When: 06/22/2022


Number of Pax: 5

Pax Names:

Number of FNGS: 1

FNG Names: Podcast (this was his 2nd workout...)

QIC: Catness

The BackBlast:

Conditions: Awesome! Sunny and not too hot



  • 5x worlds greatest stretch
  • Michael Phelps
  • Arm circles 
  • Bird Dips
  • High knees 30’’
  • SSH x 25


The Thang

Mosey to Playground

10 Minutes As Many Rounds as Possible:

  • 10xPull ups
  • 20x Merkins
  • 30x Squats
  • 40x Flutter Kicks

Sprints in Parking Lot with Burpee Pyramid at each stop – 1 to 5 to 1 Burpees

Mosey to Field:

Leapfrogging: One group would Plank until other group got to pavilion with lunges then switch.


Last 5 minutes was done with Mary



1 Thessalonians 5:16-18
Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.

Pax all went around and gave thanks for something in their life.



  • Welcome to Sub Zero from the Kalamazoo area!
  • Welcome PodCast to his second post!



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