AO: The Swanson

When: 08/26/2020


Number of Pax: 7

Pax Names: Ditka, Dundee, Excitebike, Go Blue!, Googan, Pick-Up Line, Short Circuit,

Number of FNGS:

FNG Names:

QIC: Excitebike

The BackBlast:

Intro:started with a welcome and the mission of F3. Followed by a disclaimer



Short mossy

In cadence

SSH 20

Burpies 10

LBC 20

Sungods forward 10

Sungods backward 10

mossy to the Thing

The Thang:

We had a leg station and an upper body station. The leg station consisted of 25 squats, 25 monkey humpers  and 25 squat  jump ups.
The upper body station consisted of 25 Merkins, 25 SSH with overhead clap and 25 diamond merkins.
We started with the leg station followed by a fast mossy to upper body station located 100 yards away. After upper body station we reverse fast mossy back to leg station.
Rinse and repeat 3 times.

ended with a mossy back to the flag and a six minute mary

in cadence

American Hammer 25

low slow flutter 25

LBC 25


I asked about announcements and prayer requests and ended in prayer. Since it was my first Q I received feedback on my performance.

Naked Man Moleskin:

The reason I called this workout the copycat is because I found it on an Omaha backblast, only I cut the reps in half. They must be beasts in Omaha!


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