AO: Abduction

When: 05/01/2021

PAX:

Number of Pax: 9

Pax Names: Bunsen, Ditka, Flo, Forest Gump, Full House, Go Blue!, Pick-Up Line, Raider, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Flo & Forest Gump


The BackBlast:

Intro:

It was a beautiful spring morning, everyone was excited for comfortable 50 degree weather.  We had Bunson, Ditka, Go Blue!, Short Circuit, and YHC show up early to take in the beautiful sunrise and for some additional suffering by completing the April Ruck Challenge.*  Sufficiently broken the ruck crew dropped off their gear and joined the PAX showing up around the Shovel Flag.  YHC welcomed all, stated the mission and had everyone take off for a little mosey

Warm-o-Rama:

  • SSH x 20 (IC)
  • CH Squats x 10 (IC)
  • Monkey Humpers x 10 (IC)
  • String Ripers x 10 (IC)
  • Sun Gods x 10 (IC)

The Thang:

  • Round 1 – 100 Merkins
    • P1 10 Merkins
    • P2 Hold High Plank
    • Continue switching back and forth until partners had combined for prescribed reps for that round
  • Round 2 – 200 BBSU
    • P1 20 BBSU
    • P2 Hollow Hold
  • Round 3 – 300 Squats
    • P1 25 Squats
    • P2 Hold wall sit **
  • Indian Run around the soccer fields
  • 10 Burpees
  • Broga – Vinyasa, warrior 1, Vinyasa, warrior 2, Vinyasa, warrior 3
  • 10 burpees

6MoM:

  • Crunch Frogs x 15 (IC)***
  • Little Mermaids x 15 (IC) (each side)
  • American Hammer x 30 (IC)

COT:

Announcements

  • The Murph Monday 5/3 at Troutman Park…BE THERE
  • May Challenge to go live today, see Slack for details
  • Next week Abduction will be changing to 6am instead of 7am
  • We need men to sign up on the Q sheet
  • F3 Family Firepit Night Saturday 5/8 7pm at Ditka’s.  See slack for more details and reached out to Ditka for address if coming.

Prayer requests

  • Prayers to Ditka’s father-in-law (Mike) and family.

Naked Man Moleskin:

*Mile 3 aka Heavier really sucked

**PAX really seemed to…enjoy…the wall sits

***After those hollow holds form was slightly lacking on the Crunchie Frogs

It was an honor and a privilege to lead suffer along side you men today!