When: 12/27/2022


Number of Pax: 2

Pax Names: Blade Runner, Chilipepper,

Number of FNGS: 0

FNG Names:

QIC: Blade Runner

The BackBlast:

One cool thing about Tabata intervals is that you do them at your own pace.  No matter how slow that is.

Mosey, high knees, butt kickers

5 burpeee

10 merkins

15 Squats

20 LBCs

50 Moroccan nightclub


6 Tabata – 90 seconds rest

6 sets 30, rest 15


  1. Shoulder taps, Merkins
  2. Burpees, jump squats
  3. Freddy Mercurys, LBCs
  4. Germans, Carolina Dry Docks
  5. Wind sprints and more wind sprints
  6. Muffin Tops with dips, Left / Right


Name o Rama



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


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