AO: Abduction

When: 11/19/2022

PAX:

Number of Pax: 4

Pax Names: Bunsen, Flo, Go Blue!, Pythagoras,

Number of FNGS:

FNG Names:

QIC: Flo


The BackBlast:

Intro:

It was a fine brisk Morning, YHC was glad to be back in the gloom after some time off while my family and I fought the sickness.  Was joined by Bunsen and Go Blue on awesome fellowship EC ruck.  Was pleasantly surprised to see Pythagoras ruck running to catch up as we reached the half way point.

YHC went down rabbit hole recently on youtube and learned about the impressive PE program at La Sierra HS back in the 60’s and was inspired to craft a workout in the spirit of what was done there.  Shared link w/PAX on Slack showing how impressive the results of this program were.

Warm-o-Rama:

The La Sierra Warm Up

  •  8 Count SSH x 5 (IC)
  • Merkins x 5
  • 8 Count Don Quixotes x 5 (IC)
  • Merkins x 5
  • 8 Count Tow Touches x 5 (IC)
  • Merkins x 5
  • 50 x Straddle Hops (Bottom half SSH) (OYO)
  • Merkins x 5
  • 50 x Stride Hops (front back feet switch) (OYO)
  • Merkins x 5
  • 50 x Bunny Hops (OYO)
  • Merkins x 5
  • 8 Count Squat Trust x 5 (IC)

The Thang:

Circuit 1 -4 sets

  • Squats x 20
  • Merkins x 15
  • Dips x 15

Partner Carry – went up the incline near the bridge, took break then same PAX carried partner down incline switched at bottom

Circuit #2 – 4 sets

  • Bridges x 20
  • Calf raises x 50
  • Mountain Climbers x 20

Suicide Sprints – Up same incline as partner carry

6MoM:

  • 4 count Flutter x 20 (IC)
  • Broken Bicycle x 10 (IC)
  • Plank – 60 sec
  • American Hammer x 20 (IC)

COT:

Announcements:

  • Details for Turkey Burner III to drop on Slack early this week
  • Planksgiving III  this coming week at the Swanson
  • The Everlasting Man Part II 12/17 1pm Timnath Beerwerks
  • New Rando dropped, check Slack and GET AFTER IT!!!!!
  • Prayed for Bunsen’s sister, all those battling addiction, those who experience stress and difficult memories as the holidays come up.  Prayed for Gump and his family as well.

Naked Man Moleskin:

This was a tough workout, definitely gassed me.  It was an honor and privilege to both lead and suffer along side such a great group of men