AO: The Swanson

When: 04/23/2024


Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:


The BackBlast:

AO: ao_the-swanson
Q: Legs
PAX: Bunsen, Earthworm Jim, Monsanto, Go Blue, Legs, Disco, ODD JOB, Katniss
FNGs: 1 Katniss
A beautiful Valentine’s day gloom! The Q shows up to a small group of HIMs already gathered and itching for a good beatdown.

Sun Gods IC x 10
Reverse Sun Gods IC x 10
String rippers IC x 10

“Will You Be My Valentine: A True Romance”

Saint Valentine was executed on 02-14 269AD

14 points on the heart (each point is a work out with 19 reps each. (need extra 3 reps at the end of each round)

Station #1 – Monkey Humpers
Station #2 – LBCs
Station #3 – Squats
Station #4 – Merkins
Station #5 – Dirty Dogs
Station #6 – Ranger Merkins
Station #7 – Mule Kicks
Station #8 – SSH
Station #9 – Lunges
Station #10 – Hand Release Merkins
Station #11 – Box Cutters
Station #12 – Mountain Climbers
Station #13 – Jump Squats
Station #14 – Seal Claps + 3 reps of carolina Dry Docks
Try for 2 rounds of 14 stations for a total of 269 reps per round

Carry “Girlfriend” and “Cindy”/or Ruck around the whole time as a team.

Pass Ruck around circle (backs to the center).
Hello Dollys IC X 14
Flutter Kicks IC X 14
American Hammers IC X 14

– Book Club this Friday at Prost at 5:30pm
– April GoRuck events
– FNG is renamed Katniss
– Maybe a functional fitness test this Saturday at Abduction but you will have to come to find out.

The third F is all about getting outside of ourselves and today being Valentine’s Day, I want to share that I love you guys. You are great and such a great value add in my life. I love these two scriptures that are so fitting for today and this day.

MATTHEW 22:36-40
“Teacher, which is the greatest commandment in the Law?” Jesus replied: “Love the Lord your God with all your heart and with all your soul and with all your mind. This is the first and greatest commandment. And the second is like it: Love your neighbor as yourself.
All the Law and the Prophets hang on these two commandments.”

“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”

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