Tag: The FORGE

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.

The white hot embers of the Forge welcomed 10 veteran Gloom warriors and one VMI grad FNG to refine their metal under the steady hand of the good Dr Tryhard. Here follows the tale of shed slag and hardened iron. 

The THANG:

COP #1:

• Mosey to the School’s Grassy Courtyard and circle up
• Welcome & F3 Disclaimer
• SSH x20 IC
• R.Soldiers x10 IC
• DQ’s x10 IC
• x20 DK’s OYO
• Copperhead Squats x10 IC
• Imp Walkers x10 IC
• Cherry Pickers x10 IC
• x20 DK’s OYO
• Dancing Bears x10 IC
• Leg-Up Merkins x10 IC (x5 each side)
• x20 DK’s OYO
• Heels to Heaven x10 IC
• Oblique LBC’s x10 IC ea side

COP #2:

• Mosey around to the Soccer Field for a Quarter Pounder
• Sprint to each quarter to complete exercise, Bernie back to start between
• 25 yard line – x25 Merkins
• 50 yard line – x50 Squats
• 75 yard line – x75 Freddie M’s (2-ct)
• 100 yard line – x100 SSH
• ABC’s for the SIX

COP #3:

• Mosey to the Amphitheater for a Triple Check: 
• P1 – Alternate x5 Box Jumps with x5 Incline Merkins
• P2 – DTH’s (Dolly, Toe-touch, Heels to Heaven) 
• P3 – Box jump amphitheater and run the stairs loop 
• Am.Ham’s for the SIX

COP #4:

• Mosey back to the Field for an old Iron Pax Challenge (modified from original)
• Broad-jump x5, then complete the following x3 sets:
• x10 Burpees
• x10 Ball Dippers
• x10 WWII
• Return to baseline with bear crawl
• Complete x3 Rounds
• DOOZY led Crunchy Frogs for the SIX

Mosey BTTF for a MARY FINALE:

• APD’s x20 IC
• Rosalita Whips x20 IC
• Merkin ROF 
• Flutters hands-up x20 IC
• Flutters low x20 IC
• Variable Protractor
• …maybe some other stuff…

COT:

• Counterama # 11
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:

• Nothing like a huge PAX and a cool gloomy morning devoid of humidity to get the spirit right for a decent beatdown. Shakedown and Flange have done some long term headlocking to get FNG Bumper (Evan Roberts, VMI ‘18) to join the Forge PAX today. He coaches Flange’s 2.0’s baseball team, and as an engineer ran the same circles with Shakedown 2 years ago. In his mid-20’s and well built, this young man is getting ready to run a 50 miler – so no surprise, he had no issues keeping up with the PAX today. He also reports enjoying training his bird dog – hence the nickname Bumper. Welcome BUMPER!  See ya’ll out there, DTH

A dozen pillars of the F3 community assembled in Bon Air for another exercise themed get together that we like to call The Forge. With humidity on the rise, this was sure to be a sweatfest that is talked about for years to come.

Mosey to the lower circle for Warm-Ups

– LBC’s
-Alabama Prom Dates
-Incline Merkins
-Lunge Walks
-Walking Russian Soldiers
-Walking Drunken Hillbillies (The next big thing in F3)
-Walking Helicopters
-Walking Arm Circles

Mosey to the hill for Exercise One: Partner Hill Bearpies
One man does Bearpies up the hill, Partner runs to the light post and back and takes his place, repeat. Finished when everyone was somewhere up near the top. Great working with CTD on this one!

Mosey to the Rail for Exercise Two: Indigenous People Rail Walk.
Squat walk side to side under the bar, ascending up towards the school. Man in the back breaks off and does 15 Heels to Heaven, then runs to the front of the line. Finished at the top………..some sort of lunging/heels to heaven hybrid broke out as we were wrapping things up.

Mosey to the lower area of Mt. Chaplain for Exercise Three:
10 rounds of 10 WWII sit ups, run up the hill, 10 Chuck Norris Merkins, crab walk down.

Not sure how many rounds were completed before time was called. I think Fresh Prince may have done 19.

Back to the flag for names/numbers.

Announcements: Blood Drive this weekend. See Boberry’s pre-blast. Recently heard that all slots are full!

Doublemint has an ongoing community service project clearing out a historical cemetery in the East End. Reach out to him or check Slack for details. From what I have heard, it is a great workout, and a good time is had by all.

YHC took us out.

Great turnout and strong work by all the PAX!

We continue to challenge ourselves and each other. Make it great one .

Seven studs and coyote Cooper stormed the Forge to win the day’s battle before it even began. According to Snuff’s beard, which now speaks for itself, this is how it went down:

The THANG:

COP #1:

• Mosey over to front of school
• Welcome & F3 Disclaimer
• SSH x30 IC
• DQ’s x10 IC
• Run the Bus Loop
• Body Builders x10 IC
• Hairy Rockettes x10 IC
• Run the Loop
• Hardywood Approved Arm Circle Variety x20 IC
• No Cheat Merkins x10 IC
• Planks Jacks x20 IC
• Run the Loop
• Flutter Kicks x30 IC
• LBC’s x30 IC

COP #2:

• Mosey to the Amphitheater 
• Modified Dirty McDeuce – x8 Sets separated by ascending/descending the steps, each set with x3 exercises (chest, legs, core), x6 reps for each exercise
• Alternate ascending with box jumping big steps or tooth fairy little steps
• Exercises: Merkins, 2-ct Ball Dippers, & Crunchy Frogs

COP #3:

• Mosey to Grassy Slope
• Clock of Mary: On your SIX with legs pointing uphill (12 o’clock) and complete x3 WWII for every hour on the clock face

COP #4:

• Frisbee Twenties – whoever gets to thrown frisbee first calls next exercise, PAX complete x20 reps
• Repeated x8 sets, you know, until the Q chucks it into the woods…

Mosey BTTF for COT:

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

NMS:

• Crisp morning for some Forge regulars to do things the hard way. YHC admits to some last minute planning so the modified Dirty McDeuce was a wee bit confusing, but da boyz nailed it anyway. Frisbee fifties a great way to finish, right up until YHC attempted a final hurl to the flag, and the frisbee instead caught on rubberized finger tips, sailing high and left into the poison ivy on the other side of the fence… which is where it will stay for the next 10,000 years it takes to decompose… Always a pleasure to roll deep with the Forge HIM’s. SYITG, DTH

8 regulars and an FNG posted in the gloom for a ground and pound at the slightly saturated hill we call Mount Chaplain

COP mosey to the bottom behind the football field

DQ’s, Helicopters, Cherry pickers, hillbillies, Russian soldiers, Merkins, LBC’s

Mosey to light pole ally

Alternate exercises at each light post to the bottom parking lot 10 Merkins, 15 Squats Bernie Sanders between lights

At the bottom parking lot run up the Mountain doing 3 burpees and 10 of called exercise at each parking lot on the way up. Reverso and head down 3 burpees and 10 of called exercise

Exercises where American Hammers, Ball Dippers, shoulder tap merkins

Not much time left YHC asked Chaplain to pick A or B he chose wrong

Mosey to the top parking lot for man killers

BTTF quick ab ring of fire PAX holds arms out to the side feet off the ground each PAX member does 10 of ab exercise of their choice

Numbers / Names Snuff took us out

NMS:

PAX was at the top of Mount Chaplain when a circle back to get the 6 was called. Last Call tried to use the air breaks of the way down the hill when the air breaks didn’t work he decided to relive his glory days of playing in the back yard on the slip and slide. He did this all with style and some grace but nobody died, so it’s all good.

Welcome to the Brotherhood Q-Bert hope to see in the gloom again soon

A few Forge regulars were honored to welcome a couple HIM’s from Jacksonville, who were equally surprised to find one another at the Forge. With an empty slot on the Q sheet, Hot Potato was called, and the following beatdown ensued:

The THANG:

DR TRYHARD:

• Long mosey down to the Culdesac
• Welcome & F3 Disclaimer
• Usual IC warmerama

DOOZY:

• Light post Alley: x5 Merkins, Run, x10 Squats, Bernie, repeato
• Parking Space Descending Merkins: Bear Crawl between, increase reps 1-10
• Parking Space Descend LBC’s: Crab Walk between, increase reps 2-20 (even numbers)
• Mosey up to stairs and Tooth Fairy to the top
• Man Killers 10-1

ZAMBONI:

• Burpee Apocalypse: Descending sets 10-1
• Variable Rapid Succession Mary

LAST CALL:

• x2 Sets of Jousting Legs each way while odd man wall sits

PYRO:

• Parking Lot tracers: broad jump between, shuffle along
• Rapid Merkin Burner: x10 ea of Diamond, Regular, Wide, and Staggered each way
• Runners Choice: While one PAX runs parking lot loop, rest complete called exercise: Squats, Crab Cakes, LBC’s, APD’s, Calf Raises
• The Final Countdown:  Rocky Balboa and Calf Raises

Mosey BTTF for COT:

• Counterama # 5
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS: What a great workout this morning! I think we’re all in agreement with Last Call – J’ville can keep their Burpee Apocalypse! Haha. Honestly was great F2 hanging with Boner and Pyro. Ya’ll are welcome back anytime! SYITG, DTH

A dashingly handsome dozen gloom warrior vets posted in honor of the Forge 2 year anniversary, standing in the prow, cursing the storm, ready to embrace the windy wet suck. As accounted in the treasured Forge annals, here’s what greatness transpired:

The THANG:

COP #1:

• Mosey down the Lot and Circle Up
• Welcome & F3 Disclaimer
• Lots of the usual DTH Warmerama Reps – all IC – and including a sloppy embrace with the soaked tarmac

COP #2:

• While awaiting Hardywood, the PAX lined up for 11’s on Opposing Curbs
• Decline Werkins 1-10
• Incline Diamond Merkins 10-1
• Lunge between sides (half way through, Audibled to mosey between sides to save on time)

COP #3:

• Mosey to the base of Mt Chaplain
• Burp Back Mountain – Partner 1 starts Burpees at bottom of the Grassy Slope while Partner 2 bear crawls to the top of the hill, completes x10 Heels to Heaven, then runs back down to switch with Partner 1 
• Each partnered Team completed 104 Burpees, one for every week since the Forge’s inaugural beatdown on April 4th, 2019.

COP #4:

• Mosey around to the Amphitheater
• Traverse steps 4x, alternating the following two routines each step:
• Curb Crawl along the step with x3 incline merkins every 5 paces
• Backwards Curb Crawl with x3 dips every 5 paces

Mosey BTTF for Mary:

• BONE RUBS x20 IC (ie, Side Straddle Pickle Pounders …like a plank jack followed by pickle pounder to each side, as a 4-count…)
• WWII until Time

COT:

• Counterama # 12
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:

Fantastic work this morning for a dozen lucky gloom addicts sweating through the cold rain to knock out a ton-o-burpees and other fun stuff. Having missed last year’s first anniversary while abroad in missions, YHC could not have wished for a finer PAX to celebrate the 2 year mark – may there be MANY more! YHC remains absolutely in love with F3 and deeply thankful that God delivered me to such a fine band of brothers.  I am honored to serve alongside you. Humbly Yours, DTH