Category: The Forge

Taser!

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WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national.

THE THANG:
Thang 1: 7’s
Merkins at the bottom of the “hill” (in parking lot )- NUR to stop sign at the top- jump squats at the top – run back down

Wall sit for some recovery

Mosey to middle of the lot for 4 corners around the islands

Thang 2: 4 corners
Corner 1: shoulder taps
MOT = shuffle L
Corner 2: squats
MOT = karaoke L
Corner 3: mountain climbers
MOT = shuffle R
Corner 4: LBC’s
MOT = karaoke R
Rep count = 20
Completed 4rounds

Had time so added a few mins of yoga/plank sequence moving through: down dog – plank – 6 inches – up dog – side planks – Superman’s

Mosey Back to the wall, where everyone held a wall sit and we took turns stepping out for two burpees.

Mosey back to flag for Mary

MARY: flutters, Freddie mercuries, plank toe-touches, big boy sit-ups

ANNOUNCEMENTS:
#ao-la-grama – lawn service for fort mill care center. Contact Sofrito or check 2F

Bethel men’s shelter next week: signup in slack or contact Float Bridge

American Heart walk – contact sasquatch

COT: yes

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Prison Break

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Lap around the parking lot, back to the parking spaces behind COT. Each Pax stayed inside there parking space and performed a series of exercises. Once completed, we ran a lap and began another set of exercises. The exercises were the following: SSHs, curb hops, Mike Tyson’s, bear crawl, crawl bear. Grave diggers, and CDDs.
We had some time left over at the end to do some stone exercises 1 minute of each: curls, overhead press, and squat thrusters.
Back to COT.

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10 Days to School

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WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs
THE THANG:
Backblast – The Forge
Q: Jason
Workout: Ladder to 10
Distance: Just under 4 miles
Great work by everyone who showed up at The Forge this morning. The focus was simple: keep moving, build the volume, and embrace the cumulative fatigue.
We tackled a progressive ladder workout. After each round, we ran a lap before adding the next movement. Every round started back at the beginning of the ladder, so the reps steadily accumulated while the legs never got much of a break.
The Ladder

  • 1 Jump Squat
  • 2 Lunges
  • 3 Squats
  • 4 Burpees
  • 5 Merkins
  • 6 Big Boys
  • 7 LBCs
  • 8 Carolina Dry Docks
  • 9 Mountain Climbers
  • 10 Side-Straddle Hops (SSH)

Format

  • Round 1: 1 Jump Squat → Run a lap
  • Round 2: 1 Jump Squat + 2 Lunges → Run a lap
  • Round 3: 1 Jump Squat + 2 Lunges + 3 Squats → Run a lap
  • Continued adding one exercise each round until completing all 10 movements.

By the end, we had logged 10 laps for just under 4 miles, while knocking out a full-body beatdown that challenged the legs, core, chest, shoulders, and lungs.
Totals Completed

  • 10 Jump Squats
  • 18 Lunges
  • 24 Squats
  • 28 Burpees
  • 30 Merkins
  • 30 Big Boys
  • 28 LBCs
  • 24 Carolina Dry Docks
  • 18 Mountain Climbers
  • 10 SSH

Message of the Day (MOTD):
Big goals aren’t accomplished in one giant leap—they’re built one step, one rep, and one lap at a time. Consistency compounds. Keep showing up, trust the process, and before long you’ll look back and realize you’ve gone farther than you ever thought possible.
Thanks to all the HIMs who pushed the pace, encouraged one another, and made The Forge stronger this morning.
It was an honor to lead. Aye!
MARY:
ANNOUNCEMENTS:
COT:

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Partners in the Gloom

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WARMUP: little COP for warm up with 4-6 exercises and 1burpee for Slapshot
THE THANG:
Mosey to apartments and lunge 50 yards
Mosey to Tiny Time day care for some DORA
Lots of stops along the way for Monkey Humpers
Mosey to Grace Presbyterian parking lot for a made up madness
Partner 100 Big Boys while partner runs 50 yards and does 10 merkins

Wrap up with partner hand slap merkins leg raises 3 rounds

Mosey to COT

MARY: she a fine girl
ANNOUNCEMENTS:
FNG Mongoose named for drag racing interests
COT:
Was very moist today

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Bat-flippin’ Pharaoh

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WARMUP: dynamic plank + broga
THE THANG: partner work:
Set 1: sit-up get up with partner pull assist x12 AND partner merkins
Set 2: side plank on curb partner jump over x12 AND partner leg throws x12
Set 3: partner sled push to curb each person AND wheelbarrow shoulder taps x12
Run ~150m loop, 1 curb burpee and 10 SSH on repeat until 6 is in

Repeat all that 3x

MARY: circle up, alternate pax choice abs with choice reps AND supermans x6
ANNOUNCEMENTS: newsletter
COT: names FNG

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Carrying the burdens

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WARMUP: Disclaimer announced and off to Grace Presbyterian lot

Plank until all pax arrived and moved into exercises
Windmills x 10 I/C
Cherry pickers x 10 I/C
Imperial walkers x 10 I/C
Hillbilly Walkers x 10 I/C
Merkins x 11 I/C
Honeymooners and Down Dogs
Shoulder Taps x 10 I/C
Down Dog, hands to feet
Rise and recover

THE THANG:

At the picnic tables, the following:
20 squats – ass to bench
20 incline merkins

15 squats – ass to bench
15 incline merkins

10 step ups each leg
10 incline merkins

Stand on the bench – reflect on whose shoulders we stand. Who loved us enough to get us out here and/or help you get to where you are in life? Go and thank them out loud.

YHC realized it had been exactly one year since my last Q at this site. A recycled weinke made a partial appearance, ladder style

Perform the first exercise in the sequence, the run to the church turnaround and back, add an exercise each time until completing 6 rounds, drop the exercise with the fewest reps each round thereafter.

5 burpees
10 diamond merkins
15 wide arm merkins
20 lunges – 10 each leg
25 squats
30 seal jacks

At 0555 PAX stopped where they were and proceeded back toward COT

The question pondered was to come up with one thing you’re carrying that, if shared, would make it feel lighter.

MARY: Time for dying cockroaches I/C

ANNOUNCEMENTS: Always – read your newsletter too.

COT: The challenges were shared and shoulders hopefully a bit lighter as a result.

NMM: The F3 community is one that has blessed YHC and many others. We walk along side one another so that we each know life is most meaningful when shared with others, the good, the bad and everything in between. YHC learned a few things today in COT and am grateful to those who posted and shared what they did.

May the sharing of our challenges help us realize we aren’t alone and that we can navigate life best with others rather than in isolation.

Thanks for the call, Sweet Baby Ray.

Gratefully,
Cyclops

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250th Birthday Party

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WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers

THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA

MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.

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1775

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins

Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT:

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Forged…for Sprinting

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WARMUP: We charted a lap around the parking lot and completed a few warmup exercises.
THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not stop short. Don't run 45 yards to a target 50 yards away. 5yds doesn't seem like much but what happens when you get used to not completing the job?

Stop 1: The circle on the other side of the apartment complex.
Jump Squats, Low Slooooow Squats, Lunge walk around the circle.
Stop 2: Fire Station
Mountain Climbers, Shoulder Taps, Slow Peter Parkers
Run back to the circle.

Sprint to the top of the hill (160)

Run to Grace Presbyterian Church
5 Burpees, Unweighted Simbas(?), Slow Dying Cockroaches, 3 Burpees

Run to O'Reilly Auto Parts
Hand Release Merkins, Bear Crawl in cadence, Curb dips, Crawl bear back, Slow Carolina Dry Dock

Run to Dollar Store
Sprint the straightaway, Mountain Climbers
Spring back, American Hammers
Sprint out again, Jump Squats

MARY: See above
ANNOUNCEMENTS: Bethel Service, 4th of July Convergence
COT: No doubt.

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