AO: The Swanson

When: 10/07/2020


Number of Pax: 5

Pax Names: Excitebike, Forest Gump, Go Blue!, Short Circuit, Tri-Delt,

Number of FNGS: 0

FNG Names:

QIC: Short Circuit

The BackBlast:


After recent events down in Myrtle Beach, SC cost Jacob Hancher (F3 Hightower) his life, YHC was moved to put together a beatdown in his honor. No better place to look than the Exicon. So with Weinke and phone in hand, disclaimer disclaimed, and PAX ready to work, we took off at 5:30 for some…


After each exercise, we did a sprint up the hill to the center of the baseball fields.

  • SSH x 23 (IC)
  • Sprint 100 yards uphill (50%), mosey back
  • Calf Raises x 23 (IC)
  • Sprint 100 yards uphill (50%), mosey back
  • CH Squats x 23 (IC)
  • Sprint 100 yards uphill (80%), mosey back
  • Merkins x 23
  • Sprint 100 yards uphill (80%), mosey back
  • Carolina Dry Docks x 23
  • Sprint 100 yards uphill (100%), mosey back

The Thang:

We then moseyed to the center of the baseball diamonds, where YHC gave a small talk about Jacob Hancher and we kicked off the Hightower Routine (5 Exercises, 9 Reps each exercise):

  1. Burpees
  2. Bodybuilder Burpees
  3. Triple Hand Release Merkin Burpees
  4. Triple Jump Squat Burpees
  5. Triple Hand Release Merkin Triple Jump Squat Bodybuilder Burpees1

Additionally, to pay tribute to the late, great Eddie Van Halen, we may or may not2 have blasted tunes such as “Unchained”3, “Jump”4, “Panama”, and “Hot For Teacher”.

YHC made it through two rounds before calling time, followed by a short mosey back to the #shovelFlag for…


  • LSF x 23 (IC)
  • Freddy Mercury x 23 (IC)5
  • LBC x 23 (IC)
  • American Hammer x 23 (IC)


  • #TAP for Jacob Hancher (F3 Hightower), his family, his friends, and the men of F3 Grand Strand as they mourn the loss of a friend and brother.
  • #TAP for Forrest Gump as his department wrestles with burnout and fatigue with multiple people being out.
  • We need Q’s. Looking forward to seeing your name on the QSheet TRI-DELT….

Naked Man Moleskin:

  1. This became a lot to try and word. Eventually, out of breath, YHC mumbled something like “Just put them all together…”
  2. We totally did.
  3. Van Halen’s best song, by far.  Fight me.
  4. Ironic this song came up when we were doing Jump Squat Burpees.  I don’t think any other PAX noticed.
  5. Ouch. These are YHC’s bane; can maybe get through 15 before the pain starts to set in. Glad we made it to 23. Need to push for MORE next time.

It was an honor and a privilege to lead you men this morning.

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