AO: Abduction

When: 06/14/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_abduction
Q: Bunsen
PAX: Forest Gump, Topless, Pythagoras, Go Blue, Bunsen, Mr. Hankie, Friar Tuck, Disco, Fiat
FNGs: 1 Fiat
COUNT: 9
YHC hadn’t Q’d at Abduction in a little while, so there were some butterflies! A new style of workout was in store for the PAX and there was an FNG coming, to boot (our exchange student from Italy, so stakes are high!!). Following a fantastic EC ruck, PAX were ready to roll! Introductions were made, disclaimers disclaimed, and missions stated.

WARMUP:
A brief mosey around half the park to get PAX warmed up and we made our way back to the shovel flag and circled up for:
SSH x 20 IC
String rippers x 10IC
Abe Vigoda’s x 10IC

THE THANG:
PAX grabbed coupons for
Part 1: The Gorilla Complex
Sequence is OYO, and PAX were instructed it was OK to pause and catch your breath between rounds, but to try and push through a whole round without stopping. All movements except merkins were prescribed with the coupon.
Rounds – 4
8 x bicep curls
8 x high pulls
8 x military press
4 x tricep extension
8 x merkins
Al Gore for the 6. Mosey to the picnic tables.

Part 2 – EMOM for your Health Gasser edition.
Rounds – 10
6 x box jumps
6 burpees

Mosey to the monkey bars.

Part 3 – The Grind – without rushing or allowing bad form to creep in, perform all 4 rounds in a deliberate pace without stopping for rest.
Rounds – 4

5 x HR merkins
5 x merkins
5 x clap merkins
3 x pull-ups
3 x mixed grip pull-ups
3 x chin-ups

Mosey to the flag.
Part 4 – The Shoulder Burner
Rounds – 1

without stopping, continue directly to the next sequence

10 x forward arm raise with thumbs up
10 x forward arm raise with thumbs up
10 x forward arm raise with thumbs up going up/thumbs down going down
10 x lateral arm raise thumbs up
10 x lateral arm raise thumbs down
10 x lateral arm raise thumbs up / cross arms over head
10 x military press (raise the roof, no weight)

MARY:
10 IC x Freddie Mercuries
10 IC x Broken Bicycles
10 IC x Flutter kicks
35 IC x American Hammers

ANNOUNCEMENTS:
Long Ruck OFF The Books planned for today – 18 miles. Meet at Abduction 1300 hrs
Summer Yeti Challenge starts Memorial Day – first CSAUP opportunity the first week in June. Stay tuned…
Peace Pipes Movie Night – Tonight! Check w Legs

COT:
Thanks for Grace as YHC almost forgot since we had an FNG to name (welcome Fiat!!). Prayers for all, mercy and guidance to make a positive impact and to serve our Lord!

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