AO: The Tower - Saturday

When: 02/18/2023


Number of Pax: 4

Pax Names: Gold watch, Sir Topham Hat, Sir Wallace,

Number of FNGS: 0

FNG Names:

QIC: Blade Runner

The BackBlast:

Acchilles inflamation kept YHC from running a 5k this gloom, so the Pax embarked on a 0.0 mile workout.


Open to all men

Held outside rain or shine

Led in a rotating fashion

Ends in a circle of trust


Mosey, high knees, butt kickers, karaoke


Ladder: 5-10-15-10-5



4-count LBCs

4-count flutter kicks

Dry Docks


Broken burpees count down from 5


6 Tabata – 90 seconds rest

8 sets 30, rest 15


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


Field of dreams: squats, merkins, LBCs, 15 burpees


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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