Category: The Forge

Pirate Party

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WARMUP: Mosey around for some awesome smells – while enjoying the smells on the backside of teeter – butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter.
THE THANG: Start with 11s in the front parking lot – merkins and jump squats. Once completed, grab a rock (next to pilates place) and complete the following – 25 curls, 25 chest presses w/ flutters, 20 curls, 20 chest presses w/ flutters, 15 curls, 15 tricep extensions, 15 chest presses, 10 curls, 10 tricep ext., 10 chest presses, 5 squat thrusters, 5 curls, 5 tricep ext., 5 chest presses. Return rock and mosey to side of teeter for wall work. Hold seated position while the ends of the line bear crawl to the concrete, 2 merkins, and crawl bear back. Reset to seated position and do the same thing but broad jump, merkins, and broad jump back. Mosey to back of teeter – wind sprints in groups of 4. We completed these 3 times with a round of nur at the end. Mosey back to COT, hold plank until 6 am.
2 ruckers as well
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the horn

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Little bit more

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Arrived on the scene early so I could mosey around the grounds and firm up my plans for the workout. Good thing to because during the pre-mosey had to alter my route and hit the gas station to make a deposit. Left feeling a little lighter and made it back to COT with a couple minutes to spare. Go time baby ( for the 2nd time )!

WARMUP: Recently posted at a Slapshot Q so borrowed this one from him. If you read this @UQ50TPDLH just know I had to 1 up you my friend by adding a rep, because 6 is not good enough man, we needed 7 reps ( SomethingAboutMary reference-hahaha ). Below was done at COT:
5 min EMOM
7 HR Merkins
7 Squats
7 Burpees

THE THANG: After the warm-up was complete we moseyed around Harris Teeter parking lot and traveled to the back of the store making it all the way around to the backside of Red Bowl where we found a strip of parking spaces to perform our Paula Abdul routine.
Bear Crawl 2 parking space lines forward, complete 2 merkins
Crawl Bear 1 parking space line backward, complete 1 merkin
Started from an island and the finish line was the next island. Mainframe finished first and ended the misery for the rest of us.
Upon completion asked the PAX to perform 1 set of Merkins to failure. Everyone shared their number, again, Mainframe was the King, that dude is a beast.

From the backside of Red Bowl we traveled across the street to the church where there is a nice, covered area with plenty of benches. Time to trash the legs.
PAX were asked to complete 15-10-5 reps – each leg – of the following exercises: Step-ups & BSSs
Upon completion we partnered up to spend some time under tension.
1 partner holds Al Gore while the other partner completes 10 jump squats. Keep trading places until you complete an accumulative rep count of 100 jump squats.

From there we moseyed back to the main grounds area and found a smooth surface near a set dumpsters ( can't remember the store next to the dumpsters ). Perfect for a Jack Webb core routine.
1 count exercise was BBSs
4 count exercise was Flutter Kicks ( count 1 leg )
1 count completes at 10 and 4 count completes at 40.
Upon completion asked the PAX to hold a 2 minute high plank.

From there needed to kill 2 minutes so we moseyed around the Harris Teeter parking lot and back to COT right on time. Theme of this workout was to give a little more when you already completed a difficult task. The little more you have to give is not for yourself, but for those who count on you, who need you. You always have a little bit left in the tank to give gents!

MARY: No time for her!

ANNOUNCEMENTS: Read your NL!

COT: STK!

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80 is the number at Slow Burn for Flounder!

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WARMUP: Intro from DD, the boot campers went with Grassy on a mosey. 1st station was 20 SSH, 20 WindMills, 20 produce pickers, and 20 Loe Slow Squats. Mosey to station 2 behind Lowes for 20 MNC, 20 Micheal Phelps, 20 Emp Walkers and 20 HBW. Then to station 3 behind the other side of Lowes. 10 merkins 4 count, 20 MClimbers, 10 CDD 4 count, and 20 LBC. Mixed in some down and up dog.
THE THANG: Mosey to the tire company. DORA by 80s. Partner up for 80 Burpees, 160 and 240 squats.
MARY: Mosey back to COT with everyone else for 20 Hamers, 20 Flutters, 20 big boys and Flounder hurdles stretches
ANNOUNCEMENTS: Read news letter
COT: praying for 80 years for Flounder the Legend!

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Leave No Stone Unturned

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We had six at the Forge this morning. Started with a mosey around the parking lot before doing the typical warmups.
Next a modified DORA, same counts with different exercises added bonus with a large rock. Curls, overhead press, and flutters. Once completed, we ran to the back of the tire store for a set of step ups, erkins, and dips. We continued around the back of HT. Completed a sidewalk shuffle and walk sit.
Back to the front of the building where we began the workout. We finished with a man maker ladder. Partner 1 performed the man makers while Partner 2 ran. Flip flop
Back to COT.

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Cherie Berry at The Forge

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15 men started the day with enough elevator work to make Cherie Berry proud. Here’s what we did.
 
Warm Up

  • 10 Low Slow Squats (IC)
  • 10 Plank Jacks (IC)
  • 10 Mountain Climbers (IC)
  • 10 SSHs (IC)

 
The Thang
Mosey to upper triangle lot

  • Corner 1: 20 American Hammers
  • Corner 2: 20 American Hammers, 20 Carolina Dry Docks
  • Corner 3: 20 American Hammers, 20 Carolina Dry Docks, 20 Flutters

 
Mosey to lower HT lot

  • Add 1 Merkin per island (12 stops, 78 total)
  • Add 1 Squat per island (12 stops, 78 total)
  • Add 1 Big Boy per island (12 stops, 78 total)
  • Add 1 Calf Raise per island (12 stops, 78 total)
  • Add 1 Alternating Shoulder Tap per island (12 stops, 78 total)

 
Mosey to HT Wall

  • 10 Wall LBCs (IC)
  • 10 Wall Deep Lunges
  • 10 Australian Mountain Climbers (IC)

 
Mosey to upper triangle lot

  • Corner 1: 5 Burpees
  • Corner 2: 10 Burpees
  • Corner 3: 5 Burpees
  • COT: 10 Burpees

 
NMM
We never know what someone is going through. Could be divorce, a health scare, loss of a loved one, inability to pay rent, loss of a job, or mental, physical, or emotional stress. Sometimes life hits you hard and you just need someone to listen and support. That’s what F3 is all about. Sure, we could all get a good workout at Burn Bootcamp (shoutout to the coach across the parking lot yelling “encouragement” to her class). We might even have a bit of fellowship with our coworkers. But when life gets hard, most people lack a support system to help them get through it. F3 has been that support system for thousands of men worldwide. But that support system can only help if you share your burdens. Get to know the men around you in COT. Build those relationships that carry you in the hard times and celebrate with you in the good times. You never know when life will get hard, but it sure helps to have friends to get you through.
 
-IJ

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Leave No Stone Unturned

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We had six at the Forge this morning. Started with a mosey around the parking lot before doing the typical warmups.
Next a modified DORA, same counts with different exercises added bonus with a large rock. Curls, overhead press, and flutters. Once completed, we ran to the back of the tire store for a set of step ups, erkins, and dips. We continued around the back of HT. Completed a sidewalk shuffle and walk sit.
Back to the front of the building where we began the workout. We finished with a man maker ladder. Partner 1 performed the man makers while Partner 2 ran. Flip flop
Back to COT.

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Bi’s & Tri’s

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WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for – SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc.
THE THANG: Using the bench at sonic and the opposite end of the parking lot we completed 25 dips, ran to other end and completed 25 LBCs. Then 20 dips, 20 LBCs, 15 and 15 and so forth until completion. After that we completed several exercises on the benches – step ups, inclined merkins, declined merkins, and more dips. Mosey back towards parking lot. Find a rock of your own choosing – 25 curls, 25 flutters w/ chest press, 20 and 20, 15 and 15, and so on until completion. After that we completed several rounds of overhead press, tricep extensions and additional curls. Run to end of HT for wall sits, several rounds with arm exercises. Mosey to COT.
MARY: N/A
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and praises

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Pre-Snowmageddon

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WARMUP: We did The Fort Standard mosey, SSH, both the walkers, windmills, cherry pickers, Toy Soldiers, Down Dog, Honeymooner, and Plank to toe touches.

THE THANG: Declinator
Starting at 10, working down to 1, Squats, LBC, Dips, Mountain Climbers, and Flying Squirrels.

After each group take a lap around the church parking lot.

MARY: Round the horn calling out your favorites

COT: There was a COT

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