AO: Hard Knocks University Bootcamp - Wednesday
When: 01/26/2022
PAX:
Number of Pax: 18
Pax Names:
AirWolf,
Big Mac,
Bing,
Brutus,
Cavallino,
Chilipepper,
Condenser,
Hacksaw,
Mr. Clean,
Mrs. Doubtfire,
Nomad,
Papa Smurf,
Posh,
Props,
Snooki,
Sonic Boom,
Sparkler,
Spartan,
Number of FNGS: 0
FNG Names:
QIC: Sparkler
The BackBlast:
5 Core Principles and Disclaimer were shared with the Pax on a mild and clear morning (58 degrees) at the University Corner Beatdown AO. Ruckers joined the Beatdown to support Sparkler leading a VQ.
Warm-up: Mosey around the parking lot with high knees, karaoke, and nur.
Warm-up 2: COT for Side Straddle Hops, Imperial Walkers, Leg stretches, Freedom Twists, Merkins, Mountain Climbers, Squats, Flutter Kicks, and Big Boys.
The Main Thang
We performed a ladder structured whole body workout with a partner. One partner would run a set distance and the other would do his first rung. Upon return, the partners would switch. After both partners complete the first rung, they move onto the second.
Sparkler told the group that they are performing this workout in honor of Sam Arent, a personal friend who passed away from brain cancer at the age of 33. His 34th birthday would have been on Feb 7 so the highest rung on our ladder is 34.
5 Burpees
10 Squats
15 Lunges
20 Merkins
25 Weighted Flutter Kicks
30 Spider-Man’s
34 Side Straddle Hops
30 Dips
25 Weighted Flutter Kicks
20 Merkins
15 Mountain Climbers
10 Jump Squats
5 Burpees
Debrief:
Sparkler shared about his friend Sam and his love for Jesus, his family, and boxing.
He thanked the HIM for welcoming him to F3Suncoast and expressed how thankful we should be for good friends.
He also challenged the group that as important as Fitness and Fellowship is, only Faith in Christ is something that guarantees hope for eternity. We can’t take the things of this earth with us and our days are numbered. Sam knew his Savior and could step into eternity with peace with God. Can we say the same?
In the Name-o-Rama, the group chose to take Sam Arent’s name in place of their PAX name.
CoT: Announcements
Watchtower will receive a new name soon
1/31 Chili Leading a Burpee-palooza @4:30 am in the Winn-Dixieland gloom
2/5 Gridlock’s Superhero 5K event
3/12 Raider Run
VQs are flowing this year, keep it up
TaPs for:
Praise for:
First responders
Mr. Clean- getting healthy with F3 Suncoast’s help. Pray for continued development
Prayers for:
Brutus- Grammy’s passing and his father Eric needs encouragement and purpose
Nomad- sister-in-law Heather lost sight in one eye, pray for wisdom and healing
NYPD officers and Baltimore firefighters’ lives lost
Bing- Shamwow is having another round of blood work