AO: The Tower - Saturday

When: 07/30/2022


Number of Pax: 6

Pax Names: Blade Runner, Gold watch, Marvel, Sir Wallace, Tugboat,

Number of FNGS: 1

FNG Names: High Stick

QIC: Blade Runner

The BackBlast:

Mosey, high knees, butt kickers, karaoke

Warm up

10 burpees

20 merkins

30 Squats

40 LBCs

50 Moroccan nightclubs


7 Tabata – 90 seconds rest

Each Tabata is 6 sets work 30, rest 15.  Alternate two exercises.


  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. Toy soldiers, squats
  7. Muffin Tops with dips, Left / Right


Name o Rama

FNG gets a name.


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


Leave a Comment