Tag: The FORGE

The clock struck gloom as 9 time travelers gathered to enter the 3-dimensional F-wormhole.

Slaughter start with a bear crawl up and 3 burpees at the top of each rollercoaster.

Warmup with side straddle hops, Don Quixotes, Imperial Walkers, cherry pickers, plank stretches, mirkins, LBCs and some other space junk.

The longest mosey ever down to the outer limits of the Huguenot High galaxy, planet cul-de-sac, where YHC’s machinations were finally revealed, a large clock known in medieval times as a breaking wheel.

At midnight, an elbow plank hold until failure with a single purpose, keep time for everyone else. 2 o’clock Hello Dolly, 3 o’clock heels to Heaven, 4 o’clock mountain climbers, 6 o’clock sprint to the 5th light, 8 o’clock WW2s, 9 o’clock mirkins, 10 o’clock mankillers, 11 o’clock jump squats. Around the wheel of misfortune we went, 2 full rotations until the universe dimmed, time and space seemed to stand still and the only reality was a black hole of you vs you.

Slow mosey back to the flag, a slingshot around the moon to launch the psychonauts into their day.

The dog making it an even dozen beating hearts in the Forge gloom embraced the following deal of fate:

The THANG:

COP #1:

• Welcome & F3 Disclaimer
• Variable DTH-style warmerama in front of the school

COP #2:

• Mosey down to the middle school awning, surprisingly lit up for once
• DTH whips out the F3 DECK
• Randomly chosen PAX chose three cards for a Triple Check:
• Stationary men complete High Slow Flutters & LBC’s, while runner High Knees it out to the roses and back.

COP #3:

• Mosey to the front of the middle school
• Choose three new cards (Am Ham’s, Freddie M’s, Rosalita)
• Complete x50 of each OYO with a loop run between

***BONUS ROUND***

• Entertaining mumble chatter from BoneThugs gave birth to a brand new exercise “Side Straddle Pickle Pounders”, endearingly called BONERUBS. Imagine a plank jack followed by pickle pounder each side as a 4-count.
• PAX enthusiastically completed x10 IC

COP #4:

• Mosey to far side lot of middle school
• Choose two cards for Elevens (Merkins & Dips)
• AYG run between sides of lot
• HARDYWOOD Mary for the SIX

COP #5:

• Mosey to the Amphitheater 
• 3min of Box Jumps up & down

Mosey BTTF for COT:

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

NMS:

• Nothing planned except to have the F3 deck in hand, and as always, the deck did NOT disappoint. Decided to switch things up with random PAX pulling random cards to determine the pain at each COP – turns out it was mostly core today. Don’t know about the rest of you guys but YHC’s pelvic adductors (inner groin) are super sore – assuming it was those 50 rosalitas. Keep posting and keep headlocking fellas! SYITG, YHC, DTH

A noble sextet of veteran gloom warriors assembled at the Forge for a workout that DTH would ensure in no way resembled this week’s IronPax Challenge.

The THANG:

Mosey down to the Culdesac – En route, alternate between x5 Mericans and x5 Heels to Heaven at each light pole.

COP #1:

• Welcome & F3 Disclaimer
• SSH, DQ, SquatWalkers, RSoldiers, ClockLunges, NoCheats, Kimchis, Flutters, APD’s, Oblique LBC’s
• Grand finale on the wall for Donkey Kickoffs

Mosey back up to the top alternating x5 CDD’s and x5 WWII (feet uphill) at each lightpole.

COP #2:

• Knollercoaster: Bear crawl up, Broad Jump tops, Crab walk down
  Curb Plank for the six
• Mosey to the Amphitheater

COP #3:

• Triple Check: Runner box jumps up amphitheater steps and runs around top. Other two are doing AmHams or Dirty Hook-ups.

Mosey BTTF for COT:

Counterama # 6
Namerama
Announcerama (see Comments)
YHC took us out in Prayer

NMS:

After the IPC shoulder-shredder of a workout Tue, YHC smartsacked Wed AM late enough for the 2.0’s to awaken Papabear WWE style (thanks to the M for that not-so-gentle surprise). YHC noted the Forge Q was open, and decided to control the pain by Q’ing. This morning’s routine was designed to get stiff muscles and joints loose again without overdoing it on the reps. Solid mumble chatter appreciated by all. Current debate is whether Snuff, AKA Count Oloff, will convince his M to provide the haircut he needs, or just let it go for the complete Willy Nelson look. SYITG gents!

6 Toned and Tanned Studs ascended onto the Forge to attack a beat down for the ages. DTH and Fresh Prince arrived simultaneously, leaving the rest of the PAX wondering if we were early or late starting. According the roaming coyote pack looking to take out the slowest of the herd, this is what occurred.

COP 1: DQ’s, Heli’s, Cherry Pickers, SSH’s – warm yet, let’s mosey

COP 2: Looking to put in some miles, YHC set up a Light Pole Ladder, Lady of the Night style. Each light pole consisted of an exercise for PAX to complete than return to home base doing each exercise along the way. Exercises started at 2 reps and increased by 2 each pole.

15 light poles = a lot of running with many reps in between.

Here is how it went down:

2 Burpees, 4 Lt. Dans, 6 Merkins, 8 WWII’s, 10 Jump Squats, 12 Curls (with coupons), Bear Crawl, 16 Curb Dips, 18 American Hammers, 20 Calf Raises, 22 Mountain Climbers, 24 V Up’s, 26 Monkey Humpers, 28 LBC’s, 30 SSH’s.

Not enough time to get thru all exercises ladder style, so with 10 minutes to go an audible was called to finish all exercises in order. Snuff and DTH held plank while the remaining PAX finished up as a group.

Times up – MBTTF

Announcements – Gridiron Convergence, Shirt Order Coming Soon – See DTH

Numbers, Names, YHC took us out

Moleskin: Having not seen the ladder in a while, YHC thought it would be a good change. Fresh Prince and Long Pole set the pace with clocking in around 3.5 miles today. Bullseye and I enjoyed bringing up the six to ensure no one got lost but still clocked a solid 3.2. Midway thru, a pack of coyotes started howling nearby. Luckily Cooper was safely investigating the numerous piles of goose remnants away from the pack.

Great message at the flag from DTH to take time and enjoy the chatter and fellowship during workouts. We are all out to make ourselves better people, and each of us can help a brother by simply learning more about them. Seize the Day boys. Enjoyed working with you today.

Red sky at morning, sailor take warning. 9 men brought their smoldering intensity to gloom of The Forge, starting with some quiet warmups – side straddle hops, don quixotes, imperial walkers, cherry pickers, reverse scorpion kicks and elbow planks.

A long bear crawl from the flag to the stairs, down the stairs, and to the rail. Swinging and weaving under the entire length of the rail all the way down to the road. 11s at each light (mirkins and flutter kicks) to the cul de sac.

BoneThug’s Dirty 30 (30 v-ups, 30 lbcs, 30 core planks, 30 Alabama prom dates). Easy breezy mosey to the bottom of the main hill and a Bernie Sanders up and back to the flag.

Mirkin ring of fire with an elbow plank hold, mosey down to the stop sign and sprint back to the flag.

A moment of gratitude to come out and work together, get stronger together and pray. Prayers for Doozy and Greenbow on their journey, prayers And blessings for Roger Roger and his wife as she starts a new job, prayers for all those affected by Hurricane Laura.

Go in peace.

10 warriors gathered in the Gloom with singular purpose – to dig deeper, become stronger, and to do so together. In preparation for the coming Iron Pax Challenge, YHC introduced the pax to 2018 Week 1…

The THANG:

Warm-Up:

• Mosey to the Front of the School
• Welcome & F3 Disclaimer
• Variable warm-up exercises 

2018 IPC Week 1:

• Mosey down to the Field
• Complete x4 Rounds of…
  1. 50 Squats
  2. 40 WWII’s
  3. 30 Merkins
  4. 20 Ball Dippers
  5. 10 Burpees
  6. Run 400 Meters

Cool-Down:

• Variable Mary

Mosey BTTF for COT:

• Counterama # 10
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Doublemint said something along the lines of:  Iron Pax workouts take a man beyond the physical and into the harder mental battle. Gentlemen, GREAT work this morning pushing yourselves past exhaustion. Kudos of course to Fresh Prince for lapping all of us a couple times with a highly competitive final time of just under 20 minutes! Go Register for Iron Pax 2020, keep posting, and every day work to headlock other men who need this! SYITG

17 gladiators entered the arena for some outright thuggery, some epic shenanigans, and a small taste of Gymkata. Let me grab my “E-Winke”, and I’ll tell you the tale:

Warmerama:

• Love Rollercoaster:
  • Apple Turnover the three hills: (Bear Crawl, Crab Walk)

COP #1:

• Mosey to the cul-de-sac
• Welcome & F3 Disclaimer
• SSH x20 IC
• DQ x10 IC
• Squats x10
• Scorpion Kicks x10 IC

COP #2:

• Dirty 30
  • Plank to elbow plank x30
  • V-ups x30
  • WWII x30
  • Heels to Heaven x30
  • Freddy Mercury’s x30
  • Run to the top of the hill (repeat Dirty 30)
  • Run to the cul-de-sac (repeat Dirty 30)

COP #3:

• 30 second cool down
• Mosey up to the lot with rails for some Gymkata
• Dr. J’s (squat, jump shot, pivot) into position:  40 Jerkins, 40 Dips
• Mosey back to the Flag

COP #4: (Extra Credit)

• Merkin Ring of Fire to raise awareness of Veteran suicide. It is an absolute tragedy that 22 Veterans kill themselves everyday!

COT:

• Counterama
• Namerama
• Announcerama (see Comments)

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” — Teddy Roosevelt

I was overcome by emotion from all of the love and support shown my way today. I thank you all so much for the huge turnout! There isn’t a single person here at F3 Richmond that hasn’t made a difference in my life. It was an honor to enter the arena with you all today; I apologize for not doing it sooner. I am Bone Thugs, and I will see you at the crossroads.

A motley crew of 9 veteran gloom warriors and one tall dark and handsome FNG recruited from YHC’s Bible Study converged at the Forge for a shot of the good stuff. Here’s how we went overboard:

The THANG:

Warmerama:

• HillBurps:
• x3 runs to the top of the knolls
• x5 Burpees each time at the top 

COP #1:

• Mosey to end of 1st Lot
• Welcome & F3 Disclaimer
• SSH x20 IC
• DQ x10 IC
• Crab Cakes x10 IC
• No Cheat Merkins x10 IC
• Rosalita Whips x10 IC
• Dancing Chillcut x10 IC (Elbow Plank w Alternating Leg Lifts IC)
• LBC’s x20 IC

COP #2:

• Mosey down to 2nd Lot
• Salmon Ladder:
• x5 reps for each concrete drainage ditch barrier
• 1st Round – Dips
• 2nd Round – Derkins
• 3rd Round – Box jumps
• PAX wait turn doing Mary – Monkey Humpers on front end, Flutter kicks on back end

COP #3:

• Mosey down to 3rd lot
• ELEVENS:  
• Groiners & Jerkins with dealers choice to cross the parking lot (bearcrawl, crabwalk, lunge)
• Mosey back up to the DTH-mobile, stopping to complete x5 merkins at each light pole en route

COP #4:

• Indigenous Frisbee Run: Front man throws the frisbee (dealers choice on distance and direction), last man sprints to collect frisbee then sprints to the front
• Proceed to middle school & back

COT:

• Counterama # 10
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• YHC wishes a HUGE welcome to SCRUBBER! (Birth name Pat Moore, WEAG brother in YHC’s Bible Study along with his wife of 9 months Jessica, lives in the West End, lover of Jesus, enjoys golf and weight lifting, etc). So there we were going along with the golf theme, “Mulligan” was initially selected, but “Ball Scrubber” was then humorously mentioned and all agreed just “Scrubber” is a pretty awesome F3 handle – not sure if it’s still referring to cleaning balls, or some other secret power the man has. Guess he’ll have to keep posting for us to find out! Thanks as always for letting me lead fellas – YHC leaves for an extended weekend today, so SYITG next week!

10 pax showed up for a last minute Q from Roger Roger. It was a nice morning to post. Here’s how it went-

mosey to the front of the school where we circled up and did:

arm circles, reverso, side straddle hops, dead man hang, merkins, scorpion kicks.

The thang-

mosey to the soccer fields where we did bear crawls for 25 yards followed by 5 burpees, crab walk to 50 yard line 5 more burpees, bear crawl 75 yard line 5 more burpees, crab walk to 100 yard line with 5 more burpees.

turn around repeat 25/50/75/100 with alternating bear crawl and crab walk to include 20 mountain climbers on 25, 40 mountain climbers on 50, 60 WWIIs on 75, and complete with 80 WWIIs on 100.

mosey on to the baseball fields where we did an indigenous people run for 2 laps.

The pax then circled up around the pitchers mound where we did a SQEW YOU home run derby. The first on the mound calls an exercise and takes off running to home plate where they then run the bases and re enter the mound. Each pax called for an excercise, we had side straddle hops, squat jumps, flutter kicks, Superman’s, dive bomber merkins, lunges, imperial walkers! After the rounds of this the SQEW YOU came in. What you called your PaX to do you followed it up with 100 on your own of what you called.

DIPs on the bench for the 6.

lastly in the outfield to brush off the red clay we did 11s to include hand release merkins and flutter kicks in the fresh morning dew.

we were soaked in sweat, clay and dew!

mosey to the flag for announcements and prayer!

Thanks for the Q gents!

Six studs ignored the snooze button today and posted to The Forge to see wassup. Here’s what they found:

COP: Imperial Walkers x 10, Russian Soldiers x 15, DQ x 15, 5 Burpees OYO, Monkey Humpers x 15, Freddie Mercuries x 20, Rosalitas x 20, mosey to the cul-de-sac for

The THANG:

1. Catch Me If You Can – Pax 1: Bernie Sanders, Pax 2: 3 Hand Release Merkins sprint to Pax 1, flapjack and repeato to the top of the hill at Forest Hill Ave. Mosey to front of school for
2. Lazy Dora – Pax 1 10 merkins, Pax 2 plank, flapjack until 100 merkins; repeato with Pax 1 20 LBCs, Pax 2 six inches, flapjack until 200 LBCs; repeato with Pax 1 30 squats, Pax 2 peoples chair, flapjack until 300 squats. Mosey to soccer field for
3. 4 Corners – Bernie Sanders to Corner 1 (10 crabcakes), mosey back to start, repeato and add carioca right to Corner 2 (20 WWIIS), mosey back to start, repeato and add run to Corner 3 (30 SSHs), mosey back to start, repeato and add carioca left to Corner 4 (40 Lt Dans). BTTF

COT: numbers, names, YHC took us out.

NMMS: Nothing lazy about Lazy Dora – an ab and quad burner for sure. And 40 Lt. Dans in a row is a special kind of hell. Check Slack and preblasts for 7/29 HDHH at Chez Honeydo; puppy pile coming up in August. Bone Thugs’ VQ is imminent!!