AO: Abduction

When: 04/17/2021

PAX:

Number of Pax: 6

Pax Names: Chick Flick, Ditka, Flo, Go Blue!, La Niña, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Flo


The BackBlast:

Intro:

Short Circuit, Ditka and YHC showed up early to take in a lovely sunrise and get in a EC Ruck.  Universal consensus was to hold off on starting the April Rucking Challenge and instead pick a Saturday later in the month to show up early and tackle all 4 miles at once.  Great fellowship was had and when we returned the Shovel Flag we were greeted by Go Blue on the bike.  Starting right at 7am YHC welcomed all the PAX, stated the mission, and gave the disclaimer, then had all PAX hold Al Gore while we waited for Chick Flick rollin’ in hot.

Warm-o-Rama:

•Merkin x 15 (IC)
•Squats x 20 (IC)
•Sun Gods x 10 (fwd/rev – IC)

The Thang:

1.Just Keep Moving – Had cones set up in a rectangle Pax started at 1 corner and…

  • Bear crawl to next cone then calf raises x 50
  • Hop n’ Roll (Summersault and broad jump) to the next cone then shoulder taps x 20
  • Sprint to agility ladder and do agility drill then sprint to next cone* and do SSH x50
    • 1st Round forward run both feet hit each hole
    • 2nd Round standing to the side of the ladder step diagonally both feet in the next hole then step both feet backward out of the ladder and repeat till end of ladder
    • 3rd Round one foot in one foot to the side, jump switch feet slowly working down each rung of the ladder
    • 4th Round Lateral shuffle starting on one side both feet out, moving into ladder both feet in and then both feet on other side of ladder
  • Karaoke switching at the midpoint then plank jacks x 20

Pax completed 4 rounds and at risk of mutiny if PAX had to do anymore Hop n’ Roll YHC called an end to this portion of The Thang.

For the second half of The Thang YHC brought back an oldie but a goodie from one of my previous Qs.  17 minutes of EMoM all started out with 6 of the below exercise and moved up or down by twos based off when during that one minute round they finished.

  • Dips
  • Box Jumps
  • American Hammer

6MoM:

•Plank – count of 60
•Rowers x 15 (IC)
•Side Plank Twists x Rt 15 / Lt 16 (IC) **
•American Hammer x 26 (IC)

COT:

Announcements

  • May 1st – F3 Colorado Springs will be celebrating their 3 year anniversary and have invited the PAX of Fort Collins to join them for a 7:00am CSAP event where they will be conquering The Incline…   Anyone who is interested in attending reach out to Short Circuit, if enough interest may orchestrate a clown car.
  • Rando 4-21 will be live as soon as Go Blue! posts it which he advised he would do later today.
  • We need men to sign up on the Q sheet***

Prayer requests

  • Prayers to Ditka’s father-in-law (Mike) and family.
  • Prayers to Tri-Delt and Excitebike’s sister and family.

Naked Man Moleskin:

*Not a lot of sprinting going on…

**Don’t challenge me…

***There may or may not have been threats of more Hop n’ Roll and or an hour of just squat jumps if no one signs up to take the Q for abduction…