AO: Abduction

When: 05/29/2021

PAX:

Number of Pax: 9

Pax Names: Bunsen, Ditka, Excitebike, Flo, Forest Gump, Go Blue!, Ice Man, Short Circuit, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Short Circuit


The BackBlast:

Intro:

Time to run through the Short Circuit again, just to keep the lads alive and kicking…

Warm-o-Rama:

Something. I forget…

The Thang:

The “Short Circuit” is a series of exercises repeated three times, with running in between. Here’s how it went down.

  • First Station of exercises
    • 10 x SSH (IC)
    • 15 x Merkins
    • 20 x Squats
    • 26 x Plank Jacks (should have been 25, but that’s awkward)
    • 10 x Burpees
  • Running, with stops for:
    • Bonnie Blairs
    • Carolina Dry Docks
    • LSF
    • Monkey Humpers on the Hill (only on the way back)
  • 50 yard lunge walk
  • Second Station of exercises (see above)
  • Running (with pain stops)
  • Interlude:
    • There’s nothing that invigorates a tired spirit more than a little competition. So we made two lines and did a “Tunnel of Love” race ~ 50 yards. It’s not important who won (*cough not us *cough)
  • Third Station of exercises (see above)

6MoM:

  • American Hammers x 20 (IC)

COT:

  • Friday (06/04) – ExciteBike will be hosting F3 Family Firepit Fun Night
  • Tri-Delt will be doing The Murph every Monday at Troutman Park; 0530 start. Come get some.
  • We need Q’s! Step up, sign up, come lead!
  • #TAP for Ditka’s FiL – still recovering from a stroke, and going through Rehab

Naked Man Moleskin:

  • Eleven!