Tag: The FORGE

10 men, 1 canine posted for a VCQ (Virgin Covid Q), ahead of the soaking rains that were sure to come today and may have kept some in the fart sack. This is how it went down:
Circle up for Copper Heads Squats, DQ’s, Helicopters, Hillbillies, Russian’s, LBC’s, Freddie Mercury’s, HR Merkins.

Stay in circle to complete a deconstructed Burpee-10 squats, 10 Leg Thrusts, 10 Merkins, 10 more Leg Thrusts, back up and repeat counting down by 2, so 10,8,6,4,2.

Mosey in front of Middle School with sidewalk splitting two traffic circles for a 1/4 pounder. Complete 25 Merkins, 50 Squats, 75-2count MC’s, 100 SSH’s, with a figure 8 run (using the traffic circles) in between each exercise.

Mosey to Amphitheater. Complete 5 Incline Merkins on first row, box jump to the top and complete 5 Dips using the tables/knee wall. Back down and increase by 5, up to 25.

Mosey to large parking lot and utilize light poles as distance markers. Bear Crawl to first light pole, complete 20-2count MC’s, Karaoke to the 2nd light pole, complete 10 Lt. Dan’s, Bear Crawl to 3rd light pole to complete 20 additional MC’s, mosey around the rest of the traffic circle to the start and repeat. Total of 3 rounds.

Back to flag, Nuberama, Namerma, Announcements, Prayers:
Shoe collection is almost done. If you still have some to dig out of the closets, etc., see Gypsy (I believe, but someone correct me if wrong).
Prayers for a safe hunt for DTH…bring some tenderloin back!
Prayers for Alibi’s Bar exam results, coming on 11/20!

There was much discussion on the Karaoke’s, as YHC called out carry-overs and was quickly questioned on that. However, you tube does provide many videos of Karaoke running/techniques. Personally, YHC associates that word (spelled the same) more with the lip sync techniques that a lot of us would not be proud to admit we’ve done, but like many things in life, YHC needs to suck it up and accept it.

Enjoyed it, men!

The Forge welcomed 11 snooze-averse matriculants back to gloom school for the latest round of DTH macho mania. Here’s how the bluetooth speaker chimed in:

The THANG:

COP #1:

• Mosey down to the culdesac
• Welcome & F3 Disclaimer
• Turn on the “Workout Mix”… 
• x70 SSH IC
• Change sucky tunes
• DQ’s, CSquats, RSoldiers, FreddieMs, Merkins, and other stuff

COP #2:

• Mosey to side of school, changing music station again en route…ugh
• Triple Check: Jerkins, Dips, Run

COP #3:

• Mosey around to Soccer Field
• OLD 100 – with interval run up to Box Jump Amphitheater steps
• x100 MHumpers, x90 Plank Jacks, x80 Single Lunges, x70 SSH’s, x60 Dolly’s, x50 MtnClimbers, x40 Flutters, x30 Merkins, x20 WWII, x10 Burpees
• *AUDIBLE to exclude run & box jumps half way through

Mosey BTTF for COT:

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

NMS:

• YHC didn’t have time to plan anything fancy for today, but a quick Google search had revealed today marks 70 days left in 2020. The countdown made YHC think of how often we take the future for granted, putting off things for some other time – hard conversations, seeking/giving forgiveness, the M’s honey do list that would really help her feel loved, a special adventure with the kids, inviting that neighbor or coworker to F3 or church, etc. We are quick to be “busy” with what we’ve deemed most important for the moment, but how would our perspective change if we accepted the challenge over the next 70 days to make things right in 2020. Pray on it fellas! SYITG, YHC, DTH

10 members of the Huguenot High School JV boy’s fitness team arrived on a campus for another 5:30 am practice. 70 degree temperatures ensured that everyone would be putting forth MAXIMUM EFFORT. With each drop of sweat hitting the pavement, our popularity and social status was sure to grow.

Warmarama:
Mosey to the lower circle for an abbreviated warm up consisting of:
Don Quixote’s
Helicopters
Cherry Pickers
Alabama Prom Dates
Jog back to the bottom of the hill.

Incline Curb Crawl: Pax lined up on the curb in plank position and begin working their way up hill. Man in the back breaks off and does 2 burpees, then runs to the front of the line. We stopped at a light pole and reversed down the hill. Sorry for those who got double burpee’d at the switch point!

Mount Chaplain Descent
First rep: run down the grass portions, Bernie Sanders across parking lots. At the bottom, complete 50 squats then push yourself (fast mosey?) back to the top.
Second rep: repeat with Carioca right on parking areas, 50 calf raises at the bottom.
Third rep: repeat with Carioca left on parking areas, 50 1 count lunges at the bottom.

Props to Fresh Prince for extending the bottom of the mountain all the way to the rail. Seemed to work better. DTH and Hardywood led WWII sit ups, hand release merkins and flutter kicks while the PAX made their way up the hills.

Circuit: 15 reps of Jerkins, 15 dips, tooth fairy up the staircase, then jog back around. Pax rotated between the exercises until time was called.

Lot of wide ranging mumble chatter this morning. Topics included stilettos, vegan barbeques ( aka “Woke Smoke”) and one PAX member’s early modeling career (a dream deferred??). We were educated on the birthday of the Navy and Virginia’s own Thomas Jefferson’s role. DTH has begun composing old time country tunes (I left my heart on Mount Chaplain……..) A swoled up Bone Thugs reminded Cooper who the true Alpha of the group is.

Announcements:
Shoe drive continues with SOJ appearing to dominate.
Beer mile at the Carillion on Saturday – seek Slack for details
Congrats to Doozy on his work related success.

YHC took us out in prayer.

I figured since it was my last F3 workout I would do my best to leave a lasting impression with all those in attendance at the Forge. The workout was tough, but it was a good reminder that even when your body feels like it may fail it is truly all in your head.

THE THANG:

• Stretch it out, get a good warmup in, and mentally prepare yourself
• Burpee broad jumps — 75 yards, run back to start, run to where you left off, another 75 yards, 5 rounds
• Suicides — 75-yard increments
• Partner bear crawls/abs  — one partner bear crawls while the other completes flutter kicks, WW2s, and LBCs
• One final hill sprint

NAKED MOLESKIN:

With all pax completing the workout, I felt a sense of pride in the F3 family. The fact that I, a 22-year-old, was able to create a workout that challenged me and men who are 20 or 30 years older than I am to complete the same workout is insane. The men I have met during my time with F3 RVA are some of the craziest, hard-working, and genuine men out there. If I could leave one thing that may impact each workout from here on out, it would be to compete with yourself. Find someone at each workout who is faster or stronger, and make it your goal to keep up with them. Whether it was DTH, Fresh Prince, Hardywood, and many others, there was always someone I was pushing myself to compete with. Push yourself, don’t hurt yourself, have fun and stay healthy. ~Long Pole

10 buff beauties arose from a warm slumber to converge on Huguenot High School in anticipation for a beat down for the ages. After recovering from the pain of IPC over the past month, YHC provided what would be a glorious routine. Here is what went down as told by the 40’s styles scooter (without a muffler) that cruised around the AO at a blazing 5 mph.

COP 1: Mosey to the bus loop for warmorama that included SSH’s, DQ’s, Helicopters, Freddie Mecuries

COP 2: Mosey to the soccer field for a bit of 4 corners, lady of the night style: 10 WWII’s, 20 Heels to Heaven, 30 Dancing Bears (2 count), 40 Bone Rubs. Front Runners circled back to the 6.

COP 3: Mosey to the amphitheater for Elevens alternating Elevated Merkins at the top and Dips at the bottom.

COP 4: Catch Me if you Can: Partner up. Partner 1 performs 1 burpee than sprints to catch Partner 2 who Bernie Sanders. Once caught, switch and continue up to Forest Hill.

COP 5: Light Pole Run BTTF – Mosey BTTF stopping at every light pole alternating between 2 Lt. Dans and 2 burpees.

Still time on the clock, quick Bernie Sanders up the hill with 2 Bone Rubs at the top. Slow mosey back down.

Numbers, Names, Announcements (Below). YHC took us out

NMM: Retreat is this weekend. Some confusion on the arrival time. Monitor Slack to get final details. Cornhole Tourney commences at 14.30 Saturday. Paint ball Duels are rumored to be present.

YHC arrived this morning not really sure of the routine. Appreciate the PAX offering some ideas on the 4 corners but 40 Bone Rubs after 30 2 count Dancing Bears were brutal and not recommended for future. Core is burning in a good way. DTH noted the moon that rested over the school, which was really cool. Great partnering up with Chaplin on the CMIYC.

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.