Tag: The FORGE

A beautiful morning welcomed 9 men to the Forge. Cooper was there too. Here’s how it went:

Mosey to the front of the elementary school with a stop near the high school for 3×20 line jumps in case of any delayed arrivals. Warmup: SSH x16, RS x10, cherry pickers x10, HRM x10, Scorpion kicks x10, LBC x20.

Thankful that Richmond City had installed huge numbered signs at each door, we made our way all the way around the building repeatedly spelling BARF (Burpees, American Hammers, Regular (merkins), and 4 count Flutters) with the number of reps being dictated by each door number. With 22 doors, our cumulative count was 66 B’s, 72 A’s, 55 R’s and 60 F’s. Back to the six and plank as a group when done.

Mosey to the back field for 2×25 PLT’s and 2×50 squats with wheelbarrows in between. Mowing has apparently been moved to the summer schedule = never.

Back to the bus loop for a triple check: big boy sit ups, hand release merkins and the timer runs the bus loop. Immediately following completion we made use of the retaining wall for 2x timed people’s chair + 20x donkey kicks and had just enough time after heading back to the flag for a ring of fire.

Numberama, Namerama, Announcements (ultimate frisbee at the Forge next week, convergence July 5th + a potential F3 town hall in the works) and YHC took us out.

Way to work this morning gents. Not a lot of mumble chatter as we barfed through the door dash. It was convenient of Fresh Prince to “find” us just after the burpees…. then we realized FP had probably run about 4 miles around Bon Air on the hunt. Perhaps we’ve discovered a good strategy to level the playing field for the fastest man at the Forge! Until next time, GP.

Seven saints of the gloom gathered in holy union to place their mortal flesh upon the alter of the Great Q in the sky. Inscribed upon the alter are the following words:

The THANG:

COP #1:

• Moseycise loop around the Lot and back up to the top of the 1st Knoll
• Welcome to the Forge
• SSH x20 IC
• DQ x10 IC
• Crab Walk Down, Bear Crawl Up
• Russian Soldiers x10 IC
• Copperhead Squats x10 IC
• Run Down, Bernie Up
• Merkins x10 IC
• WWII x10 IC
• LBC’s x20 IC

COP #2:

• Mosey to the Bus Loop
• Split PAX in half
• While one group runs the loop, the other starts on x50 Burpees
• Last x5 Burpees completed all together as Body Builders IC
• Holding Al Gore, the Q provided reference for the Burpees, which testifies of 50 days clean for one of our own – praise God! 

COP #3:

• Mosey to the Soccer Field
• Line up for Sprints
• 50 —> 75 —> 100 % 
• Repeato after some stretching 

COP #4:

• Lunge to the middle of the field
• Circle up for Captain Thor:  WWII followed by AmHams in 1:4 ratio, escalating to 10:40.
• What goes up must come back down, so the PAX completed 2-ct Lunges and Monkey Humpers in same ratio from 10:40 down to 1:4. 

COP #5:

• Mosey up to the Amphitheater 
• x3 Rounds OYO of:
• Tooth Fairies up the steps
• x15 Dips on the benches 
• Jump down the steps and complete x15 Hallelujah Leg Lifts

Mosey BTTF for COT:

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

NMS:

• YHC has recently been honored to walk with a brother through the jaws of death, to turn away from temptation of the flesh, and choose the hard path of breaking the chains of addiction. YHC has been there in the past, and finds no greater spiritual fulfillment than to pay forward the hard lessons learned to another in need. If you struggle with an addiction or know someone who does, take a step of faith to ask for help – just like our F3 workouts, the challenge to break addiction doesn’t get easier, but we become stronger as we exercise our faithfulness to God and each other. Thanks for joining me in this journey brothers. God is good! SYITG, DTH 

At 5:30am an eclectic mix of SOJers and river crossing studs assembled at Huguenot High for another round of the Forge. The humidity was strong, but so was our desire to slay this workout. A brief summary for your viewing pleasure:

Mosey down to the lower circle, completing 10 side straddle hops at each light pole (aka traffic lights).

No cadence needed warm up consisting of: Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Walking Drunken Hillbillies, Carioka, Incline Merkins. May have missed a few.

Mosey to the base of Mt. Chaplain for the duration.

Round 1 – Ascent – At first parking lot do 2 burpees, 10 Mountain Climbers, 2nd parking lot – 3 burpees plus 10 Mountain Climbers, 4 burpees plus 10 Mountain Climbers, 5 burpees plus 10 Mountain Climbers. Fresh Prince blessed us with a bonus of 6 burpees, 10 Mountain Climbers at the summit. On the way down – start at 2 burpees and repeat the pattern.

Round 2 – On ascent, completed the following stages: 25 WWII sit-ups, 50 flutter kicks, 75 Alabama Prom Dates, 100 LBC’s. Meet at the summit,

Round 3 – On descent: 25 2 ct. Ball Dippers, 50 lunges, 75 Jump Squats, 100 Gorilla Humpers (twerking). Run back to the top.

Round 4: Crab Walk Down the hills, Bernie Sanders across parking lot areas. Run back to the top.

Speed shuffle back to the flag for Names, Numbers, and Announcements.

Greenbow took us out in prayer.

Great work by the PAX today! Everyone was looking strong. We were treated to some beautiful skies, great conversations, and lactic acid build up in our legs.

Appreciate Flatline with the drive by shout out.

6 Forge regulars and an FNG escaped the warmth of the fartsack to choose to hard way. Here’s how DTH discovered a few classics can add up to an absolute smoker: 

The THANG:

COP #1:

• Mosey over to the front of the school
• Welcome & F3 Disclaimer
• Usual DTH Warmerama, incorporating runs around the bus loop between IC exercises 

COP #2:

• Mosey down to the field for 4 CORNERS (Prostitute Style)
• Corner 1:  x10 Merkins
• Corner 2:  x20 WWII’s
• Corner 3: x30 Squats
• Corner 4: x40 American Hammers (2-ct)
• Front Runners return to bring the SIX home

COP #3:

• Mosey to the Amphitheater for a TRIPLE CHECK:
• P1 – Donkey Kicks
• P2 – DR.W’s
• P3 – Box Jumps steps, runs around top, back down stairs to rotate

COP #4:

• Mosey all the way around to the handicap rails and partner up for some shoulder work:
• x3 Rounds of the following, completed by each partner
• x10 Jerkins
• x10 Dips
• x10 Cliffhanger Merkins

Mosey BTTF for COT:

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

NMS:

• YHC was excited to meet Dimitri as a newcomer (along with his M) to our Bible study last night, and even more excited when he was interested in giving F3 a try. YHC planned a workout consisting of some classics, but turned out to be a LOT more of a beatdown than YHC was expecting. Dimitri did a great job nonetheless and earned the nickname “Rambis” for a love of the NBA. At the writing of this backblast YHC is calling an audible to nickname him RAMBO …cause its cooler. It’s an honor to serve you gentlemen. SYITG, DTH

7 toned and tanned SOJ regulars and one four legged companion converged on the FORGE campus for a full course beatdown and taste of Broga for dessert. Flatline with the fly by on his way to the office, signaling it was 5.30 and time to begin.

Short Mosey to the bus loop to warm the aching muscles. Warmarama included SSH’s, DQ’s, Heli’s, Freddie Mercuries, Cherry Pickers, & LBC’s.

THE THANG:

COP 1: Triple Check: Finding 2 or 3 of your closest friends. 1 person runs the loop, 2nd: Balls to the wall (or inverted for a change of scenery), 3rd – WWII’s. Always helps to coordinate exercises to ensure there is always someone doing an exercise. Modify as needed.

COP 2: Clockwork: Quick jump over to the hill to spread out among your peers. 1st round: Clockwork Merkins – Perform number of merkins associated with the face of clock (1 merkin at 1:00, 2 at 2:00, 3 at 3:00…12 merkins at 12:00) 2nd round: Clockwork WWIIs – Same concept just sliding down the hill trying to perform WWII’s. Harder than it looks

COP 3: Circle Work: Mosey to the front of the school to find coupons for some Circuit work, Circular style. Timer did 10 block burpees while others performed Block Merkins, Curls for the Girls, Dips on the Bench, V-Ups, Block Toe Taps, Block Swings. 2nd and 3rd round condensed to 5 Block Burpees for time. BTTF for Ab Mary including APD, MPD, GPD, LBC & flutters.

Names Numbers Announcements –

Convergence on Monday at Tredegar – 7 am

DTH leading Ultimate Frisbee Tour around various AO’s this summer along with Pupply Pile in June following Dog Pile

YHC took us out

NMS: With the upcoming holiday weekend, YHC was hoping to get the pool body in shape with ab and coupon work for the arms. Bone is always entertaining with various songs and comments. Good to see Singer back out at the Forge. See DTH if you are looking for a “new to you” ride. Triple Check and Clock work instructions need some work but PAX got the idea. Congrats to Bone’s 2.0 on hitting 12 trips round the sun and good luck to Crash as he goes thru this military prerequisites. It was an honor working with you men this morning. SYITG

YHC asked DTH earlier in the week to hijack the Q in order to celebrate. 8 Hard Chargers arrived on time, 2 slightly tardy, and Doublemint had to help YHC with time….the antique Nike Watch died. 0530….time to mosey. Down the hill to the cul-de-sac.

COP….x45 SSH, x 4 forward, x 5 backward arm circles, x 21 Crunchy Frogs, x 21 Flutter Kicks……..and enough, time to get started. Mosey to light pole with an estimated 100 yards in front of use.

The Millenial: Run 100 yards and perform set exercise for 100 reps. Then repeat, ten times. First PAX member to finish the 100 reps called Hell Bells. Ten exercises were: Monkey Humpers, Merkins, SSH, Carolina Dry Docks, Freddie Mercuries, Jump Squats, LBC, Scorpion Kings, Russian Soldiers, and last but not least, 100 Burpees. PAX had to dig deep on burpees, but we got it all out.

Mosey to the bottom of the hill, partner up- partner one Bernie Sanders up the hill, partner two crab crawls, meet, swap and summit the top.

Mosey to the flag, circle up for some dead man hang-stretch, breath, and 0615 came quickly.

Number-ama, Name-r-ama, Announcements:

Prayers for Doublemint as he has to have a difficult conversation with a client that has zero positive outcomes.

Memorial Day Convergence, Tradegar, 0700 and bring your flags!!

NMS: It has been a long time since YHC was on the Q wagon and what a reward for time past. What was YHC celebrating….45 years on this earth and the ability to share a glorious morning with an awesome group of community leaders. During COT and explaining the Millenial, Crash Test Dummy asked for avocado toast….attend The Convergence and maybe!!

To all F3 RVA PAX members, YHC is honored to know each of you and my life has only been blessed more than can be explained. This morning, we got it all out and had to dig a little deeper but we found water and are better men for it!

Humbly and Respectfully,

Flatline

The clock struck 5:30 when YHC was informed that much to his surprise, he had the Q. Commence improvisational beatdown.

Mosey to the flagpoles for 45 minutes of side straddle hops. Done and done. Actually just 30 or so SSH. Don Quixotes, dead man hangs, cherry pickers, imperial squat walkers, LBCs and mirkins not necessarily in that order. Finish with a minute elbow plank.

Triple check: flagpole smokers, Carolina dry docks and a long loop.

Bear crawl 75 yards down the sidewalk and down the stairs.

Lunges the length of the long rail.

11s at each light to the cul de sac: mirkins and WW2s.

Back up to the lower lot with 4 burpees at each light for a total of 44.

Skygazing with a 6-inch hold for a minute.

From the lower lot, sprint to the tip top of Mt Chaplain followed by some stretches.

Back to the flag for 10 hand-release mirkins and done.

Prayers as the sun was coming up, and special prayers for India.

I’ve been a board member of the Aruna Partnership for the last 5 years, but have been traveling to Tamil Nadu in India to work for the last 15. It’s been a big part of my life and this year our friends are really suffering.

Over time, so much progress has been made from the programs we support there – sponsored kids have grown up and gone to college and are now coming back to teach. Widows have gone on to start businesses to support their families. And through job training, first generation college graduates have come back to recruit for their companies because they know that kids coming out of our program are top-notch. But in spite of all this progress, the new lockdown has threatened to set everyone back – unable to work, now it’s just about survival. If you’re able, please send a small donation.

https://www.arunapartnership.org/pandemic_relief.htm

The non-profit is volunteer-run so 100% of donations go directly to supporting the programs in India. Hit me up if you have questions – thank you and Godspeed.