pom Pom, Replay, Sparky,

Number of FNGS: 0

FNG Names: N/A

QIC: AirWolf

The BackBlast:

YHC greeted the attending pax (Welcome Back, Sparky and Dash!) and set to the F3 Mission and 5 Core Principles, including disclaimer. WX: A slightly humid 71 degrees at the Echo Chamber. There were no FNGs.

– high knees/butt kickers
– karaoke (switch)
– nur
– toy soldiers
– 10 SSH IC
– 10 Strawberry pickers IC
– 10 burpees OYO

The Thang:
EMOM (every minute on the minute) (5 times through; ~25 mins total))
– 20 jump squats
– 30 calf raises
– 10 side lunges (each side)
– 20 long swimmers
– 10 burpees

7s drill
– Merkins and situp/v-ups (a situp followed by a v-up is 1 rep, unless modifying) (mot: nur or Mosey)
11s drill
– Carolina Drydocks & squats (mot: side shuffle or Mosey)

Core samples
– 20 shoulder taps IC
– 20 supermans IC
– 20 big boys IC (slow count)
– 20 rock pushers IC (slow count)
– 20 penguins/heel taps

– Announcements: Gator Wilderness Camp Trail Run ( 4/22 at 8am (5k, 10k, 15k, and Kids Run — prices increase with the distance except for the Kids Run, which is free and at 11 after the other runs are done). Mysterio II on 4/29 starts at 0500 – connect with @Pork Roll to get on the emailing list, etc. SUP & RUN 5K ( on 5/6

TaPs: Praise to 5 years retired from Cleveland PD for Pom Pom. A collective hug to Goob for his effort to qualify for the Boston marathon — we see you and know you’re putting in serious miles and work; if you see him, show him some support. Praise and encouraging prayers for Drake’s daughter Madison who advanced to the state championship final for rowing on Sunday at Benderson (just heard she finished 5th — strong effort!). Prayers for Lobstah as he is in a relay with his “second home” in Lakeland for his girls’ dance competitions for multiple weekends. Prayer’s for Sterling’s ACT results. Praises for Pom Pom’s daughter Aurora CRUSHING a University of Kentucky practice record on the 10 mile stationary bike (I think) almost 4 minutes!

Last but certainly not least: Prayers for the McLaughlin family of Bradenton who lost 8-yo son, Mason, in a tragic accident; Mason attended TCA and this will be a very difficult time for his family and the TCA community. Prayer for the Dreyer family of Riverview: Sarah Dreyer is the wife of a friend of an F3 Pax in southern Illinois (F3 SOIL) and has been missing since Monday (last seen Monday morning) — prayers that she is found ASAP.

Sorry for the late BB, everyone. Hope everyone had a great weekend!

-AirWolf, Out

Leave a Comment