Always 70 and Sunny
Always 70 and Sunny

Super Worms


“Raise your words, not voice. It is rain that grows flowers, not thunder.” Rumi

8 warriors rose to greet the dawn of a new day.  It went a little something like this.

COP:  SSH, IW, LBC, FM X 20, Merkin X 10

Lazy Dora:  100 Merkin, 200 LBC, 300 Squats.  One partner completes 10 merkins and the other partner planks, alternating to 100.  20 LBC and 6 inches alternating to 200. 25 squats and hold squat alternating to 300.

F3 Lesson Ladder – This is an exercise that builds upon itself.  Each round keep the existing exercises and add a new one.

Round 1) B

Be yourself, but be the best version of yourself – Run to end and complete 3 burpees.

Round 2) B + E

Everyone has something to give – Elbow planks X 10

Round 3) B + E + S

Showing up is the hardest and easiest thing to do – WWII Situps X 15

Round 4) B + E + S + U

Up the mountain – Mountain climbers X 20

Round 5) B + E + S + U + P

Purpose and a plan can complete just about anything – American Hammers X 20

Round 6) B + E + S + U + P + E

Environment matters.  Not wind or rain, but whom you surround yourself with – Merkins X 25

Round 7) B + E + S + U + P + E + R

Rise up.  It’s on you to get it done – Jump squats X 30

5 Min Of Mary – Merkin X 20 IC, WWII SU X 20 IC, Helga X 20 IC

Numberama, namerama, Flashdance lead us out.

Field notes: Great job gents!  It speaks volumes about you to show up in adverse conditions and absolutely bring it.  You guys crushed it.

The video above is from the 1987 MISL Championship Run of the Dallas Sidekicks (who beat the Tacoma Starts in overtime of Game 7 after being down by 2 goals in the 4th quarter with three minutes to go).  The star player was the great Tatu.  Our newest FNG likes soccer and has tattoos, so this only seemed fitting.

It’s been two years since YHC got the first taste of the F3 Kool Aid and just over a year that it became a very important part of my life.  This post could get long and rambling really quick if YHC wrote out all the lessons from F3. YHC has gratitude that runs very deep for the men who show up everyday and give of themselves.

News: Barring any worm related issues, Wilson will be hosting Lee Trevino in May.  See him for details.

Be super,



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  1. Welcome Tatu. Posting in the rain brings it to a new level, nothing you can’t do now. Thanks for the life lessons Hardywood, well done. A good reminder of what F3 can do for all of us.

  2. DUDE!

    Cant believe you spelled out BE SUPER. You are unstoppable! Glad to have you around, Hardywood. Who else would take all the credit for good ideas?

    PS, As I dropped off my kids this morning at school, I told them to “go be super”….just like I have done every morning since I met you.

  3. Dude that was a smoke show in the rain!!!, Much respect for Tatu for showing up on his first day in these conditions.. Be Super Sore you missed a word Hardywood. Great times and fellowship today men!!!

  4. As expected, Wilson was full cotton sweatshirt today in the pouring rain. He had to have been working 10% harder than the rest of us because of the extra 20 pounds of water he was carrying around.

    Nice work everyone!!

  5. New Chapter in “What Doesn’t Kill Us…” Wearing excessive clothing that overheats and weighs you down, lesson taught by Wilson with a warning from Saab.

  6. Hey Carmen SanDiego!

    I forgot to mention that when you said your name I did a double take … we already knew each other and I am only now realizing … remember that my family randomly met yours about 18 months ago at Powhatan State Park? 🙂 I tried to text you but your number done changed! 🙂

  7. Viral, probably just a coincidence, don’t read too much into it. I mean every time you get a new phone you have to get a new phone number, right?