Author: Dr Tryhard

  • F3 Saves Lives

    A small band of firework-weary HIM’s gathered at Dogpile to shake off the holiday. YHC was surprised to see the Q sheet empty yesterday, so stepped up in honor of our Summer Tour. Here’s what the creepy doll watching from the ancient beater suburban witnessed:

    The THANG: 

    WARMERAMA PART 1:

    • Mosey to the grass circle and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    WARMERAMA PART 2:

    • Mosey over to the Carillon Field
    • Like up on the end for FIFTIES
    • RUN (not mosey) to the other end where exercise called – first to complete x50 calls DONE and the PAX run back to other end where next exercise called
    • x50 Merkins
    • x50 Monkey Humpers
    • x50 LBC’s
    • x50 SSH’s
    • x50 Leg Lifts
    • x50 Arm Circles

    Twenty Minutes of Warm-Up? Yeah, we’re warm. 

    COP #1:

    • Mosey to the AMPHITHEATER
    • Descend steps in Crab Walk completing x3 Dips on each step
    • At the bottom circle up for PLANKORAMA to review the F3 Mission/Credo/CP’s
    • Ascend steps with x3 Box Jumps on each step then x3 Imperial Walkers (2-ct) on each step

    COP #2:

    • Mosey to the RUSTY CAGE
    • x3 Rounds with x5 reps of each exercise: Pullups, Jerkins, Parallel Bar Dips

    COP #3:

    • Mosey down to the bottom of the PIPE LOOP
    • Divide PAX into two teams, one runs the loop, while the other stays for reps
    • Round 1 – Am.Ham’s
    • Round 2 – Flutters
    • Round 3 – WWII’s

    COP #4:

    • Mosey down Pump Rd to the bottom of the grassy HILL
    • Variable movement up to the small brick building – Bernie, Bear, Slowsey …PAX begin to melt into ground st this point…

    Mosey BTTF:

    • 3 min of deep breathing and stretching

    COT:

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

    NMS:  Upon completion of this brutal little sweatfest someone commented “we haven’t had a beatdown like that here in a long time” to which Bootleg said “you mean since last week?” And then Bootleg regaled us on Bodos’ ninja warrior badassery, and we all agreed that Bodos is the most awesome combination of graceful joy and formidable competitor we’ve all ever encountered. The story of his recent cloth-lining accident was also retold, and after Flatty told us all the terrible ways that kind of injury causes certain death, YHC had the epiphany that it was probably Bodos dedication to remaining physically fit (likely the most fit pastor in all of RVA) that saved his life. Thanks to F3, his strong neck muscles saved his life! So, here’s the lesson on PREPAREDNESS for all of us directly from the Q Source – we must maintain the daily disciplines to get ready for the expected, and be ready for the unexpected. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Mon – Alamo Heist 2 year anniversary
    • Tue AM – Homerun Derby instead of NoToll
    • Tue PM – SOJ 2nd F at Snuff’s pool
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – OTB Swimming Pool Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • F3RVA FREEDOM FIELD DAY

    The HIM’s from every corner of F3RVA came out in FORCE (73 TOTAL!) to celebrate Independence Day with their brothers. Flatline brought an FNG and a solid band of 2.0’s were also in attendance. For today’s WOD the PAX enjoyed Field Day Games instead of burpees. Here’s how these heroes bled Red White Blue and Black for their teams:

    The THANG: 

    WARMERAMA: 

    • Mosey run around the field and return to circle up at the Stone House
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    FORM TEAMS:

    • Count off 1-2-3-4 around the circle
    • x4 Teams gather and have a few minutes to identify their oldest PAX who will be team   captain and come up with a team name
    • Teams also given team colors (strips of cut DTH t-shirts) to wear as headbands
    • Team 1 – “Wrongway RED”
    • Team 2 – “WHITE Castle”
    • Team 3 – “BLUE Crabs”
    • Team 4 – “BLACK Attack”

    EVENT #1 – CRAB SOCCER TOURNAMENT

    • Team 1 vs Team 2, Team 3 vs Team 4
    • 5 Minute Games
    • Winners play winners for 1st and 2nd place
    • Losers play losers for 3rd and 4th place
    • 1st Place = 3 points 
    • 2nd Place = 2 points
    • 3rd Place = 1 point
    • 4th Place = Zero
    • BLACK ATTACK FOR THE W!

    EVENT #2 – TUG OF WAR

    • Same team play and scoring as above
    • WHITE CASTLE FOR THE W!

    EVENT #3 – BEAR CRAWL RELAY RACE

    • Teams line up behind their respective cones
    • Bear crawl 30 yards, around your shovel flag, and back 30 yards to your team to trigger the next team member
    • BLUE CRABS FOR THE W!

    EVENT #4 – WATER BALOON TOSS

    • Partner up with a team mate
    • All PAX line up in two facing lines, a couple yards apart
    • Toss water ballon to partner – if it doesn’t break, progress to next round
    • Remaining teams take a pace backwards and throw again
    • Repeato, increasing distance between throws, until the final four pairs compete for placings
    • WRONGWAY RED FOR THE W!

    ***FINAL SCORES***

    • 1st Place – WHITE CASTLE
    • 2nd Place – BLACK ATTACK
    • 3rd Place – WRONGWAY RED
    • 4th Place – BLUE CRABS
    • (***Interesting to note that while each team won one of the four events, it was their placing in 2nd or 3rd for other events which produced the final results)

    REWARDS & PENALTIES:

    • 1st Place – Victory Lap around Stone House
    • 2nd Place – x25 Squats
    • 3rd Place – x50 Monkey Humpers
    • 4th Place – x10 Pencil Rolls

    FINAL COP = DORA OF THE HILLS

    • Mosey over to the grassy hills/valley and partner up for a classic Dora
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s (cut short for time call)

    Mosey BTTF for COT:

    • Counterama # 73 !!!
    • Namerama
    • YHC took the PAX out in Prayer
    • AWESOME 2nd F Hang Time with a variety of drinks, cookies, cakes and watermelon! 

    T-CLAPS & THANK YOU’s

    • WARBY coming through with a second set of goals! (And a drinks cooler!)
    • RODEO CLOWN with delicious watermelon!
    • PIEROGI, PIGSKIN, PINTO, FLORENCE and HUTTON with cooler of waters and Gatorades
    • HOUSE PARTY & MEATBALL with yummy cookies/cakes
    • POSH with some fireworks! 
    • And my dear M Rachel for keeping score!

    !!! HAPPY BIRTHDAY CHAPLAIN !!!

    NMS:  As always brothers, it is one of my deepest honors to be a part of this fine organization and have the opportunity to lead. We truly embody FREEDOM – for ourselves, our brotherhood, our communities, our country, and in our faith. Loved seeing so many PAX from all over RVA, and welcome NIGHTSTAND (Hayden Mulchin) – so nicknamed as he spends a lot of time as a caretaker for his elderly veteran grandfather. Looking back it was cool to see that each team won an event! Great effort everyone!!! Brothers, what we have in F3, truly EVERY man needs in his life, whether he knows it now or not. Be FEARLESS in your invitation to join you in F3, and together we will reach every community in RVA. Happy Independence Day brothers! Yours AYE! ~DTH

  • Sweatfest of Truth

    7 gloom bros left the solo Doozy runner in the dust to tackle today’s pain train shenanigans – here’s how down-ranger AOL almost lost his lunch:

    The THANG: 

    WARMERAMA: 

    • Mosey down to the track and circle up at the bottom of the grassy hill
    • Welcome & Disclaimer
    • Variable IC Reps at the bottom and top of hill, variable movements called between sets

    COP #1: 

    • Step onto the field and line up at one end for the DIME POUNDER COUNTDOWN:
    • Think Quarter Pounder, but with 10 yard intervals, and done in reverse order
    • Sprint to the end, complete x100 SSH’s, Bernie back to start (…switched over to track to honor the preponderance of FIELD CLOSED signs…)
    • Sprint to 90 yard mark, x90 LBC’s, Bernie back to start
    • 80yd, x80 Calf Raises
    • 70yd, x70 Plank Jacks
    • 60yd, x60 Monkey Humpers (2-ct) 
    • 50yd, x50 Mtn Climbers (2-ct)
    • 40yd, x40 Squats
    • 30yd, x30 WWII’s
    • 20yd, x20 Flutters (2-ct)
    • 10yd, x10 Burpees

    COP #2:

    • Mosey up to the practice field and partner up for a HUNDORA (x100 Reps per Round, x3 Rounds, different partner each round)
    • Round 1 – x100 Alternate CNMerkins with Werkins
    • Round 2 – x100 Leg Raises
    • Round 3 – x100 Ball Dippers (2-ct)
    • Moving partner runs width of Field and back

    COP #4: 

    • Mosey up to the school’s brick wall for DONKEY KICK-OFF’s
    • x5, 5 sec hold
    • x10, 5 sec hold
    • x15, 5 sec hold
    • x20, donezo

    Mosey BTTF for COT:

    • Counterama # 7 (with Doozy 8)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  YHC has been burned with solo-Q’s at SOT in the past, so it was great to have a solid mix of SOJ’ers and one HIM from Ohio for this Summer Tour beatdown. Efforts were made to convince Doozy to join us and make it a perfect 8-PAX but he wasn’t havin it. BAMF that he is, Herme pushed through the pain for his third beatdown in 24hr having attended a Men’s Alliance last night. YHC has heard mixed reviews on the duration, if not also the depth of difficulty, on the MA workouts, but Herme testifies the push with coupons for 30min deserves a nod. Maybe someday when the timeframe doesn’t completely conflict with family time, I’ll try it out. Great to have AOL join us and proclaim the brutality of RVA beatdowns (he attended a Pigskin whoopin at Howdown as well). Keep posting fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Convergence Field Day tomorrow! 7am at Forrest Hill Park
    • Next Tue AM Homerun Derby (instead of NoToll
    • Next Tue PM 2nd F at Snuff’s Pool

    Prayer Requests:

    • AOL safe travels
    • Friends and family members battling cancer and other serious illness/injury

  • Groaning Ridge

    8 HIM’s with an appreciation for cool temps and hard things assembled at Heartbreak for the annual DYH summer tour Q. No frisbees or cabers, just a classic ride on the pain train. Here’s what the aged vet witnessed as he stood saluting the shovel flag for the duration of the beatdown:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the track
    • MORNING CALL at the pullup bars (all PAX plank while individuals take turns to shout nickname & complete x5 Merkins until all PAX complete, and planking PAX complete incline merkins for every pullup done)
    • Mosey and circle up on the field
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Partner up for a FIELD KILODORA
    • While one partner runs to next corner and back, other partner completes reps, when reps for a given exercise completed, partners move to the next corner
    • x100 Merkins
    • x200 Lunges (single-count)
    • x300 LBC’s
    • x400 SSH’s

    COP #2:

    • Mosey over to Heartbreak Ridge
    • Let’s play TWENTY-ONE
    • Bottom x20 —> 1 Mountain Climbers
    • Top x1 —> 20 American Hammers (2-ct)
    • The Q got down to x8 Mtn Climbers before we called TIME

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Aaaahhhh yes, good old Heartbreak Ridge where once upon a time I did my VQ. Love these fellas. That said, it was disturbing to start the day with the sound of Senior Frog repeatedly grunting his own name – perhaps the Q might have better explained the Morning Call routine before we started? That’s OK, he made up for it by “complementing” the OPUS reps, which if you think about it, are really just super slow burpees. The KILO-Dora (1000 reps) didn’t disappoint and we covered a lot of distance and time completing it, really only leaving about 13 minutes for the 21’s. After hearing the chorus of groans that issued from the PAX upon learning of our final destination, the Q decided the AO might be better called “Groaning Ridge” …but it was a solid burn to end our time, and the PAX appreciated it, even though they hated it. The Summer Tour continues! SYITG another time soon. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • DRY JULY – join us, give something up, get stronger and healthier!
    • Book Club – 7pm tonight at Dunkin (Pump & Patterson)
    • Thur, July 4th Convergence, Forrest Hill Park – FIELD DAY (bring your families!)
    • Next Tue West End Lunch & SOJ 2nd F 

  • megs-n-reps

    An abundance of cleats showed up the The Forge for a little futbol fun. The highlights will be aired on Homes.com to promo the local community…

    The THANG: 

    WARMERAMA: 

    • Mosey to the school front and circle up
    • Welcome & Disclaimer
    • A smattering of Variable IC Reps to get the muscles warm top to bottom
    • Mosey down to the soccer field between school to find a soccer field with mini kid goals already set up
    • Variable movements/runs across field and back 

    4v4 SHORT SIDE SOCCER:

    • 3 merkins for ALL PAX whenever the ball went out (total of 30x out = x90 merkins)
    • x20 reps for ALL PAX for any goals – completed x20 WWII’s, x20 Sumo Squats, x20 SSH IC, x20 Groiners, and x20 Flutters IC (…and there was one more I can’t recall)

    HIGHLIGHTS:

    • SNIP showed up to make it 4v4
    • BELAY is the WALL – unstoppable defense
    • BANKSY has some mad ball skills, and megged DTH at least once
    • SCRAM was sneaky good at finding open space (also kudos on no injuries!)
    • L WOODS take a ball to the face to stop a goal… granted he laid down in front of the goal… COMMITMENT! 
    • DTH megged DEALER…twice 
    • DEALER takes lots of shots on goal, but couldn’t hit the broad side of a burning barn with a heat-seeking missile
    • HOUSE PARTY got the winning goal

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Holy sweatfest batman! That was an awesome workout! Love these men and the fun we have together. Yours AYE! DTH

    Announcements (SEE SLACK!)

    • July 4th Convergence, Field Day at Forrest Hill Park, 7-8am, M’s & 2.0’s welcome!

    Prayer Requests:

    • Scram shared about his Mother’s passing, celebrating her Heaven Homecoming

  • Namesake Shenanigans

    5 gloom stallions assembled at Goyne Park for a guest Q of Bermuda Triangle, courtesy of the summer tour. With State Farm gushing about feeling some Wildcat love in his chesticles, here’s the latest and greatest brand new Q material from yours truly:

    The THANG: 

    WARMERAMA: 

    • Mosey up to the entrance field and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey to the Football Field for the BERMUDA BEAST
    • Total of 7 stops including field-end with x7 reps of each exercise at each stop
    • B – Burpees
    • E – Elbow Slides
    • R – Rosalita Dips
    • M – Merkins
    • U – Ukrainian Soldiers
    • D – Dippers (Ball, 2-ct)
    • A – Am Hammers (2-ct)

    COP #2:

    • Mosey to the Tennis Courts for GROINER PARKOUR (see what I did there?)
    • Groiner Countdown, starting at x20 Groiners, then run across the court hurdling the tennis net, then x18 Groiners at the far end,, then run/hurdle back, then x16… etc, down to zero

    Mosey BTTF:

    • Circle up for the CHESTER CHALLENGE (quite dissapointedly abbreviated due to time)
    • x10 Werkins
    • x10 Merkins
    • x10 Diamond M’s
    • x10 Carolina DD’s

    COT:

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

    NMS:  Absolutely LOVE this group of HIM’s – do any other F3RVA PAX push as hard as these guys? Tclaps to Pool Boy gettin AFTER it – with Big Rig and State Farm and Posh by his side there’s nothin this guy won’t be able to achieve! Was glad to bring some namesake shenanigans to Bermuda – the Beast was initially modified from being the Hard Way so other COP’s could happen, then modified again for time from the ending letter “A” standing for “All the Above” on the last round. Next up, the parkour hurdles were a group favorite, but while groiners feel easy at first, they get hard real quick. And finally, poor old Chester Challenge got the short end of the stick with only a brief review of the components without any of the variable movements and multiple rounds. State Farm’s chesticles were happy to have a break though. Thanks again for having me gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • SCHOOL OF ROCK (kids’ bootcamp) this Sat, 8am Rockwood
    • July 4th FIELD DAY Convergence, 7am at Forrest Hill Park

    Prayer Requests:

    • Big Rig’s M seeking new job
    • State Farm’s M health
    • Posh’s son with a bad rash
    • Pool Boy’s friend Tommy recovery after recent vehicle accident

  • The Crimson Badge of Honor

    8 warriors entered the ring at Rockwood, having bid farewell to Birthday Boy Banksy, Iron PAX Hero Boberry, and demi-God Hardywood heading for The Iron Bridge. Not to be outdone by Poolboy at our newest SOJ AO, the Rock&Roll PAX welcomed TWO FNG’s – Katniss from the DTH pipeline and Swanson who saw a Gomer yard sign at Rockwood 2 weeks ago! Here’s how these fine men conquered the flesh, and YHC was honored with Merlot:

    The THANG:

    WARMERAMA: 

    • Moseyrama around the big lot and circle up in the side grass
    • Welcome & Disclaimer
    • Extended session of Variable IC Reps to get the muscles warm top to bottom
    • FNG Swanson is 44 – so we completed x44 Flutters IC to round out the warmerama

    COP #1: 

    • Run (not mosey) around the loop to the smaller bball court
    • LINDSEY
    • WWII’s 30–>10
    • LBC’s 10–>30
    • Between sets, Bear Crawl Across, Lunge Back
    • Front-runners bring in the SIX

    COP #2:

    • Mosey to the Tennis Courts
    • F3 PLANKOREVIEW
    • Plank it up in a tight circle
    • Hold 6” to review each F3 item, then push up and stretch between
    • F3 Mission
    • F3 Credo
    • F3 Core Principles 

    COP #3:

    • BOOYAH LADDER
    • Partner up and complete x10 booyah merkins, then while one runs around the court, the other stays for chain smokers
    • Then complete x9 booyah merkins, and switch runner while other stays for smokers
    • Continue down to x1 booyah merkin
    • KATNISS honored the Q with Spilling Merlot at this point

    DEEP DISH INTERMISSION:

    • DD made a personal request for Monkey Humpers (maybe in the hopes it would be easy?)
    • FNG Katniss is 30, so we completed x30 Copperhead-style monkey humpers IC …these are NOT easy! 

    COP #4:

    • Moseyrama back to the large lot
    • BEAR CRAWL 75 yards (alternate Lunge if needed), frontrunners back for the SIX
    • x50 high-quality DIPS OYO on the picnic tables

    COP #5:

    • WALLORAMA at the snack shack
    • Milkers IC
    • BTTW for Hip-Slappers IC
    • Hoedowns IC

    Mosey BTTF:

    • Two minutes of plankorama & stretching

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Beautiful morning to lead this fine group of men, and AWESOME to welcome a couple FNG’s to the brotherhood. That’s FOUR FNG’s for SOJ in a single morning! Well done guys!!! FNG Stewart recently brought his firstborn to YHC’s clinic, and was quick to accept the invite to F3 – he’s an absolute natural athlete and will be very quick to put his merlot-spilling days behind him! His nickname comes from being a long-time archer, and our genius Steamer came up with the Hunger Games main character – welcome KATNISS! Our second FNG is AJ who we headlocked a couple weeks ago at Rockwood and testifies to the Gomer yard sign being central in his choice to return. AJ is a lifer student working on his doctorate and does a lot of IT stuff for homeland security. The PAX had a LOT of ideas but we landed on a character from Parks&Rec who hates the government – welcome SWANSON! Keep posting guys. SOJ will continue to achieve addition by division as we grow and split to plant new AO’s. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monday – Wildcat Bday Q at the Alamo
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • Happy Birthday Banksy!!!

    An iron PAX warrior, a DTH-pipeline FNG, a ruck-virgin Birthday Boy, and your humble correspondent. 45 minutes of awesome conversation rucking a couple miles around Rockwood, finished off with 10 minutes of Mudslide Broga. GREAT way to start the day gentlemen, and a Happy Birthday to Banksy! Yours AYE! ~DTH

  • I’m no Meatball

    Seven sweat-loving studs showed up to celebrate Meatball’s 1 year F3-versary, but the poor man being waylaid in a board meeting asked YHC to take the reins. Scorching and 90, we decided a little Ultimate Frisbee in the shade sounded good. So the PAX made a warmerama circuit around the AO grounds and played 35 minutes of 3v4 on a small field with lots of TD’s and a few newbies learning the game very quickly. Meatball joined us for COT and led us out in prayer, with a special word for Slider heading to Florida. Meatball will get on the Q sheet again soon for a celebratory Q. Yours AYE! ~DTH

  • Down to the River

    4 SOJ mountain men set off toward the river with the goal of providing a true Deliverance experience to our First Watch paddlers. Fantastic conversation abounded on the hilly terrain rucking through Laurus Park and down to the James via Cherokee, and indeed paddlers were spied from afar – but sadly too far away to note whether or not any of them had a pretty mouth… Having briefly enjoyed the river sunrise, the four-PAX complete the 3.46 mile journey BTTF and COT included reading Mr Roger’s Juneteenth post to commemorate the holiday and reflect on the meaning of American freedom. Coffeerama sitting outside Einstein’s was divine. SYITG, DTH


    Announcements (SEE SLACK!)

    • Tomorrow – THUR – Ultimate at Timberowlf
    • This FRI – 6/21 Poker Night at DTH’s
    • This SAT – 6/22 new AO “The Iron Bridge” starts at Goyne Park at 7am
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing