AO: Abduction

When: 06/11/2022


Number of Pax: 7

Pax Names: Bootleg, Bunsen, Disco, Downhill, Flo, Forest Gump, Reboot,

Number of FNGS: 1

FNG Names: Disco

QIC: Flo

The BackBlast:


Bunsen was the strong man who went for a solo EC ruck.  YHC was busy with getting my dog Maple on her lead, I brought her down early so my M could bring the 2.0s for the family workout to follow the main beatdown.  Gave me plenty time to lay out the instruments of pain necessary for the Pentagon of Pain


5 Burpees

10 Mekrins

20 Squats

SSH x 20 (IC)

The Thang:

YHC had cones set out in a Pentagon formation, along with a steel mace, dumbells, sandbag, and ruck.

First round 5 of slick, dumbell, ruck, sandbag, and mace exercise listed on cone (nd below)
Run a lap
Second Round 5 of first exercise and 10 of second listed
Run a lap
Third Round 5 of first exercise and 10 of second 15 of third
Run a lap

Exercises Slick :

5 Burpees


15 Merkins

Exercises Dumbells:

5 Scotty Bobs

10Skull Crushers

15 OH Press

Exercises for Sandbag:

5 Clean & Chase

10 Shoulder 2 Shoulder Press

15 Front Squats

Exercises for Steel Mace:

5 360

10 Spear Thrust (5 each side)

15 Ballistics Curls

Exercises for Ruck:

5 4 Count Flutter Kicks

Farmers Carry

15 Ruck Curls


60 Sec Plank

American Hammers x 20 (IC)



We need Qs at all AOs

Man’s Search for Meaning Discussion 7/12 or 7/14 let Flo know if you have preference, YHC will be solidifying date this week.  Will still be 1730 at Timnath Beerwerks

June Challenge is live:

1- Attend at least one workout at all FoCo AOs
2- Reach out to a fellow PAX and bring them to a workout
3- Make time for fellowship with a fellow PAX
4- Do the rando challenge

Naked Man Moleskin: