AO: The Swanson

When: 05/25/2023


Number of Pax: 4

Pax Names: Bunsen, Earthworm Jim, FiddyCent, Road Kill,

Number of FNGS: 0

FNG Names:

QIC: FiddyCent

The BackBlast:




  • sun gods
  • rev sun gods
  • chinook
  • string rippers
  • A pagoda
  • glut kickers

The Thang:

  • 3 Sets:
    • 10 jump quats
    • 35 yard run
    • 15 reverse lunges
    • 35 yard run
    • 20 mountain climbers
    • 35 yard run
    • 10 slow mo dead lifts
    • 35 yard run
  • 20s: 3 sets
    • 20 squats
    • 20 lunges
    • 20 glute kickers
  • The humans are dead – flight of the conchords
    • hold plank during verses
    • superman during chorus
    • superman + sweat jacks during the ‘binary solo’


American hammer


Naked Man Moleskin:

Here is what Chat GPT actually recommended:


Circle up for introductions and disclaimers.
Light jog around the park or area (5 minutes).
Stretching exercises:
Arm circles forward and backwards (30 seconds each)
High knees in place (30 seconds)
Quad stretch (30 seconds each leg)
Standing toe touches (30 seconds)
The Thang (Main Workout):

“Squats”: Do 15 reps, rest for 30 seconds.
“Lunges”: Do 10 reps on each leg, rest for 30 seconds.
“Glute Bridges”: Do 20 reps, rest for 30 seconds.
“Russian Twists”: Do 15 reps (each side), rest for 30 seconds.
“Supermans”: Do 15 reps, rest for 30 seconds.
“Plank”: Hold for 1 minute, rest for 30 seconds.
Repeat this cycle 4 times, with each round adding 5 additional reps to each exercise.
Mosey (Light Running):

Light jog for about 5 minutes to a different location in the park or area.
Four Corners (Legs, Abs, and Back Circuit):

Set up four ‘corners’ in a square or rectangle about 30 yards apart.
At the first corner do 10 “Jump Squats”, then sprint to the next corner.
At the second corner do 15 “Reverse Lunges” (each leg), then sprint to the next corner.
At the third corner do 20 “Mountain Climbers” (counting a rep each time the right knee comes forward), then sprint to the last corner.
At the fourth corner do 10 “Deadlifts” with any available weights or simply use body weight, then sprint back to the first corner.
Repeat this cycle 3 times.
Cool Down:

Finish with a light jog or walk back to the starting point (5 minutes).
Stretching exercises:
Butterfly stretch (1 minute)
Forward bend (1 minute)
Quad stretch (30 seconds each leg)
Cobra stretch for the back (1 minute)
The workouts within F3 are designed to be challenging yet adaptable for men of varying fitness levels. Ensure to maintain good form during all exercises and modify as needed to match your abilities.