AO: The Swanson

When: 08/03/2022

PAX:

Number of Pax: 5

Pax Names: Bunsen, Disco, Downhill, Flo, Go Blue!,

Number of FNGS:

FNG Names:

QIC: Flo


The BackBlast:

Intro:

-Twas with a heavy heart YHC signed up to Q today as I knew this would be the last Swanson I’d be attending for a while due to the school year revving back up.  I was determined to go out with a bang and fulfil a long time F3 dream, which involved using the best geographical feature of this AS to craft one heck of a beatdown….

Warm-o-Rama:

  • SSH x 20 (IC)
  • String Rippers x 10 (IC)
  • Monkey Humpers x 10 (IC)
  • Sun Gods x 10 (IC) plus 10 in reverse

The Thang:

Moseyed over to the stadium steps, PAX congregated at the bottom where I explained my diabolical plan…

We would be working from the bottom to top of the stadium seats at each row PAX would have to complete 50 step ups and an exercise before moving up to the next row.  Exercises were as follows below:

First Row: 70 SSH

Second Row: 60 Mountain Climbers

Third Row: 50 LBCs

Fourth Row: 40 Squats

Fifth Row: 30 Calf Raises w/heels hanging off seats

Sixth Row: 20 Merkins

Seventh Row: 10 Burpees

Once all had made it to the top we moseyed to the backet ball courts for a round of deconstructed squat jumps

6MoM:

Broken Bicycles x 15 (IC)

Plank x 1 min

American Hammer x 31 (IC)

COT:

Announcements:

Vote for next family workout and book discussion dates on slack

Rando is live, get after it!

30-4-30 this coming Friday at Ol’ Dusty Trail.  This month’s question is “How can we become Un-Offendable? Discuss a recent event that happened to you and you lost it. What plans have you put in place to avoid this from happening?”

Ruckers join us for a 31 miles in March challenge to support Joggin’ for Frogmen.  https://haku.ly/af5092af9a

Lifted up in prayer all those who could not be with us, asked for patience and guidance in our work relationships especially for Downhill

Naked Man Moleskin:

As always it was an honor to lead a great group of men through a good hard beatdown, the PAX of Fort Collins met the challenge admirably.

F3 Fort Collins