AO: The Swanson

When: 06/02/2021


Number of Pax: 7

Pax Names: Bunsen, Chick Flick, Ditka, Forest Gump, JarJar, Short Circuit, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Short Circuit

The BackBlast:


YHC was NOT prepared for this. So a quick scramble write-up workout early in the AM was required to put this together; and after recently seeing a forgotten Yahtzee game, decided to bust out the dice and let fate decide the course of action.


After going off the reservation into a quiet neighborhood, we went through:

  • SSH x 20 (IC)
  • Plank Jacks x 15 (IC)
  • Merkins x 15
  • CH Squats x 10 (IC)
  • String Rippers x 15 (IC)
  • Sun Gods x 10 (IC) (Forward)
    • Detour for 5 Burpees for Bunsen’s insolence
  • Sun Gods x 10 (IC) (Reverse)

Mosey back to the parking lot for…

The Thang:

Three cards, each carrying six different exercises YHC cooked up. Some were repeated, some weren’t. Each PAX rolls the dice and we let fate decide which exercise we do. After each PAX rolls the dice, we move to the next card. Here were the exercises (those in red were done, those in black were not).

  • Card 1
    1. Sprint 100 Yards, Sprint back
    2. 20 x Hand-Release Merkins
    3. Bearcrawl 50 Yards, 10 Merkins, bearcrawl back
    4. 30 Wojo Squats
    5. 10 Burpees with Jump Tuck
    6. Suicides on Basketball court
  • Card 2
    1. 10 x Burpees with Jump Tuck
    2. 20 x Star Jumps
    3. Sprint 100 Yards out and back
    4. 20 x Hand-Release Merkins
    5. 20 x Ground-Touch Lunges
    6. 50 x Shoulder Taps
  • Card 3 (PAX were advised to cut their reps in half for this one to save time)
    1. 35 x Crabcakes
    2. 40 x Bonnie Blairs
    3. Suicide on BB Court
    4. 10 x Burpees with Jump Tuck
    5. 60 x Plank Jacks
    6. Sprint 100 Yards out and back


  • Homer and Marge
  • LSF x 20 (IC)
  • American Hammer x 15 (IC)


  • Summer Challenge is live! Bunsen is your guest Q for this challenge. Goal is for 3% improvement. Check Slack for details.
  • This Friday (06/04) Excitebike is hosting F3 Family Firepit Fun Night. DM For details.
  • The Murph – every Monday, at Troutman Park; 0530 start time. Talk to Tri-Delt for more details.
  • #TAP to Gump’s Dad going through a series of treatments and observations for a nodule in his lungs.

Naked Man Moleskin:

  • Freaking Hand-Release Merkins! Stop rolling “2” guys!