AO: Abduction

When: 06/11/2022

PAX:

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:

Intro:

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

Warm-o-Rama:

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

Sprints

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

6MoM:

60 Sec Plank

American Hammers x 20 (IC)

COT:

Announcements

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: