When: 10/31/2020


Number of Pax: 1

Pax Names: Birdhole, El Capitan, Lancelot, Smudge, Tinker Toy,

Number of FNGS: 0

FNG Names:

QIC: Lancelot

The BackBlast:

Florida Fall Weather 67 degrees, Cool and Chilly


Q : Lancelot

PAX: El Capitan, Smudge, Tinkertoy, Birdhole

“Running Late & Pier” led


*Pre Run around Downtown St Pete, at end of Pier, realized I had 7 minutes to get back. Late by 1 minute, but made it



Circled up, introduced ourselves.

This is F3

  • Free of charge,
  • Open to all men
  • Held outdoors, rain or shine, heat or cold
  •  Led by men who participate in the workout in a rotating fashion, with no training or certification
  •  End with a Circle of Trust

I am not a professional and Peer Led.

Modify as necessary

  • Warm Ups
  • Michael Phelps
    •         Agitators
    • Arm Circles Smaller, Bigger
      • Modifiers from 8

Part 1 : “Around the World in 44 Merkins”

  • Mosey to Station 1    

11 – Merkins

Run 1 lap around the  1/8th mile Loop and back to Station 1, do exercises, then to station 2

Station 2

11 – Merkins + 22 – Squats

Run a Lap and proceed to Station1, then 2, then 3, w/ associated exercises at each station

Station 3 

11 – Merkins

22 – Squats

33 – Shoulder Taps

Run a lap and “Rinse & Repeat”

Station 4

11 – Merkins

22 – Squats

33 – Shoulder Taps

44 – SSH: Side Straddle Hops

Finished, realizing we still had 33 minutes,  so on to …

Part2 : “ Hail Mary, Full of gRace

That’s right, we are going to run some miles, and we are going to do some Mary. Two things that we love to do, except Smudge & Birdhole! Run hard, while stopping every ¼ mile to wait for the six and do some Marys. No one will be left behind. Continued for 2 Miles, then back to Post. Still had 2 minutes, so we cooled down with more Mary’s

Circle of Trust


Give2Give, Invites for Slack Channel

Prayers: Pax who are injured, Safety and respect for all during Election week, Safe Travels for El Capitan on his trip to Honduras, Military, Law Enforcement, teachers, Farmers, medical staff, and  kids and families tonight with Halloween.

“All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me… You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.”  -Walt Disney

Blessed & Honored, -Lancelot


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