Always 70 and Sunny
Always 70 and Sunny

Forging the Hard Way


Seven saints of the gloom gathered in holy union to place their mortal flesh upon the alter of the Great Q in the sky. Inscribed upon the alter are the following words:


COP #1:

  • Moseycise loop around the Lot and back up to the top of the 1st Knoll
  • Welcome to the Forge
  • SSH x20 IC
  • DQ x10 IC
  • Crab Walk Down, Bear Crawl Up
  • Russian Soldiers x10 IC
  • Copperhead Squats x10 IC
  • Run Down, Bernie Up
  • Merkins x10 IC
  • WWII x10 IC
  • LBC’s x20 IC

COP #2:

  • Mosey to the Bus Loop
  • Split PAX in half
  • While one group runs the loop, the other starts on x50 Burpees
  • Last x5 Burpees completed all together as Body Builders IC
  • Holding Al Gore, the Q provided reference for the Burpees, which testifies of 50 days clean for one of our own – praise God! 

COP #3:

  • Mosey to the Soccer Field
  • Line up for Sprints
  • 50 —> 75 —> 100 % 
  • Repeato after some stretching 

COP #4:

  • Lunge to the middle of the field
  • Circle up for Captain Thor:  WWII followed by AmHams in 1:4 ratio, escalating to 10:40.
  • What goes up must come back down, so the PAX completed 2-ct Lunges and Monkey Humpers in same ratio from 10:40 down to 1:4. 

COP #5:

  • Mosey up to the Amphitheater 
  • x3 Rounds OYO of:
  • Tooth Fairies up the steps
  • x15 Dips on the benches 
  • Jump down the steps and complete x15 Hallelujah Leg Lifts

Mosey BTTF for COT:

  • Counterama # 7
  • Namerama
  • Announcerama (see Comments)
  • GREENBOW took the PAX out in Prayer


  • YHC has recently been honored to walk with a brother through the jaws of death, to turn away from temptation of the flesh, and choose the hard path of breaking the chains of addiction. YHC has been there in the past, and finds no greater spiritual fulfillment than to pay forward the hard lessons learned to another in need. If you struggle with an addiction or know someone who does, take a step of faith to ask for help – just like our F3 workouts, the challenge to break addiction doesn’t get easier, but we become stronger as we exercise our faithfulness to God and each other. Thanks for joining me in this journey brothers. God is good! SYITG, DTH 

About Author

Inducted into F3 at NoToll 9/25/18 (Ollivander's VQ). [Back Story: VMI Class of 2005, Grad work at UVA, Med School at PCOM in Philly, Pediatric Residency at VCU, Served medical missions x1 year in Papua New Guinea, Settled in Bon Air with hot wife and 2 terrific kids. Work at PAHP (Pediatric & Adolescent Health Partners) and serve at Crossover Clinic. Attend WEAG (West End Assembly of God) - serve on leadership teams for Small Group and Marriage ministries. Serve abroad annually on medical mission trips. Love to hunt and fish at my parent's farm in Lexington VA. Enjoy a monthly Texas Hold'em night with the guys. Build furniture and landscape for fun.]

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