Tag: The FORGE

Huguenot High School

  • The ‘ol NG gonna whoop ya!

    A salty dozen Forge vets truly embraced the suck this morning taking on the New Glory challenge. Their venerable Q threw down the gauntlet that completing three rounds in 30 minutes is the gold standard for badass fitness level, and these HIM’s showed UP! 

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the New Glory course to review the expected exercises
    • Circle up at the flag for a brief warm up and stretch to get the body fully limbered up

    THE NEW GLORY:

    • The Forge’s own semi-regular fitness litmus test, to provide PAX the opportunity to monitor their individual physical progress
    • Timeframe: 30 minutes
    • Style: BEST form possible, You vs YOU!
    • THE CIRCUIT:
    • Starting point at the Shovel Flag
    • 0540 STARTING BELL
    • #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 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 the next Round 
    • THE GOAL: Complete as many circuit rounds as physically possible with good form until time is called at 0610.
    • 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?usp=drivesdk

    INDIVIDUAL STATS FOR TODAY:

    Doozy – 3.1

    AFB – 2.5

    Dookie – 3.0

    Snuff – 3.0

    Machismo – 3.3

    L Woods – 3.0

    Chaplain – 3.0

    Dealer – 3.1

    Tin Man – 3.0

    Singer – 2.10

    Salt Lick – 2.10

    DTH – 3.4

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Amazing effort by the PAX today with more HIM’s reaching the 3.0 goal than ever before! Unclear whether the Forge PAX fitness level is just that much better over the years, or if the badass gauntlet thrown out by YHC inspired some extra push, but either way WELL DONE FELLAS! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 10/25 Smoketree Zombie Run
    • 11/3 Launch HUGE BELLS (new KB AO at Forge location)
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • Katy Perry Blazing Across the Sky

    WARMARAMA: 

    Moseyed to tennis courts for SSHs, merkins, stretches, Ukrainian Soldiers with messed up cadence (Russia’s fault), and a Starlink satellite launch viewing.

    Moseyed to turf field. 

    COP 1: 

    The Snake

    Start on corner of the field where goal line and sideline meet. Run along the goal line to opposite sideline. Run up sideline to 5-yard line, then run along 5-yard line to opposite sideline. Run up sideline to 10-yard line then drop for 10 merkins. Run along 10-yard line to opposite sideline, up sideline, back across 15-yard line, up sideline to 20, then drop for 20 merkins. Repeato to 50-yard line.

    Man Killers half time show.

    Snake descent from 50-yard line to goal line but with squats of 50, 40, 30, 20, and 10 reps.

    Sprint length of field for kickoff return. Mosey to the base of Chaplain Hill.

    COP 2: 

    11s

    1 American Hammer, run up first hill only, 10 scrunchy frogs. Run back down hill. 2 Hammers, run up, 9 scrunchy frogs. Repeat until done. 

    COP 3: 

    Federal Prison Workout

    Partner up. 5 sets with descending reps. Partner 1 does 5 Tyson push ups then 5 Donkey Kicks. Al Gore while partners does his set. Keep switching, hitting 4, 3, 2, 1 reps until done. 

    ANNOUNCEMENTS:

    SOJ Chilli Cook Off 11/23, 1500-1800, Alamo Clubhouse.

    Daddy Daughter Dance, 12/6, 1900-2100, West End Assembly of God.

    PRAYERS:

    Broadway’s recovery.

  • Back on Track

    Fresh off GTE #59, L Woods took the Q and challenged the PAX to reflect on one question before the beatdown began:
    “What’s one thing you need to get back on track in your life?”

    We then proceeded to work the track for the entirety of the post.

    Warm-a-Rama

    • Side Straddle Hops
    • Imperial Walkers
    • Don Quixotes
    • LBCs
    • Alabama Prom Dates
    • Freddie Mercuries

    The Thang

    1. Indian Run 11s
    Cones marked each quarter of the track. Start with 1 burpee and 10 butterfly sit-ups, increasing reps with each lap.

    2. Four Corners — Round 1 (on track)

    • Cone 1 – 10 Merkins
    • Cone 2 – 20 Jump Squats
    • Cone 3 – 30 Side Straddle Hops
    • Cone 4 – 40-count Mountain Climbers

    Four Corners — Round 2 ( on track)

    • Cone 1 – 10 Pickle Pounders
    • Cone 2 – 20 LBCs
    • Cone 3 – 30 American Hammers
    • Cone 4 – 40 WWII Sit-ups

    3. Quarter Grinder

    • Cone 1 – Bear Crawl
    • Cone 2 – Lunge Walk
    • Cone 3 – Broad Jump
    • Cone 4 – Sprint
      (2 rounds total)

    Mosey Back to the Flag
    Closed with a Circle of Pain, each man calling out and leading his favorite push-up variation to finish the morning strong.

    Announcements: New AO- Bon Air- be there Saturday!, Zombie Run October 25 Smoketree, SOS chili Cook-off mid-late November, Father-Daughter Dance December 6

    Prayer Requests: Each PAX shared one item in their life they needed to get back on track.

  • Blue Light Special

    16 average joes were joined by a special appearance by RVA’s finest. No strip searches were required but plenty of suspicious characters are now under investigation. Here is how things went down according to Florence’s body camera.

    Mosey down to the cul de sac (furthest point of the AO) with Florence joining us. Salutations and disclaimers were disclosed and warm ups commenced. Exercises included SSH’s, Helis, DQ’s, Dead Man Hang, Cherry Pickers, Ukrainian Soldiers, Copperhead Squats, Imperial Walkers among others. Good times, Good times. Florence had to disperse at this point but full post credit is given, hopefully any future speeding tickets by YHC will be overlooked in exchange.

    Wosey to the edge of the cul de sac for abtastic light pole 11’s. WWII’s and Heels to Heaven at each lightpole.

    Polar Lunges up the ramp (lunge walk with a squat at every 5th lunge) to notice the temptation of the open gate at the climax of the ramp. YHC avoided such seduction and proceeded onto the planned beatdown.

    Triple check was called with Hoedowns and Dirty Hookups. Timer tooth faries up the stairs and runs the loop.

    AG for the 6 at the top of the stairs.

    Dora in the Darkness was next up on the menu. 50 dips, 100 step ups and 150 incline merkins at the brick 1/2 wall. Timer runs to the flagpoles and back.

    Mosey BTTF for 60 seconds of plank, 6″, Yankee Aggressor & Southern Gentleman. Numbers/Names/Announcements/Prayers. YHC took us out. Make sure you compliment an outfit today.

    Announcements: NOJ leadership soak at Casa de DTH tonight. Come talk everything F3 in the hot tub of discussion. Suits are optional and seating is limited so arrive early. Good health and prayers for those participating in Grow Ruck this weekend in Cary, NC. Prayers for the furloughed workers during this uneasy time.

    NMS: PAX arrived to see RPD already onsite. Many anticipated another encounter with “Bobby” only to be relieved that Florence had paid a special visit to the Forge. Great to see him start the day (ending his) with us and provide tales from the streets. Appreciate his service and commitment to the community. Great numbers this morning with plenty of good chatter and chuckles throughout the beatdown. Plenty of mobility to keep the chill off. Great job today fellas. Thank you for the opportunity to spend the morning with you.

  • Seven Sweatfest Years

    A robust PAX of 18 celebrants posted to the Forge in support of DTH completing Seven Years in F3. Their reward for posting was, as expected, a one of a kind ride on the pain train mixing pure sweatfest brutality with a theme of sevens, a nice tour of the AO, lovely background beats to keep the energy flowing, and generating a little Garmin sketch with our movements. Here’s to seven years! 

    The THANG: 

    WARMERAMA: 

    • Mosey over in front of the school and circle up
    • Welcome & Disclaimer
    • Warm-up Reps (always x7 reps IC)

    SEVEN OF DIAMONDS:

    • Stops for the usual ascending/descending  reps were seemingly random, but in fact drew out a Garmin image shown below
    • x7 Burpees at 4 Points
    • x14 WWII at 4 Points
    • x21 Ball Dippers at 4 Points
    • x28 LBC’s at 4 Points
    • x21 Sumo Squats at 4 Points
    • x14 Hand Release Merkins at 4 Points
    • x7 Burpees at 4 Points
    • Mosey BTTF

    SEVEN MINUTES OF MARY:

    • Variable core reps IC usually to some number divisible by seven

    COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Whew! First time in a while YHC felt the bile rising and a little light headed as we concluded the Seven of Diamonds. Appeared all PAX present were soaked with sweat and the mumble chatter had died about half way through the sets, hence the confidence in this sweatfest making into the F3RVA annals of all time toughest beatdowns… well, maybe under the subsection of anniversary workouts, within the chapter of DTH… Haha, anyway, thank you to Beaver and Choo Choo coming all the way out from New Kent, and Handshake/SF/Gaudi coming down from the West End. Very much appreciate all you guys! Seven years down, 37 to go? AYE! ~DTH

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 9/26 Night Ruck CSAUP
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC

  • Frogs and Hoes

    9 strong at the latest edition of the FORGE! Here a brief summary for your viewing pleasure:

    Mosey to the lower circle for Warm Ups: Ski Jumps, Ukrainian Soldiers, Overhead Claps, Shoulder Taps, Double Tap HR Merkins, Alabama Prom Dates, Freddy Mercuries, Knee Pulls, Karaoke, Mummy Kicks.

    To the Tennis Courts for Exercise One: 4 Corners: Big Pimpin’ Edition. Basically, a double 4 corners prostitute. When you get to the last corner, you return to that corner on the second half – or something to that effect.
    Exercises included 10 Merkins, 20 Bobby Hurley’s, 30 Plank Jacks, 40 double ct. Flutter Kicks.

    Exercise Two: Elbow Plank Ladder. Everyone lines up and gets in elbow plank. Man in the back hurdles each PAX, then planks up at the front of the line. Made our way up the hill.
    Note to self: Use the sidewalk or grass next time.

    Mosey to the base of Mt. Chaplain for exercise 3:
    Deconstructed 11’s. 10 HR Merkins, 1 Crab Cake. Normal 11’s pattern, but no running. Upon completion – 11 hill repeats. We ran out of time and ending up finishing 4 or 5. Big Rig and I had discussed trying this on Saturday. BTTF.

    YHC took us out

    Final Thoughts: Excellent effort by all of the PAX on this misty morning! Lots of cool events coming up, including the Convergence and SOS Ruck event. As always, check Slack for details.

    SYITG

  • It was a Proper beat down at the Forge today.

    YHC showed up to The Forge today for his first Q. What a great place to workout and even better HIM’s showed up today to take part in YHC’s 9/11 memorial themed workout.

    Warmarama: Jog down light pole alley stopping at the bottom of the hill for a little 3-minute plank. This 3 minute plank honors the nearly 3,000 people who died on 9/11. Once completed mozey to the end of the road.

    Warmarama continued: Different exercises called alternating between 9 and 11 count. SSH’s, Don Quixote’s, Dead Man Hang, Andy D’s, Merkins, WWII’s.

    Thang 1: Partner up, 9 rounds 9 burpees per round. 1 person completes the 9 burpees, the partner runs down and back 2 light poles. This was a burner and YHC blacked out somewhere around round 6. We probably finished 9 rounds.

    Lunge Walk to the next light post. Mozey to the next one.

    Thang 2: Partner up, 11 rounds 11 Gorilla Humpers. 1 person humps, the other runs two light poles and back. This was also a burner. With the long hill awaiting us and the burpee round taking a bit longer than expected, YHC called it around round 8. Back to the Flag.

    A quick circle up. 9 LBC’s, 11 Heels to Heaven.

    Shut it down with 1 minute of silence.

    Numbers, Names, YHC took us out.

    Announcements:

    • Convergence on 9/20 celebrating 11 years for F3 RVA
    • Family friendly cookout at L Woods on Saturday. Shoot him a note so he can get an accurate head count.
    • Look for a new Saturday workout location in the Bon Air area led by Machismo.
    • Late night Ruck led by CrabGrass. Details on Slack.

    YHC is forgetting someone in the PAX today. Let me know who it is and I’ll make the correction.

  • Dookie (the Album)

    12 gentlemen were on hand to experience the namesake of Dookie, for a workout to experience the full effect of the vibrant, and angsty sounds of the 1994 album from a Young Green Day Band, and a tour of The Forge:

    • Burnout – 2:07: Mosey around the front bus Loop.
    • Having a Blast – 2:44: Warmarama (Side Straddle Hops; Imperial Squat Walker; Ukrainian Soldiers; Arm Circles; Merkins)
    • Chump – 2:53: Mosey to courtyard, and finish with box jumps & Merkins
    • Longview – 3:59: Musical Dora (50 Squats; 100 – Freddy Merc.’s; 150 – Monkey Humpers)
    • Welcome to Paradise – 3:44: Musical Triple Check (Plank; Side Straddle Hops)
    • Pulling Teeth – 2:30: Mosey
    • Basket Case – 3:02: People’s Chair; Mohamed Ali’s (incorrectly called out as Mike Tyson’s); Donkey Kicks
    • She – 2:13: Mosey to Tennis Court
    • Sassafras Roots – 2:37: Musical 4 Corners (Burpees; Carolina Dry Docks; WW2; Air Squats)
    • When I Come Around – 2:57: Musical 11’s (Scrunchy Frogs; LBC’s)
    • Coming Clean – 1:34: Mosey down light pole alley
    • Emenius Sleepus – 1:43: Light Pole Progression (Run to each pole, and perform Plank Jack, increase by 1 at each pole
    • In the End – 1:46: Light Pole Progression Cont.
    • F.O.D – 2:52: Light Pole Progression Cont. back to COT

    Numberama, Namerama, Announcements:

    • 9/6: SOJ Evening Ruck
    • 9/13: Family Cookout at L Woods’
    • 9/26: SOJ Night at CSAUP Ruck @ Alamo

    Prayer Requests for L Wood’s Dad – Cancer Diagnosis

  • Not the Day for Proper Squat Form

    Fifteen F3 aficionados gathered at the Forge for YHCs birthday beatdown! This 33rd trip around the sun was celebrated in the following fashion:

    Warmarama
    – Mosey down the hill to the tennis courts and circle up with a welcome and disclaimer.
    – Various IC exercises head to toe and then mosey onto the football field.

    COP 1: Triple Pounder
    – Rather than the traditional quarter-pounder, we split the field into thirds and added a punishing twist that will likely not be seen again for a long time.
    – Goal Line: 33 SSHs
    – 33 Yard Line: 33 Squats
    – Opposite 33 Yard Line: 33 Lunges (two-count)
    – Opposite Goal Line: 33 Hand-Release Merkins
    – Similar to a quarter-pounder, always Bernie back to the starting line. However, each time a line is crossed the PAX stopped to perform those 33 specified reps in either direction. Quads were absolutely smoked at the end.

    COP 2: Triple Check
    – Flutter Kicks & American Hammers. Timer bear crawls (sheesh) to the 33 yard line and back.

    We ended our time with an Indigenous Peoples’ mosey back to the flag for COT.

    COT
    – Monday 9/1 – Labor Day Convergence @ Dogpile
    – Saturday 9/13 – SOJ Cookout at L Wood’s
    – October 3-5 – GrowRuck #59 – Downrange in Cary, NC
    – Prayer’s for YHC’s brother-in-law who broke his fibula.
    – Prayer’s for L Wood’s dad who received a cancer diagnosis earlier this week.

  • Like A Rolling Stone

    After a brisk jog around the bus circle, at the foot of Mount Chaplain, a surprise awaited — a stash of pavers hidden behind a bush, courtesy of DTH, who apparently moonlights as the Easter Bunny of concrete. From that moment on, the stones became our best friends. They got lifted, rolled, dragged, pressed, and cursed at. If you were here, you carried rocks. If you weren’t here, your shoulders thank you.

    Warmerama: side straddle hops, don quixotes, Ukrainian soldiers, imperial walkers. lbcs, merkins, roscoe’s mom, Fudds wife, Wilson’s wife

    The Thang:

    COP 1: DORA- partner one Bernie’s up the hill, partner 2 with coupon does 100 swings, 200 squats, 300 overhead press

    COP 2: run to second parking lot partner work.
    Dung Beetle: Bear crawl and roll a concrete block in front. Finish at median 30 curls

    COP 3:
    Round: Partner weight work: Wheel barrow to median, switch partners, 25 partner world war twos. Hold at one end. If odd number- odd person lunges with paver

    Round 2: Rescue Carry
    Partner 1 places arms under Partner 2’s armpits, partner two walks. At median 10 burpees, switch 10 burpees when return to starting point.

    COP 4: 11s back at the first parking lot, merkins and world war 2s

    announcment: Labor day convergence at Dog Pile at 7 am, ALAMO CSAUP September 26; GORUCK first weekend of October

    Prayer requests: kids going back to school, Castallana 6 weeks of eating clean, L Woods’ dad biopsy.