AO: Abduction

When: 07/30/2022

PAX:

Number of Pax: 5

Pax Names: Bootleg, Bunsen, Ditka, Forest Gump, Go Blue!,

Number of FNGS: 0

FNG Names:

QIC: Bunsen


The BackBlast:

Intro:

A relatively cool morning with hints of a bright, summer day greeted PAX at Abduction while a few came rolling in hot for what was sure to be a fun and hard workout. Introductions, mission, and disclaimers were made. YHC kept the PAX at the flag for a cool minute to roll through:

Warm-o-Rama:

SSH* x 10 IC

Thigh stretches right leg / left leg x 10 count

Abe Vagoda x 10 IC

String Rippers x 10 IC

The Thang:

It’s go time: PAX were led through various stations, along with delicious transition points. Station 1 was legs, and happened to be at the shovel flag.

Calf Raises – IC x 13 toes pointed out, x 13 regular, x toes pointed in**

Squats – IC x 20

Speed skaters – IC x 15 right leg, x 15 left leg

Jump Squats – On Q x 20

Bolt 45s – On Q

Mosey to shake the legs off and circled up for a transition:

Burpees – On Q x 15

Mosey to station 2! Time for a little Cardio.

PAX paired up. PAX A ran the width of the grass field suicide style (4 touches: down/back/down/back) whilst PAX B did butterfly crunches. Flap jack. 3 Rounds.

Mosey back to transition:

Burpees – On Q x 15

Mosey to Station 3. Upper body must be feeling neglected.

PAX partners remained together for treehouse merkins: PAX hold plank while not doing merkins. PAX A does 1 merkin, PAX B does 2 merkins, PAX A does 3 merkins, etc. up to 10 and then back down to 1.

Mosey to transition:

Burpees – On Q x 10***

Mosey to the edge of the park, where there seemed to be a lot of bystanders, joggers, and walkers. Perfect for…

Monkey Humpers – IC x 20

PAX moseyed around the park back to the area of transition:

Burpees – On Q x 10

Mosey back to the flag, where it all began for Station 5.

Horse Stance – hold for 1 minute.

6MoM:

Freddie Mercuries – IC x 10

Plank – hold for non-descript time: normal, left side, right side, on elbows

American Hammers – IC x 20

COT:

Be The Buffalo. Many antelope will scatter at the first sign of trouble (Big Cat, storm, etc). And they will run as hard as they can. The weak or young are left behind, often participating in the food chain! But the buffalo will do things differently. They run AT the storm, effectively pushing through the front to get to calmer times sooner. They will circle up, putting young and weak in the middle, while the big, strong males and females are on the outside to protect the herd. We need to be the buffalo. If you are strong, stay on the outside, pick up your fellow man and protect them! Make our community stronger!

Naked Man Moleskin:

* YHC almost confused himself and PAX as I started to get into position for string rippers and called out SSH

** PAX got some laughs out of how ridiculous we must have looked. But the calves were on fire!

*** treehouse merkins lit PAX up (at least YHC) and some reprieve was granted.

F3 Fort Collins