AO: Abduction

When: 05/29/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_abduction
Q: Flo , Legs, Bunsen
PAX: Legs, ODD JOB, Disco, Ricky Bobby, Bunsen, Flo, Monsanto, Dry Rub (F3 Denver), Go Blue, Topless, Bob the Builder, DoubleD, Tackle
FNGs: None
COUNT: 13
WARMUP:
SSH IC x 25
Sun Gods OYO x 10
Gods Sun OYO x 10
Seal claps IC x 15
Overhead Arm Claps IC x 15
Cherry pickers IC x 15

THE THANG:
Legs:
Bear-muda Triangle
Split into three groups
Each group starts at a point on the triangle
Two rounds
Round 1: 20 Dirty Dogs each leg and then bear crawl to the next point. Rinse and repeat until back at start
Round 2: 10 Jump Squats and then lunge to the next point. Rinse and repeat until back at start
Hand off to Flo.

Flo:
Moseyed over to BMX course
Collected 5 good morning burpees OTW
we sprinted up the steep hill then completed 4 burpees followed by one of the exercises listed below. Once set of exercises was done ran back down then repeated with the next exercise
10 Squat Jumps
10 Bonnie Blairs
10 LBC

Once PAX had gone through all three exercises rinse and repeat until Q called time to hand off to Bunsen

Bunsen:
Mosey from the BMX track-o-doom to Twin Silos Park. PAX split into 3 groups.
PAX A: merkins
PAX B: squats
PAX Q: pull-ups
PAX Q perform 6 pull-ups (completing Day 6 of April’s pull-up challenge!), mosey to A station, and PAX A mosey to B, and PAX B mosey to pull-ups. Repeat until all complete 6 pull-ups. Mosey to soccer fields and circle up.
Perfection of the Burpee:
Burpees x 2.
Deconstructing Burpees: 5 rounds, each round decreasing reps from 5 to 1.
squats (IC)
Groiners (2 count IC)
HR Merkins (IC)
Groiners (2 count IC)
Jump Squats (OQ)
Burpees – perfect form!! X 5
Mosey to the shovel flag for 6 Minutes of Mary:

MARY:
Plank for unknown time (2-minutes)
Freddie Mercury’s x 15 IC
Broken Bicycles x 10 IC
Leg Levers x 11 IC
Nolan Ryan x 10 IC (both sides)
American Hammers x 24 IC

ANNOUNCEMENTS:
Awarded Go Blue with his AO Launch patch, discussed how that patch is earned. Also earned by Downhill and YHC
Awarded Earn It! Patches to Odd Job and Disco for CSAUP and Monsanto for Posts, Qs, and forming Expansion Q position
Awarded Yeti Patches to all who earned them

Discussed recent growth and consistency and how that has allowed us to plan more CSAUPs, OTB, and other new events challenged men to think about how they would like to see us grow and take leadership on.

COT:
Prayed for our region, and for the larger world of F3, prayed for the men who need F3 who have yet to find it.
Prayed for Paulina with her shoulder.

It was an honor and privilege to lead such a great group of men on this special day. I look forward to being a member of this brotherhood as we move into another year.

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