Author: Dr Tryhard

  • SOGA & GREMLIN

    Seven Saints of the Almighty locked shields and slayed that small but cruel beast which is fabled to prowl the grounds of The Forge. Gallons of sweat were sacrificed in the following heroic efforts:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the top loop and circle up at the flag
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    GETTING THERE:

    • Long mosey down to the turf field through a highly guarded many-gated secret pathway
    • Circle up in plank on the 50 yard line
    • Plankorama with review of the F3 MIssion, Credo, and 5 CP’s (with impeccable execution by the Forge PAX)
    • Mosey down to the 10 yard line

    THE GREMLIN:

    • A short-sided beast between the 10 and 50 yard lines, with exhaustingas movement activities between reps completed on the 20/30/40 yard lines (down & back for 6 total stops, 6 reps at each stop)
    • Round 1 – Bear Crawl & WWII’s
    • Round 2 – Lunges & Squats
    • BREAK FOR SPRINTS
    • Round 3 – Murder Bunnies & Merkins
    • Round 4 – Low Shuffle & SSH’s
    • Round 5 – Crab Walk & LBC’s
    • Round 6 – Broad Jumps & Line Hops

    Mosey BTTF:

    • Ensure all gates carefully closed
    • Bernie Sanders up Love Hill

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • MACHISMO took the PAX out in Prayer

    Prayer Requests:

    • Bollywood starting grueling combat training
    • Machismo friend Maria cancer battle

    NMS:  YHC awoke early to secure the AO and join Last Call for Broga, only to find himself locked out of his house without keys in hand. No problem, run to AO. Sweat pouring already. AO secured and field access confirmed. No Last Call, no problem. SOGA (solo yoga) ensued, joined by REV towards the end. PAX arrived with much angst about DTH Q’ing and no truck in sight… was it hidden somehwere loaded down with cabers? Last Call broke out in a sweat even before 0530, but that may have just been the 1000% humidity. Turns out, no cabers, just a super challenging Gremlin in need of conquering on the perfectly soft turf football field. BTW, the guaranteed access to the field is through the tennis courts. Awesome effort by the PAX this morning. Always a pleasure to Q at the best AO in RVA. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

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

  • OTB BranderRUCK

    Four chiseled warriors found gloom on the other end of the day rucking a little over five miles around the perfectly paved trails of Brandermill (distance and pace varied between devices). Thanks to MEATBALL for the route and leading a blistering pace! Welcome to FNG STEVE who’s from our church and lives near Bon Air – he’s looking forward to earning his nickname at a bootcamp soon! And always awesome conversing with KATNISS. Thanks for choosing the hard path fellas – we’re getting stronger together! Yours AYE! ~DTH

  • Sunday FUNday

    Welcome to F3RVA, where breaking away from the status quo serves the F3 Mission, brings families together, creates momentum and space for FNG’s, and where we get to have a whole lot of fun together in the process! 

    The usual runners took off for BRR training while 23 ruck-loving F3 Dad’s, a gaggle of awesome kids, and a couple FNG’s hit the North Bank trail towards the city. The PAX stopped to count off a few times, stopped at about the 40min mark within sight of skyscrapers, snapped a group pic, and then reverso marched BTTVSF for a total of 3.3 miles in 90 minutes. 

    COT:

    • Counterama # 30
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Pool Boy’s 15 year old cousin getting scans for Melanoma
    • Offshore’s Dad passed away a couple weeks ago

    NMS:  Awesome numbers out this morning and welcome to all our FNG dads and kids!  FNG NICK is a Poolboy’s friend and he’s gonna come out to Goyne Park soon to get nicknamed with those guys. FNG MATT is Rodeo Clown’s new neighbor and he’s excited about plugging in with the Midlo PAX. If there’s ever a question about whether changing things up at an AO might prove beneficial, remember today. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour – just a few more days to go!
    • TONIGHT – 8pm Brandermill Ruck
    • 8/27 – S.Frog #50 at Heartbreak
    • 8/28 – New AO “Green Mile” at Mosely Elem
    • 9/2 – 7am Labor day Convergence at Nuckols Farm Elementary
    • 9/4 – Kickoff Ruckhenge QSource
    • ?9/8 – Rescheduled James Float
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Sweatfest Singalong

    The GridIron Gang welcomed an SOJ Summer Tourist this morning. WhiteDeer is still having caber PTSD but at least he stuck around to see. Choosing “more miles” instead of the DTH beatdown, we bid farewell to Gypsy and Mooseknuckle (not sure of his actual name but this bro is proud of his junk and keeps it on display). The remaining 11 PAX followed YHC onto the GridIron. 

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the football field
    • Circle up for Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • MUSICAL BEATDOWN expectations reviewed – promised no Burpees

    COP #1: 

    • Mosey over to the pickleball courts and circle up in the grass for all the spectators 
    • Play “Three Little Birds” by Bob Marley (3:01)
    • Alternate V-ups or Supermans to the beat, switching (rolling) with each “Don’t worry” (very glamorous moves)

    COP #2:

    • Mosey loop around courts to another grassy area
    • Play “Dancing in the Moonlight” by King Harvest (3:02)
    • Single-leg SSH’s to the beat
    • Squat for every “Moonlight”

    COP #3:

    • Mosey through the hedge and poison ivy to the Strikers parking lot
    • PARKING LOT TRACERS then circle up
    • Play “Sittin’ On The Dock of the Bay” by Otis Redding (2:47)
    • Flutters to the beat
    • WWII for every “Sittin” or “Sit”

    INTERMISSION:

    • Sprint to the top of the lot, circle back for the SIX
    • Plankorama Review of the F3 Mission, Credo, and 5CP’s

    COP #4:

    • Mosey into the Strikers compound
    • Play “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
    • Hand-release Merkins to the beat
    • Hop up for a Burpee Clap for every “I know” or “I wanna Know”

    COP #5:

    • Mosey further along the alleyway and find a soft area of turf to circle up
    • Play “Brandy You’re a Fine Girl” by Looking Glass (3:07)
    • APD’s to the beat
    • Kimchi Twist for every “Brandy”

    COP #6:

    • Turn around to head back to the start, with some moving routines along the Strikers alleyway and then circle up
    • Play “I get Around” by The Beach Boys (2:15)
    • Ankle Raises to the beat
    • Q calls variable arm exercises for the duration of the song

    COP #7:

    • Mosey back out to the parking lot, circling back for the SIX, bid farewell to Pigskin heading out early to help with a grandkid, then circle up in the lot
    • Play “Help Me, Rhonda” by TBB (3:11)
    • Hold Plank and Shoulder Tap when you can, but then do a Groiner for every “Rhonda”

    COP #8:

    • Mosey down the lot and back to the grass adjacent the pickleball courts
    • Play “Bring Sally Up” by HIIT BPM (3:25)
    • Hold squat for duration of the song, recovering to a brief stand with every “Up”

    Mosey (as best you can on jello-legs) BTTF:

    • Variable Plankorama for the final 3 minutes

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Polly’s daughter has a heart surgery coming up soon

    NMS:  The initial question was “Is it the SOJ takeover again?” and then “Where are you hiding the logs?” Haha… Beautiful morning to be back with the Gridiron Gang, and YHC promised something they’d enjoy, and no burpees. This same musical routine (less songs/time) was provided to our elders at 45MoM earlier in the summer. Was pleased to see all the PAX singing along to these classics – and who knew Pigskin has a great singing voice! Is there anything that man can’t do?! Anyway, it was a solid you-vs-you beatdown, and everyone agreed we owe a beer to Gypsy for escorting his bulging companion off the premises. Someone lend that man a pair of shorts! Until next time fellas, Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour
    • 8/25 – 7am Sunday Funday, kid-friendly ruck/hike from Pump House Park
    • 8/25 – 8pm Brandermill Ruck
    • 8/27 – S.Frog #50 at Heartbreak
    • 8/28 – New AO “Green Mile” at Mosely Elem
    • 9/2 – 7am Labor day Convergence at Nuckols Farm Elementary
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Batman versus GOAT

    Seven studs shook off the work day with a ride on the Pain Train. The regulars welcomed back Figo and Barista after their summer hiatus, and embraced an FNG brother from the church ready to change his life. Here’s how Figo almost died:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the annex lot with bunny hops, lunges, bear crawl, and high knees space tracers, then circle up on the grassy knoll where all lookers can stare in wonder at the fabled F3 men
    • Welcome & Disclaimer
    • An extended and enjoyable walk through many IC Reps
    • FIGO arrives as the PAX concludes – is taken on a brief moseyrama to limber him up

    BATMAN WORKOUT: 

    • x9 exercises, with a movement exercise after each set of three exercises
    • Set 1: Squats, Punches in Peoples Chair, Ball Dippers
    • Set 2: Merkins, Shoulder Taps, Mtn Climbers
    • Set 3: WWII Punches, Leg Raises, American Hammers
    • Round 1: After each set run length of lot and back
    • Round 2: Run down half way and lunge back to top of lot
    • Round 3: Run down a third of the way and bear crawl back to top of lot

    WALLORAMA:

    • Mosey loop with extensive Bernie Sanders around the lot then form up on the brick wall 
    • Peoples Chair for the Six
    • Hoedowns IC
    • Donkey Kicks IC
    • Dirty Hookups IC, both sides
    • People’s Chair, Heel Slappers IC

    Mosey loop BTTF:

    • Bernie
    • Plankorama for review of F3 M/C/5CP
    • Sprint

    COT:

    • Counterama # 7 (welcome GOAT)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • One brother lost his job and requested prayer for the Lord to open another door
    • Kids back to school

    NMS:  Tonight marked the church’s restart of Wednesday night kids’ programs when a lot of parents have to hang around church. This is where the headlocking otherwise unengaged Dads comes in. Awesome to have Figo and Barista back out – and Figo did in fact not die, thank God, though House Party nearly called 911. Our brother Suresh with an India heritage is an IT project manager and loves basketball. When asked about his favorite team or player he responded Michael Jordan – hence the nickname GOAT. Here’s to Suresh embracing GOAT-level dedication to all three F’s!  Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour
    • TBD – Rescheduled James Float ?9/8
    • 8/25 – 7am Sunday Funday, kid-friendly ruck/run from Pump House Park
    • 8/25 – 8pm Brandermill Ruck
    • 8/27 – S.Frog #50 at Heartbreak
    • 8/28 – New AO “Green Mile” at Mosely Elem
    • 9/2 – 7am Labor day Convergence at Nuckols Farm Elementary
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Pickle Elbow

    Four gloom compadres converged at Atlee HS for the Daville Monday Bootcamp option. YHC prize for recent Pickleball participation is apparently a Pickle Elbow (of course Beat It knew all about this), so we focused on legs and abbs today. With a full moon and a freshly shaved Beaver, what could go wrong?! 

    The THANG: 

    WARMERAMA: 

    • Mosey a big latecomers loop around the lot and circle up
    • Welcome & Disclaimer
    • PRESS PLAY:  Bon Jovi’s “IT’S MY LIFE” – Nancy Kerrigans the entire song (alternate side as needed) interrupted by a Burpee with every “It’s My Life”
    • A few of the usual DTH top to bottom IC Reps to stretch the rest out

    COP #1: 

    • Mosey over to the bus loop
    • Partner up for a CATCH ME DORA
    • Partner 1 starts Lunge Walking the circuit
    • Partner 2 stays to complete reps (25% of the total reps per exercise), then runs to catch up with Patter 1 and switch
    • Exercises completed were x100 WWII’s, x200 Flutters (2-ct), x300 LBC’s

    COP #3:

    • Mosey back to the Atlee Blacktop and circle up
    • PRESS PLAY: “SALLY UP, SALLY DOWN”
    • Start in Squat and follow Up/Down
    • Variable Arm movements called by the Q throughout the duration of the song

    COP #4:

    • Mosey back around the parking lot start
    • PLANKORAMA REVIEW – F3 Mission, Credo, and 5 CP’s

    COT:

    • Counterama # 4
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Mr Holland – back to school today
    • All the kids starting a new school year
    • DTH helping along a few new members of the Faith

    NMS:  The full moon setting over Atlee was a beautiful way to start the morning. Awesome to see Beaver getting after it having met him on his first outing at the Homegrown a few weeks back. I fully expect to see him and Choo Choo plant the flag in New Kent! Appreciate ya’ll permitting me the honor to lead as we’re close out the summer tour. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour
    • TBD – Rescheduled James Float
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/25 – 7am Sunday Funday, kid-friendly ruck/hike/run from Pump House Park
    • 8/25 – 8pm Brandermill Ruck
    • 8/28 – New AO “Green Mile” at Mosely Elem
    • 9/2 – Labor day Convergence & New AO kickoff
    • 9/4 – Ruckhenge guys start the QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • human caterpillar

    Seven dad’s linked up to ruck for an hour. No, there was not a particular route planned, and No, the route shape doesn’t mean anything (though Purple Rain suggested Human Caterpillar). Many fine topics were discussed. Prayers for NTB’s upcoming babymoon trip to Cali and for all the families launching into a new school year. Yours, DTH

  • Tourgasm

    Four tourists hit the Bullseye with today’s Tour de TwinTeam. Temps were mild and beachy breezy, chatter was strong, and the following was achieved with enthusiasm:

    The THANG: 

    WARMERAMA: 

    • Mosey around to the courts and circle up
    • Welcome & Disclaimer
    • A slightly extended version of IC reps and stretches
    • Mosey up to the bottom of TwinTeam

    PLANKORAMA:

    • Review in low plank the F3 Mission, Credo, and 5CP’s

    CATCH ME DORA:

    • Partner up
    • Partner 1 starts Lunge Walking up TT
    • Partner 2 stays to complete reps (25% of the total reps per exercise), then runs to catch up with Patter 1 and switch
    • Exercises completed were x100 WWII’s, x200 Flutters (2-ct), x300 LBC’s
    • Run back to bottom of TT

    PLANKORAMA:

    • Variable stretching & merkin reps

    Mosey BTTF:

    • x10 NoCheat Merkins IC

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Biproduct expecting first grandchild
    • Handshake safe vaca travels

    NMS:  The tour pays off with a WestHo clown car bringing the fun to TwinTeam this morning. The Catch Me Dora is YHC’s second novel routine for the week – and turned out to be an excellent chatter-friendly way to get to the top of TT. Handshake’s knowledge of local public school history is staggering. Mr Roger’s words of wisdom are always welcome. Appreciate you guys permitting me the honor to lead today! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour
    • TBD – Rescheduled Brandermill CSAUP Ruck
    • TBD – Rescheduled James Float
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • The Angels Eyebrow…or something

    A handsome septet of FW regulars welcomed this SOJ tourist into their lively gloom chatter, everyone anticipating something challenging and fresh, which is of course the Tryhard motto. Here’s how they (miraculously) earned ZERO burpees:

    The THANG: 

    WARMERAMA: 

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

    THE WESTHAM EXICON ABC’s:

    • YHC mosey’d the PAX over to the entrance of Westham Parkway and explained this morning’s novel shenanigans would be to complete x20 reps for each letter of the alphabet as the PAX runs to the end of the parkway and back, periodically stopping for each letter/reps (while expertly avoiding getting run over). Having not pre-planned the exercises, the PAX was advised their help may be needed, as there would be a x10 Burpee penalty for any letter we could not match up with an exercise. 
    • All letters successfully paired with exercises, maybe a little over half called in candence, so NO burpees!

    Mosey BTTVSF for COT:

    • Counterama # 8 (plus Upchuck who had completed some Clinic work)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Not dissimilar to the sweatfest of the F3 Beatdown Deck, this high rep and movement combo turned out to be a solid beatdown. As a relatively simple challenge that keeps the PAX together well, YHC imagines this could be easily completed at any AO in a pinch. Twill be added to YHC’s personal battery of beatdown options! Also amazing resilience of the FW gang assisting YHC with a few exercise options to avoid ANY burpees! Also excellent mumble chatter as always with the FW gang. It was suggested since we traveled in the opposite direction of the “Devil’s Taint” perhaps this route could be the “Angel’s Eyebrow” (or some other body part …YHC can’t actually recall, but it came from the murky depths of Handshake’s mind, so who knows). Great Coffeerama with Upchuck and some others at Starbucks. As always, appreciate ya’ll permitting YHC the honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour ongoing
    • Sat – Upchuck & TYA at the Bridge
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • F3 Choptank

    A swarthy six accepted the F3 challenge at this year’s Henderson Cousin Camp at the Maryland family farm on the Choptank River. Sun blazing, cornstalk waving, dragonflies buzzing, and a few bald eagles and ospreys riding the steady breeze off the river, here’s how these champs started the day:

    The THANG: 

    WARMERAMA: 

    • Hendo PAX give their battle cry HIP HIP HAZZAH! and mosey down the shaded gravel drive between ancient Cedars
    • Half way out the drive circle up in dewy grass
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    COP #1: 

    • Continue to run out to the end of the driveway, front runnings do WWII’s awaiting the SIX
    • Turn onto the road for Bernie Sanders Catch Me if you can …only FNG STEEL was fast enough to catch the Bernie wabbit

    COP #2:

    • Stop at the intersection for Monkey Humpers for the SIX
    • Plankorama to review F3 Mission, Credo, and 5CP’s

    COP #3:

    • Run down road alongside farm property and turn in on the dirt road to the barn
    • Fence Climbers IC (Plank on bottom rail of fence, and hand walk to top, them back down, for an 8-count)
    • Variable SPRINTS on dirt road – 75%, 50%, 100%, 25%
    • DTH fireman carried Flint last leg

    COP #4:

    • Triple Check at the Barn Steps
    • P1 – Box Jump x5 steps up and down
    • P2 – Dips on steps
    • P3 – Run around Barn

    COP #5:

    • Mosey back to the house
    • En route DTH front&back carried Mowgli & Banjo
    • Final mosey past the house and down the lawn to the dock
    • Shed shoes and run the length of the dock to plunge into the Choptank

    COP #6:

    • DOCK REPS
    • x15 Pullups on Dock
    • x1 minute inverted splash bicycles
    • SWIM into current & back
    • x5 min overhead tossing 2.0’s

    COT:

    • Counterama # 6
    • Namerama
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Safe travels home

    NMS:  Twas a beautiful Eastern Shore morn after a cleansing week of rain. Glad to have time with siblings at the old family farm near Easton MD, with lots of cousin play time for our kids. YHC was craving a solid beatdown and a handful of game recruits were glad to jump aboard the pain train. Brother Flint brought along his beautiful girlfriend Rebecca to our family weekend and she boldly accepted the F3 challenge – while many nicknames (Tinder! Haha) were mentioned, the PAX ultimately agreed the nickname STEEL was apt for all the sparks flying between Flint & Steel (and she builds homes for underserved populations). To honor our Credo YHC kept the overall beatdown to an acceptable moderation, and just added weight carrying others whenever the pax were slower going. As always, grateful for the opportunity to lead and bring the light and love of F3 into new circles. Unless next time, yours AYE! ~DTH