Always 70 and Sunny
Always 70 and Sunny

“My Pole is Moving!”


A full moon lighting the night sky guided YHC to SOT this AM …seems the early Solstice sunrises have passed. But a healthy PAX of 9 masochistic macho men gathered in the gloom to welcome a new day. Here follows our 45 minute routine of ceremonial sun dancing:


Mosey to wall for Warmerama:

  • Donkey Kick-Offs:  Start w 5 DK’s followed by 5s feet on wall, then increase by 5 DK’s each round, resting 5s between rounds 
  • Called it quits at 25 DK’s

Mosey to Field Parking Lot for COP #1:

  • SSH x20 IC
  • DQ’s x10 IC
  • Clock Dans x2 Rounds IC (Rt leg Lunge 1-6 o’clock, Lt leg 7-12, Squat between Lunges for 4-ct)
  • No Cheat M’s x10 IC
  • Dancing Chillcut x20 IC (Elbow Plank w Alternating Leg Lifts IC)
  • Reverse Crunch x20 IC
  • “Six O’s” x10 IC each way (on your six, heels to heaven, corkscrew legs CW then CCW)

Mosey to Track for COP #2:

  • 4 Corner BLIMP’s – at each “corner” of the track perform the following:  x5 Burpees, x10 Lunges (ea leg), x15 2-ct Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats

COP #3:

  • Lindsey: Pole Smokers at wooden posts & Dips on guest bleachers, running between locations

Mosey BTTF:

  • Flutter Kicks x30 IC to run down the clock


  • Counterama #9
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer


  • After a few days of fartsacking to recover from Wojo week, YHC was surprised with the gloom that persisted past our 0530 start time. But the warm breeze beat the humidity, and a packed New Market clown car buffed up the numbers, so YHC felt pretty jazzed to Q. Brought out a couple new things as usual – and may I say that YHC’s “Six O’s” is an excellent lower core IC routine. We made it through 4 rotations of the BLIMPS, IC for just the first round then OYO for the other three. MOUSETRAP had YHC cracking up during Pole Smokers with his “My pole is moving” commentary. And special thanks to NANCY LOPEZ for his encouraging words to the PAX during our final minutes. As always, it’s an honor to serve you 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. – DOOZY requesting prayer for finding a new job in the sales/construction field
    – SUGARSOCK 40th BDay Party at Ardent this Fri 6pm-
    – Early Risers this Sat 0400
    – HDHH next week (7/24) after Roller Coaster
    – PuppyPile next Sat 7/27

  2. Great Q, DTH! It was a smoker! I was dragging this morning and almost fartsacked. Good thing I didn’t check the Q sheet or might have stayed in the fartsack. DKs were a rough awakening but after we got going, I was feeling it!

  3. Holy pole smokers DTH!…I’m spent. You brought the smackdown this morning just like I knew you would…great Q!

  4. Nicely done beat down sir. A lot of ground and pound have my arms feeling woosey. Great Q and you all push me hard!