No leg day at Swarm

No leg day at Swarm

Qing Swarm two days after IPC and the night after Clyent Dinner and IPC relay, ugh, soreness is at it’s worst 48 hours in…. let’s go!

7 pax today including 2 non regulars which was great to see

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)


  • Mosey around the front of the middle school back to COT to pick up a straggling Zin, NOPE, fake out, he’s not coming… on down the path past Rudy’s shed to the high school lot
  • Side Straddle Hop x 20 IC
  • Imperial Walkers x 15 IC
  • Merkins x 10
  • Mountain Climbers x 10 IC
  • Calf Stretch x 15 seconds, flapjack
  • Dynamic Downward Dog and Upward Dog

The Thang:

Mosey to alley/breezeway on the side of the High School


  • 10 Merkins
  • 10 Donkey Kicks
  • 10 Big Boys
  • Continue with 9 of everything and so on until
  • 1 Merkin
  • 1 Donkey Kick
  • 1 Big Boy

Mosey back to the high school lot for some four corners:

  • Run to first corner, Merkins x 10
  • Back to start 1 burpee
  • Run to first corner for Merkins x 10, run to second corner for Flutters x 10 (2 is 1)
  • Back to start for 1 burpee
  • Run to first corner for Merkins x 10, run to second corner for Flutters x 10 (2 is 1), run to third corner for American Hammers x 10 (2 is 1)
  • Back to start for 1 burpee corner for Merkins x 10, run to second corner for Flutters x 10 (2 is 1), run to third corner for American Hammers x 10 (2 is 1), run to fourth corner for Burpees x 10
  • Run back to start for 1 burpee, pick up the six
  • Plank Jacks x 15 IC while we regroup

Mosey to the corner of the high school lot by the stadium, grab a lifting rock:

  • Curls x 20
  • Shoulder Press x 15
  • Triceps Extension x 10
  • Run the 400m loop around the wooded area
  • Rinse and repeat for a total of 4 laps (1600m)

Short Mosey to back side of high school

  • 30 dips on wooden benches
  • 20 step ups on picnic tables behind school
  • 10 derkins on wooden benches
  • 30 dips on picnic tables behind school
  • 20 step ups on wooden benches
  • 10 derkins on picnic tables

3 minutes left, fast mosey back to COT


A little over 5 miles in the books


Great to see Atlas and Fuse Box at Swarm.  Atlas usually has Friday morning obligations and with a free morning didn’t take the easy way out and posted the full hour.  Fusebox fresh off his 10k Monday morning doubled up the distance this week and hit Swarm and got in about another 5 miles, well done.

My soreness from IPC (have fun tomorrow) is so bad I wanted to cry the entire 1 mile warmup.

There were ZERO squats or leg exercises today due to massive soreness from IPC and to keep those who are doing IPC tomorrow fresh.

Ice 9 and Wolverine had their own secret club meeting way out in front of everyone on the 4 corners

Wolverine was also laying on a “clutch” mat outside of the high school while doing big boys.  Not so clutch if that’s the COVID mat….

Hollywood picked the lightest lifting rock a good sized rock and killed it on the lifts/400m, or maybe he was just saying himself for that glory

Deflated may be running in secret with his third wheel gang but the man has developed some speed.  I was definitely chasing you today.  Hopefully your 5 item knee surgery goes well next Thursday and you can be back soon.

It was definitely a lighter crowd today with a lot of the Swarm regulars sandbagging in other workouts (you know who you are) or just completely no showing (TT, etc).

I know this is a Swarm backblast but I just wanted to say that although I am sore and tired from the IPC and IPC relay the IPC relay has been one of my highlights of F3 the past few months.  The second F alone makes it.  Getting together with 15+ guys every week to compete as a team and make fun of other regions has been pure gold.  If you’re not participating you’re missing out.  There are two weeks left and I hope to see you out.

Thank you for the opportunity to lead today.


  • Although it’s late I’m sure 9/11 has been on everyone’s minds today and everyone (especially with our transplants down here) has a different story of what this day means and has impacted their lives.  It’s been on my mind all and I hope we can lift up in prayer all those impacted men/women/families today.

About the author

Gerber author

Notify of
Inline Feedbacks
View all comments
Would love your thoughts, please comment.x