Tag: #SOJ

  • Pull Ups For One

    YHC was flying solo this morning, but got in some needed Pull Ups.

    EMOM Pull-ups, Dips, and Jerkins, changing grips, and doing some negatives.

  • Not Just Four Corners, All The Corners

    It was a cool, damp morning in the gloom in the Bermuda Triangle. The chance of rain managed to keep the soft commits in the fart sack, but there were 2 PAX that knew that it doesn’t rain in The Bermuda Triangle.

    The clock struck 530, and the PAX were off for a mosey around Ecoff Elementary, about a half mile, then into the standard warmarama complete with Nancy Kerrigan’s, Ukrainian Soldiers, Imperial Walkers, Merkins, and LBCs.

    1st COP Merkin Burnout Four Corners Prostitute Style

    12 Merkins at each corner (Or to Failure)

    1st corner Standard Merkins

    2nd corner Wide Merkins

    3rd corner Ranger Merkins

    4th corner Diamond Merkins

    Wow! That’s a lot of Merkins, even only doing a max of 12 reps per set. Ends up being 16 sets.

    2nd COP Legs Galore Standard Four Corners

    1st corner Goblet Squats with Cindy

    2nd corner 10 Bulgarian Split Squats per leg

    3rd corner 30 double count Lunges

    4th corner 40 Jump Squats

    3rd COP Mini AbCathlon Four Corners Prostitute Style

    1st corner 10 V Ups

    2nd corner 20 LBCs

    3rd corner 30 Penguins

    4th corner 40 Plank Jacks (They’re done in Plank, so they’re an Ab exercise, right?)

    The Four Corners might just be YHC’s favorite COP, especially Prostitute Style!

    Great to have Doolittle there working shoulder to shoulder with YHC.

    Lots to Pray for!

    SYITG

  • Dude, Where Are My Keys

    We’ve all been there, trying to rush out the door for a workout and the keys are nowhere to be found. Doozy sent the 5:15 AM text to YHC as he frantically searched the house. Figured he’d catch up with Bullseye and I so basic directions were provided and sure enough, after keys secured, the River Runners met out on the route. 4 miles achieved around River Downs. Today’s topic of conversation – medical procedures.

    -Singer

  • Campus Tour

    We had a small, but dedicated group of Rock N Rollers this morning including a guest FNG! The following is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Ups:
    Side Straddle Hops, Overhead Claps, Helicopters, Double Tap HR Merkins, Australian Snow Angels, Freddy Mercuries, Heels to Heaven, Karaoke, Bernie Mummy Kicks, Knee Pulls, Ukranian Soldiers, Hillbillies.

    Mosey to the start of the paved trail: We ran the entirety of the trail, stopping at various stations for exercises.
    DORA: Incline Merkins, Dips, Step Ups
    Crab Walk Valley: Crab walk down, 20 Crab Cakes, Reverse crab up.
    Ab Challenge: Bench Crunchy Frogs, Pole Smokers, LBC’s/Oblique LBC’s, Rafter Leg Raises
    Bear Crawl Bowl: Crawl Bear Down, Merkins, Bear Crawl Up
    Jerkin Gym
    Lunge Walk Incline
    Random WWII’s
    Mt. Bernie
    Circuit w/Burpees, Jump Squats, Decline Merkins, Bar Crossing.

    Final Lunge Walk push up the hill, then back to the flag.

    Final Thoughts: Strong work by the PAX this morning! It was great welcoming Austin Powers into the group. He is Pierogi’s friend from Poland, and travels the world completing marathons, including one in North Korea. Good luck at the Marine Corps Marathon tomorrow, and safe travels! Appreciate the fellas coming out in the cold and putting in some work.

    SYITG

  • 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!

  • Pre VQ Pull-ups

    3 Savages met up at the jungle gym at Ecoff Elementary for some Pull ups, with a side of Dips. We Pulled ourselves up and dipped to new lows. A great time was had, and we later endured the wrath of Doolittle’s VQ.

  • Route – Wing It

    Good thing I had Rosie and Bullseye with me today or I would have been lost. Revisiting google maps, the route went something like this:

    Down Mount Midlo, around the lake (called Loch Lothian?! Great name by the way), out Midlo Mines Park to Kingham Drive. Left on Grove Hill up to Coalfield, left then right on Manders Dr. Right on Charter Colony, right on Charter, right on Woolridge, left on Coalfield and back to start. 4.5ish miles according to the route but watches were defunct for various reasons.

    Nice run today fellas, appreciated the conversation and pace.

    -Singer

  • Breaking New Ground

    The Ruckhenge ShieldLock adventured into new areas around the AO, sharing the pleasure of shouldering a log, stopping at every culdesac and turnaround for variable reps, and chatting about all manner of things, not least of which was the latest chapter of the Atomic Habits book we are reading. Essentially, your environment provides cues which trigger your habits – so, change your environment to support/simplify the habits you are working toward while reducing visibility/accessibility of those habits you are trying to remove. Simple, but true. Thank you gentlemen for permitting me the honor of leading you this morning. Yours AYE! ~DTH

  • Bon Iron (Ghost Flag Version)

    YHC caught wind of the new Saturday AO NOS was launching and thought—what better spot to drop the Ghost Flag than when they’d least expect it? Grabbed Warby and Swoop and made our way up to Bon Air Elementary. At first, we weren’t sure where to go—thought we caught a glimpse of Snip and Machismo darting past—but soon realized we were alone in the dark. Then, to our surprise (and theirs), we spotted a group of 5 HIM running toward the fields, completely unaware that the Ghost Flag was about to make an appearance. 5 became 8 and off we went!

    Ran around the outside to the long entrance on the far side. Circle up for standard warmup.

    Line up for 11’s: Merkins & Firecrackers. Start at circle and run to the halfway point

    Mosey over to the buses. Oh what’s this, sandbags? Huh. Might as well put them to good use!

    Dora: 100 squats, 200 merkins, 300 sandbag pull-throughs (what a psychotic idea)

    Ran up against time, moseyed over to where the Flag is actually planted, the back side of Stony Point Church.

    Ghost Flag has been handed-off to Machismo.

    FNG – “The Mule”. Ryan Horton works for the State Department and does stuff that would require him to kill us if he told us, but glad he’s out there protecting us. Pretty big flex to FNG a workout wearing a weighted vest the entire time, when The Mule starts Q’ing he’s gonna bring the heat!

    Announcements – Chili cook off 11/23. Daddy Daughter Dance 12/6. New KB AO at Forge starting 11/3.

    Prayers for “Big Bird” with blood clots and Broadways recovery.


    Great Saturday AO added to the roster now, glad we were able to find y’all and get a good workout in. Coffeeteria afterwards is always a great 2nd F. SOJ – a tall man with a black flag is coming to your AO soon…