AO: Dixieland - Monday

When: 05/01/2023


Number of Pax: 8

Pax Names: Bernie, Beta Max, Big Mac, Brutus, Goob, Pork Roll, Spartan, Usher,

Number of FNGS: 0

FNG Names:

QIC: Bernie

The BackBlast:

Monday morning greeted us with a cool, Florida humid 62 degrees.  The winds were still which created the perfect beatdown environment to great the Pax.

In my short time with F3, I’ve come to embrace the Tabata style workout that seems to be commonplace at Dixieland, typically lead by Airwolf.  So, doing my best Airwolf impression, while unable to get myself down to the ground and back up in lightning speed such as Airwolf, we started our beatdown.

At 5:15, we started with the F3 Core Principles and disclaimer, the quickly started our mosey as time was ticking!


Jog around parking lot (butt kickers, high knees, karaoke, toy solders)

Side straddle hops x 15 in cadence (for a moment I forgot I was the one leading but quickly realized and remedied)

Strawberry pickers x 16 in cadence

Imperial walkers x 16 in cadence

The THANG: Playlist, Get the Led Out!

Tabata Style, we preferred 5 rounds of 7 exercises, each 1 minutes in duration, for a total beatdown of 35 minutes.  If a Pax completed an exercise before the 1-minute timer, then recovery was earned.

  • 20 Merkins
  • Side Plank (20 seconds each side)
  • 25 Jump squats
  • 15 Carolina dry docks
  • 75-yard sprint (down and back)
  • 30 American hammers
  • 15 Burpees

We finished with a 30 second water break before the stroke of 6am.

It was a great honor to lead all present Pax on my VQ.  Dixieland did not disappoint.  Way to start the week and month off on a great step!

We joined for a COT.

Announcements/Prayer Requests:

  • Wildpax – Thursday – Saturday before Thanksgiving (Nov 16-19th)
  • The Murph Challenge – Memorial Day (May 29th)
  • Prayers for Beta Max’s grandmother and 2.0s
  • Prayers for Bubbles 2.0
  • Prayers for Stagecoach’s sister Kim
  • Prayers for Bling’s upcoming procedure

Ending in giving praise and thanks and lifting prayers for those mentioned and silent intentions within our hearts.

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