Always 70 and Sunny
Always 70 and Sunny

“I break you so I can heal you!”


The Forge welcomed a dozen perfectly smooth and fragile eggs, still warm from the mother hen fartsack – here’s how DTH made the most delicious breakfast omelet:


Mosey to COP #1:

  • Welcome & F3 Disclaimer 
  • Extra Disclaimer provided for Cooper
  • Squat Walkers x39 IC (Happy Bday Seadoo!)
  • T-plank Arm Circles x10 Each side
  • Dying Quixotes x10 IC (DQ’s, but performed from your Six…)
  • Windshield Wipers x10 IC
  • Flutter Kicks x30 IC

Mosey to Handicap Rails for COP #2:

  • Over-Unders to the top
  • Partner up to complete x3 sets of:
  • x10 Jerkins each
  • x10 Cliffhanger Merkins each
  • x10 Dips each
  • ABC’s for the SIX

Mosey to 2nd Lot Grassy Hill for COP #3:

  • Triple Nickel:
  • x5 Burpees at the Bottom
  • Bearcrawl to the top
  • x5 Heels-to-Heaven
  • Run back down
  • x5 Rounds total 
  • AlGorama for the SIX

Mosey to Amphitheater for COP #4:

  • DORA 1-2-3:
  • Moving partner performs the TOOTH FAIRY up the stairs (incline merkin each step with a full body hop on arm extension to advance up each step), then Crab Walk down amphitheater steps back to other partner performing:
  • x100 WWII
  • x200 Squats
  • x300 SSH’s

Mosey BTTF for COT:

  • Counterama # 12
  • Namerama (welcome back Pew!)
  • Announcerama (see Comments)
  • YHC took us out in Prayer


  • YHC was pleased to have a solid crowd for the Forge this AM, especially since braining up “Dying Quixotes” yesterday and discovering “Tooth Fairies” in the Exicon. Ya’ll know DTH just LOVES some new material to try. Great to have PEW join us again, now back in RVA for a season – we’ll be seeing more of him! The title for today’s BB is a quote from YHC after the Moseying PAX suggested the seemingly sadistic Dr Tryhard ought to be named Dr Kevorkian. But hey, as it turns out, you can’t make an omelette without breaking a few yolks. As always, it’s an honor to join you fine men being broken and Forged into something stronger! 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. – Pray for Doozy’s MIL – Kidney Failure & Stroke

    – Opus’ band “Sons of Zebedee” will be rocking out classic rock covers this Friday night at Steam Bell Beerworks

    – DTH and Don Draper are taking on Corporate Challenge next week – want to join us?! (Mon Batteau, Tue HBR, Wed SOT, Thur Forge, Fri Creek, Sat Dogpile + GridIron, Sun DirtChurch.)

    – Join the Chatter on our F3RVA Slack channel (link below):

  2. Blasted quads and tris are just what the doctor ordered for my down-and-back drive to Roanoke today.