AO: Abduction

When: 04/23/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_abduction
Q: Disco , Pythagoras, Flo
PAX: Flo, Pythagoras, Legs, ODD JOB, Merman, Lone Ranger
FNGs: None
COUNT: 7
WARMUP:
20 Sun Gods
20 God Suns
20 Wind Mills
THE THANG:

3 circuits of: (15 minutes of):
– Station 1: Ruck farmer’s walk – 1 minute,
– Station 2: Ruck plank holds – 1 minute.
– Station 3: Ruck overhead carries 1 minute,

Marching Stairs: (15 minutes of):
– Ruck marches up the stairs with high knees and quick steps.
– 10 ruck thrusters at the landing.
AYG – ALL YOU GOT: (15 minutes of:)
– 10 ruck step-ups on a bench or low wall.
– 10 ruck rows.
– 10 ruck push-ups using the bench or wall.

MARY:
25 American Hammers

ANNOUNCEMENTS:
– TODAY at Noon, Kilted Ruck at the Swanson
– Whiskey/Healthy drinks & Westerns at Disco’s at 6:00, Friday, March 22. Pizza provided bring what you want but especially bring yourself. Friends invited
– 4th Anniversary celebration April 6 – A great beatdown and enjoy breakfast fellowship afterward.
– April 12-14: Ruck in Colorado Springs – (I hope I have that date correct).
COT:
– Think of all those traveling
– Flo’s parents are having a trip to Rome this week.
– Think of those returning on their trip.
– Bless the glorious morning.

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