AO: The Swanson

When: 07/14/2021


Number of Pax: 7

Pax Names: Bunsen, Ditka, Flo, Forest Gump, Short Circuit, The Princess Bride, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Forest Gump

The BackBlast:


In honor of Gary Wieneke, legendary track/field coach & to honor his son, PAX from F3Greenwood, F3FoCo PAX tackled “The WIN” memorial workout.

Short Circuit’s last post at The Swanson before heading back to NC soon.


Quick mosey lap in case in PAX showed up late.

SSH – 13 (IC)

Shoulder Taps – 13 (IC)

Imperial Walkers – 13 (IC)

Mountain Climbers – 13 (IC)

Low Plank Hold – 30 second count

*4 Lap mosey around the baseball field.

The Thang:

83 reps of each, followed by 8 Burpees after each exercise.

Merkins, LBCs, Dips, Shoulder Press + Coupon, Squats + Coupon, Flutterkicks, Kettle Bell Swings with Crete.

Omaha was called around the last exercise due to time. 800 Meter run was not had as a result, but PAX were not disappointed with skipping the run.


American Hammers – 13 (IC)


Ditka’s 2.1 – learning how to have patiences a new parents.

Bunsen’s M – air quality effecting asthma.

Gumps 2.2 & 2.3 – stomach pains the past few months.

Short Circuit – family relocating back to NC next week. Prayers for smooth transition & safe travels.

Naked Man Moleskin:

*According to Strava, Gump (Q) holds the 5th fastest time of the Pitchers Elbow section of our 4 laps. Several Q attempted to take the title of Local Legend and complete the fastest time. Short Circuit succeeded in both. After much talk at coffeeteria, the game is on for the title to be taken by another PAX.