Always 70 and Sunny
Always 70 and Sunny



The NoToll PAX cheered with excitement (or maybe it was nervous laughter) to each collect two bricks from YHC’s truck. With the consensus of watches suggesting 0530, the newest members of the Olympic SOJ bricklaying team moseyed to the basketball court for a hot date with Sally…



  • Welcome & F3 Disclaimer
  • Music: SALLY UP, SALLY DOWN – the PAX holds bricks overhead beginning in a squat position (that’s the default), then stands UP and squats DOWN in accordance to the lyrics (Ouch!!!)
  • A few other IC sets to stretch things out

COP #1:

  • Mosey to the Tennis Court
  • EMOM TIMER: with rockin’ beats playing in the background, PAX followed the EMOM timer to perform x3 exercises, switching every 20 seconds, for a total of 10 minutes
  • With bricks in each hand, PAX rotates between Plank Punches, American Hammers, & Sweat Angels 🤮

Brief intermission sans-bricks to mosey back and close the back of YHC’s truck

COP #2:

  • Mosey to Field #1 
  • Triple Check: with music blasting & bricks in hand, PAX rotate between Bleacher Step-ups, Burpees, and Running across field & back

Mosey BTTF:

  • EMOM TIMER, Round 2: 
  • Lunges, Dancing Bears, Hallelujah Flutters
  • Got about 7min done before time ran out


  • Counterama # 10
  • Namerama
  • Announcerama (see Comments)
  • CHAPLAIN took the PAX out in Prayer

NMS:  In reviewing the madness we had endured, the consensus is thus: PAX will always modify, but they are more likely to modify a really hard workout to be more manageable, than they would ever modify a easy workout to be harder. For YHC, digging deep to lead by example without modification and in best possible form, this was a REALLY challenging workout. But MAN it felt good! YHC’s bricks ended up in an old laundry basket for transport today, but still not optimal – gonna have track down some sturdy milk crates and make the Bricks&Beats routine a regular showcase. SYITG! ~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".


  1. – Prayers for the family and friends of Rosie & Probation’s friend (a VMI grad) who recently committed suicide — a serious and urgent reminder to check in with the men in your life!
    – SOJ HDHH 3/16 at O’Tooles on Midlo (PREGAME FOR ST PATTY’S DAY)