Always 70 and Sunny
Always 70 and Sunny

Heartburn for Baywatch


Five SOJ redwoods welcomed an upstate brother and an FNG to the Rock&Roll gloom. AO was secured by Florence and Chaplain rubbing out an early one, and cool Fall weather got the PAX frisky for the DTH beatdown:



  • Mosey loop around the lot & circle up on the basketball court
  • CHUMBABURPEE – Musical warmup with ongoing SSH, broken up with a Burpee everytime they sing “I get knocked down”!
  • F3 Welcome & Disclaimer
  • A smattering of stretchy IC Reps to get the muscles warm top to bottom

COP #1:

  • Mosey via GRABASS back to the Woods Trail Pull-up Bars
  • Grabass = Q calls a PAX name, he takes off like a bat out of hell, first PAX to catch him calls x20 reps of their choosing. The Catch – front runners mosey back to the Six to perform the reps. 


  • Brother “FLINT” throws down a CINDY challenge:
  • Split up among 3 Stations
  • Station 1 – x5 Pull-ups
  • Station 2 – Merkins
  • Station 3 – Squats
  • Rotate for a total of 7 min

COP #4:

  • Indigenous People’s Run along the back loop
  • Stop half-way along grassy side for OVER-UNDERS x50 yards

COP #5:

  • Mosey to the Picnic Pavilion for TABLE MADNESS:
  • WINGNUTS – x10 IC
  • COYOTE UGLY’S – Each Partner x5 reps
  • WINGNUTS – x10 IC
  • HAIL MARY’S – x20 each, x2 Rounds
  • WINGNUTS – x10 IC


  • Mosey over to the parking lot
  • Circle up for PLANK COMPASS – each PAX’ feet remain fixed in place, while hands plank walk X degrees in whichever direction Q calls, with x5 merkins between each new direction

Mosey BTTF:

  • Body Builders, x10 IC
  • Flutters IC, Low & High, x20 IC each


  • Counterama # 7
  • Namerama
  • Announcerama (see Below)
  • Flint took the PAX out in Prayer

NMS:  Beautiful fall morning to have YHC’s brother FLINT (John Henderson) down from NYC, and to reunite with HEARTBURN after his long rehab from a crazy jaw injury, and to welcome Heartburn’s Jamaican friend BAYWATCH (used to be a lifeguard). Missed some of the regulars who are out of town – praying for safe travels guys! 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".

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