AO: The Swanson

When: 06/09/2021


Number of Pax: 6

Pax Names: Bunsen, Ditka, Flo, Go Blue!, Googan, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Go Blue!

The BackBlast:


It was a b-e-a-u-tiful Swanson morning. YHC decided the PAX could use a little nudge on the “Suns out, Guns Out” summer challenge*, so YHC worked this week’s exercises into the beatdown. Without further delay, mission and disclaimer provided, let’s mosey …


  • Captain Callout – Exercises on YHC command.
    • SSH, mountain climbers, jog, high knees, butt kickers, jog, sprint, jog. Rinse and repeat 3 rounds
  • Stretch Routine

The Thang:

  • Challenge Work
    • 1 mile run, OYO
    • 1 minute stations, AMRAP
      • Hand release merkins
      • 60# squat cleans
      • Butterfly BBSU
      • 60# lunge
      • 60# back squat**
  • Q Ad lib***
    • Sprinkler sprint, 2x****
    • Howling monkeys


  • Low Dolly, x17 IC
  • Freddie Mercury, x17 IC
  • American Hammer, x25 IC


Big step for Ditka’s FiL, prayers for continued improvement.

F3 family this Saturday at Abduction, 7am. PAX bring your M and 2.0s for a F3 family beatdown. Pancake breakfast to follow.

Naked Man Moleskin:

* Unfortunately, the PAX that showed this morning did not really need any nudging on the challenge …. but, we put in the hard work regardless.

** YHC didn’t have an extra 60# sandbag, so choices for the PAX were a 30# ruck or 80# sandbag.

*** YHC had some other fun planned, but ran out of time, so switched up the plan

**** with a burpee mid-sprinkler for good measure