AO: Abduction

When: 05/14/2022

PAX:

Number of Pax: 6

Pax Names: Bootleg, Bunsen, Ditka, Flo, Forest Gump, Vinnie,

Number of FNGS: 0

FNG Names:

QIC: Flo


The BackBlast:

Intro:

YHC celebrated my 33rd birthday this past Wednesday, and as I contemplated another year of life I couldn’t help but succumb to the urge to share this occasion through means of a powerful beatdown with my brothers.  The day started off with a pleasant EC Ruck with Bunsen and Ditka, we have a great discussion on martial arts.  YHC was very happy to see 3 more PAX once we reached the shovel flag as what I had planned would work best with groups of 3…

Warm-o-Rama:

  • Wolverine Crawl*
  • SSH x 20 (IC)
  • Wolverine Crawl
  • CH Squats x 20 (IC)
  • Wolverine Crawl
  • Monkey Humpers x 20 (IC)
  • Wolverine Crawl
  • String Rippers x 20 (IC)
  • Wolverine Crawl
  • HR Merkins x 9 (Down)

The Thang:

33’s – Split 6 PAX into two groups of 3 each with one 60lb sandbag to complete 3 rounds of the 3 exercises listed below – SSH and movement drill lasted as long as it took PAX for that group to complete his 11 reps of sandbag drill

    • Sandbag clean, press, Merkin x11
    • SSH AMRAP
    • Hip Thrust Crossover reach AMRAP

Moseyed over the the bike course to make use of YHC’s favorite feature in Twin Silo Park….the Hills.  Same as above with new exercises

    • Hill Sprints w/Burpee at top x 11
    • Mountain Climbers AMRAP
    • Crawl Kick Through AMRAP**

6MoM:

  • Broken Bicycles x 15 (IC)
  • American Hammers x 20 (IC)

COT:

Announcements:

  • Sign up to Q!
  • Life Together Book discussion 6/3 5:30pm again at Timnath Beerwerks.  Feel free to invite anyone who has an interest in the book, this is a great way to expose people to a different side of F3.
  • Ruck AP dropping 6/10 at Spring Canyon Community Park
  • June 17th Lory State Park Camping Trip – See Bunsen for details
  • M3 Challenge is going on – don’t forget to log your work
  • F3 Summer Family Workouts –  June 11, July 9, August 13th – 30 minute workout after regular Abduction workout bring your families, great way to introduce them to what we do in the Gloom

Prayers for Vinnie’s mother, Ditka’s grandparents, and Forest Gump’s father.

 

As always it was an honor and a privilege to lead such a great group of men.

Naked Man Moleskin:

*Similar to bear crawl but back flat chest puffed out proud, name coined by one of the PAX in the heat of the suck

** Only made it through one round before YHC had to call Omaha for time