AO: The Swanson

When: 07/21/2021


Number of Pax: 10

Pax Names: AOL (Lancaster), Bunsen, Ditka, Earthworm Jim, Flo, Go Blue!, Motor Boat (Indianapolis), Schrute, The Princess Bride, Tri-Delt,

Number of FNGS: 1

FNG Names: Schrute

QIC: Bunsen

The BackBlast:


A beautiful morning greeted the PAX as we gathered around Swanson for was to be a challenging workout. We were honored with 2nd helpings from two Down Range visitors for the week and YHC was pleased to have such a challenge for all. With lots of work ahead, quick mission statements and disclaimers were given. PAX appeared ready to mosey-standard, but first…


PAX held plank and flapjacked between downward dog and upward dog as YHC recited and expanded on F3 5-Core Principles:

  1. Always Free. Always.
  2. Open to all men
  3. Held outdoors. Rain, shine, hot, cold…it don’t matter
  4. Workouts led by peers (non-professional). So, there’s a ton of leadership opportunities for us all and plenty to lift up as we advance our lives.
  5. End with a Circle of Trust (COT). Always.

SSH – IC x 10

String Rippers – IC x 10

Mosey around the Pitcher’s Elbow* and back around to the pavilion for…

The Thang:

TABATA. Full stop. PAX were about to get after it. Two parts:

Part A – 5 sets, each with two exercises PAX flapjacked for 8 rounds. 20 seconds exercise, 10 seconds recover. Most were IC, a couple On Q, and 1 or 2 OYO.

  1. Mountain Climbers / Break Dancers
  2. Dips / Jump Knee Tucks**
  3. Squats / Urkins
  4. Wall Jumps*** / Plank Jacks
  5. High Plank / Low Plank

Part B – Single exercise in each set (3). Three rounds, 30 seconds exercise, 30 seconds recover.

  1. Bonnie Blairs
  2. Burpees
  3. Merkins****
  4. Squats – Omaha after 1 due to time

Moseyed back to basketball court for some…


AOL noticed a lack of flag planted. Site Q (Gump) being on vacation, YHC completely dropped the ball on bringing a flag. AOL sited a standard 10 burpee for a forgotten flag. YHC called out 15*****

Dr. W’s – IC x 6

American Hammers – IC x 10


Lifted TAPS for Tri-Delt’s sister, who is working to increase WBC count so she can begin treatment.

Safe travel prayers for our visiting brothers and their family.

TAPS for YHC’s M, who is battling poor air quality and asthma.

It was a true honor leading PAX this morning and all showed amazing resilience and leadership in pushing and encouraging the man next to them!

Naked Man Moleskin:

* YHC knew Short Circuit would be seeing the beatdown on Strava and wanted to tease him that we were gunning for his section all time fastest time. Not yet…hahahaha!

** Good round of Tony Horton mumble chatter

*** Schrute was already sporting a Milwaukee Bucks shirt.

**** YHC wanted to really challenge PAX and held IC count at a high rep rate. That was painful.

***** Go Blue! muttered under his breath (or was gased!) why not 15? YHC obliged…don’t test the Q.