Tag: The FORGE

5 strong men Forged in fire made their way out of the Gloom for a beatdown at the Forge this A.M.

5:30 4 men strong made their way to the flag poles for COP

DQ’s, Helicopters, Imperial Walkers, Russian Soldiers Mosey over to see who rolled in half way through the COP

Collect Bone Thugs as our 5th wheel to finish out COP with SSH’s, Merkins, LBCs and Dead Man Hang

Mosey to the stairs for 11’s 1 Donkey Kick at the bottom, Tooth fairies up the stairs, 10 LBC’s at the top run back down

Mosey to the corner of the parking lot

4 corners (regular) 10 – Jump Squats, 20 – Ball Dipper (2 Count), 30 – Calf Raises, 40 – Squats

4 corners (regular) 10 – WWII’s, 20 – Scrunchy Frogs, 30 – American Hammers (2 count), 40 – LBC’s

Use the hill for a partner triple check – we had 5 total so two teams of two each team working as a partner while YHC was the 3rd partner. Partner team 1 does Jump Squats, partner team 2 does merkins, partner team 3 bernies up the hill does 1 burpee at the top and runs back down

Mosey to light pole alley – Bernie up the hill stopping for one burpee at each light pole to Forrest Hill Rd

BTTF with 1 minute left – sit in a peoples chair for 1 minute WOW a minute is a long time

Numbers / Names YHC took us out

NMS:

The tooth fairies proved to be one of those exercises that looked good on paper but in reality where a real smoker during the beatdown. Originally, YHC had called Merkins at the top but modified it to LBC’s mid way up the 15 steps worth of tooth fairies (X10). After the ball of man there was a conversation about tooth fairies and how DTH could make them suck worse, that’s when the thought of how we could partner carry while doing tooth fairies came up. It was a unanimous decision that anyway you slice it, Partner carry tooth fairies is just a bad idea.

9 non Goose type beings made their way to the Forge on a warm and welcoming day. According to the birds that live in the trees this is what happened.

Mosey to the bottom of the hill COP

DQ’s, Helicopters, SSH, Imperial Squat Walkers (with some Cadence issues), Russian Soldiers, Dead Man Hangs

Mosey to the light poles 10 Merkins at each light to the top (X15)

Mosey to the hill half way down the parking lots

Elevens, start at the bottom with 1 squat, Bernie to the top 10 Ball dippers per leg run back down

Various AB exercises at the bottom of the hill, some explanation for Flatty on the difference between Hello Dollies and Rosallita’s but it is a you vs you workout, we also did some Sugar Sticks (AKA Flutter Kicks)

Mosey to the light poles again (we still have 50 more Merkins to do today) 10 per light pole to the first from the last pole which is 5

Mosey to the last pole 5 Burpees OYO

Mosey BTTF

On your 6

Not So Lazy, Lazy Boys, American Hammers and Scrunchy Frogs

Numbers / Names DTH took us out

Prayers for Flatty’s friend dealing with a tumor

NMS:

There was once a large Goose population (Problem) at this AO but it has been noticed that they are not as prevalent as they once where. YHC has to assume that the county finally hired a company to run the Geese off or the Geese just got tired of the fact that the school nor F3 where actually willing to make them their Mascot. There is also a theory that DTH may or may not be secretly walking over to the AO at night with crossbow in hand. If DTH invites you to his house for smoked chicken, well at least it taste like chicken, consider yourself forewarned.

SYITG

7 strong assembled at Huguenot High School for another round of fitness and revelry that we call The FORGE. YHC had the privilege of stoking the fire on this drizzly day.
Here is a brief summary for you viewing pleasure:

Warm Up: Indigenous peoples run. Man in the back does arm circles, helicopters, and jazzercise (5 count), then runs to the front of the line. We worked our way down Forest Hill Avenue, then to the back of the elementary school.

25 count LBC’s and Heels to Heaven.

Exercise One: Indigenous People’s Bear Crawl: Man in the back does 3 burpees then runs to the front. We covered the length of the grass soccer field.

Tooth Fairy up the set up stairs, then mosey to the next station

Exercise Two: Ball Handlers – PAX line up wall in People’s Chair position. We passed the medicine ball down the line and back a bunch of times. 2nd round – 3 overhead presses with the coupon, then pass it down the line.

Mosey to Brokeback Railing for Exercise Three: One PAX runs around the circle with the medicine ball. All others alternate between 10 jerkins, 20 WWII sit-ups, 15 squats. Rotated until everyone had run once.

To the side of the school for 20 count dips, and 20 count Hitchhiker Incline Merkins (think I got that name right).

Exercise Four: Man Harmers. These are the FORGE’s alternate version of Man Killers. 10 SSH’s, Forward Straddle Hops across the parking lot. 20 SSH’s. Repeat until we hit 80 SSH’s. According to Snuff’s calculations, we were at 500 plus total.

Mosey back to the flag: Dead Man Hang and Apple Bottom Poppers to wrap things up.

Numbers/Names/Announcements

Fresh Prince lead us out with some powerful words.

Final Thoughts: Strong work by all! Not completely intentional, but it definitely ended up being leg day. Great to see Dealer becoming a regular – keep it up. Last Call will be leading another incredible workout at Twin Team tomorrow – let’s represent. As always, we appreciated Flatline’s salute.

Seven soldiers of the Gloom joined up in beautiful balmy conditions to march into glory. Only a few frostbitten fingers were sacrificed to the noble cause, and there were plenty of painful moments somewhere between up and down. 

Oh, the grand old Duke of York
He had ten thousand men;
He marched them up to the top of the hill,
And he marched them down again.

When they were up, they were up,
And when they were down, they were down,
And when they were only halfway up,
They were neither up nor down.

The THANG:

WARMERAMA:

• Moseycise down the lots
• Bearpee a ways and circle up
• Full body IC routine, top to bottom, more than 10 different sets

COP #1:

• Mosey up to the Wall
• Donkey Kick-offs x5 up to x20
• People’s Chair for Hoedowns
• BTTW for Aussi Mtn Climbers and Hip Slappers
• Plank for Dirty Hook-ups

COP #2:

• Mosey down to the bottom and collect the 3 Cabers
• LOVE HILL QUARTER POUNDER WITH CHEESE (CABERS)
• Partner up 2-3 PAX per 12’ Caber
• x4 Rounds carrying the cabers up the hill, returning to bottom after each set
• 1st Light Pole:  x25 Overhead Press
• 2nd Pole:  x50 Caber Squats
• 3rd Pole: x75 LBC’s w Caber across chests
• (At bottom, take a break for SSH & Burpees to get circulation back to finger tips)
• 4th Pole: x100 Caber Curls

Mosey BTTF for COT:

• Counterama # 7
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer
• Coffeerama

NMS:  Great company this morning to throw some cabers around. Proud of you guys denying the fartsack and kicking tail this morning. Big shoutout to Dealer making it out 3 weeks in a row. Keep it up bro! YHC is humbled and grateful to name you as close brothers. Thank you. ~DTH

A prime 7 showed up to the Forge this morning to enjoy the dry 40’s before a supposed inclement weather event.

Warmup: mosey around the loop with side shuffle, high knees, butt kickers and then circle up near the Forest Hill entrance for: 15x SSH, 10x Cherry Pickers, 10x DQ, 10x manmakers, 10x LBC, 10x rosalita.

We started off with a 5 oak suicide run along Forest Hill using the five large oak trees and performing a cumulative: 10x superman, 20x LBC, 30x calf raises, 40x MHs, 50x SSH.

Cross the center driveway and line up for a bridges and boulders YMCA throwback along Forest Hill frontage all the way to the illuminated sign, then partner up for 30x PLT and 20x boo yah merkins.

Drop down to the bus loop for a native american curb crawl circuit + 2 x 10 squats followed by a triple check 1) run the bus loop 2)crab cakes & 3)burpees (the “A” version, this crew was in far to good of shape to bring the backup “B” version YHC had considered for the triple check)

Mosey to the corner guardrail at the front of the school to partner up for 2 x 30 dips (one round hands facing front, one round hands facing back) then hit the road back to Mt. Chaplin for the finale.

Up and over: starting on the Forest Hill side, three rounds of crawl bear up, 30x exercise (WWII, HRM, Copperhead Squats), run down the hill and Bernie Sanders back up to the start.

Time was up and back to the flag we went for numberama, namerama, announcements (hump day happy hour Wednesday 2/2 and this Sunday 3p ruck from Mary Mumford – see Wilson for the Slack info) and YHC took us out.

Moleskine: Solid work today gents & thanks for humoring another Garbage Plate Q adventure, dodging the downed oak branches and scuffing up the knees a bit like a fifth grade field day. There was some really interesting odd number partnering action on the dips & I was impressed with the 5 way creativity. Nice job Dealer – hanging in there for a demanding second post! Until next time, GP

A half dozen American redwoods denied victory to the warmth of the fartsack, choosing instead to bask in the always sunny and 70 radiant glow of The Forge. With an enthusiastic PAX trying to impress our FNG and Fresh Prince rounding out a perfect sextet, the HIM’s went to work:

The THANG:

COP #1:

• Slow serpentine mosey down the parking lots with variable movements exercises
• Circle up for Welcome & Disclaimer
• Warmerama with usual IC reps

COP #2:

• Mosey around to the Ramp
• Partner up to wheelbarrow to the top, switching as needed
• ELEVENS with Jerkins 10–>1 and Groiners 1–>10, crossing the lot between with dealers choice of Lunge, Crab, Bear, or Broad jump
• Flutters for the Six

COP #3:

• Mosey over to ascend the steps via Tooth Fairies
• PAX voted for running routine instead of Wall routine —> Mosey around the school to the Soccer field
• QUARTER POUNDER:
• x25 Merkins, x50 Squats, x75 LBC’s, x100 SSH
• Sprint out, Bernie back
• ABC’s for the Six

Mosey BTTF:

• AYG sprint for the final straightaway 
• 2 Min of Mary

COT:

• Counterama # 6
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:  As a Pediatrician, YHC has the pleasure of meeting new people all the time, and occasionally YHC meets a patient’s father who immediately registers as someone to befriend and invite to F3. From our very first meeting with his newborn daughter in arms, I was impressed with Bryan’s character and maturity. Needless to say, YHC has applied the F3 headlock on occasion, and this week he accepted the invite! Bryan is a New York native, graduate of Longwood and UofR, enjoys building things, taking on physical challenges, spending time with his family, going to bed early and waking up early, and works with McKesson as a medical supplier, so welcome “Dealer”! Already a HIM in his own right, YHC is excited to see how Dealer will join with F3RVA as we all grow stronger together to serve our communities. 

Thank you for permitting me the pleasure to lead ya’ll this morning – after the wheelbarrows and jerkins, it was probably wise to go with the Quarter Pounder instead of the Wall Triple Check of BTTW, Donkey Kicks, and Dirty Hookups…but maybe next time. 🙂  SYITG gents, YHC, DTH

Four at the Forge for a forty-five minute terra forma fornication.

Warming up with 20 Don Quixotes, 20 Imperial Walkers, 20 Apple Bottom Poppers (ask Chap), Mirkins, LBCs and a few other things.

Mosey to the amphitheater. Centipede curb crawl across the bottom step, then up 2 steps and back across and on and on until we curb crawled all the way to the top.

Inverse bro code Dora: run the steps loop down and around with 100 WW2s, 200 Donkey Kicks, 300 Flutter Kicks.

With such good mumble chatter we ran it back with another Dora: box jump up the steps, then back down while partner does 100 wall-sit Muhammad Alis, 200 Mountain climbers, 300 LBCs.

Back to the flag for 20 burpees OYO. Done.

Gratitude for the clear and crisp morning, and prayers for healing for all those out sick. A special prayer for confidence in the face of fear. Fear is again on the rise, but men of F3 are strong, confident and they lead by example both in their families and in their communities. Live that example every day.

Five handsome HIM’s, including brother John “Flint” (downrange from NYC), joined YHC to celebrate Five years of being “Papa”. The following beatdown was delivered in many iterations of FIVE, to honor Penniella Mae “Oreo” on her 5th birthday:

The THANG:

COP #1:

• Mosey down to the CulDeSac
• Usual Tryhard Warmerama, mostly IC, covering all muscle groups, and all PAX nicely warmed/stretched

COP #2:

• LIGHT POLE ALLEY – Completing x5 Broad Jumps at each light pole back up to the ramp, with Bernie Sanders in between

COP #3:

• Ascend the ramp, alternating x5 Bear Crawls (2-ct) with x5 Lunges
• At the top, partner up for x3 Rounds of the following rail exercises (legs held by partner):
• x5 Jerkins (each)
• x5 Cliffhanger Merkins (each)
• x5 Dips (each)

COP #4:

• Mosey to the bottom parking lot slope to complete a TRIPLE NICKEL:
• x5 Burpees at the Bottom
• x5 WWII at the Top
• x5 Rounds, running up/down slope

COP #5:

• Mosey to the Amphitheater
• x5 Box Jumps ea step going up
• x5 Dips ea step going down
• x5 Incline Merkins ea step going up
• x5 Flutters (2-ct) ea step going down
• x5 M.Humpers ea step going up 
• x5 Derkins going down

Mosey BTTF for COT:

• Counterama # 6
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:  Painful but rewarding way to start the day, working off some holiday carbs and celebrating the honor of fatherhood. Welcome back to the gloom Flint! The PAX has encouraged him to start a new F3 Group in NYC. Happy New Years fellas! SYITG, DTH

4 dutiful husbands sought a brief respite from the capitalistic shopping orgy to find quiet, peace and meaning in the cold, cold gloom.

Mosey to the lower cul de sac for warmups – SSHs, Don Quixotes, helicopters, imperial squat walkers, etc.

Lightpole 11s to the lower lot: mirkins and jump squats.

Lower lot 4-corners: 10 burpees, 20 WW2s, 30 mirkins, 40 2-ct mountain climbers.

Up against the wall for the Pigskin special: 3 rounds of alternating donkey kicks, people’s chair and balls to the wall.

Mosey to the amphitheater for a Dora: box jumps up and run around, with 100 WW2s (?), 200 squats and 300 2-ct flutterkicks.

Mosey back to the flag. Solid workout with no breaks, just movement.

We ended with a prayer to experience the peace of the season. Buried under all the madness of shopping and running around and obligations and and and…. there is a deep and sacred celebration to hold in our hearts. In that quiet moment before sunrise, we remembered.

A solid number of Forge regulars escaped their smelly sacks, eagerly anticipating a promised Feat of Strength challenge. Here’s why the Forge will always boast the biggest wood…

The THANG:

COP #1:

• Mosey to circle up at school front
• Variable Wamerama reps called IC with intermittent moseycise laps around the loop 

COP #2:

• Mosey back to the Knolls
• LINDSEY:
• Merkins at the Bottom – 30/25/20/15/10
• Am.Ham’s (2-ct) at the Top – 10/15/20/25/30

COP #3:

• FIELD TRIP to DTH’s House
• Collect x4 Cabers (2-3 PAX on each caber measuring 12-14’)
• Shoulder Carry back to Forge with overhead press called IC

COP #4:

• Cabers to the bottom of the hill and set up for a Caber Toss, YHC demonstrated
• While YHC called variable exercises IC, the PAX took turns attempting to lift and overturn the longest caber
• Stash cabers for future Q’s

Mosey BTTF for COT:

• Counterama # 9
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:  Gentlemen and dear brothers, thanks so much for humoring a wee bit of Scottish fun this morning! TClaps to Snuff for maybe getting the closest to getting it right, and honorable mention to Last Call for making an attempt with the the fattest caber, then standing by to help get other guys’ wood up… whatta guy. Haha. Well now we’ve got cabers stashed at the Forge so looking forward to some future shoulder wrecking fun. Also, I’m really enjoying the tailgate Coffeerama – gonna make this a Forge tradition! SYITG fellas, DTH