AO: The Swanson

When: 07/20/2022

PAX:

Number of Pax: 4

Pax Names: Downhill, Forest Gump, Go Blue!, Pythagoras,

Number of FNGS:

FNG Names:

QIC: Go Blue!


The BackBlast:

Intro:

YHC did this beatdown nearly 2 years ago and was reminded of it when my 2.3 just turned 5 months old. Great beatdown and very worthy tribute, done to honor Hudson Fryar, the son of F3 Northwest Arkansas brother Russ Fryar (Nomad) and his wife Kaitlyn. Hudson was born on 4/18/20 and passed away unexpectedly on 10/3/20 at the age of 5 months. #ForHudson

Warm-o-Rama:

A mosey from the parking lot with exercises along the way:

  • SSH, x20 IC
  • String Rippers, x15 IC
  • Sun Gods, x10 IC each way
  • High Knees, x15 IC
  • Butt Kickers, x15 IC
  • Bear Crawl, then Right Bear Crawl, then Left Bear Crawl

The Thang:

5 sets* (to honor 5 months old) of the below exercises performed, with a 418 meter run (to honor his birthday of 4/18) in between each set.

H : Hand Release Burpees, x8

U : Upside Down Shoulder Press**, x21

D : Dan Taylor’s, x4 (1:4 each rep)

S : Spiderman Merkins, x19

O : Outlaws (aka “O” Face), x15 each way

N : No Surrenders, x14

6MoM:

  • Flutter Kicks, x15 IC
  • American Hammers, x20 IC

COT:

Both times YHC has done this workout, it has hit home. First as my 2.2 turned 5 months old and now as my 2.3 turned 5 months old. Life is precious and is not guaranteed. Be sure to appreciate and be thankful for every day. Continued prayers go out to Nomad and his family as well as all those who have lost a loved one way too early.

Naked Man Moleskin:

* Again, the PAX completed a solid 3 sets prior to an Omaha called due to time. We were all dripping sweat so a proper beatdown it was.

** YHC had to get creative here, as the original beatdown called for Upright Rows, but we didn’t have coupons. Upside Shoulder Press, aka Carolina Dry Docks.

*** Great to have Pythagoras with us down range from Montana. Come back anytime brother!

F3 Fort Collins