Always 70 and Sunny
Always 70 and Sunny

Hitting Trees with Swirly


13 Strong posted this morning for W Dog. Here’s how it went down:

Mosey to Lower Slip Road for COP: SSHx25 // DQx10 // Helicoptersx10 // Arm-circlesx10/Reverso // Merkinsx15 // LBCsx15 // Crabcakesx15

Love Hill: Partner up, one man runs up hill to the amphitheater and back. Other partner rotates through lunges // broad jump burpees // bear crawl

Mosey to Amphitheater: Box Jump Burpees on first step. 10/5/3/2/3

Mosey to Rusty Cage: 8 Pull ups // 16 Plank Jacks // 24 LBCs, run to the hydrant and back. repeat 3x.

Last round: 10 Body Pulls // 20 Froggers // 30 Reverse Crunches.

Mosey back to the Flag: Announcements, numberama, namerama. YHC took us out.

NMS: Love Hill was dark as the inside of a cow. Swirly and I ran into a tree together that had fallen across the road; it was a very bonding experience. There was some grumbling about running Love Hill all the way to the amphitheater, but all did well. Kudos to Toga for his throwback Rusty Cage routine, a great comprehensive workout for the whole body. Also, Fireman Ed and Handshake wore matching blue cut-off t shirts and black shorts. It was very cute.

F3 teaches us to move into the pain. Everything required of us today that is good — the hard conversation at work, the parenting of difficult children, the loving of a wife or roommate — all requires that we renounce self-interest and move into and toward the pain. In doing so we reflect the one who said: “The Son of Man came not be served, but to serve, and to give his life as a ransom for many.”

Grateful to be with you guys. See you in the gloom.


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  1. Great workout Bodos, nice closing on leadership and the two types of leaders. I appreciate the F3 men and the support we give one another in the workouts and before and after when catching up or catching our breath. Have a great day gents! Corned Beef.

  2. Running in total darkness up a treacherous hill and avoiding trucks full of attack dogs was solid BRR training. Thanks for the tour this morning Bodos.

  3. Great Q Bodo’s. I complained to my wife about the dark conditions of Love Hill and she simply responded with “Well where was your head lamp?”. And we will see if the blue cut off shirts start to become a trend.

  4. Enjoyed the Q and the message, Bodos! Always a good reminder when we’re leaning in for some understanding.

    Have a great day fellas.

  5. Swirly (F3 Corporate) on

    Bonding indeed brother – nothing like running into a tree at the same time ! That was one of the hardest Love Hills we have ever done !
    Solid Q Brother ! Excellent words of wisdom taking us out today. as well We are with you man !
    Great job guys way to work.
    See y’all in the gloom..

  6. Ohhh baby. What a workout! Love the long version of Love Hill, especially as I wasn’t the first runner. Big kudos for you taking the lead on being a whole person. Much respect for being truthful. Well done!