01/25/2023 - The Swanson - The Merkin Mile v2
Intro: No Q, so what do you do? Go back to a while, for a merkin mile. Warm-o-Rama: Mosey around parking lot Sun Gods IC x 16 Reverse Sun Gods…
BackBlasts
01/19/2023 - The Swanson - Steep and Deep – Lungapalooze 2.0
Intro: Lungapalooza is done in honor of AD and his (and his family’s) ultimate sacrifice for our country. This is the 2.0 version of the event, with a new spin…
01/04/2023 - The Swanson - Chad 1000X
Intro: On a 19 degree morning in the gloom, seven PAX carried a 22lb weight (for the 22 veterans a day who die by suicide) on a journey of 1000…
12/28/2022 - The Swanson - 24 days of christmas
Burning off all the christmas cookies… Warmorama 20 SSH 15 String Rippers 15 Sungods 15 Reverse Sungods 15 Buttkickers The Thang 12 days of christmas style. 1st day… 2nd day,…
12/24/2022 - Abduction - Rando 12-22
Intro: No Q night before … no problemo. Rando 12-22 challenge workout it is. Warm-o-Rama: SSH x15 IC Windmill x10 IC Mountain climbers x15 IC Copperhead squats x10 IC Sun…
12/21/2022 - The Swanson - XMAS Beatdown 2022
Intro: Tis’ the season for XMAS spirit. Without further ado … Warm-o-Rama: Christmas trees x15 IC (aka SSH with hands pointed at the top) Chimney climbers x10 IC (aka goofballs)…
12/14/2022 - The Swanson - Pure Insanity
Intro: YHC literally dug into the depths for this beatdown, the depths of an old drawer and found a magazine cutout of the “new” (circa 2015) Insanity workout by Shaun…
11/23/2022 - The Swanson - Planksgiving III
Intro: It’s that time of year again. The time for Planksgiving and a time to give planks. YHC kept the tradition alive with F3 FoCo’s 3rd annual Planksgiving beatdown, just…
12/07/2022 - The Swanson - Pearl Harbor Day
Intro: A Pearl Harbor Day themed workout. Done in 15, 5, 12, 7, and 41’s. 15 Medal of Honors and 5 battleships sank on 12/7/41 Warm-o-Rama: Sun Gods IC x…
11/30/2022 - The Swanson - Merkin Mile
Intro: In a morning strout with single digit temps and untracked snow, four PAX dug deep and completed a Merkin Mile. Warm-o-Rama: Mosey around parking lot Sun Gods IC x…