Always 70 and Sunny
Always 70 and Sunny

No Love for Duck Butter…


13 lucky gloom warriors flash mobbed NoToll for a DTH beatdown, including TWO fantastic FNG’s, neither of whom were nicknamed Duck Butter – sorry Hardywood. Here’s how the PAX claimed victory over the day:



  • Mosey to the Basketball Court and circle up
  • Welcome & Disclaimer
  • Variable IC Reps to get the muscles warm top to bottom

COP #1:

  • Mosey to the Tennis Courts
  • Partner up for a BOOYAH LADDER
  • Complete x10 Booyah Merkins, then P1 runs around perimeter while P2 remains for Chainsmokers. Then complete x9 Booyah Merkins, after which P2 runs while P1 remains, etc. All the way down to 1 Booyah Merkin. BOOYAH! 

COP #2:

  • Mosey to the bleachers for DORA THE EXPLORER:
  • Partner up to complete the following:
  • x100 Derkins
  • x200 Box Jumps (or Step-ups)
  • x300 Flutters (2-ct)
  • While one partner hammers Dora reps, the other Explores the area to lay hands on x1 tree, x1 stone, and x1 man-made object before returning to relieve their partner (each time the runner mist find a DIFFERENT tree/stone/object)

COP #3:

  • Mosey to the Pavilion for a DIRTY MCDEUCE:
  • x4 Sets each followed by a bearcrawl, each set with x3 exercises (chest, legs, core), and x12 reps for each exercise
  • Bear crawl to cross 30 yards
  • Exercises: Diamond Merkins, Ball Dippers (2-ct) & Crunchy Frogs

Mosey BTTF for COT:

  • Counterama # 13
  • Namerama
  • Announcerama (see Below)
  • YHC took the PAX out in Prayer

NMS:  On Sunday after church YHC met Gabriel Dongieux who turns out is also a VMI Alum, class of 2012, and who’s older brother was in my class of 2005 – small world! He just returned this last year to RVA from starting his career in Atlanta as a mechanical engineer (hence the nickname Flywheel), and lives in Mechanicsville. He’ll likely roll with the Daville guys, but it was such an honor to give him a hearty F3 welcome at NoToll. Welcome Flywheel!!! Our other FNG is a neighbor of Doner Kebab, an avid outdoorsman and master meat cooker – yes, many nickname possibilities there – but welcome Dry Rub!!!  It was great to have solid numbers, even if it it wont last long with some other great SOJ Tue AM options opening up. Thank you for giving me the pleasure of leading brothers! Yours in Faith, DTH


  • New SOJ AO “Bermuda Triangle” at Goyne Park every Tue AM 0530
  • New SOJ OTB KB workout at Old Hundred Elementary every Tue AM 0530
  • SOJ Leadership Development – contact Rosie if you want to join in the discussion
  • Frozen Triangle on 1/21 (see Preblast) – get your HC to Rosie or Gumbo ASAP

Prayer Requests:

  • SOJ Leadership development – unity, vision, and impact! 
  • For our brothers on IR – if you know them, send a word of encouragement today!

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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