AO: The Swanson

When: 06/28/2023


Number of Pax: 5

Pax Names: Bunsen, Disco, Go Blue!, Legs,

Number of FNGS: 0

FNG Names:

QIC: Legs

The BackBlast:


You came with legs. Legs is here. You’re gonna leave with Legs. But you ain’t got no legs


  • Mosey (w/Speed Humpers on the speed bumps)
  • Butkus x 3
  • Mosey (w/Speed Humpers on the speed bumps)

The Thang:

  • “Dan Taylor” around the basketball court
  • Bonnie Blairs IC x10
  • Calf Raises
    • Normal x10
    • Toes in x10
    • Toes out x10
  • Mucho Lego
    • Narrow Squat
    • Regular Squat
    • Wide Squat
    • Jumping Lunge
    • Ladder to 10
  • Dirty Dogs IC x 20 each leg
  • Mule Kicks IC x10 each leg
  • Duck Walk Suicides
    • Duck walk to the Free throw
    • Back peddle to half court line
    • lunge to other end line
  • Imperial Squat Walkers
  • Plank Jacks x20


  • Hurricane Hoe down
    • Seated Flutter Kicks IC
    • Slightly Reclined Flutter Kicks IC
    • Normal Flutter Kicks IC
    • Little Baby Flutter Crunch (LBFC) IC
    • 7 Ladder down
  • Normal Flutter Kicks IC x 10
  • Spread Em – Togethers x 10
  • American Hammers IC x 10


Q led the men out in a prayer

Announcements: Fearless book club session on July 20th, Trying for 30 for 30 on this Friday

Naked Man Moleskin: 

Had a Downrange PAX show up this morning and may bring his dad this Friday. It was a fun leg work out and now “I Aint Got No LEGS!”