AO: Abduction

When: 02/06/2022


Number of Pax: 5

Pax Names: Bootleg, Bunsen, Excitebike, Flo, Forest Gump,

Number of FNGS: 0

FNG Names:

QIC: Flo

The BackBlast:


It was a cold morning with a gorgeous sun set for Excitebike, Bunsen and YHC to enjoy during a great EC Ruck.  As we approached the flag Bootleg was waiting for us and we were soon joined by Forest Gump.  The cold did not deter these strong men from taking up the challenge to improve themselves through mutual suffering.  Due to no Q signed up to lead this week YHC stepped in last minute with a beatdown of familiar “favorites” and some new exercises hot off the Exicon.  Disclaimer and mission were stated then we got after it…


  • Superman Yellow Sun (forward) and Red Sun (Reverse x 10 (IC) Red
  • String Rippers x 10 (IC)
  • Chinook Squats x 10 (IC)
  • Moon Gods x 10 (IC) each side *

The Thang:

Moseyed to restroom pavilion each Pax completed 10 Swirleys (One Pax holds the other’s legs while they do push-ups in handstand position)

Leg Blaster x 2**

  • Squats x 20
  • Lunges x 20
  • Bonnie Blairs x 20
  • Jump squats x 10

Flo’s Dora

  • Round 1 – 100 Merkins
      • P1 10 Merkins
      • P2 Hold High Plank
      • Continue switching back and forth until partners had combined for prescribed reps for that round
  • Round 2 – 200 BBSU
        • P1 20 BBSU
        • P2 Banana Hold
  • Round 3 – 300 Squats***
          • P1 25 Squats
          • P2 Hold Al Gore or Wall Sit

Leg Blaster Final Round


Plank x 60 sec

Broken Bicycles x 10 (IC)

Plank x 20 sec

American Hammers x 21 (IC)



  • We need people to sign up to Q, specifically abduction
  • Rando 1/22 is live…Get Some!
  • Date coming for next book discussion, this month’s book is A Sever Mercy.  See Slack or reach out to Flo for more details
  • March is F3 Mental Battle Month, YHC will be Qing a beatdown looking to others to get involved with setting up challenges or finding other ways to help highlight this important topic
  • February Run Challenge, set a goal grab a battle buddy and get your name on that Challenges Spreadsheet

Praised the Lord for all the men of F3, raised up Bunsen’s M and Forest Gump’s father who the Lord has been helping to heal, God is Good.

Naked Man Moleskin:

* Definite crowd pleaser

** YHC took pity on the Pax who were clearly hurting and not ready for more rounds of this crushing leg routine, originally planned 3 rounds here but advised Pax we would stop at 2 with the expectation of finishing up prior to Mary

*** Had to call Omaha for time, needed to make sure we could finish that 3rd Leg Blaster round


As always it was an honor and a privilege to lead such a great group of men.