AO: The Swanson

When: 03/04/2021


Number of Pax: 8

Pax Names: Chick Flick, Ditka, Flo, Forest Gump, Go Blue!, Googan, Rainbow Sprinkles, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Forest Gump

The BackBlast:


It was a bit warmer than it has been lately for The Swanson & Pax showed up to whip their bodies up for some going back to school fun. Rainbow Sprinkles showed up just in time for The Thang to begin.


Mosey for a lap around the parking lot.

SSH 15 (IC)

Toy Soldiers 15 (IC)

Sun gods 15 (IC)

High Knees 15 (IC)

The Thang:

Started off with the Bear Crawl Ring of Fire. Apparently this was recently done at a previous F3 workout that the Q was not aware of. So Pax were beyond thrilled to do this exercise again. We gave it 1 round before Q shouted “okay that’s enough of that” & moseyed on over for the final Thang workout.

Billy Madison – just as Billy Madison went back to school, the Pax went back to 1st grade, using all their effort to make it to 12th grade.

1st Grade – run 1 lap around small parking lot, complete 12 reps of one exercise, 2nd Grade – run 1 lap and complete 1st exercise + 2nd exercise, until you get to 12th Grade

1st – Burpees

2nd – Merkins

3rd – Squats

4th – Lunges

5th – LBC

6th – BBSU

7th – Lt plank up

8th – Rt plank up

9th – Well nobody made it to 9th grade as most Pax only made it to 7th while Chick Flick failed out of 8th before the Q called Omaha.


Moseyed back for 6MOM – everyone is grateful to get on their 6 after the brutal back to school workout.

Hello Dolly 10 (IC)

Boxcutter 10 (IC)

American Hammers 10 (IC)


Lifting up Googan and his M.

Naked Man Moleskin:

*Next time, put those Burpees at 12th Grade instead of 1st. Go Blue said around 4th Grade “I used to be fond of 1st grade”.

*Billy Madison is much better suited for Abduction – look out boys!