AO: The Swanson

When: 04/28/2021

PAX:

Number of Pax: 8

Pax Names: Chick Flick, Excitebike, Forest Gump, Go Blue!, Googan, Raider, Short Circuit, Tri-Delt,

Number of FNGS: 1

FNG Names: Raider

QIC: Short Circuit


The BackBlast:

Intro:

YHC stayed up too late the night before, and by 0430 the day of the beatdown was scrambling to come up with something simple but effective, thus was born the S2M2 (more on that in a second).

Warm-o-Rama:

Run through the park over to the parking lot next to the park.

  • Squats x 15 (IC)
  • Deep Squat Hold1 (30 seconds)
  • Kick-Throughs x 10 (IC)
  • Lord of the Dance2 x 20 (IC)
  • String Rippers x 15 (IC)
  • Imperial Walkers x 15 (IC)

The Thang:

Now was time for S2M2 – Sprint, Squat, Mosey, Merkins. A simple combination. Personally, YHC loves doing squats with sprints. It REALLY gets the legs charged. And so it was we did three rounds of this before shifting to the REAL Thang…

  • Six Stations, mosey to station, perform exercise, mosey to next station, etc.
  • At the end, perform Surfees based on number of rounds you’ve completed, then mosey back to start; rinse and repeat
  • Stations
    • 10 Merkins
    • 20 Mountain Climbers
    • 10 Lunges
    • 20 LSF
    • 20 LBC
    • 15 Squats

Most PAX got through three rounds before time was called and we performed one last sprint to leave it all on the table. Mosey back for..

6MoM:

  • American Hammers x 30 (IC)

COT:

  • #TAP for Ditka’s FiL
  • # TAP for Ditka’s grandmother as well – possible lung cancer
  • #TAP for Tri-Delt and Excitebike’s Sister

Naked Man Moleskin:

  1. Your knees should follow your toes (which should be pointed out ~ 30 degrees) for proper squat form.
  2. Many strange looks on this one.