AO: The Swanson

When: 12/31/2020


Number of Pax: 4

Pax Names: Ditka, Flo, Go Blue!, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Ditka

The BackBlast:


Frigid (7F), dark, snowy, icey. Gloom was strong. Four PAX were stronger and braved the condition for a last hooray to 2020!

With the need to keep the heart-rate up both to survive the cold and burn off holiday cookies, YHC took inspiration from the most lean, mean, hardworking badass ever to surface this planet, Bruce Lee.


  • Run + SSH x20 IC
  • Run + Imperial Squat Walkers x10 IC
  • Run + Copperhead squat x15 IC
  • Run + String Ripper x10 IC
  • Run + Man Makers x5 IC/OYO*
  • Run + Body Builders x5 IC

The Thang: Bruce Lee Circuit AMRoundsAP

PAX divided into 4 groups**. Each group will hit each of the 4 stations detailed below. If a group completes their allotted exercises and reps for their station, they are to perform SSH/Al Gores/Planks AMRAP until every group has finished. Once everyone is done, we immediately rotate to the next station and hit the next set of exercises. NO BREAKS. Completion of all four stations equals 1 round. Do as many rounds as possible. Bruce could do 9 in our allotted time.

The 4 Stations:

Station 1: Run, 200 Meters
Station 2: Diamond Merkins (x10) and Bonnie Blairs – Bruce Lee Style 2 on each side (x20)
Station 3: Dry Docks (x15)*** and Jump Squats (x10)
Station 4: Dips (x15) and Burpees (x10)

YHC was proud when PAX completed 5 rounds in 30 min.****

Round AMRepsAPs: SSH, SSH, SSH, Al Gores, Plank


An super set consisting of 6 ab exercises:

  1. Hammer
  2. Leg raises
  3. LBC’s
  4. Heel Touches
  5. Crunchy Frog
  6. 100’s20 reps, 2 sets. 30 seconds rest between each set. *****



  • Patches O’Houlihan! F3 Fort Collins “Earn It” Patch have arrived! Patches to be awarded to PAX who have completed 1 of the following goals
    • Post 50 Beatdowns and 5 Q’s within the F3 Fort Collins Region
    • Post 1 CSAUP event
    • Accomplish any goal deemed “Earn It”-able by any F3 Region Nant’an, Weasel Shaker, F1 Q, F2 Q, F3 Q, ComzQ or Site-Q.
  • New Years Beatdown on 1/2/2020 at Abduction
  • Murph! at Drop Trout on Monday.


Please pray for YHC and his M as they embark upon the challenge that is parenting for the first time.

Naked Man Moleskin:

*Man makers are not meant for IC

**4PAX = 1 PAX per group

***Had to improvise due to snow in our usual baseball spot

****Other F3 Regions have only completed 4 rounds. YHC had to beat them…

*****Bruce Lees workout but he does 3 rounds.


COT: What is “mean”?

In writing this backblast, YHC describes Bruce Lee as “Mean”. This got YHC thinking…

The word “mean” interestingly has 3 different meanings… 😉

  1. Intend to convey, occur or a result. “What do you mean?”
    • Which comes from an old English word mænan which means “mind”
  2. Unwilling to give or share things.  unkind, spiteful, or unfair. “You’re mean!”
    • Is a shortening of old English word gemǣne which shares a root with Latin communis  or  “common”. The original sense was “common to two or more people”, later “inferior in rank”.
  3. Expected or average value. “The mean”
    •  from Latin medianus “middle”

The very meaning of the modern word “mean” is historically the congruence of a larger theme in society which relates the common or average mind or mentality with messages of unfairness, unkindness or in general… negativity. This can be interpreted as “it’s common to be mean” however, a much better and etymologically accurate interpretation would be…

“it is mean to be common“.

Think about it, a requirement of any worthwhile act is stepping outside of your comfort zone and doing something uncommon. Whether it be deemed as helpful or hurtful, for or against a religion, productive or detracting from a cause… over the course of millennia humans have subconsciously associated the very concept of complacency and expectation with the very worst characteristics we can use to describe ourselves.

You’ve got to ask yourself why…

The answer in my opinion is simple… In order to grow or change or adapt or survive, one must be unafraid to take that first step away from the status quo. Nay, it is the fundamental purpose of everyone to intentionally live every single second of every single day taking this first step away from the middle.  Every force of nature outside of us is attempting to keep us stagnant, keep us common, keep us from trying, keep of from failing, keep us from changing. Nature itself would succeed and cease to exist without a counteracting force. It is our duty, our purpose, our reason, our humanity to live pushing back. To sharpen our iron. To spit in the face of complacency. Each and every day.

We must live meaningfully. Otherwise, we are being mean.


So, because you are lukewarm, neither hot nor cold, I will spit you out of my mouth.

Revelation 3:16