Always 70 and Sunny
Always 70 and Sunny

Mash up: Double the Knee Replacement, Tabata, and Classic Rock


The inky shadows of NoToll and a very friendly (and smelly) un-neutered lab/pit stray welcomed 19 warriors and completely disrupted Cooper’s mojo. The Defender of the Pax was entirely bothered by this musky intruder and made sure we all knew it. Anyhoo – YHC brought some novel ideas to share, and here’s how it went down:


COP #1:

  • Short mosey to the BBall Court & Circle Up
  • Welcome & F3 Disclaimer
  • Invisible Jumprope
  • Imperial Walkers
  • Squats
  • Russian Soldiers
  • Hand-release Mericans
  • Boxing Cockroaches
  • Crab Cakes
  • Freddie Mercurys
  • Rosalitas

COP #2:

  • Mosey to the Pavilion
  • 30s Exercise, 30s Lap Pavilion
  • x9 Rounds rotating through:
  • Merkins
  • Monkey Humpers
  • Lt Dans

COP #3:

  • Mosey to the Parking Lot
  • Blast some Classic Rock
  • Partner up for CORA:
  • x100 WWII’s
  • x200 Pole Smokers
  • x300 Flutters (hands up, 2-ct)
  • Moving partner runs the x10 cone loop, stopping to complete Broad Jump Burpee at each cone

Mosey BTTF for Mary Finale:

  • Ring of Fire
  • Variable Mary to the beat of the Classic Rock mix


  • Counterama # 19
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer


  • Doublemint was first on the scene and had already called in Animal Control by the time YHC arrived – but they wouldn’t be showing up for a while so Mr Stink joined the SOJ PAX and Cooper for a beatdown heavy on the beats and entirely lacking the cadence calling (first time for YHC). Poor buddy Cooper kept running around his boys, growling his displeasure, and making sure the newcomer didn’t steal any pets. Wilson may have been the only other one just as bothered, but everyone was keeping on their toes with not one, but TWO, knee breakers getting under foot. The Rocky themed warmerama, while inspiring, felt too short. The Tabata version of a triple check had to modify from Dips/Derkins/Dans because there were no benches in the pavilion. And the Cone Dora was improved by the PAX mishearing YHC suggesting burpees at every other cone, and a broad jump between – which became a supermanly broad jump burpee at every cone. Solid work gents! YHC was really feeling the classic rock during all those Pole Smokers – gonna bring the tunes out more often. And no Hardywood, I will not be playing your foul death metal.  SOJ had strong representation for the shoe donation today – is it a competition between Nano-Regions? If so, we’re winning…as usual. #SOJ4Life At the end of the morning, YHC had Mr Stink and Cooper in the car leaving the lot to head home because Animal Control hadn’t showed – then they pulled in and we did a quick offloading of the pup – hopefully he’ll find his home. Thanks for letting me lead today fellas, for humoring my Q-style, and for being the best dang PAX around. 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. – LONGPOLE VQ at the Forge this week & Prayers for his upcoming move to Army Artillery training.
    – Prayers for our country, the officers defending and sacrificing for our freedoms, and for our government leaders – may they be led by Love.
    – SHOE DRIVE: https://f3rva.org/2020/09/29/rva-shoe-drive/
    – NEW AO “Comanche”: https://f3-rva-workspace.slack.com/archives/CSB9XKKBR/p1601995347183600
    – F3RVA Shirts coming soon…
    – October 23-25 Bike/Run Relay: https://f3rva.org/2020/09/28/no-brr-lets-run-and-bike-anyways/

  2. Tough and creative beat down DTH! While the stray was not a favorite of mine as you never know what set it off, I really disliked it when Speedo was upset that he said his gloves were covered in dog shit. Of course not by our buddy Cooper but by the damn stray. Glad we survived and hope he is in a warm cage.