Always 70 and Sunny
Always 70 and Sunny

The Fab Forge Five


Another gloomy Forge morning welcomed 5 vets to test their strength – in a you versus you world, here’s how we won:


Mosey to COP #1:

  • x5 Merkins at each light running down to the culdesac
  • F3 Welcome & Disclaimer
  • DQ’s x10 IC
  • Imp Squat Walkers x10 IC
  • Crab Cakes x10 IC
  • Mtn Climbers x10 IC
  • LBC’s x20 IC
  • Freddie M’s x20 IC
  • Flutters x20 IC

Mosey to Parallel Bars for COP #2:

  • x3 Burpees every light en route
  • Bearcrawl 75yards up ramp
  • Modified Cindy – complete AMRAP in 10 minutes of the following: x5 Jerkins, x10 WWII, x15 Ball Dippers

Mosey to Amphitheater for COP #3:

  • Traverse each of 4 steps, alternating the following two routines each step:
  • Dip walking – x3 dips every 5 paces
  • Derkin walking – x3 derkins every 5 paces
  • *Some PAX chose to modify as needed with with Plank walking along step + Incline Merkins
  • Close out with Big-O’s x10 ea way

Mosey BTTF for COP #4:

  • Hands of Time (circle up close, on six w heads to center, legs at 90 degrees, then go around the circle sequentially dropping legs to 6”, then back up on next round, etc) …About 10 rounds completed in fine fashion!
  • Merkin ROF
  • SSH’s to close out time


  • Counterama #5
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer


  • Lower numbers than usual due to new school year obligations and some injuries…but what a fine time we few enjoyed today. With such small numbers and high quality of manliness, YHC briefly considered taking back on the Merkin challenge… but already had other plans. We’ll cross that 860 board bridge another day. Keep headlocking your friends, coworkers and neighbors! 

About Author

Inducted into F3 at NoToll 9/25/18 (Ollivander's VQ). [Back Story: VMI Class of 2005, Grad work at UVA, Med School at PCOM in Philly, Pediatric Residency at VCU, Served medical missions x1 year in Papua New Guinea, Settled in Bon Air with hot wife and 2 terrific kids. Work at PAHP (Pediatric & Adolescent Health Partners) and serve at Crossover Clinic. Attend WEAG (West End Assembly of God) - serve on leadership teams for Small Group and Marriage ministries. Serve abroad annually on medical mission trips. Love to hunt and fish at my parent's farm in Lexington VA. Enjoy a monthly Texas Hold'em night with the guys. Build furniture and landscape for fun.]

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