AO: The Swanson

When: 12/27/2023


Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:


The BackBlast:

AO: ao_the-swanson
Q: Legs
PAX: Topless, Go Blue, Disco, Flo, Legs, Pythagoras, Monsanto
FNGs: None
The gloom was not as cold as it has been the past couple days which made for great conditions for our beatdown today.

SSH IC x 15
Sun Gods IC x 10
Reverse Sun Gods IC x 10
Windmills IC x 15

Deck The Halls With Beatdown Cards
– Pax split into two teams and lined up on opposite free throw lines of a basketball court.
– one from each team executed a movement of Q’s chosing to the center position
– each drew a card from beatdown deck. rules of the card game War were applied and highest card won. that card was the exercise for us which we all performed OYO unless otherwise dictated by Q.
– while team member was executing movement, all other PAX were holding a plank, or Al Gore or banana hold respective to the 3 rounds we did.

– High Slow Flutter Kicks
– Hello Dollys
– Box Cutters
– American Hammers

– start training for the GoRuck Tough
– Holiday Party JAN 13th

Q discussed benefit and purpose of QSource. then closed in prayer.

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