AO: The Swanson

When: 11/23/2022


Number of Pax: 5

Pax Names: Bunsen, Downhill, FiddyCent, Go Blue!, State Farm,

Number of FNGS: 1

FNG Names: State Farm

QIC: Go Blue!

The BackBlast:


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 in time for Thanksgiving and preparing our stomach’s for the feast to come.


  • SSH x15 IC
  • String Rippers x15 IC
  • Mtn Climbers x15 IC
  • Copperhead squats x10 IC
  • Sun Gods x10 FWD/REV IC
  • Side Plank Switch x10 IC

The Thang:

  1. Ring of Fire – The PAX held plank for the duration of Johnny Cash’s Ring of Fire, taking turns doing 3 merkins around the circle.
  2. Ascending and Descending Plank
    • 10 sec flat plank, 10 sec medium high plank, 10 sec high plank, 10 sec medium high plank, 10 sec flat plank
    • Run down the hill for prescribed exercise, then back pedal back up the hill
    • Rinse and repeat for the following exercise rounds:
      • 20x plank jacks
      • 15 squat jumps
      • 15 groiners
      • 15 Bonnie Blairs


  • Nolan Ryan x10 IC
  • Side plank dips x10 IC
  • Pickle pushers x10 IC
  • American Hammer x15 IC


YHC led us out with a short prayer. Welcome to Jake* (State Farm)!

Naked Man Moleskin:

* He may or may not have shown up to work out in khakis

** Who knew so many planks could absolutely crush so many muscles in your body?!?! Felt this beatdown for days afterwards.