AO: The Swanson

When: 02/08/2023


Number of Pax: 7

Pax Names: Bunsen, Disco, Ditka, Downhill, Earthworm Jim, Go Blue!, Googan,

Number of FNGS: 0

FNG Names:

QIC: Go Blue!

The BackBlast:


YHC decided a Q school themed beatdown was in order for The Swanson. If you missed it, not to worry, Abduction will be having a Q school this week as well. Led off with a few notes on the welcoming/introduction:

  • Where are we? F3, The Swanson
  • Who’s in charge? Go Blue
  • Why are we here?
    • The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
      • Purpose, what, who?
    • 5 core principles*
      • Always free
      • Open to all men
      • Workouts held outdoors rain or shine, hot or cold
      • Peer led in a rotating fashion
      • End in a circle of trust
  • The disclaimer
    • Something to the effect of “I’m not a professional, the exercises I call out are merely suggestions. Feel free to modify as needed, up to and including not doing them. Push yourself, but do not injure yourself.”
      • There’s no shame in modifying. You do you. We’re all here to improve, but don’t hurt yourself.
      • I’m not a professional, so I may tell you to do something very stupid which I thought would be awesome. Don’t do it if you think it’s stupid.

And away we mosey to the …


1st part of the workout, let’s get our bodies warm and ready to work.

YHC gave some tips on cadence counting, as well as other ways to count (on my up, on my down, on your own, on my “ohhhh”, etc.) … and proceeded to botch the cadence count on the first exercise. Great YouTube video on counting:

  • SSH, x15 IC
  • Negative Merkins, x10 on up
  • CH Squats, x10 IC
  • Witches Brew, OYO

The Thang:

The main event has arrived. Let’s go crush it.

  • 11s – 1 inverted row, mosey down the hill, 10 handrelease merkins at the bottom of the hill, backpedal back up … 2/10, 3/8, … 10/1.
  • Took turns calling out an exercise and leading the count
    • Jump squats, x10 on up
    • Monkey humpers, on up
    • Mountain climbers, x85 IC**
    • Merkins, x11 IC
    • Bonnie Blairs, x15 on up
    • Plank, w/ switches to side and Chillcut


Time for the core, although 6 minutes rarely happens unless you’ve timed everything perfectly.

  • American Hammer, x22 IC


We always end in a circle of trust. Count-o-rama, name-o-rama, naming of FNGs, announcements, ball-of-man (BoM) to end. The BoM does not have to be a prayer. This can be a moment of silence, an inspirational quote, or moment to share something … just something in the name of faith and what that means to you today.

  • Prayers for Earthworm Jim’s school trip to Costa Rica
  • Celebrate Disco’s new job
  • Additional points on Q’ing
    • Credo – Leave no man behind, leave no man where we found him.
    • Get exercise tips online – F3 exicon, search F3 backblasts. F3 New Orleans has a nicely formatted exercise list. Do a monthly rando workout!
    • If you can’t do it, don’t Q it. Don’t get too cute with the workout. Often a simple plan can be very effective.
    • Welcome FNGs.
    • Prep, practice if needed.
    • Have a plan, but be willing to alter it! B/c you will most likely need to alter it for something unexpected.
    • Start and end on time. Be mindful of the PAX’s time.
    • Make sure everyone knows who is leading. Be in charge.

Naked Man Moleskin:

* Held plank while the PAX called these out

** No idea how many we actually did, but Disco’s cadence count was amazing.