AO: Abduction

When: 08/28/2021

PAX:

Number of Pax: 9

Pax Names: Bootleg, Bunsen, Chick Flick, Downhill, Flo, Forest Gump, Go Blue!, Sliderule, Vinnie,

Number of FNGS: 0

FNG Names:

QIC: Bunsen


The BackBlast:

Intro:

A beautiful morning greeted the Men of F3 with sunrises starting later and mornings starting to feel a bit cooler. A couple PAX enjoyed fellowship over an EC ruck prior to, and a couple PAX didn’t realize that was a thing. They were clearly excited! YHC started on time, right when we were greeted Cousin Eddie style with a surprise Downrange visit from Sliderule, hailing from Louisville, KY. Mission was stated, disclaimers made, and encouragement was given. With that PAX…

Warm-o-Rama:

Went on a mosey…a bit longer than normal, however YHC needed to set the bar for later on!* After a bit under a mile, PAX circled up for:

SSH IC x 15

String Rippers IC x 10

Copperhead Squats IC x 10

Sun Gods IC x 10; reverse IC x 10

Mosey back to the Shovel Flag for…

The Thang:

Part A: TABATA Time…mini version. Four rounds of 5 exercises, 0:30 work / 0:30 rest

  • Burpees
  • Push-ups
  • Mountain Climbers
  • Sit-ups
  • Plank

Part B: PAX was presented options! YHC felt it a great opportunity for PAX to choose how much pain they wanted to endure. Options included reps and whether to add a rucksack.

3 Rounds of the following:

  • 8-Count Body Builders
  • Shoulder Taps – Slow Pace
  • Squats
  • Merkins
  • 4-Count Flutter Kicks

Round 1:

  • Advanced: 25 reps
  • Intermediate: 20 reps
  • Beginner: 15 reps

Run Warm-up loop (~1 mile)

Round 2:

  • Advanced: 20 reps
  • Intermediate: 15 reps
  • Beginner: 10 reps

Run Warm-up loop (~1 mile)

Round 3:

  • Advanced: 15 reps
  • Intermediate: 10 reps
  • Beginner: 5 reps

Run Warm-up loop (~1 mile)

6MoM:

American Hammers – IC x 10

COT:

Shield Lock – Glory given and thanks for an amazing day to spend with the fine men of F3, who made the difficult decision to wake up early and push themselves to be better men.

Naked Man Moleskin:

  • YHC promised no burpee mile. Nothing was promised about mile runs nor doing burpees separate from the run.