AO: Abduction

When: 05/22/2021


Number of Pax: 12

Pax Names: Bunsen, Chick Flick, Ditka, Excitebike, Flo, Forest Gump, Full House, Go Blue!, JarJar, Short Circuit, Triggered, Vinnie,

Number of FNGS: 3

FNG Names: Triggered, JarJar, Vinnie

QIC: Flo

The BackBlast:


After 2 weeks of being out due to sickness YHC was happy to be back in the gloom.  After catching up with some of the PAX who showed up early we got started with our EC Ruck.  Upon reaching the shovel flag after 2 miles of fellowship was happy to see some FNG’s and see additional PAX.  Stated the mission and disclaimer as Forest Gump and Excitebike were rolling in hot.


  • Bend & Reach x 10 (IC)
  • Squat Bender x 10 (IC)
  • Wolverines x 10 (OMC)
  • Truck Twisters x 10 (IC)
  • Ass Kickers x 20 (IC)

The Thang:

1. Flo’s Dojo – 5 Rounds

  • Jab – Burpee – Run
  • Jab & cross – Burpee – Run
  • Jab, cross, hook – Burpee – Run
  • Jab, cross, hook ,upper cut- Burpee – run
  • Jab, cross, hook, upper, knee, knee – Burpee – Run

2.Leg Wreckers (Round 1)

  • PAX separated into 2 groups.  Group 1 did Lt. Dan’s (2 lunges 1 squat) until they reach Group 2 who was holding wall sit.  Flapjack

3. Fire Drill

  • PAX in a circle, chopping feet.  PAX called out “Fire”, all PAX hit the ground did a merkin, rolled right, another merkin, roll back left, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”. *

4. Duck Joust

  • PAX duck walked and nudged, bumped, pushed each other.  Once down PAX went to the side and held Al Gore until only one man remained.

5. Indian Run**

6. Leg Wreckers (Round 2)***


  • Boxing Sit Ups ****
    • YHC Called out 1, 2, 3, or 4 and PAX had to do corresponding punching combo
      • 1 – Jab
      • 2 – Jab, cross
      • 3 – Jab, cross, hook
      • 4 – Jab, cross, hook, uppercut
  • Dr. W x5 (IC)*****
  • Trunk Twists x20 (IC)
  • American Hammers x21 (IC)



  • F3 family workouts coming up in June, July and August.  See slack for June date to come soon
  • Still time to complete the May Challenge
  • Bunsen to host a cookout Saturday 5/29, see slack for more info
  • Excitebike to host next Family Firepit Fun Night, see slack for more info


  • Prayers for Excitebike’s and Tri-delt’s sister recovering from emergency hip surgery and battling cancer

Naked Man Moleskin:

*A few people for some extra “Fire” call outs in

**A few PAX had fun adding to the running torture changing the course

***Had to make sure we did enough leg work for this to be a true Flo beatdown

****Hither to known as Cus D’Amato sit ups

*****Definitely looked a lot better on paper