Author: Dr Tryhard

  • Put some Udder Cream on that Broke Clown!

    The gloomy hill of TwinTeam beckoned 9 fearless warriors to sup at her table of adversity. It’s DTH on Q, so all talk of cigars and sherry in the Lounge were quenched with more reps and running than anyone predicted. Here’s how we snuck a finger full of the secret sauce (AKA, udder cream):

    The THANG: 

    WARMERAMA: 

    • Mosey laps and circle up in front of BWE
    • Welcome & Disclaimer
    • A smattering of DTH top to bottom IC Reps

    F3 REVIEW:

    • Mosey up to the TwinTeam Culdesac
    • PAX Plank up for a low-hold review of the F3 Mission, Credo, and 5 Core Principles 

    TT HUNDOS:

    • Mosey up to the base of the steep part of TwinTeam
    • Q calls x100 Reps of an exercise, when the Q is done everyone is done, then all run to top of TT to repeat another x100, etc
    • 1 – Bottom x100 SSH’s 
    • 2 – Top x100 Carolina DD’s + Merkins
    • 3 – Bottom x100 Flutters (2-ct)
    • 4 – Top x100 Lateral Line Hops
    • 5 – Bottom x100 Am.Hammers (2-ct)
    • 6 – Halfwqy up x100 Plank Jacks
    • 7 – Bottom x100 Shoulder Taps
    • (Time check —> head towards home)
    • 8 – Culdesac x100 Squats
    • 9 – Roadside x100 LBC’s
    • Extra Credit – carry Rodeo Clown BTTF
    • 10 – APD’s x93

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • Prayer

    Prayer Requests:

    • RC’s Ankle
    • Victims of Flooding
    • Israel
    • Ukraine

    NMS:  The mumble chatter is strong with this Friday-loving gaggle of executive lounge socialites. YHC had to adjust reps and end the warm-up early just to keep the chatters moving. TwinTeam hill is no joke, and just getting up and down took longer than expected, but the PAX pushed hard and we got all 993 reps completed (YHC’s current Big Data standing), in spite of Rodeo Clown trying to slow us down by catching a toe on a crack and spraining his ankle. Good thing we have GTE training for carrying an injured man to safety! That said, Doublemint volunteered a little too quickly to get straddled between RC’s legs though. Pretty sure he found some udder cream in there somewhere. Our FNG brought by Rodeo Clown is his young and fit Tarrington neighbor Matt Fazzini, former college basketball player, spent time in Los Angeles, has been a CrossFit coach, and tucks his shirt in like Handhake. Many suggestions were made, and while “Erkle” was initially chosen, YHC vetoed himself, and submitted the name for formal review by the Exec’s of TwinTeam Lounge. Big Data vetoed the initial choice of “Brick” since a WaThoHuk guy from a year ago carried that nickname, and per Pigskin MIGHT come back… “Brick” was selected after Steve Carrel’s nerdy character in Anchorman – there’s the LA connection. In the end the TwinTeam Board of Trustees agreed upon BRICKHOUSE. Welcome bro! Anyway you slice it, it was a great group, with an awesome FNG and we did some hard stuff. Thanks for letting me lead fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • ONGOING – SOBER OCTOBER! 
    • 10/15-16 – CPR Classes! 
    • 10/17 – DTH 1000th Post coming up! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 

  • “Five Burpees!”

    Five brothers posted for a DTH beatdown, and that’s what they got. They also all walked away knowing the F3 Mission, Credo, and 5 Core Principles. Cause if ya don’t know it, how ya gonna lead it? 

    The THANG: 

    WARMERAMA: 

    • Mosey loops until the PAX caught on that they’d need to tag their Q in order to stop running loops, then Banksy put on the after burners to end it
    • Circled up, Welcome, Disclaimer
    • An extended slow burn of top to bottom IC reps and stretching (cause NTB’s brutal NoToll beatdown still has the Q sore)
    • Conclude with a POP QUIZ – burpees awarded for all PAX for any mistakes reviewing the F3 Mission/Credo/CP’s (maybe 20 completed)

    COP #1: 

    • Mosey over to the truck tailgate with rucks awaiting the PAX
    • Split into 2-2-1 for a TRIPLE CHECK
    • Timer – shoulders a ruck and mosey’s down to end of lot and back
    • Other two stay for Leg Raises and Lt Dans

    COP #2:

    • Mosey over to the church for WALLORAMA
    • Excessive Hoedowns IC
    • Dirty Hookups x10 ea side
    • More Hoedowns IC
    • Donkey Kickoffs up to 15
    • Heel Slappers IC
    • Hip Slappers IC
    • POP QUIZ #2 (at least 10-15 more burpees awarded), BUT all PAX concluded with a much firmer grip on the material

    Mosey BTTF:

    • En Route Bernie, Karaoke both ways, and then Bernie grand finale up the hill

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Chap’s MIL in recovery
    • Meatball ministry to new believers
    • Resilience for Sober October

    NMS:  Nothing like getting to Q with a handful of your best buds to laugh at/with you. YHC loves spending time with these guys, and because they are so loved, they get the full weight of the DTH emphasis on the importance of our reason WHY. In F3 we have a Mission. If you don’t know and understand the mission for the group you belong to, you’ll never become impactful in achieving the goals of that mission. SO we reviewed some F3 basics and enjoyed a little extra fitness challenge in the process. Thanks for humoring me fellas. You are loved! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • ONGOING – SOBER OCTOBER! 
    • 10/15-16 – CPR Classes! 
    • 10/17 – DTH 1000th Post coming up! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 

  • GOING HARD FOR SIX YEARS

    25! brothers showed UP for the fabled 6 year DTH F3versary beatdown. They came for a ride and you KNOW the good Doctor cranked up the steam! With a little help from a surprise guest also celebrating the anniversary, here’s how we rung in Year SEVEN! 

    The THANG: 

    WARMERAMA: 

    • Slaughter start down the grassy slope and bear crawl back to the top
    • Mosey to circle up in the large parking lot
    • Welcome & Disclaimer
    • Happy Anniversary! x6 Burpees!
    • Variable reps IC:  Nancy Kerrigan’s, Imperial Squat Walkers, Ukrainian Soldiers, Cherry Pickers, The Opus, Werkins, Ranger M’s, WWII’s, High Flutters, Low Flutters, Oblique LBC’s on each side, Good Morning Kim! 

    COP #1: 

    • Move to the bottom of the lot and partner up for WHEELBARROWS – partners split distance to wheelbarrow to the top of the lot, then jog back down
    • x3 Rounds

    COP #2:

    • Moseyrama around the full area of the large lot, incorporating Bernie Sanders and Super Marios
    • Partner up in grassy area for PLT’s x25 each x3 rounds

    MOSEY & REVIEW:

    • Mosey a ways back down the gravel road toward the gardens and circle up in the gravel area
    • PLANKORAMA for Review of the F3 Mission, Credo, and 5 Core Principles 

    COP #3:

    • Number off into teams and mosey over to the grass to find the CABERS waiting
    • TRIPLE CHECK
    • Two partners Squat thrust log
    • Another 1-2 guys do Flutters
    • TIMER(s) runs x50 yards and back
    • Everyone did a few rounds of something
    • Return logs to THE PIT

    COP #4:

    • Mosey back to the bottom of the grass hill
    • HAND OFF TO DON DRAPER (DD inspired DTH to try F3 6 years ago, and shares today’s 6 year Anniversary)
    • THE HILL – A Lindsey with APD’s bottom (10–>30), Bernie to top, 2-ct Mtn Climbers top (30–> 10), Crawl Bear back to bottom 
    • #SMOKEFEST

    Mosey BTTF:

    • Happy Anniversary! x6 Burpees!
    • No Cheat M’s 8-ct x6 IC
    • DR.W’s 8-ct x6 IC
    • Body Builders 8-ct x6 IC

    COT:

    • Counterama # 25
    • Namerama
    • Announcerama (see Below)
    • Closing Prayer

    Prayer Requests:

    • Fudd’s Sister Mary Cancer
    • Western NC Hurricane
    • LIV, Yeehaw Family

    NMS:  AWESOME turnout today fellas, for which YHC is truly thankful. It’s been too long since YHC has been a Rockwood regular due to Summer Tour and travels, but excited to get the gang back together to keep Rock&Roll the hottest Saturday AO in RVA. Welcome to Mudslide’s friend Will, AKA “Lockdown”, who embraced getting fit during the pandemic. And welcome back to Swanson, Kimura, Woodsman and Katniss! The DTH pipeline is only as good as if DTH actually keeps up with headlocking guys back out to the gloom! SO great to have ya’ll back with us! It appeared the PAX were pretty spent after a 45min ride on the Pain Train, but WAIT, Don Draper is about to wreck us all! (Brandon HILL has new meaning …vomit face). Thank you ALL again for your support over the years. We are nothing without the men we lift up, and on those who we lean upon. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • SOBER OCTOBER
    • 10/1 – kickoff 1st Tue Ruck at Sunday Park
    • 10/15-16 – CPR Classes! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 
    • ONGOING – The Bridge

  • Anniversary Wood

    13 lucky brothers accepted the DTH call to celebrate the DTH/Draper 6 year F3versary – 11 rucking, 2 running. Here’s how the 11 hefted PAIN around Rockwood:

    The THANG: 

    With final ruck lending/situating complete, Chaplain and House Party taking off for a romantic jog around campus, and rucker headlamps ON, the PAX took off at a brisk pace down the gravel road to The PIT. The PAX arrived to find the gate open and logs uncovered, they chose PAIN (14’ telephone pole size log), leaving CHAOS with the stack of 6-8’ cabers. YHC provided a brief welcome and disclaimer – plenty of guys and choosing only one log so only get under it if you feel comfortable doing so!  5 HIM’s led by Rodeo Clown shouldered the log and the PAX ventured out into the woods of Rockwood. YHC chose a smaller loop path and the PAX switch places under the log about 4 times during the 0.7 miles trek. PAIN was returned to its berth, and the PAX took off for the same loop at high speed carrying inly their rucks. Mumble chatter was plentiful and of high cheer. With time to spare the PAX continued from the woods loop to include a speedy trek around the full driveway loop of Rockwood, stopping periodically for the SIX, doing Squats or Lunges while waiting. The PAX returned in time to bid farewell to Warby leaving at 0645, and then returned to the PIT to pull out the 6-8’ cabers for the 7am Rock&Roll bootcamp. BTTF for COT, numbers, names, prayer, and group picture with an AWESOME F3 banner sported on the DTH-mobile.

    Prayer Requests:

    • The M of Katniss has been hospitalized for the last month after issues resulting from the birth of their firstborn – please lift this man up in your prayers!
    • Chaplain’s MIL 
    • Banksy’s boss lost his Mom
    • Rodeo Clown’s nephew Alex has been homeless with addiction issues
  • Sober October 2024

    Sober October 2024

    All RVA PAX are invited to join together for a month of self-denial. It doesn’t matter what you choose to give up, taking a stand against your usual desires/indulgences will bring you to new levels of self-awareness and self-discipline, and it will grow our camaraderie in accountability and encouragement with one another. Giving up alcohol is a solid step if you regularly have a drink to take the edge off your stress, but you could also choose to abandon other unhealthy habits like sweets, snacks, soda, social media, or any screen time activity you regularly indulge in. As always with F3, you versus you… but don’t let the JESTER win! (F3 Lexicon: The Jester is the temptation of the flesh which hinders acceleration). There is a Slack channel (#sober_october) you can join for mutual encouragement, and a link below where you can declare what you’ll be giving up, and keep track of your progress. Yours AYE! ~DTH

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit

     

  • Unquenchable Ring of Fire

    A breezy 70 degrees at NoToll with nary a rain drop in sight welcomed a 14-strong PAX of SOJ HIM’s for a ride around the Ring of Fire. Here’s what we did:

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall court and circle up
    • Welcome & Disclaimer
    • RING OF FIRE #1 (Johnny Cash, 2:36) – Smurf Jacks for the duration of the song with a Burpee for every “ring of fire” lyric (x17 burpees total)
    • Other variable warm-up reps IC
    • RING OF FIRE #2 – Plank walk around circle, Merkin for every “ring of fire” lyric and change direction of plank walk

    COP #1: 

    • DORACIDE
    • x100 Merkins
    • x200 Monkey Humpers
    • x300 Oblique LBC’s
    • Moving partner does suicides, then switches

    COP #2:

    • Mosey out to the parking lot
    • Stretch
    • VARIABLE SPRINTS alternated with variable Bernie, etc
    • Plankorama Review

    COP #3:

    • CATCH ME IF YOU CAN
    • P1 – Starts lunge walking around the lot
    • P2 – x30 Flutters (2-ct) then run to switch

    Mosey BTTVSF:

    • RING OF FIRE #3 – Plank jacks for the entirety of the song with a Groiner for every “ring of fire” lyric

    The Final Ring of FIRE …AKA, COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Sister Maria – battle with cancer
    • Dealer’s Coworkers with struggles

    NMS:  Hey guys, does our God love us or what?! ZERO rain for the duration of the workout and COT, then literally as we’re walking to our cars it starts to downpour! What amazing timing. YHC was fully ready to do the EXACT same beatdown in the pouring rain, but it was such a blessing to stay dry. Pretty awesome numbers at NoToll given the 98% chance of rain – TClaps fellas! Sorry (not sorry) for the J.Cash ROF repeato, but it was too good not to find some other fun ways to use that song. It’s a great burner! Truly appreciate sharing the gloom with you guys. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/15-16 – CPR Classes! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 
    • ONGOING – The Bridge

  • Freed To LEAD

    13 men of valor have chosen a different form of retreat this morning – retreating from the lure of the fartsack, and paying the ransom of sweat and pain owed to glorifying God with our bodies. Here’s how these HIM’s embraced the challenge to lead:

    The THANG: 

    WARMERAMA: 

    • Circle up on the basketball court
    • Invite to any other guys wanting to Q …no takers? OK, let’s GO! 
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    COP #1: 

    • DORA
    • x100 Merkins, x200 Squats, x300 LBC’s
    • Moving partner lunges length of basketball court, then bearcrawls back to switch with partner

    PLANKORAMA REVIEW:

    • Review the F3 Mission, Credo, 5 CP’s while holding low plank, pushing up and stretching between

    COP #2:

    • Mosey out to the lit parking area and circle up
    • FREED TO LEAD
    • The PAX was briefly directed by the Q on the simple steps to call an exercise in cadence (1. State the exercise, 2. Ready Position Move, 3. In Cadence, 4. Exercise!, 5. 1-2-3-_, 6. Change intonation in final count)
    • Each of the 12 other HIM’s in the circle then exercised their freedom to lead the PAX in 10 reps of whatever exercise they wanted in cadence
    • After Action Report was provided where needed but generally everyone did extremely well

    COP #3:

    • TRIPLE CHECK
    • P1 – Flutters
    • P2 – Wall Step-ups
    • P3 – Run up steep hill and back down

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Salvation for Marshall and Christian, two brothers that FNG Hasselhoff brought here to the retreat 

    NMS:  Wonderful weather for our second mountain beatdown, and great to have another big group at the Windy Gap men’s retreat. Plenty of turnover between yesterday and today as most men chose only one of the two days to attend F3. But we still had three FNG’s to welcome, and all the PAX embraced the opportunity to lead some reps in cadence and did a GREAT job of it. YHC was hoping another HIM would accept yesterday’s invite for someone else to lead today’s beatdown, but since no takers YHC found another way to share leadership. God is moving here on the mountain top, as always best appreciated as it appears THROUGH the brothers next to you. I’m reveling in deep thanksgiving for the opportunity to be here. Yours AYE! ~DTH

  • 17 Mountain Men

    First bootcamp of Windy Gap 2024 pulled together a handsome 17-PAX (including 7 FNG’s!) to the pre-dawn Carolina mountain gloom. These men of God answered the call to do something hard, to start their day with a transformative dose of the Daily Red Pill, and draw on one another’s strength to achieve victory over the flesh. Here’s how these HIM’s honored our Creator:

    The THANG: 

    WARMERAMA:

    • Assemble on the dark Basketball Court
    • Welcome & Disclaimer
    • Nancy Kerrigans IC ea side
    • Copperhead Squats IC
    • x5 Burpees OYO
    • Mosey over to the road in the lamplight
    • Don Quixotes IC
    • The Opus IC
    • Werkins IC
    • Diamonds IC
    • WWII’s IC
    • Flutters High & Low IC
    • LBC’s IC
    • REVIEW THE 5 CORE PRINCIPLES 

    COP #1: 

    • FIFTIES – x50 reps of variable exercises with a 30-50 yard mosey between stops
    • Merkins, Monkey Humpers, Squats, Dips, Lunges

    COP #2:

    • THE HILL – get up the steep grassy hill in Bear Crawl, with alternate lunge if needed
    • Front runners go back for the SIX, then Elbow Plank to REVIEW THE F3 CREDO

    COP #3:

    • LIGHT POLE ALLY
    • x15 Squats at each light back down to the bridge

    COP #4:

    • CATCH ME IF YOU CAN
    • Partner up and while one partner starts BERNIE, the other completes x3 BURPEES then sprints to catch partner and switch

    COP #5:

    • WALLORAMA
    • Hoedowns IC
    • Donkey Locks IC
    • Milkers IC
    • BTTW for Hip Slappers IC

    Mosey BTTVSF:

    • Circle up for 5min of MARY
    • Am Hammers IC
    • Rosalita Dips IC
    • Boat/Canoe until time

    COT:

    • Counterama # 17
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  This is YHC’s 4th annual meeting on the mountain with God and close to 400 brothers. This being the 49th year of the Windy Gap men’s retreat, the mountaintop weekend embraces men in a place of need for renewal. Every year the F3 workouts have attracted more brothers, and always entertains a healthy percentage of FNG’s.  With at least 5 HIM’s over 50-70 years of age, the bootcamp followed a pattern of easily modifiable reps and shorter distances while maintaining a respectable challenge for all fitness levels. It was especially awesome to celebrate the return of Liberace and a number of other men from the Recovery Program who work as wait staff at camp. TClaps to these guys for breaking away from the status quo! Round two tomorrow at 0600 and hope to see some more of our veterans out who chose to retreat in their bunks this morning!  Yours AYE! ~DTH

  • Trail Blazing the Source

    A dozen Ruckhenge enthusiasts jumped aboard the Q train for a 3 mile ruck and discussion of all things, with a focus on the 5 Foundations of the Q Source. Sounding like a gaggle of school girls the PAX followed YHC on some new paths to get us up to Stony Point Fashion Park, then the wide loop around Larus Park. Oyster, master of the orgasm lap, played Duck Duck Goose around COT to ensure he achieved the full 3.0 miles. All 12 PAX stuck around for Einstein coffeerama and phenomenal Q Source discussion. For those interested in jumping aboard the Q train, we’ll be doing this every Wed at 5am for quite a while. Next discussion will cover Q1 “Get Right” overview and Q1.1 “DRP” – links below for reading or listening. Yours AYE! ~DTH

    https://f3nation.com/q-source-index

  • DaTour Finale

    Six gloom HIM’s converged at Dapile as a hazy dawn broke over Daville. SPIT planted the flag and closed the door on a nasty coupon beatdown he’d prepared in case YHC no-showed. No chance boyz, this Summer Tour has GOT to end! Here’s how we all got a little stronger:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the big lot and circle up
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    GETTING THERE:

    • Mosey around the school
    • Lunge walk pole to pole 50 yards
    • Continue mosey to the tennis courts

    COP #1:

    • PLT LINDSEY
    • Partner up, PLT’s 30-25-20-15-10 completed be each partner
    • Run between sides

    PLANKORAMA REVIEW:

    • Ring of Review for the F3 Mission, Credo, and 5 CP’s …hilarity ensued
    • Waved hellooooo to a speedy Circle K passing by on 2 wheels

    COP #2:

    • Mosey around the middle school
    • Partner up for a TORA, a Dora honoring the DTH Summer Tour
    • x36 Burpees (honors 36 different AO’s attended/Q’d this summer)
    • x86 Heels to Heaven (for 86 1st F points)
    • x152.2 Nancy Kerrigans (for total ST points so far earned)
    • While one partner is doing reps, the other bear crawls 30-ish yards then runs the rest of the small parking lot loop, then switches with partner upon return

    COP #3:

    • Mosey over to the gravel track 
    • Lap 1 – x25 Merkins, run half a lap, x25 Squats, run the rest of the way around, ABC’s for the SIX
    • Headlock a future F3 Clydesdale putting in track work 
    • Lap 2 – Repeato with Flutters for the SIX

    Mosey BTTF:

    • Curb Dirty Hookups with 1 leg up, x10 IC each side
    • Hold Helix Squat, stand, repeat x10
    • Boat/Canoe x10
    • Stretch

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Healing for Bulkhead
    • One other request I can’t recall

    NMS:  After a whirlwind 24-hr YHC made it back from DC after midnight in time to get a few winks before the Dapile Q. Today marked the last AO of the Summer Tour and wouldn’t have missed it for anything, especially with the AWESOME Daville gang. The PAX enjoyed a nice tour of the AO, excellent mumble chatter, and The Local Cup was brewed to perfection for a most excellent coffeerama following. Numbers bumped to 8 for coffee – Wonderful to see Bulkhead up on his feet locked and loaded with his weapon …AHEM pimpin swagger crutch. And also nice to see Surf&Turf come out. “Treat Yourself!” Really appreciated the opportunity to share about the upcoming Missions Trip at PNG. Our BLOG to read about past trips and how to support is www.hendersonsinmissions.blogspot.com Thanks again for the fine hospitality gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • 9/2 – 7am Labor day Convergence at Nuckols Farm Elementary
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/8 – F3 Family James Float
    • 9/14 – Heist Q’ing The Bridge
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance