AO: Abduction

When: 05/28/2022


Number of Pax: 4

Pax Names: Bunsen, Flo, Go Blue!, Squid,

Number of FNGS: 0

FNG Names:

QIC: Bunsen and Flo

The BackBlast:


A co-Q workout was teed up for PAX who dared to enter the gloom. A downrange PAX from Seattle joined, not knowing what was in store, but hoping to work hard. F3 Fort Collins did not disappoint! Disclaimers and mission were stated, and PAX moseyed for part 1


A mosey around the park and across the bridge, where we were interrupted*. YHC was so excited to meet another F3 PAX, I forgot to enforce the region’s long standing rule to not talk to strangers!!** PAX continued on and circled up:

SSH x 20 IC

String Rippers x 10 IC

Sun Gods x 10 forward IC x 10 reverse IC

Moon Gods*** x 10 IC each leg

Mosey over to cones…oddly shaped like a DIAMOND!!!

The Thang:

On the docket: 7 of Diamonds!! No ordinary workout plan, though. Here, PAX were instructed each station would be carried out to a different cadence:

1 – IC

2 – OYO

3 – On Q

4 – OYO

PAX completed 4 rounds of exercises moving from station to station in various modes. Each round increased the reps by 7:

Round 1 – 7 burpees; mosey from station to station

Round 2 – 14 WW2 sit-ups; crab walk

Round 3 – 21 merkins****; bear crawl

Round 4 – 28 squats; sprint

YHC felt satisfied the PAX were sufficiently warmed up, so leadership was handed off to Flo. We moseyed to the flag to pick up 2 60# sb and proceeded to the pavilion with the picnic tables.

Teams of 2 were formed. PAX A performed 50 step-ups with sb. PAX B performed AMRAP step-ups until complete. Before flapjack:


20 x jump squats

16 x lunges

10 x side lunges

5 x burpees

Flapjack the sandbag workout. Due to time, PAX moseyed to the flag for:


Broken bicycles***** x 10 IC

Side Plank Twists x 10 each side IC

American Hammer x 20 IC


Leadership begins with the little things. Counting was emphasized today because…we are more than a workout group! We are a LEADERSHIP ORGANIZATION! It is important to count properly by gauging the cadence to allow PAX to keep up, but to push them. Also, it is important to be clear with instructions. It was awesome leading you men today!

Naked Man Moleskin:

* A PAX from Castle Pines was at the park to watch his daughter play softball. He said he saw the flag and the huddle up and knew what was up! He declined to join, understandably.

** Any passer-by who says “good morning” or “Hi” immediately imposes a 5 burpee penalty to PAX.

*** Squid was quite impressed and promised to take back to Seattle!

**** Station 1 IC counting was a burner! Bear Crawls to boot…ugh! Mumblechatter was high on this one!

***** Another exercise that will make its way to the Pacific NW!