Thursday, September 23
Always 70 and Sunny
Always 70 and Sunny

Flipping off Frostbite


A handful of especially swarthy SOJ vets posted to NoToll finding the climes to be sunny and seventy, plus or minus the sun and 43 degrees… Here’s how the PAX stayed warm:


COP #1:

  • Bball court Warmerama: x20 donkey kicks on the fence, sprint to the other side to do x5 burpees, sprint back. Complete x3 sets.
  • Circle up for Welcome & F3 Disclaimer
  • Nancy Kerrigans x10 ea leg
  • DQ’s x10
  • Russian Soldiers x10
  • No Cheat Merkins x10
  • Freddie M’s x10
  • Kimchi Twists x10

COP #2:

  • Mosey back to the parking lot for 100’s:
  • Q calls an exercise, 1st man to complete x100 calls out next exercise, all PAX stop & run to other side, complete 10x
  • Exercises included – WWII, Dry Docks, Merkins, Mountain Climbers, Alternate 10 Burpees with 20 Plank Jacks, Squats, Calf Raises, LBC’s, APD’s, SSH’s

COP #3:

  • Mosey to the bleachers for Dora the Explorer:
  • Partner up to complete the following:
  • x100 Derkins
  • x200 Box Jumps
  • x300 Am.Hammers
  • While one partner knocks out Dora reps, the other Explores the area to lay hands on x1 tree, x1 stone, and x1 metal  object before returning to relieve their partner (each time the runner must find a DIFFERENT tree/stone/metal)

Mosey BTTF for COT:

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


  • One thing is for sure: it doesn’t matter how crazy and frustrating life is, or how bad the temps or weather is, you get your tail out of bed and come to a workout, the F’s absolutely WILL lift your spirit and warm your heart. Thanks to my SOJ brothers for posting on this frosty morning – means a ton. 👊 SYITG, YHC, DTH

About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M. Papa to a couple awesome 2.0's who love Puppypile.


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