Always 70 and Sunny
Always 70 and Sunny

Next Level Musical Beatdown


16 SOT studs flipped the bird to their fartsack and voluntarily whooped their own rear ends in the following fashion:

RUNNERS x6 – x2 for 4mi, x4 for 6mi

RUCKERS x2 – 2+ miles



  • Mosey over to the pool of light behind the school and circle up
  • Welcome & Disclaimer
  • Brief stretch to limber up
  • MUSICAL WARMERAMA: to the beat of Queen’s “We will Rock You” – Maintain a Squat position with arms out to the side, then for every StompStompClap the PAX stomp each foot and overhead clap. Routine is only broken by x1 Hand-Release Burpee for every “We will We will Rock You”, then resuming the StompStompClap. This was SUPER hard and a PERFECT warmerama.
  • A few other IC Reps to get stretched

COP #1:

  • Mosey to the grassy hill beside the track
  • Introduce and demonstrate “MONKEY MERKINS” – yes it’s a new DTH-original 8-count with x2 Monkey Humpers followed by a Merkin
  • P1 – Monkey Merkins
  • P2 – ABC’s
  • P3 – Bear Crawl Hill, run around side loop

COP #2:

  • Mosey around to the end of the track
  • Line up for a proper BATAAN DEATH MARCH with PAX lunge walking while last man completes x3 Burpees and runs to front, complete 50 yards to the guest bleachers

COP #3:

  • Dip-Flips IC (8-count: dip on bench, flip over, incline merkin, flip over)
  • Run x1 Lap (mosey curves, sprint straights) 
  • Kick-Flips IC (8-count: merkin on ground, flip over, kick both legs out and back, flip over)
  • Run lap (same way as above)
  • Big-O’s x15 IC each way

COP #4:

  • Mosey back up to the school and into the ECHO CHAMBER:
  • Circle up for SIX MINUTES OF MARY:
  • LBC’s
  • High Slow Flutter
  • Low Flutter
  • Low Scissors
  • High Scissors
  • Boat/Canoe
  • WWII’s

Mosey BTTF for COT:

  • Counterama # 16
  • Namerama
  • Announcerama (see Below)
  • ROSIE took the PAX out in Prayer

NMS:  The Source gets stronger every week, and you can feel it growing among the men who post – a closer bond, an eager anticipation to tackle the hard thing together, plans to spend more time together, to plant, to grow, to serve… This is F3 the way it should be, contagious enthusiasm – even when they have to do ridiculous DTH 8-counts. YHC is proud of SOJ – embracing change to ignite broader impact – this is just the beginning. All in for the long haul, DTH

Announcements: *SEE SLACK*

  • Sat AM Frozen Triangle – meet up at Dogpile at 6am (Rock&Roll will not be meeting)
  • TUE AM:  Go to the Q sheet and sign up to Q our newest bootcamp Bermuda Triangle!
  • Next Thur – 1/26 – 2nd F Lunch at Chx Fiesta

Prayer Requests:

  • The friend of Rosie’s M getting starting chemo for bad cancer

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.