Category: Richmond, VA

  • 7 Year Forgeversary

    A festive party of 15 HIM’s showed up to celebrate The Forge and get smoked. Here’s how:

    The THANG: 

    WARMERAMA: 

    • Mosey lap around the loop then up to the top of Mt Chaplain
    • Complete x7 Burpees – Happy Anniversary!
    • Plank it up, Welcome & Disclaimer while two latecomers arrive
    • Still planking, Review F3 Mission, Credo, and the 5 Core Principles (conveniently lining up with the letters of F.O.R.G.E. 🔥)
    • Mosey to the bottom of Mt Chaplain, stopping for x7 Burpees at each landing to honor the anniversary (total of 49 burpees for the first 8 minutes of the workout)
    • Circle up for the usual IC warmerama reps
    • Mosey over to the bottom of Love Hill

    DORA 04/04/2019:

    • Including today there have been 366 Forge Thursdays! 💥
    • x66 No Cheat Merkins
    • x100 Scrunchy Frogs
    • x200 Nancy Kerrigans
    • Moving partner Bernie’s up Love Hill then runs back down to switch

    SENIOR LOG:

    • Mosey off-campus to YHC’s house
    • En route Senior Frog reminisced about log carries, so YHC scratched the second planned Dora (which would have represented 494 Q’s), and led the PAX into the woods to collect two massive spruce logs an take them for a brief walk 🪵 
    • Mosey over to introduce the PAX to YHC’s new 1,200sqft concrete pad, the latest love child of DTH & Machismo ❤️

    Mosey BTTF:

    • Run the Stratford Rd hills back to Forest Hill
    • Mosey BTTF
    • Circle up for WWII’s and Flutters IC

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Pull-up Challenge! (Currently at 12)

    PRAYER: 🙏

    • Big Rig’s mom finishing Chemo
    • Tin Man’s recovery 

    NMS:  Fantastic group this morning to honor the greatest AO in RVA, and all PAX were accordingly smoked, YHC included! We didn’t get to the 2nd Dora so Senior Frog (now Senior Log in SOJ) could get some time under the log, but we can push the Dora to the next Q for 495 reps. T Claps to Dangle posting twice in his first week back after a year hiatus – both DTH smokefests! Well done to all these brothers putting in the hard work today. Keep posting and there’s NOTHING stopping any F3RVA PAX from doing what I did 7 years ago… start your own AO next to your house! Yours AYE! ~DTH 💪

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 4/11 OTB Ruck + BBQ (Machismo’s)
    • 4/12 Family Ruck&Pizza led by Beaver 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Wong Opening Day

    3 ruckers and 1 runner posted on a muggy Thursday morning. The ruckers did the Rutland trail, Wong’s, Starbucks and Kroger route. Bam the sole runner did his thing.

  • Silencing the Mumble-Chatter

    A more “normal” size PAX of 11 was present despite GHS being closed for spring break.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • LBC
      • Penguins
      • APD
    • KB escalator with 5, 10, 15, & 20 reps, just keep adding exercises
      • 50 shoulder presses
      • 50 high pulls
      • 50 curls
      • 50 squats
      • 50 tricep presses
      • 50 sit ‘n presses
    • Take a lap
    • 11 at the patio with 2x weighted step-ups and KB swings
    • Mosey back to the flag for some Mary
      • WWII sit-ups
      • Side crunches, each side
      • FK
    • COT with YHC taking us out

    YHC surprised the PAX with getting the heart rate up and a heavy dose of cardio with the steps-ups.  Mumble-chatter was minimal; this workout was no joke a day after April fools.  Good to have Gumbo visit.  Prayers up for various PAX members, especially those with family members dealing with poor health.

    God is good all of the time!

    Attila

  • No Fools at WDog, just old dudes

    2 well-seasoned, creaky-jointed old dudes descended upon WDog on a Beautiful April Fools Day in a quest back to full F3 glory. Here’s the simple but exciting recap.

    COP:

    Simple stretching to keep the pain away.

    Thang:

    Vita Trail loops with stops at each station for alternating exercises. AMLapsAP.

    • 10 merks
    • 10 squats

    Total of 120 merkins, 120 squats and 2.5 miles covered. BTVSF.

    COT:

    Thankful for the beautiful day and excited for the journey back to bootcamping with the boys.

    NMS:

    BT has gradually been getting back into the mix and after posting last week after a long hiatus for Senor Frog’s squat-fest was looking forward to catching up with Swirly and doing something more than walking. Both initiatives achieved. Even got some sweat going with the warm temps.

    – BT

  • Impromptu Q

    Making the money it’s been a minute since YHC has Qed to boot camp so when you get out of the car and the site Q says Gypsy you got it.. you just kind of got to wing it. What could go wrong.

    6 pax launch at 5:30 head over to the dog park and set up for and set up for a two-person dora.. 2 others went on a ruck.

    DORA: pair up.

    Exercise 1 100 hand release Merkins

    Exercise 2 200 squats

    Exercise 3 300 WW2.

    Head back to AO with blisters on the tailbone and trampstamps removed. (showers will not be fun)

    Plan at the AO was to do elevens in the tennis court. However, we lost a pax so plan be was everyone split up and find him.

    All iin all everyone was safe, got in 3 miles and some exercise. Mission accomplished.

    No mmajor announcements

    SYITG!!

  • DaVille Break…fast

    YHC showed up to have a CB Gym Workout in preparation for our breakfast meeting at Rise and Shine so here is what went down:

    COP

    Mosey to basketball courts by the bus loop. Circle up for for station instruction and here is what went down:

    THANG

    Station 1 (S1) – Hand Release Merkins

    S2 – Kettle Bell Swings

    S3 – Suicides – This was the timer

    S4 – Flutter Kicks

    S5 – Shoulder work with Bat KB’s

    We were able to do two complete rotations then we moseyed to the parking lot to go to Diner.

    COT

    Numberama / Namerama – Surf and Turf took us out in prayer.

    2nd f – Rise and Sine Breakfast together. Great workourt and breakfast conversations. See you in the gloom soon….Cheers….CB!

  • Not Sunny But It Was 70

    4 Ruckers and 1 Runner Rucked and Ran for 45 minutes around Atlee High School on a beautiful spring morning. Bam got in 5 miles and was panting a little when he got back. Ruckers headed behind Atlee and kept up a pretty good pace. Numbers, Names and Trail Mix took us out.

  • Spring is Here

    3 Ruckers and 1 Runner ran and rucked for 45 minutes. We did peak in the windows of Wong Tacos. Scheduled opening is 3/31. It looks close to being ready. Numbers, Names and Bam took us out.

  • Yachty Rock

    A Trio of Trios enjoyed the euphoric conditions of spring to welcome YHC back to the FW Q sheet. Inspiration was provided by prior mumble chatter and an incredible playlist of EF Hutton. How to build on this…..so here is how things went down.

    Mosey to the front of the church for introductions, salutations and disclaimers. Warmarama was performed without numbers to embrace quality discussions and solve most of the worlds problems. Warm ups included SSH’s (Kubotas favorite), Dead Man Hang, Helis, DQ’s, Merkins (1 or 2 is fine), LBC’s, and a touch of broga to work out Attilas BP injuries. Playlist commences with quality Yacht Covers by underappreciated Yacht Rock influencer, the Professor.

    Mosey to the parking lot with tunes a blazing where a 7 of diamonds was called. 7 HR merkins, 14 jump squats, 21 WWII’s, 28 Monkey Humpers, 21 American Hammers (2 ct), 14 Lt. Dans, 7 Burpees. Spine was the gazelle and proceeded to burpee for the 6.

    Mosey to the side wall for a bit of Pigskin work. Hoedowns, Mike Tysons & Donkey Kicks.

    BTTVF for a bit of Mary, ab style. Pax holds boat or canoe while everyone performs 10 ab exercises OYO.

    Numbers, Names, Prayers, Announcements. Upchuck is looking for leadership at the Bridge, Sign up for Breaking Bread.

    NMS: Great morning to clean the pollen of the church parking lot. Quality mumblechatter is always encouraged when numbers are kept to a minimum. Sometimes showing up is the victory so YHC is appreciative for the Pax coming out today. Tunes were inspired by EF Hutton, Kubota and Gumbo conversation a few weeks ago about what constitutes Yacht Rock. Its a lifestyle that can not be bottled into a genre. Enjoy it when you hear it. Great work today fellas. Thanks for the opportunity to lead.

  • Nothing but Oil and Cowboy Boots

    A quintet of flexible men dusted off their F3 embroidered broga mats for a bit of stretching prior to the FW beatdown. Conditions were ideal to get back into the groove with emphasis on shoulders, hips, hammys, groin and back. Extended shavasana in the holistic temps was pleasant, less pollen would have made it quite sensational. Good laughs and quality groans were enjoyed by all. Well done fellas.