A beautiful morning welcomed 9 men to the Forge. Cooper was there too. Here’s how it went: Mosey to the front of the elementary school with a stop near the high school for 3×20 line jumps in case of any delayed arrivals. Warmup: SSH x16, RS x10, cherry pickers x10, HRM x10, Scorpion kicks x10, LBC x20. Thankful that Richmond City had installed huge numbered signs at each door, we made our way all the way around the building repeatedly spelling BARF (Burpees, American Hammers, Regular (merkins), and 4 count Flutters) with the number of reps being dictated by each…

Seven saints of the gloom gathered in holy union to place their mortal flesh upon the alter of the Great Q in the sky. Inscribed upon the alter are the following words: The THANG: COP #1: Moseycise loop around the Lot and back up to the top of the 1st KnollWelcome to the ForgeSSH x20 ICDQ x10 ICCrab Walk Down, Bear Crawl UpRussian Soldiers x10 ICCopperhead Squats x10 ICRun Down, Bernie UpMerkins x10 ICWWII x10 ICLBC’s x20 IC COP #2: Mosey to the Bus LoopSplit PAX in halfWhile one group runs the loop, the other starts on x50 BurpeesLast x5…

At 5:30am an eclectic mix of SOJers and river crossing studs assembled at Huguenot High for another round of the Forge. The humidity was strong, but so was our desire to slay this workout. A brief summary for your viewing pleasure: Mosey down to the lower circle, completing 10 side straddle hops at each light pole (aka traffic lights). No cadence needed warm up consisting of: Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Walking Drunken Hillbillies, Carioka, Incline Merkins. May have missed a few. Mosey to the base of Mt. Chaplain for the duration. Round 1 – Ascent -…

6 Forge regulars and an FNG escaped the warmth of the fartsack to choose to hard way. Here’s how DTH discovered a few classics can add up to an absolute smoker:  The THANG: COP #1: Mosey over to the front of the schoolWelcome & F3 DisclaimerUsual DTH Warmerama, incorporating runs around the bus loop between IC exercises COP #2: Mosey down to the field for 4 CORNERS (Prostitute Style)Corner 1: x10 MerkinsCorner 2: x20 WWII’sCorner 3: x30 SquatsCorner 4: x40 American Hammers (2-ct)Front Runners return to bring the SIX home COP #3: Mosey to the Amphitheater for a TRIPLE CHECK:P1…

7 toned and tanned SOJ regulars and one four legged companion converged on the FORGE campus for a full course beatdown and taste of Broga for dessert. Flatline with the fly by on his way to the office, signaling it was 5.30 and time to begin. Short Mosey to the bus loop to warm the aching muscles. Warmarama included SSH’s, DQ’s, Heli’s, Freddie Mercuries, Cherry Pickers, & LBC’s. THE THANG: COP 1: Triple Check: Finding 2 or 3 of your closest friends. 1 person runs the loop, 2nd: Balls to the wall (or inverted for a change of scenery), 3rd…

YHC asked DTH earlier in the week to hijack the Q in order to celebrate. 8 Hard Chargers arrived on time, 2 slightly tardy, and Doublemint had to help YHC with time….the antique Nike Watch died. 0530….time to mosey. Down the hill to the cul-de-sac. COP….x45 SSH, x 4 forward, x 5 backward arm circles, x 21 Crunchy Frogs, x 21 Flutter Kicks……..and enough, time to get started. Mosey to light pole with an estimated 100 yards in front of use. The Millenial: Run 100 yards and perform set exercise for 100 reps. Then repeat, ten times. First PAX member…

The clock struck 5:30 when YHC was informed that much to his surprise, he had the Q. Commence improvisational beatdown. Mosey to the flagpoles for 45 minutes of side straddle hops. Done and done. Actually just 30 or so SSH. Don Quixotes, dead man hangs, cherry pickers, imperial squat walkers, LBCs and mirkins not necessarily in that order. Finish with a minute elbow plank. Triple check: flagpole smokers, Carolina dry docks and a long loop. Bear crawl 75 yards down the sidewalk and down the stairs. Lunges the length of the long rail. 11s at each light to the cul…

The white hot embers of the Forge welcomed 10 veteran Gloom warriors and one VMI grad FNG to refine their metal under the steady hand of the good Dr Tryhard. Here follows the tale of shed slag and hardened iron. The THANG: COP #1: Mosey to the School’s Grassy Courtyard and circle upWelcome & F3 DisclaimerSSH x20 ICR.Soldiers x10 ICDQ’s x10 ICx20 DK’s OYOCopperhead Squats x10 ICImp Walkers x10 ICCherry Pickers x10 ICx20 DK’s OYODancing Bears x10 ICLeg-Up Merkins x10 IC (x5 each side)x20 DK’s OYOHeels to Heaven x10 ICOblique LBC’s x10 IC ea side COP #2: Mosey around to…

A dozen pillars of the F3 community assembled in Bon Air for another exercise themed get together that we like to call The Forge. With humidity on the rise, this was sure to be a sweatfest that is talked about for years to come. Mosey to the lower circle for Warm-Ups- LBC’s -Alabama Prom Dates-Incline Merkins-Lunge Walks -Walking Russian Soldiers-Walking Drunken Hillbillies (The next big thing in F3) -Walking Helicopters-Walking Arm Circles Mosey to the hill for Exercise One: Partner Hill BearpiesOne man does Bearpies up the hill, Partner runs to the light post and back and takes his place,…