Always 70 and Sunny
Always 70 and Sunny



Eight steel pistons – cold, quiet, and inert – YHC turned the key, and the F3 engine roared to life. Here’s how those steel pistons created F3 inertia: 


COP #1: (at the Flag)

  • SSH x20 IC
  • DQ’s x10 IC
  • Ball Dippers x10 IC
  • No Cheat Merkins x10 (Hand Release + Shoulder Tap = 8 count IC)
  • Freddie M’s x20 IC

Mosey to COP #2: (Elem school front circle)

  • Indigenous Peoples Curb Crawl: PAX Carousel Plank around island curb, last man completes 5 Burpees then bear crawls around loop to the front …continued until all PAX have completed Burpees

Mosey to COP #3: (Track)

  • PLT’s – x3 Sets of 20 each
  • Run around track
  • Lunge for the Six to catch up
  • Partner up for Wheelbarrows down long stretch of the track
  • Big O’s x15 clockwise, then x15 ccw (sitting on bench with legs straight, trace big circle with legs together) 

Mosey to COP #4: (Parking Lot near Track)

  • Menage a Trois (AKA – Triple Check): P1 Carousel Planks around island curb (sets pace), P2 “Wheel of Merkin” on opposing Curb (3,6,9,12oclock), P3 Burpees

Mosey Back to Flag:

  • Plankorama waiting for the Six
  • 100 Flutter Kicks in honor of VINNY’s anniversary week (4-count IC, completing 5 sets of 20, alternating x20 high flutters with hands up/back, then x20 lower flutter with hands under six, repeato until 100 reached)
  • No Cheat Merkins x10 IC
  • CIRCLE MERK !!! x3 


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


  • Slightly colder and damper than expected, but a glorious Q nonetheless. It seems 8 men makes a near perfect PAX for maximizing the 3 F’s – healthy mumble chatter, equal pairings, and minimal waiting for the 6. While running between COP’s today, a light rain and breeze refreshing my awareness of Life, YHC worshipped God and gave thanks for the leg and heart strength to find joy in this fitness. This Spiritual perspective was further heightened to hear of the sudden passing of Big John, just in his mid 40’s. Life is precious. Keep EH’ing to get the guys you know out to join our fellowship. Let’s make the most of today, and every day, by the grace of God, and to His glory! 

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. – Continued prayers for Greenbow+M as they’re welcoming 2.3 into the world
    – Prayers for those who knew and loved “Big John” – memorial service today – Conspiracy and Doozie will be there, and Gumbo will be Q’ing an upcoming workout in his honor

  2. Well done DTH! Nice variety…which is always welcome. Liked your comment: “a light rain and breeze refreshing my awareness of Life”…great reminder to find peace and joy in the small things.

    Enjoy your Friday fellas!

  3. Well done DTH. LOVE the No Cheat Merkins. Those shall return for sure. Agree with Tobit – smelling the roses or feeling the drizzle – amazing when, how and where you can find a moment of joy or peace. The gloom heightens that perspective for sure. Always great to start the morning working hard with you guys. Well done!

  4. Grant Montgomery Clark was born this morning around 11:30ish. Congratulations to Greenbow and his wife Jennifer.

  5. I have not had a chance to talk to him yet but his Face Book post says mom and baby are doing great.