Tag: The FORGE

Huguenot High School

  • Frogs and Hoes

    9 strong at the latest edition of the FORGE! Here a brief summary for your viewing pleasure:

    Mosey to the lower circle for Warm Ups: Ski Jumps, Ukrainian Soldiers, Overhead Claps, Shoulder Taps, Double Tap HR Merkins, Alabama Prom Dates, Freddy Mercuries, Knee Pulls, Karaoke, Mummy Kicks.

    To the Tennis Courts for Exercise One: 4 Corners: Big Pimpin’ Edition. Basically, a double 4 corners prostitute. When you get to the last corner, you return to that corner on the second half – or something to that effect.
    Exercises included 10 Merkins, 20 Bobby Hurley’s, 30 Plank Jacks, 40 double ct. Flutter Kicks.

    Exercise Two: Elbow Plank Ladder. Everyone lines up and gets in elbow plank. Man in the back hurdles each PAX, then planks up at the front of the line. Made our way up the hill.
    Note to self: Use the sidewalk or grass next time.

    Mosey to the base of Mt. Chaplain for exercise 3:
    Deconstructed 11’s. 10 HR Merkins, 1 Crab Cake. Normal 11’s pattern, but no running. Upon completion – 11 hill repeats. We ran out of time and ending up finishing 4 or 5. Big Rig and I had discussed trying this on Saturday. BTTF.

    YHC took us out

    Final Thoughts: Excellent effort by all of the PAX on this misty morning! Lots of cool events coming up, including the Convergence and SOS Ruck event. As always, check Slack for details.

    SYITG

  • It was a Proper beat down at the Forge today.

    YHC showed up to The Forge today for his first Q. What a great place to workout and even better HIM’s showed up today to take part in YHC’s 9/11 memorial themed workout.

    Warmarama: Jog down light pole alley stopping at the bottom of the hill for a little 3-minute plank. This 3 minute plank honors the nearly 3,000 people who died on 9/11. Once completed mozey to the end of the road.

    Warmarama continued: Different exercises called alternating between 9 and 11 count. SSH’s, Don Quixote’s, Dead Man Hang, Andy D’s, Merkins, WWII’s.

    Thang 1: Partner up, 9 rounds 9 burpees per round. 1 person completes the 9 burpees, the partner runs down and back 2 light poles. This was a burner and YHC blacked out somewhere around round 6. We probably finished 9 rounds.

    Lunge Walk to the next light post. Mozey to the next one.

    Thang 2: Partner up, 11 rounds 11 Gorilla Humpers. 1 person humps, the other runs two light poles and back. This was also a burner. With the long hill awaiting us and the burpee round taking a bit longer than expected, YHC called it around round 8. Back to the Flag.

    A quick circle up. 9 LBC’s, 11 Heels to Heaven.

    Shut it down with 1 minute of silence.

    Numbers, Names, YHC took us out.

    Announcements:

    • Convergence on 9/20 celebrating 11 years for F3 RVA
    • Family friendly cookout at L Woods on Saturday. Shoot him a note so he can get an accurate head count.
    • Look for a new Saturday workout location in the Bon Air area led by Machismo.
    • Late night Ruck led by CrabGrass. Details on Slack.

    YHC is forgetting someone in the PAX today. Let me know who it is and I’ll make the correction.

  • Dookie (the Album)

    12 gentlemen were on hand to experience the namesake of Dookie, for a workout to experience the full effect of the vibrant, and angsty sounds of the 1994 album from a Young Green Day Band, and a tour of The Forge:

    • Burnout – 2:07: Mosey around the front bus Loop.
    • Having a Blast – 2:44: Warmarama (Side Straddle Hops; Imperial Squat Walker; Ukrainian Soldiers; Arm Circles; Merkins)
    • Chump – 2:53: Mosey to courtyard, and finish with box jumps & Merkins
    • Longview – 3:59: Musical Dora (50 Squats; 100 – Freddy Merc.’s; 150 – Monkey Humpers)
    • Welcome to Paradise – 3:44: Musical Triple Check (Plank; Side Straddle Hops)
    • Pulling Teeth – 2:30: Mosey
    • Basket Case – 3:02: People’s Chair; Mohamed Ali’s (incorrectly called out as Mike Tyson’s); Donkey Kicks
    • She – 2:13: Mosey to Tennis Court
    • Sassafras Roots – 2:37: Musical 4 Corners (Burpees; Carolina Dry Docks; WW2; Air Squats)
    • When I Come Around – 2:57: Musical 11’s (Scrunchy Frogs; LBC’s)
    • Coming Clean – 1:34: Mosey down light pole alley
    • Emenius Sleepus – 1:43: Light Pole Progression (Run to each pole, and perform Plank Jack, increase by 1 at each pole
    • In the End – 1:46: Light Pole Progression Cont.
    • F.O.D – 2:52: Light Pole Progression Cont. back to COT

    Numberama, Namerama, Announcements:

    • 9/6: SOJ Evening Ruck
    • 9/13: Family Cookout at L Woods’
    • 9/26: SOJ Night at CSAUP Ruck @ Alamo

    Prayer Requests for L Wood’s Dad – Cancer Diagnosis

  • Not the Day for Proper Squat Form

    Fifteen F3 aficionados gathered at the Forge for YHCs birthday beatdown! This 33rd trip around the sun was celebrated in the following fashion:

    Warmarama
    – Mosey down the hill to the tennis courts and circle up with a welcome and disclaimer.
    – Various IC exercises head to toe and then mosey onto the football field.

    COP 1: Triple Pounder
    – Rather than the traditional quarter-pounder, we split the field into thirds and added a punishing twist that will likely not be seen again for a long time.
    – Goal Line: 33 SSHs
    – 33 Yard Line: 33 Squats
    – Opposite 33 Yard Line: 33 Lunges (two-count)
    – Opposite Goal Line: 33 Hand-Release Merkins
    – Similar to a quarter-pounder, always Bernie back to the starting line. However, each time a line is crossed the PAX stopped to perform those 33 specified reps in either direction. Quads were absolutely smoked at the end.

    COP 2: Triple Check
    – Flutter Kicks & American Hammers. Timer bear crawls (sheesh) to the 33 yard line and back.

    We ended our time with an Indigenous Peoples’ mosey back to the flag for COT.

    COT
    – Monday 9/1 – Labor Day Convergence @ Dogpile
    – Saturday 9/13 – SOJ Cookout at L Wood’s
    – October 3-5 – GrowRuck #59 – Downrange in Cary, NC
    – Prayer’s for YHC’s brother-in-law who broke his fibula.
    – Prayer’s for L Wood’s dad who received a cancer diagnosis earlier this week.

  • Like A Rolling Stone

    After a brisk jog around the bus circle, at the foot of Mount Chaplain, a surprise awaited — a stash of pavers hidden behind a bush, courtesy of DTH, who apparently moonlights as the Easter Bunny of concrete. From that moment on, the stones became our best friends. They got lifted, rolled, dragged, pressed, and cursed at. If you were here, you carried rocks. If you weren’t here, your shoulders thank you.

    Warmerama: side straddle hops, don quixotes, Ukrainian soldiers, imperial walkers. lbcs, merkins, roscoe’s mom, Fudds wife, Wilson’s wife

    The Thang:

    COP 1: DORA- partner one Bernie’s up the hill, partner 2 with coupon does 100 swings, 200 squats, 300 overhead press

    COP 2: run to second parking lot partner work.
    Dung Beetle: Bear crawl and roll a concrete block in front. Finish at median 30 curls

    COP 3:
    Round: Partner weight work: Wheel barrow to median, switch partners, 25 partner world war twos. Hold at one end. If odd number- odd person lunges with paver

    Round 2: Rescue Carry
    Partner 1 places arms under Partner 2’s armpits, partner two walks. At median 10 burpees, switch 10 burpees when return to starting point.

    COP 4: 11s back at the first parking lot, merkins and world war 2s

    announcment: Labor day convergence at Dog Pile at 7 am, ALAMO CSAUP September 26; GORUCK first weekend of October

    Prayer requests: kids going back to school, Castallana 6 weeks of eating clean, L Woods’ dad biopsy.

  • under the lights.

    Machismo ran the Q of 11. It was Raining as the humidity formed Salt Licks on the faces of the Pax who were so exhausted they were turning Purple. (This is an unedited version of this backblast as Machismo makes no mistakes)

    Warmarama was a quick pace till YHC slowed it to a hault with DQs and Helicopters

    Ready for take off pax did a catch me if you can that ended with Belay and DTH flying through handoffs of WWIIs and Bernie’s. Just don’t do 10 WWIIs for a catch me if you can next time Machismo or make it a crawl bear cmiyc.

    COP 2 Chain gang pax lined up in balls to the wall and IPed to the entrance to the field.

    Some attempt was made to simulate a football warmup- again coaches thank you.

    first and 10 11s at intervals 10 yard line on up 10 Scrunchie frogs 1 SSH on down.

    Mosey to Mt. Chap Senor Frogs with 10 merks at the top of each nole.

    6M.O.M. at the top of Mt. Chap.

    Sunrise was beautiful. Enjoyed being with you all this morning. Pax drank in the sunshine and appreciated the fellowship this morning. Take your Sunny right into you day gentlemen. Missed some of the regulars @snuff, @lastcall.

    Respect was paid to those coaches keeping our kids in shape.

  • 8 Burpees for the TD + 2 PT Conversion

    WARMARAMA: 

    Moseyed to tennis courts for SSHs, merkins, stretches, and light abs.

    Moseyed to turf field. 

    COP 1: 

    7 of Diamonds

    Performed on a large diamond/square. For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey in between corners. Rounds 1-4, increase by 7 reps with a different exercise each round. Rounds 5-7, decrease by 7 reps. Bro code in between rounds. 

    • Rd. 1: 7 scrunchy frogs
    • Rd. 2: 14 merkins
    • Rd. 3: 21 hammers
    • Rd. 4: 28 plank jacks
    • Rd. 5: 21 squats
    • Rd. 6: 14 WWIs
    • Rd. 7: 7 Carolina dry docks

    COP 2: 

    Jerkin Gym

    Stop at handicap ramp/jerkin gym. Line up single file each man takes a section. 5 incline merkins then jerkins then leapfrog to next open slot. 5 jerkins the leapfrog to next open slot. Repeat all the way up.

    COP 3: 

    Federal Prison Workout

    Partner up. 5 sets with descending reps. Partner 1 does 5 Tyson push ups then 5 Donkey Kicks. Rests while partners does his set. Then they move to 4 and 4, 3 and 3 until done. 

    ANNOUNCEMENTS:

    Homegrown Half + 10k + 5k run, walk, ruck on 8/16.

    SOJ Leadership at casa del Heisto on 8/12.

    Grow Ruck, NC with L Woods and NTB first weekend of October. 

    PRAYERS:

    For HIMs, Ms, and 2.0s starting school and the new rhythms and transitions that come with it. 

  • All just a happening

    17 men for a super special edition of Snuff Underground: Breathwork.

    Mosey to circle for a warmarama with some lofi beats.

    Mosey to the amphitheater where the music heated up for some box jumps up the steps and mirkins at the bottom. Per usual Snuff Underground rules, the song continued without expectation of ending.

    Dora with squats, LBCs and monkey humpers until the song changed again.

    Mosey to the underground where we faced heartbreak and devastation: the club is now closed. Fenced in with barbed wire. The reverb will return one day, but not today.

    Mosey to the wall for some wall work to the beat: wall sits, donkey kicks and running up and down the hill.

    Then, it was time for something different. Sitting all together in the amphitheater, watching the sunrise, for a 15-minute Alan Watts-guided mediation about the happening, about thoughts, and about the breath.

    Minds clear, mosey back to the flag for COT.

    Thanks for being up for something different.

  • Welcome, Dr. Who?

    Am I SOS, or am I NOS? I am part of F3Rva, that’s what I am, though unquestionably I fit into the SOJ category. I would probably caucus with the SOS crew if forced to choose, like for a game of ultimate for instance.  

    I participate in a lot of beatdowns with the Alamo and Satan’s Hill boys. I also find myself at Ruckhenge, the Forge, and Rock n’ Roll. Once a quarter or so, I’ll head into the city for DogPile on Saturday. Seems like I have a foot in a couple of different regions. Most of this is down to where I live, not in New Market or RounTrey, not in Bon Air, I’m in the in-between, right down the road from L Woods.

    Sounds like everyone had a great time at the SOJ v. NOS ultimate frisbee game this past week, and my commentary is in no way meant to detract from the merits of competition between regions. Keep it up! But every so often, I encourage everyone to drive five, ten, fifteen additional minutes, visit another AO. Maybe do it with some regularity. This will pay dividends. F3Rva is teeming with solid HIMs, every region, and it’s a treat to see different faces and AOs. It’s a little easier for me, living in the in-between; if I had an AO in my neighborhood, of course it would be a staple post for me.

    So today I lead my first Q at the Forge, an awesome and spacious AO with a ton of options. Great guys, 14 strong, and an FNG courtesy of Gaudi. And we got after it!

    Run to the tennis courts. Circle up for:

    Andy Dufresne, rotator cuff stretches, helicopters, dead man hang, cherry pickers, SSHs, copperhead squats, merkins, downward dog and cobra stretches, Thor’s Chair (feet stay off the ground the whole time if you’re able, start with 10 scrunchy frogs followed by 1 American hammer, 9 scrunchy frogs then 2 American hammers, it’s like 11s without running, your last set should be 1 scrunchy frog/10 American hammers. I think the PAX really enjoyed this.)

    Run to the track. Four corners, not prostitute style. 10 broad jump burpees, 20 LBCs, 30 Lt. Dans, 40 groiners

    To the bleachers. Bear crawl up the wet and treacherous bleachers. Crawl bear back down. Next, we tried crawl bearing up the bleachers and immediately abandoned this idea, so we just bear crawled back up the bleachers a final time. 

    We tried running to the hill on the side of the school but were stymied by fences and gates. Change of plans. Run back to the tennis courts. SSHs until the six was in, then 10 burpees. More running to the school steps/benches.

    Dora time. Runner up the stairs, down the hill, and back to their partner. 100 spiderman pushups. 200 dips. 300 monkey humpers. BTTF.

    Names. Numbers. Announcements. Check Slack.

    Philip Grotz, aka Dr. Who; a doctor whose first concert, none of the PAX recognized the performer. Poof! Dr. Who is born. He hung tough and kept pace. Keep coming out brother! 

    Prayers for Florence and his family, prayers for the unspoken needs of the PAX.

    I had a blast this morning fellas. Thank you for letting me lead. Until next time

  • ”Is this a KB AO?”

    Iron was sharpened at the Forge this am with 8 HIMs.

    Two glorious American flags flapped in the breeze. Let’s go!

    Warmup – jog 2.5 minutes down hill….a little longer back up the hill. Back to flag area for a little stretch, merkin, scorpion kicks (apparently a westho thing), rosalita, dying cockroach, some zesty *APDs*, etc.

    Thang 1: Mosey down to jerkin station at base of hill for a triple, no wait quad check! Two groups of four. Ejercicios were KB swings, KB chest press (it was push press, right NTB?), Jerkins, and runner up the hill to “the stop sign.” A few different interpretations on what stop sign it was, but essentially 2/3 of the way up the hill. A few observations:

    1. Quad checks take a long time
    2. If you add a hill, it takes longer
    3. My forearms are sore from carrying cindys at Teddy KGBs VQ.

    Finished quad check with about 10 minutes left and the sweat is pouring. BTTF

    Back at the flag, I threw together several rounds KB exercises:

    1. KB fire bucket. Line up on butts, pass the KBs carefully back and forth a few times.
    2. DTH inspired circle of doom. “Why dont we circle up so the KB handoff never ends?” So we did that for a bit and did KB push press (5x pass along), KB rows each arm (5x pass along), KB squats, etc

    Really enjoyed that last circle rotation. Recommend it to all the Circus Maximus and Old Hundred guys. The different weights and sizes of the KBs adds another level to the exercise.

    Numbers/Names

    Announcements:

    1. Bridge Saturday.
    2. Rock and Roll Kids workout on Sunday 7/27.
    3. *Update* 7/22 – SoS vs NoS Ultimate Tournament at No Toll. Be ready to roll at 530 am sharp.
    4. NTB really wants some of the SOS guys to join him at GTE in NC this October. I nominate Wildcat and le Duke. Even Focker would probably do it.

    Prayers:

    1. God is good. Wildcat’s scans look good again. Continued prayers for our HIM.
    2. Prayers for community healing down in Florida, where accusations of child abuse at a church have come out.

    El Heisto will be gone for two weeks (work and then vacaY). I plan to post in Indy next week. Keep up the good work.