AO: Abduction

When: 12/09/2023

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_abduction
Q: Disco
PAX: Flo, Bunsen, Pythagoras, Ditka, Shrimp Boat
FNGs: None
COUNT: 6
WARMUP:
• Mosey
• 15 Side Straddle hops
• 15 Merkins
• 15 Mountain Climbers
• 15 sun gods
15 Reverse sun gods

THE THANG:
6 stations, 25 yards apart and two rounds of:

• Peter parker Pushups
• Burpees
• Squats
• Flutter Kick
• Lunges
• Overhead Press

MARY:
2 – 2 minute planks
25 big boy situps
25 Monkey Humbers
25 American Hammers

ANNOUNCEMENTS:
Monday, Dec 11 Happy Hour Fellowship, Place and Time: TBD
Jan 13: F3 Holiday Party
January: Polar Plunge
Dec 21: Start of Denver workout challenge
COT:

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