Tag: The FORGE

6 warriors rose to greet the dawn of a new day. Despite chilly temps in the Richmond metroplex, it was 70 and sunny at Huguenot High School. According to legend it went a little something like this.

COP: SSH X 20, IW X 20, CS X 20, Lunge X 20, WWII X 10, FC X 20, HRM X 15, Arm Circle X 1

Mosey to the locked tennis courts. Now I know how Monica Seles felt. Stick to the sidewalk.

Three Rounds: One partner runs up sidewalk to fence and back. Other partner exercises. The exercises were as follows: Shoulder Tap Merkins, Dips, Box Jumps.

Uphill Burpee Push: A slight modification on the four corners burpee push debuted at 45MOM last week.

• Round 1 – Run up hill to first light and complete 5 burpees.
• Round 2 – Run up hill to first light 10 squats, run to second light 5 burpees, 10 squats at first light, back to start.
• Round 3 – Run up hill to first light 10 squats, run to second light 10 Captain Thors, run to third light 5 burpees, back to second light 10 Captain Thors, 10 squats at first light, back to start.
• Round 4 – Run up hill to first light 10 squats, run to second light 10 Captain Thors, run to third light 10 shoulder tap merkins, run to fourth light 5 burpees, back to third light 10 shoulder tap merkins, second light 10 Captain Thors, 10 squats at first light, back to start.

D O R A: Mosey to close parking lot. One partner runs the circle, the other partner exercises. Complete the totals as prescribed.

• 100 Shoulder Tap Merkins
• 200 Squats
• 300 LBC

Ring of Fire: Mosey back up to parking lot for Ring of Fire.

Numberama, namerama and the legendary Don Draper took us out.

News:

• Oyster has posted the 2020 Winter Challenge
• The 2020 Q sheet is live
• If you are looking for a good time and a way to set the tone for 2020, grab the reins and take the lead on organizing the New Years Day F3RVA convergence. You don’t need permission, just a strong moral compass and the willpower to not over do it on New Years Eve.

Moleskin: Thanks to the nudging of DTH, YHC made a long overdue appearance at The Forge. This is a dynamite AO with some excellent men who you can count on being there. If you haven’t checked this one off the list, it is definitely worth the trip. In addition to a great workout area, YHC found a rhino beetle. The pax was beyond impressed.

Make it a great one fellas. Dig a little deeper and get it all out.

Hardywood

“Though one may be overpowered, two can defend themselves. A cord of three strands is not easily broken.” (Eccl 4:12) Here’s how a seven-strong steel cable conquered the morning:

The THANG:

Mosey to Culdesac for COP #1:

• SSH, DQ, ImpW’s, Dancing Bears, CrabCakes, CDD’s, Dive Bombers, NoCheat Merkins, LBC’s, Heels2Heaven, APD’s

Mosey back up Road to COP #2:

• En Route, x3 Burpees each light pole
• Stop at Handicap Ramp
• Over-Under on the Handicap Rail, alternating hopping over in one segment, squatting under next, all the way to the top …ouch.

COP #3 at the Handicap Rails:

• Complete x3 sets of x10 Jerkins & x10 Incline Merkins OYO
• Flutter Kicks for the SIX
• All together, Oblique Crunch x10 each side IC
• Head over to Concrete Benches to complete x3 sets of x10 Dips IC & x20 Donkey Kicks OYO

Mosey to front of school for COP #4:

• Grand Finale with the F3 Deck – about 15 cards called In Cadence, including but not limited to:  Plank Jacks, Squats, WWII’s, Moving Lunges, Shoulder Taps, Bernie Sanders, Am.Ham’s, Werkins, Fred.M’s, Incline M’s, Backwards Lunges, etc.

Mosey BTTF for COT:

• Counterama #7
• Namerama
• Announcerama (see Comments)
• Prayer

NMS:

• YHC has seen attendance at different AO’s come down as the temps have fallen, and I know a ton of guys who are currently battling more stress in their lives – maybe holiday/family issues, maybe injury related pain, maybe work issues. Bottom line is that there is POWER & HEALING to be had in attending F3, and we who are attending need to pull out all stops to encourage our brother to keep up the attendance. We are stronger together, and F3 leaves no man behind! Please reach out this week to someone you’ve noted as absent and encourage him to come out – offer to join him at an AO that he likes – you’ll never know how much of a critical impact you might be making at a really tough time in his life. SYITG!

7 cold weather warriors ignored the 20 degree temperature for the latest 45 minutes of madness known as The Forge. Tobit was the hero that we all need, rocking the shorts. Lots of mustache mumble chatter to kick things off. Apparently, several members of our brethren have been mistakenly identified as pedophiles or old west characters. That’s messed up!

Today’s Q was not inspired by a bible verse – but rather that snarled, cartoonish face of Raider’s coach Jon “Chucky” Gruden, saying “You gotta pound that rock!” It is football season, after all.

Pax all grabbed a rock out of the Chaplain mobile and moseyed down to the amphitheater.

Warm Up: Don Quixotes, Cherry Pickers, Arm Circles, Alabama Prom Dates, Wilson’s Wife, Plank Stretches.

COP #1

Partner up:
Round 1: Partner One does box jumps to the top of the amphitheater, 30 monkey humpers, run down the stairs. Partner Two does Merkins of choice.

Round 2: Partner One – box jumps followed by 30 ball dippers, return. Partner Two – chicken peckers.

Round 3 – Partner One – box jumps followed by 30 squats, return. Partner Two – flutter kicks.

Fresh Prince went to grab a rock.
Other PAX circled up for Failure to Launch with 5 second countdown between jumps. Completed 3 circles.

Mosey to the soccer field for COP #2

Partner Up –

Rd. 1 – Partner One runs the length of the soccer field (with rock), side shuffle across, Bernie Sanders back, side shuffle to home. Partner two completes rock overhead presses for the duration.

Rd. 2 – Partner One runs the length of the soccer field (with rock), side shuffle across, Bernie Sanders back, side shuffle to home. Partner two completes squats for the duration.

Rd. 3 – Partner One runs the length of the soccer field (with rock), side shuffle across, Bernie Sanders back, side shuffle to home. Partner two completes rock WWII sit ups for the duration.

Rd. 4 – Partner One runs the length of the soccer field (with rock), side shuffle across, Bernie Sanders back, side shuffle to home. Partner two completes rock tricep extensions for the duration.

Indigenous Peoples run around the school, with person in back doing 2 burpies, then running to the front

Stop at the curb circle and do a curb crawl, with person in back doing 2 burpies, then running to the front.

COP 3

From the base of Mt. Chaplain – complete 10 Merkins at each parking lot (DTH’s suggestion), 50 calf raises at the summit, 50 rock LBC’s at the base. Mosey back to the flag.

Counterama, Namerama,

Announcements:
discussed the mustache challenge
Merkin Challenge next week at the Forge – shooting for 900. May be an alternative workout for those who are interest.

P Trap took us out in prayer.

A fine foursome along with DTH’s dog Cooper (F3 “Opi”) came out in the crisp cold darkness to knock out a bunch if merkins along with other stuff – as follows:

The THANG:

Mosey to Culdesac for COP #1:

• x10 Merkins at each light pole going down (x140 total)
• Welcome & F3 Disclaimer
• DQ’s x10 IC
• Hairy Rockettes x10 IC
• Body Builders x10 IC
• Mtn Climbers x10 IC
• Freddie M’s x10 IC
• DTH’s x10 IC

Mosey back up to top for COP #2:

• x10 Carolina Drydocks at each light pole going up (x140 total)
• Assemble at end of grassy knolls
• Fiddler Crab (feet downhill) across length of Grassy Knolls’ side slope, stopping at every 20 yards to complete x10 Incline Merkins (x6 stops = x60 Inc.M’s total)
• *AUDIBLE to alternate the movement portions & rotate between Fiddler Crab, Moving Lunge, and Fiddler Bear Crawl

Mosey to Soccer Field 1 for COP #3:

• Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
• 25 yard line – x25 Merkins
• 50 yard line – x50 Squats
• 75 yard line – x75 Am.Ham’s (2-ct)
• 100 yard line – x100 Calf Raises

Mosey to Amphitheater for COP #4:

• Partner up for Dora
• x100 Merkins
• x200 WWII’s
• x300 Monkey LBC’s
• Moving partner completes x5 Incline Merkins on each of 7 steps going up then runs around top to return via side stairwell (YHC went around 3x = x105 Incline M’s total)
• *OUT OF TIME ON LBC’s —> BTTF

COT:

• Counterama # 4
• Namerama
• Announcerama (see Comments)
• CHAP took us out in Prayer

NMS: 

• Solid ~530 Merkins incorporated into this morning’s routine (total depends on how many an individual completed during Dora. Today’s merkin emphasis serves the ongoing November Merkin challenge while also prepping the Forge for taking back the Most Merkins Banner later this month. Enjoyed the small crew today and of course Cooper loves running with the guys…even if that sometimes means enthusiastically tripping them up. Keep posting fellas!

The bright lights of Huguenot HS welcomed seven F3 soldiers for DTH’s return to the Q sheet. But since YHC has had zero time to prepare anything since returning from Guatemala, the Q was passed to the F3 Deck…

The THANG:

Mosey to front of HS for brief Warmerama:

• SSH x50 IC
• Cherry Pickers x10 IC
• Imp.Walkers x10 IC
• DonQ’s x10 IC

1st Deck Set:

• Smurf Jacks x25 IC
• Flutters x100 OYO
• Bear Crawl around loop
• Monkey Humpers x25 IC
• Arm Circles x100 IC (variegated)

Mosey to front of Middle School for 2nd Deck Set:

• Derkins x10 IC
• CDD x10 IC
• Lunge Walk around Loop
• LBC’s x10 IC
• High Slow Flutters x10 IC

Mosey to back Road for 3rd Deck Set:

• Incline M x10 IC
• Sprint 200 Yards
• Merkins x25 OYO
• Ball Dippers x10 IC
• High Knees x10 IC

Mosey to Amphitheater for 4th Deck Set:

• Freddie M’s x25 IC
• Copperhead Sq’s x10 IC
• Shoulder Tap x25 IC
• Chuck N’s x10 IC
• Karaoke twice around loop

Mosey to bus loop between schools for 5th Deck Set:

• Am Hammers x25 IC
• Bernie around Loop
• Heels to Heaven x10 IC
• WWII x10 IC
• Plank Jacks x25 IC

Mosey BTTF:

• Last card flipped = Low Plank 60sec
• Plankorama with 10sec sets of Low Plank

COT:

• Counterama #7
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

• We’re all in agreement – the Deck consistently produces a really solid workout with great variety and does a great job keep everyone together. We’re nominating the F3 Deck as Q-of-the-year! Keep headlocking and posting fellas! SYITG

Small crowd showed up at the Forge for some hard work on this warm October morning. Before the prescribed start time Last Call inquired about the difficulty of a Q. No, it’s not hard; have a plan, know the plan, plan extra since the PAX are always faster than you think and prepare to not sleep much the night before. That said with the Q sheet empty, (Vinny?), YHC let the other 3 know the Q would be passed to them at some point so prepare accordingly.

Mosey to the cul-de-sac for some warm up exercises. Next up, Love Hill w/o the hill. Partner 1 runs the back drive aisle, P2 does Russian soldiers, lunges and bear crawls.

Last Call Q –

Lightpole Ladder starting at the bottom of the hill – Pole 1 – 5 burpees, Pole 2 – 10 WWI, Pole 3 – 15 merkins. Back to the bottom after each round.

Sea Doo Q –

Mosey up the ramp. 10 jerkins run across the parking lot, 15 squats, run up the hill 5 burpees at the top. Repeato x2

Fresh Prince Q –

4 corners – 10 merkins, 15 jump squats, 20 WWII, 30 SSH. Repeato x3

Back to Rosie for some Mary and a Ring of Fire to close it out.

Great work today men. Everyone got a nice sampling of the Q. Keep posting and hopefully we’ll see everyone’s name on there soon enough.

The Forge Spa registered eight high roller clients this morning for the usual sauna sweats, full body massage, and bikini waxing. The following top secret order of body positions details the Spa’s methodology for clients to enter Nirvana:

The THANG:

Latecomers loop around first parking lot to pick up Posh, then Mosey to grassy area for COP #1:

• F3 welcome & disclaimer
• Don Draper’s x10 IC
• Imperial Squat Walkers x10 IC
• Dancing Bears x10 IC
• DTH’s x10 IC

Mosey to Soccer Field for COP #2:

• Partner up to wheelbarrow around field, alternating x10 Squerkins each corner (each partner does the derkins part at 2 corners)

Mosey to Grassy Hill near Amphitheater for COP #3:

• Clock of Mary: On your SIX with legs pointing uphill (12 o’clock) and complete x3 WWII for every hour on the clock face

Mosey to Amphitheater for COP #4:

• Lindsey:
• Donkey Kicks at bottom on adjacent wall (10–>30)
• Monkey Humpers at the top (30–>10)
• Bear crawl up steps
• Crab Walk down

Mosey back to field for COP #5:

• Plank up in a line to complete OverUnders down the length of the soccer field

Mosey to back to Grassy Hill for COP #6:

• Clocks of Mary: this time x3 rounds with APD’s, then LBC’s, then Gas Pumps

Mosey BTTF:

• x10 Burpees OYO
• x10 Cherry Pickers IC
• x10 Burpees OYO
• x10 Don Quixotes IC
• x10 Burpees OYO
• x10 Hairy Rockettes IC
• x11 Burpees OYO (total of 41 burpees for the 41 Q’s by DTH in his 1st year)

COT:

• Counterama #8
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

• YHC was happy to welcome a handful of the Forge’s finest to Day 4 of the DTH 1 year Anniversary. The goal was to provide an excellent variety of routines without burning out YHC who needs something left in the tank for Q’ing IronPax #4 tomorrow at TwinTeam. Turns out everyone enjoyed a faster moving set of COP’s, and YHC may have entered Nirvana during the 2nd or 3rd time around the Clock of Mary. Thank you all for your support – it’s an honor to serve you guys!