AO: The Swanson

When: 11/01/2023


Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:


The BackBlast:

AO: ao_the-swanson
Q: Legs
PAX: Go Blue, Legs, Disco, Earthworm Jim
FNGs: None
Q was pumped to rock his new mudgear shirt in the gloom and lead another week of F3 Nation’s Weekly Acceleration. Today’s workout is to celebrate the work of the HIMS in F3 Muletown. A local non-profit needed assistance rebuilding part of their property to help save more victims from sex trafficking. F3 Muletown partnered with the F3 Foundation to raise the money needed for the project and the PAX went to work fixing it up!

27 reps each for the 27M people who are trafficked at any one time worldwide.
– 27 SSH
– 27 Little Baby Arm Circles
– 27 Goofballs (climb an imaginary ladder)
– 27 Copperhead Squats (3 count down, up on count)

Partner workout. 1 PAX does reps while the other runs out and back. Pick up the 6 after each exercise before continuing to the next one. 500 reps for the 500 square foot building F3 Muletown helped rehab. This will be used for emergency placement.
– 200 Coupon Curls (coupon touches legs at the bottom and chest at the top)
– 150 Bobby Hurleys (jump shot and touch ground)
– 100 Hand Release Merkins
– 50 Blockees (burpee with a coupon in your hand)

1 in 5 victims of sex trafficking are children. 5 ab exercises for 1 minute each
– 1-minute high plank
– 1-minute Freddie Mercuries
– 1-minute Low Flutter Kicks – 1-minute High Flutter Kicks
– 1-minute Low Plank
– Coat drive is still going on. Talk to Go Blue for additional details or just show up to a beatdown with the jacket to donate
– Hefeweizen and Horrors tentative NOV 10th. We have a primary and secondary location
– Q4.3 apprenticeship – Question to walk away with “How does the apprentice gain the heart-knowledge so that he understands in his heart what a leader is and does?” also Q challenges us to think about how we, as masters, in the master and apprentice relationship teach our apprentices how to do that?

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