AO: The Swanson

When: 12/06/2023

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_the-swanson
Q: Go Blue
PAX: Go Blue, Fiddy Cent, Earthworm Jim, Forest Gump
FNGs: None
COUNT: 4
Twas a nice balmy morning for the PAX on this glorious Swanson morning. YHC got the Q late the night before as Bunsen was unable to make his Q. Bunsen was kind enough to pass on the workout plan and YHC just had to execute and adapt as needed.

WARMUP:
– Googan lap
– SSH x20 IC
– Toy Soldiers x15 IC
– Monkey Humpers x20 IC
– Sun Gods x10 IC, fwd/rev
– Mountain Climbers x20 IC

THE THANG:
Starting at the top of the baseball pavilion, perform set A exercises, then run to the bottom of the hill, perform 1 burpee, run back up to the top. Do set B exercises, run down, 1 burpee, run back up. Do set C exercises, run down, 1 burpee, run back up. Rinse and repeat, increasing number of burpees by 1 with each round.
Set A:
– 10x squat jumps
– 10x prisoner get ups
– 10x lateral lunges
Set B:
– 10x merkins
– 15x dips
– 10x dry docks
Set C:
– 10x rowers
– 10x 4 count flutter kicks
– 10x Freddy Mercury

The PAX finished off 3 rounds and having had so much fun, we missed out on the 2nd planned part of the thang, so we just did Howling Monkeys for 2 rounds to cap it off.

MARY:
– War Hammers, on Q (no clue how many we actually did as nobody counted out loud)
– Side plank dips x10 IC (each side)
– American Hammer, x15 IC

ANNOUNCEMENTS:
2nd F lunch will be next week. Keep an eye on slack for details.
Post Holiday get together with families will by 1/13. Keep an eye on slack for details.

COT:
YHC led the PAX out with a short prayer.

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