The BackBlast:

Intro:

YHC was looking forward to leading and serving at Abduction, with an opportunity to present both a customized coupon as well as new #shovelFlag for Abduction’s newest Site Q: Ditka.  With my cheeky shenanigans in play, the day’s workout coupons were setup for The Thang, a light stretch was had with Ellie Mae (along with some discussion of a missing Weinke).  Once the disclaimer was disclaimed, our FNG was present and accounted for, and the PAX were ready to roll (along with Helen’s #hound Milo), we ran around the park for…

Warm-o-Rama:

• SSH x 20 (IC)
• CH Squats x 15 (IC)
• Sun Gods x 10 (IC; wind/unwind)
• Chinooks x 10 (IC)
• CH Merkins x 15 (IC)
• Peter Parkers x 10 (IC)
• String Rippers x 15 (IC)
• Monkey Humpers x 15 (IC)

The Thang:

The Thang was broken into two parts (each more horrible than the next)…

Part 1 – Burpee Broad Jump

PAX were instructed to Burpee Broad Jump the entire length of a field of grass, and back.  Many noises* were heard; not all of them pleasant.

Part 2 – The Four Horsemen

Four stations, each with an exercise followed by burpees (the number of which is based on the round you’re on – first round one burpee, second round two burpees, etc.)

• Station 1 – 15 Merkins
• Station 2 – 25 Squats
• Station 3 – 25 Carolina Dry Docks
• Station 4 – 20 BBSU

Everyone made it through three rounds before YHC called for an “Omaha!” to pick up the six, and do one last round with all PAX together**, before ending with five burpees.  This whole time, Milo (Helen’s #hound) was an excellent bystander, being leashed to the Fire Hydrant***

To top off The Thang, the PAX paired up and did three rounds of hill sprints toward the high school as a form of encouragement and motivation (#crowdPleaser), before running back to the #shovelFlag for…

6MoM:

• Plank (60 ct.)
• Crunchy Frogs x 15 (IC)
• Plank (90 ct.)
• LBC x 25 (IC)
• American Hammer x 15 (IC)

COT:

• Welcome to Forrest Gump (FNG Jac Crenshaw); it was great connecting with you during the workout and after for coffee; we’re better because you’re with us, and hopefully you’re better because we’re here with you…
• Continued thoughts and prayers for Go Blue! and family – his daughter Ella should be coming home (hopefully) this week.  Check the Slack Channel for a 3rd F opportunity to make a meal for him and his M during this time.
• It was great to be able to hand off a newly formed #shovelFlag and personalized coupon to Ditka for stepping in to lead Abduction.  Looking forward to seeing your leadership on display at our #mothership brother…

Naked Man Moleskin:

• * Most of these noises were from Googan, unleashing some of his best Midwife Noises upon the PAX.  YHC had a hard time getting through this part of the workout due to involuntary laughter.  Way to keep us chuckling Googan.
• ** Again, Googan demonstrating his grunty noises whilst keeping count; #topShelf
• *** A local friendly may have argued that Milo wasn’t “comfortable” being tangled up in his leash on the fire hydrant.

It was an honor and a privilege to lead you men at Abduction.  Aye!