Always 70 and Sunny
Always 70 and Sunny

Scrubadubdub 10 men and a Pup


A motley crew of 9 veteran gloom warriors and one tall dark and handsome FNG recruited from YHC’s Bible Study converged at the Forge for a shot of the good stuff. Here’s how we went overboard:



  • HillBurps:
  • x3 runs to the top of the knolls
  • x5 Burpees each time at the top 

COP #1:

  • Mosey to end of 1st Lot
  • Welcome & F3 Disclaimer
  • SSH x20 IC
  • DQ x10 IC
  • Crab Cakes x10 IC
  • No Cheat Merkins x10 IC
  • Rosalita Whips x10 IC
  • Dancing Chillcut x10 IC (Elbow Plank w Alternating Leg Lifts IC)
  • LBC’s x20 IC

COP #2:

  • Mosey down to 2nd Lot
  • Salmon Ladder:
  • x5 reps for each concrete drainage ditch barrier
  • 1st Round – Dips
  • 2nd Round – Derkins
  • 3rd Round – Box jumps
  • PAX wait turn doing Mary – Monkey Humpers on front end, Flutter kicks on back end

COP #3:

  • Mosey down to 3rd lot
  • ELEVENS:  
  • Groiners & Jerkins with dealers choice to cross the parking lot (bearcrawl, crabwalk, lunge)
  • Mosey back up to the DTH-mobile, stopping to complete x5 merkins at each light pole en route

COP #4:

  • Indigenous Frisbee Run: Front man throws the frisbee (dealers choice on distance and direction), last man sprints to collect frisbee then sprints to the front
  • Proceed to middle school & back


  • Counterama # 10
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer


  • YHC wishes a HUGE welcome to SCRUBBER! (Birth name Pat Moore, WEAG brother in YHC’s Bible Study along with his wife of 9 months Jessica, lives in the West End, lover of Jesus, enjoys golf and weight lifting, etc). So there we were going along with the golf theme, “Mulligan” was initially selected, but “Ball Scrubber” was then humorously mentioned and all agreed just “Scrubber” is a pretty awesome F3 handle – not sure if it’s still referring to cleaning balls, or some other secret power the man has. Guess he’ll have to keep posting for us to find out! Thanks as always for letting me lead fellas – YHC leaves for an extended weekend today, so SYITG next week!

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. – Continued prayers for DOOZY recovering from x2 kidney stones
    – Next Forge 8/13 BoneThugs VQ!!!
    – 8/15? – Hardywood Farm F3RVA Family-friendly Convergence (see preblast for details)
    – 8/16 NoToll Puppypile 7-8am
    – 10/3 is the 2nd Annual First Inaugural Retreat (save the date, buy a tent, practice your Cornhole)
    – See Preblast for details about an October F3RVA version of BRR out on the Capitol Trail

  2. KC bbq pitmaster level smokefest today , DTH. Glad to see Snuff’s disc tossing skills remain in top form.