Tag: The FORGE

A couple of days ago my wife was taking pictures for a woman who developed a cake recipe inspired by the grief she felt when she lost her infant son. Cashew cardamom coping cake. Then yesterday I was getting one of my own 2.0s ready for school and we talked about some of the things that happened in Texas; it was heavy. I gave him a huge hug before he got on the bus and I went inside and had a giant piece of the coping cake. A few minutes later my wife got a call from a dear friend in Sweden in the late stages of brain cancer. She said how happy she was to live every moment of this life. Afterwards I went back to the kitchen and had to get a second helping of cake.

We all process our different kinds of grief in different ways. But the most clear to me this morning was that in times of tragedy (especially in times of tragedy) the fellowship we felt out there in the rain and the gloom and in the COT… that is own special recipe. A way through and forward. That’s the kind of energy we respond with, for each other and for our communities. Bad things happen but we have the 3 Fs. For that, I’m grateful. /end speech

It went like this:

Mosey down and around to the lower entrance. Warmups were SSHs, DxQs, imperial squat walkers, mirkins, LBCs plus a few other things.

Dora: timer runs up the stairs, 5 burpees, then back down the grass. 100 WW2s, 200 dips, 300 jump squats. Ended with some slow breathing exercises.

Mosey up the stairs to the wall for the Pigskin special: 10 people’s chair arm raises, 10 BttW toe taps, 15 donkey kicks OYO. Then 10 people’s chair milkers, 10 BttW Australian mountain climbers, 15 donkey kicks OYO. Then 10 people’s chair Lalannes, 10 BttW hip slaps, 15 donkey kicks OYO.

Mosey to the amphitheater for a quick little triple check: timer goes up the big steps and around, hold elbow planks, SSHs.

Mosey back to the flag for the COT and announcements.

Shout out to Janeway and Comrade for passing through from the wilds of North Georgia. Great to you have you guys out and best of luck to Comrade on his college tour.

Peace.

The warm gloom of the Forge welcomed 8 studly HIM’s to defeat the flesh, including a new visitor from Rock&Roll, heaping loads of enthusiastic Jamaican vibe, none other than HEARTBURN himself! Here’s how the good Doctor delivered the PAX to victory:

The THANG:

WARMERAMA:

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

COP #1:

• Mosey to “THE GREAT WALL OF TRYHARD” – entire PAX climb 12’ stone retaining wall as a team

COP #2:

• x2 sets of PARTNER JERKINS on the handicap rails – x10 jerkins while partner holds legs in deep squat
• Bear crawl up the grass hillside

COP #3:

• Mosey to upper lot for a SALMON LADDER – while PAX complete WWII’s, two at a time traverse the drainage ditch, stopping at each barrier to do x5 derkins and x5 dips, then await the PAX on the other end doing WWII’s

COP #4: 

• Short mosey to the school wall
• DIRTY HOOKUPS x10 IC
• DONKEY KICKOFFS – ascend DK’s by 5 with 5sec rest with feet on wall between sets: 5, 10, 15, 20

COP #5:

• Mosey to the amphitheater for a KILO-DORA (1000 reps):  While moving partner ascends amphitheater via box jumps up/down big steps TWO times, the other contributes to completing the following:
• x100 Kimchi Twists
• x200 Mtn Climbers (2-ct)
• x300 Flutters (2-ct)
• x400 Elbow Plank Side-To-Side Pickle Pounders (1-ct)
• *ran out of time with ~75 to go*

Mosey BTTF:

• En Route collect PAX to complete a final 100 yard AYG sprint

COT:

• Counterama # 8
• Namerama
• Announcerama (see Comments)
• HEARTBURN took the PAX out in Prayer

NMS:  There is a fresh breeze blowing south of the James, a revival in the spirit of inclusion and camaraderie, with FNG’s being added weekly and the heat getting turned up on choosing the hard path. What a privilege it is to see men moved from Sad Clown to victorious HIM! For the newer guys we are recommending or providing the F3 book “Freed to Lead”, and for those veterans walking the walk, a weekly Shield Lock is happening reviewing the Q Source beginning to end. It’s not for everyone, but the hard path is rarely chosen by accelerating HIM’s. This is only the beginning. Yours, DTH

12 SOJ studs and some dude from Tuckahoe converged on the sprawling estates of Huguenot High. Weather was quite nice, not quite 70 but I will take it. After a brief mosey down to the lowest elevation parking lot the workout went like this:

COP: DQs, Helicopters, merkins, a few scorpion kicks (Pax loved it), FMs, ACs. Short mosey to a different corner of the parking lot.

E1: 4 cumulative corners with 10 burpees, 20 WWIIs (w/ the burpees), 30 jump squats (w the burpees and WWIIs), and then 40 2 count flutter kicks. For some reason there was mixed feedback on these exercises. Short mosey to grassy hill #1.

E2: Wheelbarrows up the hill for each person. I like the layout of grassy hills between parking lots at Huguenot. Mosey to next parking lot.

E3: Doras with 100 HRMs, 200 Helix squats and 300 LBCs, Other partner runs 3/4 the way down the parking lot and back. Mosey to curb next to school entrance.

E4: Curb crawl up to 3 down to 1 followed by a long lunge back towards home base.

Moseyed near flag and finished with AHs, Heels to heaven and DQs.

Announcements: 5/30 Convergence at Tredegar downtown, 6/4 Blood Drive at Epiphany Lutheran (see Pigskin for details), 6/4 Bridge – see Vinny for details, 5/28 – Puppy Pile at Rockwood post workout. September 11 – go with Doozy to run the steps of the Lincoln Memorial to the amount of the steps in the World Trade Center building.

Prayers are with Gypsy, Try Hard’s sister, Lab Rat, Mr, Holland, Fresh Prince and Don Draper. I also am getting a CT scan this morning due to a condition I have. Hopefully like the past two CT scans, everything checks out OK. I had fun leading this group. I’d like to come back here again.

Fireman Ed

A dozen PAX converged at Huguenot High School for the latest round of The FORGE. YHC was celebrating 3 years in the group! Some may question whether any of the exercises selected were “fun,” but it appeared that a good time was had nonetheless. Here is a brief summary for your viewing pleasure:

Massacre Start: On the knollercoaster: Bear Crawl up the hills, lunge walk across, crab walk down. Does Massacre or Slaughter sound more intense?

Warm-Up – Walking Ukranian Soldiers, Walking Arm Circles, Walking Helicopters, Hoppin’ Hillbillies, Butt Kicks, High Knees.

Mosey Down the Hill for Exercise One: Broke Back Railing, indigenous people style. PAX goes under the railing, side to side up the hill. Man in the back breaks off and does 5 WWII sit-ups, then runs to the front.

Mosey to the staircase for Tooth Fairies.

Mosey to the top of Mt. Chaplain for Exercise Two:
2 rounds of Mt. Chaplain descent with exercises at 4 of the parking lots.
Rd. 1: 25 lunges, 50 squats, 75 calf raises, 100 monkey humpers
Rd. 2: 25 WWII’s, 50 Flutter Kicks, 75 APD’s, 100 LBC’s
Run back to the top after completion.

Exercise 3: Man Harmers
10 Side Straddle Hops, Forward Straddle Hop across the parking lot, 20 SSH’s, Forward Straddle Hops across the parking lot. Continue pattern up to 70.

Back to the Flag for 5 minutes of Mystery Box:
Burpees, Crawl Bear, Lt. Dan’s

Numbers/Names
Announcements: Upcoming Convergence and regular Q’s at The Bridge. Upcoming blood drive. See Slack for Details

YHC took us out with some reflection on my F3 experience

Final thoughts:

In preparing this workout, I scrolled through some of my prior Q’s. Tried to break out some favorites from the last 3 years. The PAX were looking strong this morning! We lost Last Call for the majority of the workout, but he was located unharmed. F3 continues to have a huge impact on my life and I appreciate all of you!

A dandy group of eight studs of SOJ ventured to Huguenot High School to see what YHC was cooking up. This is what was rumored to have occurred according to the parking lot enthusiast with protective gear.

5.30 struck and slow mosey around the parking lots to pick up any stragglers. Seeing none, 7 continued down to the cul-de-sac for an appetizer of warm ups that included invisible jump rope, DQ’s, Imperial Walkers, Arm Circles, Reverso, Cherry Pickers and possibly others. Bone Thugs joined midway to make this a snowman group. Everyone warm with the F3 boiler plate release provided, lets mosey.

COP 1: Bust out the juice boxes for Lightpole 11’s. 2 count Mountain Climbers and Merkins followed by lunges up the ramp. Upon arriving to the top, lets throw on 25 jerkins at the rails.

COP 2: Salisbury Steak and Potatoes: Partner Up at the base of Mt. Chaplain. 20 PLT’s followed by 20 boxing cockroaches. Switch so both get into the mix. To ascend the hill, lets wheelbarrow. Arrive at the next parking area, repeat the PLT’s and cockroaches. Run in between parking lots. Upon arriving at final ascent, switch the wheelbarrow and complete.

COP 3: Ice cream with a wooden spoon: Mosey over to small circle at the bus loop for Indigenous People Curb Crawl. Leader runs a lap and upon coming to the end, releases the next. To even out, we reversed as asymmetrical shoulders do not impress the ladies.

Still time on the clock, grab a spot on the wall for some wall sits and various exercises. Slow mosey back to the flag. 2 minutes of Broga to complete the day.

Names, Numbers, Announcements – Prayers for DTH’s sister and family.

Doozy took us out.

NMS: Good work on the upper body this morning gents. Dealer really enjoyed the lunges. Wheelbarrows were absolutely brutal and one that I had planned on repeating but not enough time. You boys crushed today and I am honored to work with such distinguished and fun loving group. This AO is always a highlight of my week and something I look forward to. Thanks

6 of the worlds finest HIM made their way out of the fartsack to see that YHC had brought the medicine ball

After explaining that the ball was made because the dog had put a hole in a kick ball, Last Call made a comment about the dog only to find out she is no longer alive and in true PAX form everyone started to pile on. The ball was handed to Last Call and away we went single file last person hands the ball to the next to last person in line and then runs to the front, repeto all the way to the bottom.

COP: DQ’s, Helicopters, Imperial Squat Walkers, Dead Man Hangs, American Hammers, Merkins

Mosey to the first light pole: PAX runs to the next light pole for a called exercise while one man Bear Crawls and pushes the ball to the pole to join PAX repeto until all 6 HIM have had a chance to push the ball. Next round timer picks the ball up and Lunges to join the PAX at each light pole (X6). Next round no exercises for the PAX just run light to light while each man takes the ball and runs with it over head. Finish at the top of Mount Chaplain.

Running down hill and stop at each paved area do 20 of called exercise (ab exercises) to the bottom of the hill. On the way back up Bernie and stop at each paved area for called exercise (legs exercises). At the top do 20 Burpees OYO.

BTTF

At the flag the PAX holds Lazy Boy position while each HIM does an ab exercise of their choice 20 times. This is where we got to learn the real reason they named him Snuff.

Merkin ring of fire, PAX holds plank while each HIM does 10 Merkins of their choice

Numbers / Names Greenbow took us out

NMS: Today was one of those days where it felt like (at least to YHC) a bunch of buddies getting together and catching up while getting a workout in. YHC is guilty of more first F than 2nd F at the beatdowns and only minimal third F lately. Life is hard, it’s even harder when you don’t share it with others. Get out of your head, out of your space, out of your comfort zone and live life together.

Darkest just before dawn. My memory, that is. 5:30am and everyone is looking at YHC. “My q? Are you sure?” Spontaneity, be my muse. Lord show us the way.

The slow mosey is the way. Warmups with 23 SSHs, 10 DQs, stretching and mirkins, 18 LBCs and arm circles. Expect the unexpected.

On the 3rd lap of a very vanilla triple check around the loop, with jump squats and WW2s, YHC said “let’s do something we haven’t done before.” DTH rattled off some options including the baseball field – no ones been there in a year.

A slow mosey around the corner and lo and behold, the abandoned baseball field was unexpectedly bathed in the glow of hot lights. A beacon in the dark. If you light it, they will come. At a slow mosey.

Ballpark triple check with home dugout dips, donkey kicks, and an in-the-park home run.

Feeling bold, we pressed on, pressed our luck, and did some things that may or may not have run the risk of pressed charges. What happened next is completely hypothetical.

If, hypothetically, the gate to the football field was magically wide open. And if, hypothetically, some men who had never been on the field decided to feel the soft turf under their feet. Hypothetically, would they have run the track before walking on to the field? Would they have done bear crawls 10 yards, 5 burpees, more bear crawls, more burpees, crab walks, hand release mirkins, lunges, etc etc all the way to the 50 yard line? And if that were to have happened, would they, running short on time, perform a 100-yd kickoff return at full sprint before exiting the field to the great and silent fanfare of sunrise? If it sounds implausible, it’s because it is. At least, that’s what Doublemint would counsel us to say.

A slow mosey back to the flag. Sometimes the best plan is no plan. And sometimes, just sometimes, touchdown.

Prayers for the family of Dr Tryhard. Prayers for others. For the fitness, fellowship and faith bestowed on this group. And for Dealer’s daughter on the road to potty training. May she find relief, but not in a diaper. Peace.

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

4 HIM gathered at the Forge this morning waiting on a 5th that was supposed lead. 5:30 and Snuff is no where in sight, YHC was faster then Last Call on picking up the Q. So lets mosey out and see what YHC can come up with.

First parking lot down circle up

DQ’s, 5 Burpees, Helicopters, 4 Burpees, Imperial Squat Walkers, 3 Burpees. Russian Soldiers, 2 Burpees, SSH’s, 1 Burpee

Mosey to the bottom lot

Each PAX pick an exercise run up or down Mt Chaplain doing 10 of that exercise at each lot finish at the end with 5 burpees.

Mosey to the side of the school – partner 1 starts with dips while partner 2 runs to steps and does toothfairies up the steps and then back. set 2 and 3 wall sits and ?

mosey up and over to the ES different partner, partner 1 exercise while partner 2 runs around circle X3

Move to circle for curb crawls while last person does burpees and then takes the lead. One minute of toe taps

BTTF

Numbers / Names Last call took us out

NMS:

Texted with Snuff just to make sure he was okay and all is well with some life happens things that made him fart sack this morning. Please keep him and his family in your prayers as he goes through a work transition and other things that make life difficult. Sorry,

The hottest 7 man boy band in Metro RVA took the Forge stage for some good vibrations. With temps a balmy 68, and not a raindrop in sight, here’s what aired this morning on MTV:

The THANG:

WARMERAMA:

• Mosey loops to circle up in the lot
• Welcome & Disclaimer
• Variable Tryhard IC reps for a full body warm up

COP #1:

• Mosey down to the handicap rails
• Bear crawl first half of ramp
• Second half complete an Indigenous Peoples Jerkin Fest, with last man completing x5 Jerkins while the rest hold jerkin positing on the rail
• Finish off at the top with x20 Derkins and x20 Dips

COP #2:

• Mosey to the bottom on the lot and line up for “SheHateMe” – x20 lunges, x10 Groiners, and x10 Merkins – from one end of the parking lot to the other (took most x3 sets to traverse)

COP #3:

• Line up at the bottom of the grassy hill for a Dirty McDeuce
• Complete x4 sets of the following: x12 Merkins, x12 Am.Ham’s (2-ct), x12 Squats
• Between sets, Bear crawl up the hill or mosey down

COP #4:

• Run (not mosey or sprint) about 200 yards
• Partner up in the grass for x3 rounds of Dying Boxing Cockroaches 

Mosey BTTF:

• x4 Minutes of Mary

COT:

• Counterama # 7
• Namerama (welcome Marky Mark!)
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:  Beautiful spring morning to welcome another FNG to the SOJ fold. Pat is a good friend from YHC’s church and he and his wife attend our Bible Study. Pat loves the Eagles, and he earned the nickname Marky Mark when nickname banter took us to remembering Mark Wahlberg’s role playing Vince Papale in the movie “Invincible”. Welcome bro!!! Appreciate you guys permitting me to lead. Yours, DTH