Back and Burpees

Backblast: Back and Burpees

Date: 01/12/23

AO: #ao_mastodon

PAX: @Bloomer @Bo-Peep @Banks @Shiplap @Panhandle @Maniac @Katniss @Captain Crunch @Pool Boy @Sparrow @Jolly @Big Mac @Da Vinci @Tortuga @SAGA @Stock boy @Dilbert

FNGs: 0

Q: @Dilbert

Total: 17


  • SSH

  • Windmills

  • Arm circles

  • @T-bone burpees

Thang 1

Light post 11s with bent over rows going down and burpees going up. After each round, mosey to the next light post with a single arm farmer carry, alternating arms every round.

Thang 2

PAX split into two groups. One group started at The Shop and the other started at Cooties. The groups performed the below exercises for their location, and switched locations once those exercises were completed. Each group was able to complete each location’s exercises twice.


  • 20 pull ups

  • 10 burpees

  • 20 supermans

  • 10 burpees

The Shop

  • 20 incline plank, single arm rows

  • 10 burpees

  • 20 upright rows

  • 10 burpees


Waiting on the Lord is an active pursuit. God speaks to us through prayer, reading the Word, and through the wisdom of Godly community. God gave us a lot of wisdom when he gave us wives, so confer with your wife. We as PAX are also so fortunate to have this group of Godly men seeking to live for Jesus as best we can. There is so much experience and wisdom to draw from. So lean into this community as you feel led during seasons where you need to make a more significant decision.


  • @Bloomer’s brother as he continues recovering from a stroke. Praise for the miraculous progress, and pray that he is able to recover even more fully.

  • Cardinal, member of F3 Knoxville, collapsed during his VQ and passed away. Pray for his family and his community as they grieve this tragedy.