AO: The Swanson

When: 11/26/2020


Number of Pax: 10

Pax Names: Bunsen, Ditka, Finger Paint, Flo, Go Blue!, Googan, Mosby (F3 Kansas City), Rainbow Sprinkles, Short Circuit, Spam (F3 Kansas City),

Number of FNGS: 1

FNG Names: Finger Paint

QIC: Short Circuit

The BackBlast:


‘Twas a cold cold morning when the 0530 bell rang aloud, and YHC issued the disclaimer for a merry ten PAX who joined YHC for a time to give Planks.  What was in store, none could have imagined, and even YHC could not have guessed the wild amount of pain issuing forth from his body post-beatdown. YHC had been contacted the day before by a long-gone PAX from the Denver region, who mentioned we may have some visitors from neighboring F3 Kansas City; so when Mosby and Spam showed up in the Minivan, along with an FNG in tow, YHC was truly delighted.


To strain the core, you must first warm the core; so after quick run around the parking lot, we circled for the following exercises…

  • SSH x 20 (IC)
  • Monkey Humpers x 15 (IC)
  • Toy Soldiers x 10 (IC)
  • CH Squats x 10 (IC)
  • CH Merkins x 10 (IC)

The Thang:

The Thang should1 have been three parts, but unfortunately, due to time (and body) constraints, we were limited to two evolutions of the following:

  • Round 1
    • Plank Ascent/Descent (A/D) (Chillcut plank; 10 seconds flat ground, 10 seconds with feet elevated, 10 seconds with feet elevated higher, 10 seconds back at middle elevation, 10 seconds flat ground)
    • Plankjacks x 20 (IC)
    • Plank A/D
    • Peter Parker x 15 (IC)
    • Run to bottom of the Hill, 20 Squats, 12 Merkins, 5 Burpees
    • Plank A/D
    • Parker Peter x 15 (IC)
    • Plank A/D
    • Amazing Spiderman x 10 (IC)
    • Run to bottom of the Hill, 20 Squats, 12 Merkins, 5 Burpees
  • Round 2
    • Chillcut Plank (30s)
    • Merkins (Regular) x 10
    • Left Knee -> Right Elbow Hold (30s)
    • Merkins (Diamond) x 5
    • Run to bottom of the Hill, 20 Squats, 12 Merkins, 5 Burpees
    • Right Knee -> Left Elbow Hold (30s)
    • Merkins (Wide) x 10
    • Chillcut Plank w/ left leg up (30s)
    • Merkins (Diamond) x 5
    • Chillcut Plank w/ right leg up (30s)
    • Merkins (Regular) x 10
    • Run to bottom of the Hill, 20 Squats, 12 Merkins, 5 Burpees
  • Round 3
    • Hip Dips x 10 (IC)
    • Jump Squats x 15
    • Hip Dips x 10 (IC)
    • Wojo2 Squats x 20

With cores sufficiently smoked, we ran back to the #shovelFlag for…


  • E2K x 15 (each side)
  • Side Plank Twist x 10 (IC;each side)
  • Freddy Mercury x 15 (IC)
  • American Hammers x 20 (IC)


  • Welcome to Finger Paint (FNG Matt Mcnary)! We’re glad you joined us this morning brother; keep coming back. It doesn’t get easier, you just get stronger.
  • Turkey Burner (12 Mile Ruck) this Friday (11/27/2020). DM for starting location. 30 lb Ruck required.
  • Turkey Trot this Saturday at Abduction AO. Be ready for a 5k plus some PT in between.
  • Congrats to Rainbow Sprinkles on finding out him and his M will be having a girl next year! Be sure to send congratulations.
  • It was great having Mosby and Spam from F3 Kansas City come and join us. Feel free to join us any time brothers!

Naked Man Moleskin:

  1. Time just got away from YHC.
  2. There may or may not have been some back-and-forth between Bunsen and I regarding Duke Basketball (hint: GO DUKE!)