Tag: The FORGE

Eight gloom veterans and 3 WEAG FNG’s posted in balmy temps for our second FORGE experience. Here’s how DTH kept the PAX moving as a team:

The THANG:

Mosey to COP #1: (Remain in 1st Lot)

• Chumbaburpee – musical warmerama with a Burpee for every “I Get Knocked Down”, and other to-the-beat exercises in during verses – Imperial Walkers, Russian Soldiers, Ball Dippers
• Total of 24 Burpees

Mosey to COP #2: (2nd Lot)

• DQ’s x10
• Cherry Pickers x10
• Dancing Bears x20
• Angle Grinders x20

Mosey to COP #3: (Rails)

• Circuit: Complete x3 sets of x10 Dips & x10 Incline Merkins at the top end of the rails, with x10 WWII’s 50 yards away back at the bottom of the ramp
• Captain Thors & Pankercises while awaiting the Six

Mosey to COP #4: (Hills)

• Burp Back Mountain – Partner 1 starts 100 count Burpees at bottom while Partner 2 bear crawls up the hill, completes x10 Heels to Heaven, then runs back down to switch with Partner 1 …early finishers teamed up to complete the Six’s Burpees.

Circle up for COP #5:

• Flutter Kicks OYO x1min awaiting the Six
• Freddie M’s x20
• APD’s x20
• Dying Cockroaches x20
• Protractor variations
• Scissors/Flutters variations
• Wilson’s ab stretch
• No Cheat Merkins x10
• The DTH Circle Merk x3

COT at the ShovelFlag:

• Counterama #11
• Namerama (x3 FNG’s)
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

• Beautiful morning to celebrate our freedoms among F3 brothers. Very happy to introduce a few more WEAG brothers to F3. Thomas Lord’s favorite hobby is making sweet love to his wife – welcome TROJAN! Tim Hughes (age 59) plays keys for his band – welcome PIANO MAN! And Vik Karunakar sings for the same band and enjoys watching Cricket – welcome JIMINY CRICKET! YHC thought the Chumbaburpee warmerama was a fun way to get things started, and will be considering some other songs for future Q’s. Keep posting fellas!

F3 RVA rung in a new AO this morning at Huguenot High School near Bon Air, with a dirty dozen fartsac escapees ready to tackle a DTH beatdown on new ground. Flange arrived on foot as he lives right around the corner, and one Friendly New Guy answered the call to be born again in the F3 Fiery Forge. Here’s how DTH hammered these iron warriors into glory:

The THANG:

Mosey to COP #1: (next parking lot down)

• SSH x20
• DQ’s x10
• Ball Dippers x10
• No Cheat Merkins x10 (Hand Release + Shoulder Tap = 8ct)
• Freddie M’s x20
• DR. W – Dolly / Rosalita / W – 8ct x10

Mosey to COP #2:

• Partner up at Parallel rails of stadium’s wheelchair ramp
• 3 rounds of x10 Jerkins & x10 CliffHanger Merkins

Mosey to COP #3:

• Indigenous Peoples Run to the cul-de-sac at the end of South Coleman Ln (behind stadium)
• Circle up and review the F3 CREDO
• Sweat Angels x15 IC
• Crab Cakes x15 IC
• Find a new Partner to complete x3 sets of: x20 PLT each, x10 Squerkins each

Mosey to COP #3:

• Run the ~ 0.5mile run back up South Coleman to a grassy hillside
• New partners for DORA (x100 Merkins, x200 LBC’s, x300 Squats) – While P1 completes stationary exercises, P2 Bear Crawls up and down the three hills, then runs back to trade off …most PAX nearly completed the Squats before YHC called an audible back to the ShovelFlag

At the ShovelFlag:

• 2 minutes of High & Low Flutters and Scissors
• The DTH CircleMerk x3

COT:

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

NMS: 

• YHC feels REBORN and honored to facilitate and Q a new F3RVA AO. Thank you all SO much for your encouragement to make this happen. Multiple times this morning a very enthusiastic Q was reminded to dial back the Qadrenaline. Our new FORGE has so much great potential, and we’ve only skimmed the surface! YHC heard from many F3 veterans and wannabe FNG friends that this week didn’t work for them due to Spring Break travels – so while 12 PAX felt perfect this morning, we will likely see this group grow quickly. Rumor has it the Ghost Flag will make its appearance sometime this month at the Forge, and YHC aims to make SOJ the GhostFlag’s permanent home, so you other areas best represent!