Monday, September 25
Always 70 and Sunny
Always 70 and Sunny



In spite of brain freezing temperatures numbing the Q’s ability to count, SOT hosted a perfectly even six bootcamp gloom warriors and four escapees running into the gloomy distance. Here’s how the bootcamp PAX helped YHC to “just send it.”


COP #1:

  • Mosey down to the lower Lot
  • Welcome & F3 Disclaimer
  • LOTS of reps of LOTS of exercises, just trying to warm up and get loose

COP #2:

  • Mosey to the track for a good old Buddy-Toss-N-Barrow:
  • Partner up to complete rotations of x20 PLT’s followed by x20 wheelbarrow paces
  • Partners alternate Toss-N-Barrows for the length of the straightaway.

COP #3:

  • Mosey to the concrete stairs adjacent to the bleachers
  • Triple Check:
  • P1 – Alternate x10 Merkins with x10 Deep Squats
  • P2 – Alternate x10 WWII with x10 Lunges (2-count)
  • P3 – completes loop up concrete stairs across top behind bleachers, then back down other concrete stairs to return to partners
  • For Ascending Stairs:
  • Round 1 – Bearcrawl
  • Round 2 – Box Jump
  • Round 3 – Crabwalk

COP #4:

  • Mosey around to the other side of the track to repeat Buddy-Toss-N-Barrow on the other straightaway.

Mosey BTTF for COT:

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


  • The deep chill of our first frozen morning this Fall melted away in the levity of a small but jovial PAX. YHC first proved counting small numbers can be challenging, then requested the men suffer wheelbarrows, then added such a “mini-Vinny” complexity to the triple check, the PAX just couldn’t keep it together. As we all waffled and jokingly argued who was on who’s team, the sage words of OC echoed across the cold track “Just Send It!”. So the men crushed the reps, the mumble chatter remained on point, and God was invoked for His mercy and grace to keep the F3 momentum going into the day. SYITG brothers, 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".