AO: Abduction

When: 09/09/2023

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_abduction
Q: Flo
PAX: Bunsen (F3 FoCo Nant’an), Downhill, Flo, Go Blue, Cohiba, Nancy Reagan, Bob The Builder
FNGs: None
COUNT: 8
WARMUP:

SSH x 20
String Rippers × 10
Monkey Humpers × 10
Sun Gods × 10
Chinook Squats

THE THANG:

Only 1 Minute – 4 ROUNDS:
Min 1: SB Box Step-ups
Min 2: Burpees Over SB
Min 3: SB Reverse Lunges
Min 4: Alt SB Plyo Push-ups
Min 5: Rest

Partner alternating between 10 Merkins and hold plank till both completed 100 Merkins

Partner alternating between 20 BBsit ups and banana hold till Omaha called

MARY:

Broken bicycles x10
American hammer x 25

ANNOUNCEMENTS:
– The Great Divorce discussion is this coming Friday 9/15 at Prost
– we will be pushing back our monthly happy hour in light of book discussion
– Save the date: 10/7 we will have a special abduction with a state of the region plus some other special festivities. Come for the beatdown and stay to hear what is up while enjoying on-site coffee and treats.
– Iron Pax is going on all month next weeks workout will drop 9/10, workout will likely be at The Swanson but keep and eye on slack for details
– The September Great Reset Challenge is going on all month. Check out the challenges channel for more info it’s next to late to give it a try

COT:
Prays for Pythagoras taking on his back to back GORUCK challenges
Prays for the family of Go Blue’s relative Colt who recently past.

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