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Modify Whenever You Want

Only five of the above Pax actually “participated” in Swarm.

Backstory to the Gloom:

YHC arrived at Cuthbertson campus around 4:45A to finish scoping out the grounds for the planned Weinke then headed over to prep for the all-important IPC Relay. After murdering some bunnies (in reverse) and attempting some “flying squirrel merkin tap things” (supposedly related to shoulder tap merkins), YHC was totally late to start Swarm, but Sugar Daddy had things covered by starting the crew with DiCCs and a good mosey. What YHC did not realize, was just how laissez faire the disclaimer apparently was with regard to “modifying” the workout. Usually it goes something like “modify as necessary”, but Sugar Daddy must have said something more along the lines of “it’s really all optional, so just modify, end early, or just kick back and watch Dunkin do the exercises whenever you want”.

Now on to…

The Thang

  • Mosey Lap around the school
  • Warmup
    • Prime the Pump (Fairly rapid calf raises while steadying self against a wall or piece of playground equipment.) x30 IC
    • Side Straddle Hop x25 IC
    • Merkin x10 IC
    • Low Slow Squats x15 IC
  • Mosey half lap around the school
    • Donkey Kicks x15
    • Plank-o-Rama
      • High Plank
      • Elbow Plank
      • High Plank
      • Side Plank right side (optional foot extended high)
      • High Plank
      • Side Plank left side (optional foot extended high)
  • Mosey half lap around the school next to school bus lot
  • Apple Turnover
    • Performed next to school bus lot under covered area with lots of columns.
    • Bear Crawl from first column to second column.
    • At second column, flip to Crab Walk until third column.
    • At third column, flip back to Bear Crawl, etc.
    • There were 7 or 8 columns in total.
    • High Plank to wait for the six.
Tired Polar Bear GIF
  • Turnover Apple
    • Same exercises, but everything in reverse.
    • Crawl Bear from first column to second column.
    • At second column, flip to Walk Crab until third column.
    • At third column, flip back to Crawl Bear, etc.
    • There were 7 or 8 columns in total.
    • High Plank to wait for the six.
usarmy army military soldier crab GIF
  • A Few Minutes of Mary
    • Big Boy Sit Ups x15 IC
    • Heels to Heaven x15 IC
    • Hallelujah Toy Soldiers x20 IC (Toy soldiers, but with arms extended straight up to the sky.)
  • Mosey half lap around the school next to row of trees
  • The Perp Walk (a soon-to-be classic crowd pleaser). Make your way along the row of trees via Convict Walking Lunges (hands behind the head), stopping at each tree along the way to do 5 No Surrender. Six trees total for a total of 30 No Surrenders in between the Convict Walking Lunges.
    • No Surrender x5 each side (at each tree) – basically a single leg get-up
    • Convict Walking Lunges in between stops
    • End with Freddie Mercuries until all Pax have made it across the field.
    • So, basically, hands are behind the head the entire length of the trees while doing the various exercises and waiting for last Pax to finish.
    • Once across the field of trees, we had to get back, so we did so via…
  • The Cross Walk. Same as The Perp Walk, but with arms spread wide like a cross the entire time rather than behind the head. Make your way back along the row of trees via Cross Walking Lunges (arms spread wide), stopping at each tree along the way to do 5 Take Me Now. Six trees total for a total of 30 Take Me Now in between the Cross Walking Lunges.
    • Take Me Now x5 each side (at each tree) – basically a single leg get-up
    • Cross Walking Lunges in between stops
    • End with Freddie Mercuries until all Pax have made it across the field.
    • So, basically, arms are spread wide the entire length of the trees while doing the various exercises and waiting for last Pax to finish.
  • Mosey for awhile to try to loosen up some tight quads after all of the lunges
  • The Jackass (a crowd favorite).
    • Against a wall. A slightly more intense Donkey Kick where we do DK 10 times and then hold feet against the wall on the last up for 10 seconds. Then 9 DK and hold feet against the wall for 9 seconds. Etc., down to 5.
worlds funniest fails GIF by Fox TV
  • Mosey farther over near the high school by some stairs
  • Sixes
    • Combination of Mike Tysons at bottom of stairs and LBC’s at top of stairs by the wall.
  • Mosey on back near the back of the middle school for closing sequence along lighted sidewalk
  • Stop at each light along the way back to COT. Alternate exercises between Squats x10 and LBC’s x10.
  • Last minute or two do variations of Plank.  =)

Moleskine (i.e., Spreadsheets from the Gloom)

So, the above is the sequence of exercises that YHC called out during the beatdown, but YHC was the only one who actually performed all of the called exercises. With Sugar Daddy doing BoneFrog tomorrow, he was understandably modifying.

June 8th, 2019 - Bonefrog - New Jersey - Mud Run Finder

Other Pax seemed to just Drive By certain exercises, put them on Ice9, or generally act as though YHC had blown a Fuse Box.

Nah Dude No GIF by Devin Dawson

But, you know what? That’s okay. That is one of the beauties of F3. You can do whatever you like. I appreciate the dudes for showing up this morning and (occasionally) pushing themselves. 😉

I know by the time Friday comes around each week I am spent, and half the battle is just showing up. Great job showing up. Keep showing up!

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