AO: Abduction

When: 12/04/2021


Number of Pax: 9

Pax Names: Bootleg, Bunsen, Ditka, Excitebike, Flo, Forest Gump, Go Blue!, Tri-Delt, Twinkie,

Number of FNGS: 0

FNG Names:

QIC: Forest Gump

The BackBlast:


Pax were curious what the Q had up his sleeve with his announcement of inspiration from Go Blue’s Wonder Wheel workout at The Swanson recently. The Q was pumped for this beatdown and Pax were ready to get to work on this fine, brisk, sunny morning.


Very short mosey to the nearest field to line up for 3 fantabulous “F” flavored exercises.

Flying Nun – 10 (IC) Lung walk while doing little baby arm circles

Flying sun gods – 10 (IC) Lean forward on one leg while doing forward sun gods, switch legs, lean forward while doing reverse sun gods

Frankensteins – 10 (IC) Arms straight out, walk with legs as high as you can (like Frankenstein)

The Thang:

Part 1: F3 Escalator

Approximately 2.5-3mile run, with multiple stops along the way. At each stop series of exercises in ascending order, then descending order, all while creating the F3 and circle of trust Strava art.

10 – Clerkins

20 – Gorilla Humpers – monkey humpers but wider stance. Spread them legs boys

30 – Double Merkin Burpees*

40- – Squats

50 – Plank Jacks

After completing exercises in ascending then descending order, Pax made their way back to the monkey bars for Part 2 of The Thang.

Part 2 OYO:

Dubya – pull-up to the left, middle, right – 5

Burp-Ups – Burpee with a pull-up at the end – 10

Leg Raises – while hanging from monkey bars, raise legs to waist height – 15


The Q spoke briefly of the battle where Joshua defeated the Amalekites in Exodus 17. The Lord allowed the Amalekites to be defeated when Moses had his arms held up by Aaron and Hur. When his arms were down, the Amalekites would prevail until Moses arms were held up again by his friends. F3 reminds us men that we can’t do life alone or without the help of the Lord. We need to hold each other up in the good times and bad.  So what better way to remind us than the Moses exercise.

Moses – Pax circle up, arms up, hands locked against one another while doing squats. The Q started off on 1, in clockwise fashion, each Pax added a number & squat up to 60.

American Hammers – 30 (IC)


Ditka, his wife and in-laws still grieving the loss of his beloved FIL, Mike. Encouraged by his life and his discipline to lead and serve his family well. Learning to move forward now after his legacy.

Naked Man Moleskin:

*30 double merkin burpees was a bit much and the Q shortened it to 15 (equally 30 push-ups). Mumble chatter from those who had already completed 20, and the Q was reminded “if you can’t do it yourself, don’t expect others to do it”. Thanks Ditka. Lessons learned y’all.