AO: Abduction

When: 08/01/2021


Number of Pax: 6

Pax Names: Bunsen, Chick Flick, Flo, Full House, Go Blue!, Ice Man,

Number of FNGS: 0

FNG Names:

QIC: Flo

The BackBlast:


YHC had a rough night with minimal sleep, woke up as EC was starting and rushed down to the AO.  On the way down it looked like rain may descend upon us at any moment which could make things interesting, though it turned out the only moisture during our beatdown was the sweat of the PAX. Was happy to see Bunsen got some EC rucking in as the rest of the PAX greeted one another at the Shovel Flag.  Reminded PAX of our mission and disclaimed the disclaimer.


  • Side Straddle Hop x 25 (IC)
  • String Rippers x 15 (IC)
  • Chinook Squats x 15 (IC)
  • Mountain Man Poopers x 15 (IC) *
  • Howling Monkeys x 20 (OYO)

The Thang:

Part 1: Deconstructed Squat Jumps **

  • 30 seconds Calf raises followed by 15 second rest
  • 30 seconds of Squat followed by calf raises followed by 15 second rest
  • 30 seconds of Squat Jumps

Part 2: The Ringer *** – Had Pax assemble at bottom of stairs perform the first exercise listed below then go on a jog up the stairs then take a right and loop back down to the base of the stairs where they completed the first exercise then added the second as well.  Repeated until YHC called Omaha to allow time for Mary.

  • 5 Burpees
  • 10 Merkins
  • 15 LBCs
  • 20 Lunges
  • 25 Mtn. Climbers
  • 30 Plank Jacks
  • 35 American Hammers


  • Low Slow Flutter x 20 (IC)
  • Side Plank Twists x 10 (IC)
  • American Hammers x 20 (IC)



  • Rando 6/21 is live, challenge yourselves and get after it.  Check #Challenges on Slack for more info
  • SOGO Summer Challenge still live, do the work earn the gains
  • 8/14 is our third F3 Families workout.  Normal beatdown at 0600 and family workout will start at 0730
  • Humpday Happy Hour 8/4 at D.C. Oaks
  • We need Q’s, check your schedules and sign up.  F3 at it’s core is a leadership development group, so come out and develop your leadership
  • 30 4 30 coming up this Friday 8/6 at 0503 at Edora Park. Bunsen will lead 30 minute workout followed by 30 minute discussion. This meeting’s question is “Who taught you to love”.

YHC was listening to one of the F3 podcasts during the week and heard another PAX describe that when they Q for CoT they open up for anyone to just lift up whatever is on their mind, words of encouragement they would like to share, etc. prior to moving to prayers.  I explained to the PAX that showed up this morning I would like to do the same.  The result was some great discussion regarding supporting one another, appreciating miles stones in the lives of our loved ones, paying attention to aspects of your life that are bearing fruit and trimming away ones that aren’t, and being more present in our relationships.  YHC really enjoyed this discussion prior to moving into prayers.

Prayed for Go Blue!’s M as she is dealing with the loss of her father and also is pregnant with their son.

Prayed for Chick Flick in being more present in his relationships, something we can all use help to improve in I’m sure

Naked Man Moleskin:

* YHC appreciates the PAX working with me as it was a struggle to get my mind to think straight as we got doing during the warm-o-rama

** A nasty creation of my own, turns out highly effective

*** This part of the Thang brought to you courtesy of Short Circuit, YHC stumbled across it while reviewing backblast and felt it was worth running with again