Always 70 and Sunny
Always 70 and Sunny

Warm-up for Rosie’s TDOC


Nine SOJ HIM’s embraced the chilly gloom of NoToll to see what the good Doctor might pull from the annals of beatdown glory. For your reading pleasure, the PAX conquered the following:



  • Mosey down to the parking lot and circle up
  • Welcome & Disclaimer
  • Variable Rapid Fire Sets to get the muscles warm top to bottom

COP #1:

  • Mosey over to Field #1
  • 4 CORNERS (Escalator+DeEscalator)
  • Corner 1 – x10 Merkins
  • Corner 2 – Add x20 Am.Ham’s (2-ct)
  • Corner 3 – Add x30 Squats
  • Corner 4 – Add x40 Groiners
  • Reverso going back around removing an exercise each corner
  • PLANKORAMA with review of the F3 Core Principles and Credo

COP #2:

  • Mosey across to Field #2
  • Partner up for Catch Me If You Can
  • P1 begins bear crawling down length of Field while P2 completes x20 2-ct Hallelujah Flutters, after which P2 mosey’s to switch with P1
  • Complete x3 rounds of flutters each then mosey to the Pavilion

COP #3:

  • P1 – Dips
  • P2 – Merkins
  • P3 – Crab walk out 20 yards & back

COP #4:

  • Mosey back to Field #1
  • Partner up for PLT’s
  • x20 each, x3 Rounds

COP #5:

  • Line up on end of Field #1
  • 50% Run length of field
  • 100% Sprint
  • 25% Mosey and settle breathing
  • 75% Run

Mosey BTTF:

  • Bernie Sanders En route
  • x90 seconds of burnout LBC’s


  • Counterama # 9
  • Namerama
  • Announcerama (see Below)
  • YHC took the PAX out in Prayer

NMS:  Really enjoyed the rapid fire COP’s today to get around the AO a bit, and the PAX absolutely crushed it! Highlight of the morning was Last Call’s unnerving enjoyment of taking on two men at once for PLT’s. What can we say, he’s got a big heart! YHC believes the PAX and AO are now properly prepared for Rosie’s Twelve Days of Christmas next week! SYITG, DTH


  • 12/20 NoToll 12 Days of Christmas
  • 12/21 Final Gravity HDHH
  • 12/31 Doozy’s 100th Q for 2022 at R&R
  • TBD – SOJ Leadership/Planning Mtg
  • 1/21 Frozen Triangle

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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