AO: Gas Station

When: 07/30/2021


Number of Pax: 1

Pax Names: Billboard, Market, Marvel, Thriller, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Market

The BackBlast:

WELCOME Alter Boy, a Vacationing F3 Member from Lexington, SC!

Conditions – HUMID

F3 & Covid Disclosures – Check

Warmarama – 25 Side Straddle Hops, 1 Burpee, 10 through the tunnels, 2 Burpees, 10 Michael Phelps, 3 Burpees, 10 Arm Circles, 4 Burpees, 10 Imperial Walkers, 5 Burpees

The Thang

Mosey to Burpee Hollow (Bridge)

Pair up in groups of 2

1 Pax runs up one side of the hill while the other Pax starts to perform the exercises below.  Each Pax will conduct 3 burpees each time he reaches the top of the hill.  Pax will alternate running to top of hill.  Also alternate running up left side of hill and right side of hill.

100 Lunges

100 Merkins

100 4 count Flutter Kicks

100 Step Ups (On Bridge)

100 Squats

100 4 count LBC’s

If a team finishes early, start performing 100 Lunges again.

COT – Power of scripture

Hebrews 4:12 For the word of God is living and active, sharper than any two-edged sword, piercing to the division of soul and spirit, of joints and marrow, and discerning the thoughts and intentions of the heart.



  • Bible study today at noon on Zoom – the book of James.
  • Finish up Quad P for this month (July) 1000 burpees.
  • Quad P for month of August is % of black blasts completion between areas of F3.

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