AO: The Swanson

When: 01/19/2022

PAX:

Number of Pax: 5

Pax Names: Bootleg, Ditka, Excitebike, Go Blue!, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Go Blue!


The BackBlast:

Intro:

“Freezing drizzle” was the forecast for the morning. All that means is everything was icy as sh*t. Five brave PAX made it out for the ice skating session, and surprisingly no one slipped on their a$$, but it was close. A short skate around the parking lot and it was off to the …

Warm-o-Rama:

  • SSH x15 IC
  • Goofball x15 IC *
  • String Rippers x10 IC
  • Flying Sun Gods Sobriety Style, x10 IC FWD/REV
  • Abe Vigoda, x10 IC **

The Thang:

  1. Bataan Death March ***
    1. Last PAX does 10 merkins
  2. Inverted Rows / Plank Count Down
    1. 10 rows, hold 20 sec plank
    2. 9 rows, hold 20 sec plank
    3. 8 rows, hold 20 sec plank
    4. yada yada yada
  3. Killer Bees ****
    1. Broad jump 10 yards, 5 burpees, 5 Bonnie Blairs (each leg), 5 Big boy sit ups.
    2. Repeat 2 more times to the 30 yard mark
    3. Bear crawl back
    4. Rinse and repeat 2x

6MoM:

  • Dancer Abs *****
    • LBCs x8 IC, Hold up and pulse up x10
    • LBCs table top x8 IC, hold up and pulse up x10
    • LBCs legs up x8 IC, hold up and pulse up x10
    • LBCs table top x8 IC, hold up and pulse up x10
  • American Hammers, x20 IC

COT:

  • Prayers to Tri-Delt’s step dad recovering, those affected by the Marshall Fire, safe travels today on the icy roads

Naked Man Moleskin:

* Accurately named, we all did indeed look like goofballs doing this

** Normally a solid stretch, this one was a inner thigh workout just to keep your legs sliding out from under you and doing the splits

*** Possibly the slowest “sprint” to the front of the line YHC has seen, but we all survived without falling. High point was Tri-Delt and Excitebike trying to make it up the hill to the baseball complex and failing miserably, sliding back down

**** At this point the PAX thought they had an easy beatdown, but alas, the main event was just about to begin. Lots of groans and moans on this one … on the first round. Glorious.

***** YHC had so much fun with this last time, decided to try it again … and again, so much fun

F3 Fort Collins