AO: Abduction

When: 04/23/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


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
COUNT: 10
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…

WARMUP:
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…

THE THANG:
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
Sprint
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…

MARY:
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

ANNOUNCEMENTS:
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)

COT:
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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