When: 01/07/2023


Number of Pax: 4

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Hummer

The BackBlast:

CONDITIONS:  38 degrees, little wind.  Perfect

Welcome to F3 and Covid disclosures:  completed


  • SSH – 20
  • Abe Vigoda – 10
  • Michael Phelps – 10
  • Bat Wings – 10-10-10-10
  • Imperial Walkers – 10
  • Through the Tunnel – 10
  • Mountain man Poopers – 10


Ovaltine 400 (Ovalten):   10 Stations set up around the parking oval.  Start at station 1, do 10 of the odd exercise on odd numbered laps or 10 of the even exercise on even laps, carry coupons from station to next station (rifle, shoulder, slung), do 10 of the odd or even exercises and continue around the oval.  Goal was to complete 4 laps for 400 total reps, we completed 5 laps for 500 reps.



Station Odd Even
1 Burpees SSH (4 count)
2 Curls Tricep Dips
3 Freddy Mercury (4 count) Leg Lifts
4 Mtn Climbers (4 count) Jump Overs x 2
5 Overhead Press Block Merkins
6 LBCs Penguin Crunch (4 count)
7 Step Ups x2 Iron Mikes (x2)
8 Goblet Squats Kettle Bell Swings
9 Supermans V-Ups
10 Toilet Squats Carolina Dry Docks



  • 10 minutes of pax choice exercise, two dice rolled for the number of reps. Fox holes, Plank Rocket Kicks, Peter Parker Merkins, SSH, murder bunnies, burpees, etc.



Namearama and Countarama

“No man is an island entire of itself; every man is a piece of the continent, a part of the main; if a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as any manner of thy friends or of thine own were; any man’s death diminishes me, because I am involved in mankind. And therefore never send to know for whom the bell tolls; it tolls for thee.”

Idiom taken from a 17th century sermon by John Donne, the Dean of St Paul’s Cathedral.

About how human beings are connected to each other, and how important that connection is for the wellbeing and survival of any individual. “When you hear the church bell tolling for someone who has died, don’t ask who it is, Donne says, just know that it’s tolling for you too because you are part of the same society and the death of anyone takes a part of your own life away.”

Message – build relationships to help each other and be part of society, we are all connected and belong together, supporting each other as humankind.  ALigns with F3 goals and service msg.

Yes – Hemingway borrowed from the Sermon

Prayer requests and prayer

Leave a Comment