AO: Abduction

When: 11/14/2021

PAX:

Number of Pax: 4

Pax Names: Bunsen, Flo, Forest Gump, Vinnie,

Number of FNGS: 0

FNG Names:

QIC: Flo


The BackBlast:

Intro:

YHC was not planning on leading today’s workout but after no one else signed up this week so during my day off on Friday since daycare was closed I started kicking around some ideas for a beatdown for those who felt strong enough to brave the Gloom.  Met with Bunsen for an EC Ruck, had some great discussion and Fellowship.  When we made it back to the ShovelFlag was happy to see Forest Gump and the return of Vinnie.

Warm-o-Rama:

  • Side Straddle Hop x 20 (IC)
  • Windmills x 10 (IC)
  • String Rippers x 10 (IC)
  • Sun Gods x 10 (IC) then reverse
  • Monkey Humpers x 20 (IC) *

The Thang:

Climbing the Mountain – Legs:
Pax sprinted from starting line to first cone  performed 2 squats then lunge back to start line.  Once back at the starting line sprinted to second cone performed 4 squats then lunged back to starting line.  Pattern repeated until Pax reached 5th cone and did 10 squats then went in descending order.

Moseyed over to picnic tables for three Rounds of:
20 x Dips
15 x Dry Docks
10 x Merkins
5 x Burpees

Hold the Two Towers:**

YHC grabbed his 60lb sandbag.  One Pax carried sandbag from between the Two Silos (towers) in the playground across the nearest bridge and did 10 squats while the rest of the Pax held wall sits.  Once Pax with sandbag completed his squats and came back to the playground silos he dropped the sandbag, joined the Pax on the wall, and a new Pax picked up the sandbag.  Continued on this way until all Pax had picked up the sandbag.

Climbing the Mountain Part 2 – Upper body:
Same as above except instead of squats did merkins and instead of lunges did bearcrawls.

Pax crushed this beatdown so efficiently we had plenty of time for some cardio so we went on a little Indian Run.

6MoM:

  • 30 sec Hollow Hold
  • 1 Knee Double Crunch x 10 (IC) ***
  • 60 sec plank
  • American Hammer x 20 (IC)

COT:

Announcements

  • We need people to sign up to Q – any and all work outs currently available, plenty of willing and available Co-Q’s from the leadership team if anyone is looking for someone to share the job with.  Bunsen is running a contest for this quarter, the PAX with the most Qs gets a supposedly new never before worn F3 Fort Collins t-shirt!
  • Rando 10/21 is live, get after it and post your times in the #Challenges channel on slack
  • We always encourage men to look to serve their community, in that light Go Blue! will be taking donations for the Fort Collins Rescue Mission at all AOs all month, for more info on what is needed and other ways to donate check out the #3rdF channel on slack for details
  • Swanson prior to Thanksgiving we will have the return of Planksgiving…you don’t wanna miss that beatdown!
  • Gobbler Challenge – to be released the week of Thanksgiving, more details and sign up on the F3 Nation Slack, feel free to let me know if you have any questions
  • Turkey Burner II is coming up.  The morning after thanksgiving we will do a 12+ mile ruck.  This year will be set up as a Star Course to change it up a bit and expose people to what those events are like.
  • Great work to all those participating in the November No sweats or meats challenge till Thanksgiving, to those who haven’t started it is never too late to join in!

Prayer’s for Ditka’s father-in-law Mike who has been battling lung cancer and recovering from a stroke and now his condition has taken a turn for the worse.

Also prayer’s for my sons’ daycare provider Laurie Bean who was hospitalized Thursday morning with a sever kidney infection and is now home recovering.

Also prayers for hospital workers and first responders who have their hands full with Covid patients as the ICUs are filling up again.

As always it was an honor and a privilege to have the opportunity to lead such a great group of men.

Naked Man Moleskin:

* You know you did it right when you scare off a city employee who drove away pretty fast in his truck

** Completely made this up on the spot as I saw we were moving way too quickly through planned beatdown, also 3 rounds of upper body drills drained YHC way too much for climbing up the mountain upper body

*** I struggle at good F3 names for exercises, hat tip to Forest Gump for calling out the name Banana

**** Still highly effective, definite #suckfest

 

F3 Fort Collins