Always 70 and Sunny
Always 70 and Sunny

DTH Download


10 SOJ studs posted to The Forge including one daring FNG, and DTH provided the following beach season readiness program:


  • Slaughter Start with BEARPEES to the end of the lot and circle up
  • Welcome & Disclaimer
  • Variable IC Reps to get the muscles warm top to bottom
  • Between usual warm-up reps, PAX directed to get up&down the nearby grassy knoll with variable movements (bear crawl up then crawl bear down, inchworm up then jog down, bernie up then jog down)


  • Mosey down to find access declined to the turf football field …audible called to continue on to the culdesac
  • Run 100 yards, complete x100 reps LBC’s then Bernie Back to start
  • Run 90 yards, x90 Calf-raises, Bernie
  • … x80 Flutters (2-ct)
  • … x70 Shoulder Taps
  • … x60 Sumo Squats
  • … x50 Crunchy Frogs
  • … x40 Ball-Dippers (2-ct)
  • … x30 WWII’s
  • … x20 DiveBombers
  • … x10 Burpees


  • En route stop for PAX to complete x10 DR.W’s in cadence (you’re welcome Last Call)
  • Front runners on stink hill circle back on the six
  • Circle up for Opus x10 IC, Boat/Canoe variations, and close out time with Am.Ham’s


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

NMS:  Awesome group of Forge regulars this morning started the sarcastic grumble chatter early with the slaughter start Bearpees, but settled in quickly to the “more than just a warm-up” warmerama. FNG Nick Holmstedt from DTH’s church did a solid job keeping up and even held back the merlot at the end! He’s a software developer, so welcome Malware! Always a pleasure to lead the the finest PAX in all RVA. SYITG! ~DTH

Announcements (SEE SLACK!)

  • TODAY at Rusty Taco in Midlo we have a 2nd F SOJ Lunch starting around 11:45
  • TOMORROW at Satan’s Hill, Purple Rain os hosting his VQ 
  • MONDAY come out for the Convergence, 7-8am at Tredagger
  • Next TUE we have Rosie serving coffee after NoToll
  • Sign up for SOJ Takeover
  • Summer Tour

Prayer Requests:

  • Rosie’s father-in-law, recovering from various ailments in the hospital

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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