Tag: The FORGE

The Forge was blessed with 2 HIM’s on IR fighting off the Fartsack to be with their brothers. Doublemint’s hernia surgery went well and he spent the time walking the perimeter listening to a podcast on how to remove hickies, while YHC created a routine for the day that would keep Fresh Prince from any sprints, jumps, or lunges… ie, a massive amount of arms and core. Here’s why the PAX wont be reaching anything overhead today:

The THANG:

COP #1:

• Rapid Fire Slaughter Start with a KNOLL LADDER before Fresh Prince’s predicable 0538 arrival:  Up and down the knoll, each time adding a burpee at the top until you get from 1 to 5, then descend the ladder back to 1. 
• Total of 9x Up&Down with Leg work completed just as Prince arrived

COP #2:

• Mosey down to the culdesac, stopping at each light pole to alternate x10 Merkins with x10 Heels to Heaven
• Circle up for variable DTH-style IC reps to fully stretch out the frame

COP #3:

• Partner up for CATCH ME IF YOU CAN
• P1 begins bear crawling while P2 completes x20 2-ct Hallelujah Flutters, after which P2 mosey’s to switch with P1
• Complete x3 rounds of flutters each
• Mosey to the Handicap rails

COP #4:

• INDIGENOUS JERKINS up the ramp
• PAX line up every other space, hanging jerkin style from the rail (keeping back & core straight)
• Last man completes x5 Jerkins, mosey’s to the front
• Painful ascent bottom to top of ramp

COP #5:

• TRICEP TRIPLE CHECK:
• P1 – Dips on the rail
• P2 – Merkins
• P3 – Crabs across lot, mosey back

COP #6:

• Mosey over to the steps
• Am.Ham’s OYO at the bottom of the steps, then 2 by 2 the PAX Tooth Fairies the steps, and continues Am.Ham’s at the top for the Six
• Circle up for variable Mary reps IC

Mosey BTTF for COT:

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

NMS:  Brothers, we are stronger together. YHC believes every effort to encourage and accommodate our brothers, no matter the injury or ailment, is worth the cost. What a pleasure to have Doublemint and Fresh Prince feel comfortable and encouraged enough to post! For those wondering, Doublemint shared he has an alumni reunion this weekend, and was wondering how hickies and being hungover would appear at his premarital counseling on Sunday. Haha. Anyway, some powerful sharing and sage wisdom happened in COT about marriage, and God knows, we’ve all had struggles. YHC encourages you all, lean into your brothers – there is power in coming together to shine light into the darkness. Love you guys, DTH

Eight SOJ stalwarts rolled up to the Forge locked and loaded, and here’s how it went down:

Warmarama: Mosey to the front traffic loop for SSH x 20, DQ x 10, Russian Soldiers x 15, Freddy Mercuries x 20, APDs x 15, Hello Dollies x 20, Carolina Dry Docks x 10.

The THANG:

1. Mosey to amphitheater for 11s (1x Imperial Squat Walker, bear crawl across the grass to the steps, 10 x dips, lunge back, repeato)
2. Mosey to the loading dock for a Triple Check (Pax 1: run to first light pole and back, PAX 2: donkey kicks, PAX 3: heels to heaven)
3. IPR (plain vanilla; i.e. no burpees, diamond merkins or eight count bunny thrusters) up to Forest Hill Ave
4. Mosey to Elkhart MS covered entrance for a Dora (Pace Car: run the loop, Exercises: 100 x merkins, 200 x s.c. American Hammers, 300 x s.c. mountain climbers)

BTTF for some Old Man Stretching

Numbers, names, YHC took us out.

NMMS: YHC may have brought the exercises, but Flatty brought the mumblechatter this morning and it was strong, both in terms of breadth of topics and volume. Upshot is it only takes Lamar Jackson 15:00 + OT to mount a comeback, but for middle-aged pax, “it takes a day to reload.” YHC is hoping for a speedy recovery from tomorrow’s hernia repair — no coupons for a while 😉

Make it a great one, and SYITG soon I hope!!

Doublemint

An SOJ squadron emerged from the mirky gloom to plant the flag of victory on a new day’s inception. Here’s why we’re all walking a little funny today…

The THANG:

COP #1:

• Warmerama down to the Culdesac, stopping at each light to alternate x10 Ball Dippers with x10 Merkins
• Circle up for variable DTH reps IC

COP #2:

• Bernie back up to the Handicap Rails, stopping for three high quality squats at each light
• Over/Unders on the Hadicap Rail x20

COP #2:

• TEAM DORA at the Shoulder Gym
• Teams of 3 or 4 rotate exercises
• Two guys on the rails cranking out reps with legs held, the other 1-2 guys Bear Crawling across lot and lunging back to switch
• x50 Jerkins
• x100 Dips
• x150 Abyss Merkins

COP #3:

• Long mosey around to the Amphitheater for a HUMPER LADDER
• Starting at the Hydrant, sprint x35 Yards to the Steps, completing x5 Monkey Humpers on each Step, Box Jumping to the top, for a total of x35 MH’s
• Return to Hydrant
• REPEATO x6 Rounds, shaving off one top step each Round

Mosey BTTF:

• Circle up for variable Mary reps IC

COT:

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

NMS:  Don’t know about ya’ll but that Amphitheater COP got me doing the stanky leg trying to walk around today. Appreciate the quality time and mumble chatter. Love and thanks, DTH

Six Chiseled SOJ Stallions ascended on the Forge to see what YHC had in store this sunny and 70 degree morning. This is what was rumored to have occured.

Bear Crawl Buy In on the hills. Bear Crawl Up, Lunge across, Crawl Bear down, Broad Jump across. Continue on 3 hills.

Mosey around bus loop for Warmarama. DQ’s, Dead Man Hang, Arm Circles, LBC’s, Dr. W’s.

Time for Triple Check against the wall. Balls to the Wall, Peoples Chair, Timer around the circle.

Mosey to the Amphitheater. Along the way stop at the hill for Clockwork Merkins, a fan favorite.

Reach the Amphitheater for 11’s. Derkins at the bottom, Dips at the top, box jumps in between.

Triple Check followed with WW2’s, Flutterkicks and Timer going up and around.

Mosey to the loading dock. Partner up for Catch me if you Can – 1 burpee while partner Bernie Sanders. Switch when caught. Repeato up to Forest Hill.

Light Pole Alley. Along Forest Hill alternate between 2 Carolina Dry Docks and 2 Lt. Dans at each pole on the way BTTF.

Numbers, Names, Announcements. YHC took us out.

Announcements: Prayers for DTH with the untimely passing of his friend. Non F3 Beer Mile event being organized by Faceplant in honor of a friend, see slack for details. Blood Drive being organized by Pigskin coming up. See slack.

NMS: With Doozy, Prince and Flange, it was easy to see the difference between the Front Runners (FRB) and the not so much (sorry boys but there are no points for finishing early). Good comradery this morning as mumble chatter was ongoing and encouraged. Topics included various sports and the upcoming arrival of Young Prince in a few weeks. Thank you brothers for letting me lead and encouraging me to continue the fight. You guys are awesome.

Six warriors, pure and true, embraced the rain for something new. With every breath precious, and precious time finite, these warriors of the gloom dug deep and won the fight:

The THANG:

WARMERAMA:

• Parking Lot Loop
• Circle up for Variable IC Reps
• Parking Lot Loop with movement exercises
• Complete one set of BLIMPS:  x5 Burpees, x10 Lunges (ea leg), x15 Imperial Walkers (2-ct), x20 Merkins, x25 Pole-Smokers, x30 Squats
• Note: YHC chose to replace the usual x25 Plank Jacks with x25 Pole-Smokers, which in the absence of poles was simply leg lifts (hands under tail)

BLIMPS FIELD TRIP:

• Run a loop through YHC’s “Oxford” neighborhood, stopping frequently (usually in a pool of lamp post light) to complete x2 components of BLIMPS, before moving on (Burpees/Lunges, RUN, Walkers/Merkins, RUN, etc).
• Variable movement exercises were called randomly as well between some stops (Bear Crawls, Broad Jumps, Bernie, etc)
• The tour also included bear crawling on either side of YHC’s house …good job not waking the fartsacking Cooper…

Mosey BTTF for COT:

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

NMS:  Having Thugs back in the Bootcamp Gloom after a long BRR training hiatus was a very special treat. Welcome back bro!!! YHC brought something simple but effective to give a little variety to the usual Forge routines, and my core is telling me that the switch to do Non-pole-Smokers was worthwhile. Apologies again for gassing ya’ll toward the end… Thanks as always for letting me lead – it’s an honor to have you guys in my life!!! SYITG, YHC, DTH

The first Q for YHC in over a year and five studs showed up to join in. The beat down went as follows:
Run to bottom of hill to circle for warm up. DQ’s, Helicopters, Smurf Jacks, Russian Soldiers, OYO 20 2 count Mountain Climbers, 15 Carolina dry docks, 10 Burpees.
Mosey over to first light pole. Goal is to use every light pole all the way up the Hill to Forest Hill Rd. A leap frog is in order. Partner 1 performs 5 Merkins, while partner 2 runs to next light pole and gets in plank position. Partner one completes Merkins, then runs to partner 2, “tags” partner so they can begin 5 Merkins as partner 1 continues to the next light pole to hold Plank. This increased by 5 till each partner has done 20. Exercises change to holding Al Gore/Jump Squats to finish out light poles.
Mosey to Grassy hill. 11’s are called. Starting at bottom of hill, 1 Lt Dan, run to top of hill, 10 WWII sit-ups, run back down and so on.
Mosey to front entrance of school for a welcomed exercise with no running. It’s a Lazy Dora! Partner up, 100 Merkins, 200 LBC’s, 300 Squats. 1 partner performs 10 Merkins, while partner 2 is holding plank. At the completion of 10, switch and partner 2 completes 10 while partner 1 is holding plank. Continue to 100. 20 LBC’s while partner is holding 6”…HOLD IT! Up to 200. 30 squats while partner is holding Al Gore, up to 300.
Mosey back to flag.

Announcements: Field Day this Saturday at Dog Pile.

YHC took us out.

Today was a pleasure to be back on the Q sheet and to be in great company! You Men crushed it! The leap frog was introduced not too long ago and was a little clunky on the flow, so YHC decided a great time to bring it back for another try and it seemed to work well. That Hill is no joke!

Have a great day, Gents!

6 Forge All-Stars ignored the weather report and showed up ready to put in some work. Don’t tell us its not worth tryin’ for – you would be wrong. Here is a brief summary for your viewing pleasure:

Mosey to the elementary school for Warm Up:
Russian Soldiers, Imperial Walkers, Helicopters, Cherry Pickers, Dead Man Hang, Don Quixotes.

Mosey to the lower parking lot for Exercise One:

We tried out some potentially off-the-Exicon moves – basically just making crap up.

Rd 1: Lt. Dan Walks the Plank aka “Angry Lt. Dans”
Lunge walk, squat, fall forward for 5 plank plank jacks. Move across the parking lot, then jog back.

Rd. 2 Crab Rolls
Crab Walk 5 steps, roll over for 5 Merkins, repeat. Jog back

Rd. 3: WWII Crawl Bears
Crawl Bear for 5 steps, fall back and do 5 WWII sit ups, then switch back. jog back

Rd. 4: Jumping Herpees
Hand release broad jump burpees across the parking lot. Jog back.

Mosey to the Ampitheater for Exercise 2:

Triple Check – runner box jumps up the stage, 10 dips, run back down.
Other 2: Heels to Heaven, Incline Merkins

Mosey to the side of Huguenot High for Exercise 3:

Another Triple Check! Runner does Broke Back Railing to light, jogs back.
Other 2: Hold Plank, LBC’s

Mosey the flag for numbers/names/announcements

YHC took us out.

Final thoughts: A lot to unpack from this workout. Appreciate everyone’s enthusiasm in trying out some new combinations. I think Jumping Herpees are here to stay. For me, the Crab Rolls proved the most challenging. Might have to work on some of the names.

Not exactly sure what happened, but somehow Garbage Plate getting confused between Incline Merkins and Decline Merkins devolved into various takes on the Bryan Adams classic (Everything I Do) I Do it For You. For example, “every Merkin I do, I do it for you………….” There were many combinations.

Hot take: Bryan Adams is solid, but this single from the Robin Hood Soundtrack has to be one of the worst and douchiest songs ever recorded. Am I the only one?

And just like that, RVA’s sweaty mistress of humidity has departed, leaving a bedraggled summer PAX lapping up the sweet cool air of freedom. Here follows the tale of eight vets and one FNG, invigorated with the first taste of Autumn, digging deep to overcome the flesh:

The THANG:

COP #1:

• Mosey a couple parking lot loops with moving exercises
• Circle up for F3 Welcome & Disclaimer
• Variable IC exercises to get blood pumping to all the necessary parts 
• Donkey Kickoffs to close 5–>20

COP #2:

• Mosey another couple lots to end up down at the Tooth Fairy stairs
• LINDSEY:
• Dips at the bottom 30–>10
• Tooth Fairy up
• Donkey Locks at the top 10–>30
• Mosey around grassy slope to bottom

COP #3:

• Mt CHAPLAIN BEAST:
• x6 reps at each (upper) hardtop levels en route to the top, x3 stops to the top, and hit the same x3 stops down to the start
• x36 2-Count Lunges
• x36 Crunchy Frogs
• x36 Merkins
• x36 2-Count Flutters
• x24 Elbow Slides (OUT OF TIME)

Mosey BTTF for COT:

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

NMS:  Absolutely beautiful morning to be out in the gloom with the finest band of brothers a guy could ask for. Also great to have FNG Chris Edwards “Ratchet” join us. He was at the recent men’s retreat (with myself, Doozy, Greenbow, & Elmer’s), and missed the F3 workouts while there, so he chose to come out today. Among many fine attributes and qualities, Chris is a systems manager at a Nursing Facility, hence the Nurse Ratchet reference. Great to have you with us brother! Also, forgot to share this AM, but Greenbow recently challenged me on whether the FORGE was an acronym for something since it’s all-caps. I admitted the original idea was more about the idea of Forging HIM’s in the fire of the 3 F’s, but then came up with the below. Fancy that! SYITG, YHC, DTH

F – Free

O – Open to all men

R – Rain or Shine

G – Guys rotate the Q

E – Ends with COT

Four sweaty gloom vets (yes, sweaty before it even began) posted to the Forge for a scenic tour, as follows:

The THANG:

WARMERAMA:

• Mosey down South Coleman to the culdesac for a well rounded DTH full body warmerama IC

THE TOUR:

• Circuit the entire AO, stopping at every light post to complete called reps
• The bottom: Alternate x10 Merkins with x10 Squats
• (GARBAGE PLATE was kind enough join us at this point having already toured the entire AO looking for us)
• The Hill: Bernie up the hill stopping for x10 WWII alternated with x10 Mtn Climbers
• The Parking Lot: x5 Burpees alternated with x10 Flutters (2-ct)
• Front of HS: x10 Ball Dippers (2-ct) alternated with x10 Am.Ham’s (2-ct)
• Front of MS: x10 DR.W’s alternated with x10 ?can’t recall
• The Far Side: x10 Jump Squats alternated with x10 Merkins
• The Back Stretch: x20 LBC’s alternated w x20 SSH’s

Mosey BTTF:

• En route, alternate x10 Dry Docks with x10 Monkey Humpers

COT:

• Counterama # 4
• Namerama
• Announcerama (see Comments)
• LAST CALL took the PAX out in Prayer

NMS:  Well, 0530 is definitely getting a lot darker these days, but the 1000% humidity hasn’t budged. Good to have a few fine souls to share the sweat fest with. YHC is honored as always to call you brothers. SYITG, YHC, Tryhard

6 LPGA want-to-be’s showed up to a Forge beatdown knowing not what was in store for them. According to the off color, color man this is what went down.

Mosey / try to out run GP coming in hot

COP – DQ’s, Helicopters, Weed Pickers, Russian Soldiers, Imperial Walkers

Mosey to the back of the school at the bottom of the steps Crab Cakes and LBC’s, Box Jump to the top

Find 12 (cheep Wal Mart) Frisbees take one and write your name on the painters tape on the bottom.

YHC will pick an object (as the flag) for each hole. Everyone tees off at the same time (hence the names on the bottom) before you can throw your disc you have to do a burpee for the number of shot that you are on. Start with your first shot is one burpee, your second is two so on and so forth. Once you have taken your shot you run to your frisbee and do your next round of burpees before you shoot again. If you catch an opponents frisbee they have to do an extra 5 burpees as a penalty.

In total I think we did 8 holes possibly 9 (YHC lost track) at minimum 40 burpees but I think most of us did much more than that. I know YHC had at least 2 holes that where 8 shots and twice YHC’s frisbee was caught giving him 5 extra burpees each.

After last hole near the flag stop for a quick round of Man Killers

BTTF

Numbers / Names YHC took us out

NMS:

Last Time proved to be the best hands of the PAX this morning, both of the penalty catches YHC had where caught by Last Time and one was off a quick skip that YHC was trying to get around him on.

Frisbees where .10 each at Wal Mart and flew like you would expect a .10 frisbee to fly. They may get you banned from an actual Disc Golf coarse if you where brave enough to play with them in public. For a bunch of 30 to 50 year old goof balls they where perfect.