AO: Abduction

When: 01/27/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_abduction
Q: Bunsen
PAX: ODD JOB, Friar Tuck, Disco, Shake Weight, Topless, Bunsen, Go Blue, Cohiba, Mr. Hankie
FNGs: None
COUNT: 9
PAX were promised a bit of a heavy beatdown, and YHC came prepared. Several PAX joined in EC ruck and were warmed up, however one can’t be too careful on a chilly morning. So, after intros and disclaimers, PAX…

WARMUP:
Went for a short mosey and circled up for
SSH x 20IC
String rippers x 10IC
Sun Gods x 10IC (forward)
OH claps x 10IC
Seal Claps x 10IC
Reverse Sun Gods x 10IC
Cherry Pickers x 10IC
Mosey back to the cars, were coupons, kettlebells, SB, rucks, etc awaited.

THE THANG:
Weights were free to modify up, down, or go slick
PART 1: 25 min AMRAP
– 100 KB swings
– 80 Single arm KB floor push (40/40)
– 60 Single arm KB bent over row (30/30)
– 40 Goblet Squats
– 20 OH KB Walking Lunge (total)
Part 2:Pyramid Sets
30-20-10-20-30 reps (same rep for each exercise then repeat w/new reps)
– SB shoulder to shoulder press
– SB Deadlift
– 4-count Mountain Climbers (slick)
Omaha for time at 50 minutes

MARY:
American Hammers – 10IC (w/ coupon!! Y’all are ANIMALS!!!)

ANNOUNCEMENTS:
– Book Club. Vote on dates
2/10 – Polar Bear Plunge (Go Ruck Style) – check Slack for details

COT:
Praise God for such good weather, and time together. Ask for blessings to all men present and unable to attend. Grace and shining light on us to be better men, better pillars of our communities, better husbands, and better fathers.

Leave a Comment