AO: The Swanson

When: 04/13/2022


Number of Pax: 5

Pax Names: Bunsen, Downhill, Earthworm Jim, Goose, Road Kill,

Number of FNGS: 0

FNG Names:

QIC: Bunsen

The BackBlast:


There was something in the air…PAX definitely were ready to work. YHC had a new style workout and was excited to lay it down on this fine, fine morning in the gloom! Mission and disclaimers were recited and PAX was shocked no mosey kicked things off! Instead…


Circle up for

SSH x 20 IC

Imperial Walkers x 12 IC

Plank Jacks x 10 IC

Calf Raises x 20 IC

Sun Gods x 10 forward, 10 backwards IC

String Rippers x 10 IC

The Thang:

YHC had 3 parts to The Thang.* PAX ran out of time so only 2 were done:

Part 1:

PAX moseyed and every ~0.25 mile stopped for:

Merkins x 10 IC

American Hammers x 10 IC

Squats x 20 IC

Repeat the run and movement exercises 3 total times.

Part 2: Partner drills

PAX A held plank while PAX B performed Movements. Reps listed are team totals:

Decline Merkins x 30

Rows x 30

Lunges x 60 each leg

Repeat 3 rounds


Moseyed back to the flag for a little 6-MOM

Flutter Kicks x 20 IC

Low Dolly x 10 IC

American Hammers x 20 IC


It was an honor to lead PAX this morning. Lots of encouragement was given throughout workout, which was the goal!!

Naked Man Moleskin:

*Either should have done a shorter WOR or been more efficient with explanations.