The BackBlast:

Intro:

One year of Abduction … and oh what a year it was. A lot has gone wrong in the year since Abduction started, but the fitness, fellowship, and faith demonstrated by the PAX at Abduction all year was a shining light keeping us all together and bettering ourselves and each other. We certainly missed our Nant’an on this day due to a battle with food poisoning*, but we adapted and pushed ourselves to our limits, coming out better for it. A dual-Q beatdown ensued, given by Ditka and Go Blue, beginning with Ditka and the …

Warm-o-Rama:

• SSH, x15 IC
• String Rippers, x15 IC
• Sun Gods, x10 IC, FWD/REV, straight to …
• Chinooks, x10 IC, CW/CCW, straight to …
• Seal Claps, x10 IC
• Merkins, x15

The Thang:

• Miracle 11s
  • A mix of 11s and a suicide drill.
    • PAX lined up on the 1st tree line and bear crawled to 2nd tree line for 10 merkins / 1 squat. Backpedaled back to 1st tree line for 9 merkins / 2 squats.
    • Bear crawl to 3rd tree line for 8 merkins / 3 squats. Backpedal back to 1st tree line for 7 merkins / 4 squats.
    • Rinse and repeat to 1 merkin / 10 squats.**
• The “Karen”
  • PAX lined up in wall squat on the wall, passed 30# cinder to the end of the line and back. Rinse and repeat. We did two sets, down and back 4 times***, then down and back 5 times. #TCLAPs to the PAX for pulling together and accomplishing the goal together!
• Sally
  • PAX circled up for the duration of Moby Flower. On “bring sally up”, PAX moved to high plank, on “bring sally down” PAX moved to chill-cut plank … 3.5 minutes of pain.
• Four Horsemen
  • Four stations, each with an exercise followed by burpees (the # of burpees depends on what round you’re on – 1st round one burpee, 2nd round two burpees, etc.). Stations separated into a square with 50 yard sides.
    • Station 1 – 15 Merkins. Sprint to …
    • Station 2 – 25 Squats. Side shuffle to …
    • Station 3 – 25 Carolina Dry Docks, Back pedal to …
    • Station 4 – 20 BBSU. Side shuffle back to Station 1.
  • PAX made it through 3+ rounds before Omaha was called.****

6MoM:

• LFL Routine. x10 IC of each with no break. 3 sec break. x15 IC of each with no break. 3 sec break. x20 IC of each with no break. *****
  • LBCs
  • Freddy Mercury
  • LSFs
• American Hammers, x20 IC ******
• Body Destroyers x5 IC

COT:

• Announcements
  • SHOVEL FLAG HANDOFF! Ditka passes the Abduction shovel flag to Flo. Thanks for your leadership the past year Ditka!
  • Rando 03-21 has a few more days. Get it in!
  • April challenge. Plank jacks!
• Prayer requests
  • Prayers to Ditka’s FIL and family.
  • Prayers to Tri-Delt and Excitebike’s sister and family.
  • Prayers to Excitebike’s small group friend and family.

Naked Man Moleskin:

* Hope it wasn’t the bagels and cream cheese at work :/

** Ewweeee, those bear crawls 🙁

*** Excitebike’s legs were shaking so bad YHC thought he may be having a seizure. Then he just collapsed (but eventually recovered).

**** Some PAX made it through a full 4 rounds, but YHC spotted some “baby squats” going on.

***** That was a rough one. Lots of groans.

****** No, YHC will not go past 25.