AO: Bad Clown Bootcamp - Friday

When: 01/20/2023


Number of Pax: 25

Pax Names: AirWolf, Beta Max, Bing, Brutus, Callahan, Cat 5, Chilipepper, Condenser, Cottontail, Deep Dish, Freon, Lancelot, Ponzi, Pork Roll, Posh, Pyro, Ripken, Sig, SnapShot, Spamalot, Spartan, Stagecoach, Trane, Usher, Wolverine,

Number of FNGS: 1

FNG Names:

QIC: Pork Roll

The BackBlast:

Backblast for F3 “Bad Clown: Beatdown” A.O. Date: January 20th, 2023 Q: Pork Roll Weather: 65 degrees and muggy PAX: 25


  • 5-minute mosey

The main workout consisted of four stations, each with five exercises, 60 seconds each. Station 1:

  • Kettlebell swings
  • Perfect Merkins
  • Mountain climbers
  • Burpees
  • Rope Slams

Station 2:

  • Side-Straddle Hops
  • Wrist Roller
  • Plank jacks
  • Peter Parkers
  • Squat Jumps

Station 3:

  • Lunges with dumbbell curls
  • Calf raises into bicep curl with bands
  • Supermans
  • American Hammers with medicine ball
  • Flutter Kicks

Station 4:

  • Slam ball
  • Tricep dips
  • Toy Soldiers
  • Plank
  • Freddy Mercury

The PAX worked hard and pushed through the muggy conditions. A great effort was put in by all, and it was an honor to lead this group of men.


  • 25 PAX in attendance
  • Reminder of upcoming events: Bayside Men’s Night Feb 3rd and Poblanos Dinner Feb 9th
  • Contact Brutus for any and all information on VMA
  • Welcome BETA MAX!

Great work by all, let’s continue to plant, grow, and serve our communities.

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