Always 70 and Sunny
Always 70 and Sunny

If you’re happy and you know it…


10 SOJ studs, including two FNG’s and one repatriated missionary, stepped up the beatdown game with a DTH homecoming celebration. Here’s how the PAX recalled what a real bootcamp feels like:



  • Mosey onto the BBall Court and circle up
  • F3 Welcome, Review of the Core Principles for our FNG’s, and a standard you-VS-you Disclaimer
  • Variable IC exercises with a MUCH-appreciated early dive into 8-count reps …you’re welcome. 🙂
  • Warm? Let’s wreck the shoulders…

COP #1:

  • Mosey to the next BBall court
  • x10 Diamond Merkins
  • x20 No Cheat Merkins
  • x30 Werkins
  • x40 CDD’s
  • Bear Crawl between Corners

COP #2:

  • Mosey around the perimeter road
  • Stop on a grassy area for PLT’s
  • Complete x3 sets of x25 each

COP #3:

  • Mosey to the gravel road hill
  • Top of the hill – Ball Dippers 30–>10
  • Bottom of the hill – LBC’s 10–>30

COP #4:

  • Mosey to the Bath House Wall
  • IC Reps: Hoedowns, Dirty Hookups, BTTW, Donkey Kick-Off’s to 15
  • Back to People’s chair – in super spontaneous style OC took us out with hand claps and feet stomps to his hearty singing of “If you’re happy and you know it” …THIS…WAS…AWESOME!!! (#NewOneForLexicon)

COP #5: 

  • Bernie Sanders down the Lot
  • Other variable movements to slowly move the PAX to the Pickleball Courts
  • At each of the individual Pickleball court the PAX is given an exercise to complete – first man to x50 calls out, and PAX moves on to the next court (front runner calls the next exercise)
  • x8 courts completed with variable exercises called: Heels to Heaven, Merkins, Flutter Kicks (2-ct), Monkey Humpers, Shoulder Taps (2-ct), LBC’s, Calf Raises, SSH’s


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


Ain’t nothin like F3RVA mumble chatter in the whole dang world! Man it feels GREAT to be among the SOJ brotherhood again. Awesome to have a couple baller FNG’s as part of the welcome party – welcome CHA CHA (heard about us from Florence’s church blast, and is a VCU interventional radiology guru who does Salsa with his M), and welcome TUG (Rosie’s slow-burn neighbor, about 20 steps from where we started with his nickname, but we love it!) And how about Orange Crush spontaneously busting into song during our Wallerama…AWESOME – pretty sure “If you’re happy and you know it…” will be now making a regular appearance on every wall around SOJ. Thanks to our FMG’s, Hardywood, rosie and OC for quality coffeerama time after. SO GOOD to connect and catch up. YHC is on the Q sheet a few more times coming up – come find me to hang out! SYITG, DTH

Announcements (SEE SLACK!)

  • MAY – FNG CHALLENGE!!! Bring out as many FNG’s in May as you can, then get them to come out again for Memorial Day convergence! 
  • 5/3 – Volunteer to Build a play area at Dogwood
  • 5/6 – Currahee CSAUP
  • 5/12 – SOJ Happy Hour and Leadership Chat
  • 5/21 – SOJ Family BBQ at BWE
  • 5/29 – Memorial Day Convergence at Tredagger 
  • 5/30 – Rosie hosting the 1st SOJ Summer Coffee Tour following NoToll
  • COMING SOON – School of Rock workout for our kids that will follow R&R monthly through the summer
  • COMING SOON – Ultimate Frisbee at the Forge – dates TBD

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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