AO: Abduction

When: 08/29/2020


Number of Pax: 9

Pax Names: Dingo, Ditka, Excitebike, Forest Gump, Go Blue!, Ice Man, Pick-Up Line, Short Circuit, Spark Plug,

Number of FNGS: 0

FNG Names:

QIC: Ditka

The BackBlast:


Crisp morning gloom. 56F, fresh air at 16 AQI. 9 PAX ready to work.

Mission was missioned. Disclaimer disclaimed. Mosey Loop began.*


Short Mosey Circle back to main field. Form a line. Stay in line.

  • SSH IC x15 IC
  • High Knees
  • String Ripper x15 IC
  • Lunges x10 IC
  • Sungods x10 IC F/B
  • High Skips (Mary Poppins or Marios)
  • Body Builders x10 IC

The Thangs:

Birthday Laps. YHC 28th Birthday was Thursday so there was a theme.

Exercise then Run a lap. Leader does 5 burpees

  • Lunges x28
  • SSH x28
  • Jump ups x28
  • Derkins x28
  • Groiners x28
  • Ierkins x28
  • Monkey Humpers x28
  • Merkins x28
  • Daft Punks (7count) x4
  • Dips x28
  • Mountain Climbers x28
  • Carolina Dry Docks x28
  • Squats x28
  • Peter Parkers x28

Bob the Builders

Partner work**. 1 person exercise AMRAP, 1 person takes a lap.

  • Peoples Chair (wall sits)
  • Ball to the walls
  • Dwight Howard (wall jumps)
  • Donkey Kicks (plank wall jumps)
  • repeat once, double time, half laps only.


  • Freddy Mercurys x15 IC
  • Little Mermaids x10 IC L/R
  • Australian Snow Angels x15 IC ***
  • Supermans x15 IC
  • Box Cutter x10 IC
  • American Hammers x20 IC
  • Body Destroyers x5 IC ****


Matthew 5:13-16

You are the salt of the earth. But if salt loses its taste, with what can it be seasoned? It is no longer good for anything but to be thrown out and trampled underfoot…

Just so, your light must shine before others, that they may see your good deeds and glorify your heavenly Father”

YHC encourages PAX to focus on being a servant, a leader, an example to those within your family, your community and everyone you interact with. It’s too easy to get caught up in finger pointing, blaming others, or excuse making when adversity hits. It happens to everyone. No one is perfect all the time and will fail when pushed hard enough. The failing is not the issue. What Jesus is reminding us is that how we act or re-act is not only important for our own endeavors, it’s essential for the preservation (salts main function at that time) of others.

Naked Man Moleskin:

*leaving 6 behind is never acceptable even if it makes for an awkward loop.

**Two father/son teams this morning.

***Thanks for suggestion to get full soakage Go Blue!

****New F3 Fort Collins Tradition. IC Body Destroyers whispered gently into your ear SC…;)

Leave a Comment