Always 70 and Sunny
Always 70 and Sunny

Getting Down with Sally


A 10-PAX of SOJ HIM’s looking for a good time found Sally awaiting them at NoToll. No Mudslide? No problem. Let’s do this:



  • Mosey onto the BBall Court and circle up
  • Welcome & Disclaimer
  • SALLY UP, SALLY DOWN (~1min of each: Merkins, Squats, Leg Lifts)
  • Variable IC Reps to get the muscles warm top to bottom
  • Round TWO of Sally Up Sally Down

COP #1:

  • Mosey to the Toll Bridge
  • Rotate through x15 Incline Merkins, x15 Dips, x15 Donkey Kicks

COP #2:

  • Mosey to Field #1
  • Line up for a LINDSEY:
  • Chain Smokers 30-25-20-15-10
  • Groiners 10-15-20-25-30
  • Run length of field between sets

COP #3:

  • Alternate stretching with variable speed sprints across Field #1

COP #3:

  • Mosey back to the BBall Court
  • Line up for DMC:
  • Duckwalk out half way
  • Complete x10 Merkins
  • Crawlbear Back
  • Complete x3 Rounds


  • Round THREE of Sally Up Sally Down
  • This time just Merkins to exhaustion, then switch to Squats for rest of time


  • Counterama # 10
  • Namerama
  • Announcerama (see Below)
  • YHC took the PAX out in Prayer

NMS:  Nice to get reacquainted with Sally this morning – Nancy was particularly pleased and asked for thirds. The initial “CrossFit Workout” playlist was total trash, but we landed in the “CrossFit Rock Station” which worked out well. Missed out on the potential Mudslide visit, but maybe next time – this stuff isn’t for the feint of heart! Appreciate ya’ll letting me lead. Recent injuries are improving, praise be to God. SYITG, DTH


  • 10/20 SOJ HDHH at The Veil Brewing

Prayer Requests:

  • Healing prayers for Nancy’s daughter with a nasty ankle injury

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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