AO: The Swanson

When: 01/14/2021


Number of Pax: 9

Pax Names: Ditka, Finger Paint, Forest Gump, Go Blue!, Googan, Man-Bear-Pig, Rainbow Sprinkles, Short Circuit, Tri-Delt,

Number of FNGS: 1

FNG Names: Man-Bear-Pig

QIC: Short Circuit

The BackBlast:


A nice warm morning in the 30’s. A number of PAX rolling in HOT (0530, gents!). Mission. Disclaimer. Mosey.


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

The Thang:

“The Quarter Pounder”. The premise is simple: 0.25 mile run, followed by a set of exercises. Unfortunately, we didn’t have a non-icy area, which reduced us to an “Eighth Pounder” or something like that.

  • Run out and back
  • 10 Merkins
  • 10 Jump Squats
  • 15 BBSU
  • 3 Burpees
  • SSH for the six


  • Crankshaft – holding legs at 45 Degrees, keep feet off the ground while another PAX tries to slam feet to the ground.
  • Dying Cockroach x 15 (IC)
  • Side Plank Twist x 15 (IC)
  • E2k x 10 (IC; both knees)
  • American Hammers x 20 (IC)


  • #TAP for a member of Tri-Delt’s church who has gone through a number of battles on a personal level.
  • #TAP for Googan’s wife, as she has a job interview for a new position.
  • January Challenge ongoing.
  • QSource discussions kicked off today (01/13). Every Wednesday after The Swanson.
  • QSchool discussion after workout on Saturday for guys wanting more information or for guys looking to step in and lead the workouts.

Naked Man Moleskin:

Only one observation: this is an incredible group of men I’m proud to be a part of. Man-Bear-Pig: keep coming back brother! We’re glad you joined us. We’re better because you’re here, and hopefully you’re better because we’re here. Keep getting after it! It was an honor to lead you men this morning.