Author: Dr Tryhard

  • GTE Training Under the Log

    Seven steel-swolt studs answered the call to GTE-train under the log and speed ruck the hills. Our FNG loved it so much he’s joining us for GrowRuck! 🔥💪

    The THANG:    Exit our beloved AO The Forge and bee line for YHC’s house, taking the woods trial loop all the way around, caught on the game trail camera, and into YHC’s back yard where we discovered a handsome 12’ spruce log “, freshly washed by the rain. Safe-lift instructions were provided for four PAX to lift and shoulder the behemoth. March around the perimeter of the property, switching out PAX half-way around, and return the log to the shed area. Take off for a speed-ruck around the neighborhood, hitting all the big hills, sometimes in Bernie, and stopping periodically for squats to keep everyone together. At one point YHC made a wrong turn and we ended up in a culdesac, and coined the term CulDeSquats. Our FNG is the older brother of Figo, named Hugo, and also loves soccer, so was given the nickname HAT TRICK! A lot of enthusiasm oozing from that man – really amazing to see him light up among the company of F3 brothers doing hard things – and he’s now planning to join us for GTE-74!!! God is at work, and I am HERE FOR IT! Let’s keep training brothers. Yours AYE! ~DTH

    BTTF for COT:

    • Counterama # 7
    • Namerama (welcome HAT TRICK!)
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    1. MUDGEAR ORDERS OPEN FOR F3RVA SWAG! 
    2. IRON PAX at Timberwolf weekly
    3. 9/16 – Bronco VQ at Ruckhenge
    4. 9/16 – The Crossing RESTARTS! 
    5. SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)

  • Smorgasborg Smokefest

    14 ring-bearing abb-smoking ball-smacking heroes of the gloom showed up to a 90’s alt rock smokefest at The Forge. Here’s how we conquered the day even before our highlighter sunrise coffeerama: 

    The THANG: 

    WARMERAMA NEW GLORY LAP + RINGS:

    • Welcome & Disclaimer
    • Collect SF’s cockrings from his truck
    • x10 Burpees at the Flag
    • x5 HRM’s at each of 4 light poles going down Love Hill
    • Bear Crawl halfway handicap ramp
    • Lunge walk second half
    • x20 Rail Jerkins
    • Nod to Snuff tackling the Grand Tetons, let’s get up Mount Chaplain!
    • x5 Burpees at bottom lot
    • x10 Ball Dippers (2-ct) at the next level
    • x15 Heels-2-Heaven at the next
    • x20 Squats at the next
    • x25 Mtn Climbers (2-ct) at the next
    • x30 WWII’s at the Top
    • Return rings

    RONALDO’s 11-PACK ABBS:

    • Mosey over to the SWEAT LODGE
    • MUSIC BLASTING, 45 SECONDS OF EACH OF THE FOLLOWING REPS, NONSTOP 
    • 1. Freddie Mercury’s
    • 2. Dying Cockroaches
    • 3. Plank Alt Leg Raises
    • 4. Freddie M’s
    • 5. Dying Roaches
    • 6. Plank Shoulder Taps
    • 7. Kimchi Twists
    • 8. Boat Pose
    • 9. K.Twists
    • 10. Boat Pose
    • 11. Mike Tysons

    IF YOU CAN DUCK A WRENCH:

    • Mosey down to the Tennis Courts
    • PAX split into two teams for Dodgeball on the Tennis Court
    • x5 Burpee Penalty for getting hit or having your ball caught
    • PAX on the sideline do either Squats or WWII’s while waiting – can re-enter game if name called because a team mate catches opposing player’s ball
    • x2 Games played

    Mosey BTTF:

    • Bernie up Love Hill
    • Circle up at the Flag for the F3 Review – with just a couple penalty burpees awarded

    COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Great big handsome PAX for another original DTH sweatfest. Appreciate Senior Frog bringing his rings to make a New Glory warmerama into something awkwardly challenging. The abb-fest was very challenging as well – clearly a fast track to Ronoldo’s ripped abbs. Dodgeball ball was a little tricky in the dark – YHC didn’t even see Snip’s 90mph fast throw in the first 10 seconds of the game until the ol Left nad was notably knocked. Lots of extra credit on the sidelines for YHC. No clear winners today but it appeared to be a fun time, so that means we’re all winners…right? Prayers for Snuff as he climbs to the top of the Grand Tetons this morning. Awesome coffeerama hang after with iced coffee and majestic sunrise. LOVE this cooler weather. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    1. PRE-OREDS OPEN FOR F3RVA SWAG! 
    2. 9/11 – Alamo Night Ruck
    3. 9/13 – OTB Ruck – GTE Training & Gear Check
    4. 9/16 – Bronco VQ at Ruckhenge
    5. SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)

  • FNG Fest Family Ruck

    A perfect sherbert sunrise welcomed x10 NOS family ruckers for an adventure beyond the railroad tracks. The usual F3 Welcome & Disclaimer was provided and the three boys took off in the lead – and pretty much stayed ahead the entire 2-3 mile ruck. All the trails were freshly washed out by yesterday’s heavy rain, and LOTS of puddles available for jumping over (and in). We also found and conquered the woods volcano, suggested as a possible burial mound of the ancient race of Bon Air natives. Bug push toward the end to catch a sighting of the train we heard in the distance, but it evaded us. Next time! Well done to all the PAX and special welcome to Heisenberg’s two younger kids – now nicknamed BUNSEN and MERCURY! And also big welcome to Bronco’s wife, now COWGIRL (🤠), and son nicknamed COLT. Awesome group! Planning to try and make this a more regular thing in NOS. Let’s GOOO!  Yours AYE! ~DTH

    BTTF for COT:

    • Counterama # 10
    • Namerama (x4 FNG’s!)
    • Announcerama (see Below)
    • Closing Prayer

    Announcements (SEE SLACK!)

    1. 9/7 – 0700 Labor Day Convergence at Forrest Hill Park
    2. 9/11 – Alamo Night Ruck
    3. 9/13 – OTB Ruck – GTE Training & Gear Check
    4. 9/16 – Bronco VQ at Ruckhenge
    5. SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)

  • Hard Men Do Hard Things

    (Now 8?) HIM’s accepted the challenge to get under the log for an hour ruck through the hills of Larus Park. An additional 30# KB was brought to share around. It was great to have our Site Q SABLE back from his Euro/Afro travels and also a delight to welcome House Party back to the gloom after a knee-resting hiatus. Just under 3 miles completed with regular stops to switch coupons and get in some deep squats. The coupons were also momentarily set down for a jog to the bottom of Love Hill and Bernie back up. Solid burn for the legs and shoulders today. Thx for letting me lead brothers. Yours AYE! ~Dr Tryhard

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – centered on Gratitude

    Announcements (SEE SLACK!)

    • Summer Tour ONGOING
    • 8/21 – Satan’s Hill HOT ONES challenge
    • 8/27 – Heisenberg VQ
    • 8/28 – 6p SNUFF’s Family Pool Party
    • 8/29 – LWoods “LIVE Food Distribution” 
    • 8/30 – OTB Dealer Ruck
    • 9/7 – Labor Day Convergence
    • 9/11 – Alamo Night Ruck
    • SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)
    • Monthly: Breaking Bread, Bridge

  • AMRAP Shoulder Smoker

    Seven swingers juggled huge bells and YHC’s hefty caber to start the week off with a bang. Here’s what the rest of you missed:

    The THANG: 

    WARMERAMA: 

    • MUSIC ON (christian rap artist “KB” suggested by my M ….not bad… if you like rap…)
    • Mosey WITH BELLS around the loop and down Love Hill with various movements en route
    • Circle up for a collection of KB-swinging Warm-up Reps

    AMRAP SHOULDER BURNOUT:

    • x6 Kneeling Curl + Horizontal Press
    • x6 Halos (3 ea side)
    • x10 Crush Press (squeeze bell between hands then press overhead)
    • x6 High Pulls (handle held in both hands pulling from goin to forehead)
    • x10 Around the World (LT then RT)
    • x10 Hydraulic KB’s (Plank Alt Hands on Bell)
    • x10 KB Pushups
    https://www.facebook.com/share/v/19BLbkiHwf/

    THE THANG:

    • Complete the above AMRAP x1
    • Carry caber/bells/rucks up Love Hill, switch at the top and carry back down
    • CHANGE THE MUSIC! Rap just isn’t my thing, even if it’s Christian, even if it’s “KB” for a Kettlebell workout. Snuff prompted PEARL JAM…. Ahhhhhhh, MUCH better! 
    • Complete x2 AMRAP sets
    • Carry coupons to top and back
    • Complete x1 set, pause for a moment to stretch & breath, then complete a DOUBLE
    • Plank up for an F3 Revieworama – Hburg, Snip, and Stagg NAILED the Mission, 5CP’s, and Credo!!! NO PENALTY BURPEES! 
    • Carry coupons to top and back 
    • Complete one final set
    • Carry all items BTTF

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – lifting up Snuff’s friend Harry who’s dying of Pancreatic Cancer

    NMS:  This one was an absolute upper body wrecker. In Snip’s words “my legs are so jealous of my shoulders.” Appreciate the opportunity to try something new! Prayers for Snuff’s friend and for us to seek reconciliation before it’s too late. None of us can guarantee tomorrow. Awesome coffeerama and sunrise breaking through the gloom of a stormy night. Keep pushing it fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour ONGOING
    • 8/21 – Satan’s Hill HOT ONES challenge
    • 8/27 – Heisenberg VQ
    • 8/28 – 6p SNUFF’s Family Pool Party
    • 8/29 – LWoods “LIVE Food Distribution” 
    • 8/30 – OTB Dealer Ruck
    • 9/7 – Labor Day Convergence
    • 9/11 – Alamo Night Ruck
    • SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)
    • Monthly: Breaking Bread, Bridge

  • Diwai Bilong Monin

    Sixpela man husat gat planti strong long bel, dispela line long F3 em i bin walkabout long we morning nau, na one one man em i bin karim bikpela bilum olgeta time ol walkabout. Dispela man husat writim dispela stori, em i bin walkabout wantaim brata Chaplain na toktok planti lo olgeta kain samting, tasol tupela tok planti moa lo samting bilong taim em i bin missionary lo Kudjip Haus Sik long Papua New Guinea. Nau brata Chaplain em i gat planti bel heavi lo olgeta manmeri bilong PNG. Man Husat Ritim Dispela Stori, ~Dokta Ted

    Announcements (SEE SLACK!)

    • Summer Tour ONGOING
    • 8/21 – Satan’s Hill HOT ONES challenge
    • 8/27 – Heisenberg VQ
    • 8/28 – 6p Family Pool Party at Snuff’s
    • 9/7 – Labor Day Convergence
    • 9/11 – Alamo Night Ruck
    • SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)
    • Monthly: Breaking Bread, Bridge

  • ABBSOLUTION

    A lucky 13 gloom warriors accepted the invitation to crush their core with a million high speed reps all while holding the Frog’s well-lubed rings. Here’s the rundown:

    The THANG: 

    WARMERAMA: 

    • Gym Rock tunes turned UP! 
    • Each PAX collects two 5# rings from Senior Frog and circle up
    • PAX instructed to keep rings in hand for the entirety of the 45 minute beatdown, otherwise modify as needed
    • DQ’s IC while we wait for Blank Space
    • Overhead clap while lunge walking further down the lot to circle up again
    • Variable Warm-up Reps IC while holding rings

    COP #1:

    • Mosey over to the bus loop for a DORA
    • x100 Heels to Heaven w rings overhead
    • x200 American Hammers
    • x300 LBC’s w rings on chest
    • Timer runs the loop holding rings

    x5 Penalty Burpees awarded to the entire PAX for rings noted to be set down during the Dora

    COP #2: 

    • Mosey to the ECHO CHAMBER
    • PAX people chair for the SIX
    • Hoedowns IC
    • Inverted Donkey Kicks IC
    • Donkey Kicks IC
    • Mohammed Ali’s IC

    COP #3:

    • Mosey to the amphitheater for a DORA
    • x100 Scrunchy Frogs
    • x100 WWI’s
    • x200 Oblique LBC’s (x100 ea side)
    • Timer Box Jumps big amphitheater steps and then back down small stairs

    Mosey BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – Gratefulness Theme
    • Pull-up Challenge! (Currently at 22)

    NMS:  Solid PAX for an exhaustive sweatfest in classic DTH style, but this time with the added pleasure of Senor Frog’s five pound rings, which the PAX noted to be suspiciously lubicated. Probably sloppy seconds from those taint-loving WestHo PAX. Regardless, carrying them for a 45 minute beatdown proved a steady burn for the shoulders. Not much mumble chatter this morning between the rockin tunes and PAX just needing to breath, but the extended coffeerama afterwards was fantastic. We solidified the date for Snuff hosting a 2nd F and Dealer has committed to leading a prolonged river trail ruck as well. We’re getting closer to GTE-74!!! Appreciate you guys permitting me the honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour ONGOING
    • 8/21 – Satan’s Hill HOT ONES challenge
    • 8/27 – Heisenberg VQ
    • 8/28 – 6p Family Pool Party at Snuff’s
    • 9/7 – Labor Day Convergence
    • 9/11 – Alamo Night Ruck
    • SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)
    • Monthly: Breaking Bread, Bridge

  • Yahweh Approved

    An intrepid band of nine SOJ stud ruckers chose the hard way this morning, no – not with coupon carries, but by following their fearless leader into the unknown with only Google Maps and Yahweh as their guides. The PAX launched immediately into uncharted territory skirting behind nearby apartments and crashing through woods onto Huguenot to avoid wading through a retention pond. Then we briefly paid our respects to Yahweh at the Jewish temple and ducked back into the woods alongside the pond via the “Or Ami Origami Lake Path” which was new to all of us and surprisingly clear. YHC kept a brisk pace and the PAX then had a little road-time moving back around the Trader Joe’s shopping center, stopping periodically to complete squats for the SIX. Next up – invasion of the Stony Point apartments, and break through the other side into uncharted parts of Larus park. The PAX briefly encountered nice clear trails but the Q was determined to remain off-road, traversing muddy gullies, climbing steep woods hills, and navigating countless fallen trees. The rain was a nice distraction, interval stops to do squats for the SIX kept the quads lit, and no injuries were incurred. All PAX expressed appreciation for the hard way this morning and we had a fantastic coffeerama and spiritual discussion at Einstein’s afterward. Always a pleasure gentlemen! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • Lightning Ruck

    Thunder boomed in the distance. F3 is rain or shine! 0530 and four CSAUP-loving SOJ studs shouldered the 60# sandbag and took off into the gloom. The goal was to reach DTH’s house and back within the hour. The neighborhood route was chosen to maybe dodge the risk of tree-falling injuries in the woods. Within 2 minutes sheets of driving rain drenched the PAX to the bone and filled our boots with an extra 5-10 pounds of rain water. Lightning in the distance was noted with due awareness but remained at least a mile away. High speed pace was maintained in a mostly downhill route to DTH’s place, dropping the Sandy in the new carport, then hustling the uphill Oxford streets back to the AO by 6:02.  Nobody died. Scram is a Double-Respect BEAST. Memories for life. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • Bon Futbol

     surly squad of six smog studs assembled on the packed pitch of Bon Air Elementary for a wee tribute to the World Cup final. Here’s how we earned the iced coffee trophy:

    The THANG: 

    WARMERAMA: 

    • Welcome & Disclaimer
    • CHSquats while DC laced up
    • Mosey over to a grassy patch and circle up for a mashup of Warm-up Reps (not IC) while we seeded the morning’s 60’s boppin’ playlist with The Contours “Do You Love Me”
    • SSH’s broken up with Burpees
    • Soldiers, DQ’s, Squats, Lunges
    • Merkins, Dancing Bears, Mtn Climbers
    • WWII’s, Scrumchy Frogs, Leg Raises, LBC’s, APD’s, Heels to Heaven, and probably others
    • Series of sprints & stretches
    • Combo Mtn Climber / Plank Jack to finish

    SOCCER MATCHES:

    • The Pitch:  Small side goals maybe 40-50 yards apart with a field just 15 yards wide marked woth cones
    • The Balls: regular soccer ball, and a huge Nerf soccer ball 
    • Team 1 – DTH/Dookie/Bronco
    • Team 2 – Belay/TinMan/DestinyChild
    • Match #1 – BIG Ball, PAX must remain in Crab Walk or Bear Crawl (pick your poison) with x10Merkins for ALL PAX if ball goes out, and x3 Burpees for losing team if goal scored
    • Match #2 – Regular Soccer, other reps called for out of bounds
    • Match #3 – Big Ball, pure Crab Walk and kicks only, more core/abb reps for out balls
    • Match #4 – Reg Soccer, new reps
    • Match #5 – Switch to big ball with normal stand-up soccer, new abb reps
    • Match #6 – Reg soccer, new abb reps
    • FINAL SCORE 3-2 for Team 1

    Mosey BTTF for COT:

    • Counterama # 66
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • ICED COFFEE!!!

    NMS:  Awesome to have even numbers for our soccer mashup matches today. Destiny’s Child was the only one dedicated enough to wear cleats. The 60’s playlist turned out to be AWESOME for a fun bopping beat throughout the 45min sweatfest. We did a LOT of core reps with as often as we put a ball out of bounds on that tiny pitch, and we’ll be feeling all that crab/bear movement as well. None of us were exactly Messi-level footwork, but lots of fantastic effort and competitive spirit. Appreciated your company this morning brothers – have a GREAT weekend! Yours AYE! ~DTH

    Announcements (SEE SLACK!)