Always 70 and Sunny
Always 70 and Sunny

DT at the Forge


No, not DTH, but Corned Beef for the Daville Takeover on Thursday. So YHC arrived early as there may be a Broga session going on and did not want to miss it if that was happening…first to arrive and it was a peaceful 61 degree scene. The PAX starts rollling in and we settle on 8 total for this morning’s beatdown and here is what went down with the gang pictured below.

No Last Call in Photo…but he was there!


So we mosey to the bottom of the street near the entrance to the football field, we saw a fox run accross the road and ran through some STINK (Last Call told us to breathe through our mouths…good call!) get to the bottom and circle up for:

20 SSH, 10 DQ, 10 Ukrainian Soldiers, 10 Helicopters, 15 Arm circles (10 small and 5 big), reverso, 11 Hillbillys (just wanted to get over 10 for the south side guys), 15 4 ct American Hammers, 20 4ct LBC’s, 10 reverse scorpions, 10 scorpions and 2 merkins.


So we line up to the 1st light pole and partner up for a Paula Abdul. P1 – Runs past the next pol to the 3rd light pole and returns to second light pole. P2 – lunges to 2nd light poles. As the runner is faster for this routine, P1 would get back to P2 and they would run together back to 2nd light pole, P1 then would start the lunge while P2 continued running to the 4th light pole returning to the 3rd light pole. We flap jacked this until we get the the access road below the AO parking lot.

Time for some 11’s – Start with 1 merkin lunge to other side of road to 10 LBC’s Bear crawl back to start curb for 2 merkins lunge to other side for 9 LBC’s and continue this until 1o merkins and 1 lbc is completed.

Mosey to stairs for a triple check and with 8 people 2 people on each team of 4 hung together for each rotation. P1 – Ran the steps twice and returned to start as the timer. P2 – Squats and P3 – Planked with feet elevated about 2 feet. Runner go to Squat, Squat to Plank and Plank to Stair, we repeat this one more time for a complete rotation and do 2 more rotations for a triple check.

Mosey to flag for 1 bermuda triangle 1 burpee corner 1, then lunge to corner 2 for 2 burpees and finally lunge to corner 3 for 3 burpees. Return to flag to stretch for 1 minute and we are done!

Numberama, Namerama, YHC took us out in Prayer.


F3 RVA anniversary convergence is Saturday September 24, 2022 at Grid Iron, starting at 7am

Sit and Sip is later the same afternoon at Gomer Pyle’s Farm with a Corn Hole Tournament in the afternoon.

IT was an honor to lead this morning at the Forge this morning! Have a great rest of the week gentlemen. Cheers….CB!


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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