AO: Abduction

When: 08/13/2022


Number of Pax: 6

Pax Names: Bunsen, Downhill, Forest Gump, Minnow, Shower House (Downrange),

Number of FNGS: 1

FNG Names: Minnow

QIC: Downhill

The BackBlast:


Had an FNG and a downrange PAX.  Great fellowship and fun changing a flat after coffeteria.


Mosey up to the high school

Sun Gods IC x 11

Reverse Sun Gods IC x 11

Over Head Claps IC x 11

Side Straddle Hop IC x 20

The Thang:

On your own, PAX start at home base mosey to 1st base.  At first base complete 15 leg workouts, then mosey to second base.  At second base complete 30 core workouts, mosey to third base.  At third base, complete 45 upper body workouts.  Mosey home.  Then sprint to first, mosey around the bases to home.  Then sprint to second, mosey around the bases to home.  Then sprint to third, then mosey around the bases to home. Then sprint all the bases.  Repeat for 5x.

1st base

-Bonnie Blairs

– Squats

– Star Jumps

– Apollo Ohnos

– Jumps Squats

2nd Base



– American Hammers

– Box Cutters

– WWII Sit Ups

3rd Base

– Merkins

– Shoulder Taps

– Plank Jacks

– Curls w/ rucks

– Bear crawl to home Plate

Used extra 8 mins to do step ups w/ rucks in preparation for Chad 1000


30 count leg hold

American Hammer IC x 16


YHC led us in prayer for Jay’s recovery, Shower Houses travel, and returning to school for all.

Naked Man Moleskin:

Mumble chatter was at a minimum, as PAX relished the pain of the main thang.  Felt very privileged to do this repurposed exercise.