05/25/2023 - The Swanson -
Intro: mosey Warm-o-Rama: sun gods rev sun gods chinook string rippers A pagoda glut kickers The Thang: 3 Sets: 10 jump quats 35 yard run 15 reverse lunges 35 yard…
PAX: FiddyCent
04/19/2023 - The Swanson - DORA – Burpee, 2, 3
Intro: With no coupons available, alas there would be no discounts on todays workout. Dora 123 and a failure to launch on a seasonably nice morning Warm-o-Rama: Mosey around parking…
04/12/2023 - - Morning at the Zoo
Conditions: It was either the warm weather or my milkshake but it brought the boys out to the warmer gloom this morning.Warm-Up: Mosey Flamingo Jumps Side shuffle left Side Shuffle…
03/08/2023 - The Swanson - Merkin Mile++++
Intro: Gloomy cold morning. 3 compadres. Merkin mile++++ Warm-o-Rama: The Googan lap SSH String-rippers Sungods+Reverse A_Pagoda Glut Kicks Old Man Stretch for quads hams and calfs The Thang: Merkin Mile…
01/25/2023 - The Swanson - The Merkin Mile v2
Intro: No Q, so what do you do? Go back to a while, for a merkin mile. Warm-o-Rama: Mosey around parking lot Sun Gods IC x 16 Reverse Sun Gods…
01/04/2023 - The Swanson - Chad 1000X
Intro: On a 19 degree morning in the gloom, seven PAX carried a 22lb weight (for the 22 veterans a day who die by suicide) on a journey of 1000…
12/28/2022 - The Swanson - 24 days of christmas
Burning off all the christmas cookies… Warmorama 20 SSH 15 String Rippers 15 Sungods 15 Reverse Sungods 15 Buttkickers The Thang 12 days of christmas style. 1st day… 2nd day,…
12/21/2022 - The Swanson - XMAS Beatdown 2022
Intro: Tis’ the season for XMAS spirit. Without further ado … Warm-o-Rama: Christmas trees x15 IC (aka SSH with hands pointed at the top) Chimney climbers x10 IC (aka goofballs)…
12/14/2022 - The Swanson - Pure Insanity
Intro: YHC literally dug into the depths for this beatdown, the depths of an old drawer and found a magazine cutout of the “new” (circa 2015) Insanity workout by Shaun…
11/23/2022 - The Swanson - Planksgiving III
Intro: It’s that time of year again. The time for Planksgiving and a time to give planks. YHC kept the tradition alive with F3 FoCo’s 3rd annual Planksgiving beatdown, just…