AO: Abduction

When: 09/16/2023

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_abduction
Q: Flo
PAX: Flo, Pythagoras, Bunsen (F3 FoCo Nant’an), Cohiba, Mr. Hankie, Bob the Builder
FNGs: None
COUNT: 6
WARMUP:
SSH x 20 (IC)
Sun Gods x 10 (IC)
Reverse Sun Gods x 10 (IC)
String Rippers x 15 (IC)

THE THANG:
The Vicious Cycle
Mosey from home to first base
At first base complete 15 of listed exercise :
Round 1 : Merkins
Round 2: Perfect Merkins (HR Merkins w/2 shoulder taps)
Round 3: Plank Swimmers
Round 4: Plank Jacks
Round 5: Shoulder Taps

Second Base 30 of listed exercise:
Round 1: BBS
Round 2: LBC
Round 3: American Hammers
Round 4: 4 Count Flutter Kicks
Round 5: Box Cutters

Third base 45 of listed exercise:
Round 1: Squats
Round 2: Bonnie Blairs
Round 3: Copper Head Squats
Round 4: Squat Jumps
Round 5: Wojo Squats

At the end of each round moseyed to home base and sprinted to first then moseyed home, sprint to second then moseyed home, sprint to third then mosey home, spring all the bases.

MARY:
Freddie Mercury x 10 (IC)
Broken Bicycle x 10 (IC)
Freddie Mercury x 10 (IC)
Broken Bicycle x 10 (IC)
American Hammers x 21 (IC)

ANNOUNCEMENTS:
– Next book is Notes from the Underground see #books for more info and for date in October
– 10/7 State of the region at Abduction
– 10/7 Festival of Ideas at Liberty Commons

COT:
– I shared with the Pax why I like returning to this workout which was a variation of my first workout every year around my anniversary. It reminds me that what we do doesn’t get any easier but we get better and stronger. Also at my first workout I remember men helping me through this very difficult beatdown and reminding me that I wasn’t alone and I think this is a great workout for that. F3 has been a blessing in my life now for three years and thanks to each man who has ever showed up I am a better man than I would otherwise be. It has been a privilege and an honor to know the men of F3 and to get to lead y’all when I have had the opportunity. I’m looking forward to more years or embracing the suck with all y’all!

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