AO: Abduction

When: 07/18/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_abduction
Q: Legs
PAX: Bunsen (F3 FoCo Nant’an), Pythagoras, Friar Tuck, Goldwatch, Highstick, Friar Tuck
FNGs: 1 Friar Tuck
COUNT: 6
Got an EC ruck in with @Pythagoras and @Bunsen and arrived at 0600 to see another truck and two unfamiliar PAX at our shovel flag. We quickly discovered we had 1 Downrange PAX, @Gold_Watch, who had brought his son , High Stick. WARMUP:

WARMUP:
Mosey
windmill IC x10
Plank Jacks IC x10
Sun Gods IC x 10
Reverse Sun Gods x 10

THE THANG:
“The Motivator Brought Coupons”
25m lanes (one PAX coupon carries down and back and other 2 PAX execute the exercise for that round
Round 1 – Derkins (Elevated Merkins)
Round 2 – WWIII BBSU
Round 3 – Overhead Arm Press (Skull Crushers)
Round 4 – Dirty dogs (switch legs every 10-20reps)

MARY:
American Hammers IC X 20
Heels to heaven IC x 10 (leg lifts)
Flutter Kicks IC x15
Spread them / Together
Flutter Kicks IC x15

ANNOUNCEMENTS:

COT:
Bonus Round of Motivators (10-9-8-7)
Q talked about this week’s Qsource Q3.11 – Contentment

Q closed us in a prayer

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