AO: The Swanson

When: 02/10/2021

PAX:

Number of Pax: 7

Pax Names: Chick Flick, Ditka, Flo, Go Blue!, Googan, SPAM, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Go Blue!


The BackBlast:

Intro:

Single digit temps, no problem. YHC provided the mission, a quick disclaimer, and away we mosey to the …

Warm-o-Rama:

  • Jog, high-knees, butt-kickers, jog, sprint (all in place). Switch on YHC command, rinse and repeat 2x.
  • SSH x15 IC
  • String Rippers x15 IC
  • Knee Huggers
  • Sun Gods x10 IC FWD/REV

The Thang:

  • B-Ball court suicides (Bobby Hurley style)
    • Free-throw line and back, 5 Bobby Hurleys
    • Half line and back, 10 Bobby Hurleys
    • Free-throw line and back, 15 Bobby Hurleys
    • Full and back, 20 Bobby Hurleys
  • The Baker’s Dozen
    • 13 exercises, AMRAP, for one minute each, and with a short mosey in between exercises. Exercises were:
      • Monkey humpers*
      • Butkas
      • Bear crawl
      • Sprint /mosey
      • Dips
      • Step ups
      • LBC
      • Inverted rows
      • Jump squats
      • Shoulder taps
      • Daft Punks
      • Hand release merkins
      • B-ball court suicide with burpees

6MoM:

  • Mike Tyson’s Punchout
    • Right straight punch x10 IC
    • Left straight punch x10 IC
    • Right uppercut x10 IC
    • Left uppercut x10 IC
  • Side plank dips x10 IC (each side)
    • Side plank on elbow, dip hips up and down
  • Side plank dipsy-doos x10 IC (each side)
    • Side plank on elbow, reach opposite hand up then under and through
  • American Hammer x15 IC

COT:

  • Announcements
    • Ditka’s 2.1 is a …… boy! **
    • RANDO 01-21 is almost over, get it in. RANDO 02-21 drops 2/15.
    • February lunges challenge is on, get on the board, catch up, or keep going!
    • Q-school this upcoming Saturday at Abduction 06:30. DM Short Circuit if you’re interested … and you should be!
  • YHC prayed us out.

Naked Man Moleskin:

  • * Ewwww-eee, one minute of MH really started things off right.
  • ** Debate between naming him Walter Payton, Butkus, or Rodgas ensued.
  • 1st time we’ve had coffeeteria inside in quite some time. Went to a new spot, Rocky Mountain Bagels, for a great Q-Source discussion by Googan on “Get Right”.

F3 Fort Collins