Tag: The FORGE

After sliding down Mt. Chaplain twice in the past two weeks and narrowly avoiding becoming an orthopedic case study, YHC decided to keep everyone safely grounded—by strapping PAX to cinder blocks instead. Thus was born a Super Bowl themed beatdown, powered by past halftime show artists and fueled by irresponsible amounts of concrete. Inspiration was pulled from the conveyor belt / gauntlet suffering perfected by Crabgrass and the brothers of SOS.

The Thang:

Warmerama: Mosey around bus loop,

Side Straddle Hops

Don Quixotes

Imperial Squat Walkers

Ukrainian Soldiers

Alabama Prom Dates

LBCs

COP 1: Indigenous people’s conveyor belt – Pax seated on six, 3 cinder blocks circulating down line passing it to the next man. when not holding a block- american hammers.

COP 2: Cinder Block Gauntlet Relay

4 cinder blocks lined up in two rows. twenty total flags were used.

Pax divided into two teams. One pax enters gauntlet at a time, with 5 burpee entry fee. at each block, 10 curls, 10 rows, 10 merkins and 10 skull crushers, run to parking lot and back. when they return, place flag in the bucket and tag next man. First team to place all flags in the bucket wins. Winning team calls 30 count of exercise to losing team.

COP 3: 11s

11s using block squat thrusters and block presses

Announcements: Frozen Triangle Saturday February 7, 6 am at Dogpile. Growruck September 25-27

Two loungees arrived to an ice-covered AO much like the rest of the area. Still, there was exercises to be completed, slowly, and bones to be warmed, off we went.

Trying to stay off the ice, we moseyed down to the high school to find one clear lot. 30 minutes of Dora (merkins, squats, LBCs) later, attempt to mosey towards the track only to find the road less cleared. Retreat to the baseball field in between the elementary school and high school, bear crawl (because walking up might have been impossible) up the hill. Back to BWE, locate the paved walkways, run around them performing merkins and WWIIs. End.

Many thanks to Chaplain for holding true to his word and making an appearance. No doubt the lounge has its limits, weather being one. Still, Chap and YHC made the best of it, tried to stay warm over OYO counts and conversation.

-Singer

A dozen hardened HIM’s entered The Forge for another turn under the hammer. Here’s how the slag was beaten away:

The THANG: 

WARMERAMA: 

• Mosey down to the bottom of Love Hill and back up
• Lunge for the SIX, then butt-kickers, high knees, karaoke both ways, and circle up
• Welcome & Disclaimer
• Warm-up Reps IC – extended edition, top to bottom with excellent stretching along the way – in Dookie’s words “a workout in and of itself”

A WEE JAUNT:

• PAX mosey across Forest Hill Ave into the neighborhood and around the corner a la maison d’Henderson
• Collect a solid concrete cindy and back out to the road

CONCRETE PEARLS ON A NEIGHBORHOOD STRING:

• Mosey between stops, reps in the lamp light
• Stop #1 – Lunge with blocks held out front
• Stop #2 – buddy WWII’s x25 with blocks in hand tapping the ground behind and “cheers”-ing in the middle
• Stop #3 – burpee block jump overs x15
• Stop #4 – block crushers for the SIX
• Stop #5 – racked squats for the SIX
• Stop #6 – going up the steep hill complete x25 murder bunnies then bernie to top
• Stop #7 – 2-hand rows for the SIX
• Final stop in DTH front yard – circle up for Captain Thors holding blocks (1:4 WWII to Hammers) and escalate to 5:20
• Return blocks

Mosey BTTF for COT:

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

NMS:  Solid numbers out for a surprise jaunt around the neighborhood with coupons. Mumble chatter was strong, most of us overdressed for what turned out to be almost balmy 40 degrees compared to other mornings in the 20’s. Belay and Machismo got in some extra credit miles beforehand and Snuff served up some delicious coffee after while regaling us of his nighttime waffle hunting escapades. You had the be there… Pullups on the mobile bar were accomplished and another fine day at (near) The Forge was fully honored. Thank you permitting me the honor to lead gentlemen. Yours AYE! ~DTH

Announcements (SEE SLACK!)

• MACHINEHEAD VQ THIS SAT AT BON IRON
• Dry January Ongoing
• Weekly Forge Coffee + QSource
• 2/7 Frozen Triangle
• Monthly: Breaking Bread, Bridge

Five festive NOS HIM’s posted to The Forge for a second annual DTH gift wrapping smokefest. Without once calling a rep in cadence here’s how the big box was wrapped:

THE WARMUP BOW:

• Mosey to the midpoint of the tip lot and circle up
• Christmas tunes ON
• Random exercises NOT in-cadence with breaking every two exercises to take a few looping runs on the knolls

The RIBBON:  PAX run to various location all around the AO and Mt Chaplain to complete the following:

1. Rockin’ Around The Christmas Tree (2:07) – SSH’s to the beat, and a Burpee for every “Christmas”
2. Jingle Bell Rock (2:11) – Mtn Climbers to the beat, Merkins for every “Jingle”
3. It’s the Most Wonderful Time of the Year (2:32) – Flutters to the beat, WWII for every “Wonderful”
4. This Christmas (3:52) – Squats to the beat, Burpees for every “This Christmas”
5. Here Comes Santa Claus (2:30) – Shoulder Taps to the beat, and a Groiner for every “Santa Clause”
6. You’re a mean one, Mr Grinch (2:57) – V-ups alternated with Supermans to the beat, switching (rolling) with each “Mr Grinch”
7. A Holly Jolly Christmas (2:16) – Monkey Humpers to the beat, with a Monkey Roll for every “Holly Jolly Christmas”
8. Run Rudolf Run (2:45) – SSH’s to the beat, with a Lt Dan for every “Run Run Rudolf”
9. Last Christmas – OYO variable movements ip and down the big hill – Run, Bernie, Bear Crawl, Lunge, Crabwalk, Broadjump

Mosey BTTVSF for COT:

• Counterama # 5
• Namerama
• Announcerama (see Below)
• BOM Prayer

NMS:  MERRY CHRISTMAS F3 RVA! YHC is truly thankful to these fine few brothers who broke from festive fartsack tradition to start the day right. This was also YHC’s first F3 workout on a Christmas morning, and as a gift to myself, we just repeated the musical beatdown YHC gave the NoToll PAX on last year’s Christmas Eve. Might just have to become another F3 holiday tradition! Just like last year the PAX movement produced a lovely wrapped Christmas gift (see picture on Slack) but this year was a lot more hills. These fine brothers also went home laden with delicious cold smoked venison loin for their holiday charcuterie boards or frying pans. Keeping the Christ in Christmas, YHC closed the morning with a bit of a testimony during COT. Bottom line, Jesus is my Lord and Savior and He works through me every day to love and serve others, and it is a supernatural exchange wherein He gives me incomparable peace and joy in exchange for my obedience. My prayer is each of you finds the same miraculous life transformation and eternal purpose in turning your lives over to Jesus. Yours AYE! ~DTH

Announcements (SEE SLACK!)

• Monthly: Breaking Bread, Bridge
• 1/1 Convergence, 0700 Dogpile

It was a festive atmosphere at The FORGE as Mystery Box made it’s annual holiday appearance. We had 9 strong ready to put in some work while enjoying some amazing music . Here is a brief summary for your viewing pleasure:

Mosey to the abandoned school for warm-up: Jazzercise, Helicopters, Cherry Pickers, BOC’s, and we are good. To the customary back of the school location for the main event:
One PAX pulls an exercise out of the box then grabs the medicine ball and runs to the top of the hill and back. The remainder complete that exercise for the duration:

Burpees
Crawl Bear
WWII Sit-ups
Crunchy Frogs
Murder Bunnies
American Hammers
Broad Jump Burpees
Hello Dollies
Sprints with 10 seconds rest
V-ups
Smurf Jacks
Shoulder Taps

Back to the flag – finished off with a minute or so of ab exercises.

COT and YHC took us out

Final Thoughts: We had some tough pulls this morning! L Woods was falsely accused of making up challenging exercises. Overall, I think we got a well rounded beatdown. Lots of great holiday themed workouts to check out this week and next…………..Look for a Mystery Box return sometime next year!

YHC spent the last few weeks prepping for trial as plaintiff’s counsel: long hours, late nights, the usual grind. Got to court ready to roll, and the whole thing got continued. No witnesses, no opening, nothing. Just a quiet little gut punch from the system.

So instead of wasting that energy on frustration, YHC decided to dump it all into a block beatdown. The pax didn’t deserve it. But they got it anyway.

Warmarama:

• Side Straddle Hops
• Don Quixotes
• Ukrainian Soldiers
• LBCs
• Merkins
• Alabama Prom Dates
  Standard fare. Quick, uncomfortable, and not the worst part of the morning.

Mosey to the amphitheater

Block Ascent (2-Minute Timer):
One pax runs amphitheater loops. After each loop, stop and do 5 merkins. Switch with Pax doing block work after 2 minute timer sounds.

Partner does ascending block movements on each level of the amphitheater, moving up one level after both pax members finish the round:

1. Block Thrusters
2. Block Swings
3. Block Halos
4. Block Squats
5. Bent Rows
6. Block Lunges
7. Floor Press

Mosey back to the flag.

Announcements:

Rosie’s 12 Days of Christmas Dec 23. Secret Santa – don’t forget to grab something for your guy