AO: Abduction

When: 09/09/2023


Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:


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

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


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


Broken bicycles x10
American hammer x 25

– 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

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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