AO: Abduction

When: 01/21/2023

PAX:

Number of Pax: 6

Pax Names: Bunsen, Disco, Ditka, Flo, Forest Gump, State Farm,

Number of FNGS: 0

FNG Names:

QIC: Flo


The BackBlast:

Intro:

Disco, Bunsen and YHC enjoyed a pleasant ruck with excellent fellowship.  Greeted by Ditka, State Farm and Forest Gump upon our return to the shovel flag.  YHC was excited to let the PAX know what I had planned for them as I knew Bunsen had already completed Lungapalooza 2.0 earlier that week plus everyone knows I don’t really need any reason to get excited for a leg day.

Warm-o-Rama:

  • Side Straddle Hop x 15 (IC)
  • String Rippers x 10 (IC)
  • Chinook Squats x 10 (IC)

The Thang:

  1. YHC set up circle of cones each with it’s own exercise, PAX had to travel from cone to cone until they completed prescribed amount of each exercise.  First round was 5, each subsequent round added 5.
    1. Squat Jumps
    2. Monkey Humpers
    3. Imperial Squat Walkers
    4. No Surrender
    5. Pulsing Lunges (each leg)
  2. The Wall
    -One PAX does 10 squats
    -Second PAX holds wall sit
    -Flapjack until both pax have completed 100 squats
  3. Back to the cones, this time 10 of each exercise
  4. 100 Pace Lunge Walk
  5. Back to the cones, this time 15 of each exercise
  6. Upper Body Pyramid
    1. 20 Dips
    2. 15 Dry Docks
    3. 10 Merkins
    4. 5 Burpees
  7. 100 Step Ups

Last minute offered some Broga if there was a volunteer, Gump stepped up and lead us through some good stretching to finish up a brutal beatdown before we moseyed to Mary

6MoM:

  • Side Plank Twists x 10 each side (IC)
  • American Hammer x 20