AO: Abduction

When: 06/07/2020

PAX:

Number of Pax: 5

Pax Names: Ditka, Forest Gump, Go Blue!, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Go Blue!


The BackBlast:

Intro:

Another beautiful morning at Abduction, another solid beat down. First time leading, so YHC decided to mix things up, introducing all to Sally, using some new park props, and making everyone feel just how long a minute can be. Inspired by amazing* music and the drive to better themselves, the PAX came through stronger in the end!

Warm-o-Rama:

  • SSH (x20 IC)
  • Sun Gods (x10 FWD, x10 REV, IC)
  • Merkins (x15 IC)
  • String Rippers (x15 (IC)
  • Toy Soldiers (x10 IC)
  • Mountain Climbers (x15 IC)

The Thang:

  1. Sally – To the tune of Moby’s Flower, high plank on “bring Sally up”, low plank on “bring Sally down” for the duration of the song.
  2. Baker’s Dozen – Four stations of 3 exercises each. Each exercise is 1 minute long. Bonus exercise at the end.
    Station 1 – Super skaters, Carolina dry docks, side lunges.
    Station 2** – Decline Merkins, Step ups, Incline Merkins.
    Station 3 – Side step ups, dips, sumo squats.
    Station 4 – Side plank, Groucho walk, Inchworm***
    Bonus – Inchworm rep winners moseyed to the end of the field while others put in some quality wall squat time.

COT:

A little G & G – Gratitude and gratefulness. YHC reminded all that there’s a lot of stresses in our lives these days. 2020 has been a crazy (and stressful) year so far. It’s important to remind yourself of things you are grateful for. It will not only uplift your spirits but also those around you. YHC dished out some homework for the PAX this week – take 3 minutes every morning and think hard about 3 things you’re grateful for and why. You’ll be a better man for it.

“Things turn out best for people who make the best of the way things turn out.” – John Wooden

Naked Man Moleskin:

* Short circuit expressed his displeasure only to have the volume turned up.
** Missed Googan today, but his midwife noises did come out by Station 2 of the Baker’s Dozen.
*** Team Short Circuit and Forrest Gump put a whoopin’ on Team Doubtfire, Ditka, and Go Blue to send them to the wall for some bonus wall squat time.

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