Eight SOJ stalwarts rolled up to the Forge locked and loaded, and here’s how it went down: Warmarama: Mosey to the front traffic loop for SSH x 20, DQ x 10, Russian Soldiers x 15, Freddy Mercuries x 20, APDs x 15, Hello Dollies x 20, Carolina Dry Docks x 10. The THANG: Mosey to amphitheater for 11s (1x Imperial Squat Walker, bear crawl across the grass to the steps, 10 x dips, lunge back, repeato)Mosey to the loading dock for a Triple Check (Pax 1: run to first light pole and back, PAX 2: donkey kicks, PAX 3: heels…

An SOJ squadron emerged from the mirky gloom to plant the flag of victory on a new day’s inception. Here’s why we’re all walking a little funny today… The THANG: COP #1: Warmerama down to the Culdesac, stopping at each light to alternate x10 Ball Dippers with x10 MerkinsCircle up for variable DTH reps IC COP #2: Bernie back up to the Handicap Rails, stopping for three high quality squats at each lightOver/Unders on the Hadicap Rail x20 COP #2: TEAM DORA at the Shoulder GymTeams of 3 or 4 rotate exercisesTwo guys on the rails cranking out reps with…

Six Chiseled SOJ Stallions ascended on the Forge to see what YHC had in store this sunny and 70 degree morning. This is what was rumored to have occured. Bear Crawl Buy In on the hills. Bear Crawl Up, Lunge across, Crawl Bear down, Broad Jump across. Continue on 3 hills. Mosey around bus loop for Warmarama. DQ’s, Dead Man Hang, Arm Circles, LBC’s, Dr. W’s. Time for Triple Check against the wall. Balls to the Wall, Peoples Chair, Timer around the circle. Mosey to the Amphitheater. Along the way stop at the hill for Clockwork Merkins, a fan favorite.…

Six warriors, pure and true, embraced the rain for something new. With every breath precious, and precious time finite, these warriors of the gloom dug deep and won the fight: The THANG: WARMERAMA: Parking Lot LoopCircle up for Variable IC RepsParking Lot Loop with movement exercisesComplete one set of BLIMPS: x5 Burpees, x10 Lunges (ea leg), x15 Imperial Walkers (2-ct), x20 Merkins, x25 Pole-Smokers, x30 SquatsNote: YHC chose to replace the usual x25 Plank Jacks with x25 Pole-Smokers, which in the absence of poles was simply leg lifts (hands under tail) BLIMPS FIELD TRIP: Run a loop through YHC’s “Oxford” neighborhood,…

The first Q for YHC in over a year and five studs showed up to join in. The beat down went as follows:Run to bottom of hill to circle for warm up. DQ’s, Helicopters, Smurf Jacks, Russian Soldiers, OYO 20 2 count Mountain Climbers, 15 Carolina dry docks, 10 Burpees.Mosey over to first light pole. Goal is to use every light pole all the way up the Hill to Forest Hill Rd. A leap frog is in order. Partner 1 performs 5 Merkins, while partner 2 runs to next light pole and gets in plank position. Partner one completes Merkins,…

6 Forge All-Stars ignored the weather report and showed up ready to put in some work. Don’t tell us its not worth tryin’ for – you would be wrong. Here is a brief summary for your viewing pleasure:Mosey to the elementary school for Warm Up:Russian Soldiers, Imperial Walkers, Helicopters, Cherry Pickers, Dead Man Hang, Don Quixotes. Mosey to the lower parking lot for Exercise One: We tried out some potentially off-the-Exicon moves – basically just making crap up. Rd 1: Lt. Dan Walks the Plank aka “Angry Lt. Dans”Lunge walk, squat, fall forward for 5 plank plank jacks. Move across…

And just like that, RVA’s sweaty mistress of humidity has departed, leaving a bedraggled summer PAX lapping up the sweet cool air of freedom. Here follows the tale of eight vets and one FNG, invigorated with the first taste of Autumn, digging deep to overcome the flesh: The THANG: COP #1: Mosey a couple parking lot loops with moving exercisesCircle up for F3 Welcome & DisclaimerVariable IC exercises to get blood pumping to all the necessary parts Donkey Kickoffs to close 5–>20 COP #2: Mosey another couple lots to end up down at the Tooth Fairy stairsLINDSEY:Dips at the bottom 30–>10Tooth…

Four sweaty gloom vets (yes, sweaty before it even began) posted to the Forge for a scenic tour, as follows: The THANG: WARMERAMA: Mosey down South Coleman to the culdesac for a well rounded DTH full body warmerama IC THE TOUR: Circuit the entire AO, stopping at every light post to complete called repsThe bottom: Alternate x10 Merkins with x10 Squats(GARBAGE PLATE was kind enough join us at this point having already toured the entire AO looking for us)The Hill: Bernie up the hill stopping for x10 WWII alternated with x10 Mtn ClimbersThe Parking Lot: x5 Burpees alternated with x10…

6 LPGA want-to-be’s showed up to a Forge beatdown knowing not what was in store for them. According to the off color, color man this is what went down. Mosey / try to out run GP coming in hot COP – DQ’s, Helicopters, Weed Pickers, Russian Soldiers, Imperial Walkers Mosey to the back of the school at the bottom of the steps Crab Cakes and LBC’s, Box Jump to the top Find 12 (cheep Wal Mart) Frisbees take one and write your name on the painters tape on the bottom. YHC will pick an object (as the flag) for each…