13 PAX lived up to the BB title at the Swarm. Actually, the whole idea of a Swarm workout was born out of a few PAX wanting to get better. This workout is meant to be more intense by going for a full hour and hitting a minimum of 4 miles. Doing and accomplishing tough things with others . . . There is STRENGTH IN THE SWARM!
MOLESKINE:
- Are you trying to get better in a particular area of your life?
- You better be!
- Have you announced that goal(s) to anybody?
- How are you planning on getting better?
- Trying something new?
- Got somebody to hold you accountable?
- I LOVE F3 Waxhaw!
- There are so many of you who I know are TRYING to get better
- There are so many of you who I know are WANTING to be better at all 3 Fs
- Those are the guys I try and surround myself with . . . PUSHING me to be better
- ACCOUNTABILITY! EFFORT! There is STRENGTH IN THE SWARM
- There are also some of you who I know are COASTING
- If there are PAX that started around the same time or after you and they are way in front of you, you’re COASTING!
- Get out of your comfort zone and announce your goals, start at the front of the PAX at a workout, and stay there as long as you can
- That might be 5 minutes the first time, but then it might be 10 minutes or more after a couple weeks
- Also, find yourself some PAX that you know will challenge you (maybe a little stronger or faster than you) and try and keep up with them
- Shout out to Gerber, Wolverine, Hollywood, Dasher, Goodfella, Transporter, Glidah, Legal Zoom, Deadwood, Zinfandel, Easy Button, and a few others that I’m sure I am forgetting
- You guys push and pull me during workouts (and other 2 F’s)
- You guys make me want to be better/faster
- YOU GUYS ARE MY SWARM and greatly appreciate the Strength you give me!
THANG:
- Timed Mile on the track
- Team up in groups of 3-5
- Indian Run for 4 laps
- Several PAX got their personal record by doing it in this format
- Hit the weights
- Partner up with someone like speed
- P1 does exercises
- 30 Curls, 20 Overhead Presses, 10 Pull-ups, repeat
- P2 runs a lap
- x2
- Catch me if you can
- P1 runs with weight
- P2 does 10 merkins and catches P1
- Flapjack until 2 laps completed
- Cul-de-sac running
- P1 and P2 run in opposite directions
- When they meet, 10 hand-slap merkins
- Complete 50
- Plank work
- Roll smashballs around circle
- Each time is passes a PAX, do a merkin
- Indian run to Rudy’s Outhouse
- More plank work
#StrengthInTheSwarm
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