Always 70 and Sunny
Always 70 and Sunny

Early to Bed, Early to Rise


A half dozen American redwoods denied victory to the warmth of the fartsack, choosing instead to bask in the always sunny and 70 radiant glow of The Forge. With an enthusiastic PAX trying to impress our FNG and Fresh Prince rounding out a perfect sextet, the HIM’s went to work:


COP #1:

  • Slow serpentine mosey down the parking lots with variable movements exercises
  • Circle up for Welcome & Disclaimer
  • Warmerama with usual IC reps

COP #2:

  • Mosey around to the Ramp
  • Partner up to wheelbarrow to the top, switching as needed
  • ELEVENS with Jerkins 10–>1 and Groiners 1–>10, crossing the lot between with dealers choice of Lunge, Crab, Bear, or Broad jump
  • Flutters for the Six

COP #3:

  • Mosey over to ascend the steps via Tooth Fairies
  • PAX voted for running routine instead of Wall routine —> Mosey around the school to the Soccer field
  • x25 Merkins, x50 Squats, x75 LBC’s, x100 SSH
  • Sprint out, Bernie back
  • ABC’s for the Six

Mosey BTTF:

  • AYG sprint for the final straightaway 
  • 2 Min of Mary


  • Counterama # 6
  • Namerama
  • Announcerama (see Comments)
  • YHC took the PAX out in Prayer

NMS:  As a Pediatrician, YHC has the pleasure of meeting new people all the time, and occasionally YHC meets a patient’s father who immediately registers as someone to befriend and invite to F3. From our very first meeting with his newborn daughter in arms, I was impressed with Bryan’s character and maturity. Needless to say, YHC has applied the F3 headlock on occasion, and this week he accepted the invite! Bryan is a New York native, graduate of Longwood and UofR, enjoys building things, taking on physical challenges, spending time with his family, going to bed early and waking up early, and works with McKesson as a medical supplier, so welcome “Dealer”! Already a HIM in his own right, YHC is excited to see how Dealer will join with F3RVA as we all grow stronger together to serve our communities. 

Thank you for permitting me the pleasure to lead ya’ll this morning – after the wheelbarrows and jerkins, it was probably wise to go with the Quarter Pounder instead of the Wall Triple Check of BTTW, Donkey Kicks, and Dirty Hookups…but maybe next time. 🙂  SYITG gents, 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.


  1. – Prayers for the family of Last Call’s elderly coworker (Dick) who is passing away
    – Prayers for Snuff’s friend, Mark Sprenkle and his family, as he continues to face medical complications
    – Prayers for FNG Dealer’s Sister-in-Law soon welcoming their firstborn
    – Sign-ups still available on the Monthly Challenge sheet for Ramp Building

  2. Solid beatdown DTH. Always keep us on our toes. Now that I know Dirty Hookups were planned, happy the Quarter Pounder was chosen. Welcome Dealer. Look forward to seeing you back out in the Gloom again soon.

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