Always 70 and Sunny
Always 70 and Sunny

Free From Any Other Master


“Consider who you are.  Above all, a human being, carrying no greater power than your own reasoned choice, which oversees all other things, and is free from any other master.” – Epictetus

6 spartan warriors rose to greet the dawn of a new day.  According to legend, it went a little something like this.

Hot Potato Q


COP: Mosey down hill.  IC helicopters, Willie Mays Hayes, etc.

Grab a rock and circle up.  Putting one hand on the rock and one hand on the ground.  Complete two merkins and switch hands.  Do this all the way around the circle to the left, then do this back round the circle to the right.


Rock Solid Triple Check: Exercises are LBC, squats and burpees.  The partner who is running does so . with the rock over their head. Mosey to playground.

3 round of 5 pullups while partner performs Hello Dolly.

Sippy Cup

Mosey to the pit of despair.  Bear crawl all the way around the perimeter. On the next round crab walk all the way around the perimeter. Mosey to service road.

Headed downhill, hop on right leg for what seemed like a long time.  Then hop on left leg for what seemed like even a further distance downhill.  In a wild twist of fate, turn around and hop on right leg uphill then switch half way and hop on left leg.


3 rounds of 5 decline merkins, 10 incline merkins, 20 dips.

Power of 10: Going up the hill rotate through 10 of the following till completion; bear crawl, crawl bear, bunny hop, lunge.


Curb Crawl Pyramid of Success – Bear crawl and complete 1 merkin.  Crawl bear back and complete 2 merkins.  Up to 5 and back down to 1.

5 Min of Mary – Cross leg lifts, flutter kicks, Alabama prom date.

Numberama, namerama, Sippy took us out.

News: 4 Year Convergence on 9/22 See Phonics, Puppy Pile on 9/29 See Marv, CSAUP 10/20 See TYA.

Moleskin – It should come as no surprise that Swirly flipping ran to the AO after completing the BRR this weekend and running a personal best in the mile during one of his legs.  Way to go brotha!  Great to have Crossroads and Goldberg out for a little southside success.  Have a great week fellas!


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  1. As always, great way to start the week. Congrats Swirly for kicking ass on your 49th birthday weekend, and setting a PR mile pace. Just awesome!

  2. Swirly (F3 Corporate) on

    Thanks for writing up the BB Hardywood.
    Great job guys – now that’s the way to begin your week !
    Thanks for the shout out. Let’s keep pushing each other to get a little better each day!
    See y’all in the gloom..