AO: The Swanson

When: 11/11/2020


Number of Pax: 8

Pax Names: Ditka, Forest Gump, Go Blue!, Googan, Mile High (F3 Montgomery), Rainbow Sprinkles, Short Circuit, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Forest Gump

The BackBlast:


Chilly morning at The Swanson. These dark/cold mornings are getting challenging to keep everyone warm, but the Q was ready with a great workout. Wasn’t sure anyone was gonna make it, then 7 guys showed up at the last minute. Pax welcomed Mile High visiting from Alabama F3. Disclaimer noted. Warm-up commenced.


Pax moseyed to some light for a long warm-up. Adding merkins after each exercise posed challenging to maintain cadence, but got everyone nice a toasty before The Thang.

10 SSH (IC) + 1 merkin

10 DQs (IC) + 2 merkins

10 Imperial Walkers (IC) + 3 merkins

10 Burpees (IC) + 4 merkins

10 Copperhead Squats (IC) + 5 merkins

10 Helicopters (IC) + 6 merkins

10 LBCs (IC) + 7 merkins

10 Freddie Mercuries (IC) + 8 merkins

10 Forward Sun gods (IC) + 9 merkins

10 Alternating Shoulder Taps (IC) + 10 merkins

The Thang:

Pax moseyed over to the baseball area for some 11’s. Q gave Pax the option of which path to take for this exercise.

Begin with 10 merkins + 1 jump squat, then run to the end of the path to continue with 9 merkins + 2 jump squats. Run back to the start for 8 merkins + 3 jump squats. Rinse and repeat until Pax ended with 1 merkin + 10 jump squats.

Next was The Wall Mount:

  1. 10 Horizontal Squats, 30 sec plank, 10 Burpees
  2. 20 Ascending Testicles, 45 sec plank, 20 2-count Flutter Kicks
  3. 30 Chicken Peckers, 60 sec plank, 30 Air Dramas

To finish, Pax all jogged around for approximately 1/2 mile, then sprinted to the shovel flag for 6MOM.


15 Crab Cakes (IC)

15 Hello Dollies (IC)

15 American Hammers (IC)


Lifted up Mile Highs FIL who is battling cancer & for every man to be great leaders for their families.

Naked Man Moleskin:

Need to get that cadence down while adding merkins after warm-o-rama, & totally forgot to have Pax ‘recover’ after each exercise. Sorry boys. Grateful to lead these men.