Tag: The FORGE

An elite 8 emerged victorious against the fart sack on a SOJ morning that felt like the middle of a wind tunnel. Here’s what shook out of those gusts

COP

Mosey around the bus loop and circle up

While balancing against breeze preform SSHs, DQs, Russian Soldiers, Copperhead Squats, Imperial Walkers, Helicopters, Arm chicles (and reverse). Warm? Let’s mosey.

THE THANG

Exercise I – Dora

Pace Car – run/climb up the steps/platforms on the west side of the school, perform two burpees and the top, run back

Exercises – 100 merkins, 200 monkey humpers, 300 LBCs

algore for the six

Exercise II – Soccer Goal Loops

Run the soccer field loop, perform 3 exercises up to 5. 5 loops. Dive bomber pushups, Lt dans, reverse crunches. Plankarama for the six.

Exercise III – Curb crawls

You know the drill, bear crawl from curb to curb. Merkins 5 down to 1.

Exercise IV – Triple Check

Pace Car – Run the bus loop

Exercises – donkey kicks on the retaining wall, WWIIs on the side walk

Indigenous peoples run back to the flag

MARY – LBCs, Flutters, Hello dollies, rosalitas, Alabama prom dates and merkin ring of fire

Numberama, Namerama, Flange Took us out.

Please lift up DTH and his family on their mission.

Fore the cause, see previous back blasts or ping Nancy Lopez or Wilson.

Way to work this morning Fellas. YHC was still reeling from self inflicted soreness from Tuesday and the PAX brought the motivation. Have a great day and SYITG.

Ten hardened mountaineers chalked up to scale the Forge’s escarpment and win the bid for Nation Geographic’s sequel feature film “Free But Not Solo”. Here’s how these heroes reached the summit:

The THANG:

Mosey to Culdesac for COP #1:

• En Route, x3 Opus each light pole
• Circle Up – Welcome & F3 Disclaimer
• DQ’s x10 IC
• Angle Grinder x10 IC
• Sweat Angels x10 IC
• Windshield Wipers x10 IC

Mosey to Retaining Wall for COP #2:

• Work as a team to get all PAX over the top of the ~12” Wall
• RAIL-orama: Partner up to complete x3 sets the following:
• x10 Jerkins each
• x10 Dips each
• x10 Cliffhanger Merkins each
• ABC’s for the SIX

Mosey to Amphitheater for COP #3:

• CORA 1-2-3 (it’s all about the CORE)
• Partner up to complete:
• x100 WWII
• x200 Am.Hammers (2-ct)
• x300 LBC’s
• Moving partner completes TOOTH FAIRY up the stairs, then x3 Dips on each step coming down Amphitheater levels

Mosey BTTF for COT:

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

NMS:

• Great work getting up and over the wall as a team today gents! We leave NO MAN behind. Great to have SCROOGE back out after quite the hiatus – this spider monkey can FLY getting up the Tooth Fairy flight. Also great to see SNUFF and SANDY test their metal at the Forge – keep coming out guys! 

A two hour call with Verizon Fios last night led YHC to the realization that internet service providers have a backwards customer service model…. so our workout today was backwards. Here’s the thang…

• Ring of Fire
• Bernie Sanders to the bottom of Mt. Chaplin 
• Mt. Chaplin suicides with an ab exercise at each level. Starting off with Crawl Bears up and down the first level. 
  • LBC’s
  • WWII’s
  • Freddie Mercury’s 
  • …
• Reverso Mt. Chaplin suicides with leg exercises on the way down. Starting off with Crawl Bears down & Bear Crawl up the first level.
  • Ball Dippers
  • CopperHeadSquats
  • Monkey Humpers
  • Mini Box Jumps
  • …
• Bernie Sanders to the ticket booth for a triple check and some upper body work:
  • Incline & Decline Merkin’s
  • Donkey Kicks
  • Loop around the parking lot
• Bernie Sanders to the flag for a COP
• Numberama/Namerama

At 5:30 am we fired up The Forge, elevating the temperature at Huguenot High School to 70 degrees. 4 malleable men emerged from the gloom, hoping to get hammered – or something along those lines. Here’s how it all went down.

Mosey down to the circle

COP
My son Jake was very interested in this workout. He had a lot of wild ideas, and specifically recommended a football style warm up, so we gave it a shot.

Form a line and complete the following: rotating squat walk, deep lunge walk, power skips, karoaoke (x 2), walking leg pulls. I don’t know any of these are in the Exicon, but it seemed to do the job.

Flange and Fresh Prince rolled in just in time.

Exercise 1: Route 66
Complete 1 incline merkin at the first light, increased by one at each light. I believe there were ten lights

Exercise 2: Mount Chaplain

From the base, bear crawl up each hill.
First parking lot – Burpee Dans (burpee plus 4 count lunge walks) across.
2nd parking lot – Broad jump burpee across.
3rd – Burpee Dans
4th – Broad jump burpees, then up to the summit.

On the descent: crab walk down and repeat the same pattern with the burpees.

Exercise 3:

Rotate through a circuit of 20 jerkins, 20 dips, 20 chicken peckers. We completed 4 rounds.

Exercise 3: Hillicides

partner up – one person does a suicide style run up the hill, breaking it into 3 sections, up and back. other partner does LBC’s for the duration. rotate
Second round: repeat with Alabama Prom Dates
Third round – repeat with Flutter Kicks.

Mosey back to the flag

Counterama, Namearama

Announcements: Discussed possible dates of the next Puppy Pile.
Support our members heading out in the mission field.

Flange took us out in prayer.

Excellent work by the PAX today.  The light rain made for a nice backdrop. We had some amazing individual efforts. Fresh Prince’s broad jump appeared to be double that of YHC. Posh was a beast on the Jerkins. Flange was smoking the hillicide run portion.  The highlight was definitely the random dude walking his dog as Flange and I were doing Alabama Prom Dates. Think he might adjust his route moving forward.

It was an honor to lead!

Seven gloom warriors pick-and-rolled their fartsacks and posted at the Forge, wondering what YHC would serve up for breakfast on this drizzly morning. How about a warm plate of The Nolan Richardson? Here’s how it tasted:

COP [prescribed in routine] – 20 Don Quixotes, 20 American Hammers

mosey to lower roundabout

Thang 1 [The Nolan Richardson] – pair up; PAX 1 Bernie Sanders 50 yards, completes a Bobby Hurley [squat and slap ground, then jump and shoot a phantom 3], and runs back; PAX 2 completing exercise of the round; switch and repeat until all prescribed reps are done:

150 burpees, 300 squats, 150 WWIIs, 300 Little Baby Arm Circles, 150 merkins, 300 Imperial Walkers

mosey to middle parking lot for

Thang 2 [Ascending Bear Crawls] – line up in a parking spot, bear crawl to opposite curb and complete 1 derkin. Bear crawl back and complete 2 derkins. Rinse and repeat to 6 rounds due to time constraints [exicon prescribes 13 rounds].

Mosey to flag, a/k/a the mountain bike DTH borrowed from Flange, for

COT – numberama, nameorama, YHC took us out.

NMMS: This one is also called “40 Minutes of Hell,” so named for the playing style Coach Richardson employed at Arkansas — the PAX crushed it in like 30, so YHC dug into the bag of tricks for Thang 2. There’s much to learn from what Coach Richardson accomplished and endured at Arkansas — he pushed boundaries, pushed buttons, and he pushed his kids to become the best versions of themselves. Way to push yourselves and each other this morning, gents.

SYITG

Doublemint

The Forge welcomed a dozen perfectly smooth and fragile eggs, still warm from the mother hen fartsack – here’s how DTH made the most delicious breakfast omelet:

The THANG:

Mosey to COP #1:

• Welcome & F3 Disclaimer 
• Extra Disclaimer provided for Cooper
• Squat Walkers x39 IC (Happy Bday Seadoo!)
• T-plank Arm Circles x10 Each side
• Dying Quixotes x10 IC (DQ’s, but performed from your Six…)
• Windshield Wipers x10 IC
• Flutter Kicks x30 IC

Mosey to Handicap Rails for COP #2:

• Over-Unders to the top
• Partner up to complete x3 sets of:
• x10 Jerkins each
• x10 Cliffhanger Merkins each
• x10 Dips each
• ABC’s for the SIX

Mosey to 2nd Lot Grassy Hill for COP #3:

• Triple Nickel:
• x5 Burpees at the Bottom
• Bearcrawl to the top
• x5 Heels-to-Heaven
• Run back down
• x5 Rounds total 
• AlGorama for the SIX

Mosey to Amphitheater for COP #4:

• DORA 1-2-3:
• Moving partner performs the TOOTH FAIRY up the stairs (incline merkin each step with a full body hop on arm extension to advance up each step), then Crab Walk down amphitheater steps back to other partner performing:
• x100 WWII
• x200 Squats
• x300 SSH’s
• ***OUT OF TIME BEFORE SSH DONE***

Mosey BTTF for COT:

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

NMS:

• YHC was pleased to have a solid crowd for the Forge this AM, especially since braining up “Dying Quixotes” yesterday and discovering “Tooth Fairies” in the Exicon. Ya’ll know DTH just LOVES some new material to try. Great to have PEW join us again, now back in RVA for a season – we’ll be seeing more of him! The title for today’s BB is a quote from YHC after the Moseying PAX suggested the seemingly sadistic Dr Tryhard ought to be named Dr Kevorkian. But hey, as it turns out, you can’t make an omelette without breaking a few yolks. As always, it’s an honor to join you fine men being broken and Forged into something stronger! SYITG

Seven gold medal fartsack escapees assembled bright and early at The Forge, basking in the usual Richmond January weather, sunny and 70. With the recent monsoon washing the AO clean of all goose excrement, the PAX heartily followed DTH into endorphin nirvana.

The THANG:

Mosey to front of high school for COP #1:

• DQ’s, HairyR’s, CHSquats, DancingB’s, TempoWerkins, H2H, FreddieM’s, more M’s

Mosey to Middle School awning for COP #2:

• TRIPLE CHECK:
• P1 – Pole Smokers
• P2 – Lt Dans
• P3 – BC up hill & back

Mosey to Amphitheater for COP #3:

• LINDSEY:
• Bottom 10–>30 V-ups (or WWII)
• Top 30–>10 Merkins
• Box Jump to get Up & Down steps
• Plankorama for the SIX

Mosey to other side of HS for COP #4:

• “Dirty HookUp” x20 IC (plank facing wall, place each hand up on wall, then bring them back down, 4ct, alternate hand order half-way through)
• People’s Chair with variable arms
• Hip Slappers x10 IC (BTTW with alternating hip slaps, 4ct)
• People’s Chair with variable arms
• Chicken Peckers x20 IC

Mosey BTTF:

• Flutter Kicks x30 High, x30 Low

COT:

• Counterama # 7
• DTH-modified Namerama
• Announcerama (see Comments)
• DRAPER took us out in Prayer

NMS:

• Can we GET better weather?! Don’t know about you fellas but YHC is pro- Global warming. 😉  Great working with you guys this morning – you ROCKED it! And good job not faceplanting during Hip-Slappers. SYITG

Five chipper schoolboys joined Dr TryHard this morning for a wee field trip to El Casa de DTH. Here’s how everyone embraced the morning wood…

The THANG:

Mosey to front of school for COP #1:

• SSH x20 IC
• The Opus x10 IC
• DR.W x10 IC
• Welcome LIFO Fresh Prince! 

Mosey to DTH’s house for COP #2:

• Partner up & retrieve the Oak Cabers
• Caber 1-2-3:
• x100 Derkins – Partner 1 x10 while Partner 2 planks w feet in caber
• x200 LBC – P1 x20 w Caber end on chest while P2 on Six holds other end up
• x300 Goblet Squats – P1 x25 while P2 holds other end in low squat

Mosey to Stratford’s Love Hill for COP #3:

• Shoulder cabers and mosey down Stratford Road to the bottom of the big a$$ hill
• Ascend Love Hill (partners alternating bear crawl with caber drag), with a total of x5 mini-COP’s to complete x10 reps of each of the following exercises:
• Caber Overhead Press
• Caber Curls
• Unbroken Squats

Mosey BTTF depositing cabers at DTH’s place en route.

COT:

• Counterama #6
• Namerama …didn’t happen…oops
• Announcerama (see Comments)
• Roger Roger took us out in Prayer

NMS:

• For quite some time YHC has contemplated bringing the PAX across Huguenot to visit the house & neighborhood. With small uneven numbers, YHC was about to cancel the planned trip, but then Fresh Prince blew in like a sweet tropical breeze, and off we skipped with arms hooked like Dorothy and the gang, and even Toto (Cooper) with an extra pep in his four steps. We went on stealth mode a couple blocks into Oxford Neighborhood (no need to freak out the neighbors), and found DTH had very  kindly set out a number of cabers – 3 heavier oak beams, and 2 lighter ones. Given the option for each pair to choose whatever weight they wanted, YHC was secretly pleased to see only the heavy oak beams were selected. The two Doras worked out really well, each pair of studs working quietly to hammer out some serious upper body work. The Stratford Road Love Hill was marvelous, and YHC fully intends to make field trips a more regular part of the Forge experience. While YHC may have entirely skipped/forgotten to Numberana/Namerama, there was some personal testimonial provided to encourage the PAX to start the year strong by giving something up for the month of January – akin to fasting, whatever is chosen (sweets, screen time, alcohol, etc) will prove a daily reminder to pray and seek God’s will and leading. SYITG brothers!

Having toiled tirelessly to celebrate the King on Christmas Day, four servants of the Lord took their day off by attending the FORGE this morning. Here below are the contents of their unwrapped gift boxes:

The THANG:

Mosey to COP #1:

• Partner up to run down to the culdesac, alternating x10 Dying Boxing Cockroaches at each lightpost en route (Happy Boxing Day!)
• DQ’s x10 IC
• Hairy Rockettes x10 IC
• Dancing Bears x10 IC
• “The Opus” x10 IC (walk hands out, merkin, walk hands back, squat jump – as an 8 count routine)
• DR W’s x10 IC

Mosey to COP #2:

• Partner up to run BTTF, completing x5 Booyah Merkins at every light en route
• Circle up at the Flag for Variable Protractor, x26 FreddieM’s IC, and x26 APD’s

Mosey to Amphitheater for COP #3:

• Partner up for DORA
• x100 Donkey Kicks
• x200 Incline Merkins
• x300 Am.Ham’s (2-ct) 
• Runner box jumps steps, then runs top circuit around to stairs back to partner

Mosey BTTF:

• Ball Dippers x26 IC 
• Freddie M’s x26 IC
• Hands Up High Flutters x15 IC
• Hands down Low Flutters x15 IC

COT:

• Counterama #4.5
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

• Boxing Day, a day the Servants celebrate as their own Christmas having labored for their Lords and Ladies on Christmas Day. So named due to the gift Boxes given to the servants by their master. Today, we discovered our Lord has gifted us great physical and mental strength to overcome the weakness of our flesh. Three cheers for the King!