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…

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…

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…