Author: Dr Tryhard

  • 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

  • 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