Always 70 and Sunny
Always 70 and Sunny

Devouring a Drumstick


The Source of True Beatdowns welcomed 10 veteran gloom warriors, a breaded FNG brought out by Pinto, and 4 brightly colored MOT studs. Here’s how the bootcamp heroes went to work:



  • Mosey down to the lower lot and circle up
  • Welcome & Disclaimer
  • Don Q’s x10 IC
  • Nancy Kerrigans x10 IC ea side
  • Hairy Rockettes x10 IC
  • The Opus x10 IC
  • Kimchi Twists x5 IC
  • Rosalita Dips x10 IC
  • Oblique LBC’s x10 IC ea side

COP #2:

  • Mosey up to the tennis court with variable movement exercises en route
  • Partner up for a BOOYAH LADDER
  • Start with x10 Booyah Merkins, then one partner circuits the court while the other does Chain Smokers, then do x9 BM’s, then switch runner/smoker …etc… continuing down to x1 BM

COP #3:

  • Mosey over to the bottom of Mount Midlo
  • Partner up for LOVE HILL
  • While one partner begins bear crawling, the other runs to the top and back down to switch. After both do bear crawls, switch to broad jumps. After broad jumps switch to crab walking. 

COP #4:

  • Mosey to the practice field
  • REVIEW F3 Mission, Credo, and 5 Core Principles
  • Imperial Lunges a distance
  • 25% Mosey, 50% Run, 100% Sprint

COP #5:

  • Mosey back over to the school’s ECHO CHAMBER:
  • WWII’s x20 IC
  • Hoedowns x10 IC
  • Australian Mtn Climbers x10 IC
  • Crunchy Frogs x10 IC
  • American Hammers x10 IC
  • Dirty Hookups x10 IC
  • LBC’s x20 IC
  • Donkey Kick-Offs up to 20

Mosey BTTF:

  • x3 Victory Burpees


  • Counterama # 11 (and x4 Runners)
  • Namerama
  • Announcerama (see Below)
  • YHC took the PAX out in Prayer

NMS:  Beautiful morning after the storm that rocked SOJ. YHC kept the PAX (mostly) on hard top, and no, there were no canoes were involved. Pinto punched his Visa to join his Salisbury buddy FNG Ian Fleck, AKA “Drumstick” so named for his love of wings. He did a GREAT job keeping up and plans to shed the breading with return posts around SOJ. The PAX put in some hard work this morning and were rewarded with delicious iced coffee from the DTH tailgate following. Keep posting gents and headlock those FNG’s! SYITG, DTH

Announcements (SEE SLACK!)

  • Sunday 5-7pm SOJ Family Gathering behind Betty Weaver Elementary – grilled meat, yummy sides, live music courtesy of McRibb, pick-up basketball and kid-friendly games. Be there and bring a side! 
  • Every Monday 0530 SOJ 3rd F hangout at Starbucks off Huguenot/Robius. 
  • 5/29 7am Memorial Day convergence at Tredagger – bring back out your FNG’s!

Prayer Requests:

  • Bullseye – loss of his father
  • Oyster – recovery from injury
  • Rosie’s M friend dealing with tough illness
  • Nancy – healing up from surgery

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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