Category: The Forge

A VQ and Lessons in Teamwork

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Eagle Claw's VQ!!!
WARMUP:
Eagle Claw led. Start right at COT, no mosey, circle up for:

  • 20 SSH
  • 10 WM
  • 10 IW
  • 10 MNC
  • 10 cherry pickers

Everything 4 count as usual. Then mosey over to the nearby Grace Presbyterian Church for the following:

THE THANG:
Part 1 – Ring of Fire:
Designed by Eagle Claw, led by both him and NASA
In the half of the parking lot closest to the church, we had 8 cones set up in a loop/ring, each about 15 yards apart, each with an exercise, in this order:

  • 15 burpees
  • 20 merkins
  • 20 big boy sit-ups
  • 25 LSS
  • 25 mtn climbers 2 ct
  • 20 lunge 2 ct
  • 25 LBC
  • 20 CDD

These are minimum rep counts. Each person picked a cone (with 6 PAX, 2 were left open). Do the exercise, then alternate duck walk or bear crawl to next cone.
The catch – NOBODY could move forward until the last person is done their minimum rep count they were on. Until the last person shouted "done!", everyone kept doing the exercise at hand, exceeding minimum rep counts. We all did 2 complete rounds as a group. The burpees and 2ct lunges were our 6s that kept the team together as a unit, but we all pushed together. Solid work.

Part 2 – DORA:
Eagle Claw designed, mainly NASA led. Mosey over to the parking lot behind Red Bowl, starting point was the corner of the back lot closest to Stockbridge Dr. Partner up. Run was from the start out past the RB dumpster to the end of that building and back. Exercise reps were cut due to time:

  • 50 merkins (was 100)
  • 100 LBC (was 200)
  • 150 LSS (was 300)

Dumpster did not stank no where near as bad as we expected it would! Great efforts by everyone!
We finished with a couple minutes to spare. Back to COT.
MARY:
Eagle Claw led – 1 minute of hello dollys
ANNOUNCEMENTS:
Read your newsletter, get involved. If you see something that is your D2X, get behind it, EH some guys. and make it happen. Freed to lead! This is exactly how ALL of the things we see in the newsletter as well as F3 organized CSAUPs came about.
COT:
A LOT lifted up by everyone! A great COT session.

NMM:
This was designed to be lessons in teamwork:

  • RING OF FIRE: The team, large or small, is only as strong and fast as the last person in line. The team doesn't move forward as a collective group until everyone is done doing their work. You can choose to get out way ahead, focusing on personal gain, but then you leave the rest of your team behind.
  • DORA: When you are paired with someone to complete a set of tasks, you both should be putting in the same level of effort. Slacking on your part will only put more load on your partner, which over time could drive you two apart. Equal efforts keeps the partnership strong.

Eagle Claw is off to spread his wings and follow his passions at The Citadel. Thank you to all the PAX who have poured the 3 Fs, wisdom, motivations, and encouragements into him. You all have made him a better person because of it. I cannot thank you all enough. Love you all. Blessings and SYITG.
-NASA

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Old school hard work

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WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.

THE THANG: DORA

100 merkins

200 big boys

300 SSH

Run up hil to fire station and back.

Moseyed back near COT and grabbed a rock. Then completed

100 broad jumps
75 thrusters
50 over head squats
25 burpees

Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.

MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news

COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.

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Old school hard work

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WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.

THE THANG: DORA

100 merkins

200 big boys

300 SSH

Run up hil to fire station and back.

Moseyed back near COT and grabbed a rock. Then completed

100 broad jumps
75 thrusters
50 over head squats
25 burpees

Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.

MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news

COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.

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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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