AO: Abduction

When: 07/09/2022

PAX:

Number of Pax: 5

Pax Names: Ditka, Downhill, Flo, Forest Gump, Vinnie,

Number of FNGS:

FNG Names:

QIC: Forest Gump


The BackBlast:

Intro:

Q cutting it close to making it on time. Disclaimer noted.

Warm-o-Rama:

Quick capri lap to get the PAX nice and warmed up. Moseyed on over to a nearby field for SSH, High Knees, & Windmills. Then moseyed on over to the large field for The Thang.

The Thang:

Q introducing a workout he stole from F3NOLA, changing it up a bit. Tabata style workout with 6 rounds. Each round with 50 seconds of work, 10 seconds rest, then 30 seconds rest before the next round.

Tabata #1: Bobby Hurleys, Speed Humpers, Low Slow Squats, Bolt 45s (3 sets of 15 – squat 1/2 way, then up; then start 1/2 way and squat, then full squat), Forward Lunges, Backward Lunges, Tuck Jumps. 2 Rounds total = each exercise twice for 50 seconds on, 10 seconds rest.

Tabata #2: *Double Merkin Burpees, Mountain Climbers, Shoulder Taps, Merkins, T-Merkins, Merkin Roll, Dips on the ground. 2 Rounds total = each exercise twice for 50 seconds on, 10 seconds rest.

Tabata #3: **LBCs, Flutter Kicks, Starfish Crunch, Captain Thor (1 BBSU + 4 AH), Plank Dips (side to side), Box Cutters, Pickle Pointer (now named, Little Blue Pill). 2 Rounds total = each exercise twice for 50 seconds on, 10 seconds rest.

6MoM:

25 American Hammers (AH)

COT:

Gump’s dad started Immunotherapy this week.

Go Blues fam – overcoming illness. Had to take baby to ER this morning.

Naked Man Moleskin:

*So much mumble chatter today. Lot’s of talk about “that’s what she said”, “pump pump quiver”, etc. Also several mentions of Gump being the Q that is “silent but deadly” with beatdowns. This beatdown was especially challenging for all PAX, hence all the mumble chatter to help keep our spirits high.

**Pickle Pointers are now officially named the Little Blue Pill or LBP. Debate on also naming this exercise, Pump Pump Quiver. I guess you would have had to of been there.

***For those that missed the references to “It’s Business Time” – here is a sweet video to help you understand those references. https://youtu.be/WGOohBytKTU

F3 Fort Collins