AO: Abduction

When: 07/18/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_abduction
Q: Legs
PAX: Legs, Pythagoras, Mr. Hankie, Flo, Disco
FNGs: None
COUNT: 5
Beautiful morning as the pax gather around for an EC Ruck and then the normally prescribed beatdown

WARMUP:
– Sun gods IC x10
– God suns IC x10
– Merkins OYO x40

THE THANG:
We mosey’d on over to the stairs for 15 rounds of beatdown roulette via the F3 beatdown cards (deck of pain). How it worked:
– Everyone did the prescribed movement up the stairs and then every step on the way back down. We did the first five rounds up going as fast as your little legs could. Second five rounds were stretching out and stepping up three stairs at a time. Third five rounds were backwards. Final five rounds was a lunge up the stairs (had to get 10 lunges in before you got to the top).
– When you got back down you drew a card and did the exercise stated on the card and then planked or al gore for the six.
– Then rinse and repeat
– Final bonus round we did four iterations up the stairs back to back and then one pax picked a card to indicate the rep count. And the remaining 4 pax picked a card to indicate the four exercises we would do at that rep count
Then we mosey’d back to shovel flag for 6MOM.

MARY:
– Flutter kicks IC x 20
– Dirty Dogs ICx15 per leg
– American Hammers ICx 20

ANNOUNCEMENTS:
– Downhill’s going away party tonight
– Next book club topics

COT:
– We had a great time of sharing what is on our minds. Good talk.

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