Virtual AO (COVID-19) – 3.17.20 – Dasani


QIC: Dasani

Pax: Anyone who dare enter….


WELCOME! To the first F3 Suncoast Virtual AO. YHC has the privelage of “setting the tone” for those to follow… no pressure.
To begin, enjoy the following welcome, Core Principals, and disclaimers…

Now, Let’s Mosey!
I’ll be taking a 1/8 mile lap around the neighborhood and cul de sac near the mi casa. Depending on your situation, strive for at least a sold 2-3 minute mosey.


  • Motivators – 19
  • Strawberry Pickers – 19
  • Imperial Walkers – 19
  • Agitators – 19
  • Michael Phelps OYO
  • FNG leg stretches


The Thang

Merkins: 10
SSH: 9

Quick jog (10th mile) or so

Squats: 10
Burpees: 9

Quick jog

American Hammers: 10 (1,1,2,2,3,3,4,4) Count one side
Calf Raises: 9

Quick jog

Carolina Dry Docks: 10
SSH: 9

Quick jog

Lunges: 10
Burpees: 9

Quick jog

LBC’s: 10
Calf Raises: 9

Quick jog

Mountain Climbers: 10
Flutter Kicks: 9

Quick jog

Merkins: 10
LBC’s: 9

Quick jog

Thats a wrap! Thank you for posting.

I imagined a 50+ PAX Name-O-Rama – it was great.
Now, comes the part where we name the FNG. Remember, hes 5, likes baseball, lives in Florida, likes Evie’s and golf. but He likes the driving range more than putt putt. Nickname ideas….and GO!

Stay positive, continue to lead and keep god close. Below is a quote I saw this weekend and shared in GroupMe..


This is tough without the PAX all together so forgive me if I am forgetting anyone

Trane and his M and 2.0’s for healing and recovery
Ripken for his M and 2.0’s for healing and recovery
Gridlock for his re-engagment with our father and holy spirit
Our first responders, military, docs and nurses who are on the front lines of war, domestic safety and the overall safety and guidance of our society.

Thank you, as always for allowing me to lead.
Cant wait to be back to in person Beatdowns!

Dasani – OUT


2 thoughts on “Virtual AO (COVID-19) – 3.17.20 – Dasani”

  1. Nickname suggestions:
    Little Squirt (close to Dasani)
    Hot Wing (saw the picture on FB last weekend)
    Big Brother (soon to be)

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