AO: The Swanson

When: 10/14/2020

PAX:

Number of Pax: 9

Pax Names: Bunsen, Ditka, Dundee, Excitebike, Forest Gump, Go Blue!, Googan, Pick-Up Line, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Go Blue


The BackBlast:

Intro:

This beatdown was 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 and passed away unexpectedly on 10/3 at the age of 5 months. #ForHudson

Warm-o-Rama:

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

  • SSH, x20 IC
  • High Knees, x15 IC
  • Butt Kickers, x15 IC
  • Bear Crawl, then Right Bear Crawl, then 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 to 1:16 to 1:4)

S : Spiderman Merkins, x19

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

N : No Surrenders, x14

6MoM:

  • Freddie Mercury, x15 IC
  • American Hammers, x20 IC

COT:

This one hit home for YHC. My daughter turned 5 months on the day before the beatdown.

Life is precious and is not guaranteed. Try your best to appreciate and be thankful for every day. Prayers go out to Nomad and his family during this difficult time.

Naked Man Moleskin:

* The PAX completed a solid 3 sets prior to an Omaha called due to time. From the amount of audible groans, that was plenty of a beatdown. Regardless, YHC dished out HW to complete the full 5 on your own.

** 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.