AO: Abduction

When: 07/26/2020

PAX:

Number of Pax: 9

Pax Names: Bunsen, Ditka, Excitebike, Forest Gump, Go Blue!, Ice Man, Petrol (F3 Houston), Pick-Up Line, Short Circuit,

Number of FNGS:

FNG Names:

QIC: Ditka


The BackBlast:

Abduction PR with 9 PAX!

Greetings had, disclaimer disclaimed and the mosey began.

WAR:

SSH IC x15
SUNGODS IC x11 F/B
STRING RIPPER IC x15
IMPERIAL WALKER IC x15
HILLBILLIES IC x15
COPPERHEAD SQUAT IC x10
COPPERHEAD MERKIN IC x10*

Thang

OYC decided to incorporate a little more mosey this morning. Prior to starting, 3 combination exercises were demonstrated.
  1. MERKIN JACK 1:4 MERKIN:PLANK JACKS
  2. Lt Dans 1:4 SQUATS:LUNGES
  3. CAPTAIN THORS 1:4 BBSU:AMERICAN HAMMERS
1 set of each was performed.
About a mile mosey with intermittent stops for sets of 1-3. PAX completed 6 sets. 1-2-3-4-5-4
Indian Run and Bataan Death March interspersed.
Completed mosey back at WOR spot.** Circle up for some instructional time. Cadence was taught  and demonstrated by each PAX. ***
Finished it off with “The Cairn” or “Betty Rubble”. Wall sits passing rocks down the line. Stacked at the end to create  a cairn. Repeat to “leave no trace”
EC Lunges to get back to the shovel flag****
6MOM
LSF IC x15
Little Mermaids IC x10 Each Side
American Hammer IC x15
*What is a copperhead anyway?
**Golden Girls made themselves known this morning. Q counted 4 “hello burpees”.
***New Exercise from our Houston brother Petrol! “Body Builders” 8-count burpee with a plank jack.
****Thanks Excite Bike
COT: We are all leaders of F3 FOCO!
Prayers for Excite Bike and Ice Man

 

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