AO: Abduction

When: 04/23/2024


Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:


The BackBlast:

AO: ao_abduction
Q: Bunsen
PAX: Cohiba, Legs, ODD JOB, Flo, Disco, F3fastimes, Mr. Hankie, Bunsen, Ricky Bobby, Tinker Toy
FNGs: 1 Tinker Toy
This workout routine was gifted by Rollbar (F3 Omaha) in the early days of F3 Fort Collins and YHC loves it so much, it comes back once or twice a year. The night before had lots of showers so the field of play was nice and wet. Good times for a brisk early spring beatdown! Following introductions, disclaimers, mission statements, PAX were ready for…

In a large circle,
SSH x 20 IC
String Rippers x 10 IC
Sun Gods x 10 IC (hold)
Reverse Sun Gods x 10 IC (hold)
Overhead Claps x 10 IC (hold)
Seal Claps x 10 IC (hold)
Cherry Pickers x 10 IC (recover….ahhhhh)

Mosey to the field for…

8 Cones were set up in a rectangle (4 per side), roughly 20 yards apart. Each cone had an exercise station, and the movement from station to station varied. The routine is as follows:
1. LBC x 10 IC
Lunge Walk
2. Mountain Climbers x 10 IC
Bear Crawl
3. Alt. Shoulder Tap Merkins x 10 IC
Inch Worm
4. Copperhead Squats x 10 IC
5. Crunchy Frogs x 10 IC
Army Crawl
6. Step-out Merkins x 10 IC
Crawl Bear
7. Burpees x 10 OYO
Reverse Lunge
8. Bonnie Blairs x 10 IC
Sprint to Station 1

Two rounds were completed! PAX moseyed back to the flag for…

Plank hold (unknown time to PAX, but it was 1-min)
Box Cutters x 10 IC
Hello Dolly’s x 10 IC
American Hammers x 30 IC

Book discussion – 4/5 at Prost (5:30PM)
4-yr Anniversary workout – 4/6: bring food and all are invited to stay afterwards for fellowship.
Go Ruck Denver Challenge – 4/13 (check Slack for sign-ups, etc)

Blessings for PAX (present and out) and offering support to Flo for spiritual strength. Prayers for guidance and uplifting as many celebrate Easter on Sunday.

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