Always 70 and Sunny
Always 70 and Sunny

Real bros share loads…


Shovel flag planted, slapping in the cool Midlo breeze. A rucking trio ambling in from gloom unknown, deep in leadership conversation. A MOTley gaggle of runners comparing their ergonomic sneakers. And finally, a few strong men flexing their shoulders for the work ahead. Here we go! 



  • Mosey to the lit area behind the school and circle up
  • Welcome & Disclaimer
  • Variable IC Reps to get the muscles warm top to bottom
  • ***Lined up for Monkey Humpers IC, shaking tail for our passing MOT brothers’ enjoyment

COP #1:

  • Mosey to the bottom of the grassy hill
  • 5-Man-Modified BURPBACK MOUNTAIN
  • P1 – starts the 100-burpee count
  • P2 – TIMER – bear crawls hill
  • P3 – Flutters 
  • P4 – Jump Squats
  • P5 – WWII
  • Rotate through stations until PAX completes 100 cumulative burpees – HEIST pushed past the mark to 106 awaiting our last man

COP #2:

  • Circuit the track
  • Dips x15 IC on the near bench
  • Big-O’s x10 IC each direction on the opposite side

COP #3:

  • Mosey up to the practice field
  • Variable Sprints & Mary & Stretching

COP #4:

  • Mosey over to Mount Midlo
  • x3 Rounds of CATCH ME IF YOU CAN from bottom to top of the hill
  • #1 – P1 Bernie, P2 x1 Burpee and run to switch
  • #2 – P1 Bear Crawls, P2 x3 LtDan’s then run to switch
  • #3 – P1 Lunges, P2 x5 uphill WWII’s then run to switch

COP #5:

  • Mosey around to the school brick wall
  • Hoedown’s x10 IC
  • Donkey Kick-Off’s – up to 20
  • Hip-Slappers x10 IC
  • Dirty Hookups x10 IC each side
  • Peoples Chair, alternated leg lifts held

Mosey BTTF for COT:

  • Counterama # 5 (total #12 w MOT)
  • Namerama
  • Announcerama (see Below)
  • BOBERRY took the PAX out in Prayer

NMS:  Great work this morning fellas. I’ll admit it was nice to share the Burpback 100 among five fine friends. Great to see Dry Rub making a regular appearance, AND he showed solid form today (in spite of no gloves!). Tclaps bro! Appreciate ya’ll permitting me the opportunity to lead. SYITG, DTH

Announcements (SEE SLACK!)

  • F3 Business Cards available from DTH – let’s get the FNG recruitment going!
  • “Oyster’s Payin” monthly SOJ lunch happening tomorrow 2/23 at the Brick House Diner on Midlo starting around 11:45am
  • Friday after work we’ll be meeting up at Diamond Billiards to review SOJ leadership ideas and perfect our pool game (my money is on Florence)
  • Still working on a make-up date for OC’s Bourbon & Books – TBD

Prayer Requests:

  • DTH 2 weeks away from 3/7 departure for Medical Missions trip to PNG – will be gone for 2 months
  • Prayers for those struggling with injuries, loss of loved ones, and grieving broken relationships. Make each day count saying NOW what you’d later wish you’d said. Let’s lead by example in forgiveness! 

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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