Category: Richmond, VA

  • Hills and Heartbeats

    YHC decided to ditch his usual Twin Team haunt for the friendly confines of Satan’s Hill. A rowdy crew joined YHC for a little fun this morning. It was great to work out with some old and new faces today.

    Warm-a-Rama:

    It was a jogging warm up today. We ran, we Ukranian soldiered, we quad stretched, we downward dogged, we dead man hanged, we ran. We ended up at the bottom of the hill.

    Thang 1: The Grinder

    A series of exercises each in 4-minute blocks. Each member of the PAX does reps of called exercise and then runs up and down the hill. Repeat as many times as time allows.

    Round 1: 15 Merkins

    Round 2: 15 Deep Squats.

    Round 3: WWII’s

    Round 4 : 2 count lunges. Backwards run up the hill after this one. Holy quad burn.

    Thang 2: Dora

    Partner up – 100 Merkins / 200 WWII’s / 300 SSH’s. Partner runs up and down the hill.

    A quick mozey stopping for 25 merkins followed by some ab work. Exercises included LBC’s, Heels to Heaven, Hello Dolly, Rosalita’s, Penguins.

    Time Called.

    Announcements: Chili Cook Off and Daddy Daughter dance. See slack for details.

    Prayer Requests: None spoken

    YHC took us out

    Welcome to F3RVA CottonTail. He joins us from Greensburg, NC and with one kid at VT and the other at NC State. He’s a Lego man and YHC shared his frustration at the wage rate increases that Lego has caused in the Chesterfield area. Cottontail agreed to take this complaint up to the highest levels of Lego management. This will surely drive resolution on the issue.

    Great day. Great morning.

  • 10 for 10

    4 Gloomies emerged for some motion sure to make them loco! Murr and Dexter show up to make it a party! YHC Q’ed up the love songs and workout for the morning, this is what the New Kent Sheriff witnessed on this special occasion(10 year anniversary of Beaver and his M).

    Warmarama! Mosey to the E Pad.

    • 10 SSH IC
    • 10 Ukrainian Soldiers IC
    • 10 Cherry Pickers IC
    • 10 Hand Release Merkins IC
    • Toe Grab Stretch
    • Butterfly Stretch
    • Roscoe to Quad
    • Plank rotate 180* to Wilson’s Wife
    • Fudds Wife to Runner Stretch

    Mosey over to the hill for 10’s

    • Start w/ 9 Wojo Squats at the top of the hill
    • Crab walk down the hill
    • 2 ct. Freddie Mercury at the bottom of the hill.
    • Bear Crawl up the hill

    Clockwork Merkins while at the hill. Culmination of 36 Merkins – 3 for every 12 hours of the clock.

    Fun Mosey with twists and turns on the way to the Coupon pile. 10 coupon curls & 10 Cleveland Rocks!

    Meander towards the 1 mile post of the trail for final COP – PAX runs the trail. At each nature post a PAX calls an exercise of 10 reps. Finish by bear crawling to failure the short way to the flag or running the rest of the trail to the flag. Celebrate with some coffee!

    CoT! Name and Numbers(4)

    Announcements – Chili Cook Off and Daddy Daughter Dance coming up. See Slack for more details.

    Prayer Requests – Dexters daughter make’s a smooth school transition. Prayers God keeps his hand of protection on our kids and brings truth to our public schools. YHC closed us out in a quick prayer.

  • Wells Bells

    7 pax showed up for a brand new AO in the heart of the far west end. The beatdown was hosted by Roger Roger for the unofficial kickoff of the new AO with a planned launch date of November 7th. Attila will lead us in week 2 on a spooky edition of a beatdown Friday October 31.

    It went a little like this:

    Mosey the parking lot loop to a dry spot for 

    Warm-a-Rama:

    20 SSH

    10 Don Qs

    20 copperhead squats

    20 Imperial Walkers

    20 pickle pounders

    10 merkins

    25 LBCs

    Time for a mosey underground for our first H track.

    which went like this: 

    Start in the middle of the H for two burpees 

    hit a corner and do 10 merkins

    Middle of the H 2 burpees 

    20 WW2s next corner

    H 2 burpees

    30 dips

    H 2 burpees

    40 LBCs

    H 2 burpees 

    Mosey to the ascending watch deck for our competition tennis players. 

    4 levels up 

    Level one 

    20 step ups alt leg

    Level 2 

    20 dips 

    Level 3 

    20 Decline merkin

    Level 4 

    20 Incline merkin

    Mosey to sports field: 

    4 corners 

    1st corner : 25 SSH

    2nd corner : 50 merkins ( due to complaints on incline and decline Merkin – penalty)

    3rd corner : 75 LBC

    4th corner: 100 squats

    Mosey to watch deck: 

    What goes up must go down-

    Reverse 4 levels- 

    20 each level:  incline Merlin, decline, dips, step ups

    Mosey to underground tunnel:

    7s 

    Burpees and squats

    Mosey to playground:

    Continuation of 7s- 

    3 rounds

    Half do -7 pull ups 

    Half do 20 dips 

    Mosey the loop:

    50 LBCs

    20 APDs

    20 Heels to Heaven

    20 reverse crunch

    Butterfly stretch

    Right leg out/left leg out (stretch) for time!

    Thanks for letting me host the first one at our soon to be named AO. Some good names were thrown around and one that is standing out is Members Only, Wet Caps, Wells Bells, and a couple were quickly shot down. Lots of Mumble chatter to throw the counts off and mess with the Q. All in the excitement of a new AO and getting the opportunity to name it. Stay tuned and come participate. We will blast this on the Wells Bells Facebook page and paper copies to the Members only page to make awareness of our presence. Come out next week for a spooky spectacular debut at Attila’s lair on October 31st.

  • The Thing

    No idea what happened. Backblast seems to be lost.

  • Only 17 PAX?

    Fireman Ed arrived to the Circus and only saw about 10 PAX and was wondering if there was a boycott going on. More PAX arrived, a couple late including Fudd (no surprise there) leading to a lowish count of 17. We mosey past the coffee station for COP causing some confusion to our late arrivals.

    COP: DQs, helicopters, merkins, MCs, LBCs. White Deer sounded his back horn and said let’s go.

    Rifle carries while moseying to the front of the school. Take a break now lunges. Then halos right and halos left.

    Four corners: 10 burpees (I had this idea that we should do burpees with a press. A Pax asked how do you do that? I said “hmm I don’t know. so let’s do plain burpees”. 20 sit and press, 30 bench press, 40 2 count flutters with coupon. Mosey to curb.

    Triple check with run around parking lot, tricep pull downs and curls (for the cougars). Mosey to pump road side.

    Elevens with 2 count lawnmowers and swings. With no cardio in between, the reps started to pile up. Mosey to bus loop.

    3 sets of calf raises. 20, 25 and 30. Mosey to home base.

    Finished with ab exercises and stretching and the prayer led by Attila.

    This Saturday, the great Bootleg is leading the caravan/workout for the Bridge. He is having folks meet at Mary Mumford around 5:45. Reach out to him if you are interested in joining him and his group. Well worth it! Prayers for Fudd’s sister, Fudd’s uncle, Handshake’s niece, those who are looking for work and suffering from health issues. I had a good lab report on Tuesday; hopefully I will be done with treatment by mid-December. Thanks for letting me lead!

    Fireman Ed

  • Just like his namesake

    Eight PAX took off at 5:30 for the COP. One was hesitant to join us while another only made it a few minutes before breaking down.

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion Kicks. Mosey to far end of soccer field for Lindseys: Merkins and Jump Squats. Then 3 rounds of 20 PLTs each. Over to blacktop for Triple check of: Squats and Reverse Crunches. Over to bars for 3 rounds of 8 Jerkins. Head over to tennis courts for several rounds of sprints. Back to flag for 3 min of Mary.

    NMS: Bodos showed up at 5:25 to tell us he would then leave us to go on a training run for his upcoming half marathon. The PAX cajoled him into staying with us while the Q promised to get him in some running. Sabb (aka Saab) tweaked something in the COP and went off to stretch. TYA and Bone Thugs pulled into the COT on their bikes after knocking out some miles this morning.

  • The ‘ol NG gonna whoop ya!

    A salty dozen Forge vets truly embraced the suck this morning taking on the New Glory challenge. Their venerable Q threw down the gauntlet that completing three rounds in 30 minutes is the gold standard for badass fitness level, and these HIM’s showed UP! 

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the New Glory course to review the expected exercises
    • Circle up at the flag for a brief warm up and stretch to get the body fully limbered up

    THE NEW GLORY:

    • The Forge’s own semi-regular fitness litmus test, to provide PAX the opportunity to monitor their individual physical progress
    • Timeframe: 30 minutes
    • Style: BEST form possible, You vs YOU!
    • THE CIRCUIT:
    • Starting point at the Shovel Flag
    • 0540 STARTING BELL
    • #1:  Complete x10 Burpees at the flag
    • #2-5:  Run down S.Coleman Rd to the Handicap Ramp, stopping at each light pole (x4 poles total on the right side) to complete x5 Hand-release Merkins
    • #6:  Bear Crawl halfway up the Ramp
    • #7:  Lunge walk to the end gate
    • #8:  Complete x20 Jerkins on the Rails
    • Run up Mount Chaplain, stopping at each new paved landing to complete assigned exercise…
    • #9 (Level 1):  x5 Burpees
    • #10 (Level 2): x10 Ball Dippers (2-ct)
    • #11 (Level 3): x15 Heels-2-Heaven
    • #12 (Level 4): x20 Squats
    • #13 (Level 5:) x25 Mtn Climbers (2-ct)
    • #14:  At the top of Mt Chaplain, complete x30 WWII’s, then run BTTF to begin the next Round 
    • THE GOAL: Complete as many circuit rounds as physically possible with good form until time is called at 0610.
    • NEW GLORY completion points have been posted on the F3RVA Challenge Spreadsheet, where PAX can review progress over the years! Link HERE:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=drivesdk

    INDIVIDUAL STATS FOR TODAY:

    Doozy – 3.1

    AFB – 2.5

    Dookie – 3.0

    Snuff – 3.0

    Machismo – 3.3

    L Woods – 3.0

    Chaplain – 3.0

    Dealer – 3.1

    Tin Man – 3.0

    Singer – 2.10

    Salt Lick – 2.10

    DTH – 3.4

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Amazing effort by the PAX today with more HIM’s reaching the 3.0 goal than ever before! Unclear whether the Forge PAX fitness level is just that much better over the years, or if the badass gauntlet thrown out by YHC inspired some extra push, but either way WELL DONE FELLAS! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 10/25 Smoketree Zombie Run
    • 11/3 Launch HUGE BELLS (new KB AO at Forge location)
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • The Smallest 4 Corners

    17 HIMs came out for what planned to be an easier, low cardio start to the week. YHC started off with a little mosey and some warmarama ( SSH, Cherrypickers, Dead man Hang, Merkins, Freddies, LBCs).

    With there being 17 YHC thought “the pain cage” would be too small for the group to do a 4 corners so had to audible to do a 4 corners in the parking lot. Our resident women’s famous golfer of the group immediately commented that it was the smallest 4 corners he had ever seen and YHC took note….we completed the 4 corners.

    on to increase the cardio… we moved on to pumpkin alley for a Dora ( merkins, squats and LBCs) some quietly commenting the run was now too far! over to the cul de sac for some speed work as the pax all tried to take down wildcat as we ran from the beginning of the cul de sac to the green house after each called exercise. After all 17 HIMs had called an exercise of 10x and we ran to the end each time the Pax wiped and we mosey’d back to the flag.

    announcements / prayers …..Thanks for letting me lead this group!

  • Diwali and Halloween Lights

    YHC woke his 2.0 up for this mornings workout and we arrived to find 3 more runners and 6 more ruckers to have a large crowd of 11 this cool morning for a run and ruck session.

    Runners immediatley took off to runa 4 – 4.5 mile route this morning. Ruckers launched and we picked up Bulkhead on the way to tour the Rutland area homes with some great Halloween Lights. We saw one house celebrating Diwali – the festival of lights, so a great morning for a Ruck. We finished with 2.5 miles this morning.

    Great to see Winchester from Spotsylvania this am…he lead the pack with Yardsale. Glad to have Hash running this morning…he is getting ready for the airforce. Spit is training for the 1/2 marathon.

    Numberama / Namerama – Opus took us out in prayer.

    Great workout, hope to see you in the gloom soon…Cheers….CB!

  • Into the Unknown Doubles the AO!

    A trio of wilderness explorers decided The Crossing AO had more to discover than was previously known. After a brief warmup, their fearless Q led a run on a hidden gem of a woods trail adjacent to the upper field. The abbs were then thoroughly tested through a number of reps IC in the field. Again launching into the unknown, risking life limb and chiggers, the PAX hurtled down into the pond, to find it dry, and forged their way back out into the lower parking lot. YHC led a brief but thorough F3 Revieworama in elbow plank followed by carousel plank walks around two islands. The PAX again ran off into the unknown finding a narrow trail among the bushes that led back to the power line clearing. The PAX bear crawled to the tower then completed pull-ups and jerkins on the metal structure. A triple check seemed perfectly in order, and while a runner ran a loop the other two completed Monkey Humpers and Heels to Heaven. A pair of fenced K9’s nearby wildly cheered on our efforts the entire time. The PAX continued down the power line clearing and cut into a culdesac to the left (West) only to then discover a beautifully long and painful Love Hill. Chaplain was speechless until he exclaimed YHC had quite suddenly an unexpectedly double the size of The Crossing AO. High fives all around. The PAX ran down to the bottom of the road where it met with Parham and then returned to the top via run and Bernie. We continued BTTF with some bear crawls and lunges en route, and enjoyed a core burning 4 minutes of Mary at the flag to finish the time. New Level UNLOCKED! Yours AYE, DTH

    COT:

    • Counterama # 3
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 10/25 Smoketree Zombie Run
    • 11/3 Launch HUGE BELLS (new KB AO at Forge location)
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance