AO: The Swanson

When: 07/15/2020


Number of Pax: 6

Pax Names: Ditka, Excitebike, Go Blue!, Rollbar (F3 Omaha), Short Circuit, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Rollbar (F3 Omaha)

The BackBlast:


YHC introduced himself to the Gathered PAX, and informed them that he would be leading them through a workout of his own design from his VQ in Omaha.



  • Mosey around parking to the basketball courts 
  • SSH x25 IC (since Short Circuit said we wouldn’t pass 20)
  • Sungods x10 IC each way
  • Tappy-Taps x15 IC
  • Alternating shoulder taps x15IC
  • Copperhead Squats x15IC

The Thang:

The Wrecktangle is a station workout,  8 cones with stationary exercises were set on the field in a rectangle, a moving exercises got the PAX from cone to cone. (See imagine for exercises)

Little did YHC know as he set up in the semi-dark pre-gloom, that the open field was littered with all the goose poop in the state of Colorado. This is likely the beginning of the next pandemic. Sorry ’bout that.



The PAX was treated to a double COT, as YHC felt compelled to add the first part at the last moment.

YHC believes that every man NEEDS what F3 offers. Brotherhood, support, shared strength and leadership are invaluable benefits, and ones that the Sad Clowns around us are missing. Often they don’t know they’re missing it!

YHC gave T-Claps the Short Circuit for bringing F3 to FoCo, and encouraged the PAX to EH the men around the HARD and show them what they’re missing.

Secondly, YHC shared a long quote about durability in the face of challenges from the great modern American philosipher Jocko Willnik, his story “Good”.

This is something that one of my direct subordinates, one of the guys who worked for me, a guy who became one of my best friends pointed out. He would pull me aside with some major problem or issue that was going on, and he’d say, “Boss, we’ve got this thing, this situation, and it’s going terribly wrong.” 

I would look at him and say, “Good.”

And finally, one day, he was telling me about something that was going off the rails, and as soon as he finished explaining it to me, he said, “I already know what you’re going to say.”

And I asked, “What am I going to say?”

And he said, “You’re going to say: ‘Good.’ ” He continued, “That’s what you always say. When Something is wrong or going bad, you just look at me and say, ‘Good.’ ”

And I said, “Well. I mean it. Because that is how I operate.” So I explained to him that when things are going bad, there’s going to be some good that will come from it.

Didn’t get promoted? Good… More time to get better.

Didn’t get the job you wanted? Good… Go out, gain more experience, and build a better resume.

Got injured? Good… Needed a break from training

Got beat? Good… We learned.

Unexpected problems? Good… We have to figure out a solutions

That’s it. When things are going bad: Don’t get all bummed out, don’t get started, don’t get frustrated. No. Just look at the issue and say: “Good.”

Now, I don’t mean to say something trite; I’m not trying to sound like Mr. Smiley Positive Guy.

That guy ignores the hard truth.

That guy thinks a positive attitude will solve problems. It won’t. But neither will dwelling on the problem. No. Accept reality, but focus on the solution. Take that issue, take that setback, take that problem, and turn it into something good. Go forward. And, if you are part of a team, that attitude will spread throughout. Finally: if you can say the word “good,” then guess what? It means you’re still alive. It means you’re still breathing. And if you’re still breathing, that means you’ve still got some fight left in you.So get up, dust off, reload, recalibrate, re-engage – and go out on the attack.”  -Jocko Willink


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