AO: The Swanson

When: 07/08/2020


Number of Pax: 8

Pax Names: Ditka, Excitebike, Forest Gump, Go Blue!, Googan, Helen, Short Circuit, Tri-Delt,

Number of FNGS: 1

FNG Names: Thomas Robinson (F3 name Excitebike)

QIC: Go Blue!

The BackBlast:


Impressive turnout in the gloom this morning! Let’s keep it up! YHC gave a quick welcome, disclaimer, and began the mosey* to the …


  • SSH (x20 IC)
  • String Rippers (x15 IC)
  • Air Squared (x15 IC)
  • Sun Gods (x10 FWD/REV IC)
  • Butt Kickers (x15 IC)
  • Pot Stirrer aka Witch’s Brew (x7 CW/CCW L/R IC)

The Thang:

  • Ring of Fire – PAX circled up in plank position while one man did 3 burpees**. When he finished, the next man did 3 burpees, and so forth around the “ring of fire”. PAX continued until Johnny Cash’s Ring of Fire completed playing.
  • Paula Abdul 11s – Two steps forward, one step back. PAX used parking lot lines to bear crawl forward 2 lines, do Carolina Dry Docks, crawl bear back 1 line, do CH Squats. Sets advanced with reps adding up to 11, i.e. 10 CDD / 1 CH squat, 9 CDD / 2 CH squats, all the way to 1 CDD / 10 CH squats.
  • You’re Merkin My Lats Yuge – Four sets of merkins and inverted rows. PAX ran down hill to bottom for set of Merkins, back peddled back up hill to top for set of inverted rows. Repeat for 4 sets. Sets included:
    1. Regular Merkins (x20), Overhand Rows (x10)
    2. Wide Merkins (x15), Wide Rows (x10)
    3. Hand Release Merkins (x15), Reverse Grip Rows (x10)
    4. Diamond Merkins (x10), “V” Rows (x10)


  • Freddy Mercury (x20 IC)
  • Box Cutters (x15 IC)
  • BBSU (x15)
  • O Face*** (x15)
  • American Hammer (x20 IC)


YHC brought up Arnold Schwarzenegger’s commencement speech from 2017 speaking on the myth of the “self-made man”. “As soon as you understand that you are here because you had a lot of help, you realize you need to help others.”

“We make a living by what we get, we make a life by what we give.” -Winston Churchill

Naked Man Moleskin:

* Apparently too long for some PAX, so burpees were dispensed mid-mosey.

** With all eyes on the man doing burpees, it was determined that there was questionable burpee form by some PAX, particularly in the amount (or lack there of) space between PAX toes and the ground when completing the jump … ahem Helen 🙂

*** It was requested that “O Face” be omitted from future workouts, which means it will now become a staple.


Leave a Comment