AO: The Swanson

When: 08/05/2020

PAX:

Number of Pax: 6

Pax Names: Creme-Filled, Ditka, Go Blue!, Googan, Pick-Up Line, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Short Circuit


The BackBlast:

Intro:

This was one of those mornings where YHC just was not feeling up to the task; but on mornings like that, it’s important to still put your shoes on, get out of bed, and hit the workout hard; and that’s just what YHC did, not for himself, but for the men in his keep.  After throwing together a (somewhat) last-minute(ish) workout the night before, YHC showed up at The Swanson under a time crunch.  After parking the car at the opposite end of the park, YHC high-tailed1 it back to the #ShovelFlag in under three minutes (PR?), just in time to catch late-arriving PAX.  Stop the watch, save the activity, start the watch again, issue disclaimer, and we’re off for…

Warm-o-Rama:

Four parts, broken up along the way to the last parking lot next to the tennis courts.

  • Multi-Path Bear Crawl.  Always moving the same direction (forward along the road), with forward bear crawls, left side bear crawls, crawl bears, and right side bear crawls, a total distance of roughly 50 yards.
  • Piston Merkins2
  • Piston Squats3
  • Prisoner Get-Ups

The Thang:

The PAX were directed to YHC’s car, where YHC had some glorious coupons awaiting in the trunk. Alas, the order of the day was strength training, broken up with some running.  After each exercise, the PAX run a lap around the parking lot, moving to the next exercise.  Exercises were broken down as follows:

  • Hip Thrusters x 20
  • Flutter Kicks with Block Overhead x 40
  • Overhead Reverse Lunge x 20
  • Clean and Press x 15
  • American Hammers with Blocks x 20

After the PAX made it through at least three rounds, YHC called for an Omaha, where the PAX then performed:

  • American Hammers with Blocks x 20
  • American Get-ups (block overhead, laying on the ground, swing the block up, using momentum and your core to stand up) x 5

We then put the remaining4 blocks back into YHC’s trunk, and ran back to the #ShovelFlag, complete with a #jailBreak at the end, for some…

6MoM:

  • Homer and Marge
  • LSF x 20
  • Homer and Marge
  • American Hammer x 20

COT:

  • #TAP for Go Blue’s Friend’s Dad who passed away; prayers lifted up for his friend’s family during this time as they grieve.

YHC took us out with a reminder of “Memento Mori” – a remembrance of your passing.  Any of us could be taken from this life in the blink of an eye, and none of us are promised even another day.  Keep this in mind as you go about your days; hug, kiss, love, and serve your families while you can.

Naked Man Moleskin:

  1. YHC high-tailed it not only to make the start time for The Swanson, but also because something he heard something large (and in charge) jump into the river when running through the park.  Reminder to wear a headlamp next time to ward off any #unwelcomeGuests.
  2. These did not go over well
  3. These went over much better
  4. All but one block survived. Thanks Googan – although I’m happy it broke the way it did; you now have an F3 Fort Collins heirloom.

As always – it was an honor and a privilege to lead you men this morning.