Always 70 and Sunny
Always 70 and Sunny

“Don’t look at me in my eyes!”


YHC arrived early only to find the Forge AO already teaming with Summer Tourists and FNG’s. All together 18 veterans and 3 FNG’s paid homage to another glorious sunrise in the best way we know how…


Mosey down to 2nd parking lot for COP #1:

  • SSH x20 IC
  • DQ x10 IC
  • Body Builders (8ct Burpee) x10 IC
  • No Cheat Merkins x10 IC
  • DR W x10 IC

Mosey down to Handicap Rails for COP #2:

  • Partner up, each complete x10 IC of each of the following:
  • Copperhead Squat / Dips
  • Copperhead Curl / Jerkins
  • Copperhead Kneeling ShoulderPress / Cliffhanger Merkins

Mosey to Grassy Knolls for COP #3:

  • Clock of Mary: On your SIX with legs pointing uphill (12 o’clock) and complete x3 WWII for every hour on the clock face
  • Plankorama for the SIX

Mosey to front of Middle School for COP #4:

  • Indigenous Peoples Curb Crawl: PAX Carousel Plank around island curb, last man completes 3 Burpees then bear crawls around loop to the front …continued until all PAX have completed a set of burpees
  • YHC offered a Lunge modifier for those struggling with prolonged curb crawling

Mosey to Amphitheater for COP #5:

  • Ascending 4×4’s – Complete x1 rep bottom, box jump to top, complete x2 reps at top, box jump to bottom…continue up to 5 reps. (4×4 = Start standing arms raised, drop to plank, complete x4 merkins, complete x4 2-count Mtn Climbers, jump back up and clap hands overhead)
  • ABC’s for the SIX

Mosey Back to Flag:

  • Bear Crawl Ring of Fire (Each man takes a turn to complete x10 Merkins while PAX planks, then between each set all Pax bear crawl head to tail in a circle x10 paces
  • Flutter Kicks x50 IC
  • Freddie M’s x30? IC before times up


  • Counterama #18
  • Namerama (x3 FNG’s)
  • Announcerama (see Comments)
  • YHC took us out in Prayer

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. – Welcome Kona, Glory Days, and The Fresh Prince of Bon Air! (who will go by simply “Fresh Prince”)
    – TONIGHT!! F3 Family Night – Thur 6/27 @ 6pm at Tavern 19 at Independence Golf Club – live music with “The Hashbury Collective”
    – PuppyPile this Saturday – 6/29
    – July 4th Convergence – 7-8am Tredegar Iron Works
    – F3 Retreat – Sept 21-22 – Find your teammate ASAP for the CORNHOLE tournament, but teammates MUST be from different Nano-regions! Sign-Up sheet can be found here: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=1083932325

  2. Solid beat down, DTH. Was great to see Glory Days sweating like he’s 18 again, and looking forward to getting some Dirt Church trails in with Kona and Mr. Roper. And I have a feeling we may have to make a “7 miler” category for TFP.

  3. There was little easy about that Q. Nice job DTH. With such an expansive AO, I’ll have to visit again just to see it all.

  4. Well done DTH. That was a smokefest…and I’m smoked.

    Welcome Kona, Glory Days, and Fresh Prince!

  5. Great Q, DTH! The rest of my day involved a tooth extraction that I think was less painful than the beat down!

    Welcome Glory Days, Kona, Fresh Prince! Good to partner with P-Trap…only at an F3 workout where you can meet your fiercest competitor in the marketplace by day. As they say in the Football ranks, friends off the field, competitors on…haha!

    Have a great night, gents!