AO: The Swanson

When: 11/22/2023


Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:


The BackBlast:

AO: ao_the-swanson
Q: Go Bucks
PAX: Go Bucks, Flo, Bunsen, Earthworm Jim, Fiddy Cent, Downhill, Disco, Bootleg, Pythagoras, Forest Gump, 7-11, Kung Fu Panda, E-bug
FNGs: None

– SSH x15 IC
– Hillbillies x15 IC
– Abe Vigoda x15 IC
– Mosey with high knees, butt kickers
– Absolution x10 OYO

1. Flag Poles with Captain Thor on each end. Ascended 1:4, 2:8, 4:16, 8:32.

2. Ascending/descending plank (10 sec low, 10 sec med bar, 10 sec high bar, 10 sec med bar, 10 sec low) with exercise at bottom of the hill. 3 rounds.
– Plank jacks, x20
– Heels 2 heaven, x20
– Low Dolly, x20

– Dancer Abs
– O Face, x12 each way
– American Hammer, x11 (and then some more) IC

– Turkey burner 11/24
– Keep an eye for book club discussion date.
– YHC is collecting coats thru next Wed at The Swanson for Coats for Colorado.

YHC discussed the monthly book, Freed to Lead and the reminders it provides of why we do what we do. The PAX then took turns discussing what they’re thankful for regarding F3. YHC led out in a short prayer.

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