Tag: The FORGE

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!!

Balloons and streamers welcomed a dozen party animals back to the Forge for a celebratory Birthday sweatfest for our long lost brother SugarSock. Here’s how it “played” out…

The THANG:

COP #1:

• Mosey to the front of the school
• Welcome & F3 Disclaimer
• SSH x30 IC
• DQ x10 IC
• Leg-up Merkins x10 each side
• Squats x10 IC
• Flutter Kicks x20 IC
• Dolly’s x10 IC
• CoreTwists x10 IC

COP’s #2 – #7:

• Mosey to the Soccer Field and whip out the F3 Deck
• Complete x5 cards, then run up to the Amphitheater to Box Jump steps, then run back
• X6 Sets completed (x35 cards total)

Mosey BTTF:

• SSH in cadence for the last minute

COT:

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

NMS:

• WELCOME BACK SUGARSOCK!!! (And Happy Birthday of course.) Awesome crew of men this morning to crush most of the F3Deck. Third day of Q’ing in a row, YHC is feeling absolutely wrecked (in a good way) today. During our COT, YHC emphasized the importance of not going alone against our vices – we are designed to be a part of something great – and while we each have ongoing needs that our brothers can help carry, we also each have a specific skill set to help our brothers out. REACH OUT to a brother today, and let them know what you’re struggling with – give them permission to help you! As the F3Deck states “The joker is the Temptation of the Flesh that hinders acceleration”. DON’T REMAIN ENSNARED – get accountability, and kick temptation to the curb! SYITG

Live creatively, friends. If someone falls into sin, forgivingly restore him, saving your critical comments for yourself. You might be needing forgiveness before the day’s out. Stoop down and reach out to those who are oppressed. Share their burdens, and so complete Christ’s law. If you think you are too good for that, you are badly deceived.

Galatians 6:1-3 “The Message”

The Forge Diner opened early this morning and served a dozen free range Hardywood Farm eggs sunny side up. Here’s how DTH (wearing nothing but a short apron with an F3 logo) added the hot sauce:

The THANG:

COP #1 at the Culdesac:

• Welcome & F3 Disclaimer
• SSH x20 IC
• DQ’s x10 IC
• Russian Soldiers x10 IC
• NoCheat Merkins x10 IC
• LBCC x20 IC (Little Baby Cross Crunches)
• Freddie M’s x20 IC
• Wilson’s Stretch
• CDD’s x10 IC

COP #2:

• ZIGZAG ELEVENS:  11’s with descending Decline M’s on one side of the road, ascending Burpees on the other, moving zig zag down the road so DM’s at each light pole
• Variable Mary for the SIX

COP #3:

• Over-Unders on the handicap rails to the top, Mary for the SIX
• Partner up for x3 set each of:
• Jerkins x10
• Dips x10
• Cliffhanger Merkins x10
• Mo Mary for the SIX

COP #4:

• Partner up for Triple Check:
• Moving partner ascends stairs with ToothFairies, runs around top back to team
• Other guys are doing Monkey Humpers and WWII’s

Mosey BTTF:

• x3 Groiners at each level of Mount Chaplain back to the Flag

COT:

• Counterama # 12
• Namerama
• Announcerama (see Comments)
• The Fresh Prince of Bon Air took us out

NMS:

• Solid numbers today at the Forge, and perfect for partnering up in 2’s or 3’s. Sticking to the West side of Hugenuts High for the morning, YHC pulled in a couple new ideas today including the Little Baby Cross Crunches and ZigZag 11’s, which both seemed to work well. Also revisited some favorites at the rails and reintroduced ToothFairies. Overall a very impressive effort from the men – and swimming through the humidity was no joke! Welcome back to Waterwings from CARPEX – we’ll be seeing more of him.

9 stud muffins rose to greet the dawn of a new day. According to legend and the unemployed staff at the on demand hugging company “We’re Just Friends” it went a little something like this.

Long mosey to far side of the school

COP: SSH X 20, Lunge X 20, WWII X 15, FC X 15, AH X 15, AHAC X 15, 7 burpees OYO

20 & 06

Starting at the first of 7 light posts, complete alternating sets of 20 merkins and 6 of a prescribed exercise. Light 1 20 merkins, Light 2 6 squats, Light 3 20 wide grip merkins, Light 4 6 WWII, Light 5 20 shoulder tap merkins, Light 6 6 Lt. Dan, Light 7 20 HRM

Mosey to Giant Stairs

There are 7 stairs. Complete 14 count of a prescribed exercise on each stair. 4 rounds total.

#1 Box Jumps

#2 Dips

#3 V-Ups

#4 Incline Merkins

Mosey to well kept soccer field; shoes off for freedom loving Americans

Alternating jog and sprint as prescribed by The Q

Mosey back to flag

Numberama, namerama, DTH led us out.

Prayer requests: Please keep Alibis family in your thoughts and prayers.

Welcome Snots: Snot’s birthname is Eddie. He is cousin Eddie to Bone Thug. If we didn’t name him Snots then it was going to be Ruby Sue. Welcome Snots. Snots had not seen Bone Thuge in about a year. He was so impressed with Bone Thugs slender figure he asked if we gave him a tape worm.

News: July 4th Convergence at No Toll. 6am – 7am. DTH and YHC have the Co-Q. There will be teams, there will be fun, there will be competition. There will be no broken bones you bunch of old farts. Fact; if your July 4th injuries are related to hurting yourself at a workout for old guys instead of blowing off your hand with fireworks from South of The Border like a real American, then you will have to drive yourself to the ER.

**Updated: The following Sunday 7/12 there is a Puppy Pile at 7am at No Toll. Bring the little ones and show them their old man still has it. To be sure we can keep up the illusion, there WILL BE ABSOLUTELY NO MOUNTAIN BIKING. Mountain biking has wreaked such havoc among the pax that the CDC is now requiring all F3 men to wear helmets at all times. This is a safe spot fellas, there will be no helmet shaming. Helmet up boys, we are in this together. #nogginstrong

There are whispers that the 2020 HR Derby is being negotiated for a possible date of Tuesday 7/7 on the fields behind Robius Middle School. Apparently Gumbo is trying to live out some fantasy in which he brings a childhood crush onto the field. Rumor has it that he had a HUGE crush on one of the cast members from League of The Own and as luck would have it an agent of hers is some how connected to him through some legal contacts. He said it was the hot one that made his pre-teen Gumbo pants go crazy, but would not give YHC any specifics until all the details were nailed down. Any way, YHC really hopes to finally meet Rosie ODonnell in person.

Moleskin: My oldest 2.0 turns 14 today. Some key numbers for the workout were 07 02 20 06 14. She is one of the best things that ever happened to my M and I. May I be wise enough to see the world through her eyes and a good steward of her gentle spirit. God bless our kids and the incredible patience they have with our flaws.

With the sun rose 10 men, ready to press forward with vigor and eager to meet the challenge that awaited them.

The Workout

Mosey down the hill, and around the tennis courts to circle up at the end.

In light of this being my 1 year anniversary Q, I felt it fitting to give honor of the man, the myth, the legend himself, DTH for head-locking me into such a great community of men.

The bible verse that is in the signature of DTH’s email signature tied to his mission blog has always been a one that resonanated with me since I became a believer, which is Ephesians 2:10.

Ephesians 2:10 New International Version (NIV)

¹⁰ For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.

In honor of verse 10:

Exercise: 10 Burpees

The 27th Day

In honor of the day I went from FNG to Fresh Prince (6/27/2019)

Exercise:

Mosey back around past the tennis court to the first parking lot while stopping on call to do the following exercises

• 27 x Merkins
• 27 x American Hammers(2 count)
• 27 x Supermans
• 27 x Box Cutters
• 27 x Side Strandles hops

1st Parking lot | 4 Corners

In honor of the what inspired the name “Fresh Prince” the workout proceeded forth inspired by “Fresh Prince of Bel-Air” trivia.

The Fresh Prince of Bel-Air first aired September 10, 1990

Exercise(Repeato x2):

• 19 Crab Cakes (9 each leg)
• 30 WW2’2s
• 30 Alabama Prom Dates
• 30 Jump Squats

19 (30+30+30) = 1990 see what I did there? 😉

Mosey up the hill to the second parking lot

2nd Parking Lot | Partner Up

Fresh Prince of Bel Air aired for 148 episodes
Exercise:

Partner Up
1 runner runs up the length of the lot and back while partner does assigned exercise, then the trade off.

• 148 Box Cutters as a duo
• 148 Hand Release Merkins

Mosey up the hill to the third lot

3rd Parking Lot | Bear Crawl with 6 reps

Fresh Prince of Bel-Air aired for 6 seasons

Exercise

Six reps of Alabama Prom Dates exercises every other parking lot lane bear crawl in between

Mosey back to the flag.

COT:

• Counterama #10
  Namerama

Announcements

• July 4th convergence at NoToll!

Prayer requests

Prayers for Doozy and family during a time of greiving for loss of his Mother-in-Law

Prayers for family and friends who have lost jobs, and/or been negatively affect by COVID-19

Thank y’all for all me to have some fun today and welcoming me into such a great community as I celebrate one year with you guys. This group has been such a bless and I’m so thankful to be able to be out there with y’all.

God bless you all.

Fresh Prince

After a dreary start to the week, a PAX of 11 descended on The FORGE this morning to see a return of 70 and sunny. Here’s what went down:

Mosey behind HHS for COP.

COP: Imperial Walkers, Helicopters, DQs, Russian Soldiers, LBCs

Return to base of the hill with ascending merkins at each lightpole (up to 10).

Love Hill:

Partner up. Partner 1 runs to top of the hill (up to the road) while Partner 1 bear crawls. Switch it up when Partner 1 returns. Repeat for broad jumps and crab walk. And keep repeating sequence until reaching the top.

Mosey to field.

7 of Diamonds:

Round 1: 7 burpees at each corner

Round 2: 14 merkins at each corner

Round 3: 21 2-count flutter kicks

Round 4: 28 squats

Round 5: 21 2-count flutter kicks

With only 2 minutes left, not enough time for Round 6 (merkins) and Round 7 (burpees).

Mosey BTTF and perform American Hammers while waiting for the six.

Numbers, names, announcements, prayer requests, Doozy took us out.

NMS:

DTH welcomed YHC to The FORGE this morning with a nod towards the moon. YHC believes DTH’s exact words were “Hey Tobit, see that sliver of a moon…that’s what’s left of your 30’s”. …Thanks DTH…your 40s are coming for you too.

Peace!