AO: Abduction

When: 08/07/2021

PAX:

Number of Pax: 4

Pax Names: Chick Flick, Ditka, Flo, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Flo


The BackBlast:

Intro:

No one signed up to Q Abduction this week, but no fear YHC came up with an idea that may incentivize the PAX to “Step Up” to lead future beatdowns.  After a solo EC ruck was glad to see Ditka and Chick Flick at the Shovel Flag ready for a morning of glorious work.  Tri-Delt rolled in hot during disclaimer then we moseyed.

Warm-o-Rama:

  • Side Straddle Hop x 20 (IC)
  • Windmills x 20 (IC)
  • Mountain Man Poopers x 10 (IC)
  • String Rippers x 10 (IC)

The Thang:

  • Step Ups x 50 – 2 Pax had 60# sandbags.  All Pax continued doing steps ups on picnic benches until both Pax with sandbags had completed their 50.
  • Three Rounds of:
    • 20 x Dips
    • 15 x Dry Docks
    • 10 x Merkins
    • 5 x Burpees
  • Step Ups x 50 Switched which PAX had sandbags
  • Indian Run
  • Step Ups x 5050 Switched which PAX had sandbags
  • Three Rounds of:
    • 20 x Squat Jumps
    • 15 x Lunges
    • 10 x Side Lunges
    • 5 x Burpees
  • Step Ups x 5050 Switched which PAX had sandbags

6MoM:

  • Plank Routine – switched from each of the following planks with no rest between
    • 45 sec Plank
    • 45 sec L side plank
    • 45 sec R side plank
    • 45 sec chill cut plank
  • American Hammer x 20 (IC)

COT:

Announcements:

  • There are a group of PAX participating in the Fortitude 10k the morning of Labor Day
  • F3 Families this coming Abduction 8/14, regular beat down 0600, family workout starts at 0730

Opened up for Pax to share anything on their heart before moving into prayers, had some good discussion before leading us out in prayer.

Naked Man Moleskin: