Always 70 and Sunny
Always 70 and Sunny

Royally Flushed!



YHC was pleased to see the SOJ fleet arrive in force to experience something fresh today – many wondered if an Old Glory was in store as YHC carried the ST on our initial mosey…but an Old Glory just wasn’t in the cards…

Mosey to the Endless Circle of Pain (Field 1 bleachers):  Today’s “House Rules” of Engagement – utilizing the official F3 Workout Deck, the PAX will perform as many COP exercises as indicated on the cards (outlined below), with a Mosey loop around half the field every 5 cards. Rep Count x10 for cards #2-10, x25 for Face cards, and x100 for Aces. YHC shuffled the deck a couple times, and here’s how we went ALL IN:

  • HandClap Merkins x10 IC
  • Dips x25 OYO
  • Diamond Merkin x25 OYO
  • AssKickers x10 IC
  • Copperhead Squats x10 IC
  • Heels to Heaven x10 IC
  • Burpees x25 OYO
  • SmurfJack x25 IC
  • American Hammers x25 IC
  • Merkin x25 OYO
  • Sprint 200m
  • SSH x100 OYO
  • Ranger Merkin x10 IC
  • Mountain Climber x25 IC
  • Bear Crawl 50 Yards
  • Chuck Norris Merkin x10 OYO
  • Karaoke 100m
  • WWII x10 IC
  • Plank Jack x25 IC
  • HighKnees x10 IC
  • LBC’s x10 IC
  • Monkey Humpers x10 IC
  • Hand-Release Merkins x10 IC
  • Squats x25 OYO
  • Arm Circles x100 OYO
  • Sprint around full Field
  • Incline Merkins x10 OYO
  • Calf-Raises x100 OYO
  • Merkin x10 OYO
  • Monkey Humper x25 IC
  • Low Plank x60s
  • Flutter Kicks x100 OYO
  • Derkins x10 OYO

Mosey back to ST for COT:

  • Counterama #19
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer


  • Well THAT was fun! Nothing like getting through a solid ground and pound with such a great group of guys to get the day started right. A whopping 33 cards completed, but leaves YHC feeling like the Hard Way will be getting the PAX to complete the deck in one workout session – maybe requiring we eliminate the mosey breaks. Don’t worry fellas, you WILL be seeing the F3 Deck again! 🙂

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. – BODOS VQ tomorrow at W-Dog!!!
    – FIELD DAY 2019 at Dogpile this Sat!!!
    – Wilson shared about a teacher he knows who’s newborn died shortly after birth. Prayers for that family, and a reminder to us all to hold our loved ones close, and honor the life God has given us!

  2. Effective beatdown, DTH.

    Did the cards specify whether IC or OYO? Captain obvious here, but IC doubles the tally for many exercises. Possible doing OYO and eliminating the run “break” gets you the whole deck in 45 mins.

  3. Great beat down this morning DTH.

    Even without the runs it might be a task to get through the entire deck. I usually have a couple beers when I’m playing cards. Would it be inappropriate for me to bring beer the next time I see you on the Q sheet?

  4. Good point – the cards do not specify IC or OYO – was choosing IC to make it harder and keep the PAX together. Though I have to admit, I was TOTALLY winded trying to complete this set AND call cadence half the time.

  5. “I don’t always drink beer when I Q a workout, but when I do, I’m playing cards with Doozie!” ~World’s Most Interesting Man (AKA DTH)

  6. Nice change up DTH. I was concerned about an Old Glory, and I will from now on be concerned that the Deck of Death may appear again. The HTH, Burpees, Smurf Jacks, Hammer, Merkin rotation smoked me and it was downhill from there.

    Great group this morning and lots of mumblechatter and entertainment with the quasi-ground N pound. Well done.

  7. Wilson_RVA on

    DTH – agree with the above comments. It was a nice change up. Those are one if those types of workouts where you look forward to the run. I am really excited to see if the PAX could get through the entire deck! Maybe with some great music! On a stage! Hmmmmmmm!

  8. Orange Crush on

    Excellent workout this morning DTH. Thanks for a good beat down. I enjoyed it..even if I didn’t enjoy it. Have a great day men. Always enjoying starting my day with you.