Category: Richmond, VA

  • You can do Burpees or Merkins or Squats.

    17 men braved the 55 degree morning at Carolina Beach for a 70 and Sunny Beatdown.

    Warmorama :
    21 SSH

    The Thang:
    Long Mosey to the Track. Someone brought a key so no jumping the fence this morning. Head over to the Stadium.

    5 Burpees, Run up and down each set of stairs until you get to the other side.
    Back to the Track and do 10 Burpees.
    Run the track to the Visitors bleachers. 15 Burpees. Run up and down each set of stairs until you get to the other side.
    Back to the Track and do 20 Burpees. Run Track to the other bleachers.
    Q called an audible. The PAX can do Burpees, or Squats, or Merkins.
    25 Burpees or 25 Merkins or 25 Squats. Go up and down each set of stairs until you get to the other side.
    Back to the Track and do 30 Burpees or 30 Merkins or 30 Squats. Run the track to the other bleachers.
    35 Burpees or 35 Merkins or 35 Squats. Run up and down each set of stairs until you get to the other side. Last round.
    Run to the bleachers. 40 burpees or 40 Merkins or 40 Squats. Recover..

    Mosey to the School and find a Table.
    30 Dips.

    Mosey back to the flag for some Mary.
    Leg Lifts..

    COT: Franks took us out.

    Once the Audible was called and the PAX was given a choice of keep doing Burpees or switch to Merkins or Squats; the burpees seemed to have faded. However, YHC heard a voice on his Left Shoulder. It was SWIRLY yelling “you don’t get a choice do the Burpees”. But on the Right souldYHCer was Nancy Lopez saying “do the Squats” So YHC mixed it up and completed a series of 10 Burpees, 20 Merkins and 30 Squats until the Bleacher work was complete.



  • Don’t be a hero part 2

    9 Strong ended the week right on the Hill. YHC was last to arrive but first to jump into motion.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    Cul-De-Sac tour. Up Otterdale hill to other entrance to start at that side and work way back to flag. Run to sac do 20 of called exercises then 20 back at the start. Move on to next sac. Exercises were: Merkins, Squats, WWII’s, Flutter, Dollies. Double back on Willomore to the corner of fartis-sacious (a mythical creature in the hood). Run a few sprints. Down to the trails for some log presses. BTTF and time was called.

    Announcements:

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • 3 Years Forging New Glory!

    The 10 best PAX brothers a guy could ask for posted to the Forge for a 3 year anniversary Q. With no rain and warm breezy temps, these HIM’s set new records in the Forge-specific NEW GLORY challenge. Here’s how Hardywood led the way! 

    The THANG:

    WARMERAMA:

    • Short mosey and circle up
    • Welcome & Disclaimer
    • A couple IC Reps to loosen up
    • Mosey BTTF & introduce the PAX to the “New Glory” challenge including a mosey around the circuit highlighting each of the 14 COP’s.

    !!! NEW GLORY !!!

    • The “New Glory” is the The Forge AO’s fitness measuring stick, to be repeated 2-4x per year, and so permit PAX the opportunity to monitor physical progress
    • Timeframe: 30 minutes
    • Style: BEST form possible, You vs YOU!
    • THE CIRCUIT:
    • Starting point at the Shovel Flag
    • #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 the upper half 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 next Circuit 
    • THE GOAL: Complete as many circuit rounds as physically possible with good form until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. If you take all 30 minutes to complete a single circuit, that will be the baseline you will work towards crushing next time.

    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#gid=116147269

    TIME CALLED! Mosey BTTF to Cool Down & COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer
    • COFFEERAMA on the Tailgate!

    NMS:  Brothers, you know how much YHC loves the spirit of F3 – what it stands for and why it works to save men’s lives. What YHC loves even more is the brotherhood we have, and it has been an incredible honor to be a part of so many amazing relationships with you all. YHC absorbs wisdom and character from each of you, and it has absolutely improved YHC’s quality of life and impact on those YHC loves and serves. Thank you SO MUCH for your faithfulness to The Forge and following YHC through some ridiculous physical challenges over the years – the New Glory today perhaps being one of the hardest! We have only begun to scratch the surface of what we are capable of as a tight community of faithful brothers – and my prayer is that God gives us the time and wisdom to take hard steps in serving our community and bringing in FNG’s – and so fulfill the purpose He has created us for. Yours Truly, DTH

    For we are God’s workmanship,

    created in Christ Jesus to do good works, 

    which God prepared in advance for us to do. 

    Ephesians 2:10

  • Soul Train Answers the call

    Three runners of varying speed posted for some miles before beers where several other PAX members met up at the Answer. No partial credit awarded to GP who announced the HDHH and then had to pass off because of work. Big thanks for Soul Train for stepping up and taking the Q to make sure this HDHH happened. Topics after the run centered around the Beer Mile, including Handshake’s 2021 RVA beer mile title. Faceplant was looking to nudge the PAX up to the 30/30/30 challenge but no takers.

    Announcements: West End lunch group resumes starting next Tuesday. Let Gypsy know your feedback on locations.

  • A Tradition Unlike Any Other – Seniors Tour

    Six from the Champions Tour and 3 more Tour Vets hit the links at Mary Munford in a quest for the elusive F3 Mudgear brand Green Jacket in nearly perfect 70ish and sunny conditions.  EF planted the flagstick.  Here’s how it went down.

    Mosey down Magnolia Lane to the driving range in front of the school.

    COP (IC)

    • Merkins x 18
    • Flutter Kicks x 18
    • Copperhead Squats x 18
    • Side Straddle Hops x 18

    Mosey to the 11th

    Amen 4 Corners (4 rounds)

    • American Hammers x 18 (2c)
    • Mountain Climbers x 18 (2c)
    • Merkins x 18
    • Dips x 18

    Plankorama

    Mosey to Rae’s Creek

    Caddie Contest

    • P1 – Run to the 9th Tee and back
    • P2 – Practice Swings (“Jimmy” Imperial Walkers x 72, Hello “Friends” Dollys x 288)

    Gore-orama

    Drive, Chip, Putt

    • From tee box hit the green around the shovel flag – 5 burpees per stroke, repeato 4 holes

    Mary on the 18th green

    • Freddie M. (Couples) x 18
    • Alphabet – spell AUGUSTA NATIONAL

    Mosey along cart path back to the Clubhouse

    19TH GREEN

    Hello Friends.

    A Tradition Unlike Any Other made a triumphant return after a bit of a hiatus.  And it very much felt like a reunion of sorts.  Lots of long-time F3 RVA PAX on the course today at MM Country Club.  Seems the PAX had a pretty good idea of what was to come as we teed off at 0530, though some still do not grasp the repetitions of 9, 18, 72, etc.  Unlike the pros who warm up at the range, YHC prefers to warm up with the cart girl and jump right in on the 1st tee box, thus straight to Merkins.  Bodos snuck past security and joined the field as it was crossing the Hogan Bridge on 12.  The Drive, Chip, Putt competition went about as well as women trying to get a tee time at Augusta National.  YHC is pretty certain the PAX was about 6 over through 4, but we’ll just put down Par on the old scorecard.  It was the short game, and the long game that let the PAX down.  As FICO struggled to get up and down on hole number 4, TYA promised YHC something of a reward if a snowman was carded.  With that threat, YHC instinctively yelled GET IN THE HOLE!  As we go forth let’s remember that 2 wrongs don’t make a right, but 3 rights make a left.  May the PAX’s days be filled with Eagles and Birdies.  Until next year…

    Numberama

    Nameorama

    COT

    ANNOUNCEMENTS

    Prayers – Speedy and thorough healing for our Gloom brother

  • There will be NO running

    5 southsiders made their way to the parking lot at Timberwolf for a cloudy but not yet rainy day.

    Mosey run 20 yard round the cone back to the flag area end of running for today

    COP – DQ’s, Helicopters, Imperial Walkers Hermie joins in now we have 6

    Stay in place – BLIMPS in the circle start with 5 rotate to the right after you do the burpees go to the wall and do wall sits until the next person gets to the wall and you go to lunges. Set 2 is 10 and rotate, set 3 is 15 and rotate and last set is 20. Marmaduke figured out that it made the most sense to have the burpees be the timer and everyone else did their exercise until the timer went to do wall sits. This is a work in progress and would really work best with 7 HIM

    Mosey walk to the light poles

    Triple check – P1 LBC, P2 Hello Dollies and P3 bear crawl to next light and crawl bear back

    Mosey walk to the tennis court

    4 corners C1 10 ball dippers per leg, C2 20 jump squats, C3 30 Calf raises (in/out) and C4 40 Squats

    Indigenous people lunge walk, last person does 5 burpees

    BTTF LBC’s (IC), Merkins (IC) and Low squats (IC)

    Numbers / Names YHC took us out

    NMS:

    YHC and a few others are heading to Petersburg this Saturday for a half Marathon so running was not going to be a part of the beatdown today. For a run light beatdown there was not a lot of Mumblechatter this morning which is usually an indicator of a gassed PAX.

  • SubstiQ

    Circus Maximus featured a “substitute for Atilla” Q. After last week’s 100% upper body KB workout, I took the hint and Q’d today. Please be sure to sign-up to Q. Next time, Atilla will likely make it 100% leg exercises or something equally awful.

    Welcome Link to his first time at Circus Maximus. Congratulations to Fireman Ed for figuring out how to put his shirt on correctly. And Congratulations to Soul Train for his second Circus Maximus as well as the headlock on Link.

    Warmup with SSH, IW Russian Soldier, Don Quixote, Shoulder stretch

    20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of exercises. Generally, followed each pair of exercises with a stretching exercise.

    Swings and Curls
    Press and Rows
    Single Leg Deadlift (both sides add up to 20, 16, 10 and 6) and Triceps Same leg goes up as the arm with the kettlebell
    10 Burpees and Run to end of covered sidewalk
    Racked Lunge (both sides add up to 20, 16, 10 and 6) and Single arm press on back
    Goblet Squat and Renegade Rows (both sides add up to 20, 16, 10 and 6)
    Squat-Press and Lawnmowers
    10 Burpees and Run to end of covered sidewalk
    20 Swings
    20 Curls
    20 Upright Rows
    20 Triceps
    20 Overhead press
    20 Goblet Squats
    20 Sit-ups using KB to anchor feet
    20 Rosalita in cadence
    6-inch leg lift for 1 minute

     

    Announcements

    Blood drive June 4, Saturday, at Epiphany Lutheran from 10 to 3.

    F2 this coming Tuesday. Gypsy is pulling together.

  • Back in the Saddle

    6 Wdog regulars and 2 visiting studs took advantage of a break in the weather for a spring break inspired beach body beatdown. According to the Seal Team walking between exercises as directed by the Clipboard, it went something like this.

    Mosey to Carillon Circle for COP:

    • SSH x 20
    • Helicopters x 10
    • Abe Vigoda x 10
    • Arm Circles (little x 10, big x 5 and reverso)
    • Russian Soldiers x 10

    THANG:

    Mosey to Penny Stage for Block Work (2 sets):

    • Curls x 10 with coupon
    • Block Merkin x 10
    • Overhead Press x 10

    Put coupons away but stay south of Carillon to start 7 of Diamonds. Proceed in Diamond fashion around Carillon and complete the following exercises:

    • Burpee x 7 (South)
    • Carolina Drydock x 14 (East)
    • Merkin x 21 (North)
    • Monkey Humper x 28 (West)
    • Repeat Burpees x 7 on southside, then reverso

    Mosey to Carillon Field for 4 corners:

    • WW2 x 10
    • Boxcutter x 20
    • LBC x 30
    • Flutterkicks x 40
    • Reverso

    Mosey to Amphitheater for abbreviated Merkin Escalator:

    • Incline merkins 1-10
    • Decline merkins 10-1

    BTSF for merkin ROF.

    COT: BT took us out

    Announcements:

    • The Bridge is scheduled for June 4. Go if you can, it’s a great experience.
    • Charlottesville has an anniversary convergence coming up. Reach out to Jazz Hands or call our correspondent on assignment Vinny.
    • The Vols are consensus #1 in College Baseball. GBO!

    NMS:

    Always a joy to get to lead you guys, and it certainly gets my day started in the right direction. Admittedly, YHC was surprised how much we squeezed in. After being reminded of my age at Shiplap’s beatdown last week it was important to get back at it. It was great to see Florence venture north for some WDog love and also to have Jazz Hands come down from C’ville. Come back anytime, and often! We caught a bit of a break with the rain this morning, although secretly YHC was looking forward to sloshing around in the puddles. About half-way through the beatdown we came upon some Seals occupying the amphitheater. I do love that Swirly’s senses tingle a little more when they get within range;) Bodos was noticeably quieter than usual; turns out the PAX wasn’t giving him enough to heckle. There’s always tomorrow! Have a great week!

    -BT

  • Another right turn?

    After a slight delay (Dingy rolling in a bit late due to high seas) the crew set off down John Rolf Pkwy for a one mile warmup followed by a run through two neighborhoods seemingly following a delivery truck (right turns only as the big brown trucks like to do) into most every cul-de-sac we were able to find.

    The Thang: And here is what might have gone down – Each cul-de-sac offered a new exercise completed in cadence:

    1. SSH (20)
    2. DQ’s (20)
    3. Helicopters (20)
    4. Cherry Pickers (20)
    5. 15 Burpee’s oyo
    6. Freddy Mercury’s (20)
    7. Merkins (15)
    8. APD (20)
    9. LBC (21) – we had so much fun YHC added an extra one for good measures
    10. Plank Jacks (15)
    11. American Hammer (25)

    Cool down run back to the flag for COT Counterama (5), Namerama, Announcerama and YHC took us out.

    Announcements:

    • 2ndF every 2nd Tuesday of every month starts up next week 4/12 in the Short Pump area. Watch for details on Slack 2nd F channel
    • Pigskin is working on blood drive coming up in about 2 months – details to follow
    • Tonight HDHH @The Answer brew pub – Run/Walk @5 PM (optional), 2nd F starting 5:30 PM

  • Working Out on the Hardwood Floors

    Five amateur waxing technicians who were not on Spring Break, pounded the roads and shaved the hills of First Watch on a slightly humid morning. Here is what went down:

    Mosey to the front of the church for:

    COP:

    Helicopters, DQ’s, Hillbillies, Series of Dead Man Hangs and reach for the Stars, WW2 Sit-ups, Scorpion Kicks.

    Long mosey up River Road to the Glenbrooke Hills neighborhood for:

    11’s:

    Traveling 11’s with Merkins and Heels to Heaven. Bear crawl the width of the road in between.

    Lindsey:

    Traveling Lindsey with Carolina Dry Docks and Squats.

    PLT’s:

    2 sets of 25 each partner.

    Come around to Summit Rd and start up the hill. Stop about halfway and each PAX does 25 x Box Cutters then run down and back up. 15 x Heels to Heaven and run down and back up. 15 x 2-ct Flutter Kicks and run down to bottom.

    Mosey back toward the VSF stopping at several points along the way for: Rosalitas, Pickle Pounders, Hello Dollies, Alabama Prom Dates, LBC’s, and some other ab exercises.

    Back to flag with no time to spare.

    Numbers, Names, Announcements and YHC took us out!

    NMS:

    Great work by the PAX this morning on a running workout that included a lot of exercises while on their back. Feels like YHC washed half of the road off of him in the shower. One pax member overshared during COP about experiences with hardwood floors, so YHC thought it was fitting to lay on the road a lot this morning and try to get the back hair trimmed some. A truck passed by while the pax was on the shoulder of River Road completing Alabama Prom Dates. We think it slowed some while it went past. Good to see Snuff out this morning. He couldn’t sleep, so the next best thing to do in that situation is to post somewhere early.

    Safe travels to our Brothers who are at 90’s MTV Spring Break sites and Dollywood.

    Have a great day, men!

    Kubota