AO: The Swanson

When: 01/07/2021


Number of Pax: 7

Pax Names: Ditka, Flo, Forest Gump, Go Blue!, Googan, Rainbow Sprinkles, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Go Blue!

The BackBlast:


YHC decided to break out an oldie but goodie for today’s beatdown. After all, there is a burpee challenge this month so why not get some-o-dem reps in. Mission … check, disclaimer … check, and away we go on a mosey to the …


  • String rippers, 15x IC
  • SSH, 15x IC
  • Sun Gods, 10x FWD/REV IC
  • Plank Jacks, 15x IC
  • Witch’s Brew, 7x CW/CCW Right/Left IC
  • Mosey with high knees and butt kickers

The Thang*:

    • PAX partner up and perform 100 burpees as a team. One partner does burpees, the other back pedals up the mountain and runs down the mountain (2x), then switch. Repeat until 100 burpees performed as a team.
      • PAX given the option to do No Surrenders instead of burpees in case of injuries
  • 11s
    • Exercise 1: Carolina Dry Docks
      • PAX given option to do CH squats here
    • Exercise 2: ATMs
      • ATM = alternating shoulder tap, followed by tempo merkin (down on 1-2-3, up on 4), followed by mountain climber
    • Transit: Bear crawl from 1 to 2, crawl bear from 2 to 1
      • PAX given option to lunge walk forward/reverse


  • O Face**, 15x
  • BBSU, 15x
  • Boat / canoe
  • O Face (opposite direction)***, 15x
  • American Hammers, 15x IC


Prayers to Ditka and Rainbow Sprinkle’s Ms, for continued strength and health in growing their 2.1s.

A few enjoyed coffeeteria at Gibbs afterwards … they are open and have outdoor seating! We’ll plan to continue with this next week.

Naked Man Moleskin:

* Credit to F3 Cape Fear for The Thang. YHC already planned to do Burp Back Mountain, but in searching for other things to do came across their backblast and “borrowed” the 11s to pair with it.

** On YHC’s O. The PAX thoroughly enjoyed YHC’s enthusiastic O’s (as well as neighboring houses to the park)

*** Unplanned, but requested by Rainbow Sprinkles and YHC was happy to oblige.