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

Rockin the Hard Core


Eight faithful HIM’s chose Rocking out over sleeping in, and posted for a sunny and seventy beatdown delivered by yours truly. Keeping in form with Park rules, there were no merkins harmed in the making of this beatdown. 



  • Moseyrama around the lot and circle up on the basketball court
  • Welcome & Disclaimer
  • Variable IC Reps to get the muscles warm top to bottom

COP #1:

  • Indigenous Mosey to the far parking lot
  • SIX-PACK OF DIAMONDS: (6 Rounds each with a different exercise, and each round’s reps completed at each of the diamond’s 4 corners)
  • Round 1: x6 Kimchi Twists
  • Round 2: x12 WWII’s
  • Round 3: x18 American Hammers (2-ct)
  • Round 4: x18 Oblique LBC’s (alt sides)
  • Round 5: x12 Flutters (2-ct)
  • Round 6: x6 DTH’s

COP #2:

  • Variable mosey/run/sprint around to the Stairs / Bath House
  • Box jump steps
  • Donkey Kick-Offs 5-10-15-20
  • Hop down steps
  • Squat Step up steps

COP #3:

  • Moseyrama over to the tennis courts
  • DIRTY MCDEUCE (x4 rounds, x3 ex’s ea round, x12 reps per ex, perimeter run after each round)
  • Broad jump x25 yards
  • Complete x12 groiners, x12 Nancy Kerrigans, x12 Scrunchy Frogs
  • Lunge walk back x25 yards
  • Run perimeter
  • Repeat for x4 total rounds

Mosey BTTF for COT:

  • Counterama # 8
  • Namerama
  • Announcerama (see Below)
  • SEADOO took the PAX out in Prayer

NMS:  This was the second abb/leg-heavy Q since YHC’s Right shoulder issues started. Gotta say it feels really good to focus on the core – might just have to keep it going! DTH’s for everyone! Haha….  Great to see Brown Noser,  Belichick, and Seadoo out there today – gonna have to work on getting ya’ll on the Q sheet! Thanks for letting me leads gents – SYITG, YHC, DTH


Prayer Requests:

  • Pray for our brothers running BRR right now
  • Pray for our brothers i=on IR, and reach out to encourage them!
  • Pray for DTH speaking opportunity next Thur PM to a massive crowd of medical professionals (yes, I am nervous)

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".

Comments have been shifted to Slack. Please post all comments on backblasts in Slack.