Always 70 and Sunny
Always 70 and Sunny

Strength in Numbers


“Though one may be overpowered, two can defend themselves. A cord of three strands is not easily broken.” (Eccl 4:12) Here’s how a seven-strong steel cable conquered the morning:


Mosey to Culdesac for COP #1:

  • SSH, DQ, ImpW’s, Dancing Bears, CrabCakes, CDD’s, Dive Bombers, NoCheat Merkins, LBC’s, Heels2Heaven, APD’s

Mosey back up Road to COP #2:

  • En Route, x3 Burpees each light pole
  • Stop at Handicap Ramp
  • Over-Under on the Handicap Rail, alternating hopping over in one segment, squatting under next, all the way to the top …ouch.

COP #3 at the Handicap Rails:

  • Complete x3 sets of x10 Jerkins & x10 Incline Merkins OYO
  • Flutter Kicks for the SIX
  • All together, Oblique Crunch x10 each side IC
  • Head over to Concrete Benches to complete x3 sets of x10 Dips IC & x20 Donkey Kicks OYO

Mosey to front of school for COP #4:

  • Grand Finale with the F3 Deck – about 15 cards called In Cadence, including but not limited to:  Plank Jacks, Squats, WWII’s, Moving Lunges, Shoulder Taps, Bernie Sanders, Am.Ham’s, Werkins, Fred.M’s, Incline M’s, Backwards Lunges, etc.

Mosey BTTF for COT:

  • Counterama #7
  • Namerama
  • Announcerama (see Comments)
  • Prayer


  • YHC has seen attendance at different AO’s come down as the temps have fallen, and I know a ton of guys who are currently battling more stress in their lives – maybe holiday/family issues, maybe injury related pain, maybe work issues. Bottom line is that there is POWER & HEALING to be had in attending F3, and we who are attending need to pull out all stops to encourage our brother to keep up the attendance. We are stronger together, and F3 leaves no man behind! Please reach out this week to someone you’ve noted as absent and encourage him to come out – offer to join him at an AO that he likes – you’ll never know how much of a critical impact you might be making at a really tough time in his life. SYITG!

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 Comment

  1. – Don Draper shoulder injury
    – Fresh Prince leg muscle strain/pain
    – Magnum PI Workout at Dogpile Sat AM… wear your staches and Hawaiian shirts!
    – POG has his VQ at SOT next Wed