AO: The Swanson

When: 11/05/2020

PAX:

Number of Pax: 7

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

Number of FNGS: 0

FNG Names:

QIC: Short Circuit


The BackBlast:

Intro:

YHC has been doing a good deal of research1 on limiting the number of reps in favor of keep an elevated heart rate; with that information in mind, a beatdown with a focus on form and (if necessary) going slow was developed. Armed with this beatdown, YHC dished out something simple and effective on the PAX. It started with…

Warm-o-Rama:

Whilst running ~ half a mile, we performed

  • SSH x 10 (IC)
  • Merkins x 10 (IC)
  • Squats x 10 (IC)
  • Lunge Twists x 10 (IC)
  • Burpees x 3 (focus on form)

The Thang:

The Thang was split into three simple parts.

  1. Wheelbarrow Merkins – Partner up; Partner A holds Partner B’s feet, while Partner B wheelbarrows across the parking lot, stopping at each parking lot line and performing two merkins. Once the end is reached, flapjack, back the other way.
  2. Four Horsemen – Four stations in square. Each station has a specified exercise and reps, followed by instructions to perform burpees (the number of which being equal to the round you’re on. Exercises (stations) were
    1. 10 Carolina Dry Docks
    2. 10 Squats
    3. 10 BBSU
    4. 10 Lunges
  3. Ring of Fire – Each member of the PAX took turns leading 10 Hand-Release Merkins2 followed by 10 Squats (70 of each, in total).

6MoM:

  • BBSU x 25
  • American Hammer x 10 (IC) (slow)

COT:

  • RANDO 11-20 is coming; 11/14. Be on the lookout on Slack
  • Googan made mention of a Service Opportunity through his Church. Check the #barnhouse channel on Slack for details.
  • Turkey Burner (day after Thanksgiving): 12 mile ruck; 30 lb weight in pack required. Talk to Short Circuit if you need details.
  • This upcoming Monday (11/9/2020) will be Murph Monday at Drop Trout. Be ready to work.

Naked Man Moleskin:

  1. No actual research was done
  2. Should have been 5, to make sure we focused on form; YHC got carried away and did more.