Swoleville Road Trip – 2022

Preamble:

Well, summer is out of the gate and PAX are starting to hit the beaches and pools, so it was time for a return trip to the great town of Swoleville, USA!  When we first arrived in 2021, the town had never heard of F3 and didn’t pay much attention until we turned up the heat in the town green in front of a crowd of onlookers with a non-stop pain train and earned ourselves a formal invitation to return every year.

This year, when the bus pulled into town and we stepped off to greet the mayor, his jaw dropped and he asked if we had been hit by the pandemic?  Not Covid, but a condition most commonly referred to as “Swoleiosis” (Pronounced SWOL – EE -Oh – Sis).  It’s true…the disease has swept through F3 Cumming.   The only cure is laziness, fart sacking, and general deceleration, so we’ll have to opt for the treatment program instead…and it goes like this…

Warm-O-Rama:

Despite the sweltering temperatures, we had a big crowd at the Creek for the second week in a row, so we took off with a slow mosey to the crossroads for warm up:

SSH

Windmills

Good Mornings

Willie Mays Hayes

The Thang:

Mosey to the center of the Big field for a “Death Star” routine:

5 burpee toll in the center of the field and then make your way to each corner for different exercises:

Round 1:

20 Hand Release Mercans

20 Sumo Squats

20 Flutter Kicks (Alpha)

20 Wolverines

Round 2:  Same 5 burpee toll in the center

20 Wide Mercans

20 Diamond Mercans

20 Stagger Mercans (10 left, 10 right)

20 regular mercans

Stop by the rock pile for some Colt 45’s:

15 Curls, drop rock and move 2 paces left

15 OHP, drop rock and move 3 paces left

15 Skull Crushers

Indian Run back to the flag

COT:

Great to have 2 FNGs:

Touche’

Shingles

and a DR PAX:  Dough Boy from F3 Houston.

Fun time with Name-O-Rama and excited for the continued growth we’re seeing in the Region

Naked-Man Moleskin:

One of the Core principles of F3 is that it is held outdoors, rain or shine.  Also worth mention this time of year is HOT and HUMID.  Encourage all PAX to hydrate more than usual in these conditions and don’t hesitate to stop if you start to feel lightheaded, nauseous, or experience headache or any other concerning feeling.  Water fountains are present in most of our AOs, so step away and find one if you need it.