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Striving for Better . . . Strength in the Swarm

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!


  • 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
  • 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!


  • 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


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