Tag: The FORGE

14-strong including one FNG conquered the Forge this morning, celebrating 5 years in F3 for YHC and Don Draper. With a Full Moon putting all the does into estrous, here’s what anniversary parties should look like:

The THANG: 

WARMERAMA: 

• Mosey over in front of the school and circle up for a Welcome & Disclaimer
• Variable IC Reps

COP #1: 

• Mosey to the Amphitheater
• TRIPLE NICKLE
• x5 Diamond Mericans bottom
• Box Jump to the top
• x5 DR.W’s top
• Box jump back down
• x5 Rounds

COP #2:

• Mosey to the Football Stadium Bleachers
• Partner up for DORA
• Spread out a the base of each flight of bleacher stairs
• x100 – Sumo Squats
• x200 – Calf Raises
• x300 – SSH’s
• Moving partner high-knees up and down flights of steps touching each step

INTERMISSION:

• Plank it up on the track
• Review the F3 Mission
• Review the x5 Core Principles
• Review the Credo

COP #3:

• Mosey down to the Track
• BURPEE 500
• Bernie 1/4 lap, x5 Burpees
• Sprint 1/4 lap, x5 Burpees
• Bear Crawl 1/4 lap, x5 Burpees
• Karaoke 1/4 lap, x5 Burpees
• Sprint 1/4 lap, x5 Burpees

Mosey BTTF:

• En route stop for a little Hug-a-Tree-athon while FNG recounts some life details
• Also stopped to do Flutters for the SIX

COT:

• Counterama # 14
• Namerama
• Announcerama (see Below)
• DRAPER took the PAX out in Prayer

NMS:  Brothers, ya’ll probably know how much being a part of F3 means to me, and I’m deeply grateful to each of you. Thanks also to Draper for being with me from the beginning, and for his meaningful words to close our COT. Welcome to Lee, AKA Switchgear (works in electronics/distribution), who’s another awesome dad from my Peds practice. Keep inviting the guys you know – this community is life-saving! Here’s to another year in the books, YHC, DTH

Announcements (SEE SLACK!)

• SOJ Lunch tomorrow 9/29 at Rusty Taco
• Next Thur SNUFF on Q at Forge will provide an IR-friendly bootcamp – let’s get some of our benched guys back into the 2nd F they need! 

Prayer Requests:

• Guys on IR (Scram, etc)
• Florence’s M with death in family

Wide is the gate that lets Machismo Q a workout. This one was a reminder that anyone can lead it doesn’t need to be polished. 9 Gents went through the wide gate to get destroyed by 1st and 10s. YHC picked this up as a farewell Q to Red Card on his way back to India but, alas, it was not to be (Red Card got the foul.)

WARMERAMA:

– Mosey to the ticketed gates for admission to the fields, none being found the follow was performed in odd numbers: SSH, Don Q, LBC, Heel Touches, LBC, Crunchie frogs, 100s

Mosey to the wide gate.

COP #1: Burpee 11s 1st and 10

Merkins/Burpees run to the 10 do 1 merkin 10 burpees, score a touchdown and come back to the 20 for 2 merkins 9 Burpees……..

COP #2: Bruce Lee’s

According to the exicon:

An super set consisting of 6 ab exercises: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s. 20 reps, 3 sets. 30 seconds rest between each set. work up to 90 reps, 7 sets: Bruce Lee’s work out.

According to Machismo: 3 rounds till time and the pax had to hoof it back.

Kudos to double respect @scram hanging with the pax through 1st and 10s regardless of knee trouble.

Closeout:

YHC could feel the shoulder grinding during the pushups but no pain. Scrunchy frogs are rough. Building muscle means tearing tissue. Growing in leadership means to stretch yourself. YHC has been grown by you Pax @Forge and beyond. Let’s continue to challenge each other.

Should you find yourselves by 9828D Midlothian Turnpike sometime 9/29 YHC would love to have you at my office open house btwn 3-6. Please RSVP or get more info by emailing YHC at Chad@cdwhomesincorporated.com.

Lucky 13, mosey to the cul de sac, warmarama.

Lightpole 11s: Imperial Sumo Squat Walkers + hand-release mirkins.

Lower lot lady of the night 4 corner abs: 20 LBCs, 30 flutters, 40 plank jacks, 50 American Hammers.

All you got sprint up the hill to the flag.

COT with gratitude. Thanks for showing up and putting in the work.

11 SOJ HIM’s stood around waiting for the mysterious “O” on the Qsheet to reveal himself. No takers? No problem, let’s pull something out of storage for a little fun…

The THANG: 

WARMERAMA: 

• Mosey and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

THE GREMLIN:

• Mosey down to the plush turf football field, perfectly clean and dry, and line up on the end zone line
• The name Gremlin was coined for being a short-in-stature beast, AKA the Bear Crawl Beast
• x6 Rounds, bear crawl between the 10/20/30 yard lines, stopping to complete x6 reps at each line down & back
• Exercises: WWII’s, Ball-dippers (2-ct), Diamond Mericans, Leg Lifts, Sumo Squats, & No Cheat Mericans
• Between sets, the PAX enjoyed doing ABC’s for the Six, some full field sprints, and played “Dead Rat” to pick a couple guys to be carried the length of the field

Mosey BTTF:

• En route, stop at the Amphitheater to complete x2 rounds of Broad Jump Box Jumps
• Also stop at the Echo Chamber for x10 Hoedowns IC

COT:

• Counterama # 11
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  With no man claiming the mysterious “O” as Q for the day, everyone agreed it was likely a typo from OC placing his name in the TwinTeam slot just below on the Q sheet (though OC has adamantly denied it, we like to blame him for stuff anyway). YHC had The Gremlin in storage for just such an occasion, and the little beast was all too pleased to come out and torment the forge PAX today. Turns out No Cheat Mericans are about as bad, or maybe even worse, than burpees for closing out a beast. Thank you gentlemen for rolling with it today. And now you know what to do when the Q calls “dead rat”. Haha. SYITG, DTH

Announcements (SEE SLACK!)

• Happy Hour Tomorrow! Fri 9/8, Diamond Billiards, after work
• 9/16 Alamo Convergence
• 9/23 Crucible Convergence and F3RVA Anniversary Sit&Sip

Prayer Requests:

• Dealer traveling to Yellowstone with family for a week, prayers for safe travels and well behaved children on long flights
• Scram has another week of hosting his MIL, so prayer for patience
• Doublemint’s boys (Spinal Tap & Cowbell) have just begun their freshman year in college, so prayers for their safety and opportunity
• Ongoing prayers for Liv/Yeehaw family

A plethora of fine looking adventure seekers came out to enjoy the cooling temps and pleasant breeze that awaited them on the sweeter side of the river. Upon the arrival of the Machismo clown car it was time to venture out only to return 45 minutes later. According to the Huguenot security cameras, this is what occured.

Warm up Mosey around the bus loop to include a variety of calisthenics such as high knees, buttkickers, outside straddle, inside straddle and back to mosey. Circle up for introductions, disclaimers and all legal mumbo jumbo. YHC proclaimed no burpees will be performed today as enough were completed in previous Q’s by Snuff and Oyster this week. Warmups included invisible jumprope, DQ’s, Jazzercise, Merkins, Mountain Climbers, LBC’s and Kimchee Twists. All is good with the world, let us begin our travels.

COP 1: Mosey to the hill beside the school for Clockwork Merkins. We all know how these work and yes they do suck. AG for the 6. Mosey down to the amphitheater.

COP 2: Clock Eating Dora: Partner up for 100 Donkey Kicks, 200 WWII’s, 300 Shoulder Taps (2 count). Timer runs up the stairs around and back down. Fun was had by all. Mosey to the delivery area.

COP 3: Catch me if you Can: Partner Up, Partner 1 Bernies towards Forest Hill, Partner 2 – 2 HR Merkins then sprints to catch up to Partner 1 and switch. DTH is a beast on these and almost Bernied the entire way on his own. Well done.

COP 4: Light Pole Alley: BTTVF but stopping at every pole along Forest Hill for either 2 Lt. Dans or 2 Shoulder Tap Merkins, alternating at each pole. Rabbits come back for the turtles.

Circle Up for 1 minute of American Hammers followed by 1 minute of Alabama Prom Dates. Finished off with 1 minute of stretching. Numbers, Names, Announcements and Prayers. YHC took us out.

Announcements: Sat. Sept. 2nd – School of Rock is happening following Rock and Roll. Bring out the 2.0’s for them to experience a DTH inspired beatdown.

Convergence Mon. Sept. 4th – Dogpile @ 7 am with rotating Q’s. See slack for deets.

Welcome Red Card who is Machismos’ Brother in Law from Holland. Would be a very interesting fellow to share a story or 2 with. Hope to see you back out in the future.

NMS: Good turnout this morning. Was hoping to hit the turf but Snuffs’ Gate was locked up tight and YHC was not interested in scaling walls. Improvised with some old favorites after too many burpees earlier this week. Not much mumble chatter with all the counting but good time was had by all. Thank you gents for coming out and enjoy your holiday weekend.

YHC arrived early to a peaceful AO at the Forge, planted the flags and watched the group of 10 more men arrive for a morning beatdown. Here is what went down this morning.

COP

Mosey down to the bottom cud de sac and circle up to perform 20 SSH, 10 DQ’s, 10 Imperial Walkers, 10 Russian Soldiers, 15 arm circle 10 small and 5 big, reverso, leg stretch, 20 LBC’s, 10 windshield washers, 10 Alabama Prom Dates (4ct), 10 scorpions and 20 merkins.

THANG

We divided in to 2 groups of 4 and 1 group of 3 for a triple check. P1 Ran to the access road and back (About 2 pole lights) as the timer, P2 Hand release merkins and P3 LBC’s. Each partner rotated to complete a set and then repeated 2 more sets for a triple check.

Next, we formed a line at the pole light and lunged to the next light, performed one burpee, reverse lunged to the next light, 2 burpees, Karaoke(facing school) to the next light for 3 burpees, Bernie Saunders to the next light 4 merkins, Karaoke (facing woods) to the next light 5 Peter Parkers, lunge to the next light 6 decline merkins with feet on the curb, reverse lunge to the last light for this workout and 7 reps dealers choice for push ups. Next mosey to the handrail on sidewalk to stadium and we performed 10 Jerkins, 10 dips and 10 bar merkins for a set and completed 2 more sets.

Mosey up the steps by the stadium/school and take a right to the brick wall and do a wall sit. We then do 10 ea 4 count knee toe knee then wall touch (Thank you Orange Crush for this cool routine) 10 times. Do 10 donkey kick return to wall sit and do 5 4ct knee toe knee walls, 10 DK’s, then do 6 4ct knee toe knee then wall touch.

Mosey to lot below top lot and line up for 11’s. bottom of hill 10 squats, Bernie Saunders up hill 1 LBC, jog back to bottom 9 squats, top 2 LBC’s and continue until 1 squat and 10 LBC’s. Mosey to flag for COT

COT

Numberama and Namerama, YHC took us out in prayer. Look at Slack for the Pickleball update, Labor Day Convergence and a 2.0 workout (Babies and M’s Also) on September 2.

So YHC was watching everyone drive in big trucks and SUV’s for this workout and had to laugh as it was starting to feel like a project site and we were gathering to build something. I continue to be amazed with the newer men posting and some of the veterans also still working out and keeping up with the younger energy. It is inspirational and an honor to lead such a group this morning. Have a great day, gents and I will see you in the Gloom Soon! Cheers….CB!

Huguenot High School, home of the Falcons, played host to an FNG takeover.

Warmarama with all usual suspects: SSHs, DQs, helicopters, copperhead squats, Ukrainian soldiers, tempo mirkins, Rosalita dips, dead man hang etc etc.

Mosey to the amphitheater where DTH commented that ‘YHC has that look, like he’s making it up right now.’ Obviously!

Called for a Millennial where we would do 100 reps of an exercise. PAX immediately chimed in that YHC could not do math: “That’s a Centennial, dumbo.” Jokes on them because they just gave me the idea to do it 10x. IE a Millennial. School is back in session.

7 reps at the top of 7 steps, then 7 reps back down again for a clean 98. First man to finish calls out and everyone comes back down, then winner picks the next round. Lots of competition but DTH, NTB and Chaplain were in it to win it. Incline mirkins, Bobby something jump squats, arm circles, oblique crunches, monkey humpers, Freddie Mercuries, shoulder taps, step ups and SSHs.

Mosey to the flag for the last round which was burpees until time.

COT with gratitude for the day, for the challenges that make us stronger, for the spirit we carry out into the day.

Welcome to Scram – former nuke engineer now retired (shut down). Welcome to XO – there were many great names but YHC made an executive decision for a Navy guy. Glad to see you both come out. Millennial was a great way to balance out the challenge for both the vets and the new guys, the ultimate in you vs you routines. SYITG.

We were 12 deep at The Forge this morning! Not a triple check to be found. The following is a brief summary for your viewing pleasure:

Mosey down the snake Parking Lot mixing in some Bernie Sanders, High Knees, Butt Kicks, Mummy Kicks, Karaoke.

Warm Up: Ukranian Soldiers, Apple Bottom Poppers, Dead Man Hang, West Virginia Prom Dates, Freddy Mercury’s, Alternating Shoulder Taps

Exercise One: Muscleman Circuit
10 Burpees
20 Jerkins on bar
30 Merkins
40 Dips
50 Carolina Dry Docks

Exercise Two: Brokeback Railing
Side lunge under each bar, make your way down the sidewalk to the road

Exercise Three: Mt. Chaplain

Ascent: Run up hills, Flying Monkey Humpers (5 Monkey Humpers plus broad jump) across the parking lots

Exercise Four: Clockwork Merkins on the upper hill.

Exercise Five: Mt. Chaplain Descent: Crab Walk down the hills, 20 WWII situps, then 30, 40, and 50.

Exercise Six: Tooth Fairies up the staircase

Exercise Seven: People’s Chair – roughly two minutes, Raise the Roofs (House Party’s) to cool down

Back towards the flag – 100 meter strider down the parking lot.

Finished up with some Heels to Heaven until time was called.

Numbers/Names/Announcements (see slack)/Prayer Requests

Don Draper took us out

Final thoughts: Strong work by the PAX this morning! Great having Gomer Pyle stop by. We had to show out today with Channel 8 News posted at the entrance to Huguenot High. Hopefully they were impressed by our Monkey Humping prowess. Big respect to Kimura who has been posting consistently since his debut at Rock N Roll. As always it was a great time leading this fine group of gentlemen.

SYITG

A dozen SOJ lumberjacks gathered in the cool gloom of the Forge, their axes and appetites whetted for whatever glorious pain DTH had in store. Here’s what the Neighborhood Watch has reported to the authorities:

The THANG: 

WARMERAMA: 

• Moseyrama around the front bus loop and then circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

COP #1:

• Mosey Off-Grid to Casa-de-DTH
• Collect CABERS in the back yard
• Mosey to THE BIG HILL

COP #2:

• Partner up at the bottom
• P1 – Lunge walks up the hill holding the caber (extra credit to carry overhead)
• P2 – Runs to top of hill and back down to switch with lunging partner
• Once all PAX reach the top, return to the bottom

COP #3:

• Circle up for CABER REPS
• Curls
• Shoulder Press
• Incline Merkins
• Rapid Alternating Step-ups
• Shoulder carry cabers back up the hill to the DTH back yard and deposit cabers

EXTRA CREDIT;

• PAX line up to roll a felled tree trunk a short distance, then switch sides to roll back again

COP #4:

• Mosey back to the AO and form up at the bottom of the Knolls
• MINI DORA
• x40 Incline Burpees
• x80 Downhill Flutters (2-ct)
• x120 SSH
• Moving partner bear crawls up and crab walks down to switch

Mosey BTTF for COT:

• Counterama # 12
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  Remarkably cool weather helped soften the insulting and painful nature of handling the DTH cabers, but a change is as good as a holiday, and the PAX crushed it. Last Call won the Most Grumbling Award. Understandable given the lightweight stature of his wood. Kimura won Most Improved PAX by hitting 3 AO’s in his very first week. TClaps! Bone Thugs won the 3rd F Award with some deep thoughts and words of encouragement during the COT. Also, incline burpees are waaaay nicer then regular ones. Keep posting gents! SYITG, DTH

Announcements (SEE SLACK!)

• School of Rock! Bootcamp for kids starting just after 8am when the R&R COT ends. Followed by watermelon and cake on the playground.
• Every Monday 0530 Coffee Prayer&Share at Starbucks off Robius/Huguenot
• 8/11 – SOJ Happy Hour at Diamond Billiards – come share your SOJ ideas! 
• 8/19 – Homegrown Half Marathon CSAUP

Prayer Requests:

• Thugs lost his Aunt recently, unexpectedly, as she hadn’t shared her cancer battle with anyone, and then died faster than expected. Thugs’ words of wisdom were in forms of poetry and scripture, but essentially YOUR LIFE MATTERS – so don’t lose the opportunities each day to connect with those around you. 
• DTH is making it a dry month – encouraged PAX to join him for Dry August if they wanted/needed that kind of challenge or re-centering. 

Great AO! Last time I was here, we had ice coffee at the end of the workout and a lot of heat and humidity. No ice coffee today but plenty of heat and humidity. Discussion of the difference between Cherry pickers and Strawberry pickers. Someone else will have to provide the precise details but one involves clapping hands behind back and the other involves clapping hands just above the ground.

Traveling COP

• Mosey a short distance: 20 SSHs, 10 ManMaker Merkins, 15 Crunchy Frogs, (preceding all in cadence), stretch
• Mosey some more: 20 Imperial Walkers, 10 Diamond Merkins, 15 Knee-ups, (preceding all in cadence), stretch
• Mosey some more: 20 Copperhead Squats, 10 stagger arm Merkins, 15 dollies (preceding all in cadence), stretch
• Mosey some more: 20 Don Quixote, 10 stagger arm Merkins, 15 Ukrainian hammers (preceding all in cadence), stretch

Wall Exercises

• 15 People’s chair air press, 10 BTTW hip slaps (preceding in cadence), 15 Donkey Kix OYO
• 15 People’s chair Muhammad Ali, 10 BTTW Australian Mt Climbers (preceding in cadence), 15 Donkey Kix OYO
• 15 People’s chair Milkers, 10 BTTW Toe Taps (preceding in cadence), 15 Donkey Kix OYO

Partner Jacob’s Chair: Mosey to the ‘outdoor’ amphitheater:

• Partner 1 does a called Ab exercise while Partner 3 runs to the top of the amphitheater, does 1 burpee and returns. Repeat adding one burpee each time until 7 burpees are completed. We changed the ab exercise after each pair of burpees.

Bulgarian/Dip/Derkin: Mosey trying to get to the other side of the school. Couldn’t do it from the direction I was trying so we went back to the top of the amphitheater and used the benches there.

• 10 Bulgarian split squats, flapjack, 10 Dips, 10 Derkins (all in cadence): 2X

Back to the flag with a stop on the way for:

• 20 SSHs, 10 Cherry Pickers, stretch
• Brazilian Mindbenders for 30 seconds

We’re done:

Water break

Numerama & Namearama.

2^nd F event in the West End

Takeout by YHC: Prayer St. Francis