Always 70 and Sunny
Always 70 and Sunny

The Exodus of Demons


The beloved beacon of beatdowns to come, SWIRLY’s headlights cast a welcoming beam upon our COT arena. YHC planted the ShovelFlag, and a strong PAX of 17 gloom warriors quickly converged to bask in the warmth of the 2nd F. There was some amusement in contrasting HANDSHAKE’s XXXXL shorts with the cheek-huggers worn by SHAKEDOWN, and then it was time to mosey…


Mosey to COP #1: (The usual Circle)

  • Don Quixotes – IC x10 slowly
  • Imperial Squat Walkers – IC x10
  • Around the World Lunges – IC x5 rounds
  • Mountain Climber Merkins – YHC attempted IC, but after two fails, instructed PAX to complete x10 OYO (should be x3 MC’s followed by x1 M…)
  • Crab Cakes – IC x15
  • LBC’s – IC x20
  • Guantanamo – PAX remains on their Six, Legs Up at 45 degrees, Each man runs circle, forcefully throwing legs down (goal for PAX is to keep feet from hitting the deck, then hold at 6”), then the next man in line is following with hitting legs back up for PAX to hold at 45 degrees. Completed 2 rounds of ab-burner fun.

Mosey to COP #2: (The Pit of Despair)

  • Lindsey – Complete x30 WWII bottom, Bear crawl to top, x10 MH, Crawl Bear back to bottom, x25 WWII, BC up to x15 MH, CB back down, …total of five times up and down to end with x10 WWII & x30 MH.
  • While awaiting the Six, HANDSHAKE provided plankercizes, then with everyone present YHC instructed PAX to complete four 4×4’s for good measure (x4 Burpees, each w x4 Merkins & x4 Mountain C’s)

Mosey to COP #3: (Beatdown Bars, AKA, Rusty Cage)

  • Within about an 8 minute period of time, PAX completed the following routine OYO in repeat: x5 Pull Ups, x10 Groiners, x5 Dips, x10 Iron Mikes (Ball Dippers).  YHC completed x5 rounds then called the PAX to return to the ShovelFlag.

The Shovel Flag Finisher:

  • Freddie Mercury 4 counts x20


  • Counterama #
  • Namerama
  • Announcements (included below in Comments)
  • Prayer


  • First time Q’ing at Dogwood, and loved every painful minute of it. YHC was very pleased with the gusto with which the PAX attacked the Guantanamo drill, particularly impressed with the malevolent energy that BODOS & VINNY put into slamming legs down.
  • Crawling up & down the theater added a new challenge, and YHC was amused to note the PAX crawling out up out of the dark depths was akin to some demonic uprising out of Hell.
  • What an honor to lead, and a joy to crush the failing flesh, alongside so many awesome men!

About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Fealty to SOJ. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M since 2005. Papa to a couple awesome 2.0's "Oreo" & "Banjo".


  1. Solid beat down. The HR mountain climber burpee merkins were a solid idea, right BT? Handshake got those shorts from Shaq in the 3rd grade, and he ain’t letting go. Shakedown fan boy’d his way into getting a pair of Richard Simmons’ shorts, and similarly, ain’t letting go. Today is a good day to work on the butter fade.

  2. Swirly (F3 Corporate) on

    Solid Q Dr. T.
    Well done guys – Respect to Honeydo for getting in an extra 4 miles before the beatdown this morning..
    Great to have Bleeder back out there with us..
    See y’all in the gloom..

  3. So many people concerned with other people’s clothes choices – this is why I get up early. BTW my shorts are awesome

    Good Q DTH, well done men

  4. You tell ’em Shakedown…and doggonit people like you!

    Well done DTH – looks like a smoker.

    Glad Bleeder survived Guatanamo – the last time wasn’t so good I recall.

  5. Be nice to Shakedown or he might shiv you in the dark of the rusty cage. I love DTH willingness to bring out stuff from the exicon, keep it up.

  6. I knew those shorts were a little big, but I didn’t expect they’d be such a conversation starter.

    See y’all in the AM

  7. Hahahah ❤️ You Gumbo

    It would take a lot more than making fun of my clothes to earn you some speed holes but thanks for keeping them scared Honeydo ??

  8. I did indeed enjoy hurling your legs to the ground, but noticed that others were being far more gentle so I modified the third time around. Great Q DTH!

  9. Speaking of clothing, I’ll expect TYA to post for a bootcamp one day in that new F3 Gear Store Triathlon Kit.