Author: Dr Tryhard

  • Fun with Sandy

    Four ice-cold gloom warriors posted to WDog but within just a few minutes there remained but a few puddles rapidly evaporating to join the 1000% humidity. Here’s how their true state of being was transformed:

    The THANG: 

    *The Q shoulders 60# “Sandy” and explains to the PAX she’ll be accompanying the workout today, to be shared around as needed by the PAX.

    WARMERAMA: 

    • Mosey to the Amphitheater and circle up at the bottom
    • Welcome & Disclaimer
    • Variable IC Reps broken up with movement activities up and down the steps

    COP #1: 

    • Mosey out to the Carillon Field
    • Lunge half way (Sandy passed around)
    • x100 Flutters (2-ct)
    • Bear Crawl to the end (Sandy got a ride on the Q’s back for this one – NOT easy)

    COP #2:

    • Mosey down Blanton Ave a little ways
    • x50 Monkey Humpers
    • Turn into the Vita trail area
    • TRIPLE CHECK
    • P1 – Merkins
    • P2 – WWII’s
    • TIMER – run Sandy about 40 yards and back to switch

    PLANKORAMA 

    • Near perfect review of the F3 Mission, Credo, and Core Principles 

    COP #3:

    • Mosey back around to Blanton and keep heading North
    • At Trafford Rd stop to do 100 Calf raises off the curb
    • Notified by HP running out of time
    • BTTF through Vita Park

    COT:

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

    NMS:  Enjoyed giving downranger PATCHES a little tour of the AO – he was duly impressed. YHC had something in mind for today that didn’t quite pan out, but thanks to the PAX for following along the rando route and reps covered. Hefting Sandy around for the duration of a bootcamp is no joke. Highly “recommend” ya’ll try bear crawling with a 60 pound sandbag balanced on your spine, your head and neck cranked up holding one end in place – its a lot of fun, I swear.  Looking forward to round two with Patches tomorrow at 45MoM. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/27 – The Bridge workout 
    • 7/29-8/4 – WestHo Takeover
    • 8/3 – Homegrown Half
    • 8/4 – 6-8am Holy Water Bootcamp
    • 8/6 – Ultimate Tournament at NoToll
    • 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
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

    Prayer Requests:

    • PATCHES requested prayer for friend KETCHUP having marital challenges
    • HITCH requested prayer for his mother coming to stay with their family soon
    • DTH has had a back pain issue recently

  • Signed, PBVQ

    While other Goyne Hard early birds tackled some upper body badassery, two steel-totin gloom warriors secured every corner of the AO in the pouring rain in preparation for Pool Boy’s VQ. No puddle was left unstomped…

    THE RUCK, Part 1 = GOYNE CRAZY

    • PAX followed a seemingly insane meandering route all over Goyne Park…the result? 

    THE RUCK, Part 2 = GOYNE SECURED

    • For the second half of the hour, the PAX circumnavigated the park and disc golf course, discussing among many other things the addictive nature of electronics, especially in children.

    COT:

    • Counterama #2
    • Namerama
    • Variable stretching awaiting the VQ

    NMS:  Nothing like a warm downpour and fine company to start a new day. Choo Choo was a little bewildered with our initial meanderings but was dutifully impressed with the resulting picture. Really enjoyed our conversation brother. Yours AYE!  ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Tomorrow Sunday 7/14 – 6-8am Holy Water Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/27 – The Bridge workout 
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Ghost Flag Resurrection

    17 HIM’s converged at Satan’s Hill to discover a brand spankin new SOJ GHOST FLAG planted by YHC to usurp the Q. The planned victim was WARBY, but after his recent calf strain he had asked STAE FARM to cover the Q, and as excited as SF was to lead the bootcamp, it was not to be…

    The THANG: 

    WARMERAMA: 

    • While WARBY left for a walking tour of the neighborhood, the rest of the PAX took off up the Hill, then returned to circle up in the parking lot
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1 – GUTBUSTERS

    • Play Ghostbusters Theme Song
    • Flutters to the beat and Heels to Heaven for every “Ghostbusters” lyric

    COP #2 – THE WARBY

    • x20 WWII’s at the bottom of Satan’s Hill
    • AYG Sprint to the top
    • x20 Ranger Merkins at the top
    • Bernie Sanders back down
    • x10 Yurpees at the bottom (YURPEE = Burpee Variation in honor of the Ruskie (Yuri Verkhoshansky) who developed Plyometrics to train Olympians. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee.)
    • Bring in the SIX doing ABC’s (…this has now been added as the latest in the long line in WILDCAT’s superpowers)

    COP #3 – HAPPY QUADS

    • Press play on the song “Happy,” by Pharrell Williams
    • Hold squat in Peoples Chair, coming up with every “Happy” lyric, while overhead clapping along to the beat

    PLANKORAMA INTERMISSION

    • Get low and State Farm stated the F3 Mission, push back up
    • Down again and Purple Rain quoted the F3 Credo, push back up
    • Last time down and EF Hutton gave us the 5 Core Principles, push back up

    PRO TIP for newer guys who want an easy way to remember the 5 CP’s, use the acronym FORGE:

    • F – free
    • O – open to all men
    • R – rain or shine
    • G – guys rotate the Q
    • E – end with a COT

    COP #4 – THE WARBY, Round 2 (insert emoji vomit face here)

    COP #5:

    • Grab a rock and circle up
    • SATAN’S THRILLER
    • Press play on MJ’s “Thriller”
    • OYO choose to wither stay with STATE FARM to do coupon reps, OR join the Q running up and down Satan’s Hill
    • DTH and SF switch half way
    • Return the rocks
    • That’s TIME! 

    GHOST FLAG CEREMONIOUSLY HANDED OFF TO STATE FARM, AND THEN REVIEWED THE RULES:

    • Bring the Flag to any SOJ AO, plant the Ghost Flag before the kickoff time, steal the Q.
    • Whoever had their Q stolen keeps the Ghost Flag to pay forward the fun at another SOJ AO in the not-so-distant future.
    • Not to be implemented for special/anniversary Q’s 
    • Keep the flag in SOJ

    COT:

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

    NMS:  Awesome big group of brothers today, and GREAT to have my younger brother Flint (John H) down visiting from Philadelphia. Pretty wild to leave Bon Air in the pouring rain, get to SH where they hadn’t had a single drop, complete a completely dry beatdown, and then return to BA with ongoing pouring rain – hope you Deep South boys get some rain! Special thanks and TClaps for STATE FARM being such a game brother as to embrace the disruption of forfeiting his planned beatdown (which I’m sure would have been awesomely awful) for our inaugural SOJ Ghost Flag Takeover. Shout out to newbie KATNISS getting after it and posting everywhere, and nice to meet LACES OUT (was SO confused when you emerged from the driver’s seat of State Farm’s yellow truck, then we noticed two of the exact same truck.) Also, good to see HUTTON flexing his Summer Tour muscles, and a HAPPY 45th BIRTHDAY to WARBY!  In a nod to the summer tour and during a season of seeing what YHC is physically capable of, this was YHC’s 5th Q in a row this week. #6 will be a Ruck tomorrow AM before POOL BOY’s VQ. The PAX weee encouraged this morning to step up and post/Q more, and HEIST challenged everyone to keep headlocking FNG’s – now’s the time! Very thankful for all you guys, and as always thanks for letting me lead! Yours AYE! ~DTH

    Prayer Requests:

    • WARBY, healing strained calf
    • FLINT, healing foot tendonitis

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Tomorrow Sat 7/13 – Poolboy VQ at The Iron Bridge
    • Sunday 7/14 – 6-8am Holy Water Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/27 – The Bridge workout 
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 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

  • Order in the Court!

    Three Amelia Courthouse HIM’s provided a warm welcome to two RVA Summer Tourists, and conquered the Jester in high form with a ride on the Pain Train, courtesy of the Beatdown Deck. Here’s what the County Deputy watching from his parked Charger witnessed:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the Court House Park and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Low Plank Review of the F3 Mission, Credo, and Five CP’s

    F3 BEATDOWN DECK:

    • Turn up 5 cards
    • PAX complete designated exercise/reps
    • 2-10 = 10 reps
    • Face card = 20 reps
    • Ace = 100 reps
    • Run park loop following each 5-card set
    • x5 Sets completed

    COT:

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

    NMS:  OK, WOW! What an AWESOME new Region and AO that brother Hardywood has established! The AO itself has beautiful old town architecture and landscaping with a huge variety of space and obstacles for every kind of beatdown. We certainly missed the dynamic enthusiasm of the AO’s founder but it was awesome meeting Woodstock & Hey Booboo (YHC already knows Nails from our church). Their FNG didn’t show up but they sure as hell put in the WORK this morning. The F3 Beatdown Deck never disappoints! And for someone who’s Q’ing where they’ve never posted, it’s a surefire solid workout no matter where you are. This was ABSOLUTELY worth the trip! Thank ya’ll for letting me lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TODAY (Thur PM) – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • Fri – RAMM Amateur Bike Ride
    • EVERY SATURDAY AMELIA RUN CLUB AT 0830 FROM AMELIA PARKS & REC
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – Holy Water Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 7/27 – The Bridge workout 
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 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

    Prayer Requests:

    • Hey Booboo has a church member “Kay” with cancer
    • Nails’ daughter is soon returning to the mission field

  • When life gives you rucks…

    Five warriors who think 70 and Sunny is weak sauce returned to The Crossing to play THE FLOOR IS LAVA. Here’s how the PAX steamed up the molten pavement:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the big parking lot and circle up in the shade
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • DORA 1-2-3
    • One Team of 2, one of 3
    • Moving partner(s) shoulders 40lb Ruck to run the upper Annex lot perimeter
    • Stationary partner(s) completes:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s

    COP #2:

    • Mosey down to the shaded back brick wall of the gym
    • TRIPLE CHECK (one team of two)
    • P1 – Hoedowns
    • P2 – Dirty Hookups
    • Timer – Shoulder 40lb Ruck to lunge 15 yards then jog back to switch

    Mosey BTTF:

    • Circle up for Boat/Canoe reps based on the F3 Quizzerana of Mission/Credo/CP’s
    • Stretching

    COT:

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

    NMS:  110 degree pavement literally saps the energy out of you – YHC hasn’t been this gassed in a while ya’ll. Deep appreciation and respect for the HIM’s who continue to show up for The Crossing in spite of the brutal conditions. YHC still had the rucks in the truck from Ruckhenge, so they were put to good use. With WEAG Wed PM activites starting back up in late August we’ll get our numbers up again soon. Thanks for letting me lead fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • 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 – Holy Water 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
    • 8/17 – Pickleball Tourney
    • 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

  • Ruckin SOJ

    Three men, three letters, at least 3 miles, and as always amazing conversation. #SOJ

    THE ROUTE

    • Roll up at 0500 on the dot, closely behind Dealer
    • Sable dutifully waiting beside his beautiful new Ruckhenge Shovel Flag
    • Rucks ON
    • No Disclaimer, just get MOVIN!
    • Leave Einstein behind and turn West on Huguenot
    • Left on Westgate Dr
    • Left on Williamswood Rd, then after 50 yards turn back to remain on W.Rd loop
    • Left on Farr Ln
    • Right on Williamswood Rd
    • Left on Fillmore Rd
    • Left on Beckham Dr
    • Left on Cedar Crest Rd
    • Right in Cherrytree Ln
    • Right in Brockwood Rd until Cedar Crest
    • Reverso back down Brockwood Rd
    • Left on Rattlesnake Rd
    • Left on Jimmy Winters Rd
    • Right on Huguenot BTTF

    STRETCH & REPS

    • 10min left on the clock
    • Variable stretching
    • Overhead ruck hold remembering the good old GTE days, stopped after maybe 1min
    • x15 Half Moon Snaches (1 rep = ruck on ground outside Rt leg, lift overhead, lower down to outside Lt leg)

    COT

    • Numberama # 3
    • Namerama
    • Coffeerama at Einsteins

    NMS:  Yes, there was a message hidden within today’s route, and that message is one of loyalty,  purpose, and impact. #SOJ  Yours AYE!  ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • 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
    • 8/17 – Pickleball Tourney
    • 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

  • What is the resting heart rate of a hibernating bear?

    5 iron warriors converged at the Old Hundred to tackle the latest madness from the DTH experimenticon. Here’s how the PAX collectively shed about 15 pounds in sweat weight:

    The THANG:

    WARMERAMA: 

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

    ROUND 1

    1 – 60lb Sandbag Shoulder Squat

    2 – 30lb KB plank Pull Through

    3 – 30lb KB Sit-N-Press

    4 – 50lb KB Around The World (Slingshot)

    TIMER – carry 30lb KB via single-arm overhead x30 yards, switching arms for return

    PAX Run around the parking lot

    ROUND 2

    • Same exercises, but doubled the Timer distance to 60 yards

    PAX Run around the bus lot

    ROUND 3

    1 – 60lb Sandbag-Hug Side Lunges

    2 – 30lb KB Tricept Curls

    3 – 30lb KB Hammers

    4 – 50lb KB Sumo Squats

    TIMER – 30lb KB via goblet lunge, x20 yards and back

    PAX Run around the parking lot

    ROUND 4

    1 – OYO Variety with extra weights

    2 – 30lb KB Windmills (alternating)

    3 – 30lb KB Single Arm Rows (alternating)

    4 – 30lb KB Swings

    TIMER – shoulder carry sandbag x60 yards and back

    MOSEY TO VEHICLES TO HYDRATE

    ROUND 5

    1 – OYO Variety with extra weights

    2 – 30lb Single Leg Deadlift (alternating)

    3 – KB Curls (15lb ea hand, or 30lb both hands)

    4 – 30lb KB Halos

    TIMER – high chest carry sandbag and lunge backwards x10 yards and back

    COT:

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

    NMS:  Holy smokefest batman! …it is QUITE clear YHC is out of Kettlebell Shape!  Thanks to the PAX for permitting me the opportunity to lead and for the accountability to push it hard. YHC is thinking Bon Air could use a Kettlebell AO. Our BB title comes from the question raised after Purple Rain shared he awoke this morning with a resting HR in the 30’s. Impressive? Worrying? Well, he is indeed a hairy man but he hasn’t yet reached hibernating bear level, which Siri tells us they have a HR of about 8bpm. Keep pushing fellas! The limits of your ability are where you set them. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TONIGHT – 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
    • 8/17 – Pickleball Tourney
    • 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

  • 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