The Forge

Preamble:

This VQ came together with a simple goal: build a challenging, full-body workout that hits power, speed, agility, explosiveness, core, and cardio—and does it in a way that keeps every HIM moving with purpose. The stations were organized to maximize time and flow so there’s no dead space, just clean transitions. Exercises were paired intentionally (power + core, agility + strength, endurance + coordination) to hit every major muscle group without bottlenecks. The result is The Forge: a 9-station partner circuit that’s scalable for all and built for those pursuing peak performance. Designed to be partner-focused: complete the work as a team, push and encourage one another, and drive each other harder and farther than you would alone. Today was about showing up, working hard, and letting the heat of the forge bring out the inner athlete in all of us.

Warm-O-Rama:

(~7 min) Introduction; Mosey from parking lot to the lower soccer field; SSH – 10; Weed Pickers – 10; Willie Mays Hayes – 6 each side;  toe touches; Quad Pulls; Runner’s Stretch (Calf); Michael Phelps – OYO

The Thang:

The Forge” (Partner Circuit) (~38 min)

After brief intro Pax partnered up and got after it. Each station had instruction card with exercises and rep and how to rotate. Partner A did one exercise and partner B did the other. Once started Pax kept rotating exercises until time expired. (Glow sticks were used to designate the flow and direction to each station)

Format: 9 stations • 4:00 per station. rotate at timer and instantly start next station.

1. Speed Hurdles (multi-drill sequence)  &  Merkins (15) – rotate at completion of Merkins (repeat)
2. Speed Ladder & Big Boys sit-ups (15) –rotate at completion of  BBS (repeat)
3. Cone Square & Burpees (5) – sprint/shuffle/backpedal loop: rotate at completion of  Burpees (repeat)
4. W-Drill (sprint and back pedal) & Heels to Heaven (20) –rotate at completion of  heals to heaven (repeat)
5. Partner Resistance Sprint (20yds) & Thrusters (15) – harness sprint with partner resistance- switch and then  cinder Thrusters together.
6. Tractor Tire Flips (10yd down and 10 yd back) & American Hammers – switch at completion of tire flip
7. Sledgehammer & Bear/Crawl Bear (15 yds) – strike tire with sledge hammer continuously; partner bear crawl 15 yds and crawl bear back. Switch on bear crawl completion 
8. Vertical Jumps & Wolverines (5) –used metal picnic table for jumps. Switched at completion of wolverines
9. Battle Rope & Lunges (20 EZ count) –battle rope until switch; switch at completion of 20 lunges

Timing worked out great- All pax got through each station. At completion of last round all pax moseyed back to the flag for COT right on time.

COT:

Count → 12

Name-o-Rama 

Prayer Requests: Fauci & Ditchwitch: step-mom in radiation for breast cancer; Gutter Ball: mother-in-law recovering from brain tumor surgery; radiation to follow; Durty Nelly: marriage and family; Dumpster: surgery recovery

Thought of the Day: Watch the Movie, Not Just the Mirror”

“Today, take a few quiet minutes and review your life from the outside, like you’re watching a movie. Look past the surface and try to see what others see—in every role: husband, father, son, brother, employee/employer, and Christian/church member. Don’t just check the mirror (where we often like what we see); look at the picture that sometimes reveals the flaws the mirror hides. Ask: Are my relationships healthy—from my actions and from how others’ actions affect me? Am I living according to God’s plan and direction or skimming the surface?

Prayer and Pledge to close.

Naked-Man Moleskin:

Appreciation: The last couple months in F3 have been transformative. The fellowship and encouragement are incredible. The workouts are intense and driving dramatic gains, and the fellowship + faith creates the kind of consistency that keeps me hungry for more. Grateful to be part of this brotherhood.

Honored to lead my VQ—the partner energy made The Forge better than the blueprint. Really appreciate everyone coming out!

The Forge stayed hot because the PAX brought the heat—accountability and encouragement were elite.

Big thanks To Ditch-Witch for helping setup, and everyone for warm o Rama cues.

Appreciate the help packing everything up

Keep sharpening: invite an FNG, tag a brother who’s drifted, and keep accelerating.