AO: The Swanson

When: 05/20/2020


Number of Pax: 5

Pax Names: Ditka, Fast Times, Go Blue!, Googan, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Short Circuit

The BackBlast:


YHC wanted to utilize more of the park since last Wednesday’s beatdown, so a beatdown was written that put a strong emphasis on everyone’s favorite exercise…  With the PAX assembled, and the disclaimer disclaimed (5 Burpees OYO for the fact that Ditka wasn’t paying attention and couldn’t tell me The Mission of F3 – a common theme during the workout), the PAX were off and running, circling the parking lot for a comin’-in-hot Googan, and circling for…


  • SSH x 20 (IC)
  • CH Squats x 15 (IC)
  • Sun Gods x 13* (IC) wind/unwind
  • Merkins x 15 (IC)
  • Chinooks x 10 (IC) wind/unwind
  • Toy Soldiers x 15 (IC)

After this, we moseyed toward the baseball park for…

The Thang:

The Thang was simple and consisted of two circuits (no pun intended) done in parallel…

Circuit 1:

  • 20 Hand-Release Merkins
  • 20 Wojo Squats
  • 10 BBSU
  • 5 Burpees

Circuit 2:

  • Mosey through the park, anytime a bridge is crossed, we add a burpee to a running tally, and complete them once we cross the bridge.

We made pit stops at three separate locations for Circuit 1, and crossed 7 bridges.  After three (four?) separate SNAFUs by Ditka in either explaining the Mission Statement or the exercises, we ended up doing (in total)

  • 60 Hand-Release Merkins
  • 60 Wojo Squats
  • 30 BBSU
  • 66 Burpees

And we covered 1.5 miles running; not a bad morning.  A decent warmup…


  • Freddy Mercury x 15 (IC)
  • LBC x 20 (IC)
  • Box Cutter x 15 (IC)
  • American Hammer x 20 (IC)


  • Prayers and Praises for Go Blue’s 2.2 – she is doing well after being born four weeks early.  Meal train should be coming around on Slack
  • Our newest AO has an official title – The Swanson – and a new Site Q: Fast Times.  TClaps brother!  Looking forward to seeing your leadership on display at this AO.

Naked Man Moleskin:

  • *YHC lost count at one point; early morning…
  • Not just Ditka, but all of us need to know the Mission of F3; and separately, it’s imperative we understand our own personal mission (i.e. why are we here?). Without that question asked and answered, we will wander, aloof, searching for meaning, purpose, and significance, and attempt to find it in areas where we were never meant to be sustained. Know the mission!

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