Always 70 and Sunny
Always 70 and Sunny



The dog making it an even dozen beating hearts in the Forge gloom embraced the following deal of fate:


COP #1:

  • Welcome & F3 Disclaimer
  • Variable DTH-style warmerama in front of the school

COP #2:

  • Mosey down to the middle school awning, surprisingly lit up for once
  • DTH whips out the F3 DECK
  • Randomly chosen PAX chose three cards for a Triple Check:
  • Stationary men complete High Slow Flutters & LBC’s, while runner High Knees it out to the roses and back.

COP #3:

  • Mosey to the front of the middle school
  • Choose three new cards (Am Ham’s, Freddie M’s, Rosalita)
  • Complete x50 of each OYO with a loop run between


  • Entertaining mumble chatter from BoneThugs gave birth to a brand new exercise “Side Straddle Pickle Pounders”, endearingly called BONERUBS. Imagine a plank jack followed by pickle pounder each side as a 4-count.
  • PAX enthusiastically completed x10 IC

COP #4:

  • Mosey to far side lot of middle school
  • Choose two cards for Elevens (Merkins & Dips)
  • AYG run between sides of lot
  • HARDYWOOD Mary for the SIX

COP #5:

  • Mosey to the Amphitheater 
  • 3min of Box Jumps up & down

Mosey BTTF for COT:

  • Counterama # 11
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer


  • Nothing planned except to have the F3 deck in hand, and as always, the deck did NOT disappoint. Decided to switch things up with random PAX pulling random cards to determine the pain at each COP – turns out it was mostly core today. Don’t know about the rest of you guys but YHC’s pelvic adductors (inner groin) are super sore – assuming it was those 50 rosalitas. Keep posting and keep headlocking fellas! SYITG, YHC, DTH

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. – F3RVA SHIRTS – one week left to get your orders in! See link: https://f3.mudgear.com/products/f3-rva-shirt-pre-order
    – Hardywood Farm Petting Zoo now boasting a newborn Alpaca – watch Slack/Preblast for details on a F3RVA Family Day at the Farm
    – IRON PAX: Meet up with Hardywood tomorrow at TwinTeam to complete Week 3 at the track. If you still want to register, click here: https://f3greenwood.com/ironpax-form/
    – LAST MINUTE sign-ups for Cornhole Tournament at the Oct 3rd F3RVA retreat here: https://docs.google.com/spreadsheets/u/0/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/htmlview#gid=1658878854