AO: The Tower - Saturday

When: 05/27/2023


Number of Pax: 8

Pax Names: Abacus, Blade Runner, Breaker, Paw Patrol, Sir Topham Hat, Sir Wallace, Uppercut,

Number of FNGS: 0

FNG Names:

QIC: Blade Runner

The BackBlast:

We did some burpees.  Whatever.  After the beatdown I got the following text from Lights Out, a down-ranger from St. Louis.

“Man, I really connected with @Paw Patrol after the BD.  I got his info, but I hope he keeps showing up to F3 … He and I share a similar story.  He needs this.”

If you ask me what F3 means to me.  It’s that right there.  (Ok, that and getting up way too early.)

6:45 arrival.  Four pax already in attendance, alleviating the suspense over who will show.

Five Core Principles and right into it.

Mosey, high knees, butt kickers, karaoke

5 burpees

10 merkins

20 LBCs – 4 count

30 Squats

40 Flutter kicks

50 Moroccan nightclub

Part I

5 Tabatas – 90 seconds rest

Each Tabata is 6 sets :30 on, :15 rest alternate exercises

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

Thunderstruck came on right before #5, so we took a little detour before finishing Part I.

Part II

Field of dreams: push the rock, Bonnie Blairs, Merkins, 15 burpees.  Mode of transportation:  inchworm push ups


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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