AO: Abduction

When: 06/12/2021


Number of Pax: 9

Pax Names: Bunsen, Ditka, Flo, Full House, Ice Man, Short Circuit, Tri-Delt, Vegan, Vinnie,

Number of FNGS: 1

FNG Names: Vegan

QIC: Flo

The BackBlast:


It was a refreshingly cool morning when Short Circuit, Ditka, Bunsen, and YHC met up for some EC this morning.  We all went on a really nice 2 mile ruck complete with wildlife spottings.*  After some solid fellowship we met with Ice Man and his 2.0’s at the shovel flag as well as got to meet our new FNG (later named Vegan).


Started off with what some PAX commented as along mosey for YHC

  • Side Straddle Hop x 15 (IC)
  • String Rippers x 10 (IC)
  • Chinook Squats x 10 (IC)**

The Thang:

  • The Flo – 6 cones set up in a circle each one listing an exercise, PAX started at first cone with five reps of exercise then mosey to next cone.
    • Squat Jumps
    • Daft Punks
    • Monkey Humpers
    • Imperial Squat Walkers
    • No Surrenders
    • Pulsing Lunges
  • After the first round of The Flo we circled up for Global Warming -PAX hold Al Gore in circle shuffle clock wise, Q calls out exercises to be completed OYO ***
  • -20 SSH
    -20 Bonnie Blairs
    -5 burpees
    -10 Copperhead Squats
  • Round 2 of The Flo – add 5 reps (total of 10 this round) to everything except the Daft Punk Lunges
  • The Wall – after 2nd round
    -One PAX does 10 squats
    -Second PAX holds wall sit
    -Flapjack until together PAX pairings had all completed 100 squats
  • We were doing good on time so YHC lead PAX on short mosey to shake everything out
  • Round 3 of The Flo – add 5 reps (total of 15 this round) to everything except the Daft Punk Lunges
  • 100 Pace Lunge Walk
  • Round 4 of The Flo – add 5 reps (total of 20 this round) to everything except the Daft Punk Lunges
  • Had Ice Man lead us in a reverse mosey


  • Side Plank Twists x 10 each side (IC)
  • American Hammer x 41 (IC) ****



  • F3 family workout immediately following the workout.
  • Still time to complete the 5/21 Rando. See Challenges slack channel for more detail.
  • If you haven’t yet jump into the Suns Out Guns Out Challenge – details on slack, don’t worry if you missed getting your baseline just jump on in.  See Challenges slack channel for more detail.
  • Friday June 18th we are doing a D-Day Memorial workout at Spring Canyon Community Park.  It is a ruck based workout but if  you don’t have a ruck you can bring your own weight or we can modify, come on out challenge yourself, enjoy some fellowship, and lets remember all them men who gave their lives on D-Day 77 years ago.
  • Our brother and fearless leader announced that he will be moving back to the east coast, will be handing off Nantan responsibilities at the end of the month.  We will miss you brother but are excited for you in your journey and to hear about how you continue to accelerate in this next phase of your life.


  • Prayers for Vegan’s grandmother Agnes recovering from surgery
  • Prayers for Full House’s M in her pregnancy

Naked Man Moleskin:

*A red tailed hawk swooped down right in front of us then landed on a sign, it was AWESOME!

**Had a few people rollin in hot, better to join us late than to fartsack

***Didn’t take long before started to hear grumblings about mutiny and threats against the Q’s physical well-being

****Had only planned on 20, don’t challenge me…Bunsen…Ditka


It was a privilege to lead you all this morning, this was a hard workout but great effort by all.  Always an honor to suffer with you men.