AO: Abduction

When: 08/01/2020


Number of Pax: 7

Pax Names: Bunsen, Dingo, Ditka, Go Blue!, Ice Man, Short Circuit, Tri-Delt,

Number of FNGS: 1

FNG Names: Dingo (Ice Man's 2.1)

QIC: Bunsen

The BackBlast:


It was a beautiful morning, crisp air, and dew on the ground…perfect day for YHC VQ-day! I promised a theme throughout the #beatdown to sprinkle Easter Eggs so the crew could get to know me a bit more. YHC figured if people knew who I was then they wouldn’t hate me as much for the fury I was about to bring down! We also welcomed Porter Carson, Ice Man’s v2.0 (age 12) to The Abduction. He was excited to go and certainly set the tone for a positive experience. YHC ran through the F3 mission statement and disclaimer and was glad to have written it down or I would have alligator-brained it for the better half of the morning! With the short and sweet intro knocked out, we MOSEYED through the soccer fields for the…


Circled up for

SSH (x30)

Merkins (x16)


A little twist on String Rippers to include an 8-count pace through a star formation (x5)

YHC informed the group that in his heart, he is a people pleaser, so I wanted to round out the WoR with…

Crowd Pleasers (Merkin/Groiner combo) 1, 2, 3, 4, 3, 2, 1 pyramid

We moseyed back to the flag, where joyful coupons awaited the team!

The Thang:

YHC was a movie buff in his youth, and one of his favorites involved Tom Cruise…and YHC is so jealous of Ice Man’s F3 name!! So, Iwe bagan with:

Top Gun (10-minute continuous circuit of 10 reps with the coupon: Curls, Row, Dead Lift, Overhead Press, Lunges. Every minute, the group enters “The Danger Zone” and drops for 3 burpees.) Omaha after 8 minutes.

Moseyed across the field to explain YHC is a Jayhawk alum and as such wanted to celebrate the most famous Jayhawk of all: Wilt Chamberlain!! He once had a 100 point game, sooooo…

Wilt Chamberlain – sprints of 100 feet. At each end, perform 100 reps of said exercise, sprint back. (LBC, Squates, Flutter Kicks (each leg!), Lunges (50 each leg).

YHC has noticed he is about the most senior person (oldest) at the Abduction. While approaching “GET OFF MY LAWN!” status, YHC thought it might benefit to throw out a shout-out to the younger generation: Mellenials! This exercise was a team event and we paired up into groups of 2 with 1-3 man team. When all was said-and-done, we would have added all exercises and distances to…yup!…2000!

Mellenial – 1,000 meter field where team would run to the end and perform 100 reps (per team) of said exercise. As soon as first team completes, entire group proceeds to the next 1000 meter dash and exercise. Set included (SSH, Lunges, Merkinds, LBC, Mountain Climbers, Flutter Kicks, Arm Raises, Squats, Oblique Crunches, and finally….100 total from entire group of burpees).

We moseyed back to the flag for my last set. I always wanted to be a swimmer, but I wrestled instead…in honor of that heart felt desire, I introduced:

Individual Medley Each round lasts 1:30 (if you finish early, you got a breather). Round 1 was 5 reps of exercises, Round 2 was 6, etc. up to 10. Each round included (Burpees, Merkins, Flutterkicks, SSH).

6MOM – Since I have a Ph.D., I wanted everyone to enjoy

Dr. W (on backs, 1 rep is Hello Dolly, legs closed, legs up legs spread, raise up with hands between legs (the W), back down, close legs, lower legs). Omaha after 8.

American Hammer – 10 reps


FNG – Porter (Dingo) went all out and we were excited he joined today! Announcements – group provided feedback towards YHC (THANK YOU!!). YHC discussed being a servant leader in life (not just work, but at home, in life). As a leader, you are at the pinnacle of the triangle…but turn that triangle upside down! Being a servent leader is doing everything you can to bring people up, support them, make them successful. You are NOT to just tell people how things are to be done. Rather, ask what they need to be successful, and provide that.

We then closed in prayer. YHC expressed a view that we are all on a journey and a path. We are here to learn lessons, pay for our karma. Have faith, Gentlemen! Understand there is more than ourselves in this universe. Work hard to be a better person, enrich your life with intraspection.

Naked Man Moleskin:

YHC had a great time leading the #beatdown today! The pace was pretty aggresive, and I think everyone did very well, however an eye needs to be kept on the 6. Deltas include knowing the mission by heart and keeping cadence.